Category Archives: vitamin d gums

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.