Rest Assured: What to Eat to Sleep Better?

Every one of us would like to believe that when we call it a day and our head hits the pillow, a sweet dream awaits us. In a world where our daily life moves faster than we can keep up with, getting sound sleep becomes a nightly struggle. For most of us there's a lot of tossing and turning and for some it is a mere fantasy. While the best advice that anyone would give you is to ease out, the importance of our diet is often overlooked.

According to Dr Ashutosh Gautam, Clinical Operations and Coordination Manager at Baidyanath, "From an Ayurvedic perspective warm milk is the best remedy. Ideally one should have water at sunrise and milk at moonrise. Gastric discomfort is the most common cause of disrupted sleep and to avoid it one should opt for foods that are light and soothing. Foods like guava, asparagus and soups are preferred and medicinal plants like ashwaganda and bramhi work wonders in case of severe sleep disorders."

Here's a simple rule to catch more Zzzs - eat right to sleep tight. Load up on these foods that will leave you rested and restored.

1. Warm Milk
You may call it an old wives' tale but here's the science. Milk is a great sleep supporter. It contains tryptophan, an amino acid which converts into serotonin. Serotonin is known to induce calming effects in the brain. Lack of calcium is also one of the most common causes of disturbed sleep patterns, so get your fill.

2. Cherries
Believe it or not a bowlful of cherries can send you off to sleep. Cherries are one of the few natural foods that contain melatonin. Melatonin is a hormone produced by the pineal gland in the brain. It is known to regulate your sleep and wake cycles and control the internal body clock.

3. Bananas
Bananas can help bring a satisfying sleep because they contain magnesium and potassium - both of which are natural muscle-relaxants. They are also packed with the good carbs that make you feel sleepy. Sweet potato is another great source of sleep inducing carbohydrates.

4. Flaxseeds
Flaxseeds are a good source of omega-3 acids, magnesium and tryptophan. Magnesium acts as a muscle relaxant. Tryptophan helps in releasing serotonin, the pleasure hormone and omega 3 acids are known to reduce instances of anxiety and depression.

5. Almonds
Instead of waking up to a handful of almonds, try sleeping over some. Just like bananas and flaxseeds, almonds are dense with magnesium that will help you catch more quality shut-eye. Besides this, they help in regulating your blood sugar levels while sleeping. Walnuts are great too as they contain tryptophan.

6. Honey
Experts recommend a tablespoon of honey for a good night's sleep. The natural sugars present in honey increase the insulin levels in our body and allow tryptophan to enter the brain which releases chemicals that relax the body. Your liver may run out of glycogen at night which may lead to the release of stress hormones. Consuming honey is great for storing glycogen.

"You should eat at least 45 minutes to an hour before bedtime. Besides this, a head massage or soaking your feet in hot water for a couple of minutes helps to relax the muscles and nerves,"

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A Good Night's Sleep Can Boost the Immune System & Sharpen Your Memory

 

 

An interesting new study published in the journal Trends in Neurosciences revealed that a good night's sleep not only strengthens your memory but also strengthens the response-memory of your immune system when it comes to killing bad bacteria and viruses as they enter your body.

The immune system "remembers" an encounter with a bacteria or virus by collecting fragments from the bug to create memory T cells, which last for months or years and help the body recognise a previous infection and quickly respond. These memory T cells appear to abstract "gist information" about the pathogens. The selection of "gist information" allows memory T cells to detect new pathogens that are similar, but not identical, to previously encountered bacteria or viruses. Now, German researchers propose that deep sleep may also strengthen immunological memories of previously encountered pathogens.
"The idea that long-term memory formation is a function of sleep effective in all organismic systems is entirely new in our view," said senior study author Jan Born from University of Tuebingen. "We consider our approach toward a unifying concept of biological long-term memory formation, in which sleep plays a critical role, a new development in sleep research and memory research," he said.
Studies in humans have shown that long-term increases in memory T cells are associated with deep slow-wave sleep on the nights after vaccination. Taken together, the findings support the view that sound sleep contributes to the formation of long-term memories which lead to adaptive behavioural and immunological responses.
The obvious implication is that sleep deprivation could put your body at risk. "If we didn't sleep, then the immune system might focus on the wrong parts of the pathogen," Born added.

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Listen Up: High Levels of Arsenic Found in Red Wine in the US

A new and shocking study that tested 65 red wines from top four wine-producing states of US - California, Washington, New York and Oregon found high levels of arsenic in 98 percent of them.

Researchers found all but one have arsenic levels that 

exceed what is allowed in drinking water. The US Environmental

 Protection Agency allows drinking water to contain no more than 

10 parts per billion of arsenic. The wine samples ranged from

 10 to 76 parts per billion, with an average of 24 parts per billion.

 However, a companion study concluded that the likely health 

risks from that naturally-occurring toxic element depend on 

how many other foods and beverages known to be high in 

arsenic, such as apple juice, rice, or cereal bars, an individual person eats.

The highest risks from arsenic exposure stem from certain types of infant formulas, the study estimated. "Unless you are a heavy drinker consuming wine with really high concentrations of arsenic, of which there are only a few, there's little health threat if that's the only source of arsenic in your diet," said Denise Wilson, professor at University of Washington.

"If you are eating a lot of contaminated rice, organic brown rice syrup, seafood, wine, apple juice - all those heavy contributors to arsenic poisoning - you should be concerned, especially pregnant women, kids and the elderly," said Wilson. Arsenic is a naturally occurring element that is toxic to humans in some forms, and can cause skin, lung and bladder cancers, and other diseases.

The University of Washington study is the first peer-reviewed research in decades to look at the arsenic content of American wines. As a group, they had higher arsenic levels than their European counterparts, likely due to the underlying geology of US wine growing regions.

The study looked at red wines, except from two areas in Washington where only white wines were produced, because they are made with the skin of grapes where arsenic that is absorbed from soil tends to concentrate. Wilson also tested for lead, which is a common co-contaminant. The study found lead in 58 per cent of the samples, but only 5 per cent - all from New York - exceeded drinking water standards.

Washington wines had the highest arsenic concentrations, averaging 28 parts per billion, while Oregon's had the lowest, averaging 13 parts per billion. "There were no statistical differences among Washington, New York and California," Wilson said. "The only star in the story is Oregon, where arsenic concentrations were particularly low," she said. The two studies appeared in the Journal of Environmental Health.

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Walk in office to be save from vascular dysfunction

Walk in office to be save from vascular dysfunction 

A new study has revealed that vascular health can be restored, if employees, who sit at their desks for eight-hours and complain for impaired vascular function, walk for just 10 minutes around the office after a prolonged period of sitting. 

The study conducted by University of Missouri School of Medicine compared the vascular function of 11 healthy young men before and after a period of prolonged sitting and found that blood flow in the popliteal i.e. an artery in the lower leg was greatly reduced after sitting at a desk for six hours. 

Later, scientists asked researchers to take a short walk, and noticed that 10 minutes of self-paced walking could restore the impaired vascular function and improve blood flow. 

Jaume Padilla, lead author of the study, said that their study observed that when employees sit for six straight hours, or the majority of an eight-hour work day, blood flow to the legs was greatly reduced. 

Padilla added that when one has decreased blood flow, the friction of the flowing blood on the artery wall, called shear stress, is also reduced, which appear to be detrimental and reduce the ability of the artery to dilate, a sign of vascular health. 

The researchers concluded that it's important for people to understand the effects of sitting on their vascular health. By breaking up desk time with a short walk, workers can offset the harm caused to vascular blood vessels. 

The research is published in Experimental Physiology journal.

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Diet according to blood type

Singer Cheryl Tweedy follows the blood type diet to maintain her fitness

Tired of different diets? Follow the blood type diet, favourite among Hollywood celebs 

The blood group diet has long been the diet secret of many enviable Hollywood stars' bodies — now Girls Aloud singer Cheryl Tweedy admits she is a fan too. "My mum told me about Eat Right For Your Type, which shows you what to eat and what to avoid depending on your blood type," she said in a recent interview. "It's made such a difference to my energy levels. Now I believe in it 100 per cent." 

Other followers swear it works when it comes to shedding fat, boosting energy and even preventing illness. 

WHY BLOOD TYPE DIET? 
Each blood type evolved at a different point in history so we should adopt diets similar to those our ancestors had when our blood group evolved. By eating foods that your personal blood type can easily digest, you will lose weight, feel healthier and be happier. 

WHAT SHOULD YOU BE EATING? 
Blood group O's plan 
O is the oldest blood group, so people with this type feel best and stay slimmest on a 'hunter' type diet like our ancestors. Os tend to be high achievers with lots of energy and are very organised. 
Drop a dress size: Follow a high-protein diet — being vegetarian will mean you're always hungry and snack on carbs, causing problems with blood sugar and metabolism. 
Foods to eat freely: Lean meats, fish. Foods to avoid: Too much dairy or carbs. 
Personal exercise plan: An hour of cardio a day and workout in the morning rather than the evening. Jogging, cycling, swimming or brisk walking are also perfect. 

Blood group B's plan 
No blood type epitomises the 'everything in moderation' expression more than B. It evolved at a time when people travelled more, so meat, vegetables and grains were eaten in a more balanced way. You have a strong, healthy constitution and tend to be very downto-earth and practical. 
Drop a dress size: Combining the O and A diet — a bit of everything. Lucky type Bs generally find it easiest to lose weight. 
Foods to eat freely: Meat, fish, coffee, vegetables and wheat-free grains. 
Foods to avoid: Processed foods. 
Personal exercise plan: You're drawn to moderate exercise, which uses your brain as well as your body. Team sports such as netball or dancing classes, two to three times a week are perfect. 

Blood group A's plan 
This blood group evolved later than O, when people farmed more than hunted, so you need less protein and more grains. Group As tend to be highly creative, good problem-solvers and can be very sensitive. 
Drop a dress size: Eat less meat and more vegetables, wholemeal carbs. Foods to eat freely: Nuts, seeds, cereals, pasta, fruit and vegetables. 
Foods to avoid: Dairy if prone to allergies, too much meat. 
Personal exercise plan: Group As are often less active than Os, needing just 30 minutes of gentle exercise a day. Yoga, Tai Chi, walking and an outdoor lifestyle suit As best. 

Blood group AB's plan 
A combination of types A and B, you have dietary components of both and can eat just about anything. ABs have a canny knack of being creative, having a good head for business and getting on with people. 
Drop a dress size: Avoid too much meat. Pack your diet with vegetarian foods and treat meat as a treat. 
Foods to eat freely: Fish, vegetables, carbs and grains. 
Foods to avoid: Too much meat. 
Personal exercise plan: Mix it up by appealing to your calm side with yoga or Pilates once a week and a couple of sessions of something more intense such as light jogging. 

Celeb following 
These stars followed a blood group diet and got themselves in shape 
Demi Moore, 47, the Charlie's Angels actress found the weight stayed off when she switched to a blood type diet. 

Liz Hurley, 45, and her former boyfriend Hugh Grant are said to share a fondness for the diet as a weight-loss strategy. 

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Why men store fat in bellies, women on hips

Researchers claim to have answered the age-old question of why men store fat in their bellies and women store it in their hips - the fat tissue is almost completely different, genetically speaking that is.

"Given the difference in gene expression profiles, a female fat tissue won't behave anything like a male fat tissue and vice versa," Dr. Clegg said. "The notion that fat cells between males and females are alike is inconsistent with our findings."
In humans, men are more likely to carry extra weight around their guts while pre-menopausal women store it in their butts, thighs and hips.

The bad news for men is that belly, or visceral, fat has been associated with numerous obesity-related diseases including diabetes and heart disease. Women, on the other hand, are generally protected from these obesity-related disorders until menopause, when their ovarian hormone levels drop and fat storage tends to shift from their rear ends to their waists.
"Although our new findings don't explain why women begin storing fat in their bellies after menopause, the results do bring us a step closer to understanding the mechanisms behind the unwanted shift," Dr. Clegg said.

For the study, researchers used a microarray analysis to determine whether male fat cells and female fat cells were different between the waist and hips and if they were different based on gender at a genetic level.

Because the fat distribution patterns of male and female mice are similar to those of humans, the researchers used the animals to compare genes from the belly and hip fat pads of male mice, female mice and female mice whose ovaries had been removed - a condition that closely mimics human menopause. Waist and hip fat (subcutaneous fat) generally accumulates outside the muscle wall, whereas belly fat (visceral fat), a major health concern in men and postmenopausal women, develops around the internal organs.

In addition to the genetic differences among fat tissues, the researchers found that male mice that consumed a high-fat diet for 12 weeks gained more weight than female mice on the same diet. The males' fat tissue, particularly their belly fat, became highly inflamed, while the females had lower levels of genes associated with inflammation. The female mice whose ovaries had been removed, however, gained weight on the high-fat diet more like the males and deposited this fat in their bellies, also like the males.
"The fat of the female mice whose ovaries had been removed was inflamed and was starting to look like the unhealthy male fat," Dr. Clegg said. "However, estrogen replacement therapy in the mice reduced the inflammation and returned their fat distribution to that of mice with their ovaries intact."

Dr. Clegg said the results suggest that hormones made by the ovaries may be critical in determining where fat is deposited.

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12 foods that cut fat

You don't have to acquire a taste for olive oil, seaweed or soya to maintain a low-fat, healthy diet. Indian cuisine can be healthy too, if it's cooked with oil and ingredients that take care of your heart and health. 

Ayurveda suggests you include all tastes — sweet, sour, salty, pungent, bitter and astringent — in at least one meal each day, to help balance unnatural cravings. Here are 12 foods that can help you lose weight and gain health: 

Turmeric: Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack. 

Cardamom: This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently. 

Chillies: Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies. 

Curry leaves: Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal. 

Garlic: An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats. 

Mustard oil: This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart. 

Cabbage: Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction. 

Moong dal: The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption. 

Honey: It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning. 

Buttermilk: It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss. 

Millets: Fibre-rich foods such as millets - jowar, bajra, ragi, etc - absorb cholesterol and help increase the secretion of the bile that emulsifies fats.
Cinnamon and cloves: Used extensively in Indian cooking, the spices have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL and triglycerides in people with type 2 diabetes.
 

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