Mindfulness
Unlock Restful Nights: Expert Tips for Better Sleep After 50
As we age, sleep can become more elusive, often due to changes in our brain that affect circadian rhythms, the internal clock that governs our sleep-wake cycles. Additionally, hormonal shifts, including a decline in melatonin production, can further disrupt our ability to fall and stay asleep.
However, recent research offers hope for better sleep after 50. A simple dietary change might be the key to more restful nights: incorporating avocados into your daily meals.
A study published in the Journal of the American Heart Association explored the impact of daily avocado consumption on cardiovascular health, specifically focusing on Life’s Essential 8 (LE8). This set of eight measures is crucial for improving and maintaining heart health, according to the American Heart Association.
The study involved 969 participants aged between 37 and 65, all of whom had abdominal obesity. Over a period of 26 weeks, one group consumed a large Hass avocado daily, while the control group continued their usual diet, which included minimal avocados.
Interestingly, while avocado consumption did not significantly alter the overall cardiovascular health score, there were notable benefits. The researchers observed improvements in diet quality and blood lipid levels, which are indicators of cholesterol health. However, the most intriguing finding was the potential impact on sleep health.
Although the exact mechanism remains unclear, the researchers speculate that the nutritional components of avocados might play a role. According to News-Medical.Net, one-third of a medium avocado contains 13mg of tryptophan, a precursor to melatonin, which is crucial for sleep regulation. Additionally, avocados provide 45 mcg of folate, about 10% of the daily value, which is involved in melatonin production.
Incorporating avocados into your diet could be a natural way to enhance sleep quality, thanks to their unique nutritional profile. While more research is needed to fully understand the connection, this finding offers a promising avenue for those seeking better sleep as they age.
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