Many causes of insomnia are physical and psychological killers that cannot be ignored.
Are you insomnia, too? There are many reasons for insomnia, which are classified according to the etiology, including mental diseases such as anxiety and depression, somatic diseases such as headache, stomach pain, angina pectoris and joint pain, or insomnia steroids caused by drugs and some antihypertensive drugs. If insomnia has no reason, it can be called "primary insomnia". According to the American Diagnostic Criteria for Mental Disorders (DSM-IV), the duration of insomnia exceeds 1 month, and it is not caused by other mental diseases, physical diseases, substance and drug use or other specific sleep disorders.
Long-term insomnia not only affects psychology, but also is a big killer of physiology! Insomnia will affect psychology, including fatigue, depression, depression, cognitive degradation, social interaction and work, and then affect the quality of life. As for physiology, lack of sleep will aggravate sympathetic nervous tension, increase blood pressure and blood sugar, increase the risk of atherosclerosis, and then suffer from cerebrovascular diseases and cardiovascular diseases. Don't be careless
Serotonin is a happy hormone! Proper intake helps you sleep.
It is circulated on the Internet to supplement sleep-helping nutrients, including magnesium and folic acid, to relieve insomnia. What is the truth? Gao nutritionist said that in fact, moderate magnesium supplementation helps to stabilize nerves and relax muscles; As for folic acid supplementation, serotonin, a "happy hormone", can be successfully synthesized, and correct intake can really improve insomnia.
During the day, the brain will secrete "serotonin", which gives us enough ability to resist stress and regulate emotions. At night, when it is in the dark, serotonin will become "melatonin" so that we can fall asleep. The brain needs tryptamine as a substance for producing serotonin, and nutrients such as vitamin B6, nicotinic acid, folic acid, C, iron, calcium, magnesium, zinc and DHA need to participate together and complement each other.
10 sleeping nutrients
Here are 10 nutrients to promote sleep and help you get rid of insomnia:
magnesium
Mineral magnesium helps to relax muscles, stabilize nerves and relieve tension, and also helps to maintain the regularity of heartbeat. Magnesium and calcium complement each other, so you can eat nuts, green leafy vegetables (spinach, amaranth, cabbage and other ingredients with high magnesium content in moderation. ), laver (laver), germ, soybean, black bean, etc.
Folic acid (vitamin B9)
Serotonin, a "happy hormone", can be successfully synthesized. Serotonin can slow down nerve activity, achieve relaxation and cause drowsiness. Lack of sufficient folic acid may lead to obvious insomnia symptoms, and even lead to the decrease of serotonin in the brain, which may lead to insomnia and depression. Common foods contain folic acid, such as drupe, liver, dark leafy vegetables such as carrots, broccoli, asparagus and spinach, as well as citrus fruits, whole grains, eggs and milk.
tryptophan
Tryptophan (an essential amino acid) is a natural sleeping pill, which is the raw material for the brain to make serotonin. Serotonin is a neurotransmitter, which can make people relax, feel happy, slow down nerve activity and cause drowsiness. Recommended food: milk, chicken, seafood, nuts, eggs, bananas, etc.
Vitamin b?
Vitamin B6 can help to make serotonin. Together with vitamins B 1 and B2, it converts tryptamine acid into nicotinic acid. If the human body lacks nicotinic acid, it will often be anxious and irritable, further making people unable to sleep well. Foods rich in vitamin B include yeast, whole wheat products, peanuts, walnuts and vegetables, especially green leafy vegetables, milk, liver, beef, pork and eggs.
nicotinic acid
Nicotinic acid (vitamin B3) is often used to improve insomnia caused by depression. According to a study by the University of Alabama, nicotinic acid can prolong the rapid eye movement period and reduce the number of times insomnia patients wake up at night.
vitamin C
Stress is also an important cause of autonomic nervous disorder and sleep disorder. When you feel stressed, your body will secrete anti-stress hormones to fight stress, and the main raw material for making anti-stress hormones is vitamin C. If vitamin C is insufficient, it may lead to insomnia. It is recommended to eat more fruits and vegetables, such as guava, kiwi, citrus, Sakyamuni, green pepper and so on.
iron
Restless leg syndrome caused by iron deficiency may make it difficult for people to sleep. In addition to being prone to occur during pregnancy, postmenopausal women are at high risk. It will make people itch, numb and uncomfortable when they are awake, and it is difficult to have a good sleep quality. It is suggested to supplement iron-containing foods, such as beef, liver, dark green vegetables and red cabbage.
calcium (Ca)
Calcium can help relax nerves and muscles. People with insufficient calcium intake are prone to muscle aches and insomnia. The National Dietary Guidelines suggest that adults can drink 2 cups of milk every day, and those who don't drink milk can use yogurt, yogurt and cheese instead, and eat more small fish with bones, green leafy vegetables and bean products to supplement calcium. Plus proper intake of vitamin C can help the absorption of calcium.
zinc (Zn)
The main function of zinc is to help growth and development, because it helps the metabolism of brain nerve cells, so it can improve insomnia. Foods rich in zinc, such as seafood, meat, whole grains, nuts, etc.
docosahexenoic acid
DHA helps to stabilize the nerves in the brain and promote blood circulation. It is recommended to eat deep-sea fish 2~3 times a week, such as mackerel, saury, tuna, salmon and laver.
Eating sesame seeds to supplement magnesium is the best way to help sleep? Nutritionist: Beware of too many calories out of control.
Emphasize that eating sesame seeds can supplement magnesium and help you sleep? Does it really work? Nutritionist Gao said that every100g of sesame contains 975 mg of calcium and 350 mg of magnesium. Calcium and magnesium are natural relaxants and sedatives, which can help stabilize nerves and relax muscles. In addition, sesame is rich in α -linolenic acid. α -linolenic acid, known as plant fish oil, can be converted into EPA and DHA after entering the human body, which seems to be helpful to improve insomnia.
However, it should be noted that sesame is an oily food among the six categories of food. Whether it is black sesame or white sesame, the calorie per two tablespoons is about 100 calories and the fat is 9 grams. If the physical activity momentum is low and you accidentally eat too much, you may be obese. Therefore, it is not advisable to eat too much in one day. Just eat 1~2 spoonfuls of white sesame or black sesame every day.
Eat spinach to supplement folic acid to help sleep best? Nutritionist: It is advisable to steam and fry to prevent nutrient loss.
As for folic acid supplements to help sleep, eating spinach is widely recommended on the Internet as the first food containing folic acid. Nutritionist Gao said that spinach in dark green vegetables contains about 232.68ug of folic acid per 100 g, which is not the most folic acid as commonly rumored, but its relative calorie is low. In fact, the folic acid content of dried bamboo shoots in shiitake mushrooms is as high as 1283.09ug (per 100 g food), which is more than all ingredients. Other mushrooms, dried mushrooms and dried tremella are also rich in folic acid.
Note that folic acid is a water-soluble vitamin, which is easily lost to soup during cooking. It was found that the content of folic acid in vegetables after blanching was only 50%. Therefore, it is suggested that in order to get enough folic acid, steaming and frying are better than boiling water. Only by choosing the correct cooking method can we get the most complete folic acid nutrition!
Solving insomnia by improving daily life
To solve the problem of insomnia, we must first examine our life and sleep habits, starting with adjusting our work and rest. For example, stay away from 3C products 1 hour before going to bed. When the eyes come into contact with the blue light of 3C screen, it will reduce the secretion of melatonin by the brain, thus affecting sleep. Keep regular sleep time, keep a quiet and comfortable sleeping environment, and cooperate with proper diet and exercise.
In particular, many people are "coffee addicts", so be careful not to drink coffee or tea before going to bed. Caffeine will affect the nervous system, which will make our breathing and heart beat faster, our blood pressure will rise, and we will be full of vitality. It will also reduce the secretion of melatonin, a hormone secreted by the pineal gland of the brain, which has hypnotic effect. Don't eat spicy and greasy food before going to bed. Don't be too busy before going to bed. Listening to light music and taking a bath will help you fall asleep. If it still doesn't get better, you'd better seek the help of a doctor, find out the reason, and follow the guidance of doctor Yamatonokusushi to ensure the safety of medication and improve insomnia.
Appropriate magnesium supplementation helps to stabilize nerves and relax muscles; As for folic acid supplementation, serotonin, a "happy hormone", can be successfully synthesized, and correct intake can really improve insomnia. Magnesium and calcium complement each other, so you can eat nuts, green leafy vegetables (spinach, amaranth, cabbage and other ingredients with high magnesium content in moderation. ), laver (laver), germ, soybean, black bean, etc. The folic acid content of dried bamboo shoots in shiitake mushrooms is as high as 1283.09ug (per 100 g food), which exceeds all ingredients. Others such as dried mushrooms, dried mushrooms and dried tremella are also rich in folic acid. The main raw material for making anti-stress hormone is vitamin C. If vitamin C is insufficient, it may lead to insomnia. It is recommended to eat more fruits and vegetables, such as guava, kiwi, citrus, Sakyamuni, green pepper and so on.