Filed under: Nutrition
Sleep requirements vary slightly from person to person, but in general, most healthy adults need at least eight hours of sleep each night to function at their best. Food fuels our way through the day (can give you the necessary energy to pull you through the day), but did you know that food also has an effect on how we sleep? Watch what you eat in the course of a day – particularly in the hours before you go to bed – if you want to optimize your sleep at night. We give you some tips below on the best foods to eat to help you sleep soundly, and those to avoid if you have trouble resting at night.
Foods to avoid before bed:
- Caffeine: Caffeine can cause sleep disturbances even many hours after drinking it. Some people find there’s a cut-off time for their bodies – caffeine before that time won’t affect their sleep, but anything after, say, 2:00 p.m. can cause problems with their sleep. Caffeine is found in coffee, tea, and chocolate, among other foods.
- Alcohol: Some people think of alcohol as a nightcap to help you sleep better. While it may help you get to sleep faster, it also reduces sleep quality by waking you up later, in the middle of the night. A glass of wine before bed should be fine; several stiff drinks are not.
- Big or heavy meals: Fatty food takes time to digest and may keep you from getting to sleep. Spicy and acidic foods at night often cause stomach problems and/or heartburn. Try having an earlier dinner and avoid heavy, rich foods within two hours of when you’ll be going to bed.
- Liquids: Caffeinated drinks act as diuretics, resulting in frequent nighttime trips to the bathroom, and drinking too much water or other liquids close to bedtime also increases your trips to the bathroom in the night.
- Sugar: Anything too sugary, like many desserts or nighttime snacks are, can interfere with your sleep.
Best foods before bed:
- Bananas: Bananas contain large amounts of tryptophan, which triggers the release of melatonin and serotonin in our brains, helping us relax.
- Dairy: Dairy is also a good source of tryptophan, especially combined with some carbohydrates, like oatmeal. A warm glass of milk or a small bowl of oatmeal should help you sleep.
- Turkey: Another good source of tryptophan. Think of the post-Thanksgiving turkey slump many of us experience! Combined with whole-wheat bread in a small sandwich, this is a recipe for a deep, relaxing sleep.
Quality sleep is essential to our health. To start sleeping soundly, try some simple modifications to your diet and see if it helps you.
Wandering down the aisle of a store looking for a dietary supplement can be overwhelming and intimidating. There are so many to choose from, and we often have to make our choices based on advertising claims and rely on the manufacturers for ingredient information. Does the supplement actually have the ingredients claimed on the label? Will it have the reported effect on our health?
The Natural Medicines Comprehensive Database is the “scientific gold standard” for evidence-based information on dietary supplements and natural medicines, including drug interactions, effectiveness, safety and use, and more. HPRC has partnered with Natural Medicines Database to allow healthcare providers, Warfighters, and military families to search this comprehensive database in order to make informed decisions about dietary supplement use. The Natural Medicines Database also has “Natural MedWATCH,” which allows users to report an adverse event associated with the use of dietary supplements or natural medicines so that they can then forward the report on to the appropriate regulatory agency.
By going to the HPRC homepage, users can access any of the three database choices provided: Natural Medicines Comprehensive Database for Health Professionals, Consumers, or Natural MedWATCH. After choosing one of the sites, first-time users should sign up for an account, which is done with an active DoD email address. Once inside this vast database, a user can search for an individual natural medicine ingredient of interest or a brand name product.
The professional version of the database includes:
- Evidence-based monographs available for individual natural ingredients.
- Scientific names of ingredients
- Information on safety, effectiveness, mechanism of action, adverse reactions, interactions, and dosage/administration (which are not necessarily recommended or safe doses) of ingredients
- Patient handouts
- Brand-name product searches by ingredient
- “Natural Product Effectiveness Checker” for medical conditions
- “Natural Product Drug Interaction Checker” for a list of drugs/natural products interactions
- Comprehensive information on brand-name products, including ingredient lists and summary reports on effectiveness, interactions, and adverse effects.
- Up-to-date information for over 60,000 brand name products
The consumer version, for military families and Warfighters, contains the same research-based information on herbal remedies, dietary supplements and other natural products, but in an easier-to-understand version. An important point consumers should be aware of is that it may be necessary to research each individual ingredient in a product before making a decision to use it for health benefits.
So, if you want to find credible, evidence-based information on dietary supplements and/or natural products, search the Natural Medicines Comprehensive Database. Evaluating natural health products can be daunting and there is no other comprehensive, reliable site like it to guide you in making your decision.
There is a growing trend in the U.S. of consumers using a variety of dietary supplements in hopes of getting healthier, warding off disease and easing symptoms of various conditions.
In a September 14, 2010 article, The Wall Street Journal reports that the federal government is stepping up research into the safety and effectiveness of a wide range of products to help consumers make more informed choices about supplements. The article in full-text can be accessed here.
The Simple 7™ is an easy way to figure out how to achieve good health. This online resource, provided by the American Heart Association, lists seven steps that are crucial to our health. We list their steps for you below:
- Don’t smoke.
- Maintain a healthy weight.
- Engage in physical activity.
- Eat a healthy diet.
- Manage your blood pressure.
- Take charge of your cholesterol.
- Keep your blood glucose at healthy levels.
With Life’s Simple 7™, you'll find out where you stand, how you're doing, and also get you your own personal heart score and health plan.
Instead of asking your friends to bring their usual comfort foods to dinner at your house, suggest that everyone bring a healthy option instead. Place caloric restrictions or assign different people to fruit, vegetable, or meat dishes. This will help get everyone involved in healthier eating habits.
In a report from the September 2010 issue of Consumer Reports®, the twelve most dangerous dietary supplements posing health risks have been identified. According to the report, these are dietary supplements which are taken by millions of Americans and have been found to cause serious health problems, including cardiovascular, liver, and kidney problems.
Recent surveys of dietary supplement use indicate that about 20 percent of active duty personnel are using some type of protein powder. The percentage of users is likely higher among special operations personnel, and this is of concern, given the July 2010 Consumer Reports® alert on protein drinks. These powder products are typically mixed with milk, water, or another liquid to make a shake and promoted as a sure way to increase muscle mass. The products often come in different flavors, with strawberry and chocolate the mainstays.
The Consumer Reports® Alert indicated that most of the 15 protein drink products analyzed contained miniscule to concerning amounts of selected contaminants – arsenic, cadmium, lead, and/or mercury – each of which is toxic to various organs in the body. Military personnel commonly use several of the products noted in the report. These include EAS Myoplex Original Rich Dark Chocolate Shakes; Muscle Milk chocolate, vanilla crème, and nutritional shake beverages; MuscleTech Nitro-Tech Hardcore Pro-Series Vanilla Milkshake; selected GNC products, and BSN and Optimum Nutrition whey protein products.
It is important to note that if three servings of these products were taken per day, consumers could be ingesting amounts of these contaminants in excess of the maximum limits proposed by the United States Pharmacopeia, the authoritative standard for health products. Importantly, toxic effects have been reported from using these products and are of concern because the Food and Drug Administration does not require such products to be tested to confirm the absence of contaminants and other potentially dangerous products before they are sold.
Take Home Message: A chicken breast, three 8-oz glasses of milk, and three eggs are inexpensive sources of high quality protein, whereas protein powders are expensive sources of uncertain quality, and potentially contaminated, protein. It is both better and cheaper to eat real foods.
MuscleMaster.com, Inc. (www.MuscleMaster.com) announced that it is conducting a voluntary nationwide recall of all lots and expiration dates of the seventeen listed dietary supplements sold between June 1, 2009 and November 17, 2009 (hereinafter "Recalled Products"). Click here to read more.