Monthly Archives: February 2022

Does honey improve sleep?

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Does the famous ‘milk with honey‘ remedy before sleep actually help improve sleep quality? Other people prefer camomile tea with honey. Either way, this post will talk through the evidence of these common homemade tricks.

Inappropriate sleep quality can lead to numerous health consequences, such as high blood pressure and depression. Worst of all, it shortens life expectancy.

Honey is a dense source of energy that is rapidly digestible. During sleep, the brain typically utilizes liver glycogen stores to provide continuous and adequate energy; foods that promote liver glycogen storage before sleep may ensure availability of this energy source and therefore lead to better sleep.

Additionally, honey may promote melatonin formation due to its possible tryptophan* content (a precursor to melatonin) that both helps to initiate sleep as well as promote release of hormones that facilitate whole body recovery during sleep.

*Tryptophan is an amino acid that is turned into niacin, which creates serotonin, which (we’re getting there!) produces melatonin, an essential hormone for sleep.

A clinical trial with 68 hospitalised patients demonstrated that a milk-honey mixture improved the sleep quality of patients. However, the effect seen in this study cannot be attributed to honey alone, as milk may also have aided sleep.

Another mechanism via which honey may help improve sleep quality is by reducing nocturnal cough. From my previous post on how honey helps reduce common cough, you may already know that having honey before bed may help both children and their parents fall asleep easier.

Additionally, one more benefit of honey is that it’s an affordable food product, and therefore it can easily be used daily.

Stay posted for upcoming evidence on the benefits of milk for sleep!

Live well, sleep well!

Chicken is a great source of Vitamin B3

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Vitamin B3, otherwise known as niacin, is essential for survival, as it helps convert nutrients into energy. It also aids DNA production and repair. Niacin is a water-soluble vitamin which means excess amounts are extreted in urine and hard to store in the body.

Should we be worrying nowadays about vitamin B3 deficiency?

In the developed world, manufacturers routinely fortify flour with niacin and therefore, deficiency is rare. Humans may also convert the essential amino acid tryptophan into niacin. However, people with poor-quality diets may be at risk of pellagra.

Pellagra is a condition that occurs due to a lack of vitamin B3. Two types of pellagra exist: primary and secondary.  Primary pellagra comes from not getting enough niacin in the diet, whereas secondary pellagra develops when the body is unable to absorb niacin.

Pellagra causes gastrointestinal, skin, and neurological issues. The primary symptoms are:

  • diarrhea
  • skin inflammation
  • dementia

The Recommended Daily Allowance (RDA): of niacin is measured in milligrams (mg) of niacin equivalents (NE). One NE equals 1 milligram of niacin or 60 mg of tryptophan.

The RDA are as follows:

  • 16 mg NE for men,
  • 14 mg NE for women,
  • 18 mg NE for pregnant women,
  • 17 mg NE for lactating women.

Chicken meat, particularly chicken breast, is an excellent source of protein as well as niacin. A serving (85 g) of skinless chicken breast provides 10.3 mg of niacin.

Stay posted for more posts on the health benefits of chicken!

Milk and dairy: Unskippable to stay fit?

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It was long overdue that I wrote a post about the importance of dairy for exercise. Milk and dairy provide essential nutrients such as calcium, phosphorous and vitamin B12 which have numerous health functions.

Together, the nutrients in milk and dairy help to:

  • Keep muscles, bones, nerves, teeth, skin and vision healthy
  • Release energy from foods and reduce tiredness and fatigue
  • Maintain a healthy blood pressure.

For people who regularly exercise, dairy is an excellent source of carbohydrates (energy) and post-exercise provides the right balance of carbohydrates, proteins and electrolytes to aid muscle recovery and rehydration.

The mineral concentration of milk is similar to that of sports drinks and is considered better than a sports drink and even water for rehydration.

The bottom line is, milk and dairy foods are affordable, safe to consume daily, wholesome and are a delicious source of essential nutrients.

Stay tuned for more posts on the health benefits of milk and dairy!

Eggs for eye health? 👀

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Traditionally when we think of a food that helps with eyesight, we think of carrots, right? Well, this post will explain the importance of an underrated food: eggs and their nutrients for eye health.

Around 55% of people have at least one long-term vision disorder. Moreover, age-related eye disorders have been reported to be the leading cause of blindness and vision impairment in the developed world.

Given the world’s ageing population, eye health is a particularly important health issue to address. A healthy lifestyle and diet can decrease the risk of vision degeneration.

From previous posts, you may already know that eggs are highly nutritious and are a complete source of protein. Eggs also contain important antioxidants, like carotenoids which provide protection against retinal degradation.

Studies have shown that adults with highest intakes of carotenoids had a reduced risk of developing age-related macular degeneration.

Another essential nutrient for eye health is long chain omega-3 fatty acid. It is a major structural lipid found in the photoreceptors of the retina and deficiency is associated with alterations in the functioning of the retina and visual processing.  A serving of two eggs provides 71-127% of the desired daily intake for adults.

Studies show that adequate intake of long-chain omega-3 can protect the eye from retinal damage caused by ischemia, oxidation, light, inflammation and age-associated diseases.

Stay posted for more information on the health benefits of eggs!