Category Archives: sleep foods

New Research: Vitamin E Prevents Muscle Loss With Aging

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vitamin e foodsA study from the journal “Oxidative Medicine and Cellular Longevity” has demonstrated that vitamin E can prevent and treat the loss of muscle mass and strength that occurs as people age.  This loss of muscle is known as “sarcopenia”.

Regarding the word “oxidative” that is included in the journal name, this refers to the process in our bodies where we process the oxygen we breathe in, and our cells produce energy from it.

This process can become imbalanced and create a state of “oxidative stress” if we don’t consume enough “anti” oxidants such as vitamins E, C and A.  Besides the body’s own natural metabolism functions, sources of oxidative stress can include pollution, medications or drugs, smoke, infection, stress, toxins, or a poor diet.

The researchers explain that vitamin E creates healthy muscles because a reduced level of vitamin E or a deficiency in the body is associated with an increased risk of muscle atrophy (shrinkage).  The vitamin can prevent muscle damage and encourage muscle regeneration.

Muscles in the body are particularly susceptible to oxidative damage as these are the site of the highest consumption of oxygen. Vitamin E is a fat soluble vitamin that greatly boosts cellular antioxidant capacity.  Because of this, vitamin E can be beneficial for preventing the effects of aging and for also treating infections, cardiovascular diseases, diabetes and neurological disorders.

Several studies have demonstrated an association between vitamin E levels and the amount of muscle strength or weakness.  One study in Italy was done with 1,156 participants between 65 years old and 102.  Knee extension strength tests showed that a daily intake of vitamin E is significantly related to a person’s total physical performance and strength.

Another group of scientists proved the beneficial effects of vitamin E in reversing muscle damage during extensive exercise in men.  The men took 800 units of Vitamin E daily for 28 days.  After a downhill run, their oxidative stress indicators were measured and were shown to be markedly reduced in both the older and younger men.

Vitamin E has many pathways by which it brings its beneficial health effects.  In addition to being a powerful antioxidant, it is also an effective anti-inflammatory vitamin.  It may halt the overall inflammation in the body by suppressing certain reactive cells of the immune system.  These inflammatory responses and cells have a direct affect on muscle strength and mass as well, so vitamin E does its good deeds in benefiting the muscles in this additional way.

Inactivity and immobility can lead to muscle wasting, so the researchers highly encourage low intensity exercises as an effective means to increase muscle strength and performance.  This may include walking, lifting light weights, doing squats, etc.  This also increases a person’s ability to balance and control the body well.  Combining a healthy diet with nutrition supplements and exercise is the most highly recommended approach to improved muscle strength.

Vitamin E has also been shown to ease arthritis pain and stiffness.  One study showed that pain parameters were significantly decreased after vitamin E treatment when compared with placebo.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of 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.

Best Sleep Aids and Tips for Good Sleep

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This article is provided by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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Greetings to you,

Insomnia is defined as the inability to fall asleep, stay asleep, return to sleep, or can include all of these.  When someone experiences insomnia for at least three nights per week for at least three months, it is considered “chronic insomnia”.

Forty million Americans experience insomnia each year and there is an increased prevalence of insomnia in women and older adults.  It can be caused by stress, anxiety, depression, or major life changes such as with jobs or relationships.

Other causes of sleeplessness include various medical conditions or poor sleep habits such as going to bed too late, consuming caffeine too late in the day, or using computers or cell phones too close to bed time.

Many natural sleep remedies are making the news headlines lately, with research and studies discovering ones that are drug-free and effective.  For example, one study called “The Nutritional Relationships of Magnesium”, found that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep.

On the other hand, 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.

Walking has been shown to help with insomnia. Studies at the University of Arizona found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women.  Scientists suspect that this exercise helps set our biological clock into a consistent wake/sleep pattern, or that it may boost the brain’s production of melatonin, a chemical in the brain that’s produced at night time and encourages good sleep.

Tart cherry juice is another proven natural sleep remedy. In a study published in the European Journal of Nutrition, researchers found that drinking tart Montmorency cherry juice results in significant sleep improvements such as longer overall sleep time, less daytime napping, and increased overall sleep efficiency (the ratio of the time spent in bed to the time spent sleeping).  The researchers credited the benefits of cherry juice to its high natural melatonin content.

A handful of walnuts with dinner or in the evening can also improve sleep.  Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas Health Science Center says, “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist stress in the body and also keep the heart healthy.”

Natural remedies can be a strong force in the fight against insomnia.  Those with sleeping problems are encouraged to seek out and try ones that may assist them to get a regular good night’s sleep.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of 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.

Good Sleep: Nutrients that Help You Get More of It

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Sleep better with nutrition and nutrientsGuest Post by Sharon Walsh of BestMattressReviews.com *************************
Presented by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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Adults need a full seven to eight hours of sleep every night to stay healthy, yet many people get far less.  Stress, medical conditions, and poor sleep hygiene can all come between you and the rest you need. Sleep hygiene refers to those habits and practices that are conducive to sleeping well on a regular basis.

There are also positive interactions that occur between the sleep hormone melatonin and the foods you eat that can help you sleep better. The right foods help set your circadian rhythms so that when it’s time to hit the pillow, you’re ready to settle down for the night. Cirdadian rhythms are guided by our internal body clock.  These cycles tell our bodies when to sleep, rise, and eat – regulating many physiological processes. The cycles are triggered by environmental cues, like sunlight and temperature.

Tryptophan – More Than Turkey

The tryptophan found in turkey is legendary in the food world for making people drowsy. While the sleep-inducing properties in your Thanksgiving dinner may have more to do with the size of the meal than the one slice of meat you eat, tryptophan does also help you sleep, but not in the direct way many people think. The body uses tryptophan to make serotonin and melatonin, both of which are natural hormones made in the brain that help set your circadian rhythms.

Tryptophan can be found in far more foods than turkey. If you’re looking for other natural sources, try adding these foods to your diet for an extra boost:

  • Walnuts: Walnuts are not only a good source of tryptophan but a natural source of melatonin itself. They make a great bedtime snack.

  • Seeds and Nuts: Pumpkin and squash seeds, in particular, provide a quick dose of tryptophan.

  • Cheese: If you’re looking for a healthy kick, try reduced-fat mozzarella or add something a little different like Fontina and Edam.

Calcium – Dairy and More

A warm glass of milk is more than an old wives’ tale. The calcium in dairy products and many other foods help the brain use tryptophan to make melatonin. Cheese, yogurt, milk, and even ice cream have the calcium your body needs to help regulate your sleep cycle. If you’re looking for non-dairy foods to get a calcium boost consider trying:

  • Spinach and Other Leafy Greens: These brightly colored vegetables are loaded with nutrients. Other greens like kale and collard greens also have high amounts of calcium.

  • Fortified Orange Juice: Calcium is important for many body processes. It just makes sense to add it to this popular breakfast drink. A quick glass of orange juice also gives you a dose of vitamin C.

  • Enriched Grains: Enriched grains and breads give you some versatility in how you get your calcium.  Quinoa may be even a better choice, as it offers approximately 60-100 mg of calcium, not to mention a high amount of potassium, zinc and protein.

Develop Good Sleep Hygiene (Habits)

All your healthy eating may go to waste if you don’t develop good sleep hygiene. Your sleep environment can make or break your ability to get a full night’s rest. If you suffer from insomnia or need to get a few more hours of rest, try:

  • A Bedtime Routine: Not just for kids, a bedtime routine can trigger your brain to start sending the ‘sleep’ signals to the rest of your body. A warm glass of milk (remember the importance of calcium), a warm bath, writing the next day’s plans down in a journal, are a few ideas to get you started. You can include anything that helps you relax.

  • Cutting Screen Time: The bright light from televisions, e-readers, and smartphones can fool the brain into thinking it’s daytime, which means reducing melatonin and staying awake. Start shutting down your screens at least an hour before bedtime to keep your circadian rhythms in sync.

  • Bedtime Snack: While you want to avoid a heavy meal before bed, if hunger pains keep you awake, try eating a healthy snack. A handful of nuts, seeds, or cheese and crackers makes a good snack because they have ingredients that promote sleep.   Raw almonds or almond butter are good choices as almonds contain 266 mg of calcium per 3 1/2 ounces.

Keep these sleep-healthy tips in mind in order to increase the quantity and quality of your nightly rest and have more energy in your days!

This article is a guest post provided by https://www.bestmattressreviews.com/

This natural health news blog is presented by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of 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.

Calcium and Vitamin D Remedies for Gum Disease

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calcium and vitamin dA bright smile, white teeth and healthy gums are something everyone would like to enjoy.  Gingivitis is a very common form of inflammatory gum disease caused by bacteria in the mouth.

It causes gums to become red, swollen and bleed easily during brushing or flossing. If left untreated, gingivitis can lead to an even more severe form of gum disease called periodontitis, which also may harm the bones underneath the gums.

Symptoms of periodontitis include bad breath, toothache, loose teeth, receding gums or tooth loss.  According to the study called “Prevalence of Periodontitis in Adults”, almost half of all American adults have mild, moderate or severe periodontal disease.  For those who are 65 or older, the percentage increases to 70%.

Researchers have previously discovered that people who consume low amounts of calcium and vitamin D can develop bone loss and osteoporosis.

Scientists at the Saint Louis University Center for Advanced Dental Education reasoned that because vitamin D also has antimicrobial effects and can remedy the inflammatory response, it would be reasonable to pursue a study to determine whether calcium and vitamin D may have a positive effect on periodontal disease.

The study included 51 people who were receiving periodontal maintenance therapy.  23 were taking vitamin D and calcium during the study and 28 did not.  All of the participants had at least two areas in their mouth that had loss of gum tissue and reduced support around the teeth.

At the end of the study, those taking the vitamin D and calcium had fewer bleeding sites, less attachment loss, and smaller open spaces between the teeth and gums.  The researchers concluded there was a good trend for improved health of the gums, teeth, and bones in the mouth with the use of these nutritional supplements.

Studies have also proven that calcium can prevent osteoporosis, reduce high blood pressure, relax the nerves and muscles, prevent colon cancer and kidney stones, and act as an effective remedy for insomnia and sleeplessness.

In one study called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency is one that causes difficulty with falling asleep. On the other hand, the classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, and with individuals finding themselves tired even after several hours of sleep.

It’s important to note that 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 and magnesium).  The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.

William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are some of the top sleep-inducing foods.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Clearwater, Florida, is someone who fought her own battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural insomnia remedies for relaxation and deeper sleep.

The result was Sleep Minerals II, a natural sleep remedy that contains highly absorbable forms of calcium and magnesium, combined with vitamin D and zinc.

These are the most effective minerals for sleeplessness as well as for menopause insomnia, heart health, restless leg syndrome and bone strength.  The ingredients are formulated in a softgel with healthy oils, making them 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 the 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.”

Calcium and vitamin D are two of the key cornerstones of good health. They play many roles in the body and both should be included in the diet.

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 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.

Calcium Foods for Strong Bones and Good Sleep

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calcium foodsCalcium Foods for Strong Bones and Good Sleep

Calcium is one of the most famous of all minerals due to its vast array of benefits to our health. Dr. Linus Pauling, the two-time Nobel Prize winner said: “You can trace every sickness, every disease, and every ailment to a mineral deficiency.”

Studies have proven that calcium increases bone health, reduces high blood pressure, relaxes the nerves and muscles, prevents colon cancer and kidney stones, and acts as an effective remedy for insomnia and sleeplessness.

Adelle Davis, one of the first nutritionists to base her recommendations on scientific studies, 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.”

Calcium was discovered by the British chemist Sir Humphry Davy in the early 1800’s.  Regarding stomach and colon health, a 2007 study in the Journal of the National Cancer Institute found that calcium protects high-risk people from developing the polyps (growths in the large intestine) that can lead to cancer in the large bowel.

Calcium supplements were also shown to help prevent kidney stones in a 2008 study at the University of Wisconsin School of Medicine.

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.

William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless legs syndrome and bone strength.

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.

Richard P. of Parkville, Maryland says: *The Sleep Minerals are making quite a difference.  I was regularly waking up at around 3:00 a.m. and couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.*

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 interruptions from hot flashes, I’m sleeping much better and I’m a lot more comfortable.”

Calcium can be obtained from calcium foods or supplements, and a combination of both may be beneficial to overall health.

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.

Benefits of Regular Sleep – Happy, Calm, Energetic

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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.

Sleep Foods That Can Help: The Top Proven Foods for Insomnia

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foods for insomnia
Sleep Foods That Can Help: The Top Proven Foods for Insomnia

The National Institutes of Health reports that about thirty percent of the population experiences disrupted sleep and insomnia. Because sleeping drugs are addictive, come with side effects and lose their effects over time, many people are reaching out for natural sleep remedies.

Research studies are confirming that certain foods for insomnia are high in the natural sleep hormone known as melatonin.  Other foods are proving themselves good sources of potassium, calcium and magnesium — a group of minerals that have been studied for their effects on improving sleep and remedying insomnia.

One good example is a study from the University of California San Diego.  Researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of potassium chloride supplements to one week of identical placebo capsules. Their results were published in the journal “Sleep”, and showed that potassium significantly increased sleep efficiency due to less awakenings after falling asleep.  Good food sources of potassium include bananas, baked potatoes, baked sweet potatoes and broccoli.

The tart “Montmorency” cherry contains a significant level of melatonIn per a study done at the University Of Texas Health Science Center. Cherries are available in a concentrated supplement form that can be taken in the evening to improve the quality of sleep. Other ways cherries can be eaten include fresh cherries, frozen cherries and cherry juice. Cherry juice should be diluted with water or sparkling water as it is high in natural sugars.

Scientists have measured the effect that different types of rice have as one of the sleep foods that help you. Mahatma rice (low carbohydrate rice) was compared to Jasmine rice (high in carbohydrates) for their effects on sleep quality. The rice was eaten either four hours before bedtime or one hour before bedtime. This study from the American Journal of Clinical Nutrition found that a high carbohydrate-based meal resulted in a significant shortening of the time needed to fall asleep when eating it four hours before bed.  Brown rice is also a healthful choice.

Almonds are a very good source of magnesium, as well as containing high doses of melatonin and are one of the best foods for insomnia.  Walnuts are even higher in melatonin, so eating a handful of either of these nuts in the evening can be helpful.

James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” Eating a handful or two of almonds or walnuts before bed can be helpful.

A recently released study on magnesium supplements for sleep came from the University of Medical Sciences in Iran. It included 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended as a helpful aid to all ages of the general population.

The people were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks. In the group that was given magnesium, the subjects experienced significant increases in sleep time, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in dark leafy greens, nuts, seeds, fish, beans, whole grains and avocados — some of the best foods for insomnia.

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Clearwater, Florida, is someone who fought her own battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural ingredients for relaxation and deeper sleep.

The result was Sleep Minerals II, which contains highly absorbable forms of the best minerals and vitamins for sleep and relaxation – Calcium and magnesium with vitamin D and zinc. The ingredients are delivered in a softgel form with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.

Dr. P. of Houston, Texas says: “I had developed severe sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them, the insomnia came back even worse. Sleep Minerals II was just what I needed. I’ve been taking it and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs – I would recommend Sleep Minerals II.”

Chris M. of the United Kingdom says: “I take one softgel of Sleep Minerals II before bed every night and within 20 minutes I am asleep. The difference in the quality of my sleep and the ease with which I get to sleep using this product is monumental. I have stopped obsessing about sleep or dreading bedtime — I just take a softgel and drift off. If I stop taking them, within a week my sleep starts to lighten in quality, the amount of my sleep diminishes, and my old insomniac patterns reappear.”

In summary, make good use of the various nutritious sleep foods and minerals and enjoy a more peaceful nights sleep.

For more information, visit the Sleep Minerals II page.

How to Sleep Better: Studies on Eating Healthy Fats

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healthy fatsThe 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.

For more information on Sleep Minerals II visit this information page.

Sleep Vitamins and Remedies: Vitamin A Proven Beneficial

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sleep vitaminsWhich 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.

Signs of a Vitamin D Deficiency and Natural Remedies

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vitamin d deficiencyGreetings to you,

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.