Both obesity and insomnia are on the rise. Approximately 30 to 35% of people in America are afflicted with these issues. It might be a coincidence, but there also might be some connection between them.
This percent is a very good reason to think that these two are connected. It is known that sleep deprivation leads to weight gain. Lack of sleep is related with increased daytime cortisol levels and poor blood glucose regulation. Elevated blood sugar levels cause overproduction of insulin, thus causing insulin resistance, which is the start of obesity in most cases. Moreover, visceral fat is increased by high levels of cortisol, the stress hormone.
Obesity causes a number of other problems that prevent you from getting the proper amount of sleep. Diabetes causes neuropathy and sleep apnea, which reduce the quality of sleep a lot. Furthermore, insomnia occurs as a side effect of medications which are taken for disorders related to obesity, like cholesterol and high blood pressure.
However, there are natural remedies which can solve both of these problems.
Apple Juice and Psyllium Drink
Psyllium is usually used as a natural laxative, but it can also promote weight loss in a number of ways. It doesn’t have discernible smell or taste and it can quickly absorb large quantities of water. Apple juice makes this drink tasty and sweet. Moreover, if you sprinkle some cinnamon, you will get the same taste of apple pie, but without any calories. It is very easy to prepare this drink. You will need:
- Apple- 1
- Cold water- 1 cup
- 100% psyllium husk powder- 2 teaspoons
- Cinnamon- ¼ teaspoon
You need to chop the apples and blend them with water. Leaving the skin is preferable. Then, put it in a cup and add the cinnamon powder and the psyllium husk. You need to drink it instantly, because it is going to become very thick because if the husk. Next, drink a glass of water.
What it does:
Psyllium- it makes it easier for food to move through the digestive tract. It decreases the absorption of fat from the intestine.
Apple- apples contain pectin which limits the fat absorption even more. Moreover, apples are rich in antioxidants which reduce oxidative stress and related inflammation.
Cinnamon- it can regulate the blood sugar. This is helpful for reducing the conversion of sugar into fat and then its preservation in the adipose tissue.
Variation: if you don’t have an apple that you can juice, you can use 100% juice. However, make sure that it is without added sugar.
Note: do not take psyllium husk within 2 hours of taking meals and drugs since it can decrease the absorption of nutrients and medications.
Cherry and Aloe Vera Drink
There is not much need to introduce Aloe Vera, since its reputation precedes it. The clear gel which is obtained from the plant is used for skin care in general and for treating burns. However, it is a popular food supplement as well, due to its numerous health benefits, weight loss being one of them. In order to prepare this drink, you are going to need:
- Tart cherry juice- 2 to 4 oz.
- Aloe Vera juice- 1 oz.
- Cold water
What you need to do is mix all of the ingredients. Enjoy!
What it does:
Tart cherry juice- it improves duration and quality of nighttime sleep, but it reduces daytime napping. It increases melatonin, which is the hormone responsible for regulating the sleep-wake cycle. Moreover, this juice is anti-inflammatory and reduces water retention.
Aloe Vere Gel- it is abundant in a number of nourishing and healing properties. It is able to reduce fat deposits in the boy, abdominal fat in particular.
Variation: you can use fresh lemon water or apple cider vinegar instead of tart cherry juice.
Note: in case you have abdominal cramps from this drink, they may be a consequence of the aloin, contained in the Aloe leaves.
This drink is refreshing and light and it is excellent for the mornings. In order to prepare it, you are going to need:
- Cucumber with skin- 5 to 10 slices
- Freshly grated ginger- 1 tablespoon
- Water- 6 oz.
- Lemon juice- from 1 lemon
- Himalayan pink salt- a pinch (this is optional)
What you need to do is blend the ginger and the cucumber with water till everything is smooth. Add the lemon juice and the salt, if you choose to use it.
What it does:
Cucumber- this vegetable is high in fiber, but low in calories. The fiber from the cucumbers binds with the fatty acids which come from the fats digestion and carry them away.
Ginger- ginger aids digestion. It reduces stomach discomfort, relieves heartburn and reduces gas formation. Moreover, it increases metabolic rate. Ginger reduces water retention and it is anti-inflammatory.
Lemon juice- lemon juice has an alkalizing effect in the body and it is a powerful detoxifier.
Variation: in order to make this drink even more powerful, you can add coriander leaves. However, you can also use mint leaves or parsley.
Nutmeg and Warm Milk Drink
Having a glass of warm milk before going to bed used to be sleep aid number one. However, nowadays all dairy products are considered unsafe. A number of people believe that milk is fattening, but according to a review from 2013, it is definitely not.
Consuming milk on a regular basis actually prevents weight gain. In order to prepare this, you are going to need:
- Milk- 1 cup (full-fat organic is preferable)
- Honey- 1 to 2 teaspoons
- Freshly grated nutmeg- a pinch
Heat the milk and allow it to cool to the temperature you like drinking it. Then, add the nutmeg and the honey and drink it instantly.
What it does:
Milk- milk contains tryptophan, which is an amino acid that induces sleep. This acid is necessary for the serotonin formation. Serotonin is a neurotransmitter which is related with the feelings of sleep and relaxation. Vitamin D and calcium are also found in milk and they also contribute to weight loss.
Honey- carbohydrates assist tryptophan to enter the brain. Insulin gets released in the presence of carbohydrates. Then, the other amino acid are diverted to the muscles, so tryptophan is free to enter the brain.
Nutmeg- it puts you in a sleep mood because of its mild sedative effect. Also, it has a thermogenic effect which stimulates the metabolism into burning extra fat while sleeping.
Variation: in case you are using skimmed milk, add one teaspoon of coconut oil.
Note: use nutmeg in small quantities.
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