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¿Te cuesta conciliar el sueño? Relájate en la cena

Dieta


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Si sufres de insomnio, qué comes antes de irte a la cama es mucho más importante de lo que crees. Te proponemos que introduzcas en tu dieta algunos alimentos que, por composición, te ayuden a mejorar la calidad de tu sueño.


Compártelo con tus amigas:

La alteración del sueño es un síntoma frecuente de la menopausia. Pero, ¿sabías que una de las causas que le afectan es comer ciertos alimentos antes de ir a dormir?

Te proponemos algunos que a partir de ahora no pueden faltar en tu lista de la compra, porque en su composición nutritiva hay elementos, como la melatonina y el triptófano, que te ayudarán a relajarte y a tener un sueño de mejor calidad y duración. Conoce sus propiedades y ¡sácales partido!

Frutas: Cerezas y plátanos

Cerezas: Una gran aliada contra los síntomas de la menopausia. Es rica en melatonina, la hormona que se encarga regular el ciclo del sueño.

Plátanos: Cuanto más maduros mejor. Esta rica fruta además de potasio, magnesio y calcio, contiene triptófano, un aminoácido que nuestro cuerpo utiliza para producir serotonina, que interviene en la regulación del sueño.

Frutos secos: Almendras y nueces

Son una fuente rica en antioxidantes y ayudan a prevenir enfermedades cardiovasculares, pero ¿sabías que también contienen una alta cantidad de melatonina?

Pescados ricos en Omega3

Salmón y truchas: Los pescados ricos en Omega-3, como la trucha o el salmón, son una opción saludable para tomar en la cena por su contenido en triptófano.

Carnes blancas

Pollo y pavo: No sólo ayudan a tener una digestión fácil sino que también contienen el aminoácido triptófano. Puedes acompañarlo con una rebanada de pan integral y… ¡a descansar mejor!

Lácteos: el yogur

También es un alimento rico en triptófano que ayudan a conciliar el sueño. Y si es con un poquito de miel, ¡mucho mejor! la miel contiene azúcares naturales que ayudan secretar melatonina que nos permite dormir mejor.

Todos estos alimentos forman parte de una dieta saludable y pueden mejorar tu calidad de vida en esta etapa. Pero, en cualquier caso, si esta recomendación alimenticia y otros consejos que puedes encontrar en Centrada en ti, no terminan con tus problemas de insomnio, consulta con tu médico sobre si es adecuado en tu caso iniciar un tratamiento que mitigue los síntomas más molestos de la menopausia.

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Compártelo con tus amigas:
source: iStock.com / ballero
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