Theelli to get a better night’s rest can stay in your belly.
“Your intestine and brain are deeply connected. Poor intestinal health can be a major contributor to sleep concerns, “Sam Tayada, author of” How to Win in Modern Wellness, “The Post told.
While digestive issues, including reflux or bloating, are “obvious obstacles”, Tayada explained that they are more than physical symptoms such as nausea and gas that can keep you up.
Good sleep, said Tayada, begins in the gut.
“About 90% of serotonin, which is transformed into melatonin, is produced in the intestine. If your intestine is unhealthy, it is difficult to adopt nutrients from foods or supplements, and can disrupt the level of serotonin and, in turn, the production of melatonin,” he explained.
He noted that an unbalanced intestine can lead to chronic inflammation, which puts stress in the nervous system and can leave you up when its time stretches.
“The intestinal microbiomy plays a role in regulating circadian rhythms. Some intestinal bacteria help produce neurotransmitters who support deep sleep. “
How important is intestinal health? New research reports that Parkinson’s disease can even start in the gut.
Plus, oncologists have partially blamed an increase in cases of young colon cancer in lifestyle factors such as lack of exercise, Western diet and excessive sugar consumption.
Meanwhile, a March 2022 study of New York Clarkson University – found a possible link between a person’s health and intestinal personality.
If your gut is destroying your sleep, this indirectly can lead to even more problems.
The cumulative effects of insufficient sleep are enough to keep you up at night: the lack of closed eye is associated with damaged cognitive function, poor immunity, high blood pressure, diabetes, heart and kidney issues, depression and increased inflammation, which can lead to various types of conditions and diseases of chronic health.
Tayada, who previously shared his knowledge at the best time to get sleep supplements and how to naturally strengthen melatonin levels, has provided six ways to perform your bowel for better nod.
Get more fiber
“Take more fiber from fruits and vegetables and eat prebiotic foods, such as garlic, onions and asparagus to nourish good intestinal bacteria and support digestion,” he said.
Fiber is essential for a healthy and nutritious diet, however only 7% of Americans eat the recommended daily amount.
In addition to the intestinal microbiota, fiber offers numerous benefits to the body, including linking LDL cholesterol, maintaining low cholesterol levels, protecting intestinal health, promoting heart health, stabilizing blood sugar levels and helps manage weight.
Probiotic
Probiotics are useful bacteria in food and supplements, and different strains have different health impacts. Tayada notes that probiotics can support a healthy intestinal microbioma and help the body to extract nutrients and energy needed for deep sleep.
“A good probiotic can help balance the intestinal bacteria, reduce inflammation and improve serotonin production,” he said.
As reported earlier the post, research has shown that intestinal cancer of the early onset may be “initiated” than intestinal bacteria that are most widespread in those whose diets are low in fiber and high sugar.
Limit processed food and sugar
To get closed quality eyes, Tayada recommends limiting processed foods and sugar, “which nourish bad bacteria and can increase intestinal inflammation, disrupting sleep.”
A 2023 study found that eating a high diet in sugar, saturated fat and processed foods resulted in poor sleep quality. Researchers proved that participants who consumed a diet of dumpy exhibited less slow activity than their healthy counterparts.
Get a functional health report
A functional health report, which synthesizes the results of individual laboratory tests, can detect important, biochemical models and concerns.
“A functional health ratio can help identify the underlying intestinal imbalance and make recommendations to support intestinal repair and absorption of nutrients,” said Tayada, who is also the founder of Liquida.
Moisturize
Tayada recommends an approach from the bottom-up to empower the night: “Hydrate and consume electrolytes to help digest and promote relaxation.”
Eight glasses of 8-ons water a day have long been the golden standard for hydration, though some experts recommend drinking half your body weight in ounces of H20 daily.
Our systems are made of water, and the digestion is compromised without much of it. While hydration needs vary based on body size, metabolism, diet, weather and level of activity, experts say sufficient intake is essential to intestinal health.
Lower the late night eating
Cutting midnate snacks and food after schedule is a key way to support sleep, added Tayada.
In addition to interrupted nod, late night eating is associated with increased risk of being overweight. Further, a 2023 study found that those who dine after 9 afternoons are 28% more likely to suffer a stroke.
Experts suggest that eating your evening meal inside a specific two-hour window can increase weight loss, improve digestion and help.
Known as the bird’s approach, which is, “the time of your last day meal between 5 and 7 pm allows you to approximate the natural rhythm of your body circle. This rhythm affects metabolism, digestion and hormonal release, reaching a peak during the daytime and slowing down the evening.
Food too late disturbs this cadence and can destroy sleep, digestion and mood.
In terms of food types, greasy or heavy meals take more time to digest, which may leave you feel uncomfortable and disrupt your sleep.
Foods that encourage the best sleep include those with lean protein, rich in fiber and complex carbohydrates.
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