SLEEP, A PRECIOUS COMMODITY: HOW TO IMPROVE IT BY DIETING

Insomnia is an all-encompassing disorder that affects both the quality of sleep and daily life. Inadequate rest causes a deficit of energy, which, in turn, can have repercussions on mental and psychological health.

Insomnia does not just refer to difficulty falling asleep, but also sleeping intermittently and not long enough.

Rethinking your habits is essential here because, in the absence of other conditions, the main causes of insomnia can be identified.

INSOMNIA: WHAT CAUSES IT?

In most cases, poor habits before going to sleep are the cause of insomnia. Here are some common examples:

• Going to sleep at different times, including having a job that involves frequent shift changes

• Eating heavy dinners close to bedtime, especially if you suffer from acid reflux

• Minimal physical activity

• Noisy environment

• Using electronic devices in bed (i.e. mobile phones, tablets, and other devices that emit intense light)

• Side effects of medication

• Thyroid diseases and/or depressive disorders

• Stress and ageing can both affect sleep quality

• Consuming drinks that inhibit sleep (i.e. coffee)

FOODS THAT FIGHT INSOMNIA

In addition to changing some habits, it is important to know that nutrition can help as well. In fact, there are foods that stimulate melatonin production and contain vitamin B6 and magnesium.

Here are some sleep-friendly substances:

• Tryptophan, present in white meats, such as chicken and turkey, in some fish, such as sea bream andcod, milk, eggs, and dried fruit (walnuts and almonds).

• Vitamin B6, found in pistachios and red garlic

• Magnesium, found in nuts (almonds, hazelnuts, pistachios), legumes and fruits, such as cherries.

To promote relaxation, herbal teas with lime, lemon balm, and hawthorn can also be prepared.

To learn more, see INSOMNIA: WHAT TO DO? and STRESS AND SYMPTOMS: WHEN RELAXATION IS NOT ENOUGH.

Palazzo Fiuggi offers several holistic treatments aimed to relax the body and mind to alleviate stress, the root cause of most sleep disorders.

Visit the Palazzo Fiuggi website to discover treatments and programmes offered at our facility.

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IRON BALANCE: DIET MATTERS

Iron is a microelement, a mineral responsible for a series of cellular processes. These range from the transport of oxygen in the blood, which in turn irrigates tissues and organs, to enzyme activity.

WHAT DOES IRON DO?

Iron is the essential component of haemoglobin, the protein responsible for transporting oxygen from the lungs to the rest of the body, and of myoglobin, the protein that oxygenates the muscles.

It contributes to the activity of many enzymes, and our body uses it to produce hormones and connective tissue.

Foods that are high in iron include: meat, fish, vegetables, especially those with dark green leaves (such as spinach), nuts, legumes (lentils, beans, peas) and cereals.

It should be noted that, unlike animal-based foods, vegetable-based foods contain substances that can inhibit the absorption of iron. For this reason, it is necessary to combine vegetables with foods rich in vitamin C, which enhances iron absorption.

IRON DEFICIENCY

According to European dietary reference values, the recommended daily iron intake for the average adult is around 14mg, but this may vary according to age, gender, and conditions such as breastfeeding and pregnancy.

Pregnant women are among those who need greater quantities of iron. This is because, during pregnancy, there is an increase in the quantity of blood, which, in turn, requires a greater supply of oxygen for the mother and baby.

Problems related to iron deficiency include:

• Anaemia, i.e. the reduction of red blood cells in the blood, is one of the main causes of the decrease in oxygen in tissues and organs.

• Fatigue, lack of energy

• Gastrointestinal disorders

• Memory loss and difficulty concentrating

• Thermoregulation problems

• Weakened immune defences

EXCESS IRON

While iron deficiency can be harmful, excessive iron levels can also have serious and, at times, fatal consequences.

It takes a very large amount of iron to put the body in a state of iron overload. Specifically, hundreds of milligrams. However, hemochromatosis is a hereditary condition which can lead to the accumulation of toxic iron levels in the body.

If left untreated, it can cause more serious disease such as cirrhosis, liver cancer, and/or cardiovascular disease.

The main effects of excess iron in the blood are:

• Constipation

• Nausea and vomiting

• Abdominal pain

• Fainting

• Reduced zinc absorption

• Stomach issues

It is important to feed the body with necessary elements. Palazzo Fiuggi knows this and, for this reason, provides a team of doctors who will take care of you throughout your stay in our facility, accompanying you step by step on the path to physical and mental well-being.

We invite you to look at the informational articles in our magazine. To learn more, you can also visit MAGNESIUM AND ALL ITS BENEFITS.

And we invite you to visit our website, Palazzo Fiuggi, to discover our available treatments.

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TURMERIC, THE INGREDIENT OF STRENGTH AND BEAUTY

Not a lot of people know this, but in addition to being a spice that enhances the flavour of dishes in the kitchen, turmeric is an effective beauty ingredient because of its many properties.

Saffron is a spice native to southwest India. It is frequently used in Siddha medicine as a remedy for numerous diseases related to the liver, stomach, and skin as well as wounds and sprains.

Today, together with various other spices, it is used for skin care. For example, it can be used in facial masks. This is a good way to unwind in the evening while simultaneously taking care of your skin.

TURMERIC AND OTHER SPICES

Turmeric plays an important anti-ageing role as it fights free radicals, the main cause of cellular ageing. It also has antibacterial and anti-inflammatory properties. Turmeric, yoghurt, and black pepper can be combined to make a homemade anti-ageing mask.

Ginger is another good option to add to a mask if you want to ward off wrinkles. This is thanks to its many energising and toning properties. It’s also great for the cardiovascular system and helps reduce levels of bad cholesterol in the blood.

We often hear about nutmeg in cooking, but did you know it can be added to milk to create an exfoliating scrub to get rid of blackheads? Many people do, however, know about its detoxifying properties for the kidneys and liver and its positive effects on blood pressure.

To learn more, see HEALTHY & BEAUTIFUL: 5 SPICES TO IMPROVE YOUR BEAUTY GLOW and GINGER: BENEFITS AND PROPRIETIES.

TURMERIC: BENEFITS

But the benefits of turmeric don't end there. Ancient Indian knowledge has long attributed impressive health benefits to this spice. Some scientifically-proven ones include:

• Allowing the outflow of bile into the intestine

• Improving liver health

• Eliminating excess cholesterol

• Facilitating the digestion of large, high-fat meals

• Reducing bloating, flatulence, and dyspepsia (poor digestion) due to its carminative and antispasmodic properties

The spice also has antifungal, antibacterial, anti-inflammatory, antioxidant, and antiviral properties.

Recent studies have even shown that turmeric is potentially useful for the treatment of certain diseases, such as Alzheimer's, diabetes, and various types of cancer, particularly colorectal and pancreatic cancer. But the exact dosage needed to guarantee any such benefits remains uncertain.

Remember that beauty, health, and balance go hand in hand. Taking substances to keep the body stay strong and healthy can have significant aesthetic effects, which help to improve self esteem and well-being.

With this in mind, we invite you to visit our page Palazzo Fiuggi, where you will find many programmes, all of which have been specially crafted for your well-being.

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