Is it worth drinking kefir at night: expert opinions

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Is it worth drinking kefir at night: expert opinions

Chapter 1: Kefir – more than just sour -milk drink

Kefir, this sour -milk product with a rich history, occupies a special place in the culture of nutrition of many peoples, especially in Russia and the countries of Eastern Europe. However, its value goes far beyond the simple satisfaction of thirst or a pleasant taste. Kefir is a storehouse of useful substances, a symbiotic culture that can have a significant impact on human health.

1. 1 History and technology for the production of kefir

The history of kefir is shrouded in legends. It is believed that he was born in the foothills of the Caucasus, where local residents passed the secret to its preparation from generation to generation, carefully protecting the sourdough – “kefir fungi”. These fungi are a complex symbiotic culture consisting of yeast and lactic acid bacteria, which convert milk into kefir.

The traditional process of kefir production includes the addition of kefir fungi to fresh milk (cow, goat or sheep) and withstand it at a certain temperature for 12-24 hours. During this time, bacteria and yeast are fermented by milk, splitting lactose into lactic acid and other compounds, which gives kefir its characteristic sour taste and light soda. After fermentation, kefir is filtered to separate the fungi, which are then used for the next batch.

In the modern production of kefir, pure crops of lactic acid bacteria and yeast are often used, which allows the process to standardize the process and provide a more stable product quality. However, it is important to remember that it is the variety of microorganisms in the traditional kefir sourdough that gives it unique beneficial properties.

2. 2 The composition and nutritional value of kefir

Kefir is a source of many useful substances necessary to maintain health. It includes:

• Protein: Kefir contains high -quality milk protein, which is easily absorbed by the body and is a building material for cells and tissues.
• Calcium: Kefir is an excellent source of calcium necessary for the health of bones and teeth, as well as for the normal functioning of muscles and nervous system.
• Vitamins: Kefir is rich in vitamins of group B (especially B12), vitamin K, and also contains vitamins A and D.
• Probiotics: This is perhaps the most valuable thing in kefir. Probiotics are living microorganisms, which, when entering the intestine, have a positive effect on its microflora.
• Lactic acid: It is formed in the process of enzyme lactose and helps to improve digestion and absorption of calcium.
• Microelements: Kefir contains potassium, magnesium, phosphorus, zinc and other trace elements necessary for the normal functioning of the body.

The number of these substances can vary depending on the type of milk used for the production of kefir, and fermentation technologies.

3. 3 Healthy properties of kefir for health

Due to its unique composition, kefir has a wide range of healthy health properties:

• Improving digestion: Probiotics contained in kefir support a healthy intestinal microflora, improve digestion, reduce bloating and constipation.
• Strengthening immunity: Probiotics stimulate the immune system, increasing the body’s resistance to infections.
• Close -to -level decrease in cholesterol: Some studies show that regular kefir use can help reduce the level of “bad” blood cholesterol.
• Improving bone health: Calcium and vitamin K contained in kefir are necessary for the health of bones and the prevention of osteoporosis.
• Weight control: Protein and probiotics in kefir can help control appetite and maintain healthy weight.
• Improving the condition of the skin: Probiotics can have a positive effect on the condition of the skin, reducing inflammation and improving its appearance.
• Reduced blood pressure: Some studies show that kefir use can help reduce blood pressure in people with hypertension.

These beneficial properties make kefir a valuable product to maintain health and prevent various diseases.

Chapter 2: Arguments “For” the use of kefir for the night

The use of kefir at night is a common practice based on a number of alleged advantages for health and quality of sleep. Many experts support this idea, bringing good arguments in its favor.

2. 1 Improving sleep and relaxation

One of the main arguments in favor of using kefir at night is its ability to improve the quality of sleep and promote relaxation. This effect is due to several factors:

• Triptofan: Kefir contains a tripophane – an amino acid, which is the predecessor of serotonin and melatonin. Serotonin is a neurotransmitter that regulates the mood and promotes relaxation, and melatonin is a hormone that regulates the cycle of sleep and wakefulness. The use of kefir at night can increase the level of tryptophan in the body, which, in turn, contributes to the production of serotonin and melatonin, improving sleep.
• Calcium: Calcium plays an important role in the regulation of the nervous system and muscle function. Calcium deficiency can lead to anxiety, irritability and sleep disturbances. Kefir, as a good source of calcium, can help make up for its deficiency and improve sleep quality.
• Psychological effect: For many people, using a warm drink before bedtime is a familiar ritual that helps to relax and tune in to sleep. Kefir can become part of this ritual and have a calming effect.

Studies show that the use of dairy products containing a tripophane can improve sleep quality, especially in people with sleep disorders.

3. 2 Digestive support during sleep

During sleep, the digestive system works slower than during the day. The use of kefir at night can help support digestion and prevent discomfort, such as bloating, constipation and heartburn.

• Probiotics: The probiotics contained in kefir continue their work in the intestines during sleep, maintaining a healthy microflora and improving food digestion.
• Easily digestible protein: Protein in kefir is easily absorbed by the body, without overloading the digestive system during sleep.
• Lactic acid: Lactic acid formed in the process of fermentation helps to improve digestion and absorption of nutrients.

The use of kefir at night can be especially useful for people suffering from digestive problems, such as irritable intestines (SRK) or constipation.

4. 3 Improving calcium assimilation

Calcium is best absorbed by the body at night, when the level of cortisol is reduced – a stress hormone that can prevent the absorption of calcium. The use of kefir at night provides the body with calcium at the optimal time for its absorption.

• Vitamin D: Some types of kefir are enriched with vitamin D, which is necessary for the absorption of calcium.
• Lactic acid: Lactic acid contained in kefir also helps to improve calcium absorption.

The use of kefir at night can be especially useful for women during menopause, when the risk of osteoporosis increases.

5. 4 Blood sugar stabilization

Some studies show that the use of kefir at night can help stabilize blood sugar, preventing sharp jumps and falls, which can lead to sleep disturbances and a sense of hunger.

• Protein: Protein in kefir slows down sugar into the blood, preventing sharp jumps in glucose.
• Probiotics: Probiotics can improve insulin sensitivity, which also helps to stabilize blood sugar.

The use of kefir for the night can be useful for people with type 2 diabetes or pre -antiabet.

Chapter 3: Arguments “against” the use of kefir for the night

Despite the numerous advantages, the use of kefir at night has its drawbacks that should be taken into account. Some experts are warned against this practice, especially for certain groups of people.

6. 1 Potential discomfort in the abdomen

For some people, the use of kefir at night can cause discomfort in the abdomen, such as bloating, gases or diarrhea. This may be due to several factors:

• Lactose intolerance: Kefir contains lactose, albeit in smaller quantities than milk. In people with intolerance to lactose, the use of kefir can cause discomfort in the abdomen.
• Individual sensitivity: Some people can be more sensitive to certain kefir components, such as lactic acid or certain types of probiotics.
• A large number: The use of too much kefir at night can overload the digestive system and cause discomfort.

If you experience discomfort in the abdomen after using kefir at night, try reducing a portion or choosing a low lactose kefir.

7. 2 Possible diuretic effect

Kefir has a diuretic effect, which can lead to frequent calls to the toilet at night and break the dream.

• High fluid content: Kefir contains a large amount of liquid, which can increase the load on the kidneys.
• Potassium: Kefir contains potassium, which has a diuretic effect.

If you often wake up at night to go to the toilet, try using kefir a few hours before bedtime or reduce a portion.

8. 3 The risk of heartburn

The use of kefir at night can provoke heartburn in people prone to this state.

• Acidity: Kefir has an acidic environment, which can irritate the mucous membrane of the esophagus.
• Body position: In a horizontal position, acid from the stomach is easier to throw into the esophagus.

If you often suffer from heartburn, avoid using kefir immediately before going to bed and consult your doctor.

9. 4 Calorie content

Kefir contains calories, and its use at night can help increase weight if you do not take this into account in your diet.

• Carbohydrates: Kefir contains carbohydrates in the form of lactose.
• Fat: Kefir may contain different amounts of fat, depending on the type of milk used for production.

If you follow your weight, use kefir for the night in moderate quantities and choose low -fat options.

10. 5 Alcohol content

In the process of kefir fermentation, a small amount of alcohol is formed (usually less than 1%). Although this number is usually insignificant, for some people, especially for children and pregnant women, it can be undesirable.

• Children’s organism: Even a small amount of alcohol can have a negative effect on the children’s body.
• Pregnancy: During pregnancy, alcohol consumption should be avoided.

For children and pregnant women, it is recommended to choose kefir with minimal alcohol content or consult a doctor.

Chapter 4: Experts of experts about kefir at night

Experts about the benefits and dangers of kefir use at night vary. Some support this practice, referring to its positive impact on sleep and digestion, others warn against possible negative consequences.

11. 1 Gastroenterologists

Gastroenterologists as a whole positively relate to the use of kefir, especially for people with digestive problems. They note that the probiotics contained in kefir can help restore a healthy intestinal microflora, improve food digestion and reduce bloating and constipation. However, they also warn that the use of kefir at night can be undesirable for people with lactose intolerance or a tendency to heartburn.

Some gastroenterologists recommend using kefir a few hours before bedtime to give the digestive system time to process it and avoid discomfort in the abdomen at night. They also advise choosing a low fat kefir and lactose, especially for people with a sensitive intestine.

12. 2 Dietitian doctors

Podititologists emphasize the importance of a balanced diet and recommend that you include kefir in the diet as a source of protein, calcium and probiotics. They note that the use of kefir at night can help control the appetite and maintain healthy weight due to the high content of protein and probiotics. However, they also warn that kefir contains calories, and its use in large quantities at night can help increase weight.

Some nutritionists recommend combining the use of kefir with other products rich in tripophanes such as nuts or seeds to enhance its positive effect on sleep. They also advise choosing kefir without adding sugar and flavorings to avoid extra calories and harmful additives.

13. 3 Somnology

Somnologists, doctors specializing in the treatment of sleep disturbances, note that the use of kefir at night can help improve the quality of sleep, due to the content of tryptophan and calcium. They recommend using warm kefir before bedtime as part of a ritual that helps relax and prepare for sleep. However, they also warn that kefir has a diuretic effect, and its use in large quantities at night can lead to frequent calls to the toilet and break the sleep.

Some somnologists recommend using kefir a few hours before bedtime to give the body the time to remove excess fluid and avoid night awakening. They also advise combining the use of kefir with other methods of improving sleep, such as observing the sleep mode, creating comfortable conditions for sleeping and avoiding caffeine and alcohol before bedtime.

14. 4 Practicing doctors of general practice

General practitioners often recommend kefir to their patients as a restorative tool that helps improve digestion and strengthen immunity. They note that the use of kefir at night can be useful for people suffering from insomnia, digestive problems or weakened immunity. However, they also warn that kefir can be contraindicated in people with lactose intolerance, allergies to milk protein or other diseases.

General practice doctors recommend that patients consult a doctor before using kefir at night, especially if they have any chronic diseases or they take medications. They also advise starting with small portions to check how the body reacts to kefir, and gradually increase the portion if necessary.

Chapter 5: Alternative options and recommendations

If you doubt whether you should drink kefir at night, or are you looking for alternative options, there are a number of other drinks and products that can have a positive effect on sleep and digestion.

15. 1 Alternative drinks to improve sleep

• Warm milk: Warm milk, like kefir, contains triptophanes and calcium, which contribute to relaxation and improvement of sleep.
• Herbal teas: Romashkova, lavender and lemon balm teas have soothing properties and can help improve sleep quality.
• Cherry juice: Cherry juice contains melatonin, a hormone that regulates the cycle of sleep and wakefulness.
• Water with lemon: Warm water with lemon can help improve digestion and relax before going to bed.

16. 2 Alternative products to improve digestion

• Yogurt: Yogurt, like kefir, contains probiotics that support a healthy intestinal microflora.
• Sauerkraut: Sved cabbage is rich in probiotics and fiber, which contribute to improving digestion.
• Kimchi: Kimchi is a Korean dish of fermented vegetables, which is also rich in probiotics.
• Apples: Apples contain pectin, soluble fiber, which helps to improve digestion and reduce cholesterol.

17. 3 General recommendations for the use of kefir at night

• Start with small portions: If you first try kefir at night, start with a small amount (about half a glass) and gradually increase the portion if necessary.
• Choose a low fat kefir and lactose: If you have a sensitive intestine or lactose intolerance, choose kefir with low fat and lactose.
• Use kefir a few hours before bedtime: To avoid night awakening to the toilet, use kefir a few hours before bedtime.
• Combine the use of kefir with other methods of improving sleep: Observe sleep mode, create comfortable sleeping conditions and avoid caffeine and alcohol before bedtime.
• Consult a doctor: If you have any chronic diseases or you take medicines, consult your doctor before using kefir at night.

18. 4 Who should avoid using kefir at night

• People with lactose intolerance: The use of kefir can cause discomfort in the abdomen.
• People with allergies to milk protein: The use of kefir can cause allergic reactions.
• People with gastritis or stomach ulcer: Acidity of kefir can irritate the gastric mucosa.
• People with frequent heartburn: The use of kefir can provoke heartburn.
• Children under 1 year old: The digestive system of children is not yet fully developed, and the use of kefir can be undesirable.

In conclusion, the use of kefir at night can be useful for many people, but it is important to consider the individual characteristics of the body and possible contraindications. Consult a doctor to find out if this practice suits you.