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Foods for Better Sleep: Natural Remedies for a Restful Night

foods for sleepHow many hours do you spend in bed, tossing and turning, unable to fall asleep? You close your eyes, but peaceful, quality sleep seems to evade you every time. Sound familiar? We’ve all been there. While factors like stress and lifestyle play a role, the solution might be simpler than you think—your diet. Let’s explore some foods that can help you achieve the restful sleep you’ve been dreaming of.

Why Food Matters for Sleep

What you eat can significantly impact your sleep quality. Certain foods contain nutrients that promote relaxation, regulate sleep hormones, and help you fall asleep faster. By incorporating these foods into your evening routine, you can create the perfect environment for a good night’s rest.

Top Foods For Better Sleep

  1. Warm Milk
    Warm milk in general, contains ingredients that are known to help people sleep. For instance, milk contains tryptophan – an amino acid that can help the human body produce serotonin – a brain chemical which can induce deeper and more restful sleep by creating melatonin. If you have sleep issues, some warm milk with a little bit of jaggery and turmeric 15-30 minutes before going to bed should do the trick.

  2. AlmondsHealth Benefits Of AlmondsAlmonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle. Around 5-6 whole almonds contain a good amount of magnesium and of calcium – two minerals that help promote muscle relaxation and sleep especially in people who lose sound sleep due to muscle tetany or leg pain. These can be consumed in the evening or even before bedtime. It’s great for people who sleep late as they can munch on these for a good night’s rest.

  3. Chamomile Tea:
    For years, chamomile tea has been used as a natural remedy to reduce inflammation, anxiety and treat insomnia as well. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. You can brew 1 tea bag/ fresh chamomile tea with hot water and drink it before bed or late evening.

  4. Walnuts
    Walnuts contain a few compounds that promote and regulate sleep, including melatonin and serotonin. Each serving of walnuts also contains other nutrients that can help induce sleep such as magnesium. You can munch them along with almonds for combined benefits late in the evening for snacks.  

Foods to Avoid Before Bed

While some foods can help you sleep, others can disrupt your rest. Avoid these before bedtime:

  • Caffeinated Beverages: Tea, coffee, and energy drinks can keep you awake and cause acidity.
  • Spicy or Heavy Meals: These can lead to indigestion and discomfort, making it harder to fall asleep.
  • Sugary Snacks: High sugar intake can cause energy spikes and crashes, disrupting your sleep cycle.

Achieving restful sleep doesn’t have to be complicated. By incorporating sleep-friendly foods like warm milk, almonds, chamomile tea, and walnuts into your evening routine, you can create the perfect environment for a good night’s rest. Remember, consistency is key—make these foods a regular part of your diet for long-term benefits.

Have you tried any of these foods for better sleep? Share your experiences in the comments below! For more tips on improving sleep and overall wellness, explore our Healthy Reads or consult a GOQii Coach for personalised health advice. Subscribe now to start your wellness journey!

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Common Food Myths About Diabetes

myths about diabetesThe prevalence of diabetes is alarmingly spreading worldwide. Data from WHO shows that its global prevalence was about 8% in 2011 and is estimated to rise to 10% by 2030. Some of my patients are of the impression that they cannot lead a normal life once they’ve been diagnosed with Diabetes. I always tell them to treat diabetes normally. The main focus should be on food, followed by activity and then medication. If instructions are followed well, your diabetes will be under control. However, my experience has been that when it comes to food, most have many misconceptions which are very important to clear. I would like to share few of these common myths about Diabetes with you as well.

Common Food Myths About Diabetes

1. Avoid Rice
This is the commonest myth which everyone has, including people planning to eat rice. White rice is not bad. It is a simple sugar which easily shoots the sugar. However, if you have a good source of proteins like sprouts/curd/buttermilk along with the meal, it helps in the slow release of sugar.
Healthy Alternative: You can opt for brown rice which is packed with antioxidants and fiber.

2. Avoid Potatoes
Many people avoid potato thinking it raises blood sugar. However, potatoes being starchy, need to be eaten in moderation. Though high on carbohydrates, it is also rich in Vitamin B6 which helps in nerve functioning at cellular level. Also, the cooking medium plays an important role. A boiled potato is far better than a deep fried potato.
Healthy Alternative: If the potato is clubbed with some other veggie, that’s absolutely alright as the portion of potato would be low. A boiled or barbequed or grilled potato is a good option as well.

3. Avoid Sugar
Everyone says, I avoid sugary stuff, still my sugars are not under control. However, if you see the other part of their diet, it’s loaded with fats meaning deep fried stuff, chips, wafers, etc. This is because of the insulin resistance which is predominantly seen in Type 2 Diabetic people. The fat gets deposited at the abdominal region which resists insulin from reaching the cells. This leads to high sugar levels in the blood. Hence, along with sugar, unhealthy fats need to be kept at bay as well. Remember, not all fats are bad.
Healthy Alternative: If you plan to make vada/samosa at home, you can even roast them which requires less oil that equals less harm. If it is eaten out, moderation needs to be followed.

4. Avoid All The Fruits (especially mangoes/banana/grapes/chikoo)
Many people say that fruits are sweet, hence need to be avoided. However, the truth is that fruits are natural sugars and provide instant energy. Moreover, they are packed with antioxidants, vitamins and trace minerals. The timing of when you eat the fruits is equally important. It is best to consume them on an empty stomach for better absorption of nutrients or else, they can also be eaten during mid-morning or mid evening before 6 pm. It is always better to opt for a whole fruit instead of fruit juice.
Healthy Alternative: Combine fruits with a handful of nuts for the dose of fiber which is present in nuts. You can also have chilled fruit yogurt (chopped fruits in yogurt).

These are a few common myths about diabetes! It is the lack of awareness that can mislead patients. Lastly, remember that sugar by itself is a sweet poison which has it’s own disadvantages. The healthy alternative to sugar is jaggery, honey and stevia (natural sweetener). As a message to all diabetics, I’d like to remind you that you can lead a normal life by following a healthy and balanced lifestyle.

We hope these common myths about Diabetes help you make better choices. Do let us know your thoughts below. For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

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Top 10 Foods Which Will Help You Gain Muscles Naturally

too much sugarIf you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles? 

Muscles are not only important for being in shape but it has other functions and benefits too. For instance: 

  • Muscles increase metabolic rate
  • They make everyday chores easier
  • Muscles reduce the risk of many chronic diseases
  • Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally 

These foods will make your fitness journey more adaptable and diverse in terms of choices:

  1. Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
  2. Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with Vitamin B, which may be particularly important, if you are active.
  3. Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
  4. Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.  
  5. Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like VitaminB, Vitamin C and the Fiber along with enhancing it’s flavour.
  6. Bengal Gram Flour (Sattu): is the flour of roasted Bengal Gram Dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
  7. Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
  8. Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
  9. Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
  10. A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and Vitamin B) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or workout with our experts through a live, interactive session on GOQii Pro within the GOQii App. Book a class now! 

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Top Stress Busting Foods For A Healthy Mind!

stress busting foodsStress is a part and parcel of life. There’s no escaping it. Everyone endures stress, and it is perfectly natural to seek some relief from it. In fact, relief is necessary because prolonged stress can lead to chronic stress, which, if left untreated, can cause heart-related issues, burn you out, and affect your mental and emotional well-being. When faced with massive stress, we turn to food, but are you eating the right kind of stress-busting foods?

Top Healthy Stress Busting Foods

Don’t let relief come in the form of junk food. Instead, you can try these healthy stress-busting foods: 

  1. Asparagus: It is high in folic acid, which helps you relax. A vegetable like this, which is high in folate—a calming B-complex vitamin known to reduce feelings of stress and anxiety—also helps produce dopamine for the brain. Enjoy cooked or raw asparagus to reap the benefits of this powerful food.
  2. Avocado: Rich in healthy fat, magnesium, and fiber, avocado also contains vitamin B, which benefits your nerves and brain cells while reducing stress. It has a substance called potassium that helps by regulating your stress and blood pressure levels. Eating half an avocado daily is good for you!
  3. Almond: Vitamin B and magnesium help your body produce serotonin—a hormone that regulates mood and relieves stress—and almonds are loaded with them! So don’t be driven nuts by stress; instead, eat almonds!
  4. Spinach: It might not be on your go-to list of foods to eat when stressed, but it is necessary! The magnesium in spinach can lift your mood and keep your stress hormones in check.
  5. Coconuts: They are rich in medium-chain triglycerides, which are excellent fuel for the brain and body. The antioxidants in coconut can heal your system and protect your mind. Medium-chain triglycerides are also great for improving digestion and overall mood.
  6. Walnuts: They are known for their omega-3 content, which is very useful in fighting depression. They’re also packed with tryptophan, which indirectly increases serotonin levels. When your serotonin levels are high, you feel more relaxed, calm, and happy!
  7. Pumpkin seeds: These contain magnesium, which helps in reducing stress naturally and decreases the tension in your muscles. They also contain another mineral called zinc that keeps you cheerful always.
  8. Eggs: They have a good amount of vitamin B12, which is great for building mood. Eggs trigger the production of feel-good neurotransmitters like acetylcholine.
  9. Ghee: Homemade or pure A2 ghee is known to have medicinal properties that can heal your gut and improve digestion. Better digestion also improves your emotional state. This makes it one of the top stress-busting foods.
  10. Honey: It is packed with anti-inflammatory properties that can increase the spread of serotonin and dopamine in your brain. Some raw, organic honey can certainly make you happier
  11. Cashew Nuts: Apart from satisfying your taste buds, cashew nuts are one of the best stress-busting foods as they supply your body with a good amount of protein and zinc, which help you reduce stress and anxiety.

We hope you will incorporate these stress busting foods into your daily diet. Do you know someone who is perpetually stressed? Share this with them and help them find relief. For more articles on busting stress, check out Healthy Reads. Get these tips directly from your GOQii Coach by subscribing to Personalised Health Coaching here.

You can also purchase some of the above listed foods such as A2 Cow Ghee, Organic Honey, Pumpkin Seeds, Cashew Nuts and Walnuts for a discount using GOQii Cash on the GOQii Health Store within the GOQii App.  

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]