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The dietary insight: A study on postmenopausal women
According to Harvard, an analysis of data from more than 50 thousand postmenopausal women, average age sixty-three, examined the effect of diet on menopausal insomnia in a recent study. The emphasis was on the consumption of carbohydrates while taking into account glycemic load (GL) and GI. The result was that whole fruits and vegetables showed a protective effect against insomnia, but a higher-GI diet and more added sugars were linked to a higher risk.
Decoding the glycemic index and sleep connection
Knowing the glycemic index (GI) is essential to understanding how it affects sleep. Processed grains and added sugars are examples of high-GI foods that are quickly metabolised and cause blood sugar spikes and crashes. It is hypothesised that this rollercoaster effect will cause insomnia by upsetting sleep patterns. In contrast, low-GI foods help to stabilise blood sugar levels, which improves sleep.
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Nutrition’s role in overall health, including sleep
Beyond menopause, nutrition plays a crucial role in overall health, influencing conditions like heart disease, strokes, and even sleep problems. The study emphasises the importance of making informed dietary choices to mitigate the risk of insomnia. It’s not just about knowing healthy foods but also keeping away from the detrimental impact of unhealthy choices.
Practical tips for better sleep
By applying the research results to their everyday lives, postmenopausal women can make dietary choices that help them sleep better. It’s practical to choose low-GI foods, steer clear of heavy meals right before bed, and select plant-based, well-balanced snacks. These modifications, along with healthy sleeping practices, provide a comprehensive strategy to address menopausal insomnia.
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Foods you can include in your diet for a better sleep cycle
- Include a diet rich in fruits, vegetables, whole grains, and lean proteins.
- Include foods like milk, kiwifruit, and fatty fish to regulate sleep/wake hormones.
- Consume foods high in vitamin C and selenium, such as citrus fruits, strawberries, peppers, broccoli, meat, whole grains, dairy products, eggs for improved sleep.
- Choose for foods with low glycemic indexes, including vegetables, nuts, and whole grain breads, to help reduce insomnia.
- Include whole grains, quinoa, dairy, and animal protein in the diet for menopausal women.
- Magnesium-rich foods like almonds and cashew nuts can promote sleep by regulating the body’s natural clock.
- Avoid eating within two hours of bedtime.
