We all know that if the brain is not rested, the human body will feel fatigued, and it will also affect work efficiency. If you always have trouble falling asleep or waking up from sleep, you always feel tired when you wake up, and the quality of sleep is not good for a long time, what will be the impact on your body?
Lack of sleep makes the body easy to fatigue, our immune system will become weak, the body will not only be prone to inflammation, such as: shoulder and neck pain, headache, toothache, the body skin will feel more sensitive, prone to allergies and rashes.
When the immune response is imbalanced for a long time, the chance of autoimmune disease symptoms will increase, especially in women, due to the fluctuation of female hormones, this symptom is more obvious! In addition, during sleep, the body secretes leptin, which helps suppress appetite.
Meibao Lv, an expert nutritionist in functional medicine, mentioned that in her consultation cases, 6 out of 10 patients had trouble with poor sleep quality, and in addition to the adjustment of living habits, the actual daily food intake , will also affect our sleep!
Lu Meibao put forward the key principles of "three nos and three essentials" for a good sleep diet, teaching you to seek good luck and avoid evil, and eat smartly to get a good night's sleep:
❶ Refined sugars.
❷Alcohol and caffeine beverages.
❸Spicy food.
Refined sugar can make blood sugar soar, "high blood sugar, alcohol, caffeine, spicy" will interfere with the length of deep sleep, allowing the brain to sleep during sleepparticularly active. If you want to have a peaceful and peaceful dream, avoid the above!
"Melatonin" can help you fall asleep and help increase the duration of deep sleep. Walnuts, which are among the nuts, have some melatonin and can be added as an evening snack. In addition, foods rich in vitamin C, such as guava and kiwi fruit, are helpful for the regulation of stress hormones and antioxidant repair, which is equivalent to allowing you to have a stress-relieving beauty sleep!
Melatonin requires protein as a raw material, especially foods rich in the amino acid "tryptophan", such as: . The good bacteria in sugar-free yogurt can also help the balance of intestinal bacteria, and high-fat fish can also absorb good omega-3 fatty acids, which are also positive for nerve conduction and emotional stability.
, unprocessed natural food, rich in magnesium ions, also helps to stabilize nerves and muscle relaxation.
Lu Meibao emphasized that the time of deep sleep is also the time for the immune system to detoxify. At this time, the white blood cells of the immune system will flow to the lymph nodes of the body to clean up and recycle waste, allowing the white blood cells to recover, and then return to the body through the blood circulation. All parts of the body.
Some aging free radicals and unnecessary protein wastes in the brain are also metabolized at the same time, so.
◎ This article is excerpted from / Trending Online Course ─ "Smart Eating Makes Immunity!" my first"Immunology and Nutrition Course" ◎ Image source/Provided by Dazhi Image/shutterstock
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