Studies have shown that potassium rich foods can lower blood pressure, improve blood vessel function, reduce risk of stroke, strengthen muscles, help preserve bone density, prevent kidney stones and remedy insomnia.
Potassium is found in many fruits and vegetables, so one of the main sources of a potassium deficiency would be not eating enough of these.
Sometimes potassium is referred to as vitamin K, but they are actually not the same. Vitamin K is a vitamin found in many fresh foods and potassium is a mineral.
One of the healthiest, highest sources of potassium is the banana, which contains 400 milligrams. Other good potassium rich foods are avocados, prunes, spinach, sunflower seeds and almonds.
One recent study from the Journal “Sleep” researched the effects of potassium supplements on sleep quality. The researchers gathered data from wrist monitors and notes made in sleep diaries. Normal young males on a low-potassium diet participated in the study. After one week of taking potassium supplements, there were significant improvements in their quality of sleep and less waking up during the night.
This health news is shared with you by Nutrition Breakthroughs, maker of 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, and stronger hair and nails.
Cranberries are little red gems that are high in vitamins C and E and have been shown to boost immunity, fight oral bacteria, prevent and treat urinary tract infections, and improve heart and skin health.
Cranberry benefits oral health by preventing bacteria from binding to the teeth, according to Researchers at the Eastman Department of Dentistry at the University of Rochester Medical Center.
Drinking cranberry juice does this by preventing bacteria in the mouth from forming the plaque which is the cause of dental cavities.
Similarly, cranberries help prevent bacteria from adhering to the urinary tract walls, thus fighting off infections of the bladder. One research study with women who had a history of recurring bladder infections, found that daily treatment with cranberry concentrate capsules (400 mg. twice per day for three months), significantly reduced the recurrence of urinary tract infections.
Drinking cranberry juice is helpful, but its important to select a natural cranberry juice that is unsweetened or sweetened from fruit sources, rather a cranberry juice cocktail sweetened with white sugar.
Regarding white sugar, the American Journal of Clinical Nutrition reported that when healthy volunteers consumed a large amount of refined sugar, their immune system’s white blood cells had an impaired ability to destroy bacteria for at least five hours.
Other ways to get more cranberry benefits into the diet is to enjoy them in trail mixes, add frozen cranberries to smoothies, throw a few into a muffin recipe, or use dried cranberries in a salad or vegetable side dish. Cranberry powder supplements are available and may provide the most benefits.
This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid featuring calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, hair growth, allergies and more energy.
Cranberries have very unique antibacterial benefits that prevent bacteria from causing dental cavities and bladder infections. The fruit and juice also benefit immunity, heart health and skin health.
A high percentage of menopausal and pre-menopausal women around the world are regularly experiencing hot flashes and night sweats. Due to the side effects of hormone drugs, many are reaching out to seek natural remedies for relief.
Vitamin E is famous for the health benefits it provides to glands, organs and the heart, however it may not be generally known that vitamin E is a proven remedy for menopausal hot flashes and night sweats.
A hot flash, also called a hot flush, is a sudden unexpected feeling of warmth and often a breakout of sweat in the upper half of the body. These flashes occur with up to 80% of women around the time of menopause, and men can also have them due to a lessening of testosterone at middle age. A night sweat is a “hot flash” that occurs in the night, often while one is sleeping, and can cause frequent awakenings.
Vitamin E was shown in a recent study from Gynecologic and Obstetric Investigation to be a natural alternative to estrogen therapy and an effective remedy for hot flashes. The researchers found there were significant statistical differences in the hot flash severity score after women took a 400 IU vitamin E (softgel cap) daily for 4 weeks. They concluded that based on the trial, hot flash vitamin E relief is a recommended treatment.
Adelle Davis, the first nutritionist to base her recommendations on science-based studies, says: “During the menopause the need for vitamin E soars ten to fifty times over that previously required. Hot flashes and night sweats often disappear when 50 to 500 units of vitamin E are taken daily, but they quickly recur should the vitamin be stopped.”
Calcium is directly related to our cycles of sleep. In one study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.
Regarding the need for calcium need at the time of menopause Davis says: “During the menopause, the lack of the ovarian hormones (estrogen and progesterone) causes severe calcium deficiency symptoms to occur. At these times, high amounts of calcium should be obtained and every step be taken to insure its absorption into the blood. When these precautions are taken and the diet is adequate in other respects, the woman at menopause usually loses her irritability, hot flashes, night sweats, leg cramps, insomnia, and mental depression.”
Calcium works best when it’s balanced with about half as much magnesium in a two to one ratio. Mildred Seelig, M.D., a leading medical researcher on the benefits of magnesium says: “The Ca/Mg ratio of two to one (twice as much calcium as magnesium) has long been considered physiologic and best for normal functioning. This was confirmed on the basis of long-term metabolic studies in young men and women done by the Research Division of the U.S. Department of Agriculture.”
Estrogen-based hormone drugs may increase the risk of heart disease and stroke. An increasing number of women are turning to non-pharmaceutical remedies for night sweats and insomnia. Vitamin E and highly absorbable forms of natural minerals are proven, soothing alternatives.
This news is brought to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II. Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking at around 3:00 a.m. and after a few days use of taking two, my sleep improved quite a lot. I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
The type of foods we eat in the evening can have a pronounced effect on the quality of our sleep. One of the keys to a restful night’s sleep is to calm and relax the brain, rather than stimulating it.
Certain foods are a natural insomnia remedy that contributes to restful sleep, while others keep us alert and awake.
The calming foods contain the amino acid tryptophan, which is a precursor to the sleep-inducing substances serotonin and melatonin. Two recent studies confirm that eating more carbohydrates than protein increases tryptophan production, while eating a higher protein ratio increases tyrosine – an amino acid related to a stimulated, alert frame of mind.
One key study, published in the American Journal of Clinical Nutrition, is titled “High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset”. The glycemic index measures the effect of different types of carbohydrates on blood sugar levels. Researchers at the University of Sydney Australia gave two different kinds of meals to the study participants, a few hours before bedtime. They found that a carbohydrate-based, high glycemic index meal resulted in a significant shortening of the time needed to fall asleep, compared with a low glycemic meal. (Feb. 2007, Vol. 85, No. 2).
In another study done at the Massachusetts Institute of Technology, scientists honed in on specific measurements of tryptophan vs. tyrosine in the brain, based on whether carbohydrates or proteins were eaten at breakfast. Blood samples were collected after the meals, and the researchers concluded that a carbohydrate-rich diet raises tryptophan levels, while high-protein foods depress it. (Amer. J. of Clinical Nutrition, Jan 2003, Vol. 77, No. 1).
For those who need to stay alert and sharp during the day, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in healthy carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain.
According to William Sears, M.D., “The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
Dr. Sears recommends that foods high in carbohydrates and calcium, and medium-to-low in protein, make the most ideal sleep-inducing bedtime snacks. Some examples are whole-grain, gluten-free cereal with milk, oatmeal and raisin cookies with a glass of nutmilk or regular milk, or an almond butter sandwich with ground sesame seeds.
Sesame seeds are rich in tryptophan. Other foods that are high in tryptophan, which can be combined with healthy carbohydrates to become natural sleep remedies, are whole grains, lentils, chickpeas, beans, eggs, sunflower seeds, and miso. As always, it’s best to stay away from caffeine, sodas and nicotine in the evening.
The well-known nutritionist Adelle Davis writes about the roles of calcium for sleep in her book “Let’s Eat Right to Keep Fit”. She discusses a natural insomnia remedy and says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”
Sleep remedies containing highly absorbable, quick acting forms of calcium and magnesium, such as Sleep Minerals II from Nutrition Breakthroughs can be helpful with both falling asleep and staying asleep during the night. This natural sleep remedy contains highly absorbable forms of calcium, magnesium, zinc and vitamin D – all combined in a softgel with carrier oils. Oils such as rice bran oil have been shown to increase mineral absorption and reduce calcium excretion.
P. P. of Houston, TX. says: “I am a physician in Texas. I had developed sleeping problems and took sleep medications for several weeks – Ambien and then Lunesta. I discontinued them and then I had terrible rebound insomnia. At that time, I literally got only about 20 hours of sleep in 6 weeks. I was staring at the ceiling all night long, praying to God for some sleep. Then I found Sleep Minerals II on the Internet. I’ve been taking it for a couple of weeks and now I get a full 5 to 6 hours of sleep a night. This is a great way to help people without unhealthy sleep medications. As a doctor, I would never prescribe sleeping drugs – I would recommend Sleep Minerals II.”
In conclusion, bedtime snacks and dinners that are high in carbohydrates, low-to-medium in protein, and contain calcium, will help you relax in the evening and set you up for a good night’s sleep. And an effective natural sleep remedy such as Sleep Minerals II can also be taken before sleep and during the night if you find yourself waking up and unable to go back to sleep. Here’s to your good sleep.
Studies have shown that potassium rich foods can lower blood pressure, improve blood vessel function, reduce risk of stroke, strengthen muscles, help preserve bone density, prevent kidney stones and remedy insomnia.
