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8 Amazing Things That Will Happen When You Start Eating Guava

8 Amazing Things That Will Happen When You Start Eating Guava

A few weekends ago, over brunch, I ordered guava juice at the suggestion of the server. I’d never seen or tried the exotic fruit although the name rang some dormant bell. The light mauve drink looked just as enticing as the wonderful, fruity scent. One sip and I was hooked. I wanted to figure out a bit more about guavas and in my research, was repeatedly impressed by the many benefits this modest fruit packs. Luckily, this delicious fruit is becoming increasingly common and available in the western world. Here are a few things you’ll experience when eating guava regularly.

1. You will feel bright and radiant.

Guava contains four times more Vitamin C than oranges, helping you boost your immunity. It also has Vitamin E which nourishes, rejuvenates and hydrates skin. A guava a day will protect you from colds and flus. It’s no secret that healthy skin is hydrated skin and packing 81% water content per guava, it’s sure to quench more than your thirst. All the wonderful, anti-inflammatory benefits of this fruit will help you feel and look your best.

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2. You will experience a positive change in mood.

Finishing off my glass of guava juice, I felt like I’d just ingested a tall glass of sunshine. Rich in copper, this targets thyroid function which balances your hormones and increases energy. Along with the aforementioned bundle of Vitamin C, regular intake of guava can lower anxiety and elevate your mood. Since your hormones will be balanced from your healthy thyroid, it’ll be easier to maintain your good mood throughout the day.

3. You will feel sharp.

Rich in B3 and B6, this fruit will improve blood circulation to the brain and help sharpen your focus. B3 helps the body utilize sugars, protein and fatty acids to create energy. And B6 supports the synthesis of dopamine and serotonin, two of the four neurotransmitters responsible, when chemically balanced, for your happiness and pleasure.

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4. Your vision will improve.

This humble fruit has a good amount of Vitamin A, ten times the amount in a lemon, which is important for eye health. Not only can it help you keep your vision intact, it also aids in the reversal of eyesight degradation and prevention of ocular illnesses and conditions such as cataracts.

5. You might experience healthier hair growth.

Guavas boast a healthy amount of manganese which aids in the absorption of many necessary vitamins your body requires. This helps key elements in healthy hair growth such as biotin in getting retained and nourishing right at the source. Hydration is also an essential component of healthy and strong hair growth and guavas, similar to watermelons, have a high water content.

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6. You will feel very relaxed.

Magnesium content in guavas help with muscle and nerve relaxation. Consuming a ripe guava or guava juice after an arduous workout might just be the small but quick therapy you need. Its benefits also include a decrease in cholesterol and blood pressure while relieving migraines. Consuming guavas regularly improves blood circulation which carries oxygen and nutrients to all body tissues.

7. You will be more “regular”.

Packed with a considerable amount of fiber along with potassium, eating guavas regularly will help cleaning your digestive system and aid in easier bowel movements. Guavas contain almost the same amount of potassium as a banana. The astringent properties of the fruit clean the stomach while anti-oxidants like Vitamin A and C flush out impurities.

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8. You will notice an improvement in Blood Pressure

Guavas are fairly low in calories (68 calories per 100g). Incorporating them in your diet would contribute to an improvement in high blood pressure as they lower bad cholesterol, a key factor in heart disease and hypertension. Their ability to reduce blood pressure was mentioned in a 1993 study published in the Journal of Human Hypertension. Reversely, they improve good cholesterol and the lycopene content found in pink-fleshed guava reduces the risk of cardiovascular disease.

Hopefully, all the beneficial health properties of guavas listed above will entice you to try or incorporate them into your regular eating habits.

Featured photo credit: Guavas P1020070-1 by Beyond Forgetting via flickr.com

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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