Studies are showing that certain minerals can have a positive effect on the quality of our sleep. One of these is potassium.
A study in the journal “Sleep” found that sleep improved and had more consolidation and less interruptions when potassium supplements were taken. (Reference: The Journal “Sleep”, August 1991).
One of the best, highest sources of potassium is the banana, which contains 400 milligrams of potassium. Eating a banana before bedtime may help reduce nighttime awakenings and provide better, deeper sleep.
More high potassium foods include potatoes, spinach, other leafy greens, pumpkin, avocado, sunflower seeds and almonds.
This health article is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II. Sleep Minerals II contains powerful forms of the best known minerals for relaxation and sleep — calcium and magnesium, combined with vitamin D and zinc. 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.
Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept. This thing really works. I wanted to say, its funny, but people know I have insomnia and once in a while a co-worker will ask me how I slept. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
Is “Beauty Sleep” a myth or a reality? If you want to look attractive and healthy, the best thing you can do is get a good night’s sleep, according to recent research from the British Medical Journal
For the first time, say the authors, there is scientific backing for the concept of beauty sleep.
The study that was led by John Axelsson from the Karolinska Institutet in Sweden, investigated the relationship between sleep and perceptions of attractiveness and health. The authors believe this research is important in today’s 24 hour society with the number of people increasing who are suffering from sleep disorders and disturbed sleep.
23 participants between the ages of 18 to 31 took part in the study. They were photographed between 2pm and 3pm on two occasions, once after normal sleep and once after being deprived of sleep. Smokers were excluded from the research and no alcohol was allowed for two days prior to the experiment.
The photographs were taken in a well-lit room and the distance to the camera was fixed. During both photography sessions participants wore no make-up, had their hair loose (combed back if they had long hair) and underwent similar cleaning or shaving procedures. They were asked to have a relaxed, neutral facial expression for both photos.
Sixty-five observers, who were blinded to the sleep status of the subjects, rated the photographs for attractiveness and whether the individuals looked healthy or unhealthy and tired or not tired.
The results? The observers judged that the faces of the sleep-deprived participants looked less healthy, less attractive and more tired. The study authors then concluded that the facial signals of sleep deprived people can be very telling – affecting their appearance, their attractiveness and how healthy they look.
A comment from the blog author Nutrition Breakthroughs: To preserve your “Beauty Sleep” and attractiveness at those times when you’re experiencing insomnia or sleeplessness, try taking some natural minerals to soothe you to sleep.
A popular example of this is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium, which are the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, menopause insomnia and teenage insomnia. It comes in a softgel form for rapid and complete absorption.
Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time. Surprisingly, I received the Sleep Minerals II and began taking it and found this thing really works. In the past if I ever got a good nights sleep I’d say ‘I slept like a baby’, but that’s the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
Exposure to electromagnetic fields, or EMFs, is an expected occurrence in our daily lives. Although this is not a new development, the dose and frequency has continued to rise significantly over the last decade.
With the majority of the public continuously exposed to EMFs, researchers estimate up to 13% of these individuals experience adverse health complications (1).
Where do EMFs come from?
EMFs are produced both naturally in our environment and through technology. Now, it has become increasingly difficult to avoid EMFs as our cellphones, laptops, electricity in our homes and businesses, appliances, and industrial equipment all generate EMFs.
How do EMF’s create unhealthy side effects?
EMF research continues to uncover the unhealthy side effects of frequent EMF exposure and their findings suggest this is becoming a growing public health concern. (2). One of the key negative effects on health associated with prolonged EMF exposure is oxidative stress (3)
Oxidative stress, or an imbalance of oxygen in the body, occurs when there are more unhealthy molecules in the body compared with the anti-oxidants like vitamin C and E. The anti-oxidants can neutralize and dissolve unhealthy oxygen molecules, which act to cause cell damage, a variety of illnesses, and increase the effects of aging over time.
Other complications of EMF exposure include the opening of calcium channels in the brain (4), along with an increased use of magnesium, calcium and zinc, leading to depleted levels of these crucial nutrients (5).
How calcium channels work
Calcium channels exist in the body to selectively allow calcium ions into our cells. Calcium ions are charged molecules that play an important role in cell activity and function. They help with communication between cells and affect all stages of our cell’s life cycles. This system is tightly regulated, so when these channels begin opening abnormally due to EMF radiation, it can lead to symptoms such as (6):
Headaches
Irritability
Fatigue
Insomnia
Pain/tingling due to nerve stimulation
A natural remedy for this can be selecting magnesium-rich foods to eat, as well as taking magnesium supplements. Both can offer natural EMF protection.
The benefits of magnesium for natural EMF protection
Magnesium is a great example of a nutrient important for EMF radiation protection. Why? Well, it is involved in over 300 chemical processes in the body, including the support of several anti-oxidant enzymes (7).
Enzymes play a vital role in our bodies and they help speed up chemical reactions that take place in nearly all cells. With magnesium acting to fuel our anti-oxidant enzymes, it ultimately has the ability to help decrease oxidative stress due to sustained EMF exposure. In addition, magnesium acts as a natural calcium channel blocker (8).
Beyond magnesium’s role in improving anti-oxidant capacity and calcium channel blocking, it regulates neurotransmitters (chemical messengers in the brain that affect our mood and stress response) and enables us to transition away from our fight and flight reactions, and into a calm, more peaceful state (9).
In fact, the calming effect of magnesium is so significant that it has been coined “the original chill pill”. So for those struggling with poor sleep quality or impaired immunity due to stress, EMF exposure, or inflammation, magnesium supplementation is key.
Top dietary sources of magnesium
Despite its crucial role in the body, about half the U.S. population aren’t getting enough of it (10). Magnesium is considered one of the most prevalent nutrient deficiencies in the United States, following closely behind vitamin D deficiency.
Deficiency is easily remedied by incorporating foods rich in magnesium into your diet. Top sources of magnesium include:
Seeds – 764 mg in 1 cup pumpkin seeds
Nuts – 307 mg in 1 cup of nuts
Dark leafy greens – 157 mg in 1 cup of cooked spinach
Fatty fish – 53 mg in ½ salmon filet
Legumes – 48 mg per serving
Avocado – 42 mg in a whole avocado
Final thoughts
If you struggle from symptoms of EMF exposure and are looking to implement natural EMF protection measures in your life, ensuring you are receiving adequate doses of magnesium in your diet is key. The daily Recommended Dietary Allowances (RDA) for magnesium are as follows:
400 mg/day for men between 19-30 years
310 mg/day for women between 19-30 years
420 mg/day for men over 31 years
320 for women over 31 years
Another option is to supplement with a highly absorbable form of magnesium. An example of a product that contains this is Sleep Minerals II from Nutrition Breakthroughs. In addition to containing magnesium that’s mixed with healthy oils in a softgel form, it also includes calcium and zinc, which can become depleted over time due to prolonged EMF exposure.
Magnesium is a great example of a nutrient that’s important for EMF radiation protection. It is involved in over 300 chemical processes in the body, including the support of several anti-oxidant enzymes. With magnesium acting to fuel our anti-oxidant enzymes, it ultimately has the ability to help decrease oxidative stress due to sustained EMF exposure.
What is the best EMF protection?
It’s helpful to turn your Wi-Fi connection off when you’re not using the internet and also at night to protect your immune system while you sleep. EMF-blocking clothing can make a difference, such as beanies and shirts that contain silver threading. Avoid wireless watches, headsets and other wireless devices. Use regular, old-fashioned light bulbs rather than compact fluorescent ones that can give off “dirty energy.”
One natural remedy for hot flashes has been making headlines lately. Mayo Clinic breast health specialist
Sandhya Pruthi, M.D., conducted a six week study on flaxseed for relief of hot flashes.
The 29 participants in Mayo’s clinical trial were women with hot flashes who did not want to take estrogen because of increased risk of breast cancer.
The study gave them six weeks of flaxseed therapy, consisting of 40 grams (one and a half ounces) of crushed flaxseed eaten daily. The result was that the frequency of hot flashes decreased fifty percent. Participants also reported improvements in mood, joint or muscle pain, chills, and sweating. The flaxseed benefits gave a significant improvement in their health and quality of life. Dr. Pruthi said: “We hope to find more effective nonhormonal options to assist women, and flaxseed looks promising.”
Calcium and magnesium have also been shown effective for relief of hot flashes and night sweats. One supplement that’s popular with women, men and teens is Sleep Minerals II from Nutrition Breakthroughs. This contains highly absorbable forms of calcium and magnesium, along 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 and longer-lasting sleep.
Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept. This thing really works. I wanted to say, its funny, but people know I have insomnia and once in a while a co-worker will ask me how I slept. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
Flaxseed benefits include significant hot flash relief, and calcium and magnesium can also work wonders for relieving hot flashes, night sweats and insomnia.
For more information on Sleep Minerals II visit this page.
Exercise such as walking may be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia and heart symptoms.
From the April 2007 issue of the Annals of Behavioral Medicine comes a study from Steriani Elavsky, a kinesiologist. Kinesiology is the study of human movement and motion.
The study included 164 menopausal women in their 50’s who were experiencing hot flashes and insomnia and who were somewhat non-active. They were put into three different groups – walkers, yoga-doers and sedentary non-exercisers, and were studied for four months.
The groups that reported their stress and tension were reduced, as well as having a betterment in their quality of life, were the women who walked regularly or took yoga classes. Women who walked derived the most benefit in terms of improvement with menopause symptoms such as hot flashes, but yoga was also beneficial.
Elavsky concluded: “We found a significant association between changes in cardiorespiratory (heart and lung) fitness and changes in menopausal symptoms. Women who experienced decreases in menopausal symptoms in the study also experienced improvements in all positive mental health and quality-of-life outcomes.”
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This information is provided by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II. Sleep Minerals II contains highly absorbable forms of the best minerals for relaxation — calcium and magnesium. The ingredients are delivered in a softgel form with carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.
Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia that it took me hours to fall asleep even though I was extremely tired. My legs also had crawling and tingling feelings at night. I got the Sleep Minerals II and after about a week, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”
Sleep Minerals II is an effective natural insomnia remedy. It contains powerful forms of the best known minerals for relaxation and sleep — calcium and magnesium, in combination with vitamin D and zinc. 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.
P. P. of Houston, TX. Says: “I am a physician in Texas. I had developed sleeping problems and I 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, crying out to God to help me get 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. It was an answer to my prayers. As a doctor, I would never prescribe sleeping drugs – I would recommend Sleep Minerals II.”
V. H. in Santa Clarita, CA. says: “I had such bad menopause insomnia that I couldn’t fall asleep. It took me hours to get to sleep even though I was very tired. I also had creepy crawly feelings in my legs at night. I got the Sleep Minerals II and started taking it. After a few days it started to work really well. In fact for the last few nights, I’ve reduced the dosage to one as its working great. I fall asleep now within 20 minutes and no more creepy crawlies in my legs.”
E.H. of Mineral Wells, TX. says: “In the past I have tried a lot of different things for my insomnia and most of it didn’t work at all. Sleep Minerals II has helped me a lot and I don’t ever want to run out of it. Now I at least sleep 4 or 5 hours, sometimes 7.”
W.W. in Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept. This thing really works. I wanted to say, its funny, but people know I have insomnia and once in a while a co-worker will ask me how I slept. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
Sleeping well is a highly valued thing. According to an article in the United Kingdom’s “Daily Telegraph”, a good night’s sleep has been voted life’s “Greatest little pleasure”. The poll, which interviewed 3,000 people in the UK, asked them what their greatest little pleasures in life were. The sleep theme showed up in other places as well, with “Little pleasure” number three being “Sleeping in newly laundered bedding.“ Number six was “Cuddling up with a loved one in bed”.
Chronic insomnia contributes to sleepiness during the day, increased accidents and illness, and may have an adverse effect on concentration, relationships and the ability to handle stress. Because good sleep is so vital to health, scientists continue to pursue the trail of finding things that enhance its quality and quantity. Dr. Ramakrishnan, a professor at the University of Oklahoma Health Sciences Center, says, “Exercise improves sleep as effectively as sleeping drugs in some studies.” His study found that on average, exercise increases total sleep time by 42 minutes.
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 exercise helps set our biological clock into a consistent wake/sleep pattern, or it may boost the brain’s production of serotonin, a neurochemical that encourages sleep.
A drop in body temperature may help you fall asleep. According to a study in the Journal “Sleep”, making a special effort to cool down before bedtime may be of particular benefit to insomniacs. Researchers identified the time at which the subjects’ body temperature fell most sharply. This point almost always occurred in the two hours before sleep began. A hot bath about 90 minutes before bedtime may benefit sleep. When getting out of the bath, the body temperature will drop rapidly and this may help falling asleep faster. It also helps to sleep in a comfortably cool room, using extra blankets as needed.
Warm milk has long been a highly recommended folk remedy for insomnia. Regarding this, William Sears, M.D. says: “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.”
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.
Jobee Knight, a nutritional researcher and President of http://www.NutritionBreakthroughs.com in Glendale, CA., 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 sleep remedy which contains highly absorbable forms of the best minerals for sleep and relaxation: calcium and magnesium. 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.
Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept. This thing really works. I wanted to say, its funny, but people know I have insomnia and once in a while a co-worker will ask me how I slept. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
So if you need help with getting better sleep, take the tips of recent research studies and do some form of exercise during the day, keep yourself cool before bedtime, and use an effective form of calcium as a sleep remedy to relax yourself into a deep, restful sleep.
The British Medical Journal recently published a study on the health effects of eating nutrient-deficient white rice.
In an analysis of several studies, the researchers found that higher white rice consumption was associated with a significantly elevated risk of type 2 diabetes.
This association seems to be stronger for Asians than for Western populations. A dose-response analysis showed that each serving per day of white rice consumption was associated with an 11% increase in risk of diabetes in the overall population.
Compared with minimally processed whole grains such as brown rice, white rice has a lower content of many nutrients including fiber, magnesium, vitamins, and healthy plant chemicals. These are lost during the refining process when brown rice is converted to white.
Some of these nutrients, especially insoluble fiber and magnesium, have been associated with a lower risk of type 2 diabetes in studies. Thus, a high consumption of white rice may lead to increased risk of diabetes because of the low intake of beneficial nutrients.
Comments from the blog author, Nutrition Breakthroughs:
When eating highly processed foods, our bodies then need to take the missing nutrients out of our tissues in order to assimilate the deficient food. This includes fast foods, pastries, cakes, cookies, sodas, and other foods made from highly processed white flour or white sugar.
One particularly important nutrient is magnesium — one that much of our population is deficient in. Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including migraines and muscle cramps – because they don’t get enough magnesium.”
According to the University of Maryland Medical Center web site, inadequate magnesium also appears to reduce serotonin levels in the brain. One study found that magnesium was just as effective as an antidepressant drug in treating depression.
In addition, researchers at Stockholm’s Karolinska Institute in Sweden reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent.
Chronic insomnia is also one of the main symptoms of magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep, from a study done at the Human Nutrition Research Center in North Dakota.
This information is brought to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II. Sleep Minerals II contains powerful forms of the best known minerals for relaxation and sleep — calcium and magnesium — combined with vitamin D. The ingredients are formulated in a softgel with oils, which makes them more quickly absorbable than tablets or capsules.
Wendy R. of Honolulu, Hawaii says: “I’ve had chronic insomnia for a very long time. I received the Sleep Minerals II and took it and I actually slept! This thing really works. I wanted to say, its funny, but people do know I have insomnia and once in a while a co-worker will ask me how I slept. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”
Studies are showing that certain minerals can have a positive effect on the quality of our sleep. One of these is potassium.
