SLEEP DISORDERS
NUTRITION FOR A GOOD NIGHTS SLEEP
There are two categories of insomnia, although often the
two will coincide and overlap.
1. Sleep onset insomnia - difficulty falling asleep
2. Maintenance insomnia - waking frequently throughout the
night, or waking early without being able to get back to
sleep.
Low blood glucose levels are a common cause of maintenance
insomnia. Stimulants like tea, coffee and alcohol are a
common cause of insomnia both due to their direct stimulating
effect and their effect on blood sugar levels. Food intolerances,
food additives and pesticides all interfere with normal
metabolism and should be identified and eliminated from
the diet. Tryptophan is converted in the body to serotonin
and melatonin, two important neurotransmitters for onset
and maintenance of sleep. Serotonin is an important initiator
of sleep and is essential for non-REM sleep, while melatonin
can induce and maintain sleep. The amino acids phenylalanine,
leucine, isoleucine, valine and tyrosine all compete with
tryptophan for binding sites on transport proteins. Therefore,
a protein-rich meal, containing large amounts of these amino
acids will inhibit the uptake of tryptophan.
A carbohydrate rich meal is more likely to increase tryptophan
uptake, due to reduced competition. Foods containing tryptophan
are: Alfalfa, baked beans, beetroot, beef, broccoli, brussels
sprouts, carrot, cauliflower, celery, chicken, chives, cottage
cheese, eggs, endive, fennel, fish, milk, oats, nuts, soybeans,
spinach, sweet potato, turkey, turnip, watercress.
Vitamin B6 and magnesium are important for the conversion
of tryptophan to serotonin. Therefore, combining the foods
listed above with things like bananas, nuts seeds or green
leafy vegetables will aid this conversion. Foods containing
tyramine, an amino acid found in the nightshade family of
vegetables such as potatoes, aubergine, tomatoes, courgettes
and spinach all stimulate the production of adrenaline,
which may interfere with a good night’s sleep. Tyramine
is also found in alcohol, bacon, ham and sausage.
McClenaghan, J.
NUTRIT. PRACT. 1999, 1 (3) 40-2
ASSOCIATION OF PHYSICAL ACTIVITY AND HUMAN SLEEP DISORDERS
modality Symptoms of disturbed sleep are common in the
general population, with overall prevalence rates of between
35% and 41%. A study was carried out to investigate the
influence of moderate exercise or physical activity on self-reported
sleep disorders among a randomly selected population of
adults. Sleep disorders were classified as disorders in
maintaining sleep, excessive daily sleepiness, nightmares,
and any sleep disorder. The results showed that more women
than men reported participating in a regular exercise program
and having sleep symptoms of disorders in maintaining sleep
and nightmares, and that more men than women did regular
vigorous activity and walking at a brisk pace for more than
6 blocks per day. Both men and women had significantly reduced
risk of disorders in maintaining sleep associated with regular
activity at least once a week, participating regularly in
an exercise program, and walking at a normal pace for more
than 6 blocks per day. Therefore, the data supports the
evidence that a program of regular exercise may be a useful
therapeutic in the treatment of patients with sleep disorders.
Sherrill, D.L. et al
ARCH. INTERN. MED. 1998, 158 (17) 1894-98
UFOs OF THE INTESTINES
Interstinal parasites are much closer to home than we think.
Antony Haynes reviews evidence which highlights the prevalence
of previously unidentified faecal organisms (UFOs) and their
significance to health. Parasitic infestations are now so
widespread thay they affect about 150 million people in
the US and at least 40% of the world’s population.
Dr. Hermann Bueno, one of the world’s most experienced
parasitologists, believes that parasites are the missing
diagnosis in the genesis of many chronic health problems.
Signs of parasitic infection in adults include:
• abdominal pain
• abdominal bloating
• aches and pains
• anaemia
• arthritis
• autoimmune disease
• chronic fatigue
• colitis
• constipation
• diarrhoea
• fever
• flatulence
• food allergy
• gastritis
• headaches
• inflammatory bowel disease
• immune system problems
• irritable bowel syndrome
• malabsorption
• skin conditions and itching
• sleep disturbances
• rectal bleeding
• vomiting
While over 130 different parasites have been found in Americans,
the following are the most common:
Blastocystis hominis, which can be asymptomatic,
but can cause irritable bowel, chronic fatigue, arthritis
and rheumatism.
Dientamoeba fragilis, which can also be
asymptomatic, or cause diarrhoea, tenderness and melaena.
Entamoeba coli, often asymptomatic, but
can cause systemic illness and auto-immune reactions.
Giardia lamblia, which adhere to the upper
part of the small intestine, preventing digestion and assimilation
and causing a range of symptoms.
Endolimax nana, the smallest of the intestinal
amoebas, and suspected of being the cause of rheumatoid
arthritis and collagen-related diseases.
Most NHS laboratories do not use techniques which could
help to identify parasites, and some organisms are thought
to be harmless. It can take an average of 16 investigations
to diagnose the presence of Giardia.
The major sources of infection are tap water, badly cooked
or stored food, human and pet faeces, and holidays abroad.
The best laboratories for detecting UFOs are:
Parascope Laboratory, Tel: 01133 292 4657.
Diagnos-Techs Labs., Tel: 0121 458 3407.
Health Interlink (agents for Great Smokies Diagnostic Lab.),
Tel: 01582 794 094.
OPTIMUM NUTRITION 1998, 11; 1; 22-7
