7 Foods For Better Sleep

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Find it hard to sleep at night? Are you eating right?

Believe it or not, the way you eat can affect how you sleep at night. If you find yourself tossing and turning at night, that might mean that something is going on with your dietary intake. Perhaps you’re not getting enough melatonin? Or maybe you’re not getting enough protein to sustain you during the night?

The good news is, there ARE foods that can help you get a better night’s sleep. So, to satisfy your sleep patterns and get plenty of Z’s at nighttime, check out these 7 effective foods that you can start eating today:

  1. Almonds

“Almonds are a great source of melatonin, which can promote a great night’s sleep,” says Thomas Jacobs, a tech blogger at UK Top Writers and Elite Assignment Help. “Almonds, like many nuts in general, contain plenty of melatonin for adequate sleep support. MedicalNewsToday suggests that a 1-ounce serving of almonds has 77 milligrams of magnesium and 76 milligrams of calcium, which team up to promote muscle relaxation and sleep.”

  1. Kiwi

Kiwis are small, oval-shaped fruit that green or gold (with green ones the main variant), and they’re rich in numerous vitamins and minerals (especially vitamins C and E, folate, and potassium). Did you know that if you eat kiwis for 4 weeks, your sleep efficiency will increase, and improve sleep duration? A study from the Asia Pacific Clinical Nutrition Society (APCNS) says so!

  1. Tart Cherry Juice

Tart cherry juice is another good source of melatonin, which can help aid in getting a good night’s sleep. According to a study done by the National Library of Medicine, when tart cherry juice is consumed for 7 days straight, tart cherry juice provides plenty of melatonin that improves sleep quality and duration in healthy individuals. So, why not skip the caffeine, in exchange for some tart cherry juice?

  1. Turkey

Now, you may have heard of the old belief that Thanksgiving turkey makes you sleepy after consumption. Well, there may be some truth to that.

According to Scientific American, turkey contains tryptophan, which is one of many amino acids that the body needs since it can’t produce its own proteins. Thus, tryptophan ensures that the consumer experiences slow-wave (non-REM) sleep – or, more specifically, sleep-related serotonin.

  1. Milk

Sometimes, you might hear that old saying that just one glass of milk can put you to sleep. Why is that?

Healthline suggests that drinking milk may help certain people fall asleep. Why? Because milk tends to contain certain compounds like tryptophan and melatonin, which promote sleep.

So, if a glass of milk is your cup of tea before bedtime, then go for it!

  1. Salmon

Fatty fish contain a significant amount of omega-3s, which is good for the body. But what if we told you that fatty fish can help with sleep?

You heard right! If you love salmon, then you’ll be glad to know that this fatty fish can help you get a good night’s sleep. According to CookingLight, salmon is high in vitamin B6, which helps the body generate natural sleep hormones, which can be used to give the sleeper plenty of rest at bedtime. Plus, salmon can help you stay full at night thanks to it being a good source of protein, meaning no late-night snacking, which can disrupt your sleep pattern.

  1. Oatmeal

“Oatmeal is a good source of oats and most whole grains, which gives your body natural melatonin for better sleep,” says Isaac Townshend, a business writer at Revieweal and UK Writings. “According to the National Center for Biotechnology Information, whole grains contain nutrients like magnesium, which works as a natural muscle relaxant by connecting to gamma-Aminobutyric acid receptors, which ensures a good flow melatonin, thus treating the sleeper with a healthy sleep-wake cycle.”

Conclusion

Ultimately, good sleep starts with your dietary intake. So, by taking these 7 foods into account, you don’t have to eat them right before bedtime, but also all day if desired.

To sum it up, here are the foods that are effective for sleep:

  • Almonds
  • Kiwi
  • Tart cherry juice
  • Turkey
  • Milk
  • Salmon, AND
  • Oatmeal

By eating right, you’ll be able to manage your daily energy levels, which help with better sleep behaviors. So, what are you waiting for? Start having a good night’s sleep today!

Elizabeth Hines is a writer and editor at Lia Help and Coursework writing. She is also a contributing writer for Study demic. As a content writer, she writes about the latest tech and marketing trends, innovations, and strategies.

 

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Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in CDC’s Morbidity and Mortality Weekly Report (MMWR). This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases.

Studies have shown that supplementation with extracts from fruits and vegetables may improve inflammation and oxidative stress.

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Effect of Alcohol Use on Academic Performance of College Students

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You might remember that, around the time you were finishing high school, there were at least a few people around you who were talking about the fun life at college that was awaiting you. By fun, they usually implied a lot of networking and non-stop parties. But they didn’t mention anything about studying hard.

Why do some people have such a distorted perception of college life?

Typically, having entered the university, students have to adjust to a new micro-society. They want to get recognized by others and integrate into the new circles quickly and painlessly. That’s why, at parties, they engage in social drinking to become part of the group.

Unfortunately, the behaviors formed by social drinking grow incrementally and very soon become the part of college student’s identity. But while students might get the recognition they longed for, such distractive behaviors ultimately have a negative impact on their academic performance.

So, a seemingly innocent cup of beer with your college friends can turn into an alcohol abuse problem, which has an impact on your future as you switch your perspective from building a successful career to simply trying to fit in. And, if your academic performance started getting worse, it could mean that the problem already exists.

How does research interpret the connection between academic performance and alcohol use?

Apart from social drinking, studies also list other reasons for increasing alcohol consumption among students. For instance, a study involving 114 male and 86 female students showed that while the majority of students (59%) started consuming more alcohol because of their peers, 20% of participants also mentioned their parents influencing their alcohol consumption behaviors.

This study also confirms the negative impact of alcohol use on academic performance. Reportedly, 66% of students said they missed a class or failed a test due to a hangover. Also, 96% of the participants say they’ve been sanctioned in school or at home as a result of alcohol use.

An IJPM study investigated student registries in several universities in the Netherlands. The study found that there was a link between students dropping out during their first year at a university and alcohol dependency. In this study, students also confirmed that alcohol use impacted their GPA.

A general research overview on the effects of alcohol on academic performance supports the statements from the previous study.

The scientific papers reviewed in this research came from different decades and used different approaches to studying student behavior. But all of them confirmed that alcohol use first impacted the quality of learning, which consequently influenced academic performance.

For instance, one study listed in this research overview examined the neurological effects of alcohol on learning capabilities. This study has proven that alcohol alters the structure and function of the brain, leading to learning impairment and other consequences reaching far beyond adolescence.

Some studies also indicate that poor academic performance caused by alcohol use can lead a student to even more alcohol consumption.

For instance, a study from Ethiopian scholars, which involved 725 randomly selected students from different colleges and universities, has shown that students whose academic performance got worse because of problematic alcohol use tended to increase their alcohol consumption.

From these studies, we can draw a conclusion that once a student engages in regular alcohol consumption, it has an inevitable impact on their academic performance. However, this situation also creates a vicious circle – a worsening academic performance can push a student to consume alcohol even more.

Of course, you can take the results of these studies with a grain of salt. Ana Mayer, a writer and researcher at TrustMyPaper, says that in this case, you also need to take into account such factors as each country’s economic advancement and social progress, which also have an impact on drinking habits.

But what matters is that all of these studies show the same pattern – the increased use of alcohol leads to poor academic performance.

How to Talk to a Student about Alcohol?

Now, let’s talk about how you can communicate the impact of alcohol use on academic performance to a student. Whether you are a parent or a worried college teacher, you need to plan your conversation right.

Here are a few recommendations.

1) Don’t take a derogatory tone

It can be hard to see a young person ruining their life, especially for a parent. That’s where you can make a mistake and try to shame a student for their choice, thinking that this shame will help them quit drinking.

However, this approach can and will backfire. Your goal is to help a student pay attention to their academic performance while normalizing their relationship with alcohol. You don’t want them to start hating drinking because it’s running their life. You should help them understand that the consumption of alcohol should be responsible.

2) Ask about the reasons for increased alcohol use

What pushed a student to consume alcohol more?

Maybe it was a lack of confidence, a fear of missing out, or the desire to relax that lead a student to start binge drinking. In a calm and understanding tone, try to figure out the reason for increased alcohol use and build your conversation around it.

3) Show facts and explain the consequences

There is a chance that a student will react negatively to your attempts to change their relationship with alcohol. They might even say, “If others are doing it, why can’t I?’

If your conversation takes this turn, your task is to support your claims with the facts. You can show a student how their academic performance worsened within a certain time span and ask whether there’s a connection with alcohol use but do it carefully. Remember, your task is to be objective.

4) Provide valuable and authoritative resources

Next, offer a student a variety of resources to read about the impacts of alcohol on academic performance and their life in general. For instance, the National Institute on Alcohol Abuse and Alcoholism has great resources on the impact of alcohol on health and the quality of life.

At Hello Sunday Morning, students can also get other information about normalizing the relationship with alcohol, its effects and also find support from others struggling with the same problem.

5) Show trust

There is a chance that even after the most informative and well-wishing talk, a student will still feel hostile and won’t take the conversation seriously.

Your task here is to trust their judgment. They might not show it, but it is possible that this talk will stick in their head, and they will start changing their relationship with alcohol when they are ready.

Wrapping Up

Starting a college or university is both an exciting and stressful time in a student’s life. To deal with this stress, they might engage in harmful behavior, including binge drinking and increased alcohol consumption, which, as evidence shows, has an inevitable impact on their academic performance.

But the realization of the problem is the first step to solving it. The goal here is to help a student understand that alcohol doesn’t resolve issues and won’t lead to anything constructive. Drinking with your friends every day might make you look cool. But does it help in the long run? Hardly.

Author bio: Erica Sunarjo is a researcher, writer, and editor at Supreme Dissertations. She partakes in different projects that allow them to grow her list of experiences and expand her interests.

 

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Nutritional Benefits of Coffee and How It Can Improve Your Health

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Whether you take a black cold brew or a sugary, milky liquid, you likely see your cup of Joe as a source of energy and a ritual, not a part of your nutrition. In reality, though, you might be doing your body a favor by drinking it.

Let’s dig into the nutritional values and health advantages of this popular drink and explore ways to maximize the perks you get from it.

Nutritional Profile

The nutritional profile of a cup of coffee varies based on everything you add to it. Your preferences play a vital role in the overall calories, macro, and micronutrients you receive.

When it comes to a plain black brew, it has no significant macronutrient amounts. There are only 2-4 calories per serving, but it packs quite a punch in the micronutrient department. Notably:

  • Potassium
  • Magnesium
  • Manganese
  • Niacin
  • Antioxidants

While you can’t get the recommended daily amounts from coffee alone, it boosts your overall intake, which is particularly beneficial if you’re on a standard Western diet.

Tip: If you’re looking to reduce your caloric intake, cutting out milk and sugar from your daily drink is a great option. As Good Fika suggests, look for blends with tasting notes that you enjoy rather than adding them later as calorie-dense liquids and sweeteners.

Health Benefits

While various claims remain anecdotal, many studies confirm that coffee certainly has a spot in a healthy lifestyle.

Energy Boost

Caffeine gets absorbed into your bloodstream, from where it travels to the brain. Once it arrives, it blocks inhibitory neurotransmitters, improving various aspects of body and brain function. Notably, you could see improvements in:

  • Memory retention
  • General mood
  • Vigilance and awareness
  • Reaction times

Improved Physical Performance

Coffee stimulates the nervous system, increasing adrenaline levels and breaking down fatty acids for fuel. As a result, you display enhanced physical performance, whether you’re lifting heavy weights or taking a stroll.

Fat Burning

Studies show that caffeine can boost your metabolic rate by as much as 3-11%, depending on your lean muscle mass. The effects die down after several hours, but the numbers are nevertheless admirable.

Lower Diabetes Risk

Studies observe that coffee drinkers have a much lower risk of developing type 2 diabetes. The underlying reasons remain unclear, but given the severity of this widespread condition, that’s good news anyway.

Neurodegenerative Disease Protection

Alzheimer’s and dementia are challenging conditions for seniors, impossible to cure once they develop. Research remarks that the beverage significantly lowers the chances of forming such issues in the first place.

Moreover, caffeine could reduce the danger of Parkinson’s, another frequent disorder without a known remedy.

Potential Risks

Finally, remember that you can have too much of a good thing. Excessive amounts of liquid energy can cause the following issues:

  • Insomnia and restlessness. Caffeine in large amounts can harm your sleep schedule, especially if you down a cup close to bedtime.
  • Heightened anxiety. People with anxiety disorders could experience more intense physical symptoms after a cup.
  • High LDL cholesterol levels. Coffee beans can raise your LDL levels, which could be harmful to those with cholesterol sensitivities.
  • Pregnancy risks. Fetuses are much less resilient than people, and what the mom consumes affects the baby, too. The consensus is clear – stop or reduce your intake during pregnancy.

Take your Java in moderation – think up to four cups a day – and you’ll avoid these side effects.

Overall, this beverage can play a significant role in a generally healthy life. Plus, it helps you appreciate your day more, and it tastes good – what’s not to love?

 

NutriFusion develops all‐natural fruit and/or vegetable powders that are nutrient dense for use in foods, beverages, supplements, and pet foods.

Consumers may purchase our powders at: https://sales.nutrifusion.com/.  Add our powders to juice, or sprinkle on top of foods such as yogurt, pasta dishes, beverages, and baked goods such as cookies, brownies, cakes, etc.  A small amount, 225 mg, will provide 50% of the daily value from the range of nutrition from fruits and vegetables.

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A Few Healthy Tips into Your Family’s Life

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To keep your family healthy during the COVID-19 pandemic, taking the necessary precautions is crucial. First, eating healthy and exercising should become regular activities. Second, family talks should be a constant thing. If your physical and mental health is in good shape, your family will grow healthy together.

Since everything sounds better in theory than it is in practice, you might have doubts about your abilities to keep your family healthy. Most good-looking, healthy families eat kale for breakfast, lunch, and dinner, and run ultramarathons. You might not have the time or energy to do this. If that’s the case, don’t freak out. You’ve got to start somewhere. For now, all you need to do is follow these next tips.

Get outside and spend time together

The best option to stay in shape and spend time together is to get outside. This could be tricky if you live in an urban area – but even so, organizing an adventure day should be a top priority for you. You could hike or visit new places around the city. You could go rock-climbing or scuba diving! In the summer, you could spend time at the beach, touched by the ocean breeze and enchanted by the hot rays of sunshine.

Whichever activity you pick, make sure your family spends time outside. In this modern era where technology takes over everything, spending off-screen time is vital. And I say ‘vital’ because it literally brings you back to life. So, let go of your worries and technology gadgets and spend time in nature with your family. This is the number one habit you could create.

Shut off your phone

Your phone is an efficient tool. However, overdosing on social media can be harmful to yourself and the entire family. Set up a no-phone zone in the house or no-phone Sundays when everyone’s present and no one’s checking their phones. Teach your kids not to text or film during that time nor use the phone for anything else. Come up with a schedule that works for everyone in the family.

You could also ask them not to use their phones during dinner or while having breakfast. Being present in what you do is important. It highlights mindfulness and helps everyone connected. If you’re on your phone 24/7, how can you even notice what’s around you? Don’t make no-phone zones or times a burden. Make them fun and exciting!

Make meal prep a fun activity

Cooking is a great time to connect with your loved ones. Cooking healthy food is even more convenient. Have the entire family participate in this activity and bring something unique to it. If you teach your kids to be part of the meal prepping process, they’ll appreciate the food even more. You could start by taking your whole family on a trip to the grocery store; make sure you’re buying lots of fruit and veggies. Ask them what they’d like to eat for the next week and make sure that you’re turning their favorite dishes into healthy meals (yes, you can do that!)

Organize and plan accordingly

Making sure that these activities become routine is important. Once you develop a strategy to improve the health of your family, your next step is turning this process into a regular habit. Help them understand the pros of choosing a healthy lifestyle. Sit down with the kids and explain why this is important. Be open to answering any questions they might have.

Next, put it down in your calendar. Write down when and how you’ll be carrying these activities out. Find a time that works for everybody (hint: Sundays are usually the best choice). Healthy people form healthy habits and respect healthy rules. So, don’t hesitate to do that.

More healthy snacks

Let’s be honest: everyone likes a good snack. Instead of choosing high-sugar low-protein food to snack on, teach your family how to snack healthily. Replace the jello and chips with hummus and carrots or with almonds and bananas. Of course, that doesn’t mean you should no longer allow unhealthy foods in your home. Taking this option away forever might cause your kids to sneaky snack (I just made that up. But it’s a thing). They’ll buy unhealthy snacks, hide them, and secretly snack when no one sees them. This is not healthy either.

Try to keep a balance. Let them have unhealthy snacks once or twice per week but keep the meals healthy. If they want chocolate fudge brownie ice-cream for dessert, allow them to have that. Make sure you’re open enough to understand their demands and work out something that works for everyone.

Keep exercising fun

If you’re dragging your family to the gym or out jogging, they’ll probably end up hating these activities. So, keep working out fun. Organize hiking trips to new places or plan out high-intensity training intervals for the entire family. Organize contests and give out prizes, if that’s what keeps them going. Once they create this habit, they’ll work out on their own. The first three or four months are the most important.

Family talks and conversations

The last but not least thing to developing a healthier life is promoting open conversations. So many times, families forget how crucial this aspect is. Family talks are important since they increase trust between family members and show kids that you are supportive of their actions. You must be interested in your kids’ mental health. You must ask them questions about their well-being. You must open conversations about their activities. You must not criticize. You must not judge. You must listen and help as you can, if you can.

Author Bio:

Emily Harrinson is one of the most influential editors and dissertation writing services specialists in the UK. She has been working for the best paper writing service in London since 2006. Her hobby is reading books. But besides that, Emily is fond of sports and music. She is a very positive person.

 

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How To Eat Well For Your Mental & Physical Health

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From a young age, we learn the importance of nutrition and how what we eat will help us grow big and strong. Yet, it can be tempting to skip the homemade meals or the healthier food option for whatever is most convenient, cheap, or satisfying. Although it’s normal to indulge in your favorite junk food from time to time, don’t let that become your new normal.

What you eat can not only have a short-term effect on your life, but will also affect your health long term. This is why it’s crucial you follow these tips on how to eat well for your mental and physical health.

1- Start Your Morning Right:

Breakfast is often referred to as the most important meal of the day, and there is a reason for that! Your first meal of the day jump-starts your metabolism, and depending on what you eat will provide you with your energy for the day. Having a hearty breakfast will help you better focus on your daily tasks while equipping you with some much-needed vitamins and nutrients.

You don’t need a lot to prepare a healthy breakfast. Adding lean protein like eggs, whole grains from bagels or cereal, and some fruits like berries to your breakfast can not only manage weight gain, but will also help you feel more alert throughout the day. Protein-rich food can also increase your levels of dopamine which will increase your ability to think and plan.

If you’re an avid coffee drinker, then don’t worry; consuming caffeine in the morning can improve physical performance and lower your risk of developing heart disease. However, avoid low-fat and artificial creamers as they tend to be overly processed and add no nutritional value. Adding cinnamon or cocoa to your coffee are simple ways to add flavor without compromising your health.

Further reading: 8 Breakfast Foods To Avoid In The Mornings

2- Drink Plenty Of Water

Your body is 60% water, impacting the functions of your digestion, circulation, saliva, and many other body fluids. Make sure you’re maintaining the balance of your bodily fluids by drinking plenty of water. Health experts recommend eight full glasses a day. Although this can vary depending on body weight, diet, and other attributing factors, drinking at least eight glasses a day can help prevent a multitude of health issues. Staying hydrated will improve constipation, skin dehydration, and kidney stones. Drinking water has also been proven to improve mood and lower the risk of anxiety and depression.

3- Be Mindful Of How Foods Affect You

As the saying goes, you are what you eat, and your food can have a variety of effects on your body. Be cautious about what your daily diet might be doing to your health, as it can affect your mental and physical well-being. Food can cause:

  • Stress & Anxiety: If you struggle with stress or anxiety, be cautious of eating overly processed foods. If you’re regularly consuming fried food, candy, or pastries, then be wary because that might result in you feeling more anxious than usual. One way to ease any food-caused anxieties is by cutting back on the processed foods and incorporating whole fiber-rich foods, legumes, or vegetables.

Omega-3 fatty acids, like salmon, can help reduce anxiety. If you’re still struggling mentally and feeling overwhelmed, try combating stress with vitamins or supplements that your body might need. You can even talk to your doctor about what medical options for managing stress work best for you.

  • Gut Health: Having and maintaining a healthy gut is key to living a healthful lifestyle. However, there are many factors like lack of diversity in your foods that can affect your gut health. Foods high in prebiotics, like oats and bananas, promote the growth of good gut bacteria.

Drinking too much alcohol can be toxic and harm your overall well-being. Constant alcohol consumption can decrease the healthy gut bacteria causing dysbiosis. If you’re finding it challenging to regulate your gut health, try a prebiotic or probiotic supplement. They both work to promote and bring good bacteria to keep your gastrointestinal tract happy!

  • Sexual Health: As you know by now, your diet can affect all aspects of your well-being, and that includes your sexual health. Eating a diet high in added sugars and unhealthy fats can negatively impact your sex life, resulting in erectile dysfunction or low libido. Consuming foods with loads of added sugar, like baked goods or soda, can reduce testosterone levels and leave you feeling fatigued, which is a sex killer.

If you want to maintain a healthy sex life and boost your libido, try to incorporate foods that provide vitamins that can increase blood flow, like avocados or figs. If you’re still struggling with sex-related difficulties, then talk to your doctor about choosing ED medications or how to manage your diet.

Adjusting your diet can seem complicated at first. However, create small goals for yourself to keep you accountable. Reflect on your past eating habits and where you want to improve. Making tangible changes will help you get into a routine and create healthy habits. Be patient with yourself, you won’t see changes to your health overnight, but if you stick to them before you know it, you will be living your healthiest life!

 

NutriFusion develops all‐natural fruit and/or vegetable powders that are nutrient dense for use in foods, beverages, supplements, and pet foods.

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Simple Nutrition Rules for Women Who Want to Get Pregnant

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Description: The goal of most diets is weight loss, a healthy heart, or a lifestyle. But one diet is dedicated to a specific topic – family planning. It was created to help a woman get pregnant faster. Find out more about fertility and nutrition in our article.

Experts from the Harvard School of Public Health examine nutrition and female fertility interdependent correlation during the Nurses’ Health Study, a multi-year medical science marathon. This project started back in 1976 and continues today; 280 000 women of all ages working as nurses have already become its participants.

As medical specialists, the participants responsibly provided the necessary data on their health status and submitted detailed reports on their lifestyle, bad habits, and dietary habits.

The researchers decided to create a diet to improve fertility and assumed patterns between nutrition and the onset of ovulation. A study has shown that a proper diet reduces the risk of infertility by 66% in case of ovulation absence and the risk of female infertility from other causes by 28%.

So does nutrition affect fertility? How to have healthy fertility? This article will share the fertility nutrition facts and details of simple, healthy food to improve your fertility.

Fertility and Nutrition: Detailed Plan

Lean on healthy fats

These are unsaturated fatty acids. They are vital for the body, are not synthesized in our body, and must come from outside. These healthy fats include, in particular, Omega-3 acids, which are found in fatty sea fish – salmon, mackerel, herring, etc. The richest sources of unsaturated fatty acids are vegetable oils, especially flaxseed, olive, and nuts: hazelnuts, almonds, pecans, cashews.

Reduce trans fats

These are fats that cause serious harm to the body, including their negative effect on female and male fertility. The primary sources of trans fats in our daily diet are ready-made baked goods, sweets, and convenience foods. For example, if you enjoy drinking coffee with waffles or regularly buy frozen baking dough, which is often high in trans fats, this can significantly reduce your fertility. When planning a pregnancy, it is advisable to refuse such products.

Eat less animal protein

Protein is essential for fertility and nutrition. But it is safe to eat pork, lamb, and beef dishes more than once or twice a week.

Gastroenterologists advise not to overeat red meat but remember that legumes – beans, peas, chickpeas, lentils – are “heavy” food, which is contraindicated for gastritis, colitis, and some other digestive problems. Fish and poultry are easier to digest and are unique healthy protein sources needed by expectant mothers.

Go from fast to slow carbs

Fast carbohydrates provide a short-term burst of energy, which ends with the same rapid loss of strength and an acute hunger feeling. Healthy slow carbohydrates are whole grain flour, cereals with minimal processing: brown rice, oatmeal, etc. Whole grains are valuable primarily for fiber – it helps to lose weight, improve digestion and ensure the balance of intestinal microflora.

Get rid of low-fat dairy products

According to fertility nutrition research, the ability to conceive was higher in women who preferred yogurts and milk with a normal fat percentage – at least 2.5%. Low-fat dairy products are almost entirely devoid of calcium and essential vitamins – A, D, E.

My kitchen advisor recommends focusing on fermented milk products with 3-5% fat content.

Monitor your vitamin levels

Folic acid and other B vitamins are vital not only for pregnant women but also at the stage of conception. These vitamins are involved in DNA synthesis, regulate metabolism. Folic acid plays an essential role in the formation of the fetus in the early stages of development. Therefore, by the time of conception, the mother’s body must accumulate a sufficient amount of this nutrient.

What to eat for good fertility? Natural sources of folate are green vegetables such as spinach, lettuce, and broccoli. It is also found in legumes: beans and lentils, and in sprouted wheat grains, oatmeal, seeds.

Maintain a fertile weight

Excess weight, like deficiency, negatively affects the ovulation cycle. The study showed that to increase the chances of conceiving, you need to maintain a body mass index within the normal range of 20 to 24.

With a fertile diet, the amount of fat intake increases significantly, and fat is very high in calories. Therefore, to not gain excess weight or lose the existing one, reduce the total calorie content of the diet by reducing fast carbohydrates.

Combine proper nutrition with exercise

Regular exercise has a beneficial effect on fertility and nutrition. But it is important not to overdo it: extreme fatigue and a low percentage of body fat are not suitable for fertility.

The safest type of physical activity is walking. WHO recommends such walks in the fresh air for at least 30 to 50 minutes daily.

Conclusion

The fertile diet is not hard and has no contraindications. It can increase pregnancy chances if the woman does not have serious problems like infection or blocked fallopian tubes. So think about your healthy nutrition today. We wish you good luck and good health!

Please share your thoughts about fertility and nutrition in the comments below. Are you following a fertility nutritional plan?

 

Author’s Bio: Rachel H. is a nutritionist with experience in gynecology and endocrinology. She helps couples to establish nutrition for a successful conception and bearing of a child, accompanying patients at all stages. In her spare time, Rachel studies natural supplements and their effects on the female body.

 

NutriFusion develops all‐natural fruit and/or vegetable powders that are nutrient dense for use in foods, beverages, supplements, and pet foods.will

Consumers may purchase our powders at: https://sales.nutrifusion.com/.  Add our powders to juice, or sprinkle on top of foods such as yogurt, pasta dishes, beverages, and baked goods such as cookies, brownies, cakes, etc.  A small amount, 225 mg, will provide 50% of the daily value from the range of nutrition from fruits and vegetables.

NutriFusion can help! Visit us at www.nutrifusion.com.

 

8 Breakfast Foods to Avoid in the Mornings

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Growing up, you probably remember your parents telling you that breakfast was the most important meal of the day. However, as modern health and wellness research has developed, we have begun to realise that this is hardly an all-encompassing truth. Although breakfast can work for some people, an unhealthy breakfast is often worse for you than not eating the ‘most important meal of the day’ at all! A healthy break of the fast contains fibre, healthy carbohydrates and fats, and protein. The reason that the myth of breakfast’s importance to a successful day became so powerful was because it supposedly gives you energy and fills you up for the morning. However, this is only the case if your breakfast contains the right ingredients and not the wrong ones. The wrong items in your breakfast basket can make you sluggish, unproductive, and actually not help you start your day off right whatsoever. Here is a list of ten foods to steer clear of when you are starting off your day.

  1. Sugary Breakfast Cereal

As Jesse Richardson, a nutrition blogger for Writinity.com and Lastminutewriting.com, said, “The majority of from the box, packaged breakfast cereals in the supermarkets are extremely high in sucrose and low in what they advertise such as fibre, protein, and healthy carbs. This high sugar content may give you a burst of sudden energy but will also cause a sudden sugar crash when they wear off (which is quickly).” However, if cereal is your only fast and furious option, adding fruit, Greek yoghurt, nuts, or seeds will supplement the lack of nutrients in cereal and keep you going for longer.

  1. Granola

This might be a surprise to see on the no-go list, but many granolas are extremely high in sugar content. If you are going for a granola when shopping, I would suggest a quick look through ingredients and nutritional facts if you are aiming to be healthier in the mornings. Granola bars also merit the same cursory warning.

  1. Fruit or Juice

Though fruit is a great part of a breakfast meal, it is not enough on its own. A few slices of apple are a great addition to Greek yoghurt and some nuts, but simply grabbing an apple on your way out is not a balanced meal. They are extremely high in sugar, and do not contain the carbs or proteins necessary for a long-lasting energy boost. This may cause a short spurt of energy, and a subsequent crash, as mentioned earlier. Fruit juice is a complete waste of time, as the nutritional part of the fruit is removed, and refined instead to simply sugar, water, and occasional additives.

  1. Pastries

Pastries are a delicious and easy snack to eat on your daily commute but are ridiculously bad for you. They almost always contain additives, and an immense amount of sugar. Pastries have to contain unhealthy products such as white flour, butter, and sugar in order to make them delicious; and often contain preservatives and additives to help with shelf life. However, if you are going for a pastry; avoid supermarket goods and go for your local bakery. They are less likely to contain aforementioned additives for shelf life.

  1. Instant Oatmeal

Although regular oats are a great part of a balanced breakfast, instant oats are the furthest thing from a health food. Instant oatmeal is quick and easy but contains supplements and additives which allow for this instant cooking. Because of this, a lot of the initial fibre, protein, and nutrients are stripped away and replaced with additives.

  1. Candy

This is an easy one to explain. A candy bar can be a quick and easy sudden burst of energy on a rushed commute but causes sugar crash and does not contain the nutrients needed in a balanced breakfast to get you through the day.

  1. Flavoured Yoghurt

As Regina Tory, a health writer at Draftbeyond.com and Researchpapersuk.com, noted, “Yoghurt is considered a healthy option in the breakfast department, and at its core, it is. However, this is only when you consider the basic ingredient of yoghurt itself.” Many people, however, opt for a flavoured, sweetened, branded yoghurt instead. This type is packed with sugar and high-fructose syrups, additives, artificial colours, and other nasty surprises. Plain Greek yoghurt is a much healthier option.

  1. Protein Shake

Commercially branded protein shakes often contain artifical flavouring, colouring, and sweetening which is best avoided in a healthy breakfast. avoid consuming commercial protein shakes. If you fancy a shake, make your own at home where you can control what is inside.

Hopefully, these 8 no-no foods for a healthy breakfast will assist you in crafting the perfect first meal of the day for you. Happy eating!

 

About the Author:

Ashley Halsey is a professional article writer at Assignment Writer and Gumessays.com who travels around the country for her many assignments. She is a mother to two rambunctious sons who inspire her in everything she does.

 

NutriFusion develops all‐natural fruit and vegetable powders that are nutrient dense for when you don’t have access to fresh produce…and even when you do to improve your vitamin intake. Sourcing only whole, non-GMO foods, NutriFusion offers consumers a concentrated micronutrient and phytonutrient-rich food ingredient blends. With a farm-to-table philosophy, NutriFusion’s proprietary process stabilizes the nutrients from perishable fruits and vegetables, allowing a longer shelf life and access to vital nutrients.

NutriFusion fruit and/or vegetable powders are for use in foods, beverages, supplements and pet foods.

NutriFusion can help! Visit us at www.nutrifusion.com.

5 Surprising Health Benefits to Getting More Sleep

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Sleep is a cure-all. However, the business of everyday living sometimes takes precedence. So, we go to bed anxious about the next day or spend half an hour typing out emails even after lights are off. 

Doing so can only hurt us. If you keep devices in the other room, leave enough time for rest each night, and focus on memory foam mattress surfaces, you’ll wake up refreshed and ready to take on the challenges ahead. 

If you feel like prioritizing rest is impossible at the moment, consider the benefits that doing so would bring.

1. Immunity Boost

Studies show that not getting enough shut-eye could increase your risk of catching respiratory infections. The reason behind this phenomenon is the fact that our T-cells, a vital part of the immune system, become unable to fight off infections when we’re sleep-deprived.

While the effects are easy to ignore in the short term, they quickly accumulate. The body ends up with a ‘burned out,’ ineffective immune response. Ample rest is one of the pillars of a healthy life, which starts with strong immunity.

2. Mood Shift

Everyone gets cranky when they’re tired, and for valid, physical reasons. People feel more anxious and stressed when they’re running on empty. A tired body suffers from heightened:

  • Blood pressure
  • Heart rate
  • Cortisol (the stress hormone) levels

All of these effects feel far from pleasant on the body. As a result, we become irritable and unable to maintain a positive attitude. 

Plus, you can seem more irritable to other people, giving fewer emotional responses, speaking in a lower pitch, and frowning. On the other hand, when you’re well-rested, you smile more, feel happier, and enjoy your daily life. It’s a cycle that can make or break your life quality. 

3. Improved Heart Health

Prolonged fatigue can have long-term adverse effects on heart health. Researchers already discovered links between lack of sleep and higher blood pressure, diabetes, stroke, and coronary heart disease. 

Again, the consequences are minor at first, but they can severely harm the system down the line if they add up.

So, if you find yourself chronically exhausted, you’re increasing the chances of developing a chronic condition in the future. Plus, people who are always tired are much less likely to engage in other healthy activities that make our hearts happy and healthy.

4. Higher Fitness Levels

Well-rested bodies are fit bodies. Sleep helps us maintain and boost our fitness levels in two essential fields, nutrition and exercise.

When it comes to eating, tiredness disrupts the hormones in your brain that control appetite. You might end up binging on junk foods or eating more than your body needs. 

The combination of unhealthy eating with a reduced desire to get up and move can be detrimental to your physical wellness. Fatigue reduces your endurance, too, making a usually mid-level routine seem impossible to pull off.

Finally, enough sleep helps your muscles properly recover after a workout, which can affect your performance in the long-run.

5. Sharper Brain

Sleep deprivation can impair your cognitive abilities. Lethargy can hurt work performance, lead to mood issues, and even hinder your relationships. Plus, it affects your memory, coordination, and reaction time. 

You could alleviate these effects by sleeping in after an all-nighter. Still, consistently getting less shut-eye than necessary can harm your overall capabilities, no matter whether you’re a student or an office worker.

Sleep for Well-Being

As you can see, ample sleep can bring a host of benefits to every part of your daily life. Making sure you stay well-rested is worth the trouble, even if your life seems too chaotic to make that happen. 

If you’re finding it hard to get enough rest, use technology to help. Record your sleeping patterns, set your devices to automatically lock before bedtime, and dim the lights in your bedroom. Your body, brain, and future self will thank you. 

 

NutriFusion develops all‐natural fruit and vegetable powders that are nutrient dense for when you don’t have access to fresh produce…and even when you do to improve your vitamin intake. Sourcing only whole, non-GMO foods, NutriFusion offers consumers a concentrated micronutrient and phytonutrient-rich food ingredient blends. With a farm-to-table philosophy, NutriFusion’s proprietary process stabilizes the nutrients from perishable fruits and vegetables, allowing a longer shelf life and access, even during a shelter in place order, to vital nutrients.

NutriFusion fruit and/or vegetable powders are for use in foods, beverages, supplements and pet foods.