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| SLEEPING PROBLEMS |
Trouble sleeping may be caused by a lack of vitamins: 7 examples
Vitamin deficiency cannot but affect the state of health. The lack of certain elements is fraught with many consequences, and one of the most serious is sleep problems.
Neuroscientist Caroline Leaf claims stress prevents the body from absorbing nutrients. And therefore, every person who is in mental stress is obliged to diversify his diet with vitamin-containing products. Now we will talk about what substances in such periods we lack the most.
Vitamin D
This is a fat-soluble substance that is directly involved in several important processes in the body. Vitamin D deficiency leads to insomnia, sleep disturbance, sudden awakenings, and unconscious short-term respiratory arrest.
All this interferes with proper rest and recovery of the body. And in 2012, a study was conducted at all, proving that a massive deficiency of vitamin D led to sleep disturbance in many people. Then it was found out that increased consumption of products with its content leads to its improvement by 16%.
You can get it by including fish oil, cod liver, seafood, egg yolks, butter, rennet cheeses and dairy products in your diet.
Vitamin C
It is good not only in the fight against colds - the consumption of this substance helps to significantly reduce the level of stress hormones (cortisol). Vitamin C is also actively involved in the formation of structural elements of the blood, strengthens the immune system and blood vessels, participates in a large number of metabolic processes, and also favorably affects the nervous system.
It is found in wild rose, sea buckthorn, sweet pepper, blackcurrant, dried whites, mushrooms, parsley, dill, red mountain ash, citruses and dandelion leaves.
Calcium
Still know that before going to bed it is recommended to drink a glass of warm milk? It turns out that the advice is logically justified. Calcium is best absorbed during sleep, thereby increasing the production of melatonin, which is necessary for a sound, restful sleep.
It is found in large quantities in chia, celery, poppy and sesame seeds, cheese, yogurt, canned salmon and sardines, legumes, almonds, whey protein and some leafy vegetables.
In addition, you can always start taking calcium additionally. This substance is important because it is directly involved in the excitability of nerve tissue and muscle contraction. And calcium affects blood coagulation and cholesterol. Not to mention the fact that it plays a key role in the activity of the adrenal glands, pituitary gland and other glands that produce hormones.
Vitamin B12
It is an essential substance for the nervous system, brain health, DNA synthesis, and the formation of blood cells. It is very important to prevent a deficiency of vitamin B12 during the aging stage of the body, as this can lead not only to problems with sleep, but to cognitive impairment, a decrease in mental abilities and a constant, not passing fatigue.
Most of this substance is found in beef fried liver, mussels and clams, tuna, canned sardines, Atlantic mackerel, rabbit meat, wild salmon, Swiss cheese, lamb, feta cheese, shrimp, chicken eggs, whole cow's milk, cottage cheese and yogurt. It should be noted that there are many mineral complexes containing large amounts of vitamin B12. But, of course, their reception must be agreed with the doctor.
Magnesium
Studies have shown that people who receive less than 200 milligrams of this substance per day, either have difficulty falling asleep, or even suffer from insomnia. Magnesium is very important for the body. This element strengthens the immune system, supports the normal functioning of muscles, as well as the function of nerves.
If a person consumes it in small quantities, then he may experience disturbances with the cyclical nature of sleep. And in 1976, Dr. Davis conducted an experiment in which 200 people participated - for 12 months they took magnesium chloride in an amount of 250 mg. At the end of the study, it turned out that 99% of patients stopped having sleep problems and were no longer bothered by sudden awakenings in the middle of the night.
Most magnesium is found in pumpkin seeds, wheat bran, cocoa powder, poppy seeds, dried Brazil nuts, sesame goats, cashews, soybeans, buckwheat, dry ginger and brown rice.
Vitamin B6
Surely many people know that it is recommended to use it for stress and fatigue, as well as to include in your diet to maintain the joints, heart and nervous system in a normal state. In addition, vitamin B6 makes a huge contribution to the process of protein absorption. Megalodon and other animals, which, fortunately, became extinct
The lack of this critical element is fraught with many consequences. These include depression, irritability, stomatitis, anemia, insomnia, conjunctivitis, as well as convulsions and even convulsions. Long-term deficiency of vitamin B6 leads to nervous disorders, apathy, irritability, and a decrease in immunity. Its shortages cannot be allowed.
You should include vegetables (carrots, potatoes, asparagus, celery, turnips), fruits (avocados, citrus fruits, bananas), cereals (rice, buckwheat, bran), as well as legumes, garlic, sunflower seeds, nuts, soy, beef in your diet. , offal and eggs.
Melatonin
This is perhaps the most important substance. After all, it is it that regulates the cycle of sleep and wakefulness. But this, of course, is not the only function of melatonin. It turned out that he is also responsible for the rate of aging of the body. The more melatonin it contains, the faster and more intensively it is restored, rejuvenated, and the less it wears out.
In general, this element has many functions. It lengthens the period of continuous sleep and facilitates the process of falling asleep, favorably affects the endocrine system, normalizes blood pressure, has an antidepressant effect, protects tissues from withering and destructive effects of many factors, and also inhibits the growth of cancer cells.
Most of all melatonin is found in Dutch and cream cheese, rabbit meat, horse mackerel, first category chickens, beans and peas, herring, fat cottage cheese, cod, pork, lamb and chicken eggs.
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