A Journal of People commentary
“Signs you may not be eating enough.”
“You want to feel better in your body, or desire to live in better health. There is a puzzle: Feel good in your skin. Micromanaging our food intake can feel soothing, especially if cutting calories or restricting food groups initially sparks weight loss.
“We are constantly encouraged to “resist” favorite foods.”
“There are a few tools that can keep in you healthy.”
“There is need of a registered dietitian who understands your unique needs.”
Articles advise nourishing recipes.
Articles help find out signs body is telling about what it needs: 1. you cannot stop thinking about food; 2. your metabolism slows down; 3. you are bloated, uncomfortable, and gassy.
There are books to measure health from inside of body.
There are suggestions for practicing self-care.
The wellness market is a booming $4.2 trillion industry globally.
The multi-trillion dollar market entices millions of overworked and exhausted consumers.
The market markets exotic spa retreats, anti-aging elixirs, and boutique fitness memberships. The marketing is done in the name of rejuvenating consumers’ minds and bodies.
There is suggestion for a healthy body and mind: Get a good night’s sleep.
Studies are discovering connections between inadequate sleep and many health problems – obesity, depression, and chronic inflammation.
Too little sleep causes long-term damage to physical and mental health. The side effects are alarming.
The National Sleep Foundation advises adults between the ages of 18-64 get between seven and nine hours of sleep per night for optimal health.
But more than one-third of people miss that mark – seven to nine hours of sleep per night.
The Foundation’s website says prioritizing a good night’s sleep will not only help feel rested but will reduce stress, boost mood, improve focus and help manage weight.
A recent review of 135 peer-reviewed studies on sleep and its impact on health found the less sleep, the more at risk for poor health.
Human bodies need those seven to eight resting hours each night to get to work — regulating metabolism, insulin production, the immune system, and all those annoying hormones responsible for hunger cues and stress levels.
Research shows the negative effects of inadequate sleep begin after just a few nights in a row of getting 1-2 hours less than is needed.
There are suggestions for having better and adequate sleep: 1. start winding down at the same time every night; 2. exercise regularly; 3. watch what you eat in the evening hours; 4. unplug.
There are suggestions:
“Not getting enough of these 6 nutrients could be wrecking sleep.”
“10 ways a vegan diet can help or hurt weight loss goals”.
In fact, 40 percent of Americans get less than the recommended amount of sleep on average.
People are informed they need Magnesium as Magnesium is involved in more than 300 metabolic reactions in the body — including reducing stress and blood pressure, boosting metabolisms, and keeping nerves and muscles strong.
Magnesium is one of the most difficult nutrients to get enough of.
Magnesium is not only responsible for reducing anxiety and improving sleep quality, but also boosting energy levels to keep you powered through the day.
There is advice: Men and women between the ages of 19 and 30 consume 400 and 310mg, respectively, and increase to 420 and 320mg after age 30.
While many Americans do not get enough of this essential nutrient, it can be easily obtained through a plant-forward diet. Some of the best sources of magnesium are nuts, spinach, black beans, soy, whole wheat bread, avocado, and potatoes.
It is informed: Vitamin D is another hard-to-get nutrient, especially during grueling winter months.
Sunshine is the best source of this hormone, and sun exposure is a factor in properly producing melatonin, the hormone in charge of regulating our circadian rhythms. Similar to magnesium, Vitamin D deficiencies are not only linked to poor sleep quality but also to lower energy levels throughout the day.
It is informed: The average adult consumes 600IU of Vitamin D each day, which is relatively easy to come by for omnivores. Fatty fish, beef liver, and fortified dairy are all good or excellent sources.
For vegetarians, if much time in the outdoors is spent, orange juice, some plant-based milks, and cereals are often fortified with Vitamin D. Mushrooms are also a great source.
It is informed: Calcium is typically associated with bone health. It is also an important factor in sleep quality. Calcium deficiencies are linked to difficulty falling asleep, as well as non-restorative sleep.
There is advice: Men and women between the ages of 19-50 obtain 1000mg per day, while women over the age of 50 should increase their intake to 1200mg per day.
Some excellent sources of calcium are dairy products, sardines, fortified plant-based milks, tofu, and turnip greens.
It is advised: Consuming Vitamin D-rich foods help your body better absorb calcium, so eat them together for max benefits.
It is informed: Vitamin B12 deficiency is linked to a host of sleep problems — from insomnia to sleepiness, not getting enough of this vitamin can wreak havoc on nighttime routine. Vitamin B12 is also extremely important for our heart health and energy levels.
There is advice: Anyone age 14 and up should consume 2.4mcg B12 daily.
The vitamin is only found in animal protein sources such as beef, fish, eggs, chicken, and dairy products.
While vegetarians are advised to supplement their diets with B12, nutritional yeast is a delicious vegan flavoring agent that packs anywhere from 20-300 percent of our daily B12 needs per serving.
Similarly, Potassium is most commonly linked to preventing muscle cramps, but the mineral is beneficial for a variety of reasons. Potassium regulates blood pressure, strengthens our muscles, and works with magnesium to improve sleep quality.
There is advice: Men age 19 and up obtain 3400 mg potassium per day, while women should strive for 2600 mg.
Potassium is found in a wide range of foods, but several plant-based foods give the most. Dried apricots, lentils, raisins, potatoes, kidney beans, soy, and bananas are all excellent sources of the nutrient.
It is informed: Vitamin B6 deficiency is terrifying, making sleep quality just one of many reasons to ensure getting enough of this nutrient.
Vitamin B6 is responsible for over 100 enzyme reactions in the body, and specifically helps with protein metabolism.
There is advice: Adults between the ages of 19-50 consume 1.3mg of B6 per day, while men and women over 50 should strive for 1.7 and 1.5mg, respectively. Some of the best sources of this B vitamin are chickpeas, tuna, chicken, potatoes, turkey, and bananas.
Omega-3 Fatty Acids boost heart and brain health and have even been linked to reducing anxiety and insomnia. This heart-healthy fat not only reduces these problems, but also promotes improved sleep quality.
There is advice: Females age 19 and older consume 1.1g of these essential fatty acids each day, while men are advised to consume 1.6g per day.
Fatty fish, canola oil, flaxseed, chia seeds, and walnuts are all great sources of omega-3 fats.
These are not only very helpful information and advices, but also essential for good health, and good health is one of the prerequisites for a happy life.
But the basic question is: How a poor person shall obtain these? For example, a homeless person, a person without job or with job but not with enough wage or salary cannot collect these foods and nutrients. For a single mother, it is difficult to collect these for herself and for her child if the mother is from the low-earning group.
This is also a question: What is the obstacle in obtaining these by the poor?
Regarding sleep, there is the provocative question: Why so many Americans do not get required hours of sleep?
Problem with not having required hours of sleep is not only an American problem. It is a problem of the less-earning people worldwide. Because they are always under stress, anxiety and scared. These are because of their condition of life – poor working condition, inadequate income, uncertainty of job, no or inadequate savings, poor health, children’s insecure life, not enough earning to procure required food, and many more.
These problems also have roots. The rich can blame the low-earning poor: The poor’s inability, incapacity, inefficiency, less-education and less-training are the reasons for their low-earnings. These blames are baseless. Yet, if the baseless blames are accepted as “logical”, the question – why the low-earning people are inefficient, incapable, unable, less-educated, less-trained? Why the poor fail to access the opportunities abound in free market although “free” market is controlled market. Why the poor fail to access the “free” market or the market “free” for all and why the rich do not fail? These questions are a few of the many basic questions ignored by many. Most of the textbooks also ignore these questions.