Yoga For Weight Loss

Yoga For Weight Loss Yoga for weight loss is trendy these days. Obesity and excess fat has become the most common problem and going artificial way to lose weight are not acceptable for all. Hence yoga is proved to be an excellent way to get rid of this anomaly.
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Yoga For Weight Loss

Yoga For Weight Loss

Yoga For Weight Loss Yoga for weight loss is trendy these days. Obesity and excess fat has become the most common problem and going artificial way to lose weight are not acceptable for all. Hence yoga is proved to be an excellent way to get rid of this anomaly. It goes without saying that excess fat and obesity causes some health problems such as diabetes, blood pressure, and cardiovascular diseases. [ 623 more words ] http://bit.ly/2GX9Ei0
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How To Make Teeth White Naturally From Yellow

How to make teeth white naturally from yellow There are some reasons why you would want to have a brighter and more dazzling smile. Aside from looking good, it also means healthier teeth and gums. Healthier teeth and gums can also mean good oral and overall health. Since your teeth and gums also contribute to your health, it is vital to take necessary steps to care for it.
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How to make teeth white naturally from yellow

There are some reasons why you would want to have a brighter and more dazzling smile. Aside from looking good, it also means healthier teeth and gums. Healthier teeth and gums can also mean good oral and overall health. Since your teeth and gums also contribute to your health, it is vital to take necessary steps to care for it.

One of the options available to get a whiter and brighter smile is cosmetic dentistry. This procedure is on the rise, especially since it is a very effective procedure that can turn anyone’s smile into a beautiful and radiant smile that most people have dreamed about.

Cosmetic dentistry refers to dental procedures and treatments that are intended to enhance the smile and correct discoloured, cracked, chipped, missing, or uneven spacing of the teeth. If you are thinking of getting this procedure, you must know that there are a wide range of choices from veneers to fillings. Your dentist will help you figure out which procedure can best transform your smile. Some of the procedures available are teeth whitening, veneers, dental bonding, and orthodontic treatment. To understand how these cosmetic dentistry procedures work and how it can enhance your smile, it is best to discuss an overview of these treatments.

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What causes your teeth to turn yellow?

There are a few things that can cause your teeth to turn yellow. There are two main causes of tooth discolouration, extrinsic stains and intrinsic stains and other health problems.

Extrinsic stains

This can be found on the surface of the enamel, the outer layer of the teeth.
The enamel is very hard and can easily get stained and are mostly caused by foods which are dark coloured
including beverages like:
Red wine,

Colas,

Dark sauces

Fruits causing discolouration

grapes,

blueberries,

pomegranates.

Above list can be high in chromogen and pigment which produces substances which stick to tooth enamel. Also, acidic foods, beverages, and tanning (a bitter compound in wine and tea) help chromogens to attach firmly to tooth enamel and can make the situation even worse.

Intrinsic stains

This occurs around the tooth if anything alters the properties (light transmitting) of the enamel and dentin.
Medications can be a main contributor to intrinsic stains.

Children taken antibiotics before 8years old like tetracycline and doxycycline may yet yellow tooth.
Adults taking chlorhexidine can notice a tooth discolouration, a prescription mouthwash (antiseptic) for treatment of gingivitis.
Drugs used to treat acne like minocycline can stain the tooth.
Chemotherapy drugs an cause intrinsic stains.
Antihistamines can also cause intrinsic stains.
Albuterol and blood pressure drugs prescription can cause intrinsic stains.
Amalgam restoration, silver fillings used for dental treatment may also cause yellow tooth.

Other causes of

Age

Genetics

Health

Lifestyle – Smoking

How to make teeth white naturally from yellow procedures

Teeth whitening treatment

One of the most common types of cosmetic dentistry procedure is teeth whitening. This procedure can easily brighten your teeth and save it from discolouration.

There are two methods of teeth whitening, and these are through laser and at-home teeth bleaching. However, not everyone’s teeth can be whitened easily thus it is best first to consult with your dentist.

Veneers treatment

Another cosmetic dental procedure is veneers. Veneers are ceramic shells which are cemented to the front side of the tooth. This process will help conceal cracks, chips, and can also whiten your teeth.

Dental bonding treatment

Dental bonding is a procedure you can consider if you want to repair or improve your tooth which is badly stained, broken, or chipped. This is the application of tooth-coloured materials which are then bonded to the tooth.

Orthodontic treatment

The orthodontic treatment is another procedure which is excellent if you have crooked or buck teeth.

These are just some of the cosmetic dentistry procedures that you can take into consideration. If you want to improve your smile and to have good oral and overall health, you must look for a qualified and experienced dentist. The dentist can check your teeth and your oral health. After doing so, they can offer suggestions and discuss possible procedures that can help you achieve what you want.

Another reason to visit your dental practice is the extensive array of cosmetic dental treatments available today.

Whitening can take away years of stains from foods, coffee, wine, and smoking, and a bright, white smile makes you look younger, too. If you have missing teeth, dental implants can replace them with beautiful porcelain teeth that look and work just like healthy, natural teeth. Uneven teeth can be evened out with the use of bonding and veneers. You can even get “invisible” braces that gradually straighten teeth and improve your smile. Why not invest in a healthy, beautiful smile? You know you’re worth it!

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How To Make Teeth White Naturally From Yellow

How to make teeth white naturally from yellow There are some reasons why you would want to have a brighter and more dazzling smile. Aside from looking good, it also means healthier teeth and gums. Healthier teeth and gums can also mean good oral and overall health. Since your teeth and gums also contribute to your health, it is vital to take necessary steps to care for it. [ 982 more words ] http://bit.ly/2J8eglU
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Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS) is the umbrella term used by the medical fraternity to explain problems associated with the stomach, digestion or the colon.
The name IBS means nothing as there are many causes & symptoms of Irritable Bowels Syndrome..
It was previously known as ‘mucous colitis’ & ‘spastic colon’.

Far too many people suffer from frequent Irritable Bowels unnecessarily.

In our opinion, a patient suffers from IBS if they exhibit frequent signs of CONSTIPATION and DIARRHEA.

Some symptoms of IBS are:

Bloating and/or burping after eating
Continuous and/or very frequent flatulence (indicates food fermentation)
Constant wind and/or wind pains
Unaccounted stomach pains
Gurgling and/or noises in the gut
The feeling of ‘movement’ in the bowels
Watery stools
Discoloured stools
Bloody stools
Mucus in the stool
Pains in the upper left side (just under your ribs) and/or
Abnormal pains in general & just before a bowel movement
Constant reflux
Bad breath
Feeling of not evacuating sufficient stool / not fully leaving
Frequent Indigestion
Therefore, if you suffer from bouts of difficult bowel movements or do not have bowel movements daily (as explained in Constipation) and/or suffer from many loose bowel movements daily (as explained in Diarrhea) and/or experience an alternation of diarrhoea with constipation them, you may well suffer from IBS.

* Mucus and/or blood in the stool IS NOT normal and if you do have signs of these, then you need to correct it ASAP.

What is the cause of irritable bowel syndrome?

Food Intolerance
Food Allergy
Digestive Disorders (not producing sufficient digestive enzymes)
Dysbiosis (an imbalance in bowel flora)
Candida infection – see information
Leaky Gut – see information
Use of stomach acid-suppressing drugs
Use of Antacid medication & various drugs
Obstruction or kink in the colon
Stress can aggravate the symptoms
Most of the time, many IBS symptoms are improved by a change in food intake and an increase in certain food SUPPLEMENTS such as Digestive Enzymes, ProBiotics, PreBiotics & Anti-Virals / Anti-Fungal combination products for a period until bowel flora and enzyme function are restored.
Only once the digestive system is functioning correctly will the gut lining have the opportunity to begin the repair process!

BENEFICIAL SUPPLEMENTS

Digestive Enzymes
Probiotics e.g. Acidophilus & Bifidophilus
Antifungals
Caprylic Acid
FOS
Psyllium Husk
Garlic
Cinnamon
Lapacho TeaGrapefruit Seed Extract
Vitamin CL-Glutamine
Biotin
Aloe Vera
Magnesium
Zinc

SUMMARY:

Eliminate The Cause I.E. Alter Food Intake & Eliminate Certain Foods For A Time Period.
Improve The Digestive Process.
Restore Normal Bowel Flora (Favourable Bacteria In The Colon).
Provide The Body With Certain Nutrients To Help It Fight Off The Infection.
Offer The Liver Support In Its Detoxification Function.
Restore The Body’s Immune System So That It Can Repair Damaged Tissue & Enhance It’s Ability To Ward Off Recurring Infection.

 

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Irritable Bowel Syndrome [IBS]

Irritable Bowel Syndrome (IBS) Irritable Bowel Syndrome (IBS) is the umbrella term used by the medical fraternity to explain problems associated with the stomach, digestion or the colon. The name IBS means nothing as there are many causes & symptoms of Irritable Bowels Syndrome.. It was previously known as 'mucous colitis' & 'spastic colon'.
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Irritable Bowel Syndrome [IBS]

Irritable Bowel Syndrome (IBS) Irritable Bowel Syndrome (IBS) is the umbrella term used by the medical fraternity to explain problems associated with the stomach, digestion or the colon. The name IBS means nothing as there are many causes & symptoms of Irritable Bowels Syndrome.. It was previously known as 'mucous colitis' & 'spastic colon'. Far too many people suffer from frequent Irritable Bowels unnecessarily. [ 615 more words ] http://bit.ly/2E6ZPuN
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Benefits Of Stress [What Is Stress]

Benefits Of Stress What is stress? Stress is a chemically induced feeling where symptomatic heart rate is heightened resulting in the heart thumping faster, you sweat profusely, or you have butterflies in your tummy. Stress happens when you face difficulty or crisis, and your body releases chemicals that activate your fight, flight or freeze mechanism in response to the triggering event.
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Benefits Of Stress [What Is Stress]

Benefits Of Stress What is stress? Stress is a chemically induced feeling where symptomatic heart rate is heightened resulting in the heart thumping faster, you sweat profusely, or you have butterflies in your tummy. Stress happens when you face difficulty or crisis, and your body releases chemicals that activate your fight, flight or freeze mechanism in response to the triggering event. [ 1,166 more word ] http://bit.ly/2pNDuhL
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Benefits Of Stress [What Is Stress]

Benefits Of Stress

What is stress?

Stress is a chemically induced feeling where symptomatic heart rate is heightened resulting in the heart thumping faster, you sweat profusely, or you have butterflies in your tummy. Stress happens when you face difficulty or crisis, and your body releases chemicals that activate your fight, flight or freeze mechanism in response to the triggering event.

What causes stress?

Being a chemical based reactive, Stress can emanate from factors within or without your body’s influence.

Family, job demands, school, and relationships can be triggers to External sources of stress. The list goes on to Money, ill-health, losses of property, death in the family or someone close to us. Internal sources of stress are from your dissatisfactions, low self-esteem, personality and poor social skills.

There is good and bad stress.

Sounds unproductive to think that anything good can come out of stress, however many of what you call high-performance athletes, entrepreneurs are all masters of stress who turn their fear, flight responses into motivation to overcome difficulties.

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It is the impetus to work towards the light at the end of the tunnel. Bad stress is prolonged stress which weakens the body’s immune system and gives bacteria and viruses victory over us.

Don’t worry, be happy.

Prolonged bad stress gives rise to illnesses like peptic ulcer, hypertension, psychosis, heart disease, hypochondria, asthma and the list continues.

Coping with stress.

Fight stress.

Don’t mess with cigarettes, alcohol, drugs or food.

There are flight or freeze responses which do you harm.

Be your stress manager and not be managed by your stress.

Adopting a problem-solving approach to your stressful issues.

Put down your thoughts on paper, this makes them less complicated than you actually think when you constantly replay your worries in your head.

Though it is widely done subconsciously, turns out that workplaces are a stomping ground for stressful situations in our day to day lives.

Given the fact that, most folks have to meet deadlines at work every day, students take an exam for which preparation was done in haste or have to face relationship difficulties, you will be surprised that many employers reward those who take their time to learn how to harness stressful deadlines into company wins.

Similarly, a sudden change in our living arrangements, such as moving to an unfamiliar country or from a rural to the highly populated urban setting can trigger stress.

The misconception about stress is that stress needs unpleasant triggering events that are regarded generally as being enjoyable may also involve underlying stressful elements.

According to studies, couples who tied the knot has been ranked as being almost as stressful as losing a job. The nature of the stress is not as important as the amount of it.

Stress in many ways will impact your performance positively or negatively. We have seen this evident in athlete’s life, they may experience increased performance levels.

Stress only becomes an issue when It is too much to handle or when the amount of stress exceeds an individual’s tolerance level that performance starts to go down on the declining trend.

Read Also: Yoga For Youthfulness

People vary enormously in the amount of stress they can cope with and for a particular individual; the tolerance level can vary greatly over their lifetime.

Chronic stress happens over a long period and the individual gradually adapts to the changing state of mind and body, unaware of the increasing burden.

Signs of increasing stress

Signs of increasing stress can be physical or mental in type.

Nervous mannerisms such as biting the nails or repetitive tapping of a pen or foot are signs of an inner state of upset.

Medical problems such as asthma and hypertension can be associated with the long-term stress response. These illnesses may be caused or worsened by chronic stress.

Psychological disorders associated with stress range from mild anxiety or depression to a complete inability to cope on a daily basis.

Allowing stress to accumulate

Allowing stress to accumulate can cause outbursts of anger or violent behaviour.

Stress-related traffic accidents often occur after an explosive argument, tension at work, fatigue, or too much alcohol.

Heavy smokers are more likely to develop stress even though most claim they smoke to relax.

Addiction to alcohol or other drugs can produce stressful reactions.

We all react to environmental factors differently, depending on our personalities and backgrounds. We will find it much easier to manage stress if we are able to use adverse conditions in a positive way–to teach us how to improve our situation by practising detachment.

Distancing ourselves from the situation and not expending unnecessary energy allows us to be less sensitive to events beyond our control.

This also means letting go of our ego and not allowing our emotions such as anger, sadness, or fear overtake our judgment.

Being realistic about the situation

Putting things into perspective and being realistic about the situation is the only way to gain true perspective. If we are immersed in a problem, we lack the objectivity to solve it and this can cause stress. But in the opposite extreme, distancing ourselves too far by being indifferent does not relinquish us of our responsibility.

Totally dependent

Being totally dependent upon someone else, emotionally, can cause intense anguish. When we are passionately in love, the stronger our attachment is to the other person, the worse our pain will be when the relationship ends. Being unable to accept the fact that it is permanently over prolongs our distress.

Avoid boredom

One of the most effective means of countering stress is to avoid boredom. We need to keep our minds active. The more stressed we are, the faster we will age physically. Scientists have found the normal ageing process accelerates from the time we lost interest in life.

To keep our minds healthy, we should have something to look forward to–a new hobby, pastime, or special event. If we can set goals in life to be a more caring, supportive, tolerant, and patient, then we can gain a better perspective on human life while correcting our own faults and insecurities

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What To Eat Before A Morning Workout To Lose Weight

Do you want to know what to eat before a morning workout to lose weight? Here is one thing to acknowledge first. Morning cravings, it is a nightmare for many folks who are trying to workout to lose weight, the challenge is that there are these cravings that seem to take over and throws the workout routine of the road.

What To Eat Before A Morning Workout To Lose Weight

1. A morning run deserves a handful or two of Cheerios (or a bowl of them with a touch of low-fat milk)
2. Whole wheat toast is my favourite, just a slice toasted or plain is good enough. If anything you can go for half a bagel.
3. Take your time to stock plenty of whole fruit.
4. Whole wheat crackers do the trick too.
5. If your run is in the afternoon or evening, take 1/2 cup full of pasta with a pinch of butter.
6. 1/2 cup of rice with a drop of oil.
7. 1/2 cup of oatmeal with sliced banana toppings, dried fruit like raisins, mixed fruits.

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Eat Before Or After Workout?

Eating before the workout is pretty normal, Its like when you have to fuel your car before travel, except when fueling the body before you are about to workout in the morning, you need to consider your body’s needs for the strenuous work you will be putting your body through.

Take Protein smoothie made with milk, protein powder, banana and mixed berries for your morning workout when you want to lose weight, tone your muscle and define your body figure.

Eat a bowl of Whole-grain cereal and milk at least two hours before you go for your morning workout, mixing your cereal with sliced bananas; dried fruits is the best way to get rid of cravings.
A cup of oatmeal with banana toppings, and diced almonds and sultan dried fruits.
Natural almond butter and fruit preserve sandwich on whole-grain bread.

Blood sugar levels are regulated very efficiently in the healthy individuals, but those people with deficiencies in Zinc, Chromium, Calcium & Magnesium tend to develop cravings for predominantly sweet but also salty foods. This is why a large number of menopausal & pre-menstrual women suffer from this problem.

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Most overweight people suffer from cravings and do not realize that they will never be able to control their weight successfully until food intolerances are controlled via improved digestion, AND mineral imbalances are restored.

We say this because if you have cravings, how will you be able to eliminate the foods that you are currently eating and causing you to gain weight, and if you have cravings, how will you be able to control your appetite when you reduce your daily intake of calories?

Females tend to experience cravings far more than males.However, this problem is relatively easy to correct in a short period via a change in food intake & the addition of various food supplements.

SUMMARY:

Improve The Digestive Process & Alter Food Intake
Eat More Frequently
Help To Stabilise Blood Sugar Levels With The Help Of Various Supplements

BENEFICIAL SUPPLEMENTS

Gymnema sylvestre
Chromium
Magnesium
Zinc
Calcium
Vitamin B2, B3 & B6Vitamin B2, B3 & B6
Digestive Enzymes

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What To Eat Before A Morning Workout To Lose Weight

What To Eat Before A Morning Workout To Lose Weight Do you want to know what to eat before a morning workout to lose weight? Here is one thing to acknowledge first. Morning cravings, it is a nightmare for many folks who are trying to workout to lose weight, the challenge is that there are these cravings that seem to take over and throws the workout routine of the road.
from News Watch Reviews http://bit.ly/2G71R41
via newswatch

What To Eat Before A Morning Workout To Lose Weight

What To Eat Before A Morning Workout To Lose Weight Do you want to know what to eat before a morning workout to lose weight? Here is one thing to acknowledge first. Morning cravings, it is a nightmare for many folks who are trying to workout to lose weight, the challenge is that there are these cravings that seem to take over and throws the workout routine of the road. [ 560 more words ] http://bit.ly/2G71R41
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Yoga For Youthfulness

The science fraternity has gone all the way in Yoga For Youthfulness, and there is a good reason why practising these yoga poses will definitely prime up your gracious old age with youthfulness:

1. Tadasana (Mountain Pose).
2. Vrikshasana (Tree Pose).
3. Adho Mukho Svanasana (Downward Facing Dog Pose).
4. Trikonasana (Triangle Pose).
5. Kursiasana (Chair Pose).
6. Naukasana (Boat Pose).
7. Bhujangasana (Cobra Pose).
8. Paschimottanasana.

Yoga Dvd

Scientists are curious to know whether old age can be put off through deliberate and conscious efforts. They have discovered various factors that promote ageing. In order to “grow old youthfully” or gracefully, the elasticity of the body must be maintained. As one age, hardened mineral substances replace the bone cartilages of childhood.

Read Also: 100 Incredible before and After Weightloss Transformation

These mineral substances are lime salts and calcium phosphate. When the percentage of these mineral matter increase, the cartilages gradually begin to ossify and become more and more brittle. In advanced years, on reaching an abnormal proportion, the mineral deposits in the bones cause old age.

Yoga Pants

Old age is also caused due to certain chemical changes in the circulatory system. As the years advance, an accumulation of sedimentary mineral deposits occurs in the circulatory system, leading to non-elasticity of the body in general and arteriosclerosis (hardening of arteries) in particular. This process hastens old age.

Similarly, as a person advances in age, his muscular tissues harden, leading to stiffness and non-elasticity in the muscular system. Moreover, hardening of muscular tissues results in loss of normal tone and pliancy. These factors ultimately disturb the natural harmony between various internal organs and always end in some form of physical deterioration vaguely called old age.

Yoga Ball

In order to maintain youthfulness and postpone old age, the natural elasticity, balance and coordination between various parts of the body and the internal organs have to be maintained in perfect condition. The most desirable aspect of maintaining youthfulness is the preservation of a child-like adaptation of every part of the body, which upholds the relative harmony between and within the internal organs.

All the Yogic Asanas are designed to make every limb of the body supple and elastic. Moreover, most of the static as well as dynamic Asanas provide a massaging effect to all the internal organs and thereby invigorate their functions to the optimum level, which brings about sound health in a person and promotes the maintenance of energy and a spirit of youthfulness in the practitioner.

Yoga Blocks

It is now scientifically proved that the whole world is saturated with electro­magnetic waves, composed of positive and negative forces. We receive electromagnetically charged cosmic radiations from outer space. Our life itself is a manifestation of the electric current in one form or another expressed in terms of the cellular, cerebral and nervous system operating in the human organism. The human body receives certain subtle electrical magnetism that travels from the sky to the earth and from the earth to the sky. Ordinarily, when a person is in an upright position, these waves flow from head to foot, but when the body is inverted, these currents reverse their normal direction in the body.

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The harmonious interplay of positive and negative electric currents in the human body is responsible for its good health. Illness or disease of the human body is the result of these currents going out of balance. If these currents are made to change their directions, they can regain equilibrium and, thereby, the physical and mental health of the person is restored. All the topsy-turvy Asanas perform this function of making the positive and negative currents in the body operate in a harmonious fashion. Therefore, a person consistently practising topsy-turvy Asanas like Sarvanga Asana and Sirsha Asana maintains sound health throughout his life and postpones the ageing process for a considerable length of time.

Moreover, the process of ageing and direction of time is associated with the upright position and the normal flow of these currents. When the position of the body is reversed, as when performing topsy-turvy Asanas, the ageing process and time is also reversed. In this way, the usual direction of human development is reversed and youthfulness is regained and maintained.

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Yoga For Youthfulness

Yoga For Youthfulness The science fraternity has gone all the way in Yoga For Youthfulness, and there is a good reason why practising these yoga poses will definitely prime up your gracious old age with youthfulness: Tadasana (Mountain Pose). Vrikshasana (Tree Pose). Adho Mukho Svanasana (Downward Facing Dog Pose). Trikonasana (Triangle Pose). Kursiasana (Chair Pose).
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Yoga For Youthfulness

Yoga For Youthfulness The science fraternity has gone all the way in Yoga For Youthfulness, and there is a good reason why practising these yoga poses will definitely prime up your gracious old age with youthfulness: Tadasana (Mountain Pose). Vrikshasana (Tree Pose). Adho Mukho Svanasana (Downward Facing Dog Pose). Trikonasana (Triangle Pose). Kursiasana (Chair Pose). Naukasana (Boat Pose). Bhujangasana (Cobra Pose). [ 966 more words ] http://bit.ly/2HZYus8
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List Of The Best Food To Sleep Through The Night

List Of The Best Food To sleep through the night List Of The Best Food To sleep through the night may not be something you would consider to be a factor when it comes to a good night sleep. In fact, many factors can contribute to a good night’s sleep. One important factor could be the foods that we eat and the foods that comprise our diet.
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List Of The Best Food To sleep through the night

List Of The Best Food To sleep through the night may not be something you would consider to be a factor when it comes to a good night sleep. In fact, many factors can contribute to a good night’s sleep.

One important factor could be the foods that we eat and the foods that comprise our diet. Certain foods contain tryptophan which is an amino acid that induces sleep.

Tryptophan is known as an “insomnia buster” that aids in the biochemical production of serotonin and melatonin, both of which are brain chemicals that help calm the nerves and promote sleep.

Tryptophan is commonly found in dairy foods, poultry, legumes, fruits, and grains. Low level of both serotonin and melatonin in your system can lead to fatigue and insomnia.

Here are some foods that have been known to calm the nerves and help you sleep better:

Pumpkin Seeds

The combination of tryptophan and carbohydrates is the key when selecting the right bedtime snack. Pumpkin seeds are a great source of tryptophan. They can be eaten raw or in a roasted form. Along with their sleep benefits, pumpkin seeds provide essential fatty acids, protein, minerals, and vitamins. Also, pumpkin seeds contain a high amount of phytosterols which aids in reducing cholesterol and heart disease.

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Oatmeal or Oats

A nice warm bowl of oatmeal or oats is a great bedtime snack. Try to have it at least an hour before sleep as it triggers the release of insulin. This, in turn, clears the amino acids that compete with tryptophan that run in the bloodstream, which better facilitates the movement of sleep-inducing amino acids, allowing more of them to enter the brain.

Dairy Products

Recent research has highlighted the correlation between low levels of calcium and sleep problems. People who have a low level of calcium intake are more prone to sleep problems. Dairy products are an excellent source of calcium. Yoghurts, milk, and cheese are great for calcium intake and contain tryptophan. Cottage cheese and crackers are a good bedtime snack you can have an hour before sleep.

Poultry and Eggs

Low protein and high carbohydrate foods make for good serotonin-producing snacks. Turkey is known to contain a high level of tryptophan. One or two slices of turkey with wholemeal (whole grain) bread can make for a great snack before you hit the sack. It is important to note that you have to keep protein intake down as too much protein can create unwanted brain activity at night time.

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Pretzels

Pretzels are a good source of low-fat carbohydrates. Coupled with a dairy source such as low-fat yoghurt or milk, they can provide you with a nice sleep-inducing supper.

Cherries

There are not many natural foods which contain melatonin but cherries are an exception. They contain melatonin which is the body’s natural sleep regulator. Cherries in their various forms such as fresh cherries, cherry juice and dried cherries are therefore a good sleep aid. Eating them an hour before bedtime can help induce sleep.

Fruits and Vegetables

Grapes, mangoes, bananas, oranges and grapefruits all contain smaller amounts of melatonin and are thus decent sleep foods. Vegetables such as broccoli, green peas, Brussel sprouts, asparagus, pumpkin, cauliflower and snap peas are also good serotonin-producing foods.

Please note that eating a high carbohydrate can make you put on unwanted weight especially when eating late at night. In keeping with the theme of low protein/high carbohydrates snacks, it would be wise to swap the “high carbohydrates” with high fibre food varieties such as vegetables.

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