Page 6 - 2015 Senior Expo Three Rivers Edition

6SS SUNDAY, MAY 10, 2015 | THREE RIVERS EDITION OF THE ARKANSAS DEMOCRATGAZETTE | ADVERTISING SUPPLEMENT
Chickpeas, the main ingredient in hummus, include tryptophan, folate and vitamin B6. Folate has proven beneficial in regulating sleep patterns, while vitamin B6 helps the body regulate its clock.
Smart snacking
7 foods that promote better sleep
According to the National Sleep Founda- tion, changes in sleep patterns are a part of the aging process. Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day.
But even though difficulty sleeping may be a part of aging, that does not mean peo- ple over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve the quality of sleep, especially when these foods replace less-healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, the following snack foods can promote better sleep.
• Almonds: Magnesium is a mineral with muscle-relaxing properties, and almonds con- tain enough magnesium to help men and wom- en get a better night’s sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier.
• Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryp- tophan, which many people associate with Thanksgiving turkey. While tryptophan might most often be associated with the sleepiness people feel after eating a holiday meal, tryp- tophan has also been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep.
snack may just help one get a better night’s sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better night’s sleep and help you fall asleep sooner.
• Cherries: Cherries contain the sleep hor- mone melatonin, and recent studies indicate that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not.
• Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body reg- ulate its clock.
• Peanut butter: Peanut butter is anoth- er snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crackers, before going to bed, and lead to a better, lon- ger sleep.
• Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulties.
Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help them get an adequate night’s sleep.
• Cheese and crackers: Another traditional
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