Top 10 Superfoods to Sleep Better

Most of us fall asleep soon after laying our heads on our pillows. But many people have trouble going to sleep at a reasonable hour every night.

Although the National Sleep Foundation recommends getting seven to nine hours of sleep per night, most people sleep an average of only about six hours. In fact, more than 50 million Americans don’t get enough sleep.

Enjoying a good night’s sleep is very important for your health. It will help you be happier, keep your brain sharp, strengthen your immune system, keep your waistline trim, make your skin glow and lower your risk of high blood pressure and heart disease.

If you are having trouble sleeping, there may be a very simple solution. Certain foods can greatly increase your odds of a successful night’s slumber.

Here are the top 10 superfoods to help you sleep better.

1. Cherries

Cherries contain a good amount of melatonin, the chemical that helps control the body’s internal clock. According to a study published in the Journal of Experimental Botany, eating a handful of cherries, especially tart cherries, a few hours before going to bed will help you sleep better.

If fresh cherries are not available, you can opt for cherry juice or even dried or frozen cherries. According to researchers from the universities of Pennsylvania and Rochester, people with chronic insomnia must drink a cup of cherry juice twice daily until their condition improves.

2. Milk

Drinking a glass of warm milk before bedtime will also help you fall asleep. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin. Tryptophan and serotonin help you drift off easily at night.

Plus, milk is a good source of calcium, which helps regulate melatonin production. Calcium is also effective in stress reduction and stabilizing nerve fibers, including those in the brain. Along with milk, you can eat other dairy products like yogurt and cheese.

3. Jasmine rice

According to research published in the American Journal of Clinical Nutrition, people who ate jasmine rice for dinner fell asleep faster compared to other types of rice.

This is mainly because jasmine rice has a high glycemic index, meaning the body digests it at a slow speed, releasing glucose gradually into the bloodstream. It also boosts the production of tryptophan and serotonin in the blood, thus encouraging sleep. So, eat jasmine rice to significantly cut the time it takes you to fall asleep.

4. Bananas

Bananas have natural muscle relaxants, magnesium and potassium, that help promote sleep. The fruit is also a good source of vitamin B6, which the body needs to make the sleep-inducing hormone melatonin. The high carbohydrate content in bananas will help make you sleepy as well.

1. Mix one ripe banana with one cup of milk.
2. Blend it thoroughly to make a tasty bedtime smoothie.
3. Drink it at least one hour before your regular bedtime.

5. Tuna

Tuna contains sleep-inducing tryptophan. According to an article published in the Annals of the New York Academy of Sciences, tuna is also high in vitamin B6, which your body needs to make melatonin and serotonin.

Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleep. A low level of vitamin B6 is associated with insomnia, so it’s good to include B6-rich foods like tuna in your diet. Vitamin B6 is also important for the immune system.

6. Almonds

Almonds are a good source of magnesium, which promotes both sleep and muscle relaxation. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it is harder to stay asleep.

Plus, almonds supply enough protein to help stabilize your blood sugar level while sleeping. They also help your body switch from your alert adrenaline cycle to your rest-and-digest cycle. Eat just a handful of dry roasted almonds or a tablespoon of almond butter at least one hour before going to bed to fall asleep faster.

7. Fortified Cereal

To promote sleep, eat foods like fortified cereal that contain ‘good’ or complex carbohydrates. Foods rich in complex carbohydrates boost tryptophan in the bloodstream.

Also, fortified cereals are a great source of vitamin B6 that is essential in producing melatonin. For a good night’s sleep, eat a small bowl of fortified cereal that is low in sugar.

8. Hard-Boiled Eggs

If you have trouble staying asleep at night, it may be due to a lack of protein-based foods before bedtime. Eating hard-boiled eggs before bed will help you stay asleep through the night as they contain a high level of protein.

This snack also fights acid reflux, which often flares at night, making sleep difficult. Two slices of brown bread, some cheese, a hard-boiled egg, and a glass of warm milk is the perfect dinner menu for those who are having trouble sleeping soundly at night.

9. Lettuce

Lettuce contains lactucarium, which has sedative properties and works the same way as the opium poppy. Green leafy lettuce also is high in calcium that helps bring on sleep as well as potassium that is a fundamental nutrient for the nervous system.

Plus, lettuce helps treat anxiety, headaches, and muscle or joint pain that can cause restlessness throughout the night. To sleep well, you can drink a cup of lettuce tea before going to bed.

10. Herbal Tea

To sleep better, avoid caffeine and alcoholic beverages in the evening. But you can surely enjoy a cup of herbal tea to aid sound sleep. Decaffeinated green tea and chamomile tea are the best options for this.

Chamomile tea has chemicals that relax nerves and muscles and act like a mild sedative. Green tea contains theanine, which helps promote sleep. Choose green or chamomile tea, whichever you like the best, and drink a cup of it one or two hours before bedtime. You can read more about the benefits of green tea, here.

Eating these foods just a few hours before you hit the pillow will help you fall asleep faster and even improve the quality of your sleep.

Home Remedies for Gas

Excess gas in the stomach can be caused by a number of things, such as excessive drinking, not chewing your food thoroughly, eating spicy and gas-forming food, too much stress, some kind of bacterial infection, or digestive disorders.

Symptoms of stomach gas include flatulence, bad breath, lack of appetite, a coating on the tongue, abdominal bloating, belching and even stomach pain.

Fortunately, this problem can be easily treated with some simple,natural home remedies.

Here are the top 10 home remedies for gas.

1. Cinnamon

Cinnamon will soothe your stomach and also prevent further formation of gas.

• Add one-half teaspoon of cinnamon powder to a cup of warm milk. Stir it well and then drink it. You can also add some honey.
• Alternatively, you can make cinnamon tea by adding some cinnamon powder to a cup of boiling water. Let it steep for a few minutes and then drink it.

2. Apple Cider Vinegar

Apple cider vinegar, used in the treatment of indigestion, can also help with gas. This remedy will soothe the stomach and give you instant relief. If apple cider vinegar is not available, you can try regular vinegar.

1. Add two teaspoons of apple cider vinegar to a glass of warm water.
2. Allow the water to cool to room temperature, and then drink it.

3. Ginger

Ginger is an effective indigestion treatment and is also great for relieving a gas problem.

• Take equal parts of ground ginger, fennel, and cardamom. Mix them thoroughly. Now, take a cup of water. Add one teaspoon of this mixture and a pinch of asafetida (hing) in it. Drink this once or twice a day.
• Alternatively, you can consume a little ginger juice mixed with a pinch of asafetida.
• To prevent gas from forming, chew a fresh piece of ginger regularly after meals. You can also add small amounts of dried or fresh ginger to your food.
• Drinking ginger tea can help control the formation of gas in the stomach. Boil one tablespoon of ground ginger in water for a few minutes. Drink this tea two or three times a day.
• Another option is to add a few drops of ginger essential oil to any kind of base oil and rub it on your stomach.

4. Buttermilk

Buttermilk, especially when combined with carom seeds and black salt works as an excellent Ayurvedic remedy to relieve gas and flatulence.

1. Mix one teaspoon each of carom seeds (ajwain) and black salt in a cup of buttermilk. If you do not have carom seeds, use celery seeds.
2. Drink this solution.

5. Baking Soda and Lemon

One conventional home treatment for gas is the use of lemon and baking soda, which combined makes an effective antacid.

• Put the juice of one fresh lemon in a glass and add some baking soda to it. This will cause fizzing. Add some more baking soda and a cup of water and stir it well so the baking soda dissolves completely. Drink this slowly.
• For instant relief from stomach gas, you can add a small amount of baking soda to a glass of water and drink it on empty stomach.

6. Garlic

The pungent heating quality present in garlic helps stimulate the gastric fire and thus offers relief from stomach gas.

• Try some garlic soup to reduce gas and help with proper digestion. For best results, use fresh garlic.
• You can also boil some ground garlic in water for a few minutes, adding a small amount of black pepper and cumin seeds. Strain it and let it cool to room temperature. Drink this two or three times a day to see results in a few days.

7. Asafetida

Asafetida is also an effective remedy against gas. It has anti-spasmodic and anti-flatulent properties.

• Just add a pinch of asafetida to a glass of warm water, mix it well and drink it two or three times a day.
• You can also make a paste of asafetida by adding a little water. Apply the paste on the stomach and allow it to dry for a few minutes. Soon your gas will dissipate.
• You can also put a small amount of asafetida into a ripe banana and eat it. Do this twice a day.

8. Fennel

Fennel is surely the best ingredient for fast relief from bloating and gas.

• Add a few fennel seeds to a pot of hot water and let it simmer it for five minutes on a low temperature. Strain the solution and then drink it.
• You can also chew fresh fennel leaves if you can bear the taste.
• Alternatively, you can mix fennel, cardamom and mint leaves and boil them in water to make a concoction that can help with stomach gas.

9. Peppermint

Peppermint can be used in different ways to treat a gas problem.

• Make tea by adding some fresh peppermint leaves to a cup of boiling water and letting it steep for a few minutes. Strain it and add some honey. Drink the tea two or three times a day.
• You can also chew some peppermint leaves for quick relief.
• Alternatively, you can put two drops of peppermint oil in one-half cup of cool water and drink it once or twice daily.

10. Cardamom

Top 10 Superfoods to Curb Chronic Pain

Chronic pain is a pervasive problem that affects an estimated 116 million American adults. Defined as nerve or muscle pain, chronic pain can occur in the back, shoulders, pelvis, knees, head and other parts of the body. Inflammation is the main reason for chronic pain. Symptoms include muscle and tissue pain, fatigue and sleep disturbances.

Chronic pain can interfere with doing even routine activities and give rise to secondary health conditions, particularly depression. People usually seek advice from medical specialists, perform some kind of specialized exercises and take medication to reduce symptoms.

What you eat can also play a key role in reducing your symptoms. Several studies have shown that certain foods may help reduce inflammation, block pain signals in your body and increase brain chemicals that make you feel good.

Here are the top 10 superfoods to reduce chronic pain.

1. Ginger

Ginger is the best natural painkiller. It contains anti-inflammatory compounds called gingerols that reduce chronic pain by reducing inflammation. It also has other substances like paradols, shogaols and zingerone that have analgesic qualities similar to aspirin or ibuprofen.

A 2005 study found that ginger can reduce pain and inflammation more effectively than nonsteroidal, anti-inflammatory drugs like aspirin. In fact, ginger is reported to work like ibuprofen, but without the side effects.

• You can chew some raw ginger to reduce inflammation and pain.
• Another option is to drink two to three cups of ginger tea daily.

2. Turmeric

Another ingredient from your kitchen that can help reduce chronic pain is turmeric. It contains curcumin, an anti-inflammatory element that helps fight pain. Turmeric can also protect the body from tissue destruction and joint inflammation and promote improved functioning of nerve cells.

• Just take one tablespoon of turmeric powder with a glass of warm milk daily.
• You can opt for turmeric capsules after consulting your doctor.

3. Onions

According to Arthritis Today, onions are rich in components that can fight inflammation in the joints. Particularly, onions are rich in quercetin, an antioxidant that helps fight enzymes that cause inflammation.

A few extra health benefits of quercetin are that it helps lower bad cholesterol levels, reduce heart disease and prevent the progression of cancer. You can use onions in your salad or as a spice in any of your favorite dishes.

4. Garlic

Garlic has anti-inflammatory as well as antibiotic properties that can alleviate chronic pain. Rich in sulfur compounds, garlic also stimulates the production of T helper cells, which can boost the immune system and help reduce swelling and pain in the body.

• Eat two or three cloves of fresh garlic every morning.
• You can also regularly apply garlic oil as a topical analgesic on the affected area.

5. Salmon

Salmon is rich in pain-relieving omega-3 fatty acids and is a good source of vitamin D. Several studies have pointed out a link between vitamin D deficiency and chronic pain.

Also, studies have suggested that the omega-3 fatty acids found in salmon may protect against developing rheumatoid arthritis and could mitigate the severity of the disease.

When buying salmon, choose organic as commercially raised salmon contains toxins that can be harmful to your body. You can eat salmon in baked, grilled or roasted form.

6. Olive Oil

Olive oil works like an aspirin or ibuprofen when it comes to fighting chronic pain. It is rich in antioxidant polyphenols that help reduce common pain-causing mechanisms in the body. It also contains a compound called oleocanthal that has strong anti-inflammatory properties to help reduce painful joint inflammation.

Regular consumption of olive oil also enhances physical functionality and vitality. You can use this oil in your regular cooking or as a massage oil to apply on the affected area. For best results, use extra virgin olive oil.

7. Strawberries

Juicy and delicious strawberries help lower levels of C-reactive protein (CRP) in the blood, a signal of inflammation in the body. High CRP levels are associated with an increased risk of heart disease, stroke, and rheumatoid arthritis.

Strawberries also are full of vitamin C, an antioxidant with powerful pain-reducing properties. The health benefits of strawberries can be enjoyed either from the fresh or frozen versions. You can add strawberries to your cereal or yogurt, or enjoy them plain as a snack or dessert.

8. Fenugreek Leaves

These green leaves have high iron content as well as vitamin K that help maintain strong bones and healthy joints. A study has shown that older people who have adequate amounts of vitamin K are less likely to develop osteoarthritis compared with those who have vitamin K deficiency.

Due to its antioxidant properties, fenugreek can also reduce chronic inflammation and swelling. Chronic inflammation is often associated with joint pain, heart disease, dementia and sometimes cancer. By reducing inflammation, fenugreek may reduce the risk of various chronic illnesses and cancers.

9. Hot Peppers

Hot peppers contain an active ingredient called capsaicin that stimulates the production of endorphins, the body’s natural opiates, thereby helping reduce chronic pain.

Capsaicin can also block the transmission of pain signals in the body, and inhibit an enzyme that causes the release of prostaglandins and other substances that increase pain. If you suffer from some kind of chronic pain daily, take one-half teaspoon of hot pepper powder every day.

10. Yogurt

You may not believe it, but regular intake of dairy products like yogurt can help reduce chronic pain. Yogurt contains two bone-building nutrients – calcium and vitamin D. Vitamin D can reduce chronic pain, while calcium strengthens the bones and muscles.

Choose yogurt with probiotics or beneficial microorganisms. These microorganisms help control inflammation, and therefore pain. When buying yogurt, choose one with ‘live and active cultures.’

What you eat is crucial for many health problems and by including the right foods in your diet, you can ease chronic pain and enjoy life more.

Aloe Vera Mask for Skin & Hair

Aloe vera gel and lemon juice have immense beauty benefits. Both help reduce dark spots and blemishes on your face, and even help minimize stretch marks. They also help heal acne and acne scars.

When used in your hair, they provide nourishment, prevent excess oiliness, eliminate dandruff, encourage hair growth and prevent hair loss.

All of these benefits add up to beautiful shiny hair and a glowing complexion. Regular application of this homemade recipe is highly beneficial for reducing suntan as well.

If you don’t already have an aloe vera plant, you may want to buy one for a continual source of aloe vera gel. Combined with lemon juice, you will have an effective yet inexpensive beauty remedy.

How to prepare an aloe vera and lemon juice mask

Things you will need:

• 2 aloe vera leaves
• Half a lemon
• 3 bowls
• A sharp knife
• A juice squeezer (optional)
• A blender

Steps

1. Cut two thick aloe vera leaves from an aloe vera plant with a sharp knife.
2. Cut off the serrated edges of both the leaves.
3. Slit the top layer of the leaves lengthwise. You will see the translucent aloe vera gel inside.
4. Carefully peel off the aloe vera gel from the leaves.
5. Put the gel pulp into a bowl.
6. Squeeze out the juice from half a lemon.
7. Pour the thick, succulent aloe vera gel into a blender.
8. Pour the lemon juice into the blender as well.
9. Blend the mixture for about one minute.
10. Pour the mixture from the blender into a bowl.
11. You now have a natural beauty treatment for your hair and skin.
    Hair: After working it into your hair, leave it in for about 20 minutes and then wash it out.
    Face mask: Make sure to apply the mask to your face and your neck to maintain an even skin tone. Leave the mask on for 10 to 15 minutes and then rinse it off.

Tips

• Wash the aloe vera leaves with water before using them.
• Instead of slicing the aloe vera leaf lengthwise, you can cut it into large chunks or cubes to make it easier to take out the gel. Just slit open the top layer of each cube and then peel off the gel.

• If you are not comfortable peeling off the aloe vera gel with a knife, you can scoop out the gel pulp with a spoon.
• If you do not have a lemon squeezer, just squeeze out the juice with your hand. To get more juice, roll the lemon on the countertop before cutting it into halves.

Warning

• Using lemon juice frequently on your hair can lighten your hair’s color. So, occasionally replace the lemon juice with honey. The combination of honey and aloe vera gel will further condition and moisturize your hair.

Homemade Acne Face Masks

Things you will need:

• Turmeric powder
• Honey
• Raw milk
• A teaspoon
• A bowl

Steps

1.  Put one teaspoon of turmeric powder in a bowl.
2. Mix in one teaspoon of honey.
3. Add one to two teaspoons of milk.
4. Mix the ingredients to form a thin paste.
5. Apply the mask to your face and neck using a makeup brush (you don’t want to stain your nails and fingers yellow!).
6. If it leaves a yellowish tinge on your skin, soak a cotton ball in milk and rub it on the stained areas. Use this mask two to three days a week.