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.

Pads are made of synthetic fibres that cause rashes and bacterial infections that further lead to serious problems such as Reproductive Tract Infections, skin irritation, Urinary Tract Infections and Bacterial Vaginosis.

Every month millions of synthetic pads are discarded and many suffer from serious menstrual hygiene problems. Officials note that about 70 percent of reproductive diseases in India are linked to poor menstrual hygiene, affecting nearly 120 million adolescent girls.

Dr Richa Singhal, senior consultant, obstetrics and gynaecology, at Cloud Nine Hospital in Delhi's Patparganj notes: ''A sanitary pad's top-sheet contacts sensitive intimate skin for several days each month."

Poor hygiene, such as reusing unclean cloths or not changing materials frequently, causes infections and itching, rashes, foul odor can increase the chances of cervical cancer.

Here are some alternatives that can replace synthetic pads and prevent serious health issues:

Moringa PadsMoringa, also known as miracle tree, can be consumed in the form of powder, leaves or tablets. Used for its medicinal properties, it has as a 5,000-year history, deeply rooted in Ayurveda for medicinal use.

In modern times, gynaecologists recommend moringa based pads to reduce the risk of urinary tract infections, bacterial vaginosis and yeast infections during menstruation.

It is known for its antimicrobial, anti-inflammatory and antioxidant properties which make it suitable for intimate areas and menstrual care.

Packed with high levels of Vitamin E and fatty acids which strengthen skin barriers and prevent chafing, viable for those who have extended periods. Rich in bioactive compounds, it supports vaginal health by balancing PH level making it suitable for menstrual pads.

These pads can reduce the risk of skin infections, UTIs and yeast infections.

Cotton Reusable Pads

Period Underwear

The switch from white sugar to natural sweeteners like honey, dates and coconut sugar are becoming popular as people grow more away of the side effects of refined sugar.

Among these, monk fruit stands out as a low-calorie alternative that supports metabolic health.

According to National Institutes of Health, consuming white sugar results in allergic reactions and severe metabolic effects and cardiovascular effects. Medical conditions like diabetes, obesity, and fatty liver diseases.

Monk fruit

Monk fruit sweeteners are produced by removing the seeds and skin, crushing the fruit, and then extracting its sweet portions into liquid and powdered forms. Its extracts are being used in sweeteners, packaged foods and beverages.

The International Food Information Council recommends this fruit-based sweetener to diabetic individuals to satisfy their desire for sweet taste while managing sugar intake.

Which Other Natural Sweeteners Can You Use?

Natural sugar is the naturally occurring sweetness in food, they are derived from natural sources like plants, fruits or tree ap, rather than being refined chemically.

They are packed with nutrients that help offset some of the negative aspects of the sugar content. They are comparatively less processed and contain lower glycemic acid which prevents sudden blood sugar spikes.

The key is not eliminating sugar from your diet but replacing it with healthier options like:

1. Fruit JuiceFruit juice is a healthier alternative when made without preservatives or added sugars, but fibre content is low compared to raw fruit.

Bananas, berries and mangoes are good as fruits that contain natural sweetness, they are packed with nutrients that boost immunity.

2. Honey and Maple Syrup

They act as an effective cough remedy and can be added to oatmeal, yogurt or act as a substitute of sugar in tea and coffee. It also helps in lowering blood pressure and stabilizing digestive health.

3. Dates and Rasins

Whole or powdered dates can be added to hot milk or even cakes to make them healthier.

When you lift heavy or workout, you feel like your muscles have been strained, this is because before you muscles are build, there are small muscle ruptures. More than exercise, what matters is what you eat to help you muscles recover. The process is called hypertrophy, when intentional, controlled micro-tears caused by resistance training trigger the body to repair and strengthen muscle fibers. This process requires a specific cycle of damage, rest, and nutrition to be effective.

University of North Carolina Health Wellness Services manager and a certified personal trainer Kathy DeBlasio also explains, "You make microtears in your muscles when you work them. As you heal, you gain muscle and strength." She explains that these tiny tears cause you to feel pain, but they heal within 24 to 48 hours. What matters the most is your diet. There are different foods that help you recover your muscles. Here is a list of 6 foods for you to consume for muscle recovery.

Chicken

Duke Health notes that chicken breast is a lean source of high-quality protein essential for repairing and building muscles. It is also rich in amino acids, especially leucine, which is important for muscle synthesis. A 2024 study in Physiological Reports, noted that chicken intake, combined with resistance training on muscle mass has helped improve strength and muscle mass of elderly women.

Cottage Cheese

Registered dietitian Maddie Pasquariello, RD told Paloton, “Cottage cheese can be a very nutritious addition to your diet from both a macro- and micronutrient standpoint." Pasquariello explained that half-cup serving of full-fat cottage cheese packs around 13 grams of protein. It helps as a building block of muscles, bones, cartilage, skin, hair, and nails. It also helps build and repair tissue. It oxygenates red blood cells to nourish your body with nutrients, helps regulate hormones, supports the production of enzymes used to digest food and create new cells. It also helps in repairing and building muscles.

Potatoes

A 2022 study published in the journal Medicine & Science in Sports & Exercise (MSSE) notes that that potatoes contain a 1.5 per cent protein based on their based on their fresh weight. However, when potatoes are used for starch extraction, a residue remains, that can be used to extract potato protein. Ingestion of 30 g potato protein concentrate increases muscle protein synthesis rates both at rest and during recovery from exercise.

Read: 14 Drinks Or More A Week Could Increase You Risk Of Colon Cancer By 25%

Pomegranate Juice

A 2016 study published in PLOS One notes that pomegranate supplementation accelerates recovery of muscle damage and soreness and inflammatory markers after a weightlifting training session. The study notes: "optimal dose of pomegranate supplementation, showed that either once-daily or twice-daily dietary pomegranate juice supplementation improves strength recovery of both leg and arm muscles after an unaccustomed eccentric exercise."

Eggs

Natalie Rizzo, MS, RD, a registered dietitian, specializing in sports writes: "Eggs have a unique nutrition profile that is great for athletes of all ages. While they make a nice addition to any meal of the day, the nutrients in eggs can help with recovery after exercise."

Fatty Fish

A 2024 study published in Clinical Nutrition ESPEN notes that omega-3 fatty acids in fatty fish could help increase muscle strength, however it does not increase in muscular mass. The study notes: "The interventions of omega-3 fatty acids supplementation and resistance training show promise as a countermeasure against muscular dysfunction."