Reasonable meal patterns improve sleep health

Li Ying, Director of the Research Office of Harbin Medical University

The two biggest intrinsic factors in health are diet and sleep

Poor sleep health is now a growing public health problem.

Based on the current epidemiological evidence, the directionality of the relationship between sleep duration/quality and diet cannot be judged

How does sleep affect diet? The team of researchers first investigated the effect of sleep on dietary intake through a meta-analysis, which confirmed that sleep restriction (<5.

What effect does diet have on sleep? When exploring the effect of dietary intake on sleep, we first analyzed the role of melatonin and serotonin in sleep regulation from the biological basis: melatonin is considered to be the main regulator of the sleep-wake cycle, and melatonin is the main regulator of the sleep-wake cycle.

When studying the impact of dietary factors on sleep health, the overall effect of diet should be considered

Short sleep duration, poor sleep quality, and insomnia are increasingly recognized as risk factors for cardiometabolic disease, and national public health agencies and foundations issued a consensus statement encouraging the development and evaluation of strategies to improve sleep, emphasizing dietary patterns as a The potential role of modifiable lifestyle factors, which can be used to improve sleep health, also reveals key avenues for future research

Evidence-based recommendations to promote healthy sleep are to encourage individuals to increase their intake of fruits (eg, kiwi, cherries, tomatoes, strawberries), vegetables, nuts (eg, almonds and walnuts), legumes, and other low-calorie foods (eg, whole grains), And include fish and other lean animal protein sources, all of which are signature foods of the Mediterranean diet and other healthy eating patterns

"China Food News" (December 1, 2021 03 edition)

(Editor in charge: Zhou Yan)