Healthy Teeth

Good teeth mean different things to different people. You might want bright white, ramrod-straight gnashers - or you might not care too much as long as they do their job and don't give you any trouble. Either way, keeping your teeth healthy for as long as possible doesn't just mean you'll have a great smile - it will also benefit your overall health.

Sweet tooth

Bacteria in your mouth form a sticky film on your teeth, called plaque, and when these bacteria come into contact with sugar and starch (which breaks down into sugars) they produce an acidic substance. This acid then attacks the enamel on your teeth. When this happens often, or if the teeth aren't cleaned regularly to remove the plaque, the enamel becomes so weak that it breaks down, forming a cavity.
Interestingly, although sugar plays an important role in creating dental cavities, it's not necessarily the amount of sugar you consume that causes the problems. The worst damage is done when the sugar is in your mouth for a long time, for example, sucking on hard sweets, chewing sweets that stick to your teeth or making sugary drinks last a few hours.
A good way to limit the harm caused by sugar is by avoiding sugary snacks. Try less sugary foods to snack on instead, like cheese, raw vegetables, nuts and breadsticks.
You don't have to give up sugary treats altogether but it's better to eat sugary foods with meals, when the saliva helps neutralise the acid produced by bacteria.

Acid attack

Another threat to teeth comes, not from sugar, but from acid. Found in acidic foods and drinks, like fizzy drinks, fruits, fruit juices and wine, these acids can soften the enamel on teeth, making them prone to damage from toothpaste and tooth brushing.

But eating fruit and brushing your teeth are important elements of living healthily! So what can you do?

Well, just like sugar, you should take care not to have these foods and drinks in your mouth for too long, or without other foods. Remember, the acid weakens the enamel so if you do eat or drink these products, dental health professionals advise you should wait around an hour before brushing your teeth. While you're waiting, you could drink a small glass of milk, or nibble on a small piece of cheese - dairy products can be very beneficial because they contain minerals like calcium, which have a protective effect.
Chewing sugar free gum has also been shown to help because you produce more saliva, which protects the teeth from damage.
Poor oral health can also have an impact on the rest of the body. In particular, gum disease has been linked with an increased risk of developing heart disease. It is thought that bacteria from infected gums enter the bloodstream, creating inflammation, which in turn narrows arteries. While the links are still not clear and research into this is ongoing, it's another good reason to take care of your teeth and gums.

Dental dilemma

False teeth may be better than ever before but for many - particularly elderly people - ill-fitting or badly maintained dentures can lead to severe problems, even malnutrition.
Care homes and nursing homes don't always make sure that residents receive proper dental care, and this often means that vulnerable people are suffering in silence.
It might not be the first thing you think of, but when an elderly person who wears dentures loses weight, those dentures might not fit properly anymore - making it difficult to eat. This means that they don't get enough energy or nutrients, making them more likely to become ill. This vicious cycle can contribute to malnutrition - a very real problem among elderly people in the UK.
So, if you have an elderly relative or friend who wears dentures - just check that they can eat properly and aren't suffering discomfort from dentures or poor dental health.
And remember that looking after your teeth today will stand you in good stead for your later years.

The baddies

As well as taking care when you're eating or drinking sugary or acidic foods or drinks, there are a few other things worth mentioning.

Smoking

Smoking should be avoided for so many reasons. It's one of the main causes of bad breath and can cause tooth staining, gum disease and tooth loss. Smokers are at greater risk of oral cancer - over 90% of patients with oral cancer use tobacco.

Coffee

It seems like coffee is a hero one minute and a villain the next. Generally speaking, drinking one or two cups of coffee a day won't do you any harm and may even be beneficial. For your teeth, you might want to think about the staining effects - make sure you brush your teeth after your morning coffee. A milky coffee might even help your teeth because of the calcium in it - but don't forget that there can be a lot of calories (and sugar) in fancy coffees!

For more information visit the British Dental Health Foundation.

By: Muhammad Shakeel On 04:00

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Health Tips for Teenagers

 


Being a teenager can be exciting - a time of growing confidence and independence - starting high school, passing exams, learning to drive, first girlfriend or boyfriend, for example. It can also be a time when you might have anxieties or feel embarrassed - noticing bodily changes, possible mood swings and, if you're a girl, you'll have started, or will soon be starting, your periods.
With all this to contend with, you may not have given your diet a second thought. But it is worth remembering that how you look after your body now - what you eat and the lifestyle you live - will have a huge influence on your health when you reach your parents' and grandparents' age. Get into good health habits now and you'll reduce your risk of developing of diseases such as diabetes, heart disease, cancer and stroke. Eating a balanced diet, exercising and avoiding alcohol and cigarettes are excellent starting points!

A ‘balanced diet'

A balanced diet means that at each meal about one-third of your plate will include starchy carbohydrates, such as potato, pasta or rice; one-third fruit and vegetables and the remaining third, protein-rich foods such as meat, fish, beans, eggs, or dairy. Fats and sugars should be kept to a minimum and enjoyed mainly as treats!
As teenagers, your body will be going through a growth spurt - building muscle and bone mass and laying down extra fat. The increase in fat is greatest in girls, due to a hormone called oestrogen, which rises between about 10-14 years (puberty). Whilst this may not sound very attractive, in your ancestors' day, this extra fat would protect developing babies in pregnant women in times of famine.
In girls, growth is normally greatest between ages 13 and 15, and in boys at around 15 years. This means that you need extra energy (calories). The recommended daily intake for girls between 11 and 18 years is 1845-2110 calories, whilst boys need around 2200-2755 calories.
So how much is this in terms of food? If you eat when you're hungry and stop when you're full and you're a healthy weight you're probably eating the right amount of calories. You can learn more about calories by reading the Nutrition Information boxes on food packets, where you'll see which nutrients (carbohydrate, protein, fat and sugar, for example) your calories are coming from.

Vitamins and Minerals

B vitamins convert food into the energy you need to play sport, maintain a healthy nervous system and make red blood cells. Many wholegrain products, such as breakfast cereals and wholemeal bread, contain these vitamins - so it's no myth that those who eat breakfast generally perform better than those who don't!
Calcium is another important nutrient. This is a mineral, of which 99% is in your bones and teeth and because you're growing, you'll need more. The highest amounts are in dairy products, such as milk, yoghurt and cheese. These foods can also be high in fat, so it is important your calcium intake is from varied sources - dark green leafy vegetables, such as broccoli and Brussels sprouts, as well as nuts and wholegrains are good sources. And don't forget good old water!
Girls need 1000mg of calcium a day, whilst boys need 800mg day, to reduce the risk of a disease called osteoporosis, which means thinning of the bones and a tendency to fracture (break), especially in the hip and forearm, as you age. Another way to describe this is to imagine holes in your bones which get bigger and bigger, until you have so many holes that your bones cannot support your body adequately and any slight impact or fall will cause a fracture. When this happens in several places in the spine, a stooped posture and loss of height occurs - you may have noticed this in some elderly people. Old age is probably something you don't want to think about right now, but the more calcium-rich foods in your diet, the stronger your bones will become and your risk of developing such problems will be much lower.
Vitamin D goes hand-in-hand with calcium - it's needed to absorb the mineral and is made in the body when you're exposed to sunlight. It also comes from foods such as margarine, egg yolks and oily fish. It's stored in the liver but supplies can become low during winter - particularly in older adults - when daylight hours are less. In contrast, too much vitamin D can bring toxic effects, so as long as you're eating a wide variety of foods and spending time outdoors regularly, you shouldn't need to take supplements.
Iron is another important mineral, which you need for healthy red blood cells - girls need 14.8mg a day and boys need 11.3mg. Girls need more because of their losses during menstruation and the subsequent risk of anaemia (when the body's red blood cells don't transport oxygen effectively).

Vegans and Vegetarians

If you're vegan or vegetarian, follow the ‘replace not remove' rule and you'll be able to enjoy a well-balanced diet, assured that your body is receiving all the nutrients it needs. When you remove a food from your diet, you remove nutrients. For example, removing meat removes protein. In the main, this is okay if you're eating other animal sources, such as poultry, fish, and eggs.
However, if you exclude all animal sources of protein you need to make sure that your replacement protein, such as pulses, nuts and cheese, are eaten with some starchy carbohydrate. This is because plant sources of protein don't contain all the amino acids (the building blocks of protein) your body needs. By matching foods in pairs, the amino acids missing from one food will be compensated by its pair! Some examples are:

• Baked beans on toast
• Macaroni cheese
• Peanut butter sandwich
• Rice and dahl
• Hummus and pitta bread

A word of warning! Some vegetarians are keen on cheese. If this is you, this is great for providing you with lots of calcium, but try to limit it to a matchbox-size piece for lunch or dinner and eat other sources of protein for your other meal. Cheese is usually high in saturated fat, so you could be not only piling on the pounds, but priming your blood vessels for a heart attack or stroke. So think again before you order that extra topping on your pizza!
So, you may be thinking ‘I'm following these rules already, I must be getting all my nutrients.' Almost, but there are a few more things to remember!
Vitamin B12 - This is contained only in animal protein. Luckily, certain foods have this vitamin added to them (fortified) - breakfast cereals, soya and Bovril, for example. So cereal with soya milk every morning will ensure your body is stocked up with this essential vitamin, needed to provide you with a healthy nervous system.
Iron - Iron from plants is not absorbed well by the body. Low iron intake is common amongst teenagers and young adults in the UK - this isn't helped by increased losses through menstruation. But not all is lost! To avoid the risk of anaemia, simply drinking a glass of orange juice (or another source of vitamin C), with each meal, will help you to absorb more iron. And if you fancy a cup of tea or hot chocolate, drink this between meals, not with meals, as it will reduce absorption of iron and undo all the good you're doing by eating iron in the first place!
Calcium - if you are a ‘lacto-ovo-vegetarian' (exclude all meat, fish, poultry and dairy products) your diet is likely to be lacking in this important mineral, unless you replace it with fortified foods, such as soya milk. As mentioned above, calcium is crucial in minimising your risk of osteoporosis.
Selenium - This mineral is important in supporting a healthy immune system. The best sources are meat, fish and nuts. Brazil nuts are a rich source, so if you're not a meat or fish eater, add two or three Brazil nuts to your lunchbox each day.

Exercise

You'll have found it hard to escape news that obesity levels have risen in the UK in the past few years and are set to continue rising unless, as a nation, we change our diets and start exercising more.
Exercise is great fun! It can take any form, from a walk in the park to an energetic game of squash. The trick is to find something that you enjoy - and that makes your heart beat a little faster. The government recommends that you aim for 30 minutes of exercise five days a week. If this sounds daunting, you can break this up into 10 minute chunks - a brisk walk to the shops and back, for example.
Exercise not only helps your heart pump blood around your body more effectively and therefore keeps your bodily systems in order, it improves your mood and wellbeing, which in turn, will motivate you to exercise more! Weight-bearing exercises, such as walking, running and climbing will also strengthen your bones and delay the possible onset of osteoporosis.

Smoking

If you've resisted the temptation to try a cigarette, don't give in now! The most common types of cancers resulting from smoking are lung, mouth and throat, with lung cancer being the leading cause of cancer deaths in the UK. And it doesn't stop there - smoking also increases your risk of heart disease and stroke and you'll notice that you pick up coughs and colds more easily than your non-smoking friends.

Alcohol

Binge drinking, which means drinking more than double the recommended daily amount in one session, has increased significantly over the last 10 years. It's more common amongst teenage girls and will put a strain on your liver if you continue to abuse alcohol in this way.

Top tips for teenage girls

• Eat a variety of foods through a balanced diet, including three meals and two snacks a day - a good guide is to allow one-third of your intake from breakfast and snacks and two-thirds from your lunch and evening meal.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you're exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods.
• Include iron-rich foods, especially from animal sources, in your daily diet. If you're vegetarian, make sure you have plenty of beans, pulses, eggs and nuts along with a source of vitamin C, such as a glass or orange juice, instead of tea or chocolate.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week
• Don't diet if you're not overweight. If you are overweight, don't attempt any diets claiming a quick fix to weight loss - seek help from your GP.
• Say "No" to drugs, which includes alcohol and cigarettes - enjoy a ‘chick flick' at the cinema or at home with girlfriends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun. 
• Share your worries with someone you can confide in - there is always someone who can help.

Top tips for teenage boys

• Eat a variety of foods through a balanced diet, including three meals and two snacks a day - a good guide is to allow one-third of your intake from breakfast and snacks and two-thirds from your lunch and evening meal.
• Remember also to drink plenty of water - 6 to 8 glasses is generally considered sufficient, but if you are exercising hard or the weather is particularly warm, you'll need to drink more. Water is best, but diluted fruit juices and semi-skimmed milk are also good.
• Don't skip breakfast - cereals and bread contain many of the vitamins and minerals you'll need to prevent nutrient deficiencies.
• Eat adequate amounts of dairy products, to encourage bone mass development and prevent osteoporosis. If you're vegan, be sure to eat other calcium-rich foods. And remember - although osteoporosis is more common in post-menopausal women, it does occur in men too - one in five men over the age of 50 will break a bone because of osteoporosis.
• Include iron-rich foods, especially from animal sources, in your daily diet.
• Limit your intake of sugary drinks, sweets and other confectionery to discourage dental erosion.
• Aim to exercise for 30 minutes a day, five days a week.
• Say "No" to drugs, which includes alcohol and cigarettes - arrange a game of football or a bike ride with your friends to avoid temptation - better still, find friends who don't think drugs are the only route to having fun. 
• Share your worries with someone you can confide in - there is always someone who can help.

And finally - live sensibly and you'll increase your chances of enjoying good

By: Muhammad Shakeel On 03:44

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Maintaining your fitness during vacation

Vacation always plays a great role for changing our mood. It’s an excellent way for refreshment & fun. But

 

the full-fledged enjoyment can be a cause of gaining weight. So you need to stay fit even during your vacation.

•    Every quality hotel has its own fitness area. During your vacation you can also visit these areas & sweat. This fitness centres are a great choice for the health conscious guests.

•    During vacation you will get very minimum opportunity for walking or running. It such a situations online workout DVDs can help you to carry on with your regular fitness routine.


•    As an alternative to resistant bands collapsible weights which can be filled with water can be used. You can take various sizes of these weights and fill them up with water ( as heavy as you like ). You should do 10 to 15 repetitions of the exercises of the exercises for every muscle group for example back, chest, arms , butts , legs etc. You can check out fitness DVD’s for reference.

•    Hotels also provide you with chances of water workouts. Swimming is a great exercise to stay fit, as well as it’s a good option for some refreshment.

•    During your travel you can carry various travel kits with several equipments to help you in maintaining your toned muscles.

•    If the weather permits then take the opportunity of outdoor working, like- go for mountain hiking or to Local Park etc.

By: Muhammad Shakeel On 09:57

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Cholesterol: keeping your levels in check

 
High cholesterol levels can lead to a build-up of plaque in the arteries, which can increase your risk of heart attack and stroke. 
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It's one of those diagnoses you'd prefer not hearing from your doctor: you have high levels of "bad" cholesterol in your blood. About 41 per cent of Canadian adults have high total cholesterol levels.
According to Statistics Canada's Canadian Health Measures Survey released on Mar. 22, 2010, 47 per cent of adults between the ages of 40 and 59 had high levels of total cholesterol, which is a measure of all cholesterol and other types of fats in the blood.
Among those aged 60 to 79, 54 per cent did. And it's not just an affliction of older adults. More than a quarter of people between the ages of 20 and 39 registered high levels of cholesterol.
The survey relied on blood samples from about 5,600 participants at 15 sites across the country, taken from March 2007 to February 2009.
High cholesterol is a condition that can be controlled — even reversed — through medication and some simple lifestyle changes. But left untreated, high cholesterol will put you at greater risk of developing heart disease — the No. 1 killer of Canadians.

What is cholesterol?

Cholesterol is a waxy substance that occurs naturally in your body. It is a type of fat known as a lipid and it is critical for the day-to-day functioning of that collection of cells that is you. Your body needs cholesterol to make cell membranes, vitamin D and hormones.
A model of a molecule of cholesterol. (iStock photo)There are two types of cholesterol:

• Low-density lipoprotein (LDL) cholesterol.
• High-density lipoprotein (HDL) cholesterol.

LDL particles are carried to body cells from the liver. HDL particles move the other way, returning extra cholesterol to the liver for disposal.
LDL cholesterol is referred to as "bad" cholesterol because when there's too much, it promotes the build-up of plaque in artery walls. As the plaque builds up, your arteries lose their elasticity and get narrower. The flow of blood is reduced, leading to atherosclerosis. If this develops in the arteries leading to and from your heart, you will develop coronary artery disease, greatly increasing your risk of heart attack.
HDL cholesterol, on the other hand, is referred to as "good" because it helps carry LDL-cholesterol away from the artery walls, lessening your chances of developing heart disease.

Where does cholesterol come from?

Most of it is manufactured in your liver: Your body produces all the cholesterol it needs. In healthy people, about 80 per cent of the cholesterol that's in the body is produced by the body. The rest comes from what you eat.
If you eat a high-fat diet — especially a diet high in saturated fats — chances are you will have elevated levels of bad cholesterol in your blood. Saturated fats raise levels of LDL cholesterol in your blood more than anything else in your diet. Trans fats are also a major culprit, as are foods that come from animal sources such as eggs, meat and some dairy products. Egg yolks and organ meat such as liver are considered very high in cholesterol.
High levels of bad cholesterol can also be hereditary.

How do I know if I have high levels of bad cholesterol?

A simple blood test can determine your cholesterol levels.
Health Canada suggests the following as guidelines for cholesterol levels:

• Total cholesterol: less than 5.2 millimoles per litre (mmol/L) Is ideal and more than 6.2 mmol/L is considered high.
• HDL cholesterol: more than 0.9 mmol/L is desirable.
• LDL cholesterol: less than 3.5 mmol/L is considered ideal and more than 4.0 mmol/L is high.

How do I minimize my risk of developing high levels of bad cholesterol?

Health Canada advises that you maintain a healthy weight, get at least 30 minutes of exercise a day and stay away from cigarettes. It also recommends reducing the total fat in your diet by:

• Choosing leaner meats, poultry and fish.
• Reducing meat portions to the size of a deck of cards.
• Eating no more than one egg yolk a week.
• Choosing skim dairy products such as skim milk, cottage cheese with 1 per cent M.F. on the label and yogurt with less than 1 per cent M.F. on the label.
• Choosing cheeses with less than 15% M.F. on the label.
• Cooking with little or no fat.
• Using vegetable oils such as olive, canola, corn, sunflower, safflower, and peanut oil in small quantities.
• Avoiding store-bought baked goods such as croissants, muffins and doughnuts.

Health Canada also recommends you eat more vegetables, fruit, whole grains such as oats or barley, and legumes such as dried peas, dried beans and lentils.

I'm healthy, fit and trim. I don't need to worry, right?

Guess again.
Anyone can have high cholesterol regardless of weight. Maintaining a healthy weight is a good foundation for a healthy lifestyle — but if high cholesterol "runs" in the family or your body isn't that efficient at disposing of bad cholesterol, you could be at risk.

Are there foods that actually lower cholesterol?

Yes. A diet high in fibre may help lower LDL cholesterol levels significantly. But it has to be soluble fibre.
Oatmeal, oat bran, kidney beans, brussel sprouts, apples, pears, psyllium, barley and prunes all contain soluble fibre. Soluble fiber appears to reduce the amount of cholesterol your body absorbs from the food you eat.
As well, walnuts and almonds also appear to help. Both are high in polyunsaturated fatty acids and help keep blood vessels healthy and elastic. Both are also high in calories, so it doesn't take much to do the trick. Too many nuts could lead to weight gain — putting you at risk, once again, for developing high cholesterol levels.
Fish — especially those high in omega-3 fatty acids — also seem to help.
If diet and lifestyle changes aren't enough, what treatments are available?
Your doctor will write you a prescription for one of a class of drugs called "statins." First approved for use more than 20 years ago, statins lower levels of LDL cholesterol. Statins are the best selling medication in the world, with an international market worth about $30 billion a year.
But 60 per cent of patients who lower their LDL levels will still get heart disease.
New research suggests that focusing on increasing levels of good cholesterol may have a great health benefit than lowering levels of bad cholesterol. Drug companies are currently testing new medications that raise HDL levels. The feeling is a combination of HDL-raising and LDL-lowering drugs could prove a potent combination in the battle against heart disease. 

By: Muhammad Shakeel On 10:21

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Better Approaches To Cut Cholesterol

You know your cholesterol levels? Chances are those important counts are not the tip of your tongue.
That kind of ignorance can be dangerous, however. High cholesterol, which affects million of adults, is a top risk factor for heart disease. One of the leading killers of men-and women
And it is not only older men and women who should be concerned. It is myth that cholesterol is always low before age 45.
Now for the good news: Doctors are discovering better approaches to conquering cholesterol. These findings can help you set your unhealthy numbers right-fast.

Take HDL Regularly:

Monounsaturated fats, which are found in some nuts, as well as in olive and canola oils, lower “bad” cholesterol LDL (low density lipoproteins) when they are substituted for saturated fats. What’s more, they do not bring down HDL (high density lipoproteins), the “good” cholesterol.
If just less than half the saturated fat in a woman’s diet is placed with carbohydrates, heart disease risk goes down about 15%. But if that saturated fat is replaced with monounsaturated fat, the risk drop 35%.
Replace butter with olive oil, use skim milk instead of whole and try low-fat cuts of meat.
People with elevated cholesterol, an inherited lipid disorder (high cholesterol at a very young age) and those with heart disease should limit eggs to two per week.


Put Away Bad Cholesterol:

Get no more than 30% of calorie from fat. Yet reducing your intake of saturated fat continues to be the single most important step in lowering cholesterol. More than any at other food component, saturated fat, found mainly in meat and dairy products, stimulates the liver to produce artery clogging LDL. A smart diet would allow 20 grams a day of “bad” fat for healthy people.

Keep The Level Of Thyroid In Control:

Hypothyroidism is surprisingly common, especially in women. Left untreated, the condition can raise cholesterol levels significantly. Symptoms are subtle: tiredness, increased sensitivity to cold, hair loss, weight gain, joint stiffness and depression.

Control Your Weight:

In any group of people, the fattest will have HDL. Level 10 to 15% lower than the leanest.

Be Active:

Raising HDL by diet alone is tricky but the combination of exercise and strategic eating gets them up. Exercise also lowers triglycerides, the other blood fat linked to heart disease.

Avoid Daily Alcoholic Drink:

Though a daily alcoholic drink of any kind can rise HDL five to 10%, only red wine is loaded with antioxidant flavonoids that my discourage LDL from clogging arteries. Dark beer, nonalcoholic red wine and purple grape juice also has flavonoids, but in smaller amounts

Eat More Soluble Fiber:

Abundant in oat bran, rice bran, beans, peas, barley, citrus fruit, straw berries, carrots and apples, this fiber brings down LDL without lowering HDL. Some cereals are fortified with psyllium, a concentrated source of soluble fiber also found in laxatives. People with high cholesterol who regularly have 12 grams of psyllium a day can lower total cholesterol about 5%

Omega-3 Fatty Acids:

Found in salmon, mackerel and other fish, this fat can lower triglycerides. And since fish is low in saturated fat, it is a great way to cut total cholesterol and LDL too. Eat 85 to 110 grams several times a week.

By: Muhammad Shakeel On 09:57

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Ten Foods that Help you to Sound Sleep

Limited to relax after a busy day, the desire of the people in general. The fact is, what impact on your stay. You can relax when the mind is in complete relaxation. If you change your diet, you can live in harmony and peace, until the sun rises. Some foods that promote peace, relaxation. Foods known to cross promote relaxation. Some food, a relaxed person, have a little 'peace and a certain fear of waking the system. Unpleasant activities are mainly due to lack of sleep.

If nothing works, people think about food that made you relax. Foods containing high amounts of sugar can, heartburn and stops relaxation effect of testosterone. The specialist Ritika Samadda, Mayor, patients with diabetes in New Delhi Max Healthcare, says that anyone who has trouble sleeping, get out of bed and start to sleep. This can range from rare problems that routine of rich food. Do not rely on pills. Relax and do not fit in the consumption of foods that help you relax, enjoy a little ' Ishi Khosla is, nutritionist and director of medical services that tryptophan is present in the diet, but high-quality content that uses the mind to relax testosterone release. Testosterone and melatonin are relaxed. The sound produced relaxes forward. Here are the ten best foods that help you to sound sleep.

1. Hot Milk

Hot milk gives you sound sleep due to a chemical that becomes active once the milk is heated. The chemical is called Tryptophan.

                                        

2. Vegetables

             
All vegetables are rich in Tryptophan. They can also contribute to a peaceful sleep. This could be the day, and studies show that eating Nocy Niemieckie vegetables like lettuce, spinach, broccoli and cabbage contain vitamins fights stress causes sleep.

3. Whole Wheat products

Whole Wheat products contain Magnesium, Vitamin B6 and Vitamin B12 in it. All these nutrients are the sleep friendly nutrients.


4. Carbohydrates

Carbohydrates in foods can cause interference with digestion and the glycemic index. These foods, you can sleep on the above, to accelerate the introduction of Tryptophan, chemicals that induce sleep.

5. Bananas

Bananas are full of Blood stream potassium and Mineral magnesium. It helps to rest the muscle tissue and gives a relaxing night's sleep. Bananas also help to lower the Blood stream Stress while getting to sleep.

        

6. Popcorn with Cheese

Popcorn with Cheese is a good combination of Carbohydrates and Dairy. Dairy contains Tryptophan in it, which helps in releasing sleep Hormones and the Carbohydrates in the Popcorn helps to absorb the Tryptophan from Brain.

One can go for home made Popcorns at night time.

7. Top your Salads with the Chia Seeds

The Chia Seeds contain sleep inducing nutrient known as Amino Acid. It raises the level of Melatonin and Serotonin in the Blood that enhances stable sleep.
Just 2 ounces of Chia Seeds helps you to snooze for a longer time.

8. Tart Cherry Juice

Tart Cheery Juice is rich in Melatonin, a sleep Hormone that regulates the sleeping patterns.
Drink this juice, an 8 ounces in the Morning and 2 hours before going to bed at Night.

To get full benefit of this drink, try to take it at the scheduled time every day.

9. Turkey Burger with Spinach on Whole Wheat Bun

It is a best Meal for perfect sleep. The Turkey Meat contains Tryptophan in it. It not only contains the
Tryptophan, it also creates the Serotonin, which helps to regulate the sleep.

The Spinach contains Iron in it, which is known for the relief of symptoms of restless leg.

10. Valerian Tea With Honey

A cup of Valerian Tea with Honey before going to bed is an old trend. This Tea contains Natural compounds that help to decrease the amount of time taken to fall asleep.The Glucose in Honey helps to relax while sleeping.

The above mentioned are the few foods that helps in enjoying peaceful sleep.
Try to avoid eating late at night; it is not a good habit because it forces your body and Brain to digest instead of taking rest. Avoid eating 3 hours before going to bed at night.

 

 

By: Muhammad Shakeel On 07:40

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