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ExcelFemale
HRT in Women
Nutritional strategies to manage menopause-related sleep disorders
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<blockquote data-quote="madman" data-source="post: 191925" data-attributes="member: 13851"><p><strong>Table 1. <span style="color: rgb(184, 49, 47)">Tryptophan amount per 100 g in common foods </span></strong></p><p>[ATTACH=full]11968[/ATTACH]</p><p></p><p></p><p><strong>Tryptophan</strong></p><p><strong></strong></p><p><strong><span style="color: rgb(184, 49, 47)"><u>Currently, it is known that tryptophan, an essential component of the diet, is an essential amino acid in humans that is absorbed in the small intestine from protein-rich foods and plays a key role in protein synthesis and is a precursor of biologically active compounds such as serotonin and melatonin</u> (Wyatt et al. 1970).</span></strong> <span style="color: rgb(44, 130, 201)"><strong>Tryptophan is absorbed into the capillaries in the intestinal wall. A small amount of the amino acid remains free while the majority of it (roughly 80%–90%) is transported bound to albumin through the blood and into the brain, and it is converted into melatonin via the serotonin pathway (Paredes et al. 2009; Halson 2014).</strong></span><span style="color: rgb(184, 49, 47)"><strong> Dietary sources of tryptophan include milk, turkey, chicken, fish, eggs, pumpkin seeds, beans, peanuts, cheese, and leafy green vegetables (some food products containing tryptophan are presented in Table 1). Some studies showed improvements in sleep parameters following the consumption of tryptophan (Bravo et al. 2013; Mohajeri et al. 2015). </strong></span>In a case-control study, Bravo et al. showed an increase in total sleep time and sleep efficiency after a week of tryptophan-rich (60 mg) cereals consumption in older adults (Bravo et al. 2013). The study was carried out in 35 elderly volunteers aged 55–75 years (26 females and 9 males) who suffered from SD. The consumption of cereals with the major dose of tryptophan showed an increased sleep efficiency (sleep percentage while the volunteer is in bed), actual sleep time (assumed sleep minus awake time), and decreased total nocturnal activity and sleep latency (Bravo et al. 2013). <span style="color: rgb(44, 130, 201)"><strong>In a randomized, placebo-controlled, parallel trial, Mohajeri et al. investigated the effects of a tryptophan-rich, bioavailable dietary supplement from egg protein hydrolysate on cognitive and sleep quality, in fifty-nine mentally and physically healthy women aged 45–65 years (Mohajeri et al. 2015). Thirty women received a placebo and 29 the supplement (both as 0-5 g twice per d) for 19 d. </strong></span><span style="color: rgb(184, 49, 47)"><strong>Daily consumption of a low-dose supplement containing bioavailable tryptophan may have beneficial effects on emotional and sleep quality. the quality of sleep tended to improve over the duration of the treatment after the test drink compared with the control drink (Mohajeri et al. 2015). </strong></span></p><p></p><p><span style="color: rgb(26, 188, 156)"><strong>Thus, the consumption of food rich in tryptophan could be suitable for postmenopausal women with SD. </strong></span></p></blockquote><p></p>
[QUOTE="madman, post: 191925, member: 13851"] [B]Table 1. [COLOR=rgb(184, 49, 47)]Tryptophan amount per 100 g in common foods [/COLOR][/B] [ATTACH type="full" alt="Screenshot (2863).png"]11968[/ATTACH] [B]Tryptophan [COLOR=rgb(184, 49, 47)][U]Currently, it is known that tryptophan, an essential component of the diet, is an essential amino acid in humans that is absorbed in the small intestine from protein-rich foods and plays a key role in protein synthesis and is a precursor of biologically active compounds such as serotonin and melatonin[/U] (Wyatt et al. 1970).[/COLOR][/B] [COLOR=rgb(44, 130, 201)][B]Tryptophan is absorbed into the capillaries in the intestinal wall. A small amount of the amino acid remains free while the majority of it (roughly 80%–90%) is transported bound to albumin through the blood and into the brain, and it is converted into melatonin via the serotonin pathway (Paredes et al. 2009; Halson 2014).[/B][/COLOR][COLOR=rgb(184, 49, 47)][B] Dietary sources of tryptophan include milk, turkey, chicken, fish, eggs, pumpkin seeds, beans, peanuts, cheese, and leafy green vegetables (some food products containing tryptophan are presented in Table 1). Some studies showed improvements in sleep parameters following the consumption of tryptophan (Bravo et al. 2013; Mohajeri et al. 2015). [/B][/COLOR]In a case-control study, Bravo et al. showed an increase in total sleep time and sleep efficiency after a week of tryptophan-rich (60 mg) cereals consumption in older adults (Bravo et al. 2013). The study was carried out in 35 elderly volunteers aged 55–75 years (26 females and 9 males) who suffered from SD. The consumption of cereals with the major dose of tryptophan showed an increased sleep efficiency (sleep percentage while the volunteer is in bed), actual sleep time (assumed sleep minus awake time), and decreased total nocturnal activity and sleep latency (Bravo et al. 2013). [COLOR=rgb(44, 130, 201)][B]In a randomized, placebo-controlled, parallel trial, Mohajeri et al. investigated the effects of a tryptophan-rich, bioavailable dietary supplement from egg protein hydrolysate on cognitive and sleep quality, in fifty-nine mentally and physically healthy women aged 45–65 years (Mohajeri et al. 2015). Thirty women received a placebo and 29 the supplement (both as 0-5 g twice per d) for 19 d. [/B][/COLOR][COLOR=rgb(184, 49, 47)][B]Daily consumption of a low-dose supplement containing bioavailable tryptophan may have beneficial effects on emotional and sleep quality. the quality of sleep tended to improve over the duration of the treatment after the test drink compared with the control drink (Mohajeri et al. 2015). [/B][/COLOR] [COLOR=rgb(26, 188, 156)][B]Thus, the consumption of food rich in tryptophan could be suitable for postmenopausal women with SD. [/B][/COLOR] [/QUOTE]
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ExcelFemale
HRT in Women
Nutritional strategies to manage menopause-related sleep disorders
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