9 types of food to help sleep better at night

While not being able to sleep has its own ill-effects, there are food items which can help to calm body and lead to more relaxing nap.

From Green, black and white tea to camomile and even licorice these food items have properties that reduce stress and help a person nod off. (Photo: Pixabay)

Insomnia has become a growing cause of concern across the world. If you are one of those who are having trouble drifting off at night, these 11 food items will perhaps help you doze off better.

While not being able to sleep has its own ill-effects, there are food items which can help to calm the body and lead to a more relaxing nap.

Speaking to Healthista, nutritionist Rick Hay spoke about what to eat if one is having trouble nodding off, and gave a list of 11 foods he says will help people sleep more soundly, with the reasons as to why:

Green, black and white tea: Rick says there are particular amino acids which can nourish the nervous system and aid sleep. He adds that some scientific research shows that L-theanine, sometimes known as ‘the relaxation amino acid’ can reduce anxiety and enhance sleep. It is found in green, black, white, and matcha green teas.

Camomile: Drinking camomile tea has a positive effect on sleep as it contains a flavonoid called apigenin which has anti-anxiety properties. The apigenin binds to receptors in the brain that increase levels of GABA, a neurotransmitter which can have a calming and sedative effect.

Cinnamon: It can nourish the nervous system by calming blood sugar levels and is significant because being awake could be as a result of blood sugar spikes.

Ginger: Gingerol, in ginger, helps to soothe the stomach and relaxes the body in general and claims that ginger is also good for the nervous system.

Liquorice: It has been used for years as a herbal medicine for depression and anxiety and is thought to nourish the adrenal glands that are responsible for the release of stress hormones.

Passionfruit: This fruit has a compound in it called harman, believed to have a hypnotic and sedative effect and is thought to help quality and depth of sleep.

Lucuma: This South-American sub-tropical fruit balances out the blood sugar levels as spikes in blood sugar can cause people to wake up in the middle of the night.

Lemon, lime and blood orange: All these foods are rich in vitamin C and are known to strengthen the immune system. They also nourish the adrenal glands which can help reduce stress, a common cause of insomnia.

Baobab: This is rich in B vitamins, important for the function of the nervous system and the lack of these can cause insomnia.

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Too much sitting doesn't cause weight gain, says study

I spend around 12 hours per day sitting down — 8 at my desk, 3 on the train, and possibly another watching TV. I am well aware of the risks that this poses to my health, but according to a new study, weight gain isn't one of them.

Prolonged sitting may not cause weight gain, but it is still harmful to health.

My sedentary time is on par with the average person in the United States, which is worrying.

Prolonged sitting has been linked to high blood pressure, type 2 diabetes, heart disease, and cancer. Some studies have even associated prolonged sitting with an increased risk of premature death.

Adding insult to injury, it seems that no matter how much exercise I do in the time that I'm not sitting on my bottom, I can't offset these heath risks. Great.

But as I sit here (ironically) panicking about what I can do to stop my sedentary behavior becoming a health problem, I spot a study that provides some much-needed reprieve. It says that prolonged sitting is unlikely to make me pile on the pounds. Hooray!

Celebration aside, as a writer for Medical News Today, I know that such studies should not be taken at face value. So, let's have a look at the details.

Prolonged sitting is still harmful

Published in the journal Sports Medicine, the research was a systematic review and meta-analysis of 23 studies that investigated the effects of sedentary behavior on body weight and obesity risk among adults.

Importantly, all studies included in the analysis adjusted their results to account for physical activity, since this can influence weight.

Overall, the team only found "small, inconsistent, and non-significant associations" between sedentary behaviors — such sitting at work or watching TV — and body weight and obesity.

The scientists did identify a slight increase in waist circumference with sedentary behavior: a 0.02-millimeter increase for every 1-hour increase in sitting time per day over 5 years. But don't panic just yet; the researchers say that this increase is "basically negligible."

So, what do these findings mean for those of us who spend most of our day warming our chairs?

Put simply, "The results show [...] that the harmful effects of too much sitting is probably not caused by weight gain," explains lead study author Dr. Meredith Peddie, of the Department of Human Nutrition at the University of Otago in New Zealand.

However, the findings do not suggest that sitting down for long periods is harmless — much to my disappointment.

"[...] our intervention studies clearly show that sitting for long periods increases blood sugar and triglyceride levels," says Dr. Peddie.

Bottom line (pun intended), it seems that the advice to "sit less, move more" is more important than ever. I had better ask Santa for a standing desk this year.

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If you're addicted to pani puri you have to read this

Third party image reference

By looking at pani puri on the sidewalk, it will easily drain pani puri from anyone mouth, but be careful, it can be dangerous for your health. Because chemicals are used in many places to make it.

In fact, you may also have toilet cleaners (acid) in the flat words rather than acetic acid or simple words instead of cinnamon, instead of cinnamon in the water, on the sidewalk and on the sour water that you put on pure water. Yes, but special and special attention is given to cleanliness and the contents of large and expensive shops.

Water purifier tells that inflation is an easy solution to make tasty water at a low cost that mint, black salt, lemon can be consumed using alloys, cheap spices and tartic acid than all mixtures. It costs less and costs water.

Also, it is possible that diarrhea, dehydration can be done just like a doctor, using water purity. Consuming more of it leads to adverse effects on liver. Also, because the shopkeeper does not pay attention to cleanliness, it can cause vomiting, diarrhea and jaundice.

Caution:

Check back the inside of the jar containing the hot water. If the jar leaves color, the acid is used in water.

There is an indication of the color change acid in steel plates.

Know if there is a substance on the tooth when the water is full, then know that it should be a chemical.

After the water produced by acidic acid or acetic acid and acess, the inflammation immediately results in stomach.

Can you guess the water by looking at the water sellers?

Risk:

Consuming excessive water purity can cause ulcers.

Acid water can affect liver.

Acidity problems can arise as well as affect digestive processes.

Stomach and swelling or mouth ulcers in the intestines.

Herbs and Spices Scientifically Proven to Help You Lose Weight

If your idea of the perfect weight loss meal is plain chicken or fish with a salad and brown rice, then you're missing out on some major ingredients shown by reams of research to help the body burn fat: herbs and spices.

Herbs and spices are the best way to add flavor to food for no extra calories, sugar, sodium, or other junk—which is critical to do when you're trying to lose weight. Why? It's pretty simple: Research shows that if you don't like the taste of what you eat, you're much less likely to stick to any diet, no matter how disciplined you are. Herbs and spices add a significant amount of flavor to food and can turn, for example, that piece of plain chicken into a restaurant-worthy meal, thanks to just a little rosemary, paprika, sea salt, and ground pepper. 

What's more, many herbs and spices can actually boost your metabolism and help your body burn fat more quickly. Here,  herbs and spices with science-backed powers to help you lose all the weight you want.

Turmeric

This brightly colored yellow spice may help your body burn fat, according to a 2009 study from Tufts University that found that mice fed curcumin—the active ingredient in turmeric—lost more fat than those on the same diet with no curcumin. A "warming spice," turmeric increases body heat, which, in turn, can boost metabolism. The spice also has a host of other health benefits, from helping fight Alzheimer's disease to keeping hormones in check during "that time of the month." Try adding turmeric to soups or stews or sprinkle over roasted veggies or nuts.

Cayenne

If you've ever accidently added too much of this to foods, then you know that cayenne is a warming spice in a big, bad, major way. This means that, similar to turmeric, cayenne raises body temp, helping to boost metabolism. In fact, adding the spice to food can help you burn up to 100 calories per meal, according to Lauren Minchen, RD. Try sprinkling ground cayenne on roasted nuts or in soups, scrambled eggs, or homemade dressings or dips for an extra kick.

Cinnamon

This classic holiday spice has been shown to balance blood sugar, helping to curb cravings and keep you feeling full for longer. While you might already sprinkle some cinnamon in oatmeal, you can increase your daily intake by mixing the spice in cottage cheese, plain yogurt, or your favorite brew to make a more fragrant tea (and many more things!). Cinnamon also makes a great addition to savory spice rubs and marinades for meat.

Garlic

It may cause stinky breath, but eating more of this herb can help your body burn fat, according to a study that found that mice on a diet with garlic lost more weight in 7 weeks than mice without it. While the results haven't been proven in humans, there's definitely no harm in adding more to your meals. If nothing else, the pungent herb makes food tastier, especially when you opt for raw garlic, which also has more good-for-you nutrients. (And don't throw out your sprouted garlic either.)

Cumin

Cumin is the little spice that could: Just one teaspoon added to one of your meals per day can help you burn up to three times more body fat, according to a recent study conducted on overweight women. That's great news, especially since cumin is so universal, great for adding flavor to almost any food. Try it in everything from soups, stews, dressings, and dips to stir-fries, rubs, marinades, and even flatbreads and other savory baked goods. (Check out these foods that burn belly fat faster.)

Cardamom

Cardamom is another one of those thermogenic spices, meaning it helps boost body temp and metabolism. A favorite in Indian cuisine, cardamom is fantastic mixed with nutmeg, cinnamon, cloves, and ginger for a homemade curry blend or chai tea. You can also try adding some of this citrusy spice to baked goods, coffee, or gamey meats.

Ginger

Like cinnamon, ginger helps control blood sugar, meaning it can help prevent a spike in your glucose levels after a sugar- or carb-rich meal. The spice also has the same fat-burning, or thermogenic, properties as turmeric and cayenne, according to Barbara Mendez, RPH, MS, an integrative nutritionist in New York City. Grate fresh ginger into stir-fries, over baked fish, or into fruit salad or tea.

Dandelions

While many gardeners consider dandelion a pesky weed, the plant is becoming more popular among chefs and home cooks as a nutritious way to add flavor to meals and drinks. As it turns out, the "weed" has some weight loss benefits, too, helping to reduce bloat while increasing your intake of vitamins like A, C, and E, along with minerals like iron and potassium.

Black Pepper

Like ginger, black pepper boasts plenty of fat-burning properties. The spice has also been shown to block the formation of new fat cells, Mendez says, which can help prevent weight gain in the first place. If you don't already, try adding black pepper to just about everything you eat—it's even great in traditionally sweetened foods like yogurt, cottage cheese, and oatmeal.

5 very simple ways to lose weight within a week

Once in a while, we all indulge in our favourite treats without a care in the world. And well, there's nothing wrong with that, except those savoury dishes come back to haunt you once you're out of that indulgence mode.

Their way of getting back at you is to make their presence felt on your waistline. But don't lose heart just yet, ladies. Because you too can take your revenge--that too within seven days. After all, that bloating is temporary and is caused due to water retention in the body. Here's how you can ward off those extra kilos in a week:

Cut Water With Water

We get that water retention is responsible for that temporary weight gain; however, you can get rid of it by drinking more water. Basically, in most cases, your body starts retaining water when you're dehydrated. By upping your water intake, you eliminate the dehydration and your body restores its fluid balance, helping you to shed weight in return.

Count on Cardio

Incorporating cardio exercises like running, skipping, and cycling for at least 30 minutes in a day can help you a great deal. And we don't think we need to remind you how sweating heavily during exercise can rid your body of the excess water and other toxins, reducing puffiness, and bloating very quickly.

Get More Sleep

Now this may sound like a free pass to snooze away to glory, but it's not. What we mean to imply here is that sleeping for an extra half an hour after completing your regular sleep quota can be of great use to you if you want to shed water weight. According to the book Eat, Drink, and Be Gorgeous, doing so can make you stay fresh and motivated to exercise. Not to mention, with a fresh mind, you will choose healthier eating options too. What more do you want from life?

Cut Down Salt and Carbs

You must lower your salt intake and stick to light, salt-free food in the evening if you want to see quick results. Doing so is recommended because salt has the tendency to retain water in your body and you really don't want that, right?

As for carbohydrates, you need to limit their intake too in order to keep your calorie-count in check. But by that we don't mean that you stop having healthy carbs like cereal, whole wheat, and oats. Just steer clear of junk food.

Lean on Fibre

If you're on a weight-loss spree, upping your fibre intake in the form of fresh fruits and vegetables can be your best bet since fibre slides through your intestines undigested. The catch here is that fibre absorbs water and thus in its own special way, it helps you get rid of your water weight. Not to mention, it can make you feel satiated and curb those hunger pangs. So you see, it's a win-win situation there.

5 reasons eating fish every day is REALLY good for you, even if you're not Bengali

You might find it odd that people in Bengal, Assam and the coastal regions of India eat fish for almost all their meals, and you might even have made fun of them for loving fish so much. But the fact remains that fish is one of the healthiest foods you can depend on.

Yes, there's a definite flavour-factor attached to eating fish. It doesn't matter if you're having large fish like rahu or bhetki, or small ones like mackerels and sardines, every sort of fish packs quite a punch of flavours. Fish is also very easy to cook, because its flesh cooks quite fast. You can fry it, grill it, poach it, steam it, bake it or boil it--fish always comes out tasting brilliant, and pairs well with everything from rice to rotis.

But set aside that taste quotient, and you'll find that fish has much more going for it. It can contribute to your health in ways that you might have heard of. Here are a few reasons why you should definitely have fish every day:

1. The good fat

Unlike other food groups, the fatty types of fish (salmon, trout, sardines, tuna and mackerel) are actually the best for your health. That's because fish is chock full of omega-3 fatty acids, the good fat. These fatty acids are extremely important for the proper function of the brain and eyes, which is why it is also recommended to expecting mothers.

2. Healthy heart

Because of the absence of saturated fats in fish, it is highly-recommended for your heart health. Cholesterol, one of the biggest enemies of heart health, can be kept at bay if you indulge in fish regularly, instead of other sources of protein, like chicken, mutton and lamb. Including fish in your diet is the best thing you can do to keep cardiovascular diseases at bay.

3. The best source of vitamin

Fish is a natural source of vitamin D. In fact, it is chock full of it. What you basically need vitamin D for is to help your body absorb all other sorts of nutrients, and to maintain overall health. Eating fish aids this need of the body, so you should definitely depend on this food for vitamin D.

4. Fight depression

From omega-3 fatty acids and DHA to vitamin D, all the components of fish can help you keep mental health issues at bay. Fish is a natural anti-depressant, and can help you fight depression and mood swings. So, eating fish can actually keep you happier and healthier.

5. Low risk of major diseases

If you eat fish regularly, you can keep the risk of autoimmune diseases like diabetes and rheumatoid arthritis at bay. Fish is a one-stop source of so many vital nutrients that it can maintain a healthy balance in your body, and help fight all sorts of major diseases.

Apart from these benefits, eating fish can also improve your metabolism, sleep quality, skin quality, concentration and alleviate inflammation. With so many health benefits, and the flavour-factor attached, there are enough reasons for you to start indulging in fish for the rest of your life.

10 Healing Benefits of Aloe Vera for Breakouts, Burns, and More

EVERYTHING ALOE VERA

Many of us are quick to turn to aloe vera as the ultimate sunburn solution after a long day at the beach—but it's those same soothing and healing benefits that can make the prickly plant ideal for all sorts of bodily uses. According to Britt Brandon, AKA the Ultimate Fit Mom and author of The Everything Guide to Aloe Vera for Health, you can incorporate aloe vera into your daily routine in simple ways. 'Implement aloe into the diet by adding to smoothies, salads, etc.,' she says, 'or utilize aloe vera for topical applications by combining it with other products.' And with aloe available in a variety of forms (powder, liquid, and gel), high-quality store-bought selections can reap the same benefits as those straight from the plant. Just make sure the product has been approved by the 'International Aloe Science Council (IASC), which monitors the production and manufacturing of quality aloe products,' she advises.

ALOE VERA SPEEDS THE HEALING OF SORES, BURNS, AND WOUNDS

The plant contains anti-inflammatory compounds to help heal agitated skin, plus it's also an antibacterial substance that fights off potential infections to get wounds on the way to recovery sooner. In fact, this review of four studies out of Asia, concluded that aloe vera can accelerate the healing process for minor burn wounds approximately nine days faster than conventional medication. 

ALOE VERA SOOTHES IRRITATED SKIN

If you live with a common skin condition like eczema, psoriasis, or rosacea, you've probably tried every treatment in the book—but there's a reason why many sufferers swear by aloe vera. 'With powerful phytochemicals that help reduce inflammation, aloe vera has been found to be an effective anti-inflammatory agent,' says Brandon. So the next time you experience a flare-up, add some aloe vera to your normal topical treatment.

ALOE VERA MOISTURIZES SKIN

Ditch the scented lotions and lather up with something natural. According to a review by the Indian Journal of Dermatology, not only is aloe vera rich in vitamins A, C, and E, but it also contains minerals and antioxidants that bind skin cells to soften the outer layer and improve skin integrity. 

ALOE VERA MAY HELP TREAT WRINKLES

By increasing collagen production, aloe vera was shown to have anti-aging effects in a study published in the Annals of Dermatology. It additionally contains zinc, which serves as an astringent to tighten pores, enhance skin elasticity, and smooth wrinkles.

ALOE VERA MAY HELP CLEAR ACNE

If you're prone to pimples, consider using aloe vera as a natural cleanser to clear your skin at the end of the day. Aloe vera naturally contains salicylic acid which kills off the bacteria that's festering underneath your skin and contributing to your breakouts. 

ALOE VERA CAN HELP TREAT COLD SORES

Aloe vera contains antiviral properties that can help fight off a herpes flare-up. It also serves as an anti-inflammatory, working to soothe and heal irritation.

ALOE VERA MAY INCREASE THE EFFECTIVENESS OF TOPICAL CREAMS AND MEDICATIONS

Before you toss out that expensive moisturizer you swore did nothing for your skin, Brandon suggests adding aloe vera to the solution for better results. 'Aloe vera's phytochemicals allow for deeper penetration of the skin's layers and may improve the effectiveness of topically applied creams, lotions, and medications,' she says.

ALOE VERA MAY BOOST IMMUNITY

Aloe vera's anti-bacterial properties will help keep the doctor away,aiding in the body's absorption of essential vitamins and minerals, aloe vera can help reduce the risk of developing serious degenerative illnesses and diseases that affect the eyes, bones, skin, and organs.

ALOE VERA MAY REDUCE DENTAL PLAQUE BUILDUP

If mouthwash is part of your daily hygiene routine, you may want to reconsider. Sure, it may get the job done, but many brands contain high levels of alcohol that can lead to dry mouth and sensitivity. As a natural alternative, try rinsing with aloe vera. This four-day study by the Ethiopian Journal of Health Science found that when used as a mouth rinse, 100 percent pure aloe vera juice was equally effective in reducing plaque as the generic mouthwash ingredient, chlorhexidine.