Trace elements are so important, will they also affect the normal sleep of the human body? Lack of trace elements, what problems will appear in sleep? What trace elements can help you improve your sleep? How to supplement trace elements in daily life, and how much is the right amount? Today, I will tell you in detail.
1, the lever of trace elements-iron
Iron is the most abundant trace element in human body, the content is about 0.004%, and it is also one of the most studied nutrients. At the same time, iron plays a vital role in sleep.
Iron deficiency can make people anxious, seriously reduce the quality of sleep, and make people in a semi-sleep state. When there is any movement, you will wake up, and it is difficult to enter deep sleep and insomnia.
Under normal circumstances, the daily iron intake of adults should be 18 mg. But most people are far from this amount, especially infants, pregnant women, women of childbearing age and the elderly over 60 years old, who are most easily targeted by this old iron brother, so we should pay special attention to iron supplementation.
Dietary supplement scheme of iron element
It is recommended to eat animal liver, meat, fish, longan, jujube, velvet antler, angelica and so on. Pay attention to ensure that you eat enough meat every day.
Tips:
In the case of severe iron deficiency, you can take iron supplements under the guidance of a doctor.
2. zinc, a healthy assistant who sits firmly in the second place.
Zinc is the second most abundant trace metal in human body. It is also an important element to promote material transformation and energy exchange in the process of life activities. Under the action of zinc, more than 300 enzymes and 1000 transcription factors in human body are busy in an orderly way.
Of course, it also dutifully guards and guarantees everyone's sleep quality, and also plays an important role in sleep regulation.
Researchers believe that when zinc in the blood reaches a certain level, it will have a "passport" to enter some areas of the central nervous system, thus opening a signal channel to promote sleep, thus conveying the message of "Stop it, it's time to sleep".
Although the specific mechanism of zinc in promoting sleep in the central system is not clear at present, it seems that it can promote slow-wave sleep, help people regain their energy, and carry out the deep sleep stage of memory consolidation, so that the body can get a good rest.
When the zinc content in blood is sufficient, it will shorten everyone's sleep time, increase the total amount of sleep and greatly improve the quality of sleep. Or fall asleep.
Zinc dietary supplement plan
Zinc supplementation can eat more foods rich in zinc, mainly big fish and prawns, such as oysters, fish, lean meat and shrimp.
3, the famous human guardian-copper
It is also very important for this kind of guard to act as a "guard" in the sleeping world. Copper is responsible for producing norepinephrine in the human body, and its main task is to control the awakening and deep sleep of the brain.
Although insufficient copper intake can increase sleep time, it will lead to a decline in sleep quality. If the intake of copper is insufficient, the internal inhibition process of the nervous system will be unbalanced, and the balance between sleep and waking will be broken, thus making the human body always in an excited state and difficult to fall asleep.
Under normal circumstances, it is more appropriate for an adult to consume 2~3 mg of copper every day. If you are excited before going to bed and don't feel sleepy when you go to bed, then consider whether you are short of copper.
Dietary supplement scheme for copper;
Lean meat, nuts, milk and seafood have high copper content; There are mushrooms, auricularia auricula, broad beans, sesame, cabbage, corn, tomatoes, nuts and bean products in plant fruits and vegetables, and there is also a certain amount of copper in formula milk.
Tips:
① Copper and sugar are enemies. Excessive sugar intake will hinder the absorption of copper.
② Excessive copper intake will lead to toxic reaction, so be careful not to overdo it.
4. Natural human sedative-magnesium
As the name implies, the role of magnesium is to calm down, calm down fidgety emotions, relieve physical fatigue and gradually relax your tense nerves. Depression and mental health problems are mostly related to magnesium deficiency, and psychological problems such as irritability, depression and depressed life will lead to difficulty in falling asleep.
Without magnesium in the body, people will suffer from insomnia and mood ups and downs. If you encounter some unhappiness in your life and work at this time, the nickname "Golden Lion King" is not far from you.
Under normal circumstances, the magnesium content of adults is about 30 grams. Magnesium is one of the most unnecessary macroelements, and it is generally not easy to be deficient. However, if the long-term dietary structure is not balanced, it will easily lead to insufficient magnesium intake.
Dietary supplement scheme of magnesium:
It is suggested that people who often suffer from insomnia can eat more foods rich in magnesium, such as nuts, green leafy vegetables, algae, coarse grains and pears.
Tips:
It must be noted that these nutrients can only be effective if they are lacking or insufficient.
↓↓↓↓↓ If you have other mental health problems, you can click Follow @ Psychologist Yang Bailao and trust me privately. More exciting things are waiting for you.