Disease & # 39; Menopauseuse & # 39; and insomnia: Can it reduce low GI diets? – Harvard Medical Letters


The problem of insomnia such as insomnia is very common, especially in women after menopause. According to data from the National Institutes of Health, sleep apnea varies from 16% to 42% before birth, 39% to 47% after menopause, and 35% to 60% after menopause.

Infertility is a serious health problem that is defined as a series of complications that occur in a person's life. Changes in the menopause hormone can lead to sleep problems for a number of reasons, including changes in sleep patterns, increased anger, and hot moods.

Eating women who have menstruation can affect their risk of insomnia

Researchers recently looked at detailed nutritional data from more than 50,000 postmenopausal women (an average of 63) enrolled in the Women's Health Initiative between 1994 and 2001. Carbohydrate intake was measured in several ways: the glycemic index. GI) and glycemic load (GL), added sugar, starch, carbohydrate, and dietary fiber, and specific foods containing carbohydrates such as whole grains, processed or refined fruits, whole grains, vegetables , and dairy products. They then looked at the risk of each participant going to bed with a three-year follow-up.

They found that the risk of developing insomnia was higher in women who had a high GI diet, as well as women who added too much sugar to their diet. The added sugar contains white and brown sugar, syrup, honey, and glasses. The risk of insomnia is lower for women who eat more fruits and vegetables.

Researchers have calculated and coped with a number of factors that may include depression, including demographics (education, income, marital status), behavior (smoking, alcohol, coffee intake, physical activity), psychology (stress, social relations), and health issues. index, various medical tests, hormone therapy, snoring).

What is the glycemic index of food, and how does this affect sleep?

The glycemic index (GI) is a ranking of foods with a scale of 0 to 100 depending on how high their blood sugar levels are after eating. I have previously written about diet planning with GI knowledge and glycemic stress in foods. GI-GI foods are fast digested, absorbed, and unconscious, which cause a high concentration of blood sugar and insulin levels. Examples of high GI foods include everything made from processed fruits (bread, pasta, baked goods, white rice) and everything with added sugar (sugary drinks, sweets).

Low GI foods will not cause your blood sugar and insulin levels, including plant foods such as fruits and vegetables, fruits and vegetables, whole grains, fruits, and whole grains. Even plant foods with a high GI – such as bananas and watermelons – are not likely to be "worse" when eating moderately.

Researchers estimate that high GI diets are caused by insomnia because of fasting and then low blood sugar levels. Typically, what goes up should be low, and after blood sugar and insulin levels rise, they tend to decrease, which can cause many symptoms, including waking up. The researchers in this new study point to several studies that support this view.

Nutrition is important for many aspects of our health, including sleep

Endless research depends on the quality of our diet and the risk of heart disease, stroke, depression, depression, and cancer. The new study notes that eating can also affect our risk for certain sleep problems. Not only is it eating healthy foods, but it is also avoiding unhealthy foods.

So how can you use these results?

In addition to practicing good sleep habits, here are some additional ways in which postpartum women can combine what we have learned from this study to sleep better (and stay healthier):

  • Go for low GI foods as much as possible. This means eating fruits and vegetables, beans and legumes, whole grains, whole grains, and lean proteins rather than anything made from processed fruits or added sugar. Think classic yogurt with fruit and vegetables instead of cereal or bagel for breakfast; a large plate of roasted vegetables and roasted salmon instead of pasta and meat for dinner.
  • Never eat large meals near bedtime. Normally, a large meal should be eaten for at least three to four hours before bed, maybe more. You don't want to fall asleep with too much food in your intestines!
  • If you need something a little closer to bedtime, avoid sugar and processed cereals. Chopped apples with a little almond butter; some blue fruits and peanut butter; or maybe hummus and carrots. All of these are balanced, plant-based snacks.

References

Insomalia: Definition, Prevention, Etiology, and Negative Consequences. Journal of Sleep Clinical Medicine, August 2007.

State-of-Science-State Institutions: Managing symptoms of menopause. Internal Medicine Articles, June 21, 2005.

High glycemic stress and glycemic index diets are risk factors for insomnia: a Women's Health program analysis. American Journal of Clinical Nutrition, December 11, 2019.

Sleep Disorders in Women After Men. The Journal of Sleep Disorders and Treatment, August 2015.

About the glycemic index. Boden Institute for Obesity, Nutrition, Exercise and Eating Disorders and the Charles Perkins Center at the University of Sydney.

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