The Real Nutritionist

Good health through real food

  • Home
  • About
    • Childhood Nutrition
    • Digestive Health
    • Fertility & Pre-Conception
    • Healthy Eating
    • Pregnancy & Post-Natal
    • Women’s Wellness
  • Services
    • Packages & Programmes
    • Prices
    • Summer Reset
  • Blog & Shop
    • Shop
    • Blog
    • Recipes
  • Book an Appointment
  • Contact

Insomnia Issues & Sleep Problems Part I – Nutrition

21st August 2017 · Leave a Comment

“Shut up and go to sleep, Brain!”

Is this what you find yourself saying to yourself when your head hits the pillow? Or after an hour of lying there? Or maybe when you wake up a few hours later, at 2 or 3 in the morning? You are not alone. Around 30 per cent of Americans suffer with insomnia issues, and given our similar lifestyles, it’s likely the numbers in Australia and Great Britain are comparable.

And it could be down to what we eat and drink. No great surprises there! But keep reading anyway, there may be some pearls of wisdom here…!

If you have difficulty sleeping at least three times a week for three months or more, then you are suffering from chronic insomnia. As we know, sleep deprivation is not good for our general and mental health (ask any new mother!). Studies show insomnia issues and sleep disorders increase the risk of many big-name health issues – hypertension, diabetes, obesity, depression, heart attack, and stroke.

But it’s not just the quantity of total sleep you get, it’s the quality too. Your body repairs physically during the non-REM deep sleep stage, and then repairs psychologically during the REM stage that follows. Chemicals in the brain facilitate getting to sleep and transitioning from one sleep stage to another, so it’s important to keep the body in balance.

No insomnia issues here!

No insomnia issues here!

So, what can you do to improve your sleep quantity and quality, from the inside, out?

Not sure if you’re eating the right things to help or prevent your insomnia issues?

It’s true that some foods might stop you getting the sleep you need, and others might help your slumber. First, let’s look at some of the things that are stopping you from getting a good night’s rest. Yes, you may know all of these, but maybe they’re more important than you realised…

What to avoid that can be too stimulating…
  • Sugar – this is an obvious one, fuelling the body at the wrong time of day. Even sweeteners, which mimic sugar, can trick the body into producing cortisol. This prevents the body, and mind, from being able to wind down at the end of the day.
  • Caffeine – another obvious one, and it can take longer than we realise for the body to filter the caffeine out of its system. Avoid tea, coffee, caffeinated fizzy drinks and dark chocolate after around 2pm if you want to nix those insomnia issues.
  • Alcohol – stop drinking around 2 hours before bed. Alcohol tricks the brain into thinking it is able to sleep, by activating receptors for the brain chemical, GABA. It then wakes up later, realising it doesn’t actually have enough GABA required to facilitate sleep.
  • Drinks containing artificial sweeteners – these have been shown to affect the quality of sleep. Again, they trick the brain, affecting the levels of chemicals (neurotransmitters), raising the resting heart rate and preventing adequate deep, restorative non-REM sleep.
  • Monosodium Glutamate (MSG) – this can act as an excitotoxin in the brain, stimulating activity. Too much glutamate also throws the balance of GABA, which in turn increases anxiety and reduces REM sleep levels. Foods that encourage the formation of glutamate in the body include: whey protein, gelatine, soy, peas, tomatoes and parmesan cheese – reduce these foods and foods containing MSG if you are experiencing anxiety and poor sleep.
  • Nicotine – there are lots of reasons to stop smoking, but if you’re experiencing insomnia issues and poor sleep quality, then this is a big one. Nicotine is a stimulant, so any smoking later in the day/evening in particular could be keeping you awake at night. Withdrawal pangs overnight may wake you up and keep you awake.

    Causes of insomnia issues

    Even a tiny coffee could cause insomnia issues!

Now you’ve cut out all the ‘fun’, and are well on your way to a good night’s sleep, we can focus on things that will encourage slumber…

What to have that helps you relax…
  • Tryptophan – this particular amino acid, which is a building block of protein, is a precursor to serotonin, another brain chemical which promotes sleep. Consuming foods higher in tryptophan may increase your serotonin levels. Try eating the following for dinner or as a snack in the evening: eggs, cheese, nuts and seeds, salmon, and turkey. Combining these foods with some carbs – rice, oats, sweet potato – may help the body’s absorption of tryptophan.
  • Magnesium – this trusty mineral helps with sleep efficiency and time, relieves stress, relaxes muscles, and stimulates GABA receptors in the brain. What can’t it do? Foods high in magnesium include: dark leafy greens, nuts, seeds, fish, avocado, yoghurt, and banana. So, a dessert of plain/Greek yoghurt and banana with a sprinkle of sunflower and pumpkin seeds on top is perfect. However, many people are deficient in magnesium so you may find you need a little more help. We can discuss the perfect magnesium supplement for you (trust me, there are many to choose between) during your initial consult.
  • Herbal tea – herbal teas are the perfect way to help relax your body and mind, whilst having the added bonus of replacing the caffeinated coffee and tea you’re now cutting out due to your insomnia! Chamomile is a common choice, but there are others to choose too. Passionflower is fantastic for calming the mind, boosting GABA levels, and promoting sleep quality. There are lots of herbal tea blends available that target sleep and relaxation specifically, but they need to be consumed daily for a week or two before you notice the effects. Just be sure to check the ingredients are safe if you are pregnant, breastfeeding or taking medication.
Tea to reduce insomnia issues

C’mon, I know you’re eyeing off the dessert in the background as much as I am!

Insomnia issues are not just about what you eat and drink.

Whilst the substances you consume play a role in your ability to sleep, and sleep well, there is so much more going on in our lives that we must look at other factors too. I address some of the ‘lifestyle’ factors in my next blog post (Part II).

Hormonal imbalances, mood changes and/or PMS, adrenal fatigue, thyroid issues, chronic stress, the list goes on. These issues all play a role – affecting the ability of neurotransmitters, like GABA, serotonin, noradrenaline to enable the brain to relax, sleep, and transition from one sleep state to another. To improve your sleep and gain a greater understanding of your health, we must look at the whole picture.

Where to from here?

If your insomnia issues are becoming a chronic problem, don’t keep suffering. Book in TODAY to chat in-depth about your sleep, diet, health history, and more. Sleep easy knowing we are going to get to the bottom of your health issues. Let me help you get the sleep you need and reach your health goals!

BOOK NOW!

In the meantime, keep an eye out for my next blog post, about the impact of lifestyle factors on sleep, later this week.

Lucy x

Filed In: General Health / Tagged: caffeine, chamomile, insomnia, magnesium, neurotransmitters, passionflower, relaxation, serotonin, sleep, sleep deprivation, sweet dreams, tryptophan

Post-Partum Nutrition Part II – What Should I Eat?

27th June 2017 · Leave a Comment

How can you get your post-partum nutrition right and eat to boost energy as a new mum?

Post-partum nutrition – the fourth trimester

What does every new mum have in common (and some not-so-new mums too)? Fatigue. We are just. so. damn. tired. Which makes it so much harder to eat right. Our bodies crave short, sharp boosts of energy, so we grab the nearest, easiest thing – and it usually contains caffeine, or sugar, or both. Sound familiar?

Don’t panic – I’m a realist, so some caffeine and sugar is a-okay in my book – just go BIG on quality (think organic chemical-free coffee, 70%+ chocolate), and small on quantity, and enjoy each and every sip/bite! However, you can only do so much to minimise the fatigue (we all know mum-naps are in short supply) and relying on caffeine and sugar to get you through every day will only lead to crashes. Save these treats for the really tough days!

So, what should we be eating after we’ve just put our bodies through possibly the biggest challenge they’ll ever experience? Check out below for the key areas of post-partum nutrition, and some tips for what you can enjoy during this amazing-yet-energy-zapping period of your life.

Post-Partum Nutrition Tip #1 – Protein & Fat

Just like post-workout snacks, including healthy protein and fat is critical for postpartum recovery, energy to get through long nights (and days), and fuel for breastmilk if you are breastfeeding. In fact, it is particularly important in the production of breastmilk, since a large proportion is made up fat.

Find your healthy fats in avocados, nuts, eggs, oils (extra virgin olive, coconut, avocado, walnut, macadamia, flaxseed etc). Healthy protein sources include:

  • Eggs
  • Yoghurt – full fat, Greek, no flavouring – add your own!
  • Lean meats and fish – be mindful of tuna and other fish sources of mercury if breastfeeding
  • Beans – great vegetarian option
  • Nut butter, nuts and seeds
  • Hummus – the sesame seeds and tahini (from chick peas) provide great sources of protein
  • Veg – cauliflower, broccoli and spinach are great sources
  • Protein powders – go for a good brand like SunWarrior or Raw – useful in smoothies and protein balls!
Post-Partum Nutrition Tip #2 – Dealing With Cravings

Craving sugar? Caffeine? Beer? You may find your body craving certain foods and drinks post-partum. After both births, I craved beer, when it normally wouldn’t be my drink of choice! I allowed myself a little indulgence a few days a week (I usually couldn’t manage a whole beer though). And you should too, but be mindful of what it is your body is craving and why. If it’s sugar and/or caffeine, find some healthy swaps and alternatives to get you through each day.

Ways to beat your post-partum cravings:

  • If you’re craving sugar, add cinnamon to your breakfast or snacks; cinnamon is known to help reduce the craving
  • If you’re reaching for the chocolate, try a date with almond butter – the sweetness is super-satisfying, but the added fibre, healthy fat, protein and vitamins and minerals make it a much healthier option. Just stick to 1 or 2 though!
  • If you want to chug coffee like it’s going out of fashion, try some of these alternatives – strong peppermint tea (eg fresh leaves steeped overnight) will give you a big kick in the morning; green tea contains some caffeine but offers other benefits too; dandelion root tea…
  • If you are going after cola, then try having a glass of coconut water a day instead. This will hydrate and replace electrolytes, and hit the sweet spot. This was my go-to in the mornings during the morning feed!
Post-Partum Nutrition Tip #3 – Hydration

I can’t stress how important this is. If you are breastfeeding you need approximately 2.5 litres of fluid a day; a little bit more if you are undertaking high levels of exercise, sweating a lot or are in a hot climate. Otherwise approximately 2 litres is a good amount. I say ‘approximately’ since size and stature influence this too. Remember, if you have just recently had your baby, then your body is flushing out a lot of excess fluid from the pregnancy, so it’s especially important to keep your hydration up to assist with this process!

  • Water – flavour with fruit, mint, cucumber slices etc to make it more exciting
  • Coconut water – great source of electrolytes
  • Coffee & tea – these count towards your fluid intake, but remember they are also diuretics, so limit them to 1-2 cups per day
  • Soft drinks – these don’t provide any nutritional value, so try to avoid or limit to 1 glass a few times a week
  • Alcohol – whilst this is another source of fluid, it is generally quite dehydrating. Have an extra glass of water for each alcoholic beverage to balance things out

*Don’t forget, breastfeeding requires more ‘extra calories’ than being pregnant. It can zap you further of your nutrients and energy, making good post-partum nutrition for mum even MORE important. Be mindful too of how much caffeine (tea, coffee, chocolate, soft drinks) you are consuming, as small amounts can reach bub.

Need some extra help to boost your energy and immune system, and get back on track after having your bundle of joy? Then get in touch NOW to book your postnatal consultation.

And don’t forget to check out my FREE eBook for some delicious, quick and easy lunch recipes that will help boost your hormones:

“Nutrient-Boosted Lunches for Women – in 10 minutes or less”

Filed In: Post-Partum / Tagged: caffeine, cravings, energy, fatigue, hydration, new baby, new mum, nutrition, postpartum, preparation, tips

Browse

  • Home
  • About
  • Book an Appointment
  • Contact
  • Services
  • Privacy Policy

From the blog

  • How to improve your health when you’re a busy working mum
  • Recipe: Easy Moroccan Chickpea Stew
  • 9 Simple Teas That Work Wonders On Your Wellness
  • 7 Best DIY Detox Baths for Tired Mums
  • 4 Simple Ways To Ensure Your Baby Gets Enough Iron With Baby-Led Weaning

Instagram

About

~Taunton Nutritionist ~

The Real Nutritionist is about optimising your health and wellbeing. It's honest and holistic, yet balanced and realistic.

It's about what is best for you, to help reach your health goals, in an achievable and sustainable way.

More about The Real Nutritionist >

Copyright © 2017 The Real Nutritionist. All rights reserved.

Manage Cookie Consent
We use cookies to optimise our website and our service.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}