Banana stewed oatmeal porridge: warms the stomach, calms the nerves
Elderly people often suffer from insomnia due to a declining nervous system and changes in their biological clock. According to Dr. Walter Greene, a clinical nutritionist at the Johns Hopkins Institute of Health (USA), foods rich in tryptophan and vitamin B6 " help the body increase the production of serotonin and melatonin, thereby supporting deep sleep and limiting restlessness before bed".
In that food group, oats and bananas are the most age-friendly choices. The banana stewed oatmeal porridge can be cooked quickly for 10 - 12 minutes, has a natural sweetness, low in sugar, is good for digestion, and does not cause bloating. When eaten at night, this dish creates a feeling of relaxation, making it easier to fall asleep.
Steamed pumpkin eggs: light, rich in nutrients
Many families often mistakenly think that the elderly's dinner should be too little or too light. However, poor meals often cause the body to lack energy, leading to cramps. Steamed pumpkin eggs are an easy-to-bike, soft dish, suitable for the elderly with dental problems.
Pumpkin is rich in beta-carotene, soluble fiber and many minerals that help stabilize blood sugar. Combined with eggs, a light source of protein, the nutritious dish does not cause belly weight. This is a natural sleeping appetizer for those who often wake up in the middle of the night.
Mushroom stewed chicken soup: warms the body, reduces anxiety
For the elderly who are prone to cold and pain, a bowl of mushroom stewed chicken soup in the evening helps the body warm up, reduces muscle tension and relieve anxiety, a common cause of insomnia. Mushrooms are rich in antioxidants, while stewed chicken water adds amino acids to help relax the body.
Warm, low-fat, magnesium-rich and B vitamins are good for the elderly with sleep disorders, says Dr. Walter Greene. Just 20 - 30 minutes of preparation, the soup brings a feeling of lightness, comfort and helps the elderly sleep deeper.
