You have already heard that proper nutrition and adequate sleep routine are basic elements of healthy well-being. Although you may not know how qualitative sleep and a healthy diet are interconnected. A good rest will make you feel better, think rationally, and execute daily tasks more efficiently. Less time for recovery implies weight gain and adverse health conditions. As per multiple studies, some food choices are great source energy and promote healthy sleep, while other dietary choices make it harder to have a good night’s rest. For example, vitamins and minerals from unrefined whole grains are essential to us because they are built into all biochemical processes and control metabolism. It is important to get microelements from food because they are in bioactive forms and are as bioavailable as possible for the body. Besides, you can get many benefits from physical activity and sleep, since balanced nutrition:

1. facilitates overall performance during aerobic exercise.

2. eliminates the risk of injury and illness.

3.    ensures faster recovery after training.

Numerous research has proven that exercise improves sleep quality, as the more active you are, the more you sleep at night. Like balanced nutrition, exercise sleep play a pivotal role in a healthy lifestyle. When thinking about undesired weight gain, you may not believe that sleep is one of the critical factors. Nevertheless, there is an inevitable connection between quality sleep and weight management, as sleep deprivation significantly impacts your weight and metabolism. Insufficient sleep provokes:

1. Weight gain and even obesity, because many sleep disorders are magnified by weight gain.

2. Appetite as sleep-deprived people tend to eat more. It affects hormones that signal hunger. A significant lack of sleep increases the affinity for caloric foods.

3. Physical activity performance. A lack of sleep causes exhaustion, making you less motivated to exercise. Getting quality sleep helps you improve your athletic performance.




Many foods and beverages greatly affect the body’s function, especially sleep behaviors. For instance, vitamin B1 and magnesium deficiency often cause sleep violations. At the same time, overeating leads to obesity and raises the risk of sleep disorders, so the influence of source energy fiber concentration of the diet on weight control can’t be overrated.

Specific diets rich in vitamins minerals help achieve quality sleep. For example:

·   Cherries, grapes, strawberries, tomatoes, and peppers: Ensure high levels of melatonin and serotonin that improve better sleep quality and longer total sleep time.

·      Milk and Eggs: rich in amino acid tryptophan and vitamin D, vital to maintaining better sleep.

·    Fish: Sardines, mackerel, herring, and salmon help to sleep better, especially for people over the age of 40.

·   Nuts: Increase the level of melatonin in the bloodstream, facilitate slow wave sleep, and improve falling and staying asleep.

·      Herbal teas: Perfect sleep-promoting choice due to the absence of caffeine.

Today these are cruciferous vegetables (colorful, white cabbage, brussels sprouts, broccoli), potatoes, carrots, beets, turnips, and parsnips. Cook them until medium-done (al dente, which means “to the tooth”) and add cinnamon, turmeric, and ginger (if there is no intolerance).

Look out for kiwis with skin and other berries frozen from the summer. This is the best way to store! It will be great to eat 1 fruit a day: citrus, persimmon, banana, pomegranate, grapefruit! Add sauerkraut and kimchi cabbage to your diet! And your microbiome will thank you!



Eggs, seafood (shrimp), fatty fish, and offal (liver, hearts, navels) are especially important. All of these are sources of vitamin D, B vitamins, and iron. And shrimp contain a powerful antioxidant to fight viruses and bacteria.

Protein is a building material for the entire body: muscles, enzymes, hormones, hair, and joints. Cereals in the form of grain are a great source of energy, fiber, and trace elements! Therefore, eat #buckwheat! And important omega-3 fatty acids can be obtained from fatty fish, cod liver, caviar, pumpkin and sesame seeds, poppy seeds, walnuts, ground flax seeds, and algae.

Go ahead and take pleasure in flavorful foods and drinks, but remember that high-protein foods and alcohol may affect your sleep, so consume them carefully.


Many people don’t realize that many risk factors around us contribute to disease progression. The key factors that maintain a healthy body are:

·         well-balanced nutrition.

·         good lifestyle habits.

·         regular exercise.

Annual health check-ups help determine the condition of your bodily functions to identify any abnormalities before they can pose a significant risk. And if a deficiency is found, you need to find the cause and fill it with supplements with a doctor! And then maintain a diet and lifestyle that no longer leads to a deficient state.

The preliminary health check-up may include the following:

·         blood pressure measurement

·         pulse and a physical examination

·         tests for body mass index

·         blood disorders

·         cholesterol levels

·         kidney function examination

·         bone mineral density

·         uric acid test

·         lung x-rays

In today’s dangerous world, with multiple diseases and extremely high healthcare costs, having an annual health check-up for yourself can save you much money and possible disappointment in the future. Start your journey towards better physical and mental health today. Invest in sleep, nutrition, and an excellent physical activity routine to reach the level of wellness you’ve always wanted.

Healthy and balanced diet is easy to follow with the Proper Eating app for iOS and Android. It has many delicious and simple recipes for rich and varied daily meals.