The adult person needs between 7 and 8 hours of sleep per night, on average. However, many of us have trouble falling asleep, and insomnia affects millions of people worldwide.
The health issues associated with insomnia and sleep deprivation are many, from a dysfunctional immune system to premature aging, weight gain and increased risk for heart disease.
Fortunately, you can improve your night’s sleep without resorting to dangerous pills or supplements, as the secret lies in your diet.
Here you will find 7 foods for better sleep at night:
Oatmeal is a great snack before bed, as it is very rich in carbohydrates. As a matter of fact, oatmeal can be considered a win-win situation: they not only stimulate the natural production of serotonin (a neurotransmitter that elevates mood and makes you feel happy), but they are also a slower digesting food that will keep you full throughout the night. One of the reasons of poor night’s sleep is waking up in the middle of the night for a trip to the fridge and back – this will not be the case if you consume a medium-sized bowl of oatmeal before bed!
Few people know that chickpeas are delicious and they contain high amounts of Vitamin B6, an essential vitamin for the production of melatonin. In a nutshell, melatonin is the hormone responsible with sleeping – if it is not produced in the correct amounts, you will not manage to fall asleep. Chickpeas stimulate the production of melatonin, therefore helping you fall asleep faster – and stay asleep until morning.
Bananas have been used as a natural sleep inducer for decades, because just like chickpeas and oatmeal, bananas also boost the levels of serotonin and melatonin. Besides, this delicious fruit is also known to act as a natural muscle relaxant, helping you relax and get ready for bed in a natural, fast and efficient way.
4. Seeds And Nuts
Seeds and nuts have a plethora of health benefits – they not only promote a strong and healthy heart, but they are also very rich in omega-3 fatty acids, which are known to elevate your mood in a natural and side effect-free manner. Besides, they are great sources of antioxidants as well. A small cup of almonds or flaxseed consumed right before bedtime will help you sleep like a baby!
5. Warm Milk And Honey
This is a great drink to consume before bed, as warm milk contains an amino-acid called tryptophan (in addition to the calcium that is highly beneficial as well) while the honey relaxes your muscles and your mind. This is a delicious and nutritious drink that acts as a natural sleeping pill.
Fried or baked, potatoes are delicious – not only are they delicious, but potatoes are a great source of tryptophan (the sleep-inducing hormone) as well, and they also have an overall soothing effect that is beneficial both for your body and for your mind.
7. Relaxing Tea
Speaking of drinks before bed, milk and honey may be a delicious combination but some types of tea have a soft sedating effect that is perfect for stressed people who have trouble falling asleep. Peppermint, herbal tea or chamomile tea are three of the most popular types of tea that are known for their sleep-inducing effect
Avoid These Nigerians Food To Burn Stubborn Belly Fat (Video)
Being overweight or obese can be detrimental to your health. It is not advisable to have excess fat in the abdominal cavity because it can lead to some health issues. Getting your dream body will not be easy and you need to make some sacrifices to your diet. You will also need to turn a blind eye to some fatty foods.
If you’re ready to get rid of the belly fat, then stay put as Information Nigeria brings you some important tips that will help.
1. Avoid sugar and carbonated drinks
Did you know that consuming sugary substances like coke, fanta can lead to weight gain and a number of health problems like high blood pressure?. This is due to the high fructose content found in added sugars. Taking sugar-filled drinks may slow your metabolism and this in turn can make it harder for your body to burn fat. Fructose can only be metabolized by your liver. When you consume too much, you push your liver to its limit and it becomes overloaded, then it turns the fructose into fat and it ends up getting stored in your belly. To avoid putting yourself from risk, you should cut back on foods and drinks that contain huge amounts of sugar.
2. You also have to forgo junk foods like meat pie, cakes, rolls, candies, burgers, ice cream and cookies. You also need to do away with heavy foods like eba, akpu, pounded yam, rice among others. Switch up your eating habits and opt for a more balanced-diet if you want to burn your belly fat. Avoid consuming refined carbs like bread, pizza, potation chips etc. You should also stay away from processed and heavy foods because they contribute to stubborn belly fat. You should choose to eat proteinous foods like fish, eggs, and milk. starch contains fat, sugar and salt. They help a person feel fuller so you don’t end up looking for something to munch on after eating. It basically keeps hunger at bay.
3. Eat the right amount of fruits, vegetables, fibrous foods and whole grains – You can add vegetables, fruits and whole grains to your weight loss diet. They provide essential vitamins, minerals, fiber and other substances that are good for your body. Examples of fibre rich foods include; beans, broccoli, avocados, apples, oatmeal brown rice and whole grain bread.
4. Try to incorporate exercise into your daily or weekly routine – Exercise helps to speed up your metabolism and helps you shed weight. The bitter truth is that wearing just waist trainers and staying put in one position will not make you lose that stubborn belly fat. You should hit the gym.
5 Reduce alcohol intake – Excess intake of alcohol also leads to a host of health problems especially the build-up of fat in the belly area. Have you ever noticed that those who drink alcohol, especially men, often develop ‘pot-bellies’. Alcoholic drinks like beer provide your body with calories and very little nutrients. It can also increase your appetite. Replace the alcoholic drinks with water or alternate with low calorie, non-alcoholic beverages. Too much alcohol can cause liver damage and other serious health problems.
6. Try out apple cider vinegar – Apple cider vinegar is made in a two-step fermentation process. It is obtained from apples that have been crushed, distilled and fermented. Acetic acid is the main active component of apple cider vinegar. It is safe for consumption in small quantities and can be taken as a supplement. Do not also consume it straight from the bottle or in its pure form. Add 1 to 2 tablespoons to water before you drink. You can also add honey or lemon. It is best to drink it before your meals. Research shows it has many health benefits, such as lowering blood sugar levels.
Governor Bello Recovers From COVID-19 — After One Week In Isolation
Niger State Governor, Abubakar Bello, has tested negative for Coronavirus following the repeat of tests for the virus.
The development was disclosed in a statement released by his Chief Press Secretary, Mrs. Mary Noel-Berje, in Minna on Monday.
Gov. Bello had on Nov. 9, disclosed that he tested positive for COVID-19 on his Twitter account and thereafter went into isolation.
Noel-Berje in the statement noted that the Governor has been declared free of the virus and can now resume back to his official duties.
Bello joins the list of governors who have been infected with the coronavirus.
Other governors who have recovered from COVID-19 include Bala Mohammed of Bauchi, Seyi Makinde of Oyo, Okezie Ikpeazu of Abia, Nasir el-Rufai of Kaduna, Kayode Fayemi of Ekiti, and Ifeanyi Okowa of Delta.
Here Is A List Of Nigerian Foods That Cause Miscarriage
Pregnant women should avoid some common Nigerian foods that can cause miscarriage. These foods are beneficial to human beings, but they should not be eaten during – especially in the first three months – pregnancy because of some of their properties that can cause miscarriage.
Although Crabs are not poisonous, they shrink the uterus which could cause bleeding from the genitals and an eventual miscarriage.
This is not for pregnant women in their first trimester. This is because pineapple can cause contractions at such an early stage and this may finally lead to a miscarriage. The popular fruit also contains bromelain which works in softening the cervix. It also causes bleeding.
This is another popular fruit that can cause a miscarriage in the first trimester of pregnancy. The pawpaw seeds have enzymes that cause contractions which ultimately leads to a miscarriage.
- Uncooked eggs
This can also cause a miscarriage. As a pregnant woman, you should avoid eating uncooked eggs or mayonnaise which contains uncooked eggs in your first trimester. If you must eat eggs, make sure they are properly cooked with the egg yolk very solid before eating.
This is another food that can cause a miscarriage. Eating garlic will result in a stimulation of the uterus which may lead to contractions and pre-term labor that causes miscarriage.
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