There are certain foods that can greatly help the appearance of the skin; smoothing wrinkles and fine lines and easing skin dryness.
These include healthy proteins, especially oily fish like salmon, as well as quality fats like avocados, almonds and olive oil, and the vitamins A, B, C and E.
The famous Vitamin C can significantly enhance skin health and appearance and is becoming known as an anti wrinkle vitamin. It helps to increase collagen levels in the body, which is the body’s most abundant protein. Collagen acts to connect the body together and is found in skin, hair, nails, bones and muscles.
Vitamin C is not produced naturally in the body and must be obtained from sources like citrus fruits, dark leafy greens, tomatoes, berries and vitamin supplements. Collagen declines in the body after age 40 and can be depleted by a high sugar intake, fast foods and smoking.
In support of vitamin C as an anti wrinkle vitamin, a study from the American Journal of Clinical Nutrition announced the results of researchers from the United Kingdom. They discovered that higher vitamin C intakes were associated with a lower likelihood of a wrinkled skin appearance and skin dryness. Vitamin C majorly improved overall skin appearance in a study of 4,025 women aged 40 to 74.
This health news is provided by Nutrition Breakthroughs, maker of Joints and More, which naturally increases collagen levels in the body and helps to create smoother skin, hair and nails – as well as helping to ease stiff, painful joints and other aches and pains. For more information, visit the Joints and More page.
Sleep is such valuable and vital part of life and health.
Almost six out of ten Americans report having sleeplessness and insomnia at least a few nights a week, according to the National Sleep Foundation.
More and more research is being done that connects the benefits of good sleep to greater well-being, lower disease rates, more happiness, sharper mental capabilities and less fatigue.
A newly completed joint study from the Division of Sleep Disorders at Brigham and Women’s Hospital and the Massachusetts Institute of Technology in Boston has found that 204 college students have been benefited greatly by getting regular, good sleep. These students, who were between the ages of 18 and 25, participated in a 30-day study that measured their sleeping times and duration.
When the students made the transition from irregular sleep patterns to regular sleep during the week, there were measurable, significant improvements in their levels of evening and morning happiness, a higher level of healthiness and better calmness and composure during the week. There was even increased well-being on the day following the week of improved sleep.
The lead author, Akane Sano, PhD, who is a research scientist at the Massachusetts Institute of Technology in Cambridge, said that: “Irregular sleep-wake schedules are common in our modern society. Our results indicate the importance of sleep regularity, in addition to sleep duration, and that regular sleep is associated with improved well-being.”
In another interesting study that was published by the American Academy of Sleep Medicine, professional baseball players increased their hours of sleep over a five night period and then demonstrated significant improvements in mental processing speed. In addition, their tension, fatigue and sleepiness during the day, all decreased by over one-third.
Cheri D. Mah, lead researcher at the University of California San Francisco Human Performance Center said: “Our study indicates that short-term sleep extension of one additional hour for five days resulted in demonstrated benefits for the visual search abilities of athletes, as well as improvement in their quick response.”
“Fatigue over a season can negatively impact performance and sleep extension during periods of high training volumes may be a practical recovery strategy.”
For a nutritional approach to insomnia, the minerals calcium and magnesium have been shown to be effective sleep remedies that can increase the quality of life.
In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking magnesium oxide tablets resulted in significant increases in sleep time and reduced the cortisol levels in their bodies, which is a stress hormone that can keep people awake.
In another research study from the Human Nutrition Research Center of the U.S. Dept. of Agriculture, scientists found that a high magnesium diet is associated with deeper, less interrupted sleep. Foods high in magnesium include green leafy vegetables, black beans, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and nuts and seeds.
One supplement with highly absorbable forms of magnesium and calcium is Sleep Minerals II from Nutrition Breakthroughs. These are the most well researched minerals for insomnia and waking during the night, as well as for heart health, aches and pains, bone strength and menopause insomnia.
Sleep Minerals II includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules. This provides a deeper, longer-lasting sleep.
L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is it helps alleviate my chronic fatigue and aches and pains.”
The benefits of achieving better sleep are appearing in countless research studies and the energy invested in obtaining it is well worth the effort. For more information, visit the Sleep Minerals II page.
Essential fatty acids are natural, healthy fats the body cannot make on its own: hence the term “essential”.
These are called Omega 3 fats and Omega 6 fats. Omega 3 fats are things like fish, fish oil, olive oil, avocado, seeds and green vegetables. Recent research studies are finding these fats benefit the eyes, joints, heart, lungs, immunity and more.
Omega 6 fats include vegetable oils like safflower oil and corn oil, as well as mayonnaise, fried foods, dairy and beef. Many people eat more Omega 6 fats than Omega 3’s and when the balance between the fats becomes imbalanced, health problems can occur – particularly high cholesterol and high blood pressure.
One study of people with dry eyes was recently published in the journal “Cornea”. They were given a daily dose of fish oil and flax oil. At the end of the 90-day study, 70% of the participants with dry eye had no symptoms and also had an increase in tear production and volume.
In the journal “Proceedings of the Nutrition Society,” researchers analyzed several controlled trials of fish oil use for arthritis. The trials showed a reduction in tender joint counts and a decreased use of anti-inflammatory drugs with fish oil supplementation. An important research note was that anti-inflammatory drugs can adversely affect the heart. Fish oil is known to have a direct, positive effect on the heart.
This natural health news is provided to you by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
It can make a person feel so healthy and energetic to have smooth digestion and elimination, and it can feel equally as bad to experience an upset stomach, constipation or diarrhea.
With infrequent bowel movements, the digestive tract can retain a large quantity of toxic material that can accumulate over time and contribute to many chronic health problems and conditions. Nature has provided us with some time-tested and research-supported laxative foods that not only relieve constipation but also deliver many additional health benefits.
One of these foods is flaxseed, which has been proven to have a dual effectiveness for both constipation and diarrhea. The study on flaxseed comes from the Natural Products Research Division of the Aga Khan Medical College in Pakistan. Flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was. Flaxseed is also an effective remedy for hot flashes, other menopause symptoms and high cholesterol.
When studied for its anti-diarrheal effect, flaxseed oil reduced diarrhea by 50%, when it was induced by giving castor-oil. This effect was discovered to be from the ability of flaxseed oil to prevent low potassium levels. The researchers confirmed the medicinal use of flaxseed for both constipation and diarrhea, with a sound basis for both.
Aloe vera leaves are commonly used as a remedy for constipation and the laxative effect of their plant chemicals is well-proven. In one study of 28 adults, aloe vera had a laxative response that was stronger than a stimulant called phenolphthalein. The German Commission E, which is a governmental regulatory agency that has evaluated the usefulness of 300 different herbs, has approved aloe vera laxative preparations for use as a constipation treatment. Aloe vera is also rich and vitamins and minerals and it enhances dental health when used as a mouthwash, heals canker sores and helps heal burns.
The stomach-friendly bacteria in yogurt known as “probiotics,” have been increasingly researched as a remedy for constipation. Scientists from the School of Medicine at King’s College in London reviewed 14 studies involving 1,182 participants. The consensus of the studies is that certain strains of probiotics from supplements can speed up the movement of food through the intestines and it increase stool frequency. Probiotics are widely available in supplements, yogurts (unsweetened is best), and foods such as sauerkraut and pickles. Probiotics are also known to strengthen immunity and encourage healthy skin.
Magnesium is a long-time, traditional and effective cure for constipation. A recent study from the European Journal of Clinical Nutrition confirmed this by their study of magnesium in 3,835 women in Japan — 26% of which had constipation. The researchers found that low magnesium intake was associated with an increase in constipation.
They also discovered that dietary fiber intake, intake of water, or water from other fluids were not associated with constipation. However, low intake of water from foods was definitely related to constipation. The foods highest in water content include vegetables and fruits, and these are a great assistance for achieving smooth stomach health.
Magnesium is also a proven remedy for insomnia, heart health, bone strength and headaches. In one study from the Romanian Journal of Neurology, researchers conducted biochemical and neurological tests in cases of restless leg syndrome with insomnia. The investigators reported several examples of sleep disorders. They found agitated sleep with frequent periods of night time awakenings and a decrease of the duration and percentage of the deeper rapid eye movement (REM) sleep. These things are also found in other forms of insomnia that are caused by magnesium deficiency.
This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.
Nutrition Breakthroughs wishes you and your family the most festive, rewarding, pleasurable and healthy holiday season. And here’s to the realization of your hopes and dreams and goals in the New Year.
Our purpose is to provide you with high quality nutrition articles and natural health products that contribute to your good health, energy, restful sleep and well-being. Enjoy the season!
The link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.
In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author writes that all hormones are made from cholesterol.
This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.
Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health, as these provide the basic building blocks for cholesterol production and hormones. The best fats to eat are nutrient rich foods like eggs, natural butter, olive oil, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil. The less healthy fats are vegetable oils such as safflower oil, sunflower oil, canola oil and hydrogenated oils like those in margarine..
Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods like yogurt and kefir. Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.
In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality. They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily. No significant changes in sleep were observed for the placebo group.
Regarding the use of minerals for better sleep, one study called “The Nutritional Relationships of Magnesium”, notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep. The classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.
A balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results, in a two to one ratio with twice as much calcium as magnesium. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.
In addition, a softgel form containing healthy carrier oils mixed with the minerals is more digestible than tablets or capsules and provides a deeper, longer-lasting sleep. One popular formula that has these qualities is Sleep Minerals II from Nutrition Breakthroughs. Sleep Minerals II contains highly absorbable forms of the best minerals for relaxation: calcium and magnesium, combined with vitamin d, zinc, and heart-healthy rice bran oil in a softgel.
Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”
In summary, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.
Which vitamins and minerals are the most famous ones for their role in supporting good sleep? These definitely would be calcium, magnesium and vitamin D.
For example, a study in the European Neurology Journal tested calcium levels in the blood during sleep and discovered that calcium peaks at a high point during the deepest levels of sleep such as the rapid eye movement phase (REM), when dreaming occurs.
Recent studies are showing that a lesser-known vitamin also plays a vital role in preventing insomnia – the eye strengthening Vitamin A.
With the National Sleep Foundation reporting that close to 60% of Americans are experiencing sleeplessness and insomnia at least a few nights per week, many people are spending a lot of time and energy searching for some effective, natural ways to sleep better. One study on vitamin A that’s related to sleep was published in the PLOS Journal (Public Library of Science).
The researchers selected 2,459 adults aged 20 to 85. They discovered that people who have lower blood levels of vitamin A have higher odds of having a shorter sleep duration (i.e. 5-6 hours per night), compared to those with more vitamin A having a better sleep duration (7-8 hours per night).
Vitamin A, long-known for its benefits to healthy eyes and vision, is also a key to helping regulate the sleep-wake cycle. When light from the sun enters the eyes, it’s vitamin A that provides the middle step for the brain to then know it’s day and not night.
With adequate vitamin A in the eyes at night when it’s dark, one’s night vision will be strong – unless most of the vitamin A is used up for its light translation duties in the day time. If the eyes are weaker at night, this is a possible sign of vitamin A deficiency. When the vitamin A sunlight signal grows weaker, the body knows it’s nearing time to go to sleep.
The best ways to get adequate vitamin A is through whole foods – namely egg yolks, butter, vegetables with a green, yellow and orange color, liver and cod liver oil. Vitamin A supplements are also an option, but are best taken as part of a diet that includes healthy sources of vitamin A, as well as good sources of other important vitamins and minerals. Eating a healthy diet would include grass fed meats, poultry and fish, a rainbow of organic vegetables, and good fats like avocados, coconut oil and olive oil.
Another thing to consider for helping to prevent insomnia is reducing the use of electronics and TV at night or at least turning them off an hour before bed, in order to limit their melatonin-blocking effects. In an article from the Lighting Research Center at Rensselaer Polytechnic Institute, the researchers said: “Our study showed that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent. Stimulating the human circadian (wake-sleep cycle) system to this level may affect sleep in those using the devices prior to bedtime.”
Magnesium has been shown in several studies to relieve insomnia. In one study from the University of Iran, people with insomnia were given magnesium tablets twice a day for eight weeks. They experienced significant increases in quality sleep time, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in foods such as green leafy vegetables, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and other nuts and seeds. Magnesium supplements are a good option as well, particularly those containing magnesium citrate which is highly absorbable.
One supplement shown to have good results for insomnia is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium citrate and magnesium citrate, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength and menopause insomnia. It also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I*m so sold on them I could go door to door promoting them. I*m 60 years old and have never slept so soundly.”
To sum it up, good strategies for sleeping well and avoiding insomnia include having some good sun exposure during the day, limiting use of electronic devices at night, doing some regular moderate exercise, eating a nutritious diet, and using some key supplements.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Here are some of the most recent studies done on vitamin D deficiency and its role in supporting good health:
1. Vitamin D and Insomnia: One study on vitamin D supplements for people with insomnia was published in the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D3 was maintained in their blood over many months. This produced normal sleep in most of the participants, regardless of their type of sleep disorder.
2. Vitamin D and Muscle Strength: Researchers in Brazil conducted a research trial and at the conclusion, the women who received the placebo ended up having reduced muscle mass and muscle degeneration of 6.8%. They also had twice as many falls as the vitamin D group. On the other hand, the women who took the vitamin D supplement had a major increase in their muscle strength of over 25%.
3. Vitamin D and Autoimmune Disease: A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency of the vitamin is common in autoimmune disease – a disease where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.
4.Vitamin D Inhibits Inflammation: ScienceDaily reports that researchers have discovered specific molecular and cellular events by which vitamin D inhibits inflammation in the body. Conditions with chronic inflammation include asthma, ulcers, arthritis, gum disease and liver disease.
5. How to Increase Vitamin D Levels: The vitamin D council recommends exposing as much of the skin surfaces as possible to sunlight for around half the time it takes for the skin to turn pink and begin to burn. For a fair, light skinned person, this could be fifteen minutes. For a dark skinned person, this may take a couple hours. During this time, the body may produce 10,000 to 25,000 vitamin D units. If a person is unable to get adequate sun exposure, then taking a vitamin D3 supplement is encouraged.
Good health to you,
Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II with calcium, magnesium and vitamin D
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
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This natural health news is shared by Nutrition Breakthroughs,
maker of Sleep Minerals II **************************************
A good night’s sleep is one of the four main pillars of health, with the other three being eating healthy food, getting regular exercise, and having a positive outlook.
The U.S. National Institutes of Health reports that up to 70 million U.S. adults experience sleeplessness and insomnia, with 63 billion dollars lost each year in productivity.
On a personal level, those who have trouble sleeping are familiar with the many ways it affects their lives. In an effort to help people sleep better, research scientists are discovering that eating certain foods can have a profound effect on the quality of sleep.
One good example is a recent study from the Journal of Clinical Sleep Medicine. Researchers in Norway have combined two of the major health pillars into one by proving that eating fish has a positive impact on good sleep and overall daily functioning.
In this study, 95 males were divided into two groups: one that ate salmon three times per week, and the other group that ate an alternative meal (chicken, pork or beef). During the 6 month study period, their quality of sleep was measured in several ways including the amount of time needed to fall asleep, and the actual time spent sleeping in bed vs. their time awake.
The results showed that eating fish had a positive impact on sleep in all the ways it was measured. The researchers mentioned that fish is a source of the amino acid tryptophan, which is a precursor for melatonin, and that other studies have found tryptophan in foods increases sleepiness in the evening. The fish group also reported better daily functioning, alertness and performance.
In this study, vitamin D levels were also found to have a significant impact on sleep quality. Blood samples were collected during the study that measured the participant’s vitamin D, and those in the fish-eating group had a level that was closer to optimum. The study revealed a major, positive relationship between daily functioning and a better vitamin D level. Those eating the salmon had higher levels of vitamin D and had better sleep quality, shorter wake times, and a higher percentage of sleeping time while in bed.
The study also uncovered that eating fish creates a positive improvement in heart rate variability. This is a measurement of the length of time between heart beats, and a greater variability between the beats shows that a person is stronger, more adaptive and physically flexible. In addition, the fish group had a significant increase in basic heart power.
Several other foods have also been proven to help with sleep and insomnia such as bananas, walnuts, tart cherries, turkey, almonds, and supplements containing vitamin D, zinc, calcium and magnesium. In a study from the European Neurology Journal, researchers uncovered that calcium levels were higher in the body during the deepest levels of sleep and that insomnia is related to a calcium deficiency. When the blood calcium level was normalized, optimum sleep was restored.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and a supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Research studies on the benefits of vitamin D for postmenopausal women have had conflicting results, with some showing no benefit and others showing great benefits for muscle, bone, reduced falls and lower fracture risk.
Now a new study has emerged from researchers in Sao Paulo Brazil which has conclusively shown that vitamin D supplements can reduce loss of muscle, increase muscle strength, and lessen the risk of falls after menopause.
Vitamin D is known as the “Sunshine Vitamin” because spending time outdoors in the sun is known to increase vitamin D levels in the body via the skin.
Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes. This has lead to a widespread vitamin D deficiency. Spending some time in the sun a few days a week is good, and when taking supplements, vitamin D3 is the best form.
Besides strengthening muscle and bone, researchers have also discovered that vitamin D helps to regulate the sleep-wake cycle and its deficiency has a role in the current global epidemic of sleep disorders. This makes vitamin D a vital benefit in insomnia, which is another condition that can often plague menopausal women.
The newest vitamin D study from Brazil focused on muscle strength in postmenopausal women and took place over a nine-month period. It was a placebo controlled trial and was double-blinded – which means that neither the participants nor the researchers knew which women received the vitamin D and which didn’t.
Three types of tests were used to measure muscle strength: A chair rising test that measured leg strength when standing up from a chair, a total body x-ray, and a hand-grip test.
At the conclusion of the trial, the women who received the placebo ended up having reduced muscle mass and muscle degeneration of 6.8%. They also had twice as many falls as the vitamin D group. On the other hand, the women who took the vitamin D supplement had a major increase in their muscle strength of over 25% — even when taken 12 years after menopause. The results of the research were presented at the annual meeting of the North American Menopause Society.
Dr. L.M Cangussu of the Botucatu Medical School at Sao Paulo State University in Brazil said: “We concluded that the supplementation of Vitamin D alone provided significant protection against the occurrence of sarcopenia, which is a degenerative loss of skeletal muscle.”
Vitamin D has many vital roles in the health of the body, including supporting the heart, brain and nerves. Additionally, a study from the Journal of Investigative Medicine found that vitamin D is a strong boost to immunity and that deficiency is common in autoimmune disease – a group of diseases where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.
Some good vitamin D-rich foods include cod liver oil, sardines, salmon, mackerel, eggs and herring. The best supplement form to take is vitamin D3, as this is the natural form made by the sun on skin, rather than D2.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium and vitamin D3.
There are certain foods that can greatly help the appearance of the skin; smoothing wrinkles and fine lines and easing skin dryness.
