Nighttime sleep is one of the common causes of insomnia in the elderly. The situation of waking up many times makes the body tired, reduces sleep quality and affects cardiovascular and nerve health. Among the natural supports, supplementing magnesium from food is considered by many experts to be safe and effective. Here are foods rich in magnesium that help limit overnight urination:
Nuts
Almonds, cashews, pumpkin seeds contain high levels of magnesium, which help relax the bladder and reduce cramps. You can take a small amount in the evening, but you should not eat too much to avoid bloating.
Green leafy vegetables
Spinach, kale, and spinach are rich in magnesium and folate. These nutrients help improve nerve function, supporting more stable sleep. This is also a group of foods that are easy to prepare, suitable for the elderly.
Whole grains
Oatmeal, brown rice and quinoa provide natural magnesium, while being rich in fiber to help stabilize blood sugar at night - a factor that directly affects sleep. According to nutritionist Amanda Miller (UK): A diet rich in magnesium combined with soluble fiber helps reduce sleep due to metabolic disorders in the elderly.
Bananas and avocado
These two fruits provide magnesium, potassium and vitamin B6 - a trio of nutrients that help relax muscles, regulate the hormone melatonin and calm the nervous system.
