People in the whole world suffer more from obesity than ever before. According to the recent statistics 300 million people in the world are obese and more than a billion are overweight. There are many causes for such weight disorder, and among them sleep disorder is listed.
Improper sleeping patterns make you to eat more as during the day the body lacks the needed energy that it should have gained from a restful night sleep. There are foods that can help in achieving good night sleep and Dr. Wendy O’Conor published a book in which she recommends healthy drinks. These are her personal recipes that have been proven to be very effective in acquiring good sleeping patterns. Form her book Weight Loss Juices and Smoothies, we have selected 3 tasty recipes that can help in good sleeping patterns and as well as in the weight loss process.
Close link between sleep shortage and obesity
As per conclusive scientific research not enough sleep is related to the occurrence of obesity. The American Journal of Human Biology released the findings that sleep deprivation impacts the metabolism of glucose, elevates arterial pressure and influences the regulation of the appetite. As per Dr. Kristen Knuston of the University of Chicago, sleeping less than 6 hours is related to the increase in body mass index (BMI). Sleep shortage affects the proper secretion of signaling hormones like ghrelin that results in an increase in appetite, and leptin, accountable for satiation, and if it is not functioning accordingly that leads to higher intake of foods.
In order to improve your sleeping patterns you need to introduce a regular physical activity that will help in lowering stress and anxiety. Hence, along with an active lifestyle, you should combine a diet that would support better quality sleep and as well as a restorative one. There are certain herbs, spices and condiments that can help in overcoming sleep disorders.
These are the recipes that we selected from the book of Dr. Wendy O’Conor:
Drink Recipes for Improved Sleep and Weight Loss
- Ginger and chamomile tea
Ginger is an amazing root health wise thanks to the content of an active compounds known as gingerols and shogaols. These compounds enhance the body’s biological activity and the antioxidant effect that ginger offers battles against the harmful free radicals and inflammation. According to a comprehensive meta-analysis ginger can lower body weight and belly fat. Another study has revealed that gingerol can lower obesity and its complications.
The presence of chamomile will improve the quality of sleep, especially for the older generation and for women after childbirth.
The use of ginger is not advised for pregnant women, diabetics, and weak people or for those ones with blood disease.
- Tea with lemon balm, psyllium powder, apple and cinnamon
Lemon balm acts as an anti-stress agent and an anxiolytic and because of that it is a great ingredient for people with anxiety disorders.
Psyllium powder can absorb water turning into a thick and viscous compound that can control appetite and support weight loss.
Apple contains vitamin B6 and potassium that support sleep. Potassium is a mineral that acts as electrolyte transmitting nerves thus promoting relaxation. On the other hand, the vitamin B6 releases the neurotransmitter elevator serotonin. Plus, this fruit is packed with fiber that provides the feeling of satiation the whole night.
Cinnamon has in its content cinnamaldehyde that triggers thermo genesis thereby the body burns more calories that protects from obesity.
- 1 cup of lemon balm tea
- 2 teaspoons of psyllium powder
- 1 organic apple
- A quarter teaspoon of cinnamon
Preparation: Just mix the listed ingredients and drink this solution in the evening before going to sleep.
People with stomach ulcers, and gastro esophageal reflux should avoid the use of lemon. High intake of cinnamon is not recommended.
- Almond milk with nutmeg
- 1 cup of almond milk
- 1/8 teaspoon of nutmeg, grated
- 1 teaspoon of organic honey
Start with heating the milk and then include the nutmeg. Leave it aside to cool off and once cooled add the honey so that it keeps all its amazing health properties.