“Take care of your body. It’s the only place you have to live in.” – Jim Rohn
Every month of July, we celebrate Nutrition Month. This month serves as a gentle reminder that we need to nourish our bodies and minds, not only during this month, but as a vital part of our daily lives. Nowadays, life moves at a pace that can truly take a toll. The world is so fast-paced, and it becomes easy to overlook our health, both physically and mentally, and oftentimes, we find ourselves prioritizing success over anything, striving to achieve different goals in our professional or academic lives.
In Gen Z’s terms, it seems like everyone’s “locked in” their duties and responsibilities–professionals work overtime to finish their tasks and earn some extra money, while students pull all-nighters to study and write their papers. Sleep becomes a choice, rather than a necessity.
And, the question is, can we truly achieve our goals by choosing to grind and hustle our way to success? Well, maybe we can, but eventually, there will come a point where burnout comes into the picture–and it’s something that we definitely should avoid.
So, we should take care of our well-being. We can start by nurturing and nourishing both our body and mind by getting good sleep. If you’re still struggling to find ways you can have a quality sleep, there’s a simple solution that can help: eating food that will give you a restful night.
Here are different foods that help promote good sleep:
1. Milk is high in melatonin, or the body chemical that regulates sleep and sleep-wake cycles. As written in the article “Eat Right to Sleep Right,” other dairy products like yogurt and cheese also help with sleep because they contain nutrients like tryptophan, vitamin B6, magnesium, potassium, calcium, vitamin D, and zinc that play a role in sleep.
2. Fatty fish like bangus, galunggong, and tilapia are rich in vitamin D and omega-3 fatty acids. According to Eric Suni’s article “The Best Foods to Help You Sleep,” these nutrients play an important role in releasing and regulating serotonin, or the “feel-good” chemical, out of our bodies. Serotonin is also a raw material for melatonin, signalling the body when it’s nighttime and time to take a rest.
3. Banana and pineapple are among the fruits that contain magnesium, which, according to Ariane Lang’s article “Does Eating a Banana Before Bed Help You Sleep?” is a body mineral that helps our body maintain a normal circadian cycle, or the internal body clock that maintains adequate sleep and wakefulness periods.
4. Vegetables like tomatoes, camote, and papaya are high in nutrients that support better sleep. Narwan Amini wrote in her article “Best Fruits and Vegetables to Help You Sleep” that tomatoes contain lycopene, a nutrient that helps reduce inflammation, which often interferes with sleep. Papaya contains fiber which helps in proper digestion and prevents one from feeling bloated. These three vegetables are also rich in potassium and vitamin C, both of which help relax the muscles and function better during sleep.
But if these aren’t enough or if you’re looking for more ways to get better sleep, then a 𝙎𝙬𝙚𝙙𝙞𝙨𝙝 𝙈𝙖𝙨𝙨𝙖𝙜𝙚 is your go-to!
Swedish massage is known for its relaxation effects. According to Padanjali Wellness Center in the article “How Regular Swedish Massages Can Improve Your Sleep Quality,” it can increase the body’s melatonin production. Through its gentle stroking and kneading techniques, Swedish massage eases pain and stiffness of the muscles, allowing one to relax and wind down their body for a peaceful sleep.
Whether it’s adjusting your diet or getting a Swedish massage, prioritizing your well-being is not something that you can simply put at the bottom of your achievement list. After all, having a healthy body and mind is the foundation of the pathway to success.
UPLB Intern, Trinity Nicole Policarpio