These nutrients are plentiful in healthy foods such as fish, fruits, vegetables, seeds, and whole grains. For example, vitamin B6 aids in the production of the sleep-inducing hormone melatonin, and magnesium plays a role in regulating sleep. While a direct link between vitamins and insomnia is not completely clear, research suggests that some vitamin and mineral deficiencies affect sleep. Heartburn caused by greasy foods and overeating is only one of many things that keep you from a restful night of sleep. To help stabilize blood sugar and prevent this crash, choose foods that contain fiber and healthy fats, and include protein in each meal and snack.Īccording to the National Sleep Foundation, carbohydrates also increase the amount of tryptophan available to the brain, which may cause drowsiness. Often called a sugar crash, this is the reason a high carbohydrate, sugary breakfast can leave you in an energy slump a few hours later. Lack of Energyįoods that are high in simple carbohydrates cause blood sugar to spike, which is followed by a blood sugar drop soon after. Reducing sodium in your diet not only reduces water retention, but it promotes a healthy blood pressure, which can reduce your risk for heart disease. It can also show itself as extra pounds on the scale.

This causes you to feel bloated and uncomfortable. When you consume excess sodium, water is retained until the body can regain fluid balance by excreting the excess through the urinary system. Water Retentionįast food, pre-made frozen meals, packaged snacks, and many canned foods are loaded with sodium. A rapid increase in fiber can lead to more bloating and gas, so be sure to increase it gradually until you reach 25 to 35 grams per day. The majority of dietary fiber comes from fruits, vegetables, and whole grains. Additionally, dietary fiber promotes a healthy digestive system. Reducing fatty, greasy foods can decrease these symptoms. Either condition can leave you with an upset stomach, bloating, and abdominal pain. Bloating and Upset Stomachįatty foods often have one of two effects on the digestive tract - they slow emptying (which worsens constipation) or they speed up emptying (which can contribute to diarrhea). Keep in mind that if heartburn persists, it could be gastroesophageal reflux disease (GERD), which may require medical treatment. Simple changes such as eating more slowly, avoiding overeating, and limiting your intake of greasy, fried foods can be helpful in reducing symptoms. Many underestimate the influence of unhealthy eating habits on heartburn. Drinks such as coffee, alcohol, and carbonated beverages are also culprits. It can be triggered by overeating and by eating high-fat foods, spicy foods, or chocolate. Heartburn is that uncomfortable feeling in the back of the throat that is caused when stomach acid irritates the esophagus.

Bad eating