What do the elderly eat to improve their sleep quality?
In old age, I believe that insomnia and poor sleep quality are one of the problems that plague the elderly. To this end, many elderly people will choose to take some sleeping pills. In fact, sleeping pills are very harmful, and the elderly should not take them often. If you want to adjust insomnia healthily, the elderly need health care in peacetime and use diet therapy to improve sleep quality. The following small series introduces several foods that can improve the sleep quality of the elderly. Let's take a look at them.
1. Potatoes can remove acids that interfere with tryptophan, which can induce sleep.
2. Chrysanthemum tea can calm people down, which is really a bane for those nerves or bodies that can't relax.
In addition to stabilizing serotonin and melatonin, bananas also contain magnesium that relaxes muscles.
4. Almonds contain both tryptophan and a proper amount of muscle relaxant-magnesium.
5. Whole wheat bread Eating a piece of whole wheat bread while drinking tea and honey water will help promote the secretion of insulin, which will be converted into serotonin in the brain, helping tryptophan to influence the brain and promote sleep.
6. Milk contains some tryptophan (an amino acid with sedative effect) and calcium, which is beneficial for the brain to make full use of tryptophan.
7. Honey Put a small amount of honey into warm milk or vanilla tea. Glucose can prevent the brain from producing vegetarian food.
8. Vegetarian food is a newly discovered food, also known as transmitter, which can keep people's nerves awake.
9. Turkey is rich in tryptophan. Put a turkey or two on the whole wheat bread that you eat in the afternoon, and you will have a good sleep under the guidance of food.
10. Flaxseed is rich in omega -3 fatty acids, which can improve memory and sleep.
1 1. Oatmeal can induce melatonin, and a small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be better.
The above 1 1 foods are commonly used to improve the sleep quality of the elderly. Eating them regularly can not only improve the sleep quality of the elderly, but also have no side effects. Why don't old friends do it? Next, let's take a look at how to prevent insomnia in the elderly.