Hypertension Guideline Update

 

Hypertension represents a major modifiable risk factor for coronary artery disease, heart failure, stroke, chronic kidney disease and dementia. Two well-established clinical practice guidelines on hypertension include the 2017 American College of Cardiology/American Heart Association (ACC/AHA) Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults and the 2023 European Society of Hypertension (ESH) Guidelines for the Management of Arterial Hypertension.

The ESH recommends a threshold of >140/90 mm Hg (Grade 1) for the diagnosis of hypertension, whereas the ACC/AHA guideline recommends a lower threshold of >130/80 mm Hg (Stage 1). Systolic blood pressure (SBP) ranging between 130 and 139 mm Hg or diastolic blood pressure (DBP) ranging between 80 and 89 mm Hg represent Stage 1 hypertension in the ACC/AHA guideline, whereas the ESH guidelines classify these ranges as "normal" or "high-normal" (130-139/85-89 mm Hg). Whereas the ACC/AHA guideline categorizes BP ≥140/90 mm Hg as Stage 2 hypertension, the ESH guidelines subdivide BP levels ≥140/90 mm Hg into Grades 1, 2, and 3 hypertension.

                     * Target <130/80 if tolerated

With increasing age, blood pressure rises as a consequence of arterial stiffness, caused by the biological process of ageing and arteries becoming clogged with fatty substances, otherwise known as arteriosclerosis.

Since arterial hypertension (high blood pressure in the arteries) is the most important preventable cause of cardiovascular disease, lowering blood pressure can lower the risk of heart attacks, stroke, and all-cause mortality, even in people over 80.

However, for mental abilities, age seems to play an important role. At old age, low blood pressure is associated with worse cognitive function and increased mortality than people with higher blood pressure especially when they are frail.

Thus doctors thinking about prescribing blood pressure lowering therapy in older patients should consider the specific patients. A more individual approach instead of “one size fits all” seems most appropriate and is also more patient-centered. This is especially important for very old and frail patients not just to follow the guidelines.

The Effects of Apple Cider Vinegar on Weight Loss and Diabetes

 

Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and natural medicine.

It is made by combining apples with yeast to create alcohol, which is then fermented into acetic acid by added bacteria. Apple cider vinegar also contains water, vitamins, minerals and trace amounts of other acids.

Research suggests that apple cider vinegar may have beneficial health properties, including antimicrobial and antioxidant effects:

1. May aid weight loss

Some evidence suggests that apple cider vinegar may help with weight and fat loss when combined with a calorie-restricted diet. This is because vinegar slows digestion and suppresses appetite, at least in the short term. Long-term studies have found no effect of vinegar on appetite.

Several human studies show that vinegar can increase feelings of fullness. This can lead to eating fewer calories and losing weight.

In short-term studies when participants consumed apple cider vinegar with a meal containing solid foods, they experienced appetite suppression for 120 minutes after the meal. They also snacked less for 3-24 hours after consuming the apple cider vinegar.

Another 2024 randomized control trial study showed significant reductions in weight (6-8 kg), body fat ratio, waist and hip circumferences, body mass index (BMI), blood sugar, as well as fats and cholesterol in the blood after daily consumption of 3 doses of apple cider vinegar (15 milliliters per tablespoon (mL/tbsp)) for 12 weeks. 

2. May help lower blood sugar levels and manage diabetes

Research suggests that consuming apple cider vinegar can slow the emptying of the stomach and hence prevent large spikes in blood sugar.

A 2019 clinical trial suggests apple vinegar consumption may have beneficial effects on the glycemic index and oxidative stress in individuals with diabetes and dyslipidemia. A 2021 review of clinical trials also found that its consumption may benefit glycemic status in adults.

In a 2023 study of adults with type 2 diabetes, the group that received 30 milliliters of apple cider vinegar a day showed greater improvement in hemoglobin A1c levels than the control group.

People without diabetes can also benefit from keeping their blood sugar levels in the typical range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.

But if you are taking blood-sugar-lowering medications, talk with a doctor before increasing your vinegar intake.

3. May improve heart health

A 2020 review of studies in both humans and animals noted that apple cider vinegar may potentially benefit levels of high-density lipoprotein, low-density lipoprotein, triglycerides and total cholesterol.

A 2021 review of research in humans also found that apple cider vinegar may benefit total cholesterol levels.

However, it is necessary to do more studies before reaching any strong conclusions.

4. Can help kill harmful bacteria

Apple cider vinegar may have antibacterial and antifungal properties. This is mostly attributed to its main ingredient, acetic acid.

A test-tube study found that apple cider vinegar was effective in treating Candida albicans fungus and Escherichia coli, which can cause severe intestinal infections, as well as Staphylococcus aureus, which can cause skin infections.

In fact, people have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections.

5. May boost skin health

Some people use apple cider vinegar as a common remedy for skin conditions like dry skin and eczema.

The skin is naturally slightly acidic. Using diluted topical apple cider vinegar topically may help rebalance the skin’s natural pH, improving the protective skin barrier.

However, in some cases, especially people with skin conditions like eczema, apple cider vinegar may irritate the skin. Thus it is better to talk with a doctor before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.

Potential downsides

May cause nausea and indigestion

Apple cider vinegar has a pH level of 4.2. Acidic foods can cause indigestion and acid reflux in some people, especially when consumed before lying down.

Can damage tooth enamel

Regularly drinking any vinegar and eating acidic foods has been shown to erode tooth enamel.

Other side effects

May lower potassium, cause skin and throat burns or interact with certain medications such as diuretics and some diabetes drugs.

It is best to start with small doses and avoid taking large amounts. Too much vinegar can cause harmful side effects. Here are a few ways to consume apple cider vinegar that may minimize side effects and offer the most benefits:

• Dilute it: Mix 1–2 tablespoons (tbsp) or (15–30 ml) of apple cider vinegar with 1 cup (237 ml) of water. Ingesting undiluted vinegar of any kind can damage the throat and esophagus.
• Consume it earlier in the day: Drinking apple cider vinegar about 2-3 hours before bed may lower the risk of indigestion or acid reflux after lying down.
• The best way to incorporate apple cider vinegar into the diet is to use it in cooking. It is a simple addition to foods like salad dressings and homemade mayonnaise.
• Some people also like to dilute it in water and drink it as a beverage. Standard dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoons (15–30 mL) per day mixed in a large glass of water.

The health effects of two herbs – Juniper berry and Catnip

 

Juniper Berry

The juniper tree, Juniperus communis, is an evergreen shrub that grows in many parts of the world, including North America, Europe and Asia. It produces seed cones that are commonly known as juniper berries.

People have used these small berries for culinary and medicinal purposes since ancient times, and current research suggests that they may offer various health benefits:

1. High in nutrients and powerful plant compounds

Like many other berries, they contain vitamin C, which is essential for immune health, collagen synthesis and blood vessel function. It also acts as an antioxidant, protecting the cells from damage caused by unstable molecules called free radicals.

Juniper berries contain plant compounds like flavonoid antioxidants, volatile oils and coumarins.

The volatile oils in juniper berries contain substances known as monoterpenes. Research has shown these to have anti-inflammatory, antifungal, antioxidant and antibacterial properties.

The volatile oils also increase hydrochloric acid in the stomach. This is needed to relieve gas in the digestive system, help with good digestion and reduce bloating.

2. Provide anti-inflammatory and antioxidant effects

Juniper berries, being rich in volatile oils and flavonoids, besides functioning as potent antioxidants, may also help reduce inflammation.

One study detected over 70 compounds in juniper berry volatile oil, with the monoterpenes alpha-pinene, beta-pinene, myrcene, limonene, and sabinene making up the majority. The study found that the oil reduced cellular damage in yeast cells by increasing the activity of certain enzymes.

Another test-tube study showed that juniper berry volatile oil significantly reduced inflammation in human skin cells. The researchers attributed this to the oil’s high concentration of monoterpenes.

Juniper berries are effective diuretic, and useful for eliminating excess water from the body. They are used in the digestive system and are popular and effective ingredient in many weight loss supplements.

Juniper berries are also helpful for those who suffer from joint pain, nerve and muscle disorders and rheumatoid arthritis.

3. May have antidiabetic properties

People used juniper berries in traditional medicine practices to treat diabetes. More recent studies confirm that they may have antidiabetic properties.

Researchers believe these antidiabetic effects are due to the berries’ high concentration of antioxidants. One study on mice found that they helped reduce body weight as mentioned above and improve blood lipid profiles.

4. Could promote heart health

Juniper berries may promote heart health by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol.

A 2007 study on rats with diabetes demonstrated that treatment with juniper berry extract reduced total cholesterol and triglyceride levels by 57% and 37%, respectively.

Though human studies are lacking, research shows that eating berries may reduce heart disease risk factors.

5. Antibacterial and antifungal activity

Test-tube and animal studies show that juniper berries have powerful antibacterial and antifungal properties.

One test-tube study found that juniper berry volatile oil significantly inhibited the activity of three bacteria that can cause serious infections in humans — M. gordonae, M. avium and M. intracellulare.

Nonetheless, considering the lack of human research on juniper berry supplements, it may be best to speak with a doctor before trying or using as home remedy.

Catnip

Catnip is a strong-smelling herb. It is native to Central Europe, though it can now be found in most of Canada and the Northeast United States.

Catnip has long been thought to have medicinal properties. Its dried leaves and white flowers are traditionally used for this purpose. Both can be used to make tea, which is sometimes used to treat conditions like insomnia, anxiety and headaches. In some cases, the roots of catnip can be used. However, these act as a stimulant instead of a relaxing agent.

Catnip is effective alone or in herbal remedies for colds, flu, fevers, upset stomach and insomnia. Catnip is particularly good for children with upset stomachs in a very mild infusion. Catnip has been used for prevention of nightmares, and has a mild anti-spasmodic effect and is used to alleviate symptoms such as stress, menstrual cramps and gut cramps.

Historically, catnip was used for diarrhea, gas and stomach cramps. It is said to relieve muscle spasms in the intestinal tract. Drinking catnip tea may soothe the digestive system.

Catnip is believed to have sedative properties that can remedy nervous disorders and migraine headache. Many groups of people have traditionally used catnip tea to relieve infants' colic and help babies to sleep at night.

As carminative with anti-spasmodic properties, catnip is antiflatulent. Its sedative action on the nerves adds to its genera.

Catnip is astringent, and can be applied externally to cuts and scrapes to stop bleeding and promote healing. The leaves of catnip have traditionally been chewed as a remedy for alleviating toothache. The dried leaves can also be used to make a pillow that can be slipped into a pillowcase to promote sleep. 

Side Effects of Diabetes Drugs for Weight Loss

 

Usually healthcare providers prescribe diabetes drugs to regulate blood glucose (blood sugar) levels in patients with type 2 diabetes. As these drugs have also been shown to lead to weight loss, many take these drugs for weight loss instead.

There are two main groups of type 2 diabetes medicines that lower blood sugar and also may lead to weight loss. The first group is glucagon-like peptide 1 (GLP-1) agonists. The second is sodium glucose cotransporter 2 (SGLT-2) inhibitors.

Mounjaro (contains the active ingredient tirzepatide) is the diabetes drug that leads to the most weight loss, followed by Ozempic (contains the active ingredient semaglutide), Rybelsus and Victoza.

However, in the U.S., their use as a weight management aid is “off-label", meaning a doctor uses a medication to treat a condition or symptom for which it was not explicitly designed or officially approved.

GLP-1 receptor agonists cause weight loss by:

• Lowering blood sugar by encouraging the pancreas to release insulin
• Reducing your overall appetite
• Slowing down the emptying of the stomach (making you feel fuller longer)

SGLT-2 inhibitors cause weight loss by:

• Releasing excess blood sugar through the urine

Common side effects of these drugs include:

• Diarrhea
• Constipation
• Stomach pain
• Nausea
• Vomiting
• Headache
• Low blood sugar (hypoglycaemia) - more serious risk linked to GLP-1 agonists

Side effects of SGLT-2 inhibitors may include:

• Genital yeast infections
• Urinary tract infections
• Lightheadedness
• Dizziness
• Kidney injury
• Weaker bones and a higher risk of broken bones
• A higher risk of diabetic ketoacidosis

Certain GLP-1 drugs can increase the risk of developing certain medical conditions while some GLP-1 agonists may not be appropriate for people who have a health condition that affects the intestines, such as gastroparesis, or for people who have some types of kidney disease.

Studies have also linked GLP-1 agonists with certain thyroid tumors in rats.

These drugs should be avoided if you have a history of:

• Gallbladder problems
• Pancreatitis
• Kidney disease
• Liver disease
• Personal or family history of medullary thyroid carcinoma (MTC) (thyroid cancer)
• Multiple endocrine neoplasia syndrome type 2 (MEN2)
• Diabetic retinopathy (eye problems)
• High cholesterol or triglyceride levels
• Any digestive disorders

GLP-1 agonists are not recommended for people who:

• Have had medullary thyroid cancer or who have a family history of the disease.
• Have had multiple endocrine neoplasia or who have a family history of the disease.
• Have had pancreatitis.
• Are pregnant or are actively trying to get pregnant.
• Are breastfeeding.

Talk to your healthcare provider if you have any doubt.

In fact, to have lasting effect, weight loss should be handled with healthy lifestyle changes rather than taking any medication.

Healthy lifestyle includes:

• A healthy diet: A diet rich in vegetables, fruits, whole grains, and lean proteins. Cutting excessive calorie intake and avoiding high-fat, sugary, and overly processed foods.
• More exercise: An appropriate exercise program for your level.

Health Benefits of Lemon

Lemons are a type of citrus fruit that derive from the flowering plant Rutaceae. Lemon water is simply the juice from lemons mixed with water. 

Lemons are high in vitamin C, fiber and various beneficial plant compounds. Here are the health benefits of lemons:

1. Support heart health

Lemons are a good source of vitamin C. One peeled lemon provides about 53 mg of vitamin C, which is almost 60% of the reference daily intake (RDI). 

Vitamin C reduces the risk of heart disease and stroke. In addition, the fiber compounds in the pith (white exterior) of lemons could also lower some risk factors for heart disease.

A review of 14 studies found that an average increase of 10 mg of flavonoids (which found in lemons and lemon peels and have antioxidant properties) per day reduced heart disease risk by 5%.

2. Help manage weight

Lemons are often promoted as a weight loss food. The soluble pectin fiber in them expands in the stomach, which may help you feel full for longer.

But because lemon juice (or lemon water) contains no pectin, lemon juice drinks will not promote fullness in the same way.

3. Prevent kidney stones

Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.

Just a half cup (4 ounces or 125 ml) of lemon juice daily may provide enough citric acid to help prevent stone formation in people who have already had them.

However, more well-conducted studies are needed to confirm whether lemon juice affects kidney stone formation.

4. Protect against anemia

Lemons contain some iron. But they primarily prevent anemia by improving the absorption of iron from plant foods as iron from plant sources (non-heme iron) does not absorb as easily. This absorption can be improved by consuming vitamin C and citric acid.

5. Reduce cancer risk

As a matter of fact, a healthy diet rich in fruits and vegetables can help prevent some cancers.

What is more, it was found that flavonoid intake is associated with a reduced risk of several types of cancer.  And vitamin C may bolster the growth of white blood cells, which help eliminate mutated cancer cells.

In addition, lemon peel (see below) may also have several cancer-fighting properties. Lemon peels are an excellent source of terpenes such as D-limonene (a compound that gives lemon its characteristic aroma). The primary health benefits of terpenes revolve around some impressive anticancer effects – both in prevention and possibly treatment. Specifically, D-limonene reduced the expression of breast tumor cyclin D1 (cyclin D1 is one of the frequently overexpressed proteins and one of the commonly amplified genes in breast cancer).

One test-tube study also found that D-limonene helped kill stomach cancer cells. Similarly, a 52-week study in rats noted that different concentrations of D-limonene inhibited stomach cancer by increasing the death rate of the mutated cells.

Nevertheless, lemon peel should not be considered a treatment or cure for cancer. Human research is needed.

6. Improve digestive health

Lemons contain about 10% carbohydrates, mostly soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber.

Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels.

However, to get the benefits of fiber from lemons, you need to eat the pulp. People who drink lemon juice without the pulp will miss out on the benefits of fiber.

Lemon peel

While the pulp and juice are used the most, the peel tends to be discarded. However, studies have determined that lemon peel is full of bioactive compounds that may provide numerous health benefits.

Besides fighting cancer as mentioned above, research shows that lemon peel also has many other health benefits because of its fiber, vitamin and antioxidants.

Lemon peel packs a high amount of fiber and vitamin C, providing 9% of the DV in only 1 tablespoon (6 grams). It also has small amounts of calcium, potassium and magnesium.

Additionally, it has other health benefits as well:

1. May support oral health

Dental cavities and gum infections are widespread oral diseases caused by bacteria like Streptococcus mutans. In one study, researchers identified four compounds in lemon peel that have powerful antibacterial properties and effectively fight common oral-disease-causing bacteria.

2. High in antioxidants

Lemon peel is high in antioxidants, including D-limonene and vitamin C. 

Intake of flavonoid antioxidants like D-limonene is linked to a reduced risk of certain conditions, such as heart disease and type 2 diabetes.

Animal studies also show that D-limonene increases the activity of an enzyme that helps reduce oxidative stress. Oxidative stress is associated with tissue damage and accelerated aging.

Additionally, the vitamin C in lemon peel acts as a powerful antioxidant and likewise promotes immune health.

A review of 82 studies found that 1–2 grams of vitamin C per day reduces the severity and duration of the common cold by 8% in adults and 14% in children.

Vitamin C also accumulates in phagocytes, a type of cell that ingests harmful compounds.

3. Have antimicrobial and antifungal properties

In a test-tube study, it was found lemon peel significantly harmed and reduced the growth of antibiotic-resistant bacteria.

Another test-tube study showed that lemon peel extract fought a drug-resistant fungus that causes skin infections.

Despite these promising findings, human studies are needed.

4. May promote heart health

In a study in mice with obesity, D-limonene lowered blood sugar, triglyceride and LDL (bad) cholesterol levels, while increasing HDL (good) cholesterol.

A 4-week study in 60 children with excess weight noted that supplementing with lemon powder (containing peel) led to reductions in blood pressure and LDL cholesterol.

The pectin in lemon peels may also reduce cholesterol levels by increasing the excretion of bile acids, which are produced by the liver and bind to cholesterol.

5. May treat gallstones

Some studies suggest that D-limonene may help treat gallstones — hard deposits that can develop in the gallbladder.

In a study in 200 people with gallstones, 48% of those injected with a D-limonene solvent experienced complete gallstone disappearance, suggesting that this treatment could be an effective alternative to surgery.

But more studies are needed.

Older Adults Advised to Walk More Briskly

 

The amount of activity people engage in starts to tail off after the age of 40. They are on the cusp of developing bad habits that can lead to deadly disease.

This comes amid concerns that high levels of inactivity may be harming the health of older adults.

Doctors have been urging their patients for years to sit less and walk more.

“People think they need to go to the gym,” Dr. Sushma Koneru, a cardiologist at the Orlando Health Heart Institute in Florida, said.

“In fact, walking is as good as running for cardiovascular health. As long as you have comfortable shoes, it will be fine.”

Dr. Lola Abudu, director of health and well-being at Public Health England West Midlands, said, “Physical activity is a vital part of remaining healthy, and inactivity among adults contributes to 1 in 6 deaths in the U.K., the same as smoking.”

“We know that taking at least one 10-minute brisk walk a day can reduce the risk of early death by 15 percent, while a good level of activity each week can provide a multitude of health benefits,” she said.

Then, what is brisk walking?

“Taking 100 steps per minute is brisk walking, or 3 miles per hour,” she said. “You should feel like you’re exercising. You should feel warm and breathe a little faster.”

She said the ideal is 30 minutes of brisk walking five days a week, and it is not hard to get started.

“If you start walking now, you can still reduce your blood pressure, prevent diabetes, and reduce the risk of heart attack and stroke,” she said.

Most people can work some walking time into their daily lives, Koneru said.

She suggested parking farther away from work or taking time during a lunch hour.

Meanwhile, a study published in June by BMC Public Health found that owning a dog appeared to increase activity levels in older adults - due to walking?

Should we eat a Banana on an Empty Stomach?

 

Eating a banana on an empty stomach is apparently not the best idea from a nutrition standpoint.

Bananas come with a not insignificant amount of natural sugar—nearly 15 grams of sugar per each medium-sized fruit. That is not a problem on its own per se, since bananas also have fiber, vitamins and other nutrients your body needs to thrive.

But, generally, experts do not recommend that we eat a banana on an empty stomach because it might mess with our blood sugar levels.

"While bananas are nutritious and can provide a quick source of energy in the morning, their high sugar content might lead to a rapid increase in blood sugar levels when consumed alone on an empty stomach," Lauren Manaker, a dietitian, said. 

The subsequent crash in blood sugar levels—which happens after the body recruits a bunch of insulin to handle all the sugar—can then make you tired and wreck your mood. Some people even feel uneasy or anxious when their blood sugar levels plummet.

Yellow bananas on an empty stomach are potentially even worse on an empty stomach than the green, unripe ones. That is because unripe, green bananas contain more resistant starch and dietary fiber than their ripe, yellow counterparts.

"Resistant starch and dietary fiber can be beneficial for gut health, as they promote the growth of beneficial gut bacteria and can also help regulate blood sugar levels," Manaker said.

But as bananas ripen, their fiber content decreases, making the banana mostly simple sugar which can spike your blood sugar and potentially cause a sugar crash or mild fatigue.

Because they are lower in fiber, some people might find yellow bananas easier to digest (green bananas can cause constipation in some people), Manaker said.  Choosing between a green and yellow banana ultimately depends on one's health goals, such as whether the focus is on improving digestion or energy levels.

To err on the side of caution, Jennifer Maeng, another dietitian, suggested eating a banana paired with something else.

“Your body naturally boosts your blood sugar in the morning and if you are not diabetic, your body will make more insulin to balance out your blood sugar,” she said. “For this reason, morning—or on an empty stomach—is not the best time to eat high-simple-carbohydrate and low-fiber foods.

"Eating bananas on an empty stomach can offer specific benefits, such as providing an immediate energy boost," said Manaker. "The simple sugars in bananas are easily digested, which means you can quickly gain energy, making it an ideal pre-exercise snack or a means to kickstart your day," she said.

Manaker added that the potassium in bananas can also help kick off your morning with a "heart-healthy mineral that supports nerve and muscle function."

"It is essential to consider individual health conditions and dietary needs, as this practice might not suit everyone," Manaker said.

"For individuals with sensitive digestive systems or those managing blood sugar conditions, pairing bananas with foods that have healthy fats, proteins, or other fibers can help to moderate their effect [on an empty stomach], and ensure a more balanced energy release," Manaker said. So of just having a banana solo, consider eating it with peanut butter and whole-grain toast for a more balanced snack.

In fact, the healthiest way to eat a banana is by pairing it with sources of fiber, protein and fat—particularly if controlling blood sugar is the primary goal, for example, pairing the fruit with nut butter or blending them into protein smoothies.

As a matter of fact, bananas have the following benefits for health and nutrition:

1. High in potassium

Bananas are packed with tons of nutrition including boatloads of potassium—about 422 milligrams per medium-sized banana. Potassium is one of the electrolytes that is essential for bodily functions such as pH balance, water balance in our bodies, blood pressure, digestion and muscle contraction.

Besides, due to their potassium content, bananas are linked to boosting longevity  Potassium supports bone health, a key marker of healthy aging. Thus eating more potassium is associated with higher bone mineral density, which declines as we age.

2. Contain gut-friendly fiber

Bananas are also a good source of fiber, which supports the health of the gut. The high fiber content improves digestive health and aids in regulating blood sugar levels after meals.

3. Contain vitamins and antioxidants

Bananas contain a bevy of vitamins, particularly vitamin C and B6. Vitamin C supports immune function, while vitamin B6 aids in metabolic and brain health.

Bananas also contain anti-inflammatory properties due to its antioxidants.  Moreover, antioxidants are known for their energy-boosting properties, making them a popular choice for a healthy snack.

In addition, banana peels contain high levels of magnesium—even more than the fruit itself—a powerful mineral that helps regulate neurotransmitters that are directly related to sleep.

Some research also found that a banana can potentially help you fall asleep faster at night, which might come in handy for someone that struggles to get adequate sleep.