Benefits of Drinking Lemon-ginger Tea Before Bed

 8 Benefits of Drinking Lemon-Ginger Tea Before Bed

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If you’re one of the 10㪶% of adults who have trouble falling or staying asleep, perhaps you are searching for ways to get more rest (Marx et al (2017) - Ginger-mechanism of action in chemotherapy-induced nausea and vomiting).

Drinking an herbal tonic, such as lemon-ginger tea, might be a relaxing bedtime ritual to help put the day behind you.

Lemon-ginger tea is precisely what it sounds like: a mild natural infusion of fresh lemon and ginger — with a bit of sweetener like honey or agave nectar, if desired.

You might be questioning if lemon-ginger tea has any distinct health benefits. Whilst it might not prompt you to sleepy, it might help you wind down and relax and supply other tones of benefits.

This article examines 7 benefits of bedtime lemon-ginger tea and explains how to prepare it, giving you the perfect recipe. Let's quickly dive into them.

#1. Panacea for indigestion

If chronic indigestion or perhaps a heavy supper keeps you up later than you would like, a glass of lemon-ginger tea can be a great tonic before you head for bed (Bodagh et al, 2018. Ginger in gastrointestinal disorders).

Ginger (Zingiber officinale) is a root very long utilized in alternative and traditional medicine for its capability to alleviate the delayed emptying of your belly.

Further to that, lemon (Citrus limon) contains a plant compound called limonene that helps digestion by assisting move food along your digestive system — potentially easing the uncomfortable feeling of fullness (Klimek-Szczykutowicz et al, 2020. Citrus lemon Phenomenon).

While the amount of limonene in a given cup lemon-ginger tea will vary, you might realize that the mixture of lemon, ginger, and water in lemon-ginger tea soothes indigestion.

SUMMARY

Both lemon and ginger contain plant compounds that can help soothe small stomach aches brought about by indigestion.

#2. Nausea Killer

Ginger has long been touted for its ability to relieve nausea, which many people encounter during pregnancy or chemotherapy, among a great many other situations. According to studies, eating 1ם.5 grams of ginger each day may be adequate to get an anti-nausea effect (Anh et al, 2020. Ginger on Human Health).

One review article discovered that ginger prevented and reduced nausea and vomiting associated with chemotherapy in 50 % of the studies assessed (Konmun et al, 2017. A phase II randomized double-blinded placebo-controlled study of 6-gingerol as antiemetic).

While scientists are yet to find out how ginger works to reduce nausea, they recognize gingerol among the main plant components responsible for the anti-nausea effect (Wang et al,2014. Biological properties of 6-gingerol: a brief review).

However, results have not been uniform. In another review of seven studies, three found that ginger had an optimistic impact on nausea, two showed mostly positive effects, while two others failed to find that ginger had any effect on nausea and vomiting associated with chemotherapy (Marx et al, 2013. Ginger (Zingiber officinale) and chemotherapy-induced nausea and vomiting).

Ginger appears to be most effective at helping stave off nausea linked to pregnancy. However, it's not as effective in preventing vomiting (Viljoen et al, 2014. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting).

A lemon-ginger extract is normally regarded as safe during pregnancy.

Furthermore, regarding safety, you can talk to a healthcare professional if you’re interested in trying it and in case you’re near to labor or have a history of clotting problems or history of previous miscarriage (Boltman-Binkowski, 2016. A systematic review: Are herbal and homeopathic remedies used during pregnancy safe?).

SUMMARY

A warm infusion of lemon and ginger may push away nausea, especially when you yourself have morning sickness.

#3. Relieves Nasal Congestion

The steam produced from your hot lemon-ginger infusion might help open your nasal cavities — assisting in clearing a stuffy nose. Drinking something hot also soothes a throat sore from mucus buildup (Eccles et al,2008. The effects of a hot drink on nasal airflow and symptoms of common cold and flu).

Although these effects are mostly anecdotal and supported by folk medicine, they might be helpful to keep at heart during cold and flu season or if you experience periodic allergies.

Lemon-ginger tea may not cure you of any of these, but it could help take it may help relieve congestion, allowing air to flow through your nose much better.

SUMMARY

While there isn’t a lot of research in this area, the hot steam from a glass of lemon-ginger tea may help loosen up congestion in your sinuses, making breathing a lot easier.

#4. Remedy for Constipation

Constipation results from a number of factors, including dehydration and a diet that’s low in dietary fiber (Sharma et al, 2021. Review article).

Whenever constipation occurs as a result of dehydration, relaxing in the evening with a warm glass of lemon-ginger tea can help since water helps stool pass during your digestive tract more easily.

Should you feel chronically constipated, be sure you’re drinking enough fluids throughout the entire day, too.

Speak with a doctor in the event that you have difficulty having a bowel movement or have them not as much as 3 times per week.

SUMMARY

Because lemon-ginger tea is hydrating, it may help feces pass more easily along your gastrointestinal tract. It’s also important to help make sure you’re getting adequate fluids in the daytime.

#5. Serves as Anti-inflammatory Agent

Gingerol, one of the plant medicinal components of ginger, boasts anti-inflammatory and antioxidant properties (Wang et al,2014. Biological properties of 6-gingerol: a brief review).

Chronic inflammation is usually associated with conditions such as metabolic syndrome, cancer tumors, Alzheimer’s disease, and heart disease (Hunter, 2012. The inflammation theory of disease).

However, research has not given a solely uniform result on whether ginger has anti-inflammatory impacts in individuals (Anh et al, 2020. Ginger on Human Health).

Also, it’s worth noting that there aren’t enough studies currently to understand exactly how much gingerol is necessary to reach these effects — and how much of it you would actually get from drinking a typical glass of lemon-ginger tea.

SUMMARY

Currently, there is not sufficient studies to know whether ginger has anti-inflammatory effects in individuals. That said, scientists have found that gingerol — a plant element in ginger — has anti inflammatory properties.

#6. Lemon-ginger tea Keeps you hydrated

When you drink lemon-ginger tea, along with drinking fragrant ginger and lemon essence, you are in effect, drinking water — meaning, you’re hydrating your body melieu.

This is essential, because staying hydrated keeps vital organs, such as your heart, kidneys, gut, and brain, functioning properly.

The volume of water you need each day is affected by many factors, including your medications, activities, and any health issues.

Nearly all women will need at minimum 78 ounces (2.3 liters), while most guys should get 112 ounces (3.3 liters) each day. How much you need will be unique for your requirements and will vary from time to day (Gandy, 2015. Water intake).

SUMMARY

Lemon-ginger tea is hydrating, and this helps your system perform its basic functions optimally.

#7. Provides a moment of mindfulness

Having comforting rituals, like a nightly glass of lemon-ginger tea, may offer a further benefit of giving you a moment of peaceful reflection. Think of it being an opportunity to exercise mindfulness.

Mindfulness practice is not only for relaxation — it's rather a wellness booster, too.

A review study revealed that mindfulness can help you process negative emotions and live your day with more intention (Steffen et al, 2016. Treating Chronic Stress to address the Growing Problems of Depression and Anxiety).

Adding to what has been said, when you allow lemon peel to steam under your nose in your cup warm lemon-ginger tea, you diffuse lemon’s essential oils. That lemon oil vapor can be beneficial, though more research is needed.

One mouse study revealed that inhaling lemon oil vapor helped bring about relaxation (Komiya et al, 2006. Lemon oil vapor causes an anti-stress effect via modulating the 5-HT and DA activities in mice).

SUMMARY

Reminiscing the experience of drinking lemon-ginger tea will allow you to relax. It could also be a great way to help you practice mindfulness.

#8 Makes you stay Trim

If you are really trying to keep a healthy weight, you can drink your way to weight loss. How can this be? Just by regularly drinking lemon ginger tea!

Studies have shown that ginger increase satiety and reduces feelings of hunger, and lemon is known to increase insulin resistance and reduce the level of fat in the body (Lemon detox diet reduced body fat, insulin resistance).

Lemon and ginger together make a powerful combination that increases your metabolism and burns off more calories.

Possible concerns

Consider the following if you should choose to drink lemon-ginger tea regularly.

Carbohydrate content

Sweetening your lemon-ginger tea with honey or another sugar-based sweetener could become a concern if you:

• drink several glasses of sweetened lemon-ginger tea per day
• have diabetes
• have trouble managing your blood sugar
• are monitoring your carbs for any other reasons, like the keto diet

When carbs are a definite concern, skip the sugar. Take into account that sugar comes in different forms, such as:

• honey
• agave syrup
• natural sugars, like organic cane sugar
• maple syrup
• brown rice syrup

If you find the tea to be too spicy, pull back on the ginger or give consideration to a no-carb natural sweetener, like stevia, in the place of honey or another type of sugar.

Night-sleep disruption

Taking much fluid before bed may cause one to get up to urinate so often at night, thus disrupting your sleep.

If this is a problem for you, or you have difficulty getting back to sleep at night, having woken up to urinate, consider consuming your lemon-ginger tea 1 or 2 hours before bed, instead of instantly before you hit the hay.

Blood thinners

If you’re taking blood thinners, such as for example Coumadin (warfarin), take into account that ginger contains salicylate, a plant compound that obviously thins the blood. People with bleeding disorders also need to take notice (22).

If you have one of these health conditions, speak with your doctor before drinking lemon-ginger tea regularly.

Upset stomach

Eating large day-to-day doses of ginger, or significantly more than 2 grams, can provide you an upset belly (5).

If your stomach hurts, burns, or cramps after drinking lemon-ginger, reduce the amount of ginger you’re including in your infusion — or make use of bigger pieces of ginger in the infusion to minimize its intensity.

SUMMARY

Drinking lemon-ginger tea regularly may produce some unwanted effects. It could potentially interact with blood thinners, disturb your rest, or cause upset stomach. Talk to your doctor in the event that you have concerns.

How You Can Prepare Lemon-ginger Tea at Home

It is easy to prepare lemon-ginger tea at home. After all, you’re simply infusing water with fresh ginger and lemon.

Makes one serving

Ingredients

• 1-inch (2.5-cm) piece of fresh ginger root, peeled
• 1/2 lemon, quartered and 1 fresh wedge for garnish
• 1 glass (237 mL) of water
• honey or agave nectar, to taste

Directions

Combine the ginger and lemon with water in a tiny saucepan and allow to boil in your stovetop. Let this steep for at least 10㪧 minutes.

In the event that you find the tonic too weak, consider grating in your ginger alternatively, or cutting the piece down into smaller chunks. You are able to also zest in some lemon peel if you would like more lemony notes.

Stir in honey or agave nectar to taste, if you wish. Garnish with a new wedge of lemon.

You might produce a bigger batch and store it in the refrigerator until you’re ready to warm it up again. To do this, multiply this recipe for a few days’ worths.

SUMMARY

Making lemon-ginger tea is easy. Combine fresh ginger, lemon, and water in a small saucepan and let it simmer. Stir in a sweetener of your option, like honey or agave nectar, if desired.

In conclusion.

An infusion of lemon and ginger has the potential to keep you stay trim, relax minor abdominal cramps, help ease a stuffy nose, and quell or even prevent nausea.

What’s more, just the act of drinking lemon-ginger tea may help bring on feelings of leisure and could be a great tool for practicing mindfulness.