Diet choices during menopause can help you manage symptoms and maintain your overall health. In particular, eating foods that are high in melatonin and tryptophan may help you avoid the fatigue that sleep issues can cause.
Melatonin is a sleep-inducing hormone. It helps tell your body it’s time to wind down and prepare for rest. Tryptophan is an amino acid that produces melatonin. Research shows that consuming foods with tryptophan can help increase and improve sleep time. In addition, people who reduced their intake of tryptophan experienced worse sleep.
The foods providing the most melatonin include:
- Eggs
- Fish
- Nuts
- Cherries
- Strawberries
Good food sources of tryptophan include:
- Fish
- Shellfish
- Algae, including spirulina
- Eggs
- Soy
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Cheeses
- Yeast
To promote better sleep, consider reducing your intake of high-fat, spicy foods, too. High-fat foods may reduce how much your brain responds to a sleep-inducing hormone called orexin, while spicy foods contribute to hot flashes and heartburn, both of which cause uncomfortable symptoms that can disrupt sleep.
Consider adding high-tryptophan and high-melatonin foods, such as seafood, eggs, and soy, to your diet for better sleep. You may also want to cut down on your intake of spicy, fatty, or sugary menu items to help prevent uncomfortable symptoms that can keep you up.
Read the full article here
