Health
For a better night's sleep, try eating more of these foods, researchers say
Fruits and veggies are an important part of a balanced diet — and also balanced sleep.
A new study from Finland looked into how fruit and vegetable consumption in Finnish adults impacted sleep duration.
The research considered data from the National FinHealth 2017 Study, which involved 5,043 adults over the age of 18.
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These respondents reported their dietary consumption as well as their sleep habits, the latter of which was compared across three sleep categories: short, normal and long.
Compared to normal sleepers, short sleepers consumed 37 fewer grams of fruits and vegetables per day, while long sleepers consumed 73 fewer grams per day.
Consuming more fruits and veggies helps to support the right amount of sleep, a new study has found. (iStock)
The study concluded that there is a “consistent pattern where deviation from normal sleep duration was associated with decreased [fruit and vegetable] consumption.”
These findings suggest the need for “considering sleep patterns in dietary intervention,” researchers added.
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“Further research, including longitudinal studies, is needed to better understand the mechanisms underlying these associations,” the study noted.
Study co-author Timo Partonen, M.D., a research professor at the Finnish Institute for Health and Welfare (THL) in Helsinki, Finland, reacted to his findings in a conversation with Fox News Digital.
The study found that sleeping fewer than seven hours per night or more than nine hours per night was associated with reduced fruit and veggie consumption. (iStock)
Sleeping fewer than seven hours per night or more than nine hours per night was associated with reduced consumption of fruits and vegetables, he noted.
“The key takeaway is that shortage of sleep coincides with an unhealthy diet,” Partonen said. “This means that weight-watching programs need to pay attention to sleep habits as well … as it may ruin or promote the outcome.”
“The key takeaway is that shortage of sleep coincides with an unhealthy diet.”
While the study took into account each person’s chronotype (classifying people as an “early bird” or “night owl”), the impact of this trait on the link between sleep duration and fruit and veggie consumption was “minimal,” the researcher said.
Partonen identified this study as “cross-sectional by design,” which means the researchers were not able to analyze any “causal relationships.”
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Based on these findings, people should eat more fruits and vegetables daily to get better sleep, he recommended.
“Sleep, nutrition and physical activity form a unity,” he said. “A positive change in one of these is reflected in a positive change in the other two.”
The study findings highlight the need to consider sleep patterns during dietary intervention, researchers said. (iStock)
New Jersey-based dietitian Erin Palinski-Wade also reacted to these findings, telling Fox News Digital that it is “not surprising that increasing your dietary intake of fruits and vegetables may improve both sleep quality and quantity.”
She added, “Fruits and vegetables contain a variety of nutrients that can support healthy sleep. Some fruits, such as tart cherries and bananas, contain melatonin, a hormone that regulates the sleep-wake cycle.”
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Eating these fruits may increase melatonin levels in the body, which will promote better sleep onset and quality, according to the dietitian.
Embracing a diet rich in fruits and vegetables can also help increase antioxidant intake, she said, which can reduce oxidative stress and inflammation in the body.
Sleep may improve as these factors are reduced, Palinski-Wade added.
Multiple fruits and veggies contain nutrients that support better sleep, a nutritionist said. (iStock)
Dark, leafy greens like spinach and kale are good sources of magnesium, a nutrient that can also help support sleep, the dietitian said.
“Diets lacking in magnesium have been found to increase the risk of insomnia, so it makes sense that eating a magnesium-rich diet may improve sleep,” she added.
Fruits and veggies like spinach and tomatoes also contain an amino acid called tryptophan, which is a “precursor to serotonin,” a neurotransmitter involved in producing melatonin and aiding in sleep regulation, according to Palinski-Wade.
“By increasing your dietary intake of tryptophan, you can promote relaxation and improvements in falling and staying asleep,” she said.
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Researchers have shed fresh light on how a simple, centuries-old Chinese practice could be almost as effective as some medications in lowering blood pressure.
Baduanjin is a form of exercise that’s been widely practiced in China for at least 800 years. It involves a series of eight slow movements, gentle breathing and meditation — and typically takes only about 10 minutes to complete.
In a clinical trial, researchers studied 216 adults age 40 and older with Stage 1 hypertension. Over the course of a year, participants performed either baduanjin, self-directed exercise or brisk walking.
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Researchers found that participants who practiced baduanjin five times per week experienced lower blood pressure within three months.
The results were “comparable to reductions seen with some first-line medications,” they wrote in their report published by the American College of Cardiology.
High blood pressure, if left untreated, can lead to heart attack and stroke. Now, researchers have shed new light on how a simple, centuries-old Chinese practice could be almost as effective as some medications in lowering blood pressure. (andreswd/Getty Images)
Baduanjin also showed “comparable results and safety profile to brisk walking at one year,” the researchers further reported.
“Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their [blood pressure],” said the senior author of the study, Jing Li, M.D., Ph.D.
Dr. Matthew Saybolt, medical director of the Hackensack Meridian Jersey Shore University Medical Center’s Structural Heart Disease Program, said he was surprised by an aspect of the study’s results.
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“I was biased and expected that higher intensity exercise like brisk walking would have resulted in greater improvement in blood pressure than baduanjin, but the effects were the same,” Saybolt told Fox News Digital. (He was not affiliated with the study.)
Dr. Antony Chu, clinical assistant professor at Brown University’s Warren Alpert School of Medicine, was born and raised in the U.S. to immigrant parents — his mother is from Hong Kong and his father is from Taiwan.
Practitioners of baduanjin, such as those in this class, incorporate slow movements with mindful breathing. (Xinhua News Agency/Getty Images)
Having spent a lot of summers in Asia, Chu told Fox News he experienced “the best of both worlds” concerning Eastern and Western medicine, including exposure to the benefits of baduanjin.
“[These researchers] are taking a lot of things that have been commonplace for many, many centuries or millennia and then just applying mathematical modeling and statistical analysis to sort of give [them] some credibility,” Chu said.
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“Western medicine is reactionary,” Chu also said.
He compared the philosophies to a house on fire: Eastern medicine practitioners are more invested in preventing the fire, whereas Western medicine is more focused on “all those things that it would need to do to try to put that fire out,” he said, sharing his opinion.
A new study shows how people with high blood pressure can reduce it without medicine. (FG Trade/Getty Images)
Left untreated, high blood pressure has dangers that are “too numerous to count,” Saybolt said. The risks include increased risks of stroke, heart attack, atrial fibrillation and congestive heart failure.
Baduanjin, Chu said, is effective at reducing blood pressure, which he likened to “the water pressure and the pipes of your house,” by calming the nervous system and reducing stress.
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“People are totally stressed out,” Chu said. “And stress reduction is huge.”
Saybolt said the study offers hope for people with hypertension — “and that hope doesn’t immediately have to include pharmaceuticals.”
Baduanjin is easily incorporated into most lifestyles and can be done without equipment almost anywhere and at any time. (Getty Images)
Saybolt added that he’s always advocated for lifestyle modifications, including healthy diet and exercise, “as key therapies for treatment of diseases and to improve longevity.”
With the baduanjin data, Saybold said he is now “more optimistic than ever,” as “we have evidence that a very low impact exercise with mindfulness can yield a benefit.”
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Chu said that translating overwhelming medical guidelines is a big part of his job.
“It’s not to just tell somebody, ‘Hey, your blood pressure’s too high, pick a pill,” he said.
Baduanjin has been a preventative health practice the Chinese have been incorporating into their routines for centuries. (Xinhua News Agency/Getty Images)
“Lifestyle changes” can be daunting for many people, he added.
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“They always make it sound like you have to live for seven years in Tibet on a mountain somewhere, and it’s really not that.”
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His simple translation for the baduanjin study is this: “Close the door in your office and just say, ‘I can’t be bothered for 10 minutes,’ and just focus on breathing slowly and moving your arms or legs around.”
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Gabe Poirot says he ‘met Jesus’ during an 18-day coma
Kayleigh McEnany interviews Gabe Poirot, who shares his extraordinary near-death experience during an 18-day coma in October 2021. Poirot describes leaving his body, encountering Jesus, and witnessing how heaven is a person rather than a place. He also discusses his book, ’18 Days in Heaven,’ detailing his spiritual journey and message of hope.
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Rudy Giuliani, 81, is recovering from a severe case of viral pneumonia that led him into a coma in early May.
The former New York City mayor returned to his online talk show “America’s Mayor Live!” on May 13 and opened up about his health status.
“I feel like I’ve recovered 100%,” he said. “I’ve been home a few days and doing really, really well.”
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Giuliani reflected on his time in the hospital, revealing that he had a “very significant spiritual experience” while he was in a “state of out of it.”
“I would equate it to a dream of being on line headed for — I can’t say headed for heaven — headed for a trial with St. Peter,” he described.
Rudy Giuliani attends the annual 9/11 Commemoration Ceremony at the National 9/11 Memorial and Museum in New York City in September 2024. The former New York City mayor, 81, is recovering from a severe case of viral pneumonia that led him into a coma in early May. (Michael M. Santiago/Getty Images)
“And there was a very, very significant intervention by my Peter. I have my own Peter, Peter Powers. Peter J. Powers, my friend of my lifetime.”
During this dream state, Peter said some “very significant words,” which Giuliani made sure to repeat and have others record when he woke up, he shared.
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“As soon as I could, I wrote it out so that I wouldn’t forget it, and it’s meant a lot to me, and I’ve been reflecting on it quite a bit,” he added.
Giuliani was able to discuss his experience with a priest — and plans to share more at a different time.
“I don’t want to embellish it,” he said. “I don’t want to deny what was there.”
Powers and Giuliani reportedly became friends in high school. Powers later served as Giuliani’s campaign manager and his first deputy mayor. He died in 2016 at 72 years old from complications with lung cancer, according to multiple news outlets.
Giuliani was hospitalized in critical but stable condition on Sunday, May 3, due to severe breathing issues.
Giuliani’s doctor, Maria Ryan, told Fox News correspondent Danamarie McNicholl that the former mayor began feeling ill after returning from a trip to Paris, with his breathing deteriorating to the point that he was placed on a ventilator.
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Ryan said his condition turned critical, prompting a priest to be called to his bedside to perform last rites. But by Tuesday, Giuliani’s condition had improved enough for doctors to remove him from the ventilator.
According to political strategist Ted Goodman, Giuliani’s response and exposure to the Sept. 11, 2001, terrorist attacks later led to a diagnosis of restrictive airway disease.
New York Mayor Rudy Giuliani stands with Police Commissioner Bernard Kerik and Emergency Management Director Richard Scheirer before dedicating a public viewing platform overlooking the World Trade Center attack site in New York on Dec. 29, 2001. (Kathy Willens/AP)
Although Giuliani and his doctors have not confirmed that he had a “near-death experience,” similar encounters are often reported by people emerging from critical medical situations.
In a 2023 review published in the journal Frontiers in Psychology, researchers analyzed more than four decades of reports of near-death experiences, involving more than 2,000 studies and nearly 500 individuals.
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Near-death events were categorized into four types of experiences: emotional, cognitive, spiritual/religious and supernatural.
The research identified common traits in these reports – especially having out-of-body experiences, passing through a tunnel, having heightened senses, seeing deceased people or religious figures, encountering a bright light and reviewing life events.
A detailed view of the 19th century statue of Saint Peter the Apostle holding a gold key, symbolizing the key to heaven, located in St. Peter’s Square in Vatican City, Rome. (iStock)
Although these experiences can differ by interpretation, the researchers concluded that the heightened senses and improved consciousness indicate that “these experiences are neither dreams nor sleep, nor the disorders caused.”
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“This phenomenon is medically inexplicable,” they wrote, adding that the research points to a consistent pattern that “supports the clarity and authenticity of near-death experiences.”
Fox News Digital’s Landon Mion contributed reporting.
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