Baking Soda and 4 Other Wonder Tonics That Fight Inflammation and Pain

If you live with an autoimmune disease, you’re well aware that food can relieve pain or make it worse.

That’s because of the role food plays in fighting or aiding inflammation.

“Inflammation that’s continued beyond the healthy, acute healing phase has been implicated in almost every chronic health condition and a number of autoimmune conditions, such as rheumatoid arthritis and multiple sclerosis,” says Michelle Simon, a licensed naturopathic doctor and president of the Institute for Natural Medicine.

But the foods you put in your body can help.

“Naturopathic medicine remedies, such as tonics and broths with natural, anti-inflammatory ingredients and immune-modulating agents, can help support the body’s natural healing process,” Simon adds.

Here are five research-backed drinks that can help fight inflammation in your body.

1. Baking soda + water

A recent study in the Journal of Immunology found drinking a tonic of baking soda and watermay help reduce inflammation.

But be careful with this one: Some studies suggest there may be harmful side effects to ingesting baking soda regularly over time, like liver damage and bone loss. Even this new study capped intake at two weeks.

Use this tonic for short-term inflammation relief. But no longer than a month, Simon cautions.

Baking soda benefits

• easily accessible
• tells the body to calm its autoimmune response
• should only be consumed short term

Try it: Combine 1/4 tsp. baking soda with 8 to 12 oz. of water.

Drink a baking soda and water tonic after a meal twice a week, but for no more than four weeks.

2. Parsley + ginger green juice

Studies have found that parsley’s active ingredient, carnosol, targets inflammation caused by rheumatoid arthritis, Simon explains.

Ginger is a well-known anti-inflammatory. It prevents the production of inflammatory molecules like prostaglandin and leukotriene, as well pro-inflammatory cytokines. These are a type of protein found in cells, Simon says.

Ginger benefits

• contains gingerol, a powerful anti-inflammatory
• may help reduce muscle soreness and pain
• aids digestion

Try it: Make your own juice at home. Add to a juicer:

• 1 large handful of parsley
• 2 cups of spinach
• 1 green apple
• 1 lemon
• 1 small cucumber
• 2 to 3 celery stalks
• 1 to 2 inches of ginger

Drink parsley and ginger green juice once daily for 8 to 12 weeks.

3. Lemon + turmeric tonic

“Numerous studies have shown that curcumin, the active ingredient found in turmeric, can help reduce the body’s inflammatory response and provide relief for joint pain and inflammation caused by rheumatoid arthritis and multiple sclerosis,” Simon says.

In fact, a study analysis published earlier this year in Neurological Sciences found curcumin was a powerful anti-inflammatory and antioxidant substance. It could help control proteins, enzymes, and cytokines in central nervous system-related disorders, including multiple sclerosis.

A bonus of this tonic (which was modified from Minimalist Baker): The ginger and lemon will help aid in digestion, Simon adds.

Curcumin benefits

• help with chronic inflammation
• provide antioxidant protection by neutralizing free radicals
• fight brain degeneration

Try it: In a small saucepan, combine:

• 1 tbsp. fresh grated turmeric
• 1 tbsp. fresh grated ginger
• the juice of 1 lemon
• the rind of that lemon
• 3 cups filtered water

Optional:

• 1 to 2 tsp. maple syrup or raw honey
• a pinch of cayenne pepper

Bring to a simmer over medium to medium-high heat, then turn off heat. Be careful not to let it fully boil.

Set a small strainer over serving glasses and divide liquid between two mugs.

Store strained leftovers in the fridge up to two to three days. When ready to eat, reheat on the stovetop until just warm.

Drink 1 to 1 2/3 cups of lemon and turmeric tonic every day for up to four weeks.

4. Bone broth

“Bone broth from chickens specifically, not beef or pork or fish, supports joint health through the chondroitin sulfate and glucosamine found in the cartilage, and it’s a good source of anti-inflammatory amino acids like proline, glycine, and arginine,” Simon says.

Bone broth benefits

• fights inflammation
• contains collagen, which helps support joint health
• may promote better sleep, mental function, and memory

Try it: In a 10-quart slow cooker, combine:

• 2 lbs. of chicken bones (preferably from free-range chickens)
• 2 chicken feet
• 1 onion
• 2 carrots
• 2 celery stalks
• 2 tbsp. apple cider vinegar
• 1 gallon of water

Optional:

• 1 bunch of parsley
• 1 tbsp. or more of sea salt
• 1 tsp. peppercorns
• additional herbs of your liking

Simmer for 24 to 48 hours, skimming fat occasionally. Remove from heat and allow to cool slightly.

Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, then cover and chill.

Drink 1 to 2 cups of bone broth per day. You can also eat it as a soup. Use batch within a week, or freeze up to three months.

5. Functional food smoothie

Whole foods are always best, but there are a handful of functional food powders that help deliver a ton of antioxidants and anti-inflammatories into one drink, says Gabrielle Francis, a licensed naturopathic doctor and herbalist based in New York City.

Powders loaded with bioflavonoids and antioxidants from sources like ginger, rosemary, and turmeric can help boost your immune system and reduce inflammation in your body.

Other functional food powders can help heal leaky gut issues, allowing you to absorb more nutrients while keeping out the allergens and toxins that cause inflammation, Francis adds.

Her smoothie also includes arctic cod liver oil. It’s loaded with omega-3 fatty acids, which can suppress the proteins that promote chronic inflammation.

Her smoothie also includes vitamins A and D. Studies show that vitamin A and D deficiencies can contribute to chronic inflammation.

There are a handful of more pricey ingredients in this smoothie than the budget-friendly ones above. But if you’ve tried other alternative remedies and they didn’t work to reduce your inflammation, then this could be a great option.

Cod liver oil benefits

• contains vitamins A and D, both powerful antioxidants
• is a source of anti-inflammatory omega-3 fatty acids
• may help reduce joint pain in people with rheumatoid arthritis

Try it: In a blender, combine:

• 2 scoops of Metagenics Ultra-InflammX
• 1 tbsp. Designs for Health GI Revive
• 1/2 tsp. Designs for Health Probiotic Synergy
• 1 tbsp. arctic cod liver oil
• 1 scoop Designs for Health Paleo Greens
• 1 tbsp. Designs for Health Paleo Reds
• 12 to 16 oz. purified water

Optional:

• 1/4 cup frozen, organic berries
• 1/2 cup rice, hemp, or coconut milk

Being Allergic to Red Meat May Hurt Your Heart

We’ve all heard it a million times: too much red meat is bad for your heart.

Now researchers are starting to pay closer attention to a specific allergy to red meat caused by a tick bite that could play a prominent role in developing heart disease.

What makes you allergic to red meat?

In a new study published this week in the journal Arteriosclerosis, Thrombosis, and Vascular Biology — a peer-reviewed journal of the American Heart Association — scientists claim to have for the first time identified this link.

Galactose-alpha-1,3-galactose, generally referred to as simply alpha-gal, is an oligosaccharide (a form of carbohydrate) found in the cells of non-primate mammals including cows, sheep, and pigs — aka, the animals humans tend to eat.

Alpha-gal was previously identified by doctors as the cause of allergic reactions, including potentially fatal anaphylactic shock in humans. Now they are pointing their finger at it for its role heart disease.

“This study brings to light that inflammation can cause injury to the inner lining of the heart vessels and lead to heart attacks,” said Dr. Satjit Bhusri, cardiologist at Lenox Hill Hospital, New York City. “Those that are allergic to alpha-Gel have an increased propensity for heart disease, likely due to inflammation, however this is likely not the only underlying factor in those who have heart disease and this allergy.”

Bhusri was not directly involved with the study itself.

In the study, researchers conducted intravascular ultrasounds of 118 subjects to observe atheroma, the buildup of plaque, inside the arteries of the heart. They also tested for the presence of alpha-gal allergy.

Alpha-gal allergy was detected in roughly one-quarter (26.3 percent) of the participants, and researchers discovered a “significant association of atheroma burden and volume” in those patients with the alpha-gal allergy. In some cases, individuals with the allergy had 30 percent more plaque accumulation than those who did not.

“Previous studies have shown that non-specific markers of allergic disease were associated with atherosclerosis, but this never included a specific allergen. Identification of a specific allergen is intriguing because it suggests that dietary avoidance of the specific allergen may be beneficial,” said first author Dr. Jeff Wilson, a researcher at the University of Virginia School of Medicine.

How a tick bite revealed the red meat allergy

Alpha-gal allergy is a relatively new discovery and is not always easy to identify.

In 2002 it was first discovered by Dr. Thomas Platts-Mills, also at the University of Virginia, that the allergy was likely from an unexpected source: a breed of tick common to certain areas of the United States known as the lone star tick (Ambylomma americanum). It is primarily found in the Southeastern United States, as well as parts of New York, New Jersey, and New England.

Platts-Mills was investigating why some individuals were having allergic reactions to the cancer drug cetuximab, which contains alpha-gal. He found that those with a history of lone star tick bites were prone to allergic reactions while using the drug.

It’s still not understood how lone star tick bites trigger alpha-gal sensitivity, but they’re recognized as the primary culprit.

When a tick bite causes alpha-gal sensitivity in a human, it modifies their immunological response to eating meat. For these individuals, when meat is ingested, the body has an allergic reaction. Among other mechanisms, the body produces immunoglobulin E (IgE) as a response to the perceived threat of alpha-gal entering the body.

This reaction has previously been observed as the cause of allergy symptoms, such as hives, nausea, stuffy or runny nose, sneezing, asthma, and headaches.

In prior research, it has also been identified as the cause anaphylaxis in otherwise apparently healthy individuals.

However, unlike most allergies in which symptoms present almost immediately, alpha-gal allergy may not show signs for up to six hours after eating meat. This makes it harder to identify and treat.

“The best way find out if you are sensitized to alpha-gal is to get the blood test. We currently only recommend it for people who notice allergic symptoms after eating red meat. In the future it is possible the blood test could be used to screen for individuals, particularly those with histories of tick bites and who live where lone star ticks are common, who could be at heightened cardiovascular risk because of the sensitivity,” said Wilson.

Researchers believe that identifying the association between tick bites, alpha-gal sensitivity, and heart disease could have important implications for future care. Among those affected by the allergy, specialized care and guidelines may need to be developed.

However, third-party experts contacted by Healthline agreed that the results, while interesting, certainly require more research, with a larger pool of patients.

“The study does raise interesting questions, as any good study does. It provides some answers, but I don’t think we can definitively say whether there’s a causation here or not. At this point it’s strictly an association study,” said Dr. Brian Silver, vice chair of neurology at Massachusetts Medical School, speaking on behalf of the American Heart Association.

Scientists May Have Discovered a New Type of Depression

Depression affects over 300 million people worldwide, yet it continues to be poorly understood. Even with all of our advances in medical technology, depression treatment is still a guessing game of balancing lifestyle shifts with therapy and various pharmaceuticals—and there is no guarantee of success.

While some people find much-needed relief in using antidepressants, the sad truth is that antidepressants don’t even work for 30 percent of those suffering with depression. But hopefully, that won’t be the case for much longer.

Scientists believe they have discovered an entirely new form of depression, one that requires radically different treatment. 

Currently, our understanding of depression is based on the monamines hypothesis, which addresses an imbalance in serotonin and norepinephrine levels in the brain. More than 90 percent of antidepressants currently treat depression by working to balance serotonin and norepinephrine levels, but this new form of depression may have absolutely nothing to do with serotonin levels. In fact, it may relate to a protein imbalance, which would require an entirely different treatment.

According to recent research, conducted by Hiroshima University, the protein known as RGS8 may have a powerful affect on mood disorders. Since RGS8 activates the hormone receptor MCHR1, which regulates things from mood to sleep to appetite, low levels of RGS8 may lead to an imbalance in these areas, which can manifest as depression.

In this type of depression, serotonin and norepinephrine levels are not involved whatsoever.

In the study, half of a group of mice were genetically engineered to have more RGS8, while the other half were used as a control group. The mice were then put through a swim test. Mice who remained immobile for a longer period of time were said to be presenting depressive symptoms.

The mice with more RGS8 were more mobile, and therefore viewed as less depressed. The confirmation of this concept could lead to the development of medication to address this protein imbalance, providing life-changing relief for millions who are unable to effectively manage their depression symptoms using current pharmaceutical methods.

Of course, animal studies don’t always translate into human results. This research is by no means conclusive, but it does bear promise that we will better understand how to treat all forms of depression in the future.

 Depression is a serious disease that no one should have to live with. If we can develop a way to treat the millions of people who are not responsive to traditional antidepressant treatment, it will be a huge win.

Should You Take Iodine Supplements During Pregnancy?

Although severe iodine deficiency was eliminated in the United States nearly a century ago after the introduction of iodized salt, iodine intake has declined in recent decades. “Public health efforts to limit salt intake to decrease cardiovascular risk, in conjunction with increasing use of kosher salt and sea salt (neither of which contain iodine),” may in part be to blame.

Not adding salt to foods is a good thing, as sodium is considered the second leading dietary killer in the world, second only to not eating enough fruit, but if you do add table salt, make sure it’s iodized. “It is a myth (often also false advertising) that ‘natural’ sea salt contains significant amounts of iodine.”

Fruits and vegetables provide iodine, but the amounts can vary depending on where it’s grown and how much iodine is in the soil. Because iodine is particularly important for fetal brain development, there’s a recommendation that “all US women who are pregnant, lactating, or even planning a pregnancy should ingest dietary supplements containing 150 mcg of potassium iodide per day,” which I discuss in my video below. 

Is there evidence they’re not getting enough? We’d like to see urine levels over 150 mcg/L in pregnant women, but in the United States, pregnant women only average about 125 mcg/L. For example, a recent survey in New York City showed only about half of pregnant women were making the cut.

Don’t most pregnant women take prenatal vitamins, though? Only about half of prenatal multivitamins contain any iodine at all, and so only about one in five pregnant women in the United States are following the recommendations of the American Thyroid Association to take a daily iodine supplement, specifically in the form of potassium iodide rather than seaweed, as the levels in seaweed are subject to natural variability. Though the iodine content was as much as 90 percent off in some of the potassium iodide prenatal supplements, the kelp supplements varied even wider, off by as much as 170 percent.

Now, the American Thyroid Association admits it doesn’t have evidence that the current borderline insufficiency levels are leading to undesirable outcomes and so its rationale that all pregnant women take iodine supplements is a bit tenuous. Until such data are available, though, it figures better safe than sorry.

A randomized, placebo-controlled, interventional trial would answer the question once and for all, but the existing evidence for iodine supplementation during pregnancy is so convincing that it would be considered unethical to randomize pregnant women to a placebo.

20 Amazing Uses of Dandelions

You have probably pulled dandelion in your garden, thinking it’s a weed. It turns out that this yellow plant is loaded with antioxidants and vitamins that can improve your health.

On top of being an ideal food for the pollinators in your garden, dandelion is incredibly healthy for humans. Dandelion is a good source of magnesium, B vitamins, vitamin A, C, and K, calcium, zinc, choline, potassium, and iron.

20 DANDELION USES

Dandelion leaves and roots have long been used for medicinal purposes. Unfortunately, there aren’t any human studies to back the many benefits of dandelion. However, animal studies show that adding dandelion to teas, salads, soups, and other dishes can treat diseases and improve health.

1. Preventing Urinary Tract Infections (UTIs)

Dandelion seems to help prevent UTIs in women when combined uva ursi leaf extracts. The two herbs kill bacteria and increase urine flow according to WebMD.

Avoid taking this combination long-term since it may have negative side effects.

2. Improving Digestion

For many years, dandelion has been used to treat stomach upsets and indigestion. This animal study showed that dandelion extract could speed up the emptying of the stomach, allowing food to pass smoothly through the intestines. 

3. Treating Inflammation of Tonsils

One study found that adding dandelion to soup helped people who had their tonsils removed recover faster.

4. Regulating Blood Sugar Levels

You may want to drink dandelion juice if you are diabetic or pre-diabetic. Researchshows that this herb stimulates insulin production, which helps regulate blood sugar levels in the body.

5. Detoxifying the Liver

Many cultures use dandelion to improve liver function and remove toxins from the body. The strong antioxidant and anti-inflammatory properties of dandelion help protect the liver, research shows.

6. As a Diuretic

Diuretics help increase the amount of water and salt removed from the body through urine. They are beneficial to people with high blood pressure and kidney problems.

7. Fighting Cancer

Lab studies show that dandelion root extract can kill stomach cancer and leukemia cells. Other studies show that it may help fight colon, breast, and liver cancer. Of course, you should talk to your doctor about incorporating dandelion root extract into your cancer treatment plan.

8. Relieving Pain

Infusing dandelion flower in oil and then applying it on an achy joint can help ease the pain. Natural remedies enthusiasts recommend mixing fresh flowers with a base oil like olive oil in a mason jar and then leave the mixture for two weeks to infuse before straining the oil. Keep the oil in a cool place.

9. Regulating Cholesterol Levels

Dandelion may help reduce bad cholesterol and as a result lower the risk of heart disease. This study on rabbits found that dandelion improved cholesterol levels even when the rabbits were fed a high-cholesterol diet.

10. Protecting the Skin

Dandelion contains nutrients that are essential for keeping the skin healthy. Many people add it to teas or take capsules to improve skin health.

11. Boosting Sore Muscle Recovery

Dandelion may help you recover faster from your workouts. In one animal study, researchers found that feeding mice dandelion for 10 days reduced muscle damage after exercise.

12. Natural Energy Booster

In Korea, dandelion has long been used to boost energy levels, and Koreans might have been right all along. This study found that dandelion can reduce fatigue and boost energy levels.

13. Supporting Kidney Health

This animal study shows that it may protect your kidneys. Of course, animal studies don’t always translate to human results, so take this one with a grain of salt.

14. Treating Anemia

One study found that dandelion increases red blood cells, meaning you may be able to use it to treat anemia.

15. Gallbladder Health

Some sources say it may help treat gallbladder blockages.

16. Healthy Immune System

You can use it to boost your immune system, according to research.

17. Supporting Healthy Bones

Helpful for preventing bone-related diseases, study says.

18. Treating Constipation

Dandelion tea contains dietary fiber, which may help ease constipation. Fiber improves bowel movement, thus reducing chances of constipation.

19. Appetite Stimulant

Some sources say that dandelion is a mild appetite stimulant. However, there are no studies to back these claims. If you have lost appetite, it can’t hurt to drink a cup of dandelion every day, to see if your appetite improves.

20. All Natural Mood Booster

One animal study found that dandelion extract from the leaves and roots acts as an antidepressant.

How Much Turmeric Should You Take Per Day?

You may know turmeric primarily as a spice, but it’s also used in Ayurvedic medicine, a holistic approach to health that originated in India over 3,000 years ago (1).

Turmeric supplements are now widely available for medicinal use, but knowing how much to take can be confusing. Here’s a look at the uses and benefits of turmeric, effective doses and safety concerns.

USES AND BENEFITS

Curcumin, a potent plant chemical in turmeric, is believed to have powerful anti-inflammatory effects (2, 3). Many studies indicate that chronic, low-grade inflammation may be a key factor in developing conditions like heart disease, diabetes, Alzheimer’s disease and cancer (4, 5, 6, 7).

In test-tube and animal studies, curcumin has been shown to block certain biological pathways leading to inflammation (8).

The effects of turmeric and curcumin have also been investigated by randomized controlled trials (RCTs), the gold standard of research. While some were inconclusive, many produced significant results.

For instance, several studies found that turmeric may reduce knee pain and improve function in people with osteoarthritis — one even suggests it may work as well as ibuprofen for reducing pain (9, 10, 11).

In another RCT, 120 overweight individuals took turmeric supplements for three months. On average, total cholesterol was reduced by 32 percent, “bad” LDL cholesterol by 42 percent and triglycerides by 39 percent (12). 

Turmeric may also improve quality of life for people with chronic kidney disease who are experiencing itchy skin. In one RCT, those taking turmeric had decreased markers of inflammation and reported less itching (13).

Though less conclusive, other RCTs indicate turmeric may play a beneficial role in heart disease, diabetes prevention, surgery recovery and irritable bowel syndrome (14, 15, 16, 17).

TURMERIC DOSAGE

Studies typically use doses of 500–2,000 mg of turmeric per day, often in the form of an extract with a curcumin concentration that is much higher than the amounts naturally occurring in foods.

For instance, the average Indian diet provides around 2,000–2,500 mg of turmeric (60–100 mg of curcumin) per day. The same amount in extract form may pack up to 1,900–2,375 mg of curcumin (18).

In other words, turmeric spices contain around 3 percent curcumin, compared to 95 percent curcumin in extracts (19). Nonetheless, turmeric may still have benefits when used as a spice. One observational study in older adults positively associated curry consumption with cognitive health (20).

While there is no official consensus on effective turmeric or curcumin doses, the following have been used in research with promising results (9, 12, 13):

• For osteoarthritis: 500 mg of turmeric extract twice daily for 2–3 months.
• For high cholesterol: 700 mg of turmeric extract twice daily for 3 months.
• For itchy skin: 500 mg of turmeric three times daily for 2 months.

High doses of turmeric and curcumin are not recommended long-term since research confirming their safety is lacking. However, the World Health Organization (WHO) has determined 1.4 mg per pound (0–3 mg/kg) of body weight an acceptable daily intake (18).

Keep in mind, all herbal supplements should be used with caution. Always notify your health care provider of any supplements you’re taking, including turmeric and curcumin.

WHO SHOULD AVOID TURMERIC?

Although turmeric is believed to be safe for most individuals, certain people may have to avoid it. These conditions warrant extreme caution:

• Pregnancy and breastfeeding: There is not enough research to determine if turmeric supplements are safe for pregnant or breastfeeding women.
• Gallbladder disease: Turmeric may cause the gallbladder to contract, worsening symptoms (21).
• Kidney stones: It’s high in oxalate, which can bind with calcium and cause kidney stones formation (22).
• Bleeding disorders: It may slow the ability of your blood to clot, which can worsen bleeding problems (23).
• Diabetes: It may cause blood sugar levels to drop too low (24).
• Iron-deficiency: It may interfere with iron absorption (25).

In addition, turmeric supplements can interact with certain medications such as blood thinners and diabetes medications (24, 26). However, turmeric seems to be safe under these circumstances in the amounts typically eaten in food.

TURMERIC SIDE EFFECTS

For short periods of time, doses of up to 8 grams per day have been used in research without any toxic effects. Still, side effects have been reported. The more common adverse effects include allergic reactions, stomach pain, diarrhea, constipation, nausea and vomiting (27, 28).

In one severe instance, an individual taking high doses of 1,500–2,250 mg twice daily experienced an abnormal heart rhythm (29). More studies are needed to determine possible additional adverse effects associated with long-term use.

CHOOSING A TURMERIC SUPPLEMENT

Extracts are the most potent form of turmeric supplements. They’re concentrated, packing up to 95 percent of curcumin. In contrast, powders and spices can contain as little as 3 percent of curcuminoids (19).

What’s more, extracts are less likely to be contaminated with other substances such as heavy metals (19).

Whatever form of turmeric you choose, consider combining your supplement with black pepper. Black pepper contains the compound piperine, which has been shown to increase curcumin absorption by 2,000 percent (19, 30).

And, as always, make sure you buy from a reputable brand. Consider supplements that have been tested by a third party, such as NSF International, Informed Choice or the US Pharmacopeial Convention (USP).

These companies ensure you are getting what’s on the label and that your product is free from contaminants.

THE BOTTOM LINE

Research suggests 500–2,000 mg of turmeric per day may have potential benefits, particularly in extract form. The exact dose may depend on the medical condition, for which you seek help, though official dosing recommendations are unavailable.

The risk of side effects is minimal but turmeric supplements are unsuitable for some people. As with any supplement, turmeric should be used with caution and you should discuss its use with your doctor.

Here Are The 11 Best Foods To Eat At Night

What do you answer when someone asks you, 'What's cooking for dinner'? You probably say, 'Ah! Nothing much'. Well not only you but there are many people out there who find it a trouble in thinking 'what to eat for dinner'? This article will solve that problem for you as we will be writing about the best foods to eat at night.

Choosing a healthy night-time food can sometimes become more complicated. You might want to eat healthy foods but don't want to go overboard on sugar and salty foods, which can disrupt your sleep at night.

Night is the time when your muscles and tissues start working and repairing themselves while the whole day the body goes through a turmoil.

The natural foods should be chosen that offer sleep-inducing help with vitamin B6, tryptophan, and a combination of complex protein and carbohydrates.

Let's have a look at the healthy foods to eat at night.

1. Load Up On Leafy Green Vegetables

Did you know calcium aids your body use tryptophan to build melatonin? Melatonin is a hormone that helps induce sleep naturally. Dairy products undoubtedly have calcium, but dark leafy green vegetables also provide generous amounts of this mineral. Dark green leafy vegetables such as spinach, kale, and mustard greens are especially best foods to eat at night.

2. Double Up On Oatmeal

Oatmeal has more benefits than most of the cereals that you have for morning breakfast. Oats are an excellent source of complex carbohydrates which take a longer time to digest, thus keeping you fuller and not craving for a midnight snack. Also, having oatmeal can give you a good night's sleep because of the combination of complex carbohydrates and protein that produces serotonin. This hormone can stimulate melatonin production.

Have oatmeal with skimmed milk or plain non-fat yogurt.

3. Go The Fishy Way

It is recommended that eating 8 ounces of fish or any other seafood every week at night is the best time. Because fishes are a great source of vitamin B6, another nutrient that helps the body produce melatonin. Some of the fishes that contain vitamin B6 are salmon, tuna, and halibut. Fishes are also rich in omega 3 fatty acids.

4. Go Bananas

Get your daily dose of potassium and magnesium by having bananas. Having bananas before bedtime can easily let you enter into a sleepy state by helping with muscle relaxation. In a noted study, it was found that magnesium had a positive effect on the quality of sleep in adults who have a problem with insomnia. These fruits also contain tryptophan that bring on the natural calming effects, induce sleep, fight anxiety, and help to burn body fat.

5. Get High On Poultry

Do you love eating meat? Then having this food at night will help you. How? Tryptophan is an amino acid found in most meats which has powerful sleep-inducing effects. A recent study found that just eating chicken or three ounces of lean turkey meat will increase your hours of sleep. To enhance your deep sleep more, pair a tryptophan-rich food with a carbohydrate-rich food like brown rice.

6. Have A Good Sleep With Almonds

Did you know almonds are the best foods for sleep? Almonds are great when it comes to relaxing your muscles. They are high in magnesium and calcium; this combination works together that calms the body and relaxes the muscles. Calcium plays a vital role by helping the brain convert the tryptophan into melatonin.  

7. Cottage Cheese

People who don't find time to eat at night due to their busy schedules and only have a piece of bread and butter is not a good idea. Going to sleep with a rumbling belly is not good for your body. If you have tight busy schedules cottage cheese is an easy option. You can just mix cottage cheese with hummus and spread it on a chapatti or bread and savour it. This will not only keep your hunger at bay but also will boost your sleep.

8. Cherries

A study published in the European Journal of Nutrition found that people who drank cherry juice a day had a more sound sleep. It is because cherries have a natural sleep aid due to their melatonin content. Melatonin will help you in sleeping longer. Additionally, cherries are brimmed with antioxidants, reduce inflammation, relieve arthritis pain, reduce belly fat, and lower the risk of stroke.

Surprising Benefits Of Eating At Night

• Having low glycemic index foods will lower your blood sugar. Have your dinner plate filled with lentils, black beans, sweet potatoes, chicken breast, salmon, etc.

• Eating carbohydrates at night will control your midnight hunger pangs. Eating carbs at night will help you control your appetite.

• Having protein-rich foods before bed will help your body to build muscles. While you are asleep the body doesn't stop working.