A good night’s sleep is essential for health, as levels of leptin, a hormone responsible for feelings of fullness, rise during sleep, and ghrelin, a hormone that sends hunger signals, decreases at bedtime. Give the body a chance to sleep.

But the thing is, the feeling of hunger at night is not without pressure, which can spoil this equation, for reasons such as: eating the last meal too soon, tension and stress, blood sugar level fluctuations or vitamin D deficiency. A certified nutritionist said. , Katherine Metzeler, Well & Good.

His colleague Michelle Reker, a certified nutritionist, pointed out the effect that “the lack of food needed to get the calories the body needs during the day, especially after an intense evening workout, can lead to increased energy expenditure and nighttime hunger.”

Fake or real hunger?

Certified nutritionist Barbara Ross told the US newspaper HuffPost, “Anxiety can wake us up in the middle of the night, and we confuse it with hunger.” In this case, he suggests drinking a cup of decaffeinated herbal tea. Calms the nerves.

To quench the flames of true hunger, Metzeler emphasizes the importance of going “no food during the day, no more than 4 to 5 hours at most,” and making sure to eat enough foods that include plenty of protein. healthy fats, vegetables, whole grains and complex carbohydrates; Keep energy levels high and feel energized and satisfied throughout the day.

Later in the night, the impact of hunger can be reduced, so many people rush to the kitchen and eat the candy, potato chips and gravy or leftover steak from lunch, which can be difficult for them. Go back to sleep and they start the next day feeling uncomfortable.This causes them health problems: weight gain.

According to the Healthline website, there is growing scientific evidence that eating too late at night can make weight control more difficult.

The right foods

According to research published in 2015, “If you’re hungry late at night, it’s okay to eat a small, nutrient-dense snack under 200 calories.”

Here are 7 examples of these foods that a panel of certified nutritionists told HuffPost, “They’re great for fighting nighttime hunger pangs while helping you get back to sleep.”

• Turkey breast slices

Certified nutritionist, Marissa Mechoulam looks at; Turkey breast is “a great way to satisfy an after-midnight hunger pang, whether eaten alone or stuffed into half a sandwich.”

Turkey breast pieces are known to “help you fall asleep, relax and go back to sleep because they are rich in the amino acid (L-tryptophan), which turns into the sleep hormone (melatonin); in addition. to their protein content, it is “enough to suppress the feeling of hunger until morning. “

• Fiber-rich cheese and crackers

According to Mechoulam, “any snack we choose should include protein and fiber to keep us full throughout the night”; It’s found in protein-rich cottage cheese, which contains some sleep-aiding tryptophan and fiber-rich crackers. Mechulam recommends almond flour biscuits to ensure stable blood sugar levels.

According to Healthline, “Combining carbohydrate-rich foods (such as crackers) with a good source of tryptophan (such as cheese) helps increase tryptophan’s effectiveness in supporting sleep,” and serving 4 pieces of whole wheat crackers and one piece of cheddar cheese. Low fat, about 150 calories.

• A refreshing vegetable dish with hummus

It is a refreshing and crunchy vegetable dish; Like: baby carrots, cherry tomatoes, and cucumbers, with hummus, “The perfect quick and easy midnight snack,” says registered dietitian Amanda Frankini, “A couple tablespoons of hummus can be enough to provide protein, fiber, and complete satisfaction.”

• Banana and peanut butter

In one study, “melatonin levels in the blood increased 4-fold within two hours of eating two bananas.”

Bananas and nuts or peanut butter can be balanced snacks to maintain balanced blood sugar, which is essential for getting good sleep.

“Bananas contain potassium, which, in addition to complex carbohydrates, controls high blood sugar that can harm sleep,” says Prangini, adding that combining bananas with peanut butter at night is a healthy and satiating source of fat and tryptophan that can induce sleep.

For Metzeler, who recommends putting almond butter and bananas on whole-wheat bread, “combines protein, carbs and fat to beat a balanced snack before bed.”

• Cherry and pistachio

A number of studies conducted on sour cherries have shown that snacking on them in the middle of the night can lead to better sleep, as they naturally contain melatonin. It can be combined with pistachios, which combine fat and protein in addition to some melatonin.

• Cereals and milk

As milk contains calcium, which helps the body produce melatonin, a cup of warm milk is ideal for falling asleep after waking up at night.

Low-sugar whole grains can be added to milk for a light, filling and balanced meal to help maintain blood sugar levels.

• Snacks from nuts

Frankini cautions against turning to chocolate or coffee as midnight snacks; Because they keep you awake longer, walnuts, almonds, and pistachios provide natural melatonin, protein, and magnesium to help you feel full and induce sleep.

What is the science related to the study of celestial bodies?? What are the career fields of an astronomy major?? Given the importance of this field in the Saudi labor market, astronomy is considered one of the most important specializations that a large group of individuals are interested in studying, so we will learn more about it in the following lines.

Science concerned with the study of celestial bodies

If you want to know Science concerned with the study of celestial bodies Remember this is astronomy and celestial bodies are all objects in the sky.

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These are represented by the Sun, Moon and planets, which move according to a certain system and influence each other in a certain way and in a certain proportion. Scientists study these bodies to learn about them. Movement and life and their effects on Earth.

What are the career fields for astronomy majors?

It is worth noting that the astronomy major is considered one of the broadest majors with many different and varied fields, as the astronomer can work alone as a researcher or in teams within university departments.

In addition to working in government research centers and national facilities, he studies the celestial bodies, the universe, and the Earth and tries to explain everything around them. One of the most important areas in which his studies and researches can be carried out is in the far reaches of the vast universe, and in science. Astronomy is as follows:

1- Astronomer

It is worth noting that an astronomer works in the field of cosmology, and the most important areas of his work are detailed below:

• Study of celestial galaxies.
• A theoretical study of cosmology through data provided by other astronomers.
• Study of planets inside and outside the solar system.
• Study of the Sun.
• Read the stars.

2- Astrophysicist

Note that an astrophysicist performs many tasks related to analyzing space objects while writing theories about them. To help him understand the laws of the universe.

One of the most important tasks an astrophysicist does is administrative work related to the results of experiments, while he works on preparing all the presentations and writing articles related to the field of astronomy, while applying for grants to fund his projects. .

3- Researcher and University Professor

Note that astronomy is related to many specializations, and an astronomer can earn an academic degree that qualifies him to work as a university professor in academic institutions, while also teaching physics and observational astronomy.

Apart from cosmology, he can also serve as a department head in academic universities, and works in the research department of the university and uses all its resources to develop his research projects.

It is worth noting that the astronomer works with institutions and laboratories to conduct research to achieve a common research goal, and presents the results of the research he conducts in scientific conferences and publishes them through scientific articles. After the houses are reviewed by the teachers.

Many individuals want to learn about the science involved in astronomy, while learning all aspects of working in astronomy, which is considered one of the most important scientific and practical specialties.

Read more

Written by Merwat Rashad

Friday, December 8, 2023 at 10:00 p.m

When the weather is cold, the blood vessels in the body constrict to maintain the temperature. This constriction can lead to an increase in blood pressure. In winter, sunlight is generally less, which can lead to vitamin D deficiency. Its deficiency is linked to high blood pressure levels.Blood: Winter weather often restricts physical activity, leading to weight gain and high blood pressure, says a report published on “NDTV” website.

2. Citrus

Oranges, grapefruit and lemons are high in vitamin C and antioxidants, which support cardiovascular health by reducing inflammation and improving blood vessel function.

3. Garlic

Eating garlic in winter helps lower blood pressure due to an active compound called allicin that promotes relaxation of blood vessels and lowers high blood pressure.

4. Salmon

These fatty fish are an excellent source of omega-3 fatty acids, which have been shown to lower blood pressure and reduce the risk of heart disease.

5. Pomegranate

Pomegranate juice or seeds contain natural antioxidants and polyphenols that can help lower blood pressure by improving heart health and reducing inflammation.

6. Oats

Including whole grains like oats in your diet can help lower blood pressure due to their high fiber content, which helps control blood cholesterol levels.

7. Beat

Beets are rich in nitrates, which the body converts to nitric oxide. Nitric oxide helps relax and dilate blood vessels, which promotes healthy blood pressure levels.

8. Greek yogurt

Greek yogurt is an excellent source of calcium and protein, which is associated with lower blood pressure. Choose low-fat options to avoid excess saturated fat.

9. Walnuts

Eating a handful of walnuts daily can help lower blood pressure. They are rich in omega-3 fatty acids, fiber and antioxidants that contribute to heart health.

10. Yellow

This golden spice contains curcumin, which has been shown to have anti-inflammatory and antioxidant properties that can help lower blood pressure and improve overall cardiovascular health.