The type of food we eat at night directly influences the quality of digestion and sleep. Find out which are the best nightly recommendations
Eating little and quality food at night is an important measure to take care of your health.
There are several factors that directly intervene with good digestion and surprisingly they are also related to good quality of sleep. The truth is that both questions are important processes, which are essential to enjoy health and well-being.
It is well known that sleep well it is essential not only to have energy, but restful sleep can also reduce the risk of suffering from chronic diseases, keeps the brain healthy, and stimulates the immune system. On the other hand, digestion is a process that does not stop and is directly related to the Feeding Habits and the lifestyle, which on many occasions they slow down and impoverish digestion. This can lead to annoying digestive symptoms it’s like bloating, heavy digestion, constipation, pain, excess gas, and bloating.
That is why the food we eat overnight has a close relationship with good sleep and proper digestion. Know the best recommendations of experts in medicine and nutrition for dining healthily and take care of your health. Remember that it is important to eat little at night, integrate low-calorie and light foods, and you should try to do it a couple of hours before sleeping.
Foods And Drinks to Have Before Bed
The almonds belong to the dried fruit family and are considered one of the healthier superfoods of nature. its therapeutic potential is related to his extraordinary nutritional value: They are a great source of proteins and essential amino acids, they provide high energy levels due to their carbohydrate content and they are food very rich in healthy fats, as is the case with monounsaturated and polyunsaturated. They are also popular for their antioxidant power, that is why they are related to great benefits to reduce the risk of suffering chronic diseases like diabetes and heart disease. They are characterized by their wonderful anti-inflammatory properties and its high fiber content that benefits the digestion process and accelerates intestinal transit. Integrate into dinner a handful of almonds, it is a great ally to improve the quality of sleep; This is because they stand out for their high melatonin content (known as the sleep hormone) and also for its contribution to magnesium.
2. Chamomile tea
There is nothing more comforting than drinking a cup of hot tea before bed. Chamomile is one of the most powerful and beneficial medicinal herbs, specifically, it is related to exceptional digestive and calming properties. It is popular for its flavone content that confers benefits anti-inflammatory, in such a way that it helps fight heavy digestions, abdominal distension, pain, and heaviness. At the same time consuming chamomile strengthens the immune system, reduces anxiety, and has unique properties for improving sleep quality. Its benefits to combat sleep disorders are due to its apigenin content, an antioxidant that binds to the brain and causes drowsiness, and reduces insomnia.
The fruits are light, nutritious, and refreshing, a good option for dining light and low in calories. Kiwi is one of the best recommendations in principle because they only provide 45 calories per 100 grams and also for their nutritional richness, they stand out for their unmatched content in vitamin C, K, folic acid, potassium, and trace elements important for health. Eating kiwis at night benefits digestion reduces inflammation and high cholesterol, are effects that are related to their content in fiber and carotenoid antioxidants. At the same time, there are studies that verify the benefits of kiwi consumption and its relationship with the increase in serotonin production, which helps regulate the natural sleep cycle.
4. Fatty fish
Consumption of fatty fish It is one of the main nutritional recommendations, to live better and for longer. They are incredibly healthy, especially variants such as salmon, tuna, trout, and mackerel and are characterized by their high content of vitamin D and Omega 3 fatty acids, which are related to great anti-inflammatory qualities. The combination of these two important and essential nutrients has the potential to improve sleep quality and is also related to an increase in the production of serotonin. At the same time, they are proteins of high biological value, with a zero content of saturated fat, low calorie, and represent a great satiating option for a light dinner and to promote good digestion.
The nuts are one of the most valued superfoods today for their nutritional and medicinal benefits. In recent years, its consumption has become popular due to its ability to increase energy levels, they contribute more than 19 essential vitamins and minerals, at the same time they stand out for their high fiber content which is related to qualities for accelerate intestinal transit. They are one of the best sources of vegetable protein and healthy fats of the type Omega 3, are also noted for their valuable wealth in minerals such as magnesium, phosphorus, manganese, and copper. They are a good ally of the cardiovascular avalanche and improve sleep quality, thanks to its high melatonin content and its ability to increase serotonin levels (This is due to its contribution to Omega 3 fatty acids).
6. Warm milk
One of the most popular remedies for promoting good sleep and tranquility at night is to drink a glass of warm milk. While it is a habit warm and comforting, is related to good properties to promote sleep and improve sleep depth. This is due to its high in tryptophan, an amino acid precursor to serotonin that has properties to reduce high levels of stress, add a teaspoon of honey enhances absorption. The warm temperature also intervenes in a positive way. stimulates relaxation and comforts the stomach.