Source: Red Hot Mamas via Ode Magazine
INSOMNIA AND HEADACHES
Studies suggest that eating carbs can increase the release of tryptophan, an amino acid that helps the brain manufacture serotonin, which helps people fall asleep.
SAY YES TO:
- Eating a piece of toasted whole grain bread or a small portion of another carbohydrate before going to bed.
- Other foods that contain tryptophan are turkey, soy, cod, egg whites and warm milk.
- Also, omega-3 fatty acids, found in fish such as salmon, trout and tuna, play a role in sleep induction.
- And don’t forget cherries. They contain melatonin, a substance found in the body, which helps regulate sleep.
SAY NO TO:
- Large meals. When you eat a large meal, digestion brings blood into the abdomen, raises body temperature and tells the hypothalamus in the brain to send a signal that causes hot flashes. Eating smaller meals can help reduce the number of hot flashes.
- Caffeine. Coffee, tea, colas and dark chocolate contain caffeine. They may trigger hot flashes and affect your sleep. So drink water and avoid caffeine, especially in the late afternoon and at night.
- Alcohol. Alcohol can increase the hot flashes and affect sleep, mood and weight. Heavy use can lead to osteoporosis because alcohol prevents cells from building new bone. Limit yourself to no more than one drink a day.