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.

Yarrow tea, brewed from the medicinal herb Achillea millefolium, has a storied history that dates back thousands of years. Named after the Greek warrior Achilles, who is said to have used it to treat wounds on the battlefield, yarrow has gained a reputation for its potential therapeutic properties. With over 140 species characterised by clustered flowers and aromatic, hairy leaves, yarrow is more than just a decorative plant—it may hold promise for various health concerns.

Promoting Wound Healing

Since ancient Greece, yarrow has been used in poultices and ointments to accelerate wound healing. A 2019 study found that yarrow leaf extracts exhibited anti-inflammatory and antioxidant properties, potentially aiding in wound recovery. Additionally, a small 2017 study indicated that an ointment combining yarrow and St. John’s wort helped heal episiotomy sites, surgical cuts made during childbirth. Despite these promising findings, more extensive human studies are needed to confirm the effectiveness of yarrow in wound treatment.

Supporting Digestive Health

Yarrow has also been traditionally used to address digestive issues such as ulcers, bloating, and irritable bowel syndrome (IBS). The aerial parts of the plant are believed to contain bitter digestive compounds that support bile flow and function as a diuretic. Research has also suggested that yarrow’s alkaloids may possess gastroprotective and antioxidant properties, potentially improving overall digestive health. However, comprehensive clinical trials in humans are necessary to establish these effects definitively.

Alleviating Symptoms of Depression and Anxiety

Yarrow tea may also have mood-enhancing effects. A 2016 literature review highlighted the potential of yarrow-derived alkaloids as natural antidepressants. The researchers suggested that these compounds could serve as a basis for antidepressant drug development. However, most studies included in the review focused on animal models, making it essential for future research to explore the impact of yarrow tea on mental health in human populations.

Boosting Brain Health

Preliminary studies have also examined the impact of yarrow on brain health. A 2017 study suggested that yarrow extracts might help manage certain neurodegenerative disorders, including Alzheimer’s, Parkinson’s, and multiple sclerosis. Similarly, a 2018 review pointed to the alkaloids in yarrow as potential agents in reducing inflammation associated with brain and spinal cord conditions. While these findings are intriguing, they are primarily based on preclinical studies, underscoring the need for rigorous human research.

Reducing Inflammation

Chronic inflammation is associated with various health conditions, ranging from skin infections to liver diseases. Yarrow’s anti-inflammatory properties have been explored in multiple studies. A 2023 study conducted after the COVID-19 pandemic suggested that yarrow’s anti-inflammatory compounds might also help mitigate virus-induced inflammation. Nonetheless, further research is required to confirm these potential benefits.

Addressing Insulin Resistance

Emerging evidence also suggests that yarrow may influence insulin sensitivity. A 2020 study observed that mice fed with yarrow extract for three months showed improved insulin responses. However, given the limited scope of the study and its focus on animal models, the implications for human health remain speculative.

Yarrow tea, a traditional herbal remedy, has garnered attention for its potential health benefits, ranging from wound healing and digestive support to brain health and inflammation reduction. While early studies indicate promising effects, the majority of the research has been conducted on animals or in small-scale trials. As such, it is advisable to consult a healthcare professional before incorporating yarrow tea or its extracts into one’s diet, particularly for individuals with pre-existing health conditions or those taking medication.

Juicy, refreshing, and packed with goodness, watermelon is more than just a summer treat—it's a health booster in disguise. With every bite, you're getting a dose of vitamins A and C, along with lycopene, a powerful antioxidant known to support heart health and reduce inflammation. Meanwhile, its high water content keeps you hydrated, while the natural sugars provide a quick energy lift. Plus, the amino acid citrulline helps soothe tired muscles and the Vitamin C in this juicy fruit helps keep your skin glowing and youthful. While all these health benefits make it look like a superfruit, what do you do if you are a diabetic? Should you consume it or not?

As of now, there isn't any specific research directly connecting watermelon consumption and diabetes management. However, understanding the amount of sugar it contains can help people calculate the amount of watermelon they should consume or if they might consume it at all.

How Much Sugar Does Watermelon Contain?

Watermelon contains natural sugar that may affect your blood sugar levels. The amount of sugar depends on how much watermelon you eat. One cup, or 152 grams (g), of diced watermelon contains 9.42g of natural sugar and 11.5g of carbohydrates. One wedge (about one-sixth of a watermelon, or 286 g) contains 17.7 g of natural sugar and 21.6 g of carbohydrates. A small serving of watermelon may be a nutritious addition to a balanced eating plan if you have diabetes. The American Diabetes Association recommends eating fresh, frozen, or canned fruit without added sugars instead of products that contain added sugars. But there’s some evidence to suggest that eating watermelon may help reduce your risk for certain diabetes-related complications.

Watermelon Even Benefits Diabetics In Certain Ways

Watermelon contains a moderate amount of lycopene, the pigment responsible for its vibrant color and a potent antioxidant. Lycopene has been linked to a reduced risk of cardiovascular disease, which is particularly relevant for adults with diabetes, who are twice as likely to develop heart disease or stroke. Research suggests that lycopene offers multiple health benefits, including antioxidant, anti-inflammatory, cardioprotective, and antiplatelet effects. It also supports blood vessel function by enhancing nitric oxide availability and blood flow, regulates cholesterol levels, and helps control blood pressure.

Top 5 Health Benefits Of Watermelon

1. Hydration Boost: With over 90% water content, watermelon is an excellent way to stay hydrated, especially during hot weather. It helps maintain fluid balance and prevent dehydration.

2. Heart Health: Watermelon is rich in lycopene, an antioxidant that supports heart health by reducing cholesterol levels and lowering blood pressure. Its potassium content also helps regulate heart function.

3. Muscle Recovery: The amino acid citrulline in watermelon aids in reducing muscle soreness and improving post-exercise recovery, making it a great snack for athletes.

4. Skin and Hair Health: Packed with vitamins A and C, watermelon promotes collagen production, keeping skin firm and youthful while also supporting healthy hair growth.

5. Antioxidant Powerhouse: Watermelon contains powerful antioxidants like lycopene and vitamin C, which help combat oxidative stress, reduce inflammation, and protect against chronic diseases.

Kids don't have to be fed burgers or sweet cereals to overeat—simply watching or listening to junk food commercials for just five minutes is enough to trigger a increased calorie intake, a new study found being presented at the European Congress on Obesity in Málaga, Spain.

Scientists found that kids from 7 to 15 years exposed to five minutes of advertisements for junk food consumed an additional average of 130 calories a day when compared to the days they watched non-food commercials. That's about equivalent to two slices of bread more a day—a relatively minor increment that can really add up in the long run.

Conducted by Professor Emma Boyland, a food marketing and child health expert at the University of Liverpool, the research found that all these advertisements, whether they featured a specific product or merely the packaging of companies such as McDonald's or Cadbury, produced the same outcome: the kids consumed more food, even when it had nothing to do with the advertisement they viewed.

The study used 240 Merseyside schoolchildren in the UK. Children were presented with either food or non-food advertisements on two separate occasions for five minutes. These consisted of recognizable brand imagery in the form of TV video, social media posts, podcast clips, and billboard-style images.

Following exposure, children were given snacks such as grapes or chocolate buttons. They were later provided with a variety of lunch alternatives consisting of sweet, savory, and healthy food. Children on average who saw junk food advertisements ate 58 additional calories worth of snacks and 73 more calories for lunch compared to the children who watched non-food-related commercials.

This effect in total 130 extra calories per day happened regardless of whether the ad used an ad form or actual food products. Oddly, even brand-only commercials (those featuring logos or jingles without a picture of the food) contributed to overeating.

Professor Boyland highlighted the insidious but potent power of branding. "This is the first study to demonstrate that brand-only food advertising influences what children eat," she said. "The foods that were served following the adverts didn't correspond to those depicted in the adverts, nor did they contain any logos. Yet children were prompted to eat more."

This draws attention to an underlying psychological impact: familiarity with a brand. Kids tend to be introduced to fast food and snack branding from a very young age and are able to identify and develop liking for such items even before the age of formal schooling. These brand symbols—whether it's a golden arch or a memorable tune—release emotional responses such as comfort, enjoyment, or reward, encouraging more food consumption.

The findings raise serious concerns about existing and upcoming regulations designed to protect children from unhealthy food marketing. The UK government has announced a ban on junk food TV ads before 9 p.m. and paid online ads starting in October, hoping to reduce childhood obesity by cutting 7.2 billion calories a year from children’s diets.

Yet brand-only advertising is still a legal gray area and may be used to break the ban. Professor Boyland said the Advertising Standards Authority had so far failed to define the last set of rules, but branding advertisements that do not specifically promote a product may still be unregulated despite having quantifiable impacts on children's purchasing.

This study indicates that we should be examining advertising trends, which are moving toward establishing brand loyalty and positive emotional relationships instead of just highlighting a product," Boyland said.

What are the Health Risks of Kids Eating Junk Food?

Even small daily increases in calorie intake can add up to substantial weight gain over the long term. Pediatric obesity is linked with a variety of health conditions such as type 2 diabetes, high blood pressure, and mental illness, and it tends to follow into adult life.

The fusion of forceful advertising to children, sophisticated brand images, and minimal regulatory control provides a setting where kids can be constantly encouraged towards unhealthy eating habits, unbeknownst to their parents.

What Parents Can Do to Cut Out Junk Food from Kids Diet

Although policies take time to change, following are practical steps families can take to safeguard kids' health now:

1. Identify Ultra-Processed Foods

Learn to recognize foods that are highly processed and loaded with additives. Fresh fruit and vegetables, dairy products, and meats are less processed, whereas products with long lists of ingredients (typically with chemical-sounding names) are likely ultra-processed.

2. Beware of Hidden Sugars and Salts

Ingredients such as dextrose, corn syrup, or brown rice syrup are nothing more than disguised sugars. Watch out for packaged breads, granola bars, or yogurts that look healthy but are full of sugar.

3. Read Nutrition Labels Closely

Read labels carefully and notice serving sizes, added sugars, sodium, and saturated fat content. One snack pack can have several servings, and tiny variations make a big difference.

4. Fill Plates with Whole Foods

Prioritize whole grains, lean proteins, fruits, and vegetables. Frozen or canned versions with no added salt or sugar are fine, affordable choices. Set these as the default choices during meals.

5. Restrict Screen Time

Attempt to restrict independent screen time during which children may be exposed to screen ads. Where possible, watch media with them and discuss the commercials they watch to foster media literacy.

This research is a wake-up call for policymakers, parents, and public health officials alike. It highlights how brief exposure to junk food marketing can trigger a chain reaction in a child's diet—without them even knowing it.

With brand-only marketing becoming increasingly prevalent and increasingly entrenched in children's online environments, the need for strong regulation, active parenting, and mindful eating habits is more pressing than ever.