insomnia

People with insomnia tend to have trouble falling asleep or staying asleep throughout the night. Insomnia is often associated with an underlying mental or physical issue. Wondering how to sleep faster? Create a comfortable sleep environment and follow a relaxing bedtime routine to enhance the sleep quality. Both these tricks are a perfect insomnia cure and make a world of difference to your quality of sleep.

insomnia

Insomnia is a common sleep disorder that develops when you have a hard time initiating a night of sleep, and you struggle to fall asleep, wake up in midnights, and wake up too early or unable to fall asleep. These insomnia symptoms can be caused by a variety of physical and psychological factors. The need for an effective treatment is great. The problem of insomnia has reached an alarming state with massive consequences. As per data suggested by the national sleep foundation poll, around half of adults in the USA experience sleepless nights at least twice or thrice a week because of insomnia. This not only contributed to reduced quality of life but also cause a significant reduction in productivity at workplaces. If you are spending more time trying to fall asleep rather than sleeping, it may be worth trying insomnia cures. Do you struggle to get sound sleep or looking for tips on how to sleep faster? This information guide covers some science-based tricks to help you fall asleep more quickly.

People with insomnia enter a vicious cycle because of their previous sleepless night. Such people become anxious and trouble to fall asleep right away. The more you spend a sleepless night in bed, the more their anxiety increases which makes it more difficult for them to fall asleep. To this cycle of anxiety, prefer going to bed when you feel sleepy. If you can fall asleep within 20 to 25 minutes, get out of bed, do a relaxing activity that you enjoy the most. This may include reading or listening to calming music. Once you feel sleepy again, return to your bedroom. Various research studies have revealed this reconditioning therapy as an effective insomnia cure.

Create a sleeping environment, make sure your bedroom is quiet, lights are dim and the temperature that suits you. A noisy place, bright lights, or a room that is too hot or too cold can all interfere with your sleep. Even an uncomfortable mattress can deprive you of sound sleep. You can try earplugs to block the noise that comes from an open window, fan, or a cooler. Keep the room cool and switch to night bulbs or you can have an eye mask to block out lights. Experiment with the mattress firmness and pillows to provide support with your body is looking to sleep comfortably.

Relaxing technique is another strategy that works for many people with insomnia. Relaxing training also referred to as progressive muscle relaxation involves breathing exercises that help to reduce anxiety at bedtime. Practicing these tricks can help you gain control over your breathing patterns, heart rate mood, and muscle tension so that you can relax and fall asleep faster.

Stick to a sleep routine- Going to bed and wake up at the same time daily will program your body to sleep better. Following a sleep pattern will help you get back in a regular sleep rhythm.

Also Read: Eight Insomnia Tips to Help You Fall Asleep

You can also try sleep restriction therapy, another effective insomnia cure that works for people with insomnia. What you all need to do is calculate your average sleep time for one week and then limit tour nightly sleep time to that average. Gradually add more time to your sleep routine each night until you get a more normal night’s sleep. Avoid naps longer than 15 to 20 minutes during the daytime. In some people, napping can make it difficult for them to fall asleep. Individuals undergoing restriction therapy must avoid driving a car, operating a machine, or indulging in an activity that requires alertness until they are getting enough sleep at night.

These behavioural changes are a part of a non-medicinal treatment called cognitive behavioural therapy and are considered effective in most people with insomnia.

People who have chronic insomnia and which cannot be corrected with the alternative treatment called behavioural therapy may need over the counter products and prescription medications. One should discuss with a health care specialist before trying to treat insomnia with herbal tea sleep or other OTC products. Your health care specialist may prescribe Suminat 25 mg treat your migraine in case it is inducing insomnia symptoms. The benefits of prescription treatments are limited, and they have risks associated with their use. Some medications may help you fall asleep but leave tired and groggy in the morning.

A large population pursues natural remedies or behavioural therapy as their insomnia cure because of their long-lasting effects.

Healthy Foods

Eating healthy food is the main key to lead a healthy life. Various options are available to choose the best healthy food items as per the individual’s choices and convenience.

Your food item list should be the perfect combination of nutrition properties in order to achieve the best out of food. The perfect combination of food should have a sufficient amount of vitamins, fiber, minerals, antioxidants, and other healthy nutrition properties.

Healthy Foods

Now the question arises which foods are healthiest? Remember one thing, no single food or superfood can offer all the health benefits that our body needs. Researches have shown that wise and balanced dietary patterns help in reducing the risk of heart disease, high blood pressure, diabetes, certain types of cancers and chronic diseases. There is a long list of foods that are not only healthy but are great in taste too. Make your plate colorful and versatile by filling it with vegetables, quality protein, wholegrain food, and fruits. Homemade healthy food is the smart way to add required proteins and minerals in your food list. Homemade healthy food is generally considered as a surprisingly delicious and hygienic food option.

Super Health Food List:

Keep on reading to know the best 30 Super Health Foods that are important for your overall health.

We are segregating here this list into 6 parts to make it easy for you to find out the required food items from a particular category.

1 – Fruits

Fruits provide vital nutrients that our body needs. Most of the fruits are naturally low in calories, fat, and sodium. None of the fruit contains any sort of cholesterol. Fruits are the sources of many essential nutrients such as potassium, vitamin C, dietary fiber, and folic acid. These sweet, nutritious foods are easy to incorporate into your daily diet as they required very little or no preparation.

The top fruits and berries are considered the world’s most popular health foods.

  1. Apples – Apples are the best source of fiber, antioxidants and vitamin C. Apples are the perfect snack option if you feel hungry between your meals.
  2. Bananas – This fruit is the best source of potassium, vitamin B6 and fiber.
  3. Avocados – Loaded with healthy fats, high in potassium, vitamin C and fiber.
  4. Blueberries – The powerful source of antioxidant properties.
  5. Strawberries – Loaded with fiber, vitamin C, fiber, and manganese. Low in calories and highly nutritious.
  6. Oranges – Full with vitamin C, fiber and antioxidant properties.

Other fruits and berries that are good for health include raspberries, cherries, melon, grapes, olives, peaches, pineapple, plums, and lemon.

2 – Vegetables

A wide variety is available to choose on in Vegetable option. Vegetables are easy to cook and amazing in taste are among the world’s most likable sources of nutrients.

  1. Carrots – Loaded with nutrients (i.e. Vitamin K and fiber) and high in carotene antioxidants
  2. Broccoli – Full of fiber, vitamin C and K
  3. Cucumber – A very refreshing vegetable consisting of lots of water, low in carbs and calories.
  4. Garlic – Amazing option with powerful biological effects that helps in improving immunity.
  5. Tomatoes – Full with the goodness of vitamin C and potassium.
  6. Onion – Enhances the taste of many recipes, having a number of bioactive compounds with superb health benefits

Other healthy food items in vegetables are cabbage, mushrooms, radish, kale, lettuce, mushrooms, and radishes.

3 – Non-Veg Food Items including Fish and Seafood

Meat and Seafood are popular worldwide for its immense benefits.

  1. Meats – Fresh and gently cooked meat is one of the best nutritious foods you can eat.
  2. Chicken Breasts – Low in fat and calories but loaded with protein and many nutrients.
  3. Lean Beef – The best source of protein and iron.
  4. Lamb- Meat of lambs are high in omega 3 fatty acids as they are usually grass-fed.
  5. Eggs – One of the best nutritious options on the planet.
  6. Salmon – High in nutrients, omega 3 fatty acids with vitamin D.
  7. Sardines – Small in size and one of the best option to eat natural oils
  8. Tuna – High in protein, but low in calories and fat.

4 – Nuts and Seeds

Nuts and Seeds are easy to carry, easy to eat and easy to store alternative to boost energy along with several health benefits. These are crunchy food loaded with important nutrients including vitamin E and magnesium.

  1. Almonds – Full of magnesium, fiber, vitamin E and antioxidants. Studies show that regular almonds intake helps you in losing weight and improve metabolic health.
  2. Coconuts – Great source of fiber and powerful fatty acids
  3. Walnuts – Nutritious, loaded with vitamins, minerals, and fiber
  4. Chia Seeds – Chia seeds have fiber and significant amounts of calcium, manganese magnesium, and other nutrients. It is the most nutrient-dense foods on the planet.
  5. Peanuts – Help is losing weight, high in nutrients and antioxidants.

Also Read: 7 Foods That Will Keep Your Bones Healthy

5 – Grains

Grains make the best homemade healthy food.  Many healthy food items come under this option. Loaded with countless health benefits. Most people eat whole grains in their daily diet. Grains are an important source of fiber, nutrients, vitamins, and minerals.

  1. Oats – Healthy option to intake fiber and nutrients in the simplest form.
  2. Brown Rice – Fairly nutritious, with a decent amount of fiber, magnesium and vitamin B1.
  3. Brown or Homemade Wheat Bread – A good option to full tummy with fair health benefits. Homemade Wheat Bread is gluten-free and low in carbs.
  4. Kidney Beans – Properly cooked kidney beans are full of fiber, vitamins, and minerals.
  5. Lentils – Fiber-rich and one of the best sources of plant-based protein.

6 – Dairy Products

Dairy products are too a healthy food source loaded with various important nutrients. Milk, butter, cheese, yogurt are some of the best options to intake nutrients in the form of dairy products.

Many of the other food options are still there on the list those are not listed above. The above mentioned healthy food items are great sources of major nutrients in order to maintain a healthy life.

benefits of bananas

Many people are aware of the amazing health benefits of bananas.  Bananas are loaded with several health benefits and are extremely delicious in taste. They contain many essential nutrients and improve heart health, digestion, and weight loss. It is a very convenient food snack with 3 Es advantages – Easy to carry, Easy to eat and Easy to digest. Many people consider banana for weight loss program and some consider it to weight gain program. Eating bananas good or bad for weight loss or weight gain is vary based on the technique you eat it.

benefits of bananas

How Many Banana You Should Eat?

Balance and variety are the hallmarks of a healthy diet chart.

Although bananas are a healthy, nutrient snack, eating it too much could be detrimental. Bananas also contain various plant compounds that may help to reduce stress levels, any chronic disease, inflammation.

The WHO (World Health Organization) also recommends eating at least 5 servings of vegetables and fruits per day to stay healthy. Adding a banana in your daily diet is a great way to boost your intake of whole fruit and step forward to promote your overall health.

Keep on reading to know the science-based health benefits of bananas. Banana is one of the world’s most incredibly popular fruit, it contains many amazing yet important nutrients and other related facts. Some of them are:

Banana contains a good amount of fibre along with several anti-oxidants. One medium-size approx  18-120 grams) of banana boost the recommended dietary intake of:

  • Calories – 105
  • Vitamin B – 33%
  • Manganese -14%
  • Vitamin C – 11%
  • Copper -10%
  • Potassium – 9%
  • Magnesium – 8%
  • Fiber – 1 grams
  • Net carbs – 24 grams
  • Protein – 3 grams
  • Fat – 4 grams

The color, size, and shape of the bananas vary according to the weather and climate of a particular country. The banana commonly looks Green in color when unripe and become light yellow as it matures. Each banana carries about 105 calories and consists potential carbs. Bananas hold very little protein and almost with no fat.

The unripe (green) bananas consist mostly of starch but as soon as it ripens, the starch turns into glucose (sugar).

What happens to your body if you eat 1 Banana daily?

One medium-size approx 18-120 grams) of banana gives immense health benefits, some of them are:

  1. Normalize arterial pressure – Reduces high blood pressure.
  2. Reduces excess weight – being rich in fiber banana keeps your tummy full for long as it contains starch which reduces the appetite and helps you in weight loss.
  3. Reduces the risk of anaemia – Anaemia causes tiredness, paleness, and breathing issues. It happens when you have a low level of haemoglobin in the blood. Bananas contain a lot of iron elements, which stimulates the production of red blood cells. Bananas also contain vitamin B6, which regulates blood glucose levels and fighting anaemia.
  4. Improves digestion – Bananas are easy to digestive good
  5. Reduces stress level – Banana contains tryptophan (an amino acid) required by our bodies in order to receive happiness hormone, therefore, bananas freshen up your mood.
  6. Loaded with vitamin B6 – One banana contains approx 20% of your daily requirement of vitamin B6. This helps your body produce haemoglobin, tryptophan, natural insulin for creating healthy cells.
  7. Increases energy level – Bananas contained a good amount of potassium which protects your muscles from cramps, whilst the carbs provide you with enough energy to perform heavy workouts.

Also Read: Healthy Foods for Weight Loss

Are Bananas Good or Bad?

Eating anything in access only the causes of bad things than good. Banana is a healthy addition to almost any of the diet, but eating too much of it can lead to health complications or nutrient deficiencies.

Generally, bananas are not considered as high-calorie food, however, if your banana causing you to eat more than your body needs than it could lead to unhealthy weight gain especially when you may consider banana for weight loss. Eating too many bananas may also lead to weight gain, poor blood sugar control, and nutrient deficiencies.

The benefits of bananas are not hidden, but at the same time, your body has a complex digestion system that requires many types of nutrients for proper body function. The best way to ensure that you are feeding your body as much it needs is to eat an assortment of foods from each food group.

There is no specific number that makes bananas good or bad. It really depends on individual unique calorie and nutrient needs. One can eat as many bananas he or she wants, as long as you are not over-consuming calories. As per doctors, 1 to 3 bananas a day considered as a moderate intake for most healthy people.

Don’t forget to include a variety of other nutrients like: dense vegetables, fruits, lean proteins and healthy fats in your daily diet.

Following a low carb diet may help in diabetes prevention; it prevents sugar spikes and dramatically reduces the risk of diabetes-associated complications. To manage diabetes symptoms, people should avoid foods like sweetened drinks, pasta, white bread, flavoured yoghurt, canned fruit juices, and packaged food items. Foods for diabetes prevention include fruits, green leafy vegetables, lean proteins, and foods with less sugar.

The number of diabetes patients is dramatically increasing worldwide. Diabetes is a chronic disease that causes higher than normal blood sugar levels. Uncontrolled diabetes may give rise to serious health complications, including renal insufficiency, blindness, heart disease, and other problems. Your food choices matter a lot when you have diabetes. Eating the wrong foods can spike your blood sugar and increase your risk of health complications. While picking the right foods to eat when you have diabetes can help maintain your blood sugar. If you have diabetes, you are probably told by someone to avoid certain food items for diabetes prevention and control.  What are those foods that cause diabetes? Let’s find out what to put on the menu when planning your diabetes prevention diet. This information guide lists 11 food items that people with diabetes should avoid along with foods that help in diabetes prevention.

  1. Sweetened foods and beverages- Food that is made of processed sugar like candy, desserts, and soda are the worst food choices for someone with diabetes. These are high in carbohydrates and lack nutritional value, and they can also cause a sharp hike in blood sugar. Besides, they have fructose, which has a strong connection with insulin resistance and diabetes.
  2. Saturated fat- Saturated fat contributes to raise cholesterol, which further increased the risk of stroke and heart attack. Eating less saturated fat like butter, cream, tarts, cakes, chocolate, fudge, and toffees can help reduce the risk.
  3. White bread, pasta, and white rice- Eating white bread, pasta, and other refined foods have been shown to cause a significant reduction in blood sugar levels
  4. Salt-The recommended safe level salt in the diet is 6 gm per day. Consuming more than this may contribute to diabetes-associated complications. Cut down your intake of processed food items such as take away meals as these contain a very high amount of salt.
  5. Alcohol- People with diabetes should drink alcohol in moderation. Consuming more than five drinks at one time may be risky for you if especially if you are a diabetes patient. Consider having at least three alcohol-free days in a week.
  6. Dried fruits- Fruits contain vitamins, minerals, and other essential nutrients that support a healthy body. Dried fruit lacks water and leads to a higher concentration of these essential nutrients. But unfortunately, the process of making dry fruits end up having more concentrated sugar content as well. This means the dried fruit contains three times as many carbs as fresh fruits do. Make a smart choice by choosing fruits low in sugar for optimal blood sugar.
  7. Fruit juice- Fruit juices are considered healthy beverages, but for diabetes patients, it may bring high blood sugar level as any other sweetened beverage do. High fructose content can worsen insulin resistance, cause a diabetes patient to gain weight as well as increase the risk of heart disease.
  8. Honey or Maple syrup- Many diabetes patients try to minimize their sugar intake by removing white sugar from their dining table as wells ignoring treats, like cakes, candies and ice creams. However, other forms of sugar may also contribute to high blood sugar levels. These include honey, maple syrup, and brown sugar. They are found to have similar effects on the blood sugar levels as white sugar does.
  9. Flavoured yoghurt-Plain yoghurt can be a good option for those who are suffering from diabetes. However, flavoured variety, including frozen yoghurt contains much more sugar than a dessert. They are low in fat but contains more carbs and sugar, which may contribute to high blood sugar and insulin levels.
  10. Packaged snacks- Aside from sugar, packaged snacks like chips, crackers, cookies, snack cakes, doughnuts contain unhealthy fats that brighten your risk for developing high blood cholesterol and heart disease.
  11. Flavoured coffee- Flavoured coffee drinks are containing a large number of liquid carbs, which can cause a spike in blood sugar levels and unable to satisfy your hunger. 

Also Read: 5 Worst Foods for Type 2 Diabetes

 

Some people with diabetes can manage their symptoms by replacing these food items with foods for diabetes prevention. These may include and be more physically active. Many people may need diabetes medicines, as well. Diabetes patients may need medication along with healthy eating and physical activity to control the condition. Most people start their treatment with oral metformin pills which lower the amount of glucose and help your body to utilize insulin in a better way. These glucose-lowering drugs are available in eh brand name Janumet 50+50, Glucomet 50 mg, Glizid 50 mg. All are effective at reducing blood glucose levels, and you can get them on the prescription of a doctor. 

The Verdict

Knowing which foods to avoid for diabetes prevention can sometimes be severe. Your aim towards diabetes prevention should include staying away from foods that cause diabetes, such as unhealthy fats, sugary foods, processed grains, and other food items containing refined carbs. Avoid foods that lead to a hike in blood sugar to help keep you healthy and reduce the risk of future complications.