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Herbal Remedies To Sleep Better

It is quite frustrating to do topsy-turvy on the bed at night when you are trying to catch some sleep. The day has been already exhausting, and you are expecting to find little relaxation in the dreamland after you snooze. But when that expectation also hits the dust due to the sleeplessness issue, it can make you go bonkers. Sleep is a vital thing for every living being as it helps to keep them hale and hearty. Troubles like insomnia can keep your beauty sleep away from you and drive you crazy. Thus, it’s essential that you have a proper sleep at night. If you are not willing to take pills that can induce sleep in you, no problem.

There are some herbal and natural ways through which you can sleep properly at night. Here are the natural methods you can opt to get rid of your sleepless issue at night.

Say cheese

Most of us love to eat cheese as they are yummy and a good ingredient to your pizza and sandwich. But cheese is also rich in tryptophan which is an amino acid that needed to produce the neurotransmitter called serotonin. When the level of serotonin increases, your body feels much relaxed and sleepy, which can eventually help you to sleep better at night?

Almond can be diamond

Dry fruits are healthy foodstuff, and almonds, especially are a nutritious one. These crunchy little nuts can induce plenty of sleep-promoting tryptophan. The buck doesn’t stop here. Almonds are a good source of magnesium and calcium as well; the two minerals, according to the experts, play an important role in achieving good sleep.

Salmon crave

If you like to eat fish, then this news is certainly good for you. Consuming salmon is not only healthy for your body but also good for your sleep. It has an adequate level of omega-3 fatty acids, which can help you to snooze better at night. The omega-3 fatty acid is even found in other fishes such as tuna, sardines, mackerel, which can also help in promoting sleep at night.

Crack on whole-grain crackers

It is not surprising that you like to doze off after munching on a heavy carb diet. Carbs lead to an increase in your blood sugar level, which plays a vital role in regulating your body’s sleep-wake clock. Whole-grain crackers are easy on the stomach and shall make you feel bloated. Thus, it is an easy option for carb diet than a bowl full of pasta.

Merry on cherry

Cherries are the only edible source of melatonin, which is a sleep hormone. So you can consider having a bowl full of it. In countries like Switzerland and Germany, cherries are easily available, but it is a seasonal fruit in other countries. Therefore, if you are not getting fresh cherries in your area, you can opt for frozen cherries or a tart of cherry juice.

Mellow the low-fat milk

If heartburn is an issue that is keeping you awake at night, then a glass of cold low-fat milk will ease your trouble. It contains a combination of high protein and low carbs, which helps in keeping the acidic reflux at bay. Apart from that, milk is a good source of calcium, too, which can regulate the production of melatonin in your body.

Time to go bananas

Bananas are kind of a superfood that is recommended by many nutritionists. They have ample of sleep-inducing carbohydrates and tryptophan. That’s not all, as they also have sufficient amount of potassium and magnesium, which can help in promoting muscle relaxation and easing your stress level too.

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Why Eating Healthy Snacks Can Make You Feel Sick

It is a general notion that we all follow is that eating healthy will allow us to stay healthy. It certainly does, and you should follow that regime as well. No matter in which part of the world do you reside, whether, in Switzerland, Austria, Germany, USA or India, the methodology is common for all. The healthy foods carry all those vital nutrients like vitamin, minerals, and calcium that good for the development of our body and keep it healthy. It is recommended by doctors and nutritionists also to eat them regularly. But have you thought that having healthy snacks can also be a risky thing for you? Sounds a bit weird but it is a fact.

Eating the right stuff can also lead to some nasty issues like stomach upset, headaches, and some more things after consuming them. So it’s not only junk foods that do the damage; some healthy foods are equally guilty. Here are some of the healthy foods that can make your health go bonkers.

Cruciferous Veggies

Cruciferous Veggies are technically healthy food, and they contain rich anti-cancer compounds like indoles and suporafane. Vegetables like broccoli, cabbage, and cauliflower fall in the category of Cruciferous Veggies. They may be filled with anti-cancer compounds, but they are also full of insoluble fiber. These vegetables can cause havoc in your stomach, especially if they are consumed raw. The vegetables can be hard to digest and cause issues like gas, bloating, and cramps. It does not mean you skip them entirely. Roasting or boiling them before eating will make them digestible, and it will reduce the risk of the issues mentioned above.

Milk and Dairy products

Milk and dairy products are popular worldwide, and even in Switzerland and Germany. They are full of protein and calcium, which are very beneficial for your bone health. However, the lactose content in milk and dairy products is intolerant to many people, especially to the population residing in East Asia, Arab countries, West African nations, and of the Mediterranean region. The high sensitivity to lactose can cause gastric distress, headaches, stomach upset, bloating, gas, and even lack of energy.    

Citrus fruits

Many nutritionists suggest taking citrus fruits regularly like lemons, limes, and oranges due to their high vitamin C content. But on the contrary, these fruits can worsen your conditions like acidity, heartburn, or gastric in case you are already suffering from them. Therefore, it is better not to take these fruits if you are already suffering from the problems which are stated above.

Whole grains

Having fibrous food is, of course, healthy as they are good for your muscle tissue and also help you in losing weight. But an excessive amount of fiber can cause other problems for your health like bloating, pain, constipation, gas, and diarrhea. The suggested dosage of fiber for men is 38 grams, and for women, its 25 grams. Thus, don’t overshoot this level with consuming too much oats and grains which can give you a stomach upset. Drinking ample amount of water along with them can reduce its side effects.

Avocado

It is termed as a superfood and highly nutritious. But do you know that avocado can give you stomach distress if you are sensitive to it? Avocados have high-histamine level, and you have a food intolerance, it can be unsuitable for you. People with bladder issues can also face problems because of the high-fat content of avocado.

Sugar-free foods

Most of the people opt for sugar-free foods to avoid obesity and diabetes. These foods are substituted by sugar alcohols like sorbitol and xylitol to make the food sweet along with weight loss and diabetes-friendly. But these natural sugar additives can cause gastrointestinal issues like gas, diarrhea, and cramping. If you have sensitivity towards them, then it will also cause stomach upset in you.

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The Art of Remembering Everything

All of us would like to have a good and sharp memory. It can make our lives so much better, simpler, faster, and easier. It would be great if we can remember everything easily on a daily basis. But our memory starts playing tricks with us as we start getting older. There are many technical things that are attached to our memory. Just cramming for examination and repeating someone’s name isn’t going to solidify your memory. Memories just do not occur; they are made. In our brain, the process of making memory include conversion of working memory of a thing that we have just experienced or learned into long term memories.

Researchers had a clue that the noise around us every day can interrupt in the process of encoding information in mind that can be retrieved later. Some studies even suggest that forgetting is not a failure of memory but a way of the brain of clearing its clutter and focus on the important things.

Some studies suggest that the process of imprinting memories is more of circular and not linear. Therefore, each time the memory is being retrieved, the memory gets more accessible in the future. Researchers found in recent years that how important repeated retrieval can be for solidifying memories. This tells why people are able to recollect an event from their childhood as they have told that incident many times. But, on the contrary, they are not able to remember someone’s name they met yesterday.

Researchers have also found that practicing retrieval, like taking multiple quizzes, is far better in making your memories solid that doing rote memorization. For studying this, they had a group of students using different methods for learning the translation of foreign words that were flashed on the screen.

One group only studied every word and translation once and had no quizzes.

The second group was quizzed until they remembered every translation.

The third group was quizzed until they could remember every translation three times in a row after getting success initially.

The fourth row followed the same method like the third, but their quizzes were spaced out in time.

After one week, all the students were again quizzed, and their results were something like this.

Only one percent of the student gained success with the first method of studying one word and translating once.

The next two methods were able to have a success rate of twenty-five percent each. But recalling translation three times after initial success with spaced out quiz had the maximum eighty percent success rates.

For memorizing complicated things and memory tasks like long speech, some old-school strategies do come handy today. It refers to an ancient Greek method which they used for remember complex train of thoughts. It was called ‘Memory Palace’ or the method of loci.

For creation of a memory palace is by walking through familiar places, for instance, your home, and make an association between the objects you know well and things you wish to remember. In case, the creation of memory palace is a bit weird for you or appears too indulging; there are simple things which you can try. Taking a nap or doing nothing at all for a while can be helpful. It is apparent that sleep is good for our memory formation, and a nap can also help like an overnight sleep. Doing nothing at all or in other words called “awake quiescence” helps you to remember more. The idea is when you learn anything new, it is crucial that you retain that information and taking a pause in-between your activities might help the brain in processing that new information.