Why does turkey make you sleep?

turkey

The reason why turkey makes you sleepy is because of the tryptophan ( an amino acid high in turkey) which gets converted in the brain to serotonin and melatonin.

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In order to make that conversion- you need insulin. So eat plenty of stuffing which will raise your insulin level and help the tryptophan cross the blood brain barrier and make you feel good.

HAPPY THANKSGIVING AND TO ALL A GOOD NIGHT

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Foods that help you to sleep-

1) ALMONDS-Almonds contain magnesium, a muscle-relaxing mineral that plays a key role in regulating sleep. A handful of almonds or a tablespoon of almond butter before bed may help you fall asleep — and stay asleep.

2) BANANAS-These nutritional powerhouses contain tryptophan, an amino acid that has been linked to sleep quality. They also offer abundant amounts of magnesium and potassium,  “Both minerals help to relax muscles and may ease a painful charley horse 

3) CEREAL AND MILK– Milk contains the sleep-promoting tryptophan, which the brain uses to make serotonin and melatonin, hormones that promote relaxation and control sleep and wake cycles. The carbohydrates in cereal make tryptophan more available to the brain, according to the National Sleep Foundation. For the best nutritional bang, choose a small bowl of whole-grain, low-sugar cereal.

4) CRACKERS AND CHEESE– The protein in cheese provides sleep-inducing tryptophan, while the carbs in crackers may help you fall asleep faster. Gram for gram, cheddar cheese contains more tryptophan than turkey.

5) DECAFF GREEN TEA- Green tea contains theanine, an amino acid that helps to reduce stress and promote relaxation. Just make sure that the green tea you enjoy at night is decaffeinated, because the caffeine in regular green tea might keep you awake.

6) Hummus  – Chickpeas (garbanzo beans), the main ingredient in hummus, are not only rich in tryptophan, but also in folate and vitamin B-6. Folate helps to regulate sleep patterns, especially in older people, and vitamin B-6 helps to regulate your body clock. So spread some on a slice of bread before bedtime

7) PEANUT BUTTER

Peanut Butter

America’s favorite nutty spread is rich in tryptophan, which the body uses to build hormones essential for sleep. Spread some peanut butter on a few whole-grain crackers, which provide carbs to help the tryptophan reach the brain more easily.

8) Pineapple

Certain fruits can significantly boost natural levels of melatonin, which tend to decline as we age. Researchers found that levels of a melatonin marker were raised by more than 266 percent after eating pineapples, 180 percent after eating bananas and 47 percent after eating oranges.

Walnuts

In addition to being a natural source of melatonin, walnuts help your body respond better to stress. For extra flavor, toast them briefly on top of the stove in a dry skillet until they’re golden brown.

diabetes, prediabetes, diabesity, obesity, overweight, insulin, health, wellness, doctor

Diabetes type 2 in children70% of the 80 million americans with prediabetes go on to develop type 2 or adult onset diabetes. It is preventable by making changes. The earlier the action the better.

Prediabetes is a fasting blood sugar of 100-125. Get tested. A three month monitoring of your blood sugar ( only possible in a lab) is a hemoglobin A1c test. Prediabetics have 5.6-6.4%, diabetics are >6.4%. Get tested to know your results.

Being more active – more physical activity, taking the stairs, taking a 5 minute or ten minute break for a walk, can help burn calories and help trim off pounds over time with consistency and determination

Losing even 10- 20 pounds can help lower blood sugar, improve, blood pressure, cholesterol, increase energy and sleep as well as decreasing pressure on joints.

Portion control – make small changes, eat a little less than you are used to, a smaller sandwhich. Swap a calorie drink for a zero calorie drink and drink more water

Maintain a healthy weight and be active- being active- 30 minutes a day most days of the week and losing 5% of your present body weight can decrease the risk of type 2 diabetes by 60%. Being active- increases your sensitivity to insulin and may prevent you from needing insulin.

High fiber foods, ( 25-30 grams a day for an adult) including whole grains, beans, legumes, fruits and vegetables, will decrease the faster absorption of sugar into the blood that occurs with processed foods. Fiber helps to lower blood sugar by releasing the sugar into the blood slowly.

For more information about weight loss tips, nutrition, and health information visit http://www.healthydays.info/weightloss-tips.html