huffingtonpost - 24 hours ago

Woman yawningOn paper, the clocks going back sounds like it should be a good thing for your sleep – after all, we get an extra hour in bed, right?Well, some researchers think it’s not as simple as that. In reality, we only get 33 extra minutes of kip at the beginning of the change.Worse: per the BBC, we might continue to lose sleep as the season progresses.Hannah Belsham, Health and Wellbeing Physiologist and Nutritionist at Nuffield Health, told HuffPost UK: “When the clocks go back, our internal body clock (or circadian rhythm) can fall slightly out of sync with the natural light-dark cycle.“This disruption affects melatonin production (our sleep hormone) and cortisol levels (our alertness hormone), leading to tiredness, lower mood, and difficulty concentrating.” A lack of daylight exposure “impacts serotonin synthesis,” too, leading loads of us to feel “sluggish” around this time of year. Luckily, though, Belsham says one food type can help. Spicy food can perk us up “Spicy foods, particularly those containing capsaicin (the compound responsible for chilli’s heat), can temporarily boost metabolism, circulation, and energy expenditure by activating thermogenesis,” the nutritionist shared. A 2022 paper which looked at supplements made with red chilli extract seems to confirm this effect.“This mild ‘metabolic kick’ raises body temperature, heart rate, and oxygen consumption, helping counteract the lethargy that comes with darker mornings and cooler weather,” Belsham continued. Additionally, capsaicin is linked to an increased production of endorphins like serotonin, sometimes referred to as “feel-good” chemicals.This can be useful in a season where many of us experience seasonal low mood, and may help to make us less sleepy, the expert said.As if all that wasn’t enough, “spices like turmeric and ginger have anti-inflammatory properties and may support gut and brain health, both key to sustained energy and mood balance,” Belsham added.How much spice should I eat?Good news for those who aren’t huge fans of spicy food: Belsham says, “Moderation is key.“A few pinches of chilli, cayenne, or paprika can provide a thermogenic and mood-boosting benefit, but excessive consumption may irritate the
digestive tract, particularly in those with acid reflux, irritable bowel syndrome, or
gastritis,” she added. If you have any of those conditions, she recommends you plump for milder versions “such as turmeric or cinnamon, which support metabolism and reduce inflammation without the same gastric load.” And, the nutritionist stressed, it’s important to balance “spicy foods with fibre-rich vegetables, lean proteins, and wholegrains rather than heavy, refined carbs that can cause blood sugar dips and post-meal fatigue.” Which spices are best for beating the winter slump?Her four top spices to beat the post-clock-change fatigue are: 1) Chilli and cayenne pepper“Rich in capsaicin, these spices enhancethermogenesis and fat oxidation, improving energy expenditure and circulation,” she explained.“Capsaicin also promotes endorphin release, offering a natural ‘feel-good’ lift.”2) GingerThis contains gingerol and shogaol, which Belsham describes as “compounds known to aid digestion, reduce inflammation, and improve cognitive alertness.” “Ginger may also help relieve fatigue by supporting mitochondrial function.” 3) Turmeric (with black pepper)According to the expert, “Curcumin in turmeric has neuroprotective and
anti-inflammatory effects, and when combined with piperine from black pepper, absorption increases up to 20-fold.” The pairing, she added, supports “brain health and stable mood”.4) Cinnamon Belsham likes this as it “Helps regulate blood glucose levels, preventing post-meal energy crashes. “It also contains polyphenols that support cardiovascular and metabolic health.” 5) Paprika or harissa“These milder spices provide antioxidants such as carotenoids, which help reduce oxidative stress while adding flavour variety,” she ended.Related...Wake Up At 3AM And Can t Get Back To Sleep? You Might Have This ConditionI Made A Walking Change Ahead Of Clocks Going Back, And My Sleep Is Already BetterI Just Learned Why The Clocks Really Go Back, And I Had No Idea

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