A specialist in New York nutritional medicine He explained that The food diet influences rest and recommended true meals that help sleep better. In addition, it included a list of the 20 essential ingredients for Facilitate sleep conciliation at night.
Marie Pierre St-Ongenutritionist and researcher at Columbia University, mainly study him impact of the daily diet on metabolism and sleep conciliation. In dialogue with the program Life Kit of National Public Radio On April 29, he revealed what he considers essential to include in everyday food to be able to sleep better.
While many investigations have been destined to know what foods harm sleep conciliation, Pierre emphasized which ones should be consumed preferably to enhance it. As explained, the first advice is Increase the consumption of fruits and vegetables.
The specialist, who has focused for years on investigating how lack of sleep can affect the development of certain diseases, said food has a direct effect on insomnia.
Marie Pierre St-Juge mainly stood out the Melatonin consumptionan amino acid that regulates sleep and is present in nuts, such as pistachios, almonds and nuts, in addition to cherries, bananas, rice, oats and other products. Meanwhile, he warned that it must be complemented with other components, such as zinc, magnesium or vitamin B.
He also considered Essential consume foods containing tryptophan. Some of them are the tofu, dairy products such as yogurt, legumes such as lentils, meat, chicken, pig and fish such as salmon and tuna.
Others products that enhance sleep conciliation Due to the components they have, they are fruits such as pineapple, nuts such as nuts, dairy, barley or pumpkin seeds. These foods provide sources of melatonin, fiber, magnesium, vitamin B6 and Trificaphano, among others.
He also advised to pay special attention to meal schedules. The nutrition expert recommended Do not consume foods near the time of going to bednor stimulating such as coffee, which can induce insomnia.
Marie Pierre St-Juge warned that daily food influences the ease of reconciling sleep and that consuming certain products in the hours before going to sleep can enhance the appearance of insomnia. “Women with a diet rich in refined carbohydrates and added sugars have a higher risk”, He says.
In addition, he indicated that, although Alcohol can act as a “sedative” and simulate sleep sensation more quickly, it is not advisable to consume it near night time. “Can cause a more interrupted dream In the second half of the night and then wake up not so rested, ”he said.
On the other hand, the specialist provided a series of tips for adapt more easily to the Jet Lag When traveling to a destination with a different time spindle. For that, he said that the best strategy to accommodate the routine, whether temporary for a holiday or more extensive period due to a move or other reasons, is to include the new habit of meals immediately.
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