Quality sleep is one of the most important factors in maintaining one’s health. According to the Centers for Disease Control and Prevention (CDC), a sleep duration of around seven hours or more per night is recommended for most adults. When one fails to get this required snooze, it is called sleep deprivation. This can be a short-term issue affecting one over a few days or a chronic condition lasting weeks and months. Warning signs of sleep deprivation Sleep deprivation can occur due to a variety of reasons, such as work stress, new parenthood, lifestyle, sleep disorders, health conditions, or environmental factors. Even 24 hours of missed sleep could impact one’s motor functioning and response times. There are various other warning signs of sleep deprivation to be aware of. Acne breakouts Some studies have shown a close relationship between lack of sleep and increased acne breakouts. This occurs because sleep deprivation can enhance the body’s cortisol levels, which increases inflammation and production of sebum, causing breakouts. Puffy eyes During the deep sleep stages, the body regulates hormones and works on tissue and muscle repair. Without adequate sleep, this becomes an issue, causing redness and/or puffiness around the eyes, dark circles, and deep eye bags.

The start of menopause indicates the end of menstruation. The menopausal phase begins after one hasn’t had a period for 12 months straight. While the phase can begin in the 40s or 50s, many experience menopause when they turn 51. It is a natural biological process, the onset of which brings several changes in the body and issues like hot flashes, sleep disruption, and lethargy. But, these symptoms can be managed. 1. Make better food choices It has been observed that once those who menstruate reach their mid-40s, they develop a near deficiency of many essential nutrients, like magnesium, calcium, iron, zinc, essential fatty acids, vitamin D, and B vitamins. As a result, they tend to feel tired and lethargic most of the time. Also, many menopause symptoms are the result of hormonal changes. The balance of hormones can be directly affected by the levels of essential nutrients in the body. So, increasing the intake of these minerals and vitamins can help with managing menopause and its symptoms. This approach is also useful in maintaining overall health, once the initial symptoms of menopause have passed. Here are some nutrients one should add to their meal plans: Magnesium-rich foods: If one increases the intake of magnesium-rich foods along with those containing B vitamins, Vitamin D, calcium, zinc, and fatty acids, these can have a positive effect on brain function and hormonal balance.

The gut is host to colonies of microorganisms that live in the intestines, called the microbiome. Many of these microbes support healthy bodily functions, improve mental and physical health, and reduce the risk of diabetes, Inflammatory Bowel Disease (IBD), and psoriatic arthritis. Upsetting this microbiome can result in stomach issues, sleep disturbances, fatigue, skin irritation, compromised immune function, and other problems. Fortunately, eating certain foods rich in probiotics and prebiotics can considerably improve gut health. Probiotics Probiotics are good, live bacteria that thrive in the intestines. These are abundantly found in several fermented foods that can be prepared at home or easily available at the grocery store. Greek yogurt Plain Greek yogurt is an excellent source of protein and probiotics, which help improve gut health over time. It is prepared by fermenting milk and straining the whey, i.e., the liquid part, giving it a thick, creamy consistency. Have it as it is, add it to a smoothie, or serve it with some berries for a delicious and healthy snack. Kefir Those who like dairy-based drinks can try kefir. According to some sources, this probiotic beverage has more probiotics and protein than regular yogurt and can help improve gut health by reducing inflammation.