Insomnia Can Also Lead To Dementia! 1 In 10 People Have Insomnia, Nutritionist Reveals 5 Sleep Aids

Do you suffer from insomnia? Beware of increased risk of dementia! Studies have found that people who sleep less than 5 hours a day are more likely to suffer from dementia.

According to a survey conducted by the Taiwan Sleep Society in 2017, about 10% of people in Taiwan suffer from chronic insomnia, and the older they are, the higher the proportion of chronic insomnia, and the number of chronic insomniacs aged 50-59 increases To 17%, 60 to 69 years old is as high as 23%.

Xu Huiyu, director of the Food and Nutrition Center of the Dong Foundation, pointed out that according to the 2020 "Lancet" journal study, the risk of dementia and Alzheimer's disease in people with sleep disorders increased by 20% and 60% respectively. ;if

Xu Huiyu explained that sleep disturbance will cause an inflammatory reaction, causing abnormal beta-amyloid proteins to deposit in the brain, destroying the normal function of cranial nerves, and then leading to cognitive dysfunction; studies have found that the best sleep time is about one day For 7 hours, it can help remove waste in the brain, improve learning and memory, and also have a repairing effect on the immune and endocrine systems.

According to a 2015 Kaohsiung Medical University study, about 20% of people with poor sleep quality take sleeping pills to help them sleep. Xu Huiyu said that healthy eating habits help sleep and provide 5 major nutrients

Tryptophan is the raw material for the synthesis of melatonin, and melatonin is a hormone that regulates the biological clock, thereby producing drowsiness and maintaining sleep. milk, chicken, fish, eggs, peanuts, beans, cheese, green leavesvegetable.

GABA is an amino acid with nerve conduction function, which can inhibit the excessive excitation of the nervous system and stabilize the brain. Germinated rice, brown rice, tomatoes, sprouts, and fermented foods such as kimchi, red yeast rice, miso, and natto.

Vitamin B3 helps to retain tryptophan in the body, vitamin B6 and folic acid can assist in the synthesis of melatonin precursor (serotonin), and vitamin B12 helps melatonin secretion. Meat, dairy, offal, whole grains, beans, green leafy vegetables, mushrooms.

When the body is in a state of inflammation, it may lead to sleep disorders, and antioxidants can reduce inflammation, such as vitamins A, C, E, and carotenoids, which may help improve sleep quality. . Various vegetables, fruits, nuts.

Magnesium can enhance the secretion of melatonin and is also an activator of GABA, thereby preventing the nervous system from being overexcited and relaxing. Leafy greens, sesame seeds, almonds, beans, whole grains, seafood, bananas.

◎ Image source/Dazhi Image/Shutterstock ◎ Source/Tong Foundation