Maximising Sleep Quality Through Optimal Nutritional Intake
The body maintains a BIOLOGICAL RYTHM called circadian rhythm which will oscillate in cycles every 24 hours
Sleep problems are associated with decreased like quality anda work efficiency and an increase in medical and psychiatric problems
Sleep problems are a RISK FACTOR for diseases like
- cardiovascular events
- hypertension
- type 2 Diabetes
CARBOHYDRATES
The consumption of high Glycemic index foods can cause a rapid increase in blood glucose level which results in compensatory insulin increase and a series of humoral effects.
Low Gi foods are associated with difficulty maintaining sleep
Higher FIBER content in food as well as nonjuice fruit were associated with a lower prevalence and incidence of insomnia
FATTY ACIDS
Consumption of saturated fat is a major risk factor for cardiovascular disease and diabetes and studies showed that a diet in higher saturated fat intake during the day was associated with more arousals during the night
OMEGA 3‘s
These are considered anti inflammatory and can reduce cardiovascular problems and stroke
People deficient in omega 3 can show DISTURBED nocturnal sleep affecting the melatonin rhythm and circadian clock functions
Another study found a great result with oily fish consumption in people over 40 and better sleep quality
GABA - AMINO ACIDS
Studies have shown that patients with GABA over a 4 week period had decreased sleep latency and increased sleep efficient
Glutamine is a non essential amino acid for the synthesis of GABA and is a sleep inducer
VITAMIN D
Vitamin D deficient is associated with higher risk of sleep disorders including poor sleep quality and short sleep duration and sleepiness
VITAMIN C
Studies have shown that Vitamin C is great for protection of memory loss in the brain and sleep deprivation
If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure.
Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions
migraine
cervicogenic headaches
cervical facet neck pain
tension headaches
cervical radiculopathy (pins and needles in the arm originating from the neck)
shoulder impingement relief
thoracic outlet syndrome
frozen shoulder
rotator cuff
chronic lumbar (Low Back) disc pain
acute Lumbar(low back) disc pain
Lumbar facet pain
sciatica and piriformis syndrome
meniscus (knee pain)
Plantar fasciitis (Foot Pain)
Shin Splints
Tennis Elbow/Golfers elbow
Carpal tunnel Syndrome
Upper Crossed Syndrome( Poor Posture)
Lower Crossed Syndrome ( Poor Posture)
Dizziness-Vertigo
Arthritis
Welcome To Chiropractic
TMJ (Jaw Pain)
Reference
Mediators Inflamm
. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. eCollection 2020.
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