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6 Ways Healthy Food Impacts Your Body

6 Ways Healthy Food Impacts Your Body

Food is not the enemy as some people claim it to be. It is actually your best friend, but if you consume it right, and when you do, your body will return the favor by treating you right and functioning well. So now lets look at the six reasons why eating healthy will make you change the way you think about everything.

1. You feel what you eat.

People say you are what you eat. Not exactly, it’s more likely that you feel what you eat. What you put inside your body affects your mood and how you handle your day. Ditching breakfast for that early morning meeting will most likely make you feel crankier and more stressed than productive.

Breakfast is truly important and it is the most vital meal of the day. It may sound cliche, but you really should not work on an empty stomach. Having a lack of sufficient nutrients in your body will take its toll on you and your logical thinking will be going awry, causing you to not think straight.

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2. Bread makes you happy.

Many have looked at carbohydrates as an enemy since it had been claimed to be “fattening”. On the contrary, any type of food can make you fat when you consume too much of it, and bread is not an exception. They say money can’t buy you happiness, but nutritionists and food experts claim bread, or carbs per se, can.

Carb-loaded food, especially complex carbs like peas, beans, and vegetables, are packed with fiber and whole grains that leave you in a good mood, according to WebMD. It also produces glucose in your body, which gives you the energy to work through the day with just enough drive which you need.

3. Healthy food increases your productivity.

Studies show that every seven years, our bodies change, and our cells are renewed. It can even enable us to change mistakes we’ve made in the past, like those junk foods we ate on late nights and the vegetables we took for granted, but, fortunately we no longer have to wait for that seven years. We can change the way our bodies function with what we eat daily, starting today.

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As much as food can dictate your mood, it can also determine your productivity. Food helps your brain make it or break it, so it’s important to feed your body with the right nutrients you need and not just any kind of food you can reach at arm’s length.

Your body functions like a car, it needs fuel to run properly, otherwise it will run out of gas and stop in its tracks. It’s important to keep track of your glucose, your main energy source, as it gives you the boost you need. But glucose is easy to miscalculate and under-rate so it’s better to have a clearer understanding of what glucose-rich foods you should be aiming for.

4. Eating healthy can help you save the world.

Maybe not exactly save the world, but you can help the environment by eating more greens. Accord to Healthy.co.id, regardless if you’re vegan or are trying to experiment with different kinds of diets, you still need protein, and some of them are plant-based, which means it doesn’t require meat. Some protein-rich sources that come from plants include legumes, nuts, grains, vegetables, spreads, and others.

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Aside from promoting a cleaner environment, eating plant-based proteins has a lot of health benefits, such as lowering your risk of heart disease, feeding you the same hormones and antibiotics you get from meat, and giving you proper digestion from all the fiber.

5. Keep memory intact, keep chips away.

Chips may taste great, but they’re not entirely good for your waistline, your pocket, or your mood. Greasy foods that are rich in saturated fats can easily make you sluggish and unhealthy and are linked to depression and dementia. If you’d like to keep your memory intact, among all other brain disease and injuries, stay away from the greasy bag and opt for a healthier option.

Eating foods rich in fat that doesn’t offer any health benefits will only make you gain pounds faster, which can result in you stress eating to make you feel good about yourself. It’s a vicious cycle and when it goes on longer than it should, it can eventually make you feel depressed. To avoid that, stay away from greasy, oily, and fatty foods.

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6. You can take control of your life and your weight.

We’ve all heard the benefits of eating healthy, having healthier skin, energizing your body, better sleeping patterns, and so on. But one effect that nutritionists never fail to emphasize is the control you can have over your weight. You don’t have to look like a superstar to be considered fit and healthy but what you eat radiates in what you do. Eating healthy can ultimately reduce your grocery cost and the inches from your waistline. So instead of spending a thousand dollars on soda or junk food, opt for water that is healthier and free.

Featured photo credit: jeffreyw via flickr.com

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Josh MacDonald

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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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