What is good to eat when suffering from insomnia during menopause? 10 days of hot topics on the Internet and scientific diet guide
Insomnia during menopause is a common problem that plagues many women. Recently, discussions on this topic have been very popular on the Internet. This article will combine the popular data of the past 10 days and provide you with structured solutions from the perspective of dietary conditioning.
1. Hot topics related to menopausal insomnia in the past 10 days across the Internet
| Ranking | hot topics | Search volume (10,000) | main focus |
|---|---|---|---|
| 1 | Natural treatments for menopausal insomnia | 58.7 | Diet and Herbal Treatment |
| 2 | Estrogen and sleep quality | 42.3 | Effects of hormone fluctuations |
| 3 | Food recommended by Chinese medicine to aid sleep | 36.9 | Medicinal and food homologous ingredients |
| 4 | Magnesium improves insomnia | 29.5 | mineral supplement |
| 5 | Food taboos before going to bed | 25.1 | Caffeine and sugar |
2. Five core foods to improve insomnia during menopause
| category | represents food | active ingredient | Mechanism of action |
|---|---|---|---|
| Foods containing tryptophan | Millet, banana, milk | Tryptophan | Promote serotonin synthesis |
| High magnesium foods | pumpkin seeds, spinach, dark chocolate | Magnesium | Regulate neuromuscular relaxation |
| Phytoestrogens | Soybeans, flaxseed, kudzu root | soy isoflavones | Balance hormone levels |
| B vitamins | Whole grains, eggs, lean meats | Vitamin B6/B12 | Maintain nervous system health |
| antioxidant foods | Blueberries, walnuts, dates | Anthocyanins, melatonin | Remove free radicals and promote sleep |
3. Medicinal dietary formulas recommended by traditional Chinese medicine (top 3 in recent hot searches)
1.Wild jujube kernel and lily porridge: 15g jujube kernels + 30g dried lilies + 100g japonica rice, suitable for those with fatigue and insomnia.
2.Poria lotus seed soup: Poria cocos 20g + lotus seeds 30g + lean meat 200g can improve palpitations and dreaminess.
3.rose wolfberry tea: 5 roses + 10g wolfberry + appropriate amount of honey, soothes the liver, relieves depression and promotes sleep.
4. Three types of dietary traps to avoid
| Taboo type | specific food | adverse effects |
|---|---|---|
| high caffeine | Coffee, strong tea, cola | stimulate nerve excitement |
| High sugar foods | Cake, milk tea, chocolate | Blood sugar fluctuations affect sleep |
| Spicy and greasy | BBQ, hotpot, fried chicken | Aggravating hot flashes and night sweats |
5. Recent scientific research discoveries (2023 data)
1. The American journal "Sleep Medicine" pointed out that daily intake of 300 mg of magnesium for four consecutive weeks can shorten the time it takes menopausal women to fall asleep by 27%.
2. A study by the University of Tokyo in Japan found that the picolinic acid contained in natto can increase the activity of GABA receptors and improve sleep quality by 35%.
Conclusion:Through scientific diet and regular work and rest, the problem of insomnia during menopause can be significantly improved. It is recommended to continue to pay attention to changes in estrogen levels and consult a professional physician to develop a personalized plan if necessary.
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