To be a well-rounded healthy person, you must pay attention to all the different aspects of your life, whether it is fitness, food or sleep. All of them go hand-in-hand so you cannot neglect one or the other.

Many people often neglect their sleep in order to finish other important work. Losing sleep can be detrimental for your health, and if you are unable to sleep, you may be causing other issues for your health. When you are facing these issues, it is easy to get medication, but there are many side effects to them. There are many foods that can help you feel better and aid in your sleep. Although eating before you sleep is discouraged by healthcare professionals. These foods boost the serotonin in your body and help you fall asleep.

Role of Serotonin and Tryptophan

Serotonin is a neurotransmitter that helps control your sleep. When you don't have enough serotonin, you might find it hard to fall asleep or stay asleep. This is called insomnia. You can't get serotonin directly from food, but you can eat foods that have tryptophan. Tryptophan is a special building block that your body uses to make serotonin. It also helps make melatonin, another chemical that helps you sleep. So, eating foods with tryptophan can help your body make the sleep chemicals it needs. These chemicals help your brain and body know it's time to rest.

Foods That Boost Serotonin In Your Body

Banana & Almond Butter

This snack combines carbs, protein, and healthy fats for steady energy and sleep hormones. Almond butter stabilizes blood sugar, preventing waking up at odd hours, while bananas and almond butter relax muscles with magnesium and potassium, promoting calm and restful sleep.

Greek Yogurt with Sprouted Pumpkin Seeds

Yogurt improves sleep quality and supports gut health, which influences sleep. Tart cherries provide melatonin, and pumpkin seeds offer tryptophan and magnesium, working together to induce sleep and maintain it throughout the night.

Eggs

Eggs, especially yolks, boost tryptophan for serotonin production, aiding sleep. They are nutrient-packed with tyrosine, choline, biotin, and omega-3s, and their versatility makes them a convenient, healthy bedtime snack.

Cheese

Cheese is a tryptophan source, promoting relaxation and sleep. Mac and cheese combines cheese, eggs, and milk for a tasty sleep-friendly snack. Cheese also provides calcium, benefiting both sleep and bone health.

Edamame

Edamame offers tryptophan and isoflavones, improving sleep, especially for women. It's versatile, eaten plain or seasoned, and adding it to a snack mix enhances gut health, contributing to improved sleep quality.

Popcorn & Cashews

This high-fiber snack improves sleep; cashews provide tryptophan, and popcorn fights inflammation. The mix of carbs, fiber, healthy fats, and protein creates a well-rounded snack that supports both health and restful sleep.

Chia Pudding

Chia pudding's fiber supports gut health, aiding sleep. Chia seeds' magnesium and calcium help convert tryptophan to serotonin. Milk enhances calcium, further assisting sleep. Adding fruit and nuts boosts carbs and tryptophan for an even better sleep-promoting snack.

Salmon

Salmon provides tryptophan and omega-3s, aiding sleep and heart health. A frittata combines salmon, eggs, and milk for a nutrient-rich sleep snack. Salmon also balances cholesterol and lowers blood pressure, contributing to overall well-being and better sleep.

A growing body of research is raising fresh concerns about how deeply smartphones are shaping not just attention spans, but also eating habits and self-image among young people. A recent study published in the Journal of Medical Internet Research has found that excessive and compulsive smartphone use may significantly increase the risk of disordered eating behaviors in adolescents and young adults.

Smartphones Could Turn Into Dependency

The study centers on what researchers describe as Problematic Smartphone Use, or PSU. This is not simply spending long hours on a device, but a pattern marked by psychological dependence, difficulty cutting back, and anxiety when separated from the phone. Unlike casual or necessary screen time, PSU begins to interfere with daily functioning and emotional well-being.

To understand the scale of the issue, researchers analyzed 35 studies involving more than 52,000 participants, with an average age of 17. The findings paint a worrying picture. Young individuals who showed signs of smartphone dependency were more likely to engage in unhealthy eating behaviors. These included emotional overeating, uncontrolled food consumption, and patterns resembling food addiction, even in the absence of a formal diagnosis.

A 7-hour Tipping Point

One of the most striking findings of the study is the identification of a potential threshold. The risk of disordered eating rose significantly among those who used their smartphones for more than seven hours a day. While this may not seem unusual in an increasingly digital world, the study suggests that crossing this limit could have tangible effects on both mental and physical health.

A key factor driving this link appears to be body image dissatisfaction. Constant exposure to curated and often unrealistic images on social media platforms can distort perceptions of beauty and self-worth. Over time, this can lead to unhealthy comparisons and a strained relationship with food.

More Than Screen Time

Importantly, the researchers highlight that not all screen time carries the same risk. The distinction between general use and PSU is crucial. It is the compulsive nature of usage, accompanied by withdrawal symptoms and loss of control, that is most strongly associated with negative outcomes.

The study does not claim that smartphones directly cause eating disorders. Instead, they act as a contributing factor that can amplify existing vulnerabilities, particularly in impressionable age groups.

Wider Mental Health Implications

Beyond eating behaviors, excessive smartphone use has also been linked to anxiety, depression, lower physical activity levels, and reduced productivity. These interconnected issues suggest that digital habits are playing a broader role in shaping overall health.

What Could Help?

Experts suggest that small, consistent changes can make a difference. Setting clear boundaries for screen time, taking regular breaks, and engaging in offline activities such as sports or hobbies can help restore balance. Encouraging mindful use of technology, especially among younger users, is increasingly being seen as an important step in both prevention and intervention.

As smartphones continue to be an inseparable part of daily life, the study highlights the need to look beyond convenience and consider their deeper psychological impact.

Tuberculosis continues to be one of India’s most persistent infectious diseases, but beyond medicines and diagnostics, one factor often decides how well a patient recovers or resists infection in the first place: nutrition. Experts say food and lifestyle are not just supportive elements in TB care. They are central to both recovery and prevention.

Why Nutrition Matters More Than You Think

Tuberculosis and malnutrition are closely linked. The infection weakens the body, reduces appetite, and leads to weight loss, while poor nutrition further lowers immunity, making it harder to fight the disease. Research, including findings published in PubMed Central, shows that undernutrition significantly increases the risk of developing active TB and worsens outcomes during treatment.

Dr Mihir Gangakhedkar explains that TB is both a cause and effect of protein energy malnutrition. In simple terms, poor dietary habits can increase susceptibility, and the disease itself further drains nutritional reserves. To counter this, patients often require nearly 1.5 times their usual calorie intake to regain weight and strength.

Read: Is Cough Really Necessary For TB? 80% Of Patients Don't Have It, Says Study

What Should TB Patients Eat?

Experts agree that rebuilding the body starts with prioritizing protein and calorie intake.

Dr Sumeet Singhania recommends including protein-rich foods such as eggs, lentils, dairy products, and meat to help repair tissues and regain muscle mass. Dr Gangakhedkar echoes this, adding paneer, curd, and even protein supplements if needed.

Alongside protein, micronutrients play a critical role. Colorful fruits and vegetables provide vitamins A and C, which support immune function and recovery. Whole grains like millets offer sustained energy, which is crucial for patients dealing with fatigue.

Another key takeaway from research is consistency. The RATIONS study in India demonstrated that improving dietary intake among families of TB patients reduced disease incidence by nearly 40 percent. This highlights that nutrition is not just important for patients, but also for those living with them.

Patients are also advised to avoid processed and junk foods, which offer little nutritional value and may slow recovery.

Read: World Tuberculosis Day 2026: Theme, Origin, And Significance

Can Lifestyle Changes Prevent TB?

While TB spreads through airborne droplets, not everyone exposed develops the disease. Immunity plays a decisive role here.

Dr Harsha Jain emphasizes that a strong immune system can significantly reduce the risk of developing active TB. This includes maintaining a balanced diet, engaging in regular physical activity, getting adequate sleep, and managing stress.

Certain habits can increase vulnerability. Smoking damages the lungs and weakens local immunity, while excessive alcohol intake can impair overall immune response. Avoiding these is considered essential.

Environmental factors also matter. Good ventilation reduces the concentration of infectious droplets in the air, and simple practices like covering the mouth while coughing can limit transmission. Early screening, especially for high-risk individuals, adds another layer of protection.

Food, Habits And Recovery Go Hand In Hand

TB treatment is often long and demanding, but recovery is not driven by medication alone. A nutrient-rich diet helps the body heal faster, regain weight, and tolerate treatment better. At the same time, healthy lifestyle choices strengthen immunity and reduce the chances of infection or relapse.

In a country where TB remains widespread, these everyday choices can quietly make a powerful difference.

Dr. Sumeet Singhania is a Consultant, Pulmonary Medicine at Kokilaben Dhirubhai Ambani Hospital, Mumbai

Dr Harsha Jain is a Consultant - Pulmonologist at Sahyadri Super Specialty, Deccan

Dr. Mihir Gangakhedkar is a Consultant - Pulmonology at Fortis Hospital Mulund, Mumbai

Hyderabad pediatrician Dr. Sivaranjani Santosh shared on X, previously Twitter that she has been sent a notice by JTNL Consumer Health (India) Private Limited, a Kenvue Inc. company. The notice claimed that Dr Sivaranjini has been maligning the names of ORSL and ERZL for her "own commercial benefits" and for "increasing the number of followers" on her page.

Also Read: Shigella Cases Rise To 12 In Kerala: Doctor Explains Why The Bacterial Infection Is Fatal For Young Kids

Dr Sivaranjini has been campaigning that commercial beverages labeled as ORS were often high in sugar and nutritionally different from the WHO-recommended Oral Rehydration Solution, a life-saving treatment for dehydration. In a statement following the court order, Dr. Sivaranjani said, “The long battle we have won! ORSL cannot produce new high-sugar ORSL, but it wants to clear out its existing ₹180 crore stock. India, please stand with me! People’s power has to win against corporate lobbying.”

Dr Sivaranjini claims that this is why she has been sent a notice by the company. However, the truth is that ORSL or ERZL, while specializes in hydration solution and claims it as solutions for illness and daily fluid replenishment, however, it does not match the WHO standards.

Also Read: Beat The Heat With ORS: How To Know Which One Is Real?

A Doctor's 8-year-long Fight Against Fake ORS

In 2022, Dr Sivaranjini filed a Public Interest Litigation in the Telangana High Court seeking directions for manufacturers to remove the letters “ORS” from the product name ORSL. Following the petition, companies began promoting the idea of “silent dehydration,” a term that does not appear in recognised medical literature, to market the drink.

the problem is that while there are disclaimers on the ORSL tetra packs that state: “Do not use during diarrhoea,” but these disclaimers are often printed in very small fonts, and easy to overlook. “Pharmacists also prefer selling ORSL because they earn a higher margin, as ORSL is twice as expensive as standard ORS solutions,” said Dr Sivaranjini.

Dr Sivaranjini has documented cases of children developing life-threatening dehydration despite being administered drinks marketed as ORS. These are so-called "repair solution" drinks, as she calls them, which contain excessive sugar and inadequate salt and electrolyte ratios and can undermine the purpose of a life-saving medical formulation, which is recognized by the WHO.

Dr Santosh explains: "During diarrhoea, high-sugar drinks should be avoided because excess sugar can worsen the condition.When ORSL was introduced, manufacturers met with paediatricians, leading many to believe it was ORS. But in reality, the sugar content in ORSL is as high as in packaged soft/fruit drinks, with only a little extra sodium. We noticed that many children’s diarrhoea worsened. When we investigated we realised ORSL is not the same as ORS.”

What Is ORS?

It is an adequate glucose-electrolyte solution called the Oral Rehydration Salts (ORS) solution. It was first used in 1969, and then a new solution has been recommended by the WHO and the UNICEF since 2003. This use of ORS formulation, as WHO mentions has improved effectiveness from as compared to the old solution.