Breakfast is only for some, but if you feel fatigued daily, it could be due to skipping breakfast. Several studies have shown that consuming a fiber-rich breakfast can alert people, improve their mood, and even enhance bowel movements. In a study involving 490 participants who skipped breakfast, poor sleep quality was reported. Thus, eating breakfast may contribute to better sleep.
+ Protein -> Tryptophan -> Serotonin -> Melatonin +
Protein is composed of amino acids, one of which is tryptophan. Tryptophan is transported to the brain, where it is converted into serotonin, which helps maintain a calm and positive mood. Serotonin is then converted into melatonin, a hormone that prepares the body for sleep. People who sleep well tend to consume more protein throughout the day. Plant-based sources of tryptophan include tofu, soy, nuts and seeds, beans, leafy greens, broccoli, and mushrooms. However, consuming excessive protein throughout the day can negatively affect sleep.
Slow Digesting Carbohydrates vs. Quick Digesting Carbohydrates
Slow Digesting Carbohydrates (Low Glycemic Index): Whole grains, legumes, and vegetables are high in fiber, making them slower to digest.
Quick Digesting Carbohydrates (High Glycemic Index): White bread, white pasta, and white rice are examples of quick-digesting carbohydrates.
Fruits:
High-Digesting Carbohydrates: Fruits like bananas, grapes, and watermelons contain simple sugars like fructose, glucose, and sucrose, which are quickly absorbed by the body.
Moderate to Low Digesting Carbohydrates: Fruits like apples, pears, and berries have higher fiber content, which slows digestion and moderates the release of sugars into the bloodstream.
In summary, fruits can be both high and moderate-digesting carbohydrates depending on their sugar and fiber content. Generally, fiber slows down digestion, leading to a more gradual energy release.
Deficiencies: Deficiencies in iron, magnesium, potassium, zinc, selenium, beta-carotene, B vitamins, and vitamins C, E, or D can lead to poorer sleep. Iron aids in serotonin production, while B vitamins help create melatonin. It’s best to obtain these nutrients from food, but supplements may be necessary if recommended by a doctor.
Banana and Almond Butter: Bananas and almond butter both contain tryptophan. Bananas have quick-digesting carbohydrates, while almond butter is high in magnesium. Another option to promote sleep is warm soy milk, which contains tryptophan, magnesium, and calcium.
Caffeine: Caffeine, found in coffee, energy drinks, and some teas, is a stimulant that temporarily suppresses the sleep-inducing mechanisms in the brain, making us feel more alert. For most adults, it takes about 3-7 hours to break down half of the caffeine consumed, so it’s best to consume caffeine early in the morning to avoid sleep disturbances.
Hydration: Many adults don’t drink enough water, leading to fatigue, daytime sleepiness, mood disturbances, and reduced cognitive performance. Water makes up 50%-60% of our body weight. Consuming plenty of plant-based foods throughout the day can improve sleep patterns, as hydration helps you sleep better.
Top Causes of Feeling "Tired All the Time":
- Vitamin B12 deficiency
- Thyroid disorders
- Vitamin D deficiency
- Digestive disorders
- Blood sugar imbalances
- Lyme disease
- Food intolerances
- Hormonal imbalances
- Circadian rhythm disruption
- Chronic stress and toxin overload
- Magnesium deficiency
The Essential Role of Magnesium: Magnesium is crucial for human health, playing roles in nerve and muscle function, blood sugar control, protein formation, and gene maintenance. Magnesium is also involved in DNA synthesis, insulin metabolism, energy production, and nervous system regulation.
Specific Benefits of Magnesium:
- Improves sleep quality.
- Enhances mood and combats depression.
- Regulates blood sugar and helps manage type 2 diabetes.
- May help prevent or relieve migraines.
- Lowers chronic inflammation.
- Supports heart health and may lower blood pressure.
- Protects brain function.
- Boosts athletic performance.
- Alleviates PMS symptoms.
Magnesium Deficiency: Magnesium deficiency is widespread, primarily due to poor dietary intake and soil depletion. The best sources of magnesium are vegetables, nuts, seeds, whole grains, and other whole plant-based foods. Unfortunately, even good plant foods may be lower in magnesium than they should be due to soil depletion.
How to Know if You're Magnesium Deficient: A blood test can help determine magnesium deficiency, but it's not always reliable since only 1% of the body's magnesium is found in the blood.
Signs and Symptoms of Magnesium Deficiency:
- Muscle cramps, particularly in the legs.
- Fatigue.
- Insomnia.
- Osteoporosis.
- Other symptoms: high blood pressure, type 2 diabetes, asthma, and migraines.
- At-risk groups: older adults, people with gastrointestinal disorders, individuals with type 2 diabetes, and those with alcohol dependence.
Top Magnesium-Rich Foods: Most experts recommend a daily intake of 400-420 mg for men and 310-320 mg for women. Here are some top food choices:
- Spinach (157 mg per cup - 40% DV)
- Pumpkin Seeds (184 mg per 1/4 cup - 46% DV)
- Swiss Chard (154 mg per cup - 38% DV)
- Dark Chocolate (64 mg per ounce - 16% DV)
- Black Beans (120 mg per cup - 30% DV)
- Cashews (83 mg per ounce - 20% DV)
- Almonds (80 mg per ounce - 20% DV)
- Avocados (58 mg per medium avocado - 15% DV)
- Cooked Quinoa (118 mg per cup - 30% DV)
- Buckwheat (65 mg per ounce - 16% DV)
- Halibut (90 mg per 3 ounces - 23% DV)
- Figs (50 mg per 1/2 cup - 13% DV)
- Bananas (32 mg per medium banana - 8% DV)
- Flax Seeds (110 mg per ounce - 27% DV)
- Chia Seeds (95 mg per ounce - 23% DV)
Magnesium Supplements:
Magnesium Glycinate/Lysinate Glycinate: Highly absorbable and beneficial for neurological symptoms, sleep disorders, muscle pain, and stress relief. Recommended supplement: Well Minerals Magnesium Lysinate Glycinate.
Magnesium Citrate: Commonly used for constipation, but may have a laxative effect. Recommended supplement: Natural Calm Magnesium Supplement.
Magnesium Oil: Applied topically, useful for those with digestive disorders. Note: topical application is not proven to increase magnesium levels in the body.
Magnesium L-Threonate: May improve cognitive function and memory. Recommended supplement: Magnesium Nightcap.
Magnesium Malate: May relieve muscle pain associated with fibromyalgia. Recommended supplement: Source Naturals Magnesium Malate.
Magnesium Taurate: Known for heart-protective properties, though more research is needed. Recommended supplement: Source Naturals Ultra-Mag Hi-Efficiency Magnesium.
Magnesium Chloride: Absorbed through the skin; useful for muscle relaxation. Recommended: Ancient Minerals Bath Flakes and Magnesium Oil Spray.
Magnesium Sulfate: Commonly used in Epsom salt baths for muscle soreness. Recommended: Epsoak USP Epsom Salt.
Magnesium Oxide: Poorly absorbed, not recommended for raising magnesium levels but useful for treating constipation.
If one type of magnesium supplement doesn’t work for you, consider trying another. Prioritize bioavailable forms and consider testing your magnesium levels after regular supplementation. The pictures above and below show the kind of Magnesium I consume. It is powdered, and the brand is CanPrev. I consume 400 mg every morning, and it has personally helped me with my sleep, mood, stress, memory, energy, and many more! It is vegan and has no additives, preservatives, sugar, or food products. I do recommend it. But try it out to see if it works for you first.
