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How Foods May Affect Our Sleep
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Foods that affect your sleep
Researchers found that eating a diet high in sugar, saturated fat, and processed carbohydrates can negatively affect your sleep.
Foods rich in unsaturated fat, such as nuts, olive oil, fish, and avocados, seem to promote sound sleep.
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The relationship between diet and sleep
Researchers found that eating more saturated fat and less fibre from foods like vegetables, fruits, and whole grains led to reductions in slow-wave sleep - the deep restorative kind of sleep.
People who consume a high-carbohydrate diet fall asleep much faster at night, but the quality of carbs matters. People who eat simple carbs and sugar tend to wake up more frequently throughout the night while eating complex carbs that contain fibre may help you obtain more deep, restorative sleep. This is because complex carbohydrates provide a more stable blood sugar level.
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Diet and sleep affect each other
As people lose sleep, they may seek out more junk food. Healthy adults who sleep only four or five hours a night end up eating more calories and snacking on sweet foods more frequently.
Another study found that proper sleep can increase your willpower to avoid unhealthy foods.
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Take Control Of Your Health
Heart disease and strokes are the number one cause of death worldwide. However, almost 80 percent of all cases of cardiovascular disease is preventable.
Making some changes...
The Impact Of Regular Exercise On Our Health
Exercise is the one thing that can improve nearly every aspect of your health.
Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.
Exercise: What To Aim For
Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**
The ideal exercise for adults are :
- 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
- 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.
For more intense workout sessions, you should aim for:
- 75 minutes of vigorous aerobic exercise a week.
- 2 sessions of at least 30 minutes resistance training.
- High-intensity exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate.
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Eat often enough
According to research, eating regular meals and snacks at the same time every day helps ke...
Don’t skip meals
Skipping meals actually makes your body less able to assimilate food, and you are more liable to overeat at the next meal.
If you keep yourself from getting too hungry, you may be able to avoid a bad mood.
What foods to avoid
The biggest bad mood culprits are refined carbohydrates and refined white starches that cause your blood sugar to go up and down like a rollercoaster.
Blood sugar spikes and drops can leave you with a short-lived burst of energy followed by a tired, cranky feeling.
![What Is The Ketogenic Diet [A Keto Guide for Beginners]](https://d3t70bohx4vuj7.cloudfront.net/05Mkbe1lb2haGJ9xa3HnjRTkyoxI0fRxyeyWBs-q984/resize:fill:500:0/gravity:sm/aHR0cHM6Ly9jZG4ucnVsZWQubWUvd3AtY29udGVudC91cGxvYWRzLzIwMTMvMTEvcGFnZS1saXN0LWJhbm5lcl9ndWlkZS10by1rZXRvLWRpZXQucG5n)
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Ketosis
Benefits of a Ketogenic Diet
- Weight Loss.
- Keto naturally lowers blood sugar levels due to the type of foods you eat.
- Mental Focus: Ketones are a great source of fuel for the brain.
- Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
- Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
- Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
- Insulin Resistance.
- Improvements in your skin health.
Do Not Eat on a Keto Diet
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.