Sleep disorders cause belly fat, anxiety and depression, ways and foods to improve brain focus

د-محمدحافظ ابراهيم Dr-Mohamed Hafez Ibrahim

Dr-Mohamed Hafez Ibrahim

The American Mayo Clinic has clarified that there are many who suffer from unwanted fat in the abdominal area, and the suffering increases more when they make a great effort to get rid of them without To notice a change. It is due to the ignoring of a reason that is likely to surprise everyone, which is the lack of sleep disorders. And the American Mayo Clinic added that inadequate sleep causes more harm than thought, although it has become a widespread behavior in light of modern life. The new study said that insufficient sleep contributes to increased absorption of calories and the accumulation of unhealthy fat in the abdomen. Dr. Ferind Sommers explained, it appears that insufficient sleep redirects fat to the more dangerous viscera in the abdomen, there is a decrease in the absorption of calories and weight gain and fat continues to accumulate in the abdominal area. Whereas, insufficient sleep is a catalyst for the deposition of visceral fat. Sleep led to an increase of 9 percent of the area of ​​belly fat, and 30 percent of the fat in it is a random group, compared with the control group. The study sample consisted of 30 healthy and not obese people, and each of them spent 21 A day under the test, and they were divided into two groups, the first of which was left to its members freedom to sleep, while restrictions were placed on the sleep of the members of the other group, provided that the sleeping style was changed. in every session. The experiment lasted for three months, and all participants were free to choose food, and the researchers monitored energy consumption, participants’ weights, and body fat distribution. The absorption of calories increased in the stages of sleep deprivation, and then decreased with the improvement of sleep hours, and concentrated fat in the abdominal area. The solution to counteracting belly fat is to get enough sleep, maintain a fresh healthy diet and increase exercise.

= artificial bedding: the bed Made of natural materials that are cooler and provide better ventilation, and absorb moisture better, on the contrary, synthetic bedding traps heat and causes perspiration.

= ESSENTIAL OILS: Although some oils help us calm, like lavender, many do the opposite, as citrus essential oils can keep you awake. .2022
= Thyroid problems: Those who suffer from Thyroid problems can lead to sleep apnea, which is a temporary pause in breathing, and causes regular waking, and often a weak thyroid gland leads to disruption of circadian rhythms. = Magnesium deficiency: Magnesium is an essential element that affects the ability to sleep, so if the body lacks this nutrient, you may find it difficult to relax, muscle trembling or Restless Leg Syndrome.

= Where to place plants Plants should not be placed in the bedroom, as some houseplants are toxic to humans, and some plants stimulate asthma and allergies, and mold and bacteria in the soil cause a lot of damage.
= Restless Leg Syndrome: The syndrome is usually characterized by the need to move the limbs due to unpleasant sensations in the leg, and therefore the person is forced to get up to stop the tingling in the legs, most commonly in people in their fifties.2022
= Sleeping with heater: At night our body temperature drops slightly to indicate it is time to sleep, and if there is a fireplace in the bedroom, the body may fail to realize that it is time to sleep. The heater produces a lot of carbon monoxide, which is harmful to our health.

The Health Authority explained The British National for some foods to improve focus and sleep as it can enhance cognition, memory and focus in the brain, which first absorbs nutrients from the food we eat. Among the most important foods that promote brain health and help improve focus and sleep are:

= Eat salmon: Salmon and other fatty fish are great sources of omega-3 fatty acids, which are essential for proper brain development and functioning. = Eat boiled eggs: Eggs are a great source of protein, and egg yolks contain a lot of choline, which helps form memories in the brain.
= Peanuts: A thiamine that helps the brain and nervous system use glucose for energy. Peanuts and peanut butter are a good source of vitamin E, a powerful antioxidant that maintains nerve cell membranes. = Whole grains: Whole grains are a source of glucose that the brain needs on a regular basis and fiber helps control the body’s absorption of glucose. And B vitamins, support a healthy nervous system.

= Oats: Oats are one of the most popular grains and are very nutritious for the brain. People need brain food or energy in the morning, which oats provide. The high fiber content in oats keeps the brain nourished, and oats are a great source of potassium, zinc, vitamin E and B vitamins. = Eating berries: such as blueberries, cherries and strawberries. Where berries contain large amounts of antioxidants, especially vitamin C, which reduces the risk of cancer. = Eat whole beans and legumes: They contain a wealth of vitamins and minerals along with energy from protein, complex carbohydrates and fiber.

= Fruit and Vegetable Salads: The best sources of antioxidants that keep brain cells healthy and strong are vegetables that are deep green and rich in vitamins and minerals, such as tomatoes and sweet potatoes. Pumpkin, carrots and spinach.

= Dairy products: Dairy products are rich in With proteins and B vitamins Necessary for the growth of brain cells, neurotransmitters and enzymes, in addition, milk, yogurt and yogurt contain more nutrients in terms of protein and carbohydrates, which are the preferred energy source for the brain.