Day: April 4, 2020

Healthy Late Night Snacks That Help You Sleep

Whatever you are an adult trying to figure out budgeting and how to fix the leaking faucet or a college student who has 2 tests and 3 submissions due in a couple of hours or a mom who is trying to keep it together without going crazy, we all need one thing to stay sane. What is it you ask? A good night's sleep. Preferably 8 hours, uninterrupted. If you are a mom, maybe try in 18 years.

Life of every age group (except preschoolers) in this day and age is stressful. Every individual is overworked and over-scheduled, trying to meet this deadline and get to that class. After our days planned and packed down to the minute, a lot of folks have a lot of trouble getting decent shut-eye. Some people may have a different kind of sleep related issue. They do not have any problems falling asleep, but more so staying sleep. Who these people are beyond me, I honestly try to catch some snooze on my way to the dentist and my dentist is a 6-minute car ride away!

Nonetheless, nature seems to have a solution for every problem and sometimes never the other way around. But we are trying to keep the good vibes going so let's focus on the first one. So, before you find yourself in a doctor's office getting a prescription for Valium or a little friend known as 'sleeping pills', make sure you give naturally occurring things a try. Other than an over dependence on drugs and pills, it will also save you a few bucks, which can shamelessly be spent on a sugar overdose.

Nature has sleeping pills of its own and they work better than most drugs. You just have to find one that is best suited to your problems. Check out these healthy late-night snacks …

Almonds

If you are from the group that has trouble staying asleep, then you should go for almonds. The issue of not being able to stay asleep may be due to a lack of magnesium and almonds are rich in this stuff! Also, almonds do wonders for your bones.

Dairy

You remember how your mom used to push that warm glass of milk before bedtime when we were kids? Turns out milk is not the only dairy product that can help you get a good night's rest. Cheese can do just the same- without the milk after taste! And not just cheese, break out the yoghurt too.

Lettuce

Do you like to get your greens in? Then that salad for dinner can go a long way than just keeping you in good shape. Lettuce has sleep-inducing characteristics. So, if you skipped lettuce in your salad for dinner, then you can always brew a tea. It's pretty simple and effective; boil a few large lettuce leaves in a cup of water for 15 minutes and add a couple of sprigs of mint. Drink this before bed and you will sleep like a baby. This …

How To Manage Your Brain Health

Your brain really is amazing. It controls the functioning of nearly every other part of your body and its systems. But so often we seem to invest more time in our bodies than we do in our brain and nervous system.

This may be in part because our knowledge of the brain’s functioning is relatively new and still expanding. It takes time for research to be widely accepted and shared in a way that a broad audience can understand and act upon it. As science advances, the facts are becoming clear. We really can benefit from actively tending to our brain’s health.

Until relatively recently, neurobiologists believed that our brain was completely formed in our early years and that it altered little, if at all, when we were fully grown. We now know that the brain is an amazingly pliable organ, changing all the time in response to our activities, our experience and the stimuli in the world around us.

The brain has a wonderful plasticity, continually creating new connections and pathways in the maze of neurons that bundled together create our ability to think, reason, remember and react to new challenges, information and experiences. Most of these changes occur naturally, beneath the level of our conscious mind, at the subconscious and unconscious level.

A substantial body of research has revealed that we can indeed influence and improve the way our brains function on many levels. Several factors contribute to how the brain alters and adapts as we age. We can encourage positive changes by using some of the same strategies we depend on for our physical health, while adding on activities designed for brain health. Here are just a couple of tips to help you treat your brain – and yourself – in the best possible way.

Eat Right: A healthy diet is as essential for our brain as it is for our body. Many of the nutrients needed for physical health also support brain health. Omega-3 fatty acids, for example, are known for their heart health benefits. Recent research shows that they additionally play an important role in the brain’s structure, and also in balanced cognitive functioning. Similarly, vitamin D supports bone strength, but also appears to be linked to mental health. Medical experts now believe that many people diagnosed with depression have a deficiency of vitamin D. Brain and body really are inseparable. What you put into one you put into the other. Research shows that eating a wide variety of different foods, and focusing on a largely plant-based, whole foods menu, is one of the very best ways to ensure both brain and body health.

Exercise Regularly: Aerobic activity sends more oxygen-rich blood to the brain, which aids its ability to process information and improves memory functioning. Research has also demonstrated that exercise of almost any kind affects brain chemistry, improving mood and alleviating negative mental states such as anxiety. If you’re already exercising, then keep it up. If it’s not, work it in. It needn’t …