Eating Fish and sleeping better

It is evident from various researches that a sound sleep has a direct effect on brain development. Studies regarding brain function in modern medical science have proved that sleep is no less important than food in the healthy growth of children. Studies have shown that sleep is a natural nootropic that vitalizes memory improves mood and enhances intelligence.

Sleep deprivation may send cognition into decline and has significant negative effects on number of systems of body. It may lead to problems such as decreased immunity, risk of obesity, type 2 diabetes, increased stress level and blood pressure disorders.

Preparing fish to cook in steamer. Eating fish sleeping better
Preparing fish to cook in steamer. Eating fish sleeping better (Credits Getty Images: JackF)

Though sleep seems to be a simple shut down phenomena but in reality it is a complex cycle with several stages vital for health and cognition. Uninterrupted sleep keeps a person healthy physically and mentally.While we rest, the brain is still busy in overseeing biological maintenance that keeps body running and also preparing it for the day ahead. Without enough hours of sleep a person is not able to learn, communicate, concentrate and work even close to a level of his true potential. Irregular sleep patterns and you are on away of mental and physical breakdown. By addressing our sleep problems our energy efficiency and overall health will go up. See this article for help on mental retardation and its treatment.

There are many factors that affect proper sleep patterns in quantitative as well as qualitative manner. One of the basic factors is healthy food. Many Food items have a direct effect on your sleep. Certain foods can keep you up at night from bad digestion. A new study shows, many foods contain naturally occurring components that help inducing good sleep if taken at bed time. Such as almonds lettuce walnuts rice cherry cereals etc.

A Latest researches has shown that fish can be very helpful in achieving a better sleep in children. Researches have shown that children who regularly eats fish once a week have shown higher IQ levels and better sleep quality as compared to the rest. Fish is an important part of a healthy diet. It is low in saturated fat and rich in protein minerals and vitamins. Fish is also a rich source of Omega 3 fatty acids.

Fish consumption and cognitive function relation; a new research

Greater fish consumption is associated with enhanced cognition among children. Improved sleep could be a mediator to fish consumption and better cognition. A recent study assesses, more frequent intake of fish is associated with less interrupted sleep and higher IQ scores in children.

A new study by researchers at university of Pennsylvania showed a relationship between omega 3 fatty acid a prime nutrient in fish and improved intelligence. The work has been conducted by jianghong Liu , Alexandra Hanlon and Jennifer Pinto-Martin. In this cohort study the fish intake and sleep quality was assessed at age of 9-11 while IQ level at age 12. Frequent fish intake was associated with lesser sleep disorders and higher IQ Levels.

For the work a cohort of 541 5 to 11 years old in china, 54% boys and 46% girls completed a questionnaire about how often they eaten fish in the previous month. The options includes never to often once a week. The Chinese version of IQ test called the Wechsler Intelligence scale for Children- Revised was also part of research method. This scale examines verbal and non verbal skills such as vocabulary and coding. The parents are then asked about the sleeping habits of children. Do not take kids out in this summer season due to cold and flu. Read these tips for cold & flu treatment. The questionnaire includes question such as sleep frequency duration of sleep and night time walking or sleeplessness. Apart from children’s home location and paternal education there were no difference in their basic social demographic features.

Analyzing the data points Penn team came to know that children who reported eating fish more frequently scored 4.8 points higher on the board than those who had less or never consumed fish at all. Those whose meal sometimes includes fish score 3.3 more than the rest. Overall research study leads to a result that greater consumption of fish was associated to lesser sleep disturbances thus indicates better overall sleep quality. Findings were robust after considering the multi social demo graphic covariates.

According to Riane Lack of sleep is associated to poor social behavior similarly lack of cognition also relates to antisocial behavior.

The studies revealed that Omega 3 supplement reduces antisocial behavior. So it becomes no more surprising that fish consumption has a direct effect on these phenomena of sleep oriented antisocial behavior. The long chain Omega 3 fatty acid, docosahexaaenoic acid DHA & eicosapentaenoic acid are essential compound find in fish and are known for mental and cardiovascular health.  Omega 3 fatty acid is known to play an important roles in the growth of neural tissues. Its effect on cognitive growth is of particular importance.

Maternal intake of fish during pregnancy is associated with improved neurological development in infant and young children. Read these tips to boost mental health using mindfulness. Its outcomes include language, visual motor skills at 18 months, and eye and hand coordination at age of 2.5 years and IQ level at the age of 4 years. Dietary intake of omega 3 fatty acid is associated in improved academic performance in young people. It also helps in reducing dementia in older age. However there is one concern while recommending fish to expecting and nursing mother. Some fish are rich in mercury which is linked to brain developmental problems. Therefore mothers should eat fish which are lower at food chain and no more than 340 g per week. Pregnant women should also avoid raw and low cooked fish including sushi due to chances of microorganism presence which may be harmful for for us.

Sleep is well studied in combination with its effect on children and adolescent. Insufficient or poor quality sleep is associated with poor school performance and low levels of learning and memory. Omega 3 fatty acids itself effects sleep in a variety of ways. Animal studies have shown the potential role of DHA in regulating endogenous melaton in production. It has a direct relation with circadian rhythm and sleep pattern  as well as CNS maturity in infants. DHA present in the fish oil is helpful in maintaining  the brain cell integrity and facilitates the inter neuron communication. It also gives a boost to concentration of children. Fish oil also improves the vision of children as it is rich in vitamin A. It improves the immunity and also helps curing skin eczema in babies. See list of best hospital for liver cancer

Essential acids are also involved in the release of prostaglandins. Prostaglandins are considered to be the most important sleep promotion substance and are well known to mediate sleep. Epidemiological studies also confirms the significant association between increased fish intake and less sleep disorders as well as  improved sleep in children as well as adults.

Many studies have shown that eating fish may increase grey matter in brain and protect it from cognitive degeneration disease. Various observations have shown that eating fish slows down the cognitive decline process. One mechanism can be related to grey matter because it is the major functional tissue in brain containing neurons that processes information. Studies have shown that people who eat more fish in their weekly diet have more grey matter on their brain that regulates emotion and memory. Scientists have developed virtual live brain cell research database in Seattle for detailed study.

As we all know omega 3 has many beneficial effects on human body. It regulates the blood pressure and benefits the heart health by reducing the chances of irregular beats also known as Arrhythmia and lowering the triglycerides level. It is also very helpful on reducing stress anxiety and mood disorders. Omega 3 fatty acids induce good sleep reducing depression and stress due to insomnia and restlessness. So it can be considered as a good anti depressant. Omega 3 has o been associated with better sleep and enhanced mental capability thus increasing intelligence.

The findings of the research are novel in the field of dietary sciences providing the role of sleep as a mediator between frequent fish intake and enhanced cognitive functioning.They reflect a reliable relationship between early frequent fish consumption in early years and improved cognition in the later years of life. To our knowledge this is the very study that determines and demonstrates such a mediating effect. Autism is common in kids. See how can you treat autism?

The growing body of evidence shows that fish consumption has really positive health benefits. Fish consumption should be promoted and advertised for a healthy life style. Low fish intake is also associated with increased risk of poor intelligence and low cognitive ability. The press release of the study also stated that children should be introduced to fish no later than their second birthday. But it really has to be a concerted effort in cultures where fish and meat are not consumed as a food.

This article is written by Ayesha Gulzar from United Kingdom.

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