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FOOD
5. Cherries
Cherries are not only one of the most
delicious fruits for snacking on (or
drinking, cherry juice is delish), but
are also known to improve sleep as
they naturally contain melatonin,
which helps to promote a longer and
deeper sleep.
6. Turkey
Turkey is a good source of protein
and is also great at encouraging
sleepiness. This is because turkey
is high in tryptophan, an essential
amino acid acting as a natural mood
regulator. Tryptophan is excellent
at calming the body, balancing
hormones and fighting anxiety, all of
which induce sleep.
7. Yeast extract
Yeast extract can be found in foods
like Marmite and Vegemite or from
leftover brewer's yeast and is one
of the world's richest sources of B
vitamins. A study has shown that
yeast extract has the potential
to boost brain function as it can
increase levels of a neurotransmitter
associated with healthy brain
function. The University of York also
found that adults who ate a teaspoon
of Marmite every day had an
increased production of a chemical
messenger associated with healthy
brain function.
8. Citrus fruits
Citrus fruits and drinks have
significant benefits, with one study
finding that a higher intake of citrus
juice was linked to improvements
in cognitive functions in older
adults. Another study found that
the flavanone-rich citrus juice in
quantities commonly consumed can
enhance blood flow to the brain in
healthy young adults. However, fruit
juices can raise blood glucose, so
maybe in small portions or stick to
eating the fruit, which will have a less
spikey impact on your glucose levels.
10. Porridge
The oats that make porridge contain
a unique type of fibre that nourishes
and restores healthy gut bacteria as
well as reducing your low-density
lipoprotein (LDL) cholesterol, the
'bad' cholesterol. Oats are a super
easy food to add to your morning
routine by having a bowl of porridge,
which is excellent for your health and
keeps you feeling fuller for longer!
Cheryl Lythgoe is a Matron at
Benenden Health. Benenden Health,
the not-for-profit organisation
founded in 1905 and based in York
since 1990. It is one of the UK's
longest serving and most respected
mutual healthcare societies. An
Advanced Nurse Practitioner,
she has a wealth of experience in
diagnosing and managing many
health conditions. During her
years in Primary Care, Lythgoe also
managed large multi-disciplinary
teams; providing training, education,
peer support and clinical guidance.
Additionally, she has worked
alongside Clinical Commissioning
Groups and general practice
providers to meet the challenges
set by the Care Quality Commission
(CQC). She is currently studying for a
PhD at the University of York.
For more information visit
www.benenden.co.uk/be-healthy
9. Oily Fish
Oily fish is full of Omega-3 fatty
acids, which show that they may
reduce depression. This is down to
two such acids, eicosapentaenoic
acid (EPA) and docosahexaenoic acid
(DHA), which are thought to have the
biggest potential benefit for people
with mood disorders. Oily fish is
also fabulous for our cardiovascular
system so we get two benefits for the
price of one!