Lack of sleep? Here’s what to eat, drink

By Jessica Ball, M.S., RD

Sleep is super important — not only for feeling energized and focused, but also for immunity, heart health, glowing skin and weight stabilization.

If you have a bad night of sleep, don’t sweat it too much. Lean on the following foods and drinks to help give you a boost until you’re able to get the rest you need: Water : Water is the most important drink when you are short on sleep. Dehydration can lead to overeating, moodiness and headaches, which can be especially draining if you’re lacking sleep.

Inflammation

From page 3 routinely recommended, it can be helpful in some situations. For example, tests for inflammation can help to diagnose certain conditions (such as temporal arteritis) or monitor how well treatment is controlling an inflammatory condition (such as rheumatoid arthritis).

However, there are no perfect tests for inflammation. And the best way to know if inflammation is present is to have routine medical care.

How is inflammation treated?

Anti-inflammatory medicines can be help- ful to treat an inflammatory condition. And we have numerous FDA-approved options that are widely available — many in inexpensive generic versions. What’s more, these medicines have been around for decades.

Staying hydrated will help you feel energized in the short and long term. It’s also important for your brain, skin, heart and more. Carry a water bottle with you to make it easy to sip throughout the day.

Coffee and tea: Even though drinking water is best, there’s nothing wrong with having a moderate amount of caffeine, especially if you’re groggy.

Plus, there are some potential health benefits from drinking coffee and tea. Beyond boosting mood and increasing alertness, compounds in coffee may even improve heart health, brain health, diabetes and more.

Corticosteroids, such as prednisone, are the gold standard. These powerful anti-inflammatory medicines can be lifesaving in a variety of conditions, ranging from asthma to allergic reactions.

Other anti-inflammatory medicines can also be quite effective. Ibuprofen, naproxen and aspirin are among the 20 or so nonsteroidal anti-inflammatory drugs (NSAIDs) that come as pills, tablets, liquids taken by mouth, products applied to skin, injections and even suppositories.

Tea contains compounds that, when regularly consumed, may decrease stroke and cancer risk, and it also, when decaffeinated, can improve sleep in the long term.

Fiber-rich foods: There are several reasons why fiber is great for sleep. Fiber helps keep blood sugar steady for longer periods of time, so you can avoid the spikes and crashes that send our energy levels on a roller coaster.

Eating enough fiber can also improve sleep quality. Foods like fruits, vegetables, whole grains and legumes are filled with healthy fiber.

Yet relying on anti-inflammatory medicines alone for chronic inflammation is often not the best choice. That’s because these medicines may need to be taken for long periods of time and often cause unacceptable side effects.

It’s far better to seek and treat the cause of inflammation. For example, among people with rheumatoid arthritis, anti-inflammatory medicines such as ibuprofen or steroids may be a short-term approach that helps ease symptoms, yet joint damage may progress unabated.

Controlling the underlying condition with medicines like methotrexate or etanercept can protect the joints and eliminate the

Nuts and seeds: Nuts and seeds are packed with healthy fats, protein and fiber to help you feel full longer, and are a great option for sustained energy when you hit an afternoon lull.

Nuts like walnuts are also great sources of omega-3 fatty acids, which research shows can promote healthy sleep. Seeds like chia seeds and flaxseeds are packed with fiber.

Eggs: Eggs are high in protein, which makes them filling and satisfying. They are quite versatile and, despite recent price

See LACK OF SLEEP, page 5 need for other anti-inflammatory drugs.

The bottom line

Even though we know that chronic inflammation is closely linked to a number of chronic diseases, quashing inflammation isn’t the only approach, or the best one, in all cases.

Fortunately, you can take measures to fight or even prevent unhealthy inflammation. Living an “anti-inflammatory life” isn’t always easy. But if you can do it, there’s an added bonus: Measures considered to be anti-inflammatory are generally good for your health, with benefits that reach well beyond reducing inflammation.

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