15 Health Benefits of Green Tea-peacefulmindbody

Green tea is famous for its potential health benefits. Green tea is a good source of antioxidants. Research has found that the health benefits of green tea may include alleviating anxiety and stress, improving sleep, enhancing memory, and reducing high blood pressure and cholesterol.

Green tea is a low-calorie beverage as long as you don’t add a sweetener. Some of the benefits are mentioned below.

15 Health Benefits of Green Tea :

1. May Help To Protect Against Cognitive Decline:

Consumption of green tea may protect against certain neurodegenerative diseases, like Alzheimer's and Parkinson's disease.

2. Helps Support Bone Health:

Some evidence suggests that green tea may lower the risk of osteoporosis, a bone disease in which bones start losing bone mass and become porous. Postmenopausal people have the highest risk of osteoporosis.  The presence of high concentrations of antioxidants in green tea may enhance bone formation and protection against bone mass loss.

3. Reduces Cholesterol levels:

Green tea contains catechins and other antioxidant compounds that help to lower LDL cholesterol and Total cholesterol.

4. May Lower Blood Pressure:

Various studies have shown that the Epigallocatechin-3-gallate (EGCG) found in green tea promotes the relaxation of muscles lining the blood vessels resulting in a lowering of blood pressure.

5. Green Tea Helps In Weight Loss:

Caffeine and a type of flavonoid called catechin, which is an antioxidant are found in green tea and some studies suggest that both of these compounds can speed up metabolism. Excess fat is broken down by catechin.

6. Boosts Immunity:

Green tea is loaded with disease-fighting antioxidants. It contains a powerful antioxidant called Epigallocatechin-3-gallate (EGCG) that helps protect cells from damage.

EGCG has been studied extensively for its ability to alleviate inflammation and enhance immunity.

7. Low-caffeine Green Tea Improves Sleep Quality:

Green tea contains another compound called L-theanine, an amino acid that has a powerful anxiety-reducing, relaxing effect when ingested – leading to better sleep. So drinking low-caffeinated green tea may reduce fatigue and levels of stress markers, as well as improve sleep quality.

8. Good For Your Liver Health:

Some studies found that green tea reduces levels of liver enzymes in people with nonalcoholic fatty liver disease (NAFLD) due to the presence of epigallocatechin-3-gallate (EGCG).

9. Reduces Blood Sugar Levels: 

Drinking green tea as a replacement for other sugary beverages may also reduce the risk of developing type 2 diabetes. Some studies show that green tea consumption significantly reduces fasting glucose and hemoglobin A1c (Hb A1c)

10. May Prevent Heart Disease:

Catechins found in green tea have anti-inflammatory effects that target free radicals and protect the heart. Drinking green tea is linked to a reduced risk of clogged arteries. 

11. May Prevent Stroke:

One large Japanese study showed that higher consumption rates of green tea were associated with a reduced risk of stroke.

12. May lower the Risk of Some Cancers:

While the evidence is mixed and inconsistent, some studies have linked drinking green tea with a reduced chance of developing some cancers, such as lung cancer and ovarian cancer.

13. May Help in Digestion:

While scientific evidence is limited, some studies suggest that green tea may have a positive effect on digestion and reducing gas production.

14. Keeps Skin Healthy:

Green tea contains vitamin E which is known for its ability to nourish and hydrate the skin. The powerful antioxidant, EGCG fights DNA damage from UV rays to prevent skin cancer. 

15. Anti-Aging Drink:

Some of the antioxidants and healing compounds found in green tea include polyphenols, catechins, and various other types of flavonoids that have anti-aging effects. Green Tea is also rich in vitamin B2. These have great benefits in preventing your skin from showing fine lines and wrinkles. Vitamin B2 tightens skin and makes it firm in appearance.

Potential Risk of Green Tea :

Drinking large amounts might cause side effects due to the caffeine content. These side effects can range from mild to serious.
When taken in large amounts, the caffeine in green tea might cause irregular heartbeat.
Drinking too much tea may lead to an iron deficiency because tea is rich in tannins, which can bind to iron and prevent it from being absorbed in the digestive tract. 

The caffeine in green tea, especially when taken in large amounts, can worsen diarrhea.

Replacement of sugary drinks with green tea is a healthy habit. Green tea is a good option if you are looking for a low-calorie, unsweetened hot drink with less caffeine than coffee. Regular green tea consumption can be beneficial to health. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. You can add lemon or honey to it to enhance the flavor.
So, consume green tea in moderation to reap the benefits as well as to avoid the side effects. 

Don't forget to share this information with your loved ones.

All the best!

Foods To Eat For A Good Night's Sleep-peacefulmindbody

A good night's sleep is when you fall asleep easily, do not fully wake up during the night, do not wake up too early, and feel refreshed in the morning. 
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Set and stick to a sleep schedule. Follow a regular sleep-wake routine with 7-8 hours of sleep which is sufficient for adults.

Foods That Help To Sleep Better:

Almonds, walnuts, and pistachios have melatonin, along with magnesium and zinc, which together can help people get a better night's sleep.

Tart cherries.

Pineapple. 

Bananas. Potassium and magnesium (found in bananas) help promote muscle relaxation.

Dairy products. Melatonin, found in dairy makes you sleepy

Kiwi. 

Dragon fruit.

Guava. 

Gooseberries.

Oranges are naturally rich in melatonin, a vital hormone for regulating our sleep-wake cycles.

Certain seeds are rich in tryptophan. The body uses tryptophan to make melatonin and serotonin. Melatonin helps regulate the sleep-wake cycle, and serotonin is thought to help regulate appetite, sleep, and mood.
100 grams of sesame seeds give more than 1000 mg of tryptophan. The same amount of chia seeds have more than 700 grams of tryptophan, while pumpkin seeds have almost 600 mg.

Fatty fish like salmon, mackerel, and tuna are high in omega-3 fatty acids and tryptophan. These nutritional powerhouses aid in the creation of serotonin and melatonin, two neurotransmitters important for mood regulation and sleep-wake cycles.

Different Types Of Teas for Better Sleep: 

Many herbs, often found in teas like chamomile and mint are considered sleep-inducing.

Magnolia tea, is made from the dried bark, buds, and stems of the magnolia plant. Magnolia tea is often used as a natural sleep aid.

Low-caffeine green tea. Green tea improves the quality as well as the quantity of sleep due to the presence of L-theanine. 

Lavender tea. Drinking lavender tea before bed can help you achieve more restful sleep. Lavender tea boosts the production of dopamine and reduces cortisol, the stress hormone.

Valerian tea. Valerian is likely safe when used short-term. 

Passionflower tea. This tea will act as a mild sedative. One study found that sleep quality was improved when drinking 2 grams of passionflower tea a day.

 Do not exceed the recommended dose of teas. In case you are suffering from any health issue, consult your healthcare provider.

Also, try to create a restful environment. Keep your room cool, dark, and quiet to sleep well.

 

What To Avoid For Better Sleep:

Stay away from high-sugar foods, large meals, or processed foods right before bed. If not, you may be more prone to waking up during the night because of erratic blood sugar fluctuations. High-sugar foods can cause a blood sugar rush that can lead to energy crashes during the night. Don't drink caffeine-containing beverages (coffee, tea, soft drinks) after dinner.

Avoid eating large meals two to three hours before bed and drinking too much liquid before sleep.

Cut out caffeine 10 hours before bed.  Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

Don't take naps during the evening.
Don't exercise vigorously in the evening.

Effects Of Sleep Deprivation:

Poor sleep Affects Health.

Sleep Loss Is Associated with Obesity.

Sleep Loss Is Associated with Diabetes and Impaired Glucose Tolerance.

Sleep Deprivation is associated with heart attacks and perhaps stroke.

Sleep loss is associated with adverse effects on mood and behavior.

 Adults with chronic sleep loss report excess mental distress, depressive symptoms, and anxiety.

If you are sleep-deprived, you may have problems with learning and focusing. You may have trouble making decisions, solving problems, remembering things, managing your emotions and behavior, and coping with change. 

Studies indicate that lack of sleep leads to neurological damage in the hippocampus, a part of the brain involved in learning and memory.

Not getting enough sleep can also make you look older. Multiple studies showed a link between poor sleep and poor skin health. Lack of sleep causes the skin to age faster.

"Beauty Sleep” is more than an expression. Our body, brain, and skin regenerate and rejuvenate,  while we sleep. During sleep, blood flow also increases to produce more collagen and growth hormones which help reduce wrinkles, firm the skin, and improve skin tone.

The recommended amount of sleep for different age groups:

3 to 5 years - 10 to 13 hours per 24 hours

6 to 12 years - 9 to 12 hours per 24 hours

13 to 18 years - 8 to 10 hours per 24 hours

Adults - 7 or more hours a night

Sleep is as important for good health as diet and exercise. It lowers your risk for serious health problems, like diabetes and heart disease. It Reduces stress and improves your mood. Good sleep improves your brain performance. 

Don't forget to share this information with your loved ones.

All the best!