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Nutrition plays a big part in sleep. More fruits and vegetables, legumes, grains, fish in the diet helps sleep by supplying melatonin. Increases supply of the essential amino acid tryptophan. This includes dairy foods. Tryptophan is a precursor of serotonin which converts into melatonin. This needs to be eaten with high fibre diet as a legume or  grain so it is digested properly. Lower inflammation levels improve sleep quality and plant based foods lower inflammation. High fibre helps as a healthy gut is beneficial for sleep. 

Consistent eating times, separation between day and night so that the biggest calories are taken earlier in the day with a good breakfast in the bright daylight hours, and the night meal taken early a few hours before sleep. This sends signals that the body is winding down to sleep and get the body ready to sleep.

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A new study published in JAMA, Journal of the American Medical Association, shows that quality of diet is critical to lose weight. It is also an intuitively sensible idea. The more you cut back on bad foods- lots of processed high sugar and high calories in processed or packaged foods- the better off you are. The more fruits and vegetable take its place, the more likely you are to lose some of the weight. It is also a sustainable strategy as the vegetables and fruits have other positive effects making it possible to permanently shift to better lifestyles as part of an overall cultural change that includes exercizing regularly. Nutrition experts at the Friedman School of Nutrition Science and Policy at Tufts University say this is the way to go. The strange thing is that such simple and basic ideas as restoring the proper role of healthy foods in our diet require such detailed studies. Packaged and processed foods of today are part of an industry that did not exist a hundred years ago. Common sense and intuitive ideas about what is good for us can lead us to the right action, including an awareness that food eating habits have simply deteriorated and become corrupted in today's busy world. ...

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A diet that has a good amount of fruits and vegetables as well as healthy grains is needed to keep body inflammation levels low, say experts in this video from DW.com. A varied diet is essential for good health. Keeping away from colas and sugary drinks is essential. Adding a good mix of healthy foods is also essential with whatever fruits and vegetables that are available in the season. Lower inflammation levels through healthy diets also help the body to avoid obesity and diseases that relate to obesity. During the coronavirus good nutrition and exercise can make a huge difference. In this video experts show that even changes over 6-8 weeks in adding more fruits and vegetables, whole grains, adding any form of exercize that appeals to one, can make a difference in building immunity levels against the coronavirus.

 

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Sebastian Kniepp is Germany's barefoot walking guru. A German wellness expert from the period of the Hapsburg monarchy in Eastern Europe he came up with different ideas for wellness, including nutrition with home grown vegetables and fruits a big part of the diet. He turned to barefoot walking and storking using it as a form of exercise walking on one's toes in shallow water. This BBC report is from a Kniepp spa a short drive north of the Slovenian capital of Ljubljana, which shows these ideas popular today are not new.

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This essay from the Yale-Griffin Prevention Research Center which puts focus on preventive medicine looks at the food we eat in a different way. In order to have a real conversation on food it says ignore the latest fads on nutrition on keto, paleo or other diets, and think about how our ancestors ate in a healthy way that both prevented disease and provided the right nutrition. It was mostly plants as meat was not freely and easily available. So much so that the consumption of meat and animal protein may have gone up by as much as 90% today. Processed foods did not exist, and unprocessed plant foods were there in abundance. They were not called low fat low carb or vegan then. It is during the beginning of the 19th and in the 20th century that the production and marketing of shelf stable, nutrient poor, high calorie, high sugar and salt processed foods replaced the normal way our ancestors had their food leading to the public health crisis of today, both in health quality, outcomes and cost.  It says replace meat and where appropriate dairy healthier plant based beans, lentils, whole grains, and vegetables, fruits so that animal protein gets back to the levels of the centuries before the 20th century shift to processed foods. It says use common sense beans including soyabeans and lentil beans replace meat wherever possible and oats with berries and nuts replace eggs. Vegetable and garbanzo beans salad replaces cheese and yogurt reducing the cheese or yogurt to very moderate levels. Focus on wholesome food and eat like our ancestors did and exercize then everything else will fall into place. ...

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Small farmowners hate to see good fruit and vegetables go to waste just because of odd shape and appearance, even if it is just as nutritious. EU standards across Europe for fruits and vegetables made it difficult to get this farm produce to consumers. EU standards are now being revised, but supermarkets set their own standards and continue to accept fruit and vegetables only with "a slight defect in shape and development." A study by the Dutch and Swedish governments show Europe wastes 89 million tons of food a year and the two governments called on the EU "to reduce the amount of food waste caused by its labeling system." In Portugal as much as a fourth of the fruits and vegetables are at risk of waste because of such rules, according to small farm owners. Ugly Fruit, is a company trying to get this produce to consumers at lower prices in Lisbon. Farmowners say the idea that quality can be measured only by appearance is a mistake, as nutrition levels and flavor can be the same.

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Linda McMahon, the Education Secretary and RFK Jr. the Health Secretary team up to fight the misplaced approaches to children's health and mental health. Typical is separation of health and mental health to treat them separately. The authors say there ia reason as early as the 2nd century the Roman poet Juvenal has commended "a sound mind in a sound body," that in so many languages and cultures has found a precious place since, in Latin "mens sana in corpore sano." We ignore this at our own and the Nation's peril, when in every culture this is so clearly grasped and cultivated. Healthy nutrition including the kinds of natural foods such as fruits, vegetables and ancient grains and getting fast foods and chemicals out of our food, and healthy exercise, participation in sports are a better way to approach mental health, and for the backward looking side of tech a no cell phones in schools rule. Screen and social media addiction, indoor lifestyles, and food with harmful ingredients are the true source of our children's mental health problems and should be treated as the culprits, say McMahon and RFK Jr.  ...

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Obesity is a problem today of global dimensions. In the U.S. this problem has reached a new high and increased U.S. risks in the face of the coronavirus. This author and her nutrition organization say the U.S. dietary guidelines put out by a government agency have failed over decades to do what they were supposed to do - guide people in the right direction to make good food choices. People at this time of the coronavirus need to make their own choices, independent of these guidelines that have failed. Intuitive choices for healthy eating by increasing vegetables and fruits in the diet, increasing use of healthy herbs such as turmeric, basil and ginger, eating carbohydrates and fat in a sensible way, increasing ancient whole grains in the diet, reducing meat in the diet in favor of plant based foods such as lentils and a large variety of whole grains. 

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Liz Whitehurst is one of many young people who are giving up jobs in offices to take to farming. They are not from farm families and bring a new way and exciting way of looking at farming free of the pesticides and other practices common today. Only 2% of U.S. land is being used for growing fruits and vegetables, according to the Union of American Scientists cited in the Guardian newspaper, and this needs to at least double in acreage if American needs are to be met. Only 15% of Americans get the daily requirement for fruits and vegetables- so desperately needed is this  to lower the BMI of the 70% of overweight Americans with BMI over 50. In the light of this crisis the shift of young people to farming is an encouraging sign.  In 2015 Liz, 32 years, decided to buy a 3 acre farm in Upper Marboro, Md, giving up benefits and better pay at nonprofit jobs in Washington state.  Here she is shown picking up Aragula leaves in the November chill. She is not alone. She is joining a movement that is bringing highly educated, former urban first time farmers as the demand for better food, for local and sustainable food, especially fruits and vegetables grows in the U.S. Year on Year there is a 20% increase of farmers in states like California, Nebraska, South Dakota in the 25-34 age group. In the 2014 USDA Census this group is growing at 2-3% just when other groups are shrinking by double digits. These farmers are more likely to connect with the community supported agriculture (CSA) prorams and markets, to grow organically and limit pesticide and fertilizer use. They tend to have farms less than 50 acres. Liz leases the house and the fields from a neighboring couple in the 70's, growing organically certified peppers, cabbages, tomatoes and salad greens kale to aragula, rotating fields. On Tues, Thurs. and Fri. she and two friends are to be seen waking up in the early hours of darkness to kneel in mud and cut the greens. What motivates them is having a positive impact, to do that so it is immediate and you can see it making a difference, says Liz. Still young farmers face many hurdles, including student loan debt, and finding ways to meet the larger needs for online grocery service or the grocery chains. Yet a trend is taking shape for small and middle farms that provides some optimism as the number of farmers shrink significantly overall. Most alarmingly it is the lack of national and local policies to meet the health crisis of rising BMI's right at this level of local farms and community farms for local produce. Lack of any consciousness about this, even though good health in the U.S. as in other countries has always rested on what you are eating, long before processed foods became the norm this is the way the world met nutrition needs.    ...