Improve Sleep Patterns with a Healthy Diet Plan

Do you sleep poorly? And is your diet all out of whack as well? Did you know that poor sleep quality and diet may help contribute to early accumulation of plaques associated with Alzheimer's disease. Diets that contain high intakes of refined sugars, salt, animal fats and animal proteins combined with low intake of fruits and vegetables can disturb the circadian levels of cortisol that leads to poor sleep quality. Improve your diet. Improve your sleep. And...these two combined could help reduce risk of cognitive impairment and dementia.

There are 3 lifestyle factors that could possibly contribute to a higher risk for dementia. They are:

1. poor diet
2. little physical activity
3. poor quality in sleep patterns

And it may all be due to the dysregulation of cortisol release which may in turn affect how the body clears misfolded proteins associated with Alzheimer's disease.

Typical western diets can encourage untimely release of cortisol that causes poor sleep patterns. Diets rich in animal protein and salt and low in fruits and vegetables also tends to tip the body's chemistry toward acidic that affects cortisol production.

What can you do?

Try following a dietary pattern recommended by the American Heart Association or the so-called Mediterranean diet. These include adequate intake of:

• fruits
• vegetables
• vegetable oils
• whole grains
• fish

Combined the above "good" with lower consumption of:

• saturated fat
• trans fat
• dietary cholesterol
• refined sugars
• and salt

Researchers note specific foods and nutrients that might be linked to cortisol regulation which are:

• flaxseed
• soybeans
• omega-3s

A magnesium deficiency is strongly related to insomnia. Potassium is important for adequate sleep duration.

It is not recommended you begin supplementing yourself with mega doses of potassium or magnesium to cure your sleep problems. What continues to be recommended is diet changes that included loads of plant foods and adequate omega-3s. Diet improvement jump starts a host of good things in your body. If you are looking for just one more reason to eat better, consider making some healthy changes to improve your sleep. source: Tuft's University Newsletters

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.