Scientists have discovered a diet that could lead to a “meaningful change” against insomnia within just a day
We’ve all heard it time and again: eating our five-a-day is key to maintaining good health. Packed with fibre, vitamins and minerals, nutrient-rich fruit and vegetables are essential for our wellbeing.
However, scientists now believe that reaching your daily recommended intake of fruits could also improve poor sleep.
According to a new study, switching from eating no fruit to having five cups a day could slash the risk of insomnia within just a day.
“It’s remarkable that such a meaningful change could be observed within less than 24 hours,” said sleep expert Esra Tasali, a co-author of the new study. “Dietary modifications could be a new, natural and cost-effective approach to achieve better sleep.”
The study looked at healthy young adults who reported their daily food consumption and wore a wrist monitor that measured sleep patterns. Scientists measured “sleep fragmentation”, which is how often a person wakes up throughout the night, or shifts from deep to light sleep.
The study found that daytime diet was linked to “meaningful differences” in that night’s sleep – and those who ate more fruits and vegetables had deeper, more uninterrupted sleep.
In fact, the researchers calculated that people who eat their recommended quota of five cups of fruits and veg per day could have a 16 per cent boost in sleep quality compared to those who ate none.
They also found that people who ate healthier carbohydrates, such as whole grains, also had better sleep.
The sleep experts believe the effects seen were due to the impact of fruit and veg on the gut microbiome, which they say can affect the production of sleep-regulating hormones in the gut.
The team hopes to conduct further research into larger and more diverse groups of people to fully understand the effects of fruit consumption on sleep quality.
Based on their findings, they advise that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.
“Small changes can impact sleep. That is empowering – better rest is within your control,” said Marie-Pierre St-Onge, another author of the study.
The study was published in the journal Sleep Health.
Source link
Cardiologist reveals how to control high blood pressure naturally with diet: Here’s what to eat and what to avoid | Health
AIIMS, Harvard gut doctor shares 11 ‘science backed ways’ to eat healthier: Skip fruit juice, avoid brown rice | Health
A Man Lost 50 Pounds With Blue Zones Diet, Walking, Weigh-Ins