In addition, sleep is known to affect concentration, decision-making, and mood, all of which can play into the types of foods we incorporate into our daily diet. We found that the DASH diet score was inversely related to poor sleep-related daytime dysfunction adjusted by age, sex, demographic and socio-economic factors. Abstract Complex processes appear to link sleep duration and quality with dietary patterns. Pepin JL, et al. Journal List Nutrients v. Results 3. But the gold medal goes to the Mediterranean Diet. They reported that low intake of dietary fiber was associated with indicators reflective of poor sleep quality at a higher frequency [ 51 ].
Reach for Complex Carbs. Among key findings, DASH diet total score and some of its components were significantly higher among women and the older group, compared to men and the younger group, respectively. It’s in the Father’s Genes Calories by the Clock?
In the face of a disrupted circadian rhythm, a low-salt diet and a hormone known to constrict blood vessels have the same unhealthy result: elevated resting blood pressure and vascular disease, scientists report. Sleep disorders, shift work, disease, even aging may be signs of or triggers for clock dysfunction that increases the risk for hypertension and blood vessel disease, and now scientists in the journal Hypertension show that even a low-salt diet can have an unfortunate synergy with a dysfunctional clock. While complex molecular networks actually regulate the rhythm, the daily cycle of daylight to dark resets the clocks, which plays a role in organ function throughout the body. Sleep or rest time is when our organs should get at least a bit of a break. It also appears to be a time circadian dysfunction can be silent and dangerous. One well-known observation is that the blood pressure exhibits a circadian rhythm. But when we fed a low-salt diet to a mouse that had a circadian dysfunction, basically a sleep disorder, low sodium actually causes this nondipping blood pressure and vascular disease,” Rudic said. A low-salt diet is known in humans and animals to stimulate the renin-angiotensin-aldosterone system, which helps regulate blood pressure by prompting blood vessel constriction and holding onto fluids in the body. That system is the target of several existing blood pressure medications. While the why is not completely understood, low salt’s triggering of the system may result from the body working to ensure an adequate blood pressure when there is so much less salt available, Rudic said. He notes that mice typically don’t consume anywhere near the amount of salt most humans do and that he’s not suggesting most of us abandon a low-salt diet. Rather, while much work remains, the take-home message at this juncture is that in the ongoing struggle to control hypertension, which occurs in about half of patients, a hour blood pressure check may reveal previously hidden nondipping and enable more targeted, effective treatment, he said.
You already know that if you don’t get enough sleep, your health pays the price. Sleep loss can ruin your memory and concentration, it can make you gain weight, and it makes it harder to get out of bed early and hit the gym. But you might not realize that others can actually help you sleep better. The oft-touted Mediterranean diet is particularly good for sleep, says Kristen Kizer, R. Want some more specific recs? Here are just a few sleep-inducing foods and drinks that can help you rest easy. Christopher Winter, M. Not into walnuts?