As people age, many bodily functions decline, including the nervous system. Older adults often wake up in the middle of the night or startle during sleep due to lifestyle habits, psychological issues such as depression and stress, medical conditions, or changes in the sleep-regulating hormone melatonin.

Doctor CKI Dao Thi Yen Thuy, Head of the Department of Nutrition and Dietetics at Benh vien Da khoa Tam Anh TP HCM, stated that alongside adopting a healthy lifestyle, increasing the consumption of magnesium-rich foods at dinner helps older adults improve their sleep quality.

Magnesium participates in melatonin synthesis, thereby calming nerves, helping the body relax, and facilitating sleep. This nutrient also benefits cardiovascular health, supporting stable heart rate and blood pressure.

Doctor Yen Thuy provides nutrition counseling to a patient. Photo: Benh vien Da khoa Tam Anh

Oatmeal porridge

100 g of oatmeal contains approximately 130-180 mg of magnesium. To prepare, boil oatmeal with water or unsweetened milk for about 5 minutes until the grains are soft. For enhanced flavor and increased magnesium content, you can sprinkle some roasted pumpkin seeds or almonds on top.

Eating about 40-50 g of raw oatmeal, equivalent to one bowl of porridge for dinner, can provide sufficient energy. Avoid consuming too much close to bedtime to prevent feelings of fullness or discomfort.

Sweet corn soup

100 g of sweet corn provides about 26-37 mg of magnesium. When preparing soup, season moderately and limit starch to control calorie intake. The dish will be more flavorful and nutritious when combined with shredded chicken breast and mushrooms. This combination not only boosts magnesium but also provides a healthy, easily digestible protein source for the evening.

Individuals should consume one to two small bowls of soup. This warm, liquid dish helps soothe the stomach and promotes gentle relaxation.

Salmon and avocado are rich in magnesium and many beneficial nutrients. Photo: Ly Nguyen

Steamed salmon with vegetables

In addition to magnesium, salmon provides omega-3, protein, and healthy fats. Steaming for 8-10 minutes helps retain the maximum amount of nutrients in the fish. Season lightly and combine with nutrient-rich vegetables like broccoli or kale to ensure a balanced dinner.

A reasonable portion is about 100-150 g of salmon paired with a plate of steamed vegetables. This meal contains tryptophan, an amino acid that promotes natural melatonin production, helping the body fall asleep more easily.

Mashed ripe banana with yogurt

This dessert supports sleep due to its rich magnesium and potassium content, which help relax nerves, combined with probiotics from yogurt that aid nighttime digestion. It should be consumed one to two hours before bedtime, with a one-to-one ratio (one banana, one cup of yogurt) to allow the body sufficient time for metabolism. Prioritize unsweetened yogurt as bananas have natural sweetness, and this helps control blood sugar levels after dinner.

Spinach and avocado salad

Beyond magnesium, the healthy fats in avocado help the body better absorb fat-soluble vitamins from green vegetables, providing a light and comfortable feeling for the evening.

Mix both with a spoon of olive oil, a little lemon juice, and sprinkle crushed almonds on top to enhance flavor and nutrients. This salad should be used as a side dish at dinner, with about one-half avocado combined with a small plate of spinach.

Older adults can also supplement with extracts from blueberries and ginkgo to protect neurological health. Antioxidants in blueberries and ginkgo help protect nerve cells and blood vessels from free radical damage, enhancing blood flow to the brain. Consequently, the nervous system becomes more stable, and sleep is somewhat improved.

Doctor Yen Thuy noted that supplementing magnesium through diet is only supportive, requires time to be effective, and cannot replace treatments for the underlying causes of insomnia. If neurological symptoms such as severe headaches, dizziness, prolonged insomnia, or memory loss occur, patients should seek medical examination at healthcare facilities with a Neurology department.

Bui Duc