From macaonews.org
Those who eat lots of plants and whole foods experience less insomnia, because of healthier blood sugar levels and certain nutrients found in plants
Insomnia strikes for many reasons, and a study recently published in the European Journal of Clinical Nutrition suggests eating a lot of meat may be one of them. The study was recently cited in the South China Morning Post.
Of the study’s almost 6,000 participants, vegetarians experienced around one-third fewer incidences of insomnia. A separate study, published in the journal Sleep Health and focusing on diets in China, found those who ate the most whole grains, fruit, vegetables, nuts and legumes slept better than people consuming less of those foods.
The US-based dietician Stephanie McBurnett told the Post that diets rich in whole foods and plants provided the high levels of fibre and low levels of saturated fat that could be behind a better night’s sleep.
“The fibre promotes slow carbohydrate release into the system, keeping blood sugar levels stable as we rest,” she said. “Plants are also high in magnesium and folate (nutrients that can help with insomnia); some even contain melatonin (a hormone that regulates sleep-wake cycles), promoting a more refreshing night’s sleep.”
Hong Kong-based sleep quality coach Cavan Chan told the Post that consuming more plants was often associated with better gut health, which could improve sleep quality. Chan also noted that when and how you eat can impact sleep.
He recommended having dinner no later than four hours before bedtime, and chewing food slowly and thoroughly to help break it down. “If you eat too fast you’ll end up overeating, which isn’t good for your digestion and may interfere with your sleep.”
https://macaonews.org/news/around-the-world/vegetarian-diet-plant-based-sleep-insomnia-health/
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