Health and Me

Ishita Roy

Your Favorite Junk Foods Could Be Stealing 36 Minutes Of Life Per Bite

Your Favorite Junk Foods Could Be Stealing 36 Minutes Of Life Per Bite`

A recent study from the University of Michigan has revealed unsettling insights into the hidden cost of some of our most beloved everyday foods. That fizzy can of cola or a quick bite of a hot dog might be taking more than just a toll on your waistline—it could be shaving minutes off your life.

Researchers analyzed more than 5,800 commonly consumed foods and calculated their impact on human health and the environment. Each food item was evaluated for its nutritional quality, links to disease, and long-term effects on life expectancy.

<strong>One hot dog:</strong> Could cut 36 minutes from your life.

<strong>A can of Coke:</strong> May reduce it by 12 minutes.

<strong>Breakfast sandwiches and eggs: </strong>Linked to a 13-minute drop each.

<strong>Cheeseburgers:</strong> Associated with a 9-minute reduction.

<strong>Bacon strips:</strong> Cost around 6 minutes.

These calculations are based on nutritional risk factors, including salt, sugar, trans fats, and processed meat content—all of which are known contributors to chronic diseases.

<h4>The Role of Ultra-Processed Foods (UPFs)</h4>

The main culprits identified are ultra-processed foods (UPFs)—mass-produced products that often contain high levels of refined sugars, salt, unhealthy fats, additives, and preservatives. While undeniably convenient and flavorful, UPFs have been increasingly linked to various long-term health issues.

A separate study published in the British Medical Journal earlier this year supported these findings, highlighting some alarming statistics related to heavy UPF consumption:

<ul><li>50% higher risk of dying from heart-related illnesses</li></ul>

<ul><li>Up to 66% greater chance of developing heart disease</li></ul>

<ul><li>12% increase in type 2 diabetes risk</li></ul>

<ul><li>48–53% higher likelihood of mental health issues such as anxiety and depression</li></ul>

Experts say these numbers confirm what public health advocates have long warned—that the so-called “Western diet” rich in processed and packaged foods is harming global health. And this dietary pattern is no longer limited to the West; it’s spreading rapidly across countries like India.

<h4>Not All Foods Take Time—Some Add It</h4>

Thankfully, the same University of Michigan study also identified foods that add time to your life expectancy:

<strong>Fatty fish (like salmon): </strong>Can add 32 minutes per serving

<strong>Fruits, vegetables, legumes, and nuts:</strong> Consistently associated with extended longevity

Even some cheeses, like cheddar and brie, were found to offer surprising benefits due to their fermentation process. These cheeses contain beneficial bacteria and nutrients that may help reduce the risk of diseases such as liver cancer.

Sugary drinks like cola remain a major concern. A single can of Coke contains around 39 grams of sugar, far exceeding the American Heart Association’s daily recommended limit. Excess sugar intake contributes to obesity, insulin resistance, type 2 diabetes, and cardiovascular disease.

So, when the study links one can of Coke to a 12-minute life reduction, it's not hyperbole—it's rooted in science that shows how excess sugar disrupts the body's systems over time.

Perhaps the most worrying part of the findings is just how normal these foods have become. In many urban or low-income settings, ultra-processed meals, fizzy drinks, and packaged snacks are marketed as affordable, quick solutions for busy lives.

But the hidden cost is significant—not just in minutes lost from our lives but in long-term healthcare expenses, reduced quality of life, and an increased burden on public health systems.

According to the World Health Organization (WHO), non-communicable diseases like heart disease, diabetes, and cancer account for 74% of global deaths, and diet is a major contributing factor.

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A recent study from the University of Michigan has revealed unsettling insights into the hidden cost of some of our most beloved everyday foods. That fizzy can of cola or a quick bite of a hot dog might be taking more than just a toll on your waistline—it could be shaving minutes off your life.What the Study FoundResearchers analyzed more than 5,800 commonly consumed foods and calculated their impact on human health and the environment. Each food item was evaluated for its nutritional quality, links to disease, and long-term effects on life expectancy.Here’s what they discovered:One hot dog: Could cut 36 minutes from your life.A can of Coke: May reduce it by 12 minutes.Breakfast sandwiches and eggs: Linked to a 13-minute drop each.Cheeseburgers: Associated with a 9-minute reduction.Bacon strips: Cost around 6 minutes.These calculations are based on nutritional risk factors, including salt, sugar, trans fats, and processed meat content—all of which are known contributors to chronic diseases.The Role of Ultra-Processed Foods (UPFs)The main culprits identified are ultra-processed foods (UPFs)—mass-produced products that often contain high levels of refined sugars, salt, unhealthy fats, additives, and preservatives. While undeniably convenient and flavorful, UPFs have been increasingly linked to various long-term health issues.A separate study published in the British Medical Journal earlier this year supported these findings, highlighting some alarming statistics related to heavy UPF consumption:50% higher risk of dying from heart-related illnessesUp to 66% greater chance of developing heart disease12% increase in type 2 diabetes risk48–53% higher likelihood of mental health issues such as anxiety and depressionExperts say these numbers confirm what public health advocates have long warned—that the so-called “Western diet” rich in processed and packaged foods is harming global health. And this dietary pattern is no longer limited to the West; it’s spreading rapidly across countries like India.Not All Foods Take Time—Some Add ItThankfully, the same University of Michigan study also identified foods that add time to your life expectancy:Fatty fish (like salmon): Can add 32 minutes per servingFruits, vegetables, legumes, and nuts: Consistently associated with extended longevityEven some cheeses, like cheddar and brie, were found to offer surprising benefits due to their fermentation process. These cheeses contain beneficial bacteria and nutrients that may help reduce the risk of diseases such as liver cancer.The Sugary Drink ProblemSugary drinks like cola remain a major concern. A single can of Coke contains around 39 grams of sugar, far exceeding the American Heart Association’s daily recommended limit. Excess sugar intake contributes to obesity, insulin resistance, type 2 diabetes, and cardiovascular disease.So, when the study links one can of Coke to a 12-minute life reduction, it's not hyperbole—it's rooted in science that shows how excess sugar disrupts the body's systems over time.A Public Health Wake-Up CallPerhaps the most worrying part of the findings is just how normal these foods have become. In many urban or low-income settings, ultra-processed meals, fizzy drinks, and packaged snacks are marketed as affordable, quick solutions for busy lives.But the hidden cost is significant—not just in minutes lost from our lives but in long-term healthcare expenses, reduced quality of life, and an increased burden on public health systems.According to the World Health Organization (WHO), non-communicable diseases like heart disease, diabetes, and cancer account for 74% of global deaths, and diet is a major contributing factor.

your favorite junk foods could be stealing 36 minutes of life per bite

Tanya Dutt

Woman Ends Up In ER After Taking Turmeric Supplement That Caused Liver Damage – How 'Natural' Supplements Can Be Dangerous?

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Katie Mohan thought she was doing something good for her body. Like millions of others, the 57-year-old from New Jersey had seen a doctor on Instagram rave about turmeric’s anti-inflammatory properties. Joint pain and inflammation are common issues, and turmeric—a golden spice rooted in ancient wellness practices—seemed like a natural fix. What could possibly go wrong? Quite a bit, it turns out.

After weeks of taking megadoses of turmeric supplements—2,250 mg a day, more than ten times the World Health Organization’s recommended limit—Katie landed in the hospital with severe liver damage. Her case isn't isolated, and it raises urgent questions about how unregulated supplement use is silently harming thousands, especially when mixed with misleading online wellness claims.

Katie began taking turmeric capsules for general inflammation after seeing health advice from a popular wellness influencer. Like many, she believed that “natural” meant “safe”—especially when compared to synthetic medications.

But the problem wasn’t turmeric itself—it was the dose. According to WHO guidelines, a safe upper limit is around 204 mg a day for someone who weighs 150 pounds. Mohan was taking more than ten times that, unaware of the toxic potential.

Within weeks, her body started sending distress signals: stomach pain, fatigue, nausea, and dark urine. Classic signs of acute liver injury.

Blood tests revealed her liver enzymes were 60 times the normal level—a severe red flag for hepatologists. At NYU Langone Hospital, her specialist, Dr. Nikolaos Pyrsopoulos, told NBC News she was “one step away from needing a liver transplant.”

Turmeric has long been celebrated in both traditional medicine and modern wellness for its active compound, curcumin, known for anti-inflammatory, antioxidant, and possibly even anticancer properties. It's generally safe in culinary amounts—think curries, teas, or golden lattes.

But here's the twist- supplements aren’t the same as food. When curcumin is extracted, concentrated, and supercharged—often with black pepper (piperine) to increase absorption—it becomes a potent bioactive agent. Piperine can boost turmeric absorption by 2,000%, making curcumin flood the body in ways our systems weren’t designed to handle.

While curcumin toxicity is rare, the increasing concentration and frequency of supplement use has changed the equation. Doctors now say turmeric is among the most common herbal causes of liver injury in the U.S.

Katie’s case isn’t an anomaly. According to a 2024 study published in JAMA Network Open, cases of drug-induced liver injury (DILI) caused by herbal and dietary supplements nearly tripled between 2004 and 2014 and the trend is still rising.

Lack of regulation. Unlike pharmaceuticals, supplements aren't held to the same safety standards. Doses aren’t standardized. Labels are often vague. And consumers are left to self-diagnose and self-medicate—usually based on hearsay, trends, or influencers. Among the most commonly implicated supplements are:

<ul><li>Turmeric</li><li>Green tea extract</li><li>Ashwagandha</li><li>Garcinia cambogia</li><li>Red yeast rice</li><li>Black cohosh</li></ul>

Combined, these six supplements are used by over 15.6 million Americans each month, many without medical guidance.

The liver is your body’s primary detox organ. Everything you ingest—medication, supplements, alcohol, even food—is filtered and broken down here. When supplements like turmeric are taken in high doses, especially those enhanced with absorption boosters like piperine, they can overwhelm the liver’s metabolic pathways.

In some cases, high curcumin concentrations may even trigger autoimmune-like responses, where the body’s own immune system attacks the liver, mistaking it for a threat. The symptoms of turmeric-induced liver damage are often subtle at first:

<ul><li>Fatigue</li><li>Nausea</li><li>Poor appetite</li><li>Dark urine</li><li>Jaundice (yellowing of the skin or eyes)</li></ul>

Many people don’t connect these to their supplements until it's too late. One of the most concerning aspects of Katie’s case is where she got her medical advice: not from her doctor, but from Instagram.

In a culture increasingly driven by influencers, it's easy to get swept up in the wave of quick fixes and natural cures. But the line between science and marketing is getting blurry and it’s making people sick.

According to the CDC, more than 5 million Americans currently live with some form of liver disease, and nearly 60,000 die of liver failure each year. Supplements may seem harmless, but when misused, they can compound existing health risks, especially for those with underlying conditions.

Katie spent six days in the hospital. Thankfully, her liver responded to treatment after she stopped the supplements. The liver is a forgiving organ, but the experience was harrowing.

turmeric liver damage

turmeric overdose symptoms

supplement liver injury

turmeric and black pepper risks

herbal supplement dangers

drug induced liver injury

turmeric health risks

Katie Mohan thought she was doing something good for her body. Like millions of others, the 57-year-old from New Jersey had seen a doctor on Instagram rave about turmeric’s anti-inflammatory properties. Joint pain and inflammation are common issues, and turmeric—a golden spice rooted in ancient wellness practices—seemed like a natural fix. What could possibly go wrong? Quite a bit, it turns out.After weeks of taking megadoses of turmeric supplements—2,250 mg a day, more than ten times the World Health Organization’s recommended limit—Katie landed in the hospital with severe liver damage. Her case isn't isolated, and it raises urgent questions about how unregulated supplement use is silently harming thousands, especially when mixed with misleading online wellness claims.Katie began taking turmeric capsules for general inflammation after seeing health advice from a popular wellness influencer. Like many, she believed that “natural” meant “safe”—especially when compared to synthetic medications.But the problem wasn’t turmeric itself—it was the dose. According to WHO guidelines, a safe upper limit is around 204 mg a day for someone who weighs 150 pounds. Mohan was taking more than ten times that, unaware of the toxic potential.Within weeks, her body started sending distress signals: stomach pain, fatigue, nausea, and dark urine. Classic signs of acute liver injury.Blood tests revealed her liver enzymes were 60 times the normal level—a severe red flag for hepatologists. At NYU Langone Hospital, her specialist, Dr. Nikolaos Pyrsopoulos, told NBC News she was “one step away from needing a liver transplant.”TurmericTurmeric has long been celebrated in both traditional medicine and modern wellness for its active compound, curcumin, known for anti-inflammatory, antioxidant, and possibly even anticancer properties. It's generally safe in culinary amounts—think curries, teas, or golden lattes.But here's the twist- supplements aren’t the same as food. When curcumin is extracted, concentrated, and supercharged—often with black pepper (piperine) to increase absorption—it becomes a potent bioactive agent. Piperine can boost turmeric absorption by 2,000%, making curcumin flood the body in ways our systems weren’t designed to handle.While curcumin toxicity is rare, the increasing concentration and frequency of supplement use has changed the equation. Doctors now say turmeric is among the most common herbal causes of liver injury in the U.S.Katie’s case isn’t an anomaly. According to a 2024 study published in JAMA Network Open, cases of drug-induced liver injury (DILI) caused by herbal and dietary supplements nearly tripled between 2004 and 2014 and the trend is still rising.Lack of regulation. Unlike pharmaceuticals, supplements aren't held to the same safety standards. Doses aren’t standardized. Labels are often vague. And consumers are left to self-diagnose and self-medicate—usually based on hearsay, trends, or influencers. Among the most commonly implicated supplements are:TurmericGreen tea extractAshwagandhaGarcinia cambogiaRed yeast riceBlack cohoshCombined, these six supplements are used by over 15.6 million Americans each month, many without medical guidance.Why the Liver Takes The Toll?The liver is your body’s primary detox organ. Everything you ingest—medication, supplements, alcohol, even food—is filtered and broken down here. When supplements like turmeric are taken in high doses, especially those enhanced with absorption boosters like piperine, they can overwhelm the liver’s metabolic pathways.In some cases, high curcumin concentrations may even trigger autoimmune-like responses, where the body’s own immune system attacks the liver, mistaking it for a threat. The symptoms of turmeric-induced liver damage are often subtle at first:FatigueNauseaPoor appetiteDark urineJaundice (yellowing of the skin or eyes)Many people don’t connect these to their supplements until it's too late. One of the most concerning aspects of Katie’s case is where she got her medical advice: not from her doctor, but from Instagram.In a culture increasingly driven by influencers, it's easy to get swept up in the wave of quick fixes and natural cures. But the line between science and marketing is getting blurry and it’s making people sick.According to the CDC, more than 5 million Americans currently live with some form of liver disease, and nearly 60,000 die of liver failure each year. Supplements may seem harmless, but when misused, they can compound existing health risks, especially for those with underlying conditions.Katie spent six days in the hospital. Thankfully, her liver responded to treatment after she stopped the supplements. The liver is a forgiving organ, but the experience was harrowing.

woman ends up in er after taking turmeric supplement that caused liver damage – how 'natural' supplements can be dangerous?

Health Experts Warn Against Gen Z’s New ‘Fridge Cigarette’ Habit

Diet Coke Is The New Fridge Cigarette

Sleep Quality Study Finds Making This Change To Your Diet Boosts How Well You Sleep

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The afternoon cigarette break is getting a makeover among Gen Z—but instead of lighting up, young adults are cracking open a chilled can of <span>Diet Coke</span>.

This summer, TikTok has exploded with videos celebrating what users are calling the “fridge cigarette.” The term doesn’t involve tobacco or nicotine, but a cold can of diet soda—most often Diet Coke—that serves as a ritualistic pick-me-up for 20-somethings navigating workdays and stress.

The videos are everywhere. One TikTok simply says, “Just a little something to take the edge off,” with a Diet Coke in hand. Another reads, “Time for my afternoon <span>fridge cigarette</span>.” A third sums up the vibe perfectly: “Fridge cigarette after a long day.”

Psychotherapist Jonathan Alpert, based in New York City, says the appeal is less about the drink and more about the ritual. He told Fox News Digital that Diet Coke is acting as an “emotional stand-in”—a way for young adults to pause, reset, and reward themselves in the middle of a hectic day.

“It’s a small ritual that offers structure or comfort,” Alpert said. “Opening the fridge, hearing the can crack open, feeling the chill—it’s sensory. Much like smoking, it gives people a quick burst of stimulation or relief.”

In stressful or in-between moments, this small act becomes a grounding habit. And in many ways, choosing soda over cigarettes is a healthier swap. But experts caution that it’s not entirely harmless.

Also Read: <a href="https://www.healthandme.com/health-wellness/why-stopping-antidepressants-can-be-harder-heres-how-withdrawal-could-last-longer-than-you-think-article-152260323" data-type="tilCustomLink" target="_blank">Why Stopping Antidepressants Can Be Harder, Here's How Withdrawal Could Last Longer Than You Think</a>

Alpert warns that turning to Diet Coke daily for emotional regulation could reinforce dependency—especially if it’s being used to manage anxiety, suppress appetite, or avoid stress.

Wisconsin-based naturopathic doctor Debra Muth echoed his concerns. “This is really just trading one bad habit for another,” she said.

Muth explained that the appeal isn’t the soda or even the sweetness—it’s dopamine, the brain’s feel-good chemical. “Your brain isn’t asking for aspartame or nicotine. It’s asking for dopamine,” she said. “Artificial sweeteners like aspartame cross the blood-brain barrier and can actually make neurotransmitter depletion worse. You’re borrowing from tomorrow’s brain chemistry.”

<h2>Diet Coke: A False Sense of Reward</h2>

What worries Muth most is that both nicotine and Diet Coke hijack the brain’s reward pathways. “You get the same temporary ‘hit’ of satisfaction, but it’s false. It doesn’t actually solve the emotional or mental need,” she explained.

And while the Diet Coke break might offer a moment of calm, it’s not something Muth would recommend for smokers trying to quit either. “You’re still reinforcing the same pattern—reaching for a quick fix instead of addressing what your brain and body truly need.”

Instead, she recommends more sustainable ways to support the brain’s natural dopamine system: “Amino acids like L-tyrosine, balanced blood sugar, and proper stress management can go a long way in restoring your brain’s reward circuit.”

Also Read: <a href="https://www.healthandme.com/health-news/infected-blood-victims-are-waiting-to-die-as-compensation-delays-drag-on-how-can-contaminated-blood-affect-health-article-152262625" data-type="tilCustomLink" target="_blank">Infected Blood Victims Are 'Waiting To Die' As Compensation Delays Drag On; How Can Contaminated Blood Affect Health?</a>

The “fridge cigarette” may be fizzy, fun, and TikTok-famous—but experts say it's best to be mindful of why you’re reaching for that cold can. Rituals are comforting, but when they become emotional crutches, they can quietly build unhealthy habits over time.

A chilled Diet Coke now and then isn’t the enemy—but relying on it to “take the edge off” every day might be something worth pausing to think about.

diet coke

diet coke fridge cigarette

fridge cigarette

The afternoon cigarette break is getting a makeover among Gen Z—but instead of lighting up, young adults are cracking open a chilled can of Diet Coke.This summer, TikTok has exploded with videos celebrating what users are calling the “fridge cigarette.” The term doesn’t involve tobacco or nicotine, but a cold can of diet soda—most often Diet Coke—that serves as a ritualistic pick-me-up for 20-somethings navigating workdays and stress.The videos are everywhere. One TikTok simply says, “Just a little something to take the edge off,” with a Diet Coke in hand. Another reads, “Time for my afternoon fridge cigarette.” A third sums up the vibe perfectly: “Fridge cigarette after a long day.”So what’s behind the obsession?A Ritual That Feels GoodPsychotherapist Jonathan Alpert, based in New York City, says the appeal is less about the drink and more about the ritual. He told Fox News Digital that Diet Coke is acting as an “emotional stand-in”—a way for young adults to pause, reset, and reward themselves in the middle of a hectic day.“It’s a small ritual that offers structure or comfort,” Alpert said. “Opening the fridge, hearing the can crack open, feeling the chill—it’s sensory. Much like smoking, it gives people a quick burst of stimulation or relief.”In stressful or in-between moments, this small act becomes a grounding habit. And in many ways, choosing soda over cigarettes is a healthier swap. But experts caution that it’s not entirely harmless.Also Read: Why Stopping Antidepressants Can Be Harder, Here's How Withdrawal Could Last Longer Than You ThinkTrading One Crutch for Another?Alpert warns that turning to Diet Coke daily for emotional regulation could reinforce dependency—especially if it’s being used to manage anxiety, suppress appetite, or avoid stress.Wisconsin-based naturopathic doctor Debra Muth echoed his concerns. “This is really just trading one bad habit for another,” she said.Muth explained that the appeal isn’t the soda or even the sweetness—it’s dopamine, the brain’s feel-good chemical. “Your brain isn’t asking for aspartame or nicotine. It’s asking for dopamine,” she said. “Artificial sweeteners like aspartame cross the blood-brain barrier and can actually make neurotransmitter depletion worse. You’re borrowing from tomorrow’s brain chemistry.”Diet Coke: A False Sense of RewardWhat worries Muth most is that both nicotine and Diet Coke hijack the brain’s reward pathways. “You get the same temporary ‘hit’ of satisfaction, but it’s false. It doesn’t actually solve the emotional or mental need,” she explained.And while the Diet Coke break might offer a moment of calm, it’s not something Muth would recommend for smokers trying to quit either. “You’re still reinforcing the same pattern—reaching for a quick fix instead of addressing what your brain and body truly need.”Instead, she recommends more sustainable ways to support the brain’s natural dopamine system: “Amino acids like L-tyrosine, balanced blood sugar, and proper stress management can go a long way in restoring your brain’s reward circuit.”Also Read: Infected Blood Victims Are 'Waiting To Die' As Compensation Delays Drag On; How Can Contaminated Blood Affect Health?The “fridge cigarette” may be fizzy, fun, and TikTok-famous—but experts say it's best to be mindful of why you’re reaching for that cold can. Rituals are comforting, but when they become emotional crutches, they can quietly build unhealthy habits over time.A chilled Diet Coke now and then isn’t the enemy—but relying on it to “take the edge off” every day might be something worth pausing to think about.

health experts warn against gen z’s new ‘fridge cigarette’ habit

Aarushi Bhadury

Your Personality Can Change The Outcome Of Your Asthma Treatment - What Kind Of Outlook Should You Have?

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Healthy eating is more than just a trend; it holds a lot of significance for our health. Not just improving the quality of our digestive and gut health, but also the indirect effects of it on things like our mental health, neuro health as well as our <span>sleep health</span>. 

As kids we may have avoided vegetables and fruits like the plague, as we grow up, it is important to recognize the significance of it in our <span>diet</span>. A recent study, published in Sleep Health, found that participants who increased their daily fruit and vegetable intake from none to five cups saw a 16% improvement in their sleep quality. Although one would expect the changes to be minimal and slow, the study found that these improvements appeared quite quickly, with better <span>fruit and vegetable consumption</span> leading to less restless sleep the very next night. This means simple dietary changes could help you sleep better, shifting the focus from what to avoid to what to include for a good night's rest. 

<h2><span rel="noindex">Connecting Your Diet to Better Sleep</span> </h2>

To understand how daily eating habits affect sleep, researchers studied 34 healthy adults, mostly men, who had no prior sleep issues. The study involved two six-week periods, during which participants recorded all their food and drink intake. Their sleep was tracked using special wrist monitors, similar to smartwatches. 

At the end of the study, the researchers looked for connections between their <span>diet and sleep</span> quality, specifically focusing on how often participants woke up during the night. The findings showed a clear link: 

<ul><li>More fruits and vegetables during the day were associated with fewer sleep disruptions.</li><li>Higher intake of carbohydrates and fiber was linked to better sleep quality.</li><li>Eating more red and processed meats was connected to worse sleep.</li></ul>

Importantly, the study found that increasing fruit and vegetable intake from zero to five cups daily led to a 16% improvement in sleep quality. Surprisingly, added sugar didn't seem to affect sleep quality, suggesting that the benefits came specifically from the carbohydrates and fiber in fruits and vegetables. This research highlights a meaningful connection between our daily eating habits and how well we sleep. 

This isn't the first time scientists have looked at the link between diet and sleep. Previous studies have shown that people who follow healthy eating plans, like the Mediterranean diet, tend to have a lower risk of insomnia and other sleep problems. Earlier research also found that eating more fiber was linked to deeper sleep, while more carbohydrates and added sugars were tied to more disturbed sleep. Additionally, a 2021 study revealed that women who increased their servings of fruits and vegetables experienced better insomnia symptoms, improved sleep quality, and fell asleep faster.

This recent study adds an important piece to the puzzle: it suggests that what you eat during the day can have a direct impact on your sleep the very next night. This immediate connection is a key finding, different from most studies that look at typical eating habits over a longer period. 

Of course, there are always other factors to consider. For example, being tired can make you crave less healthy foods, so sleep might influence diet as well. It's also true that people who eat healthy often have a healthier lifestyle overall, including more exercise, which also improves sleep. However, the researchers took these factors into account and still found that a healthy diet was linked to better sleep. 

While many questions remain, such as the exact biological reasons for food's impact on sleep, one leading theory is that carbohydrates help the brain absorb tryptophan. This amino acid is then converted into serotonin and eventually melatonin, the hormone that regulates sleep. Also, fruits and vegetables are packed with fiber, vitamins, and antioxidants, which support overall brain, hormone, and gut health—all of which can contribute to better sleep. 

diet

sleep health

Connecting Your Diet to Better Sleep

Diet and Better Sleep

Diet and Sleep

Foods impact on sleep

fruit and vegetable consumption

indirect effects on health

Healthy eating is more than just a trend; it holds a lot of significance for our health. Not just improving the quality of our digestive and gut health, but also the indirect effects of it on things like our mental health, neuro health as well as our sleep health. As kids we may have avoided vegetables and fruits like the plague, as we grow up, it is important to recognize the significance of it in our diet. A recent study, published in Sleep Health, found that participants who increased their daily fruit and vegetable intake from none to five cups saw a 16% improvement in their sleep quality. Although one would expect the changes to be minimal and slow, the study found that these improvements appeared quite quickly, with better fruit and vegetable consumption leading to less restless sleep the very next night. This means simple dietary changes could help you sleep better, shifting the focus from what to avoid to what to include for a good night's rest. Connecting Your Diet to Better Sleep To understand how daily eating habits affect sleep, researchers studied 34 healthy adults, mostly men, who had no prior sleep issues. The study involved two six-week periods, during which participants recorded all their food and drink intake. Their sleep was tracked using special wrist monitors, similar to smartwatches. At the end of the study, the researchers looked for connections between their diet and sleep quality, specifically focusing on how often participants woke up during the night. The findings showed a clear link: More fruits and vegetables during the day were associated with fewer sleep disruptions.Higher intake of carbohydrates and fiber was linked to better sleep quality.Eating more red and processed meats was connected to worse sleep.Importantly, the study found that increasing fruit and vegetable intake from zero to five cups daily led to a 16% improvement in sleep quality. Surprisingly, added sugar didn't seem to affect sleep quality, suggesting that the benefits came specifically from the carbohydrates and fiber in fruits and vegetables. This research highlights a meaningful connection between our daily eating habits and how well we sleep. What Other Research Tells Us This isn't the first time scientists have looked at the link between diet and sleep. Previous studies have shown that people who follow healthy eating plans, like the Mediterranean diet, tend to have a lower risk of insomnia and other sleep problems. Earlier research also found that eating more fiber was linked to deeper sleep, while more carbohydrates and added sugars were tied to more disturbed sleep. Additionally, a 2021 study revealed that women who increased their servings of fruits and vegetables experienced better insomnia symptoms, improved sleep quality, and fell asleep faster. New Insights on Diet and Sleep This recent study adds an important piece to the puzzle: it suggests that what you eat during the day can have a direct impact on your sleep the very next night. This immediate connection is a key finding, different from most studies that look at typical eating habits over a longer period. Of course, there are always other factors to consider. For example, being tired can make you crave less healthy foods, so sleep might influence diet as well. It's also true that people who eat healthy often have a healthier lifestyle overall, including more exercise, which also improves sleep. However, the researchers took these factors into account and still found that a healthy diet was linked to better sleep. While many questions remain, such as the exact biological reasons for food's impact on sleep, one leading theory is that carbohydrates help the brain absorb tryptophan. This amino acid is then converted into serotonin and eventually melatonin, the hormone that regulates sleep. Also, fruits and vegetables are packed with fiber, vitamins, and antioxidants, which support overall brain, hormone, and gut health—all of which can contribute to better sleep. 

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