Eat + Enjoy + Restore
Did you know that the number of people with food allergies in America has doubled each decade? Food allergies and sensitivities have become a growing concern in recent years. In fact, it’s safe to say that it’s a rising, global epidemic. According to the latest […]
Have you ever wondered how the foods you eat affect your health? Well, you’re not alone! In fact, a 2018 Food & Health Survey found that many Americans are deeply concerned about the impact of their food on their overall health. With 20% of respondents […]
Have you ever noticed that it’s hard to say no to junk food when you’re tired? Or think about how much easier it is to choose healthy foods when you’re well rested. Understanding the links between sleep and nutrition opens up possibilities for improving both to eat better, improve sleep, and live a healthier life overall!
In today’s blog post, we’ll dive deep into the foods that improve sleep, micronutrients linked to better sleep, and how sleep can have a huge impact on your weight and hormones. Read on to learn!
As a general rule, a balanced diet rich in vegetables and fruits can supply the needed daily intake of vitamins and nutrients, aiding in improved sleep and supporting a healthy weight. However, there are certain macronutrients and nutrients in general that can help or hurt your quality of sleep.
Protein is a macronutrient that helps you stay fuller for longer and more satisfied after your meals. Protein-rich diets (for example, fish, lean meat, nuts, and seeds) have been associated with increased sleep length and quality. The NHANES 2007-2008 found that people who slept less than 7 hours per night consumed less protein overall.[1] Additionally, lower protein intake and increased carbohydrate intake led to less than 6 hours of sleep in a study of 410 young adult women compared to normal-sleeping participants.[2]
Diets high in fiber are also linked to better sleep. The 2007–2008 NHANES found that over 12,000 people who slept well had the most fiber in their diets, while those who slept 5–6 hours or more than 9 hours had a low fiber intake.[1] People who slept less than 5 hours a night had the least amount of fiber in their diets.[1] So, how much fiber is enough? The daily fiber requirements for women are 25g, while males need 38g per day. Around 25 grams of fiber can be obtained from four servings of whole grains or five to six servings of produce.
Researchers have found mixed results about how carbohydrates affect sleep.[3] Some carbohydrate-rich foods, such as whole grains and fruit, seem to help people sleep well. People who eat more whole grains are also less likely to have insomnia, according to research.[3] However, consumption of sugar and refined grains have been associated with insomnia.[3]
Check out this blog post to learn how to stay satisfied after meals!
According to research, there is a link between vitamin and mineral deficiencies and sleep disturbances. A deficiency in vitamin B1, for example, might cause sleep problems.[3] Furthermore, sleep disorders are common in elderly people who are deficient in magnesium.[3]
There is more and more evidence that suggests vitamin D helps regulate sleep. More specifically, a deficiency in vitamin D can increase the risk of sleep disorders and is linked to trouble sleeping, shorter sleep duration, and waking up at night in both children and adults.[4]
According to a study, foods that are high in melatonin, tryptophan, and phytonutrients (phenolic acids and flavonoids) seem to help individuals sleep better.[5] Melatonin and tryptophan are thought to help regulate the sleep cycle, while phytonutrients can improve communication between cells and reduce inflammation.[5]
It’s important to run blood tests to be able to see what’s going on in your body and address any micronutrient deficiencies that you may have. That’s why I use Spectracell micronutrient testing with my private clients (optional service). This test looks at how all of the key micronutrients and antioxidants work together so that we can create an individualized plan together! You can apply to work with me privately here!
Sleep deprivation typically results in hormone abnormalities that have a negative impact on our health. Studies have found a strong link between ghrelin (the hunger hormone) activity and the amount of hours of sleep. Simply put, when you don’t get enough sleep, your levels of leptin (the fullness hormone) decrease while your levels of ghrelin increase (so you’ll be more hungry and less satisfied).[6,7] Melatonin is also an important hormone produced by the body and plays a fundamental role in getting quality sleep.
Given the hormonal imbalance, it’s not surprising that when we don’t get enough sleep, we eat more and consume more calories in general! A meta-analysis showed that sleep-deprived individuals consumed over 400 more calories per day than people who had enough sleep.[8] Sleep-deprived individuals also ate more fat and less protein and were more prone to food cravings.[8] Furthermore, a study of Japanese workers found that workers who slept less than six hours a night were more likely to eat out, have irregular meal patterns, and snack than those who slept over six hours.[9]
Bottom line: Nutrition plays a HUGE role in sleep and there are many ways you can improve your diet and therefore, improve your quality of sleep! This may look like adding more fruits and veggies to your diet, increasing protein and fiber intake, consuming complex carbs vs refined carbs, and checking with your doctor to see if you have any nutrient deficiencies!
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Do you ever feel like salads are bland and boring, and always associated with strict dieting? If so, you’re not alone. Salads have gotten a bad reputation over the years, often considered a punishment for overindulging in less healthy foods. Truth is: salads can be […]
We all know that eating is one of the best parts of life, right? But have you ever found yourself feeling unsatisfied after a meal, even though you just had a giant plate of deliciousness? Trust me, you’re not alone. The good news is, there are […]
Are you feeling a little confused about your gut health and don’t know where to start to have a healthy gut? Well, you’re not alone!
Did you know that the gut microbiome is often referred to as the second brain? That’s right, the gut and its microbiome play a huge role in our overall health and well-being.
Whether you are looking to improve your gut health or simply curious about this fascinating and complex system, this blog post is a great starting point. Let’s dive in!
It has become widely recognized that your overall well-being is largely dependent on your gut microbiome health.[1] Imagine your gut as a city, and the microbiome as the citizens. Just like a city needs a diverse population to thrive, your gut also needs a diverse mix of bacteria to function properly. It helps in the digestion process, specifically the breakdown of complex carbs and fibers. It also shapes your immune system by identifying and fending off harmful pathogens, and supports your mental health through the production of neurotransmitters. The gut microbiome is also involved in the production of certain vitamins and amino acids, such as vitamin B and K.[2]
Have you ever had a “gut feeling” or felt “butterflies” in your stomach? These sensations coming from your stomach suggest that your brain and gut are connected.
The gut-brain axis, also known as the GBA, refers to the close communication and interaction between the central nervous system (the brain) and the enteric nervous system (the gut). The GBA is responsible for the bidirectional flow of information between the brain and the gut, linking emotional and cognitive centers in the brain with the peripheral functions of the gut. This connection enables the gut to influence the brain, and vice versa.
Studies have shown that imbalances in the gut microbiome can affect the brain and contribute to various mental health issues such as depression and anxiety. On the other hand, stress and emotions can also affect the gut, leading to conditions like irritable bowel syndrome (IBS).[3]
Maintaining a healthy and diverse gut microbiome through nutritious food, exercise, and stress management can help promote a healthy gut-brain axis and overall well-being.
The gut microbiome has been linked to several chronic diseases, and it is thought to play a crucial role in their development and progression, including:
Bottom line: Supporting your gut microbiome is a vital aspect of overall health and wellness. By making simple changes to your lifestyle and diet, you can give your gut the love and attention it deserves. Remember, by making gut health a priority, you’ll be investing in your long-term health, so if you’re ready to start taking care of it, click here to get on the Mindful Eating Spring Group waitlist!
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