Tag Archives: exercise for insomnia

Studies Prove Walnut Health Benefits for Sleep, Brain, Heart

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walnut health benefitsWalnut Health Benefits

Walnuts are perhaps the most famous tree nut of all and have been named the “Healthiest of All Nuts”. They are rich in plant-based fats and are a good source of the B-vitamins and many minerals.

Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.

Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.

Supporting the claim that walnuts are the healthiest nut is a recent study from the journal “Food and Function”. The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants.

An “antioxidant” is a substance in foods or vitamins that neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and can be caused by an unhealthful diet, air pollution, smoking, and also the normal processes of digestion and metabolism. Eating just seven walnut halves per day can be enough to obtain its many health advantages.

English walnuts offer powerful benefits to brain health. A study called “Role of Walnuts in Maintaining Brain Health with Age” was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves – helping to maintain good brain health with increasing age.

For a healthy heart and long life, walnut health benefits have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.

Walnuts can be a good sleep inducing food.  Eating a handful of walnuts before bedtime may be a good way to soothe sleeplessness and insomnia. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas 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 oxidative stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Walnuts also contain 126 milligrams of magnesium per cup, which is 31% of the recommended daily intake. Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” reports that the classical sign of magnesium deficiency is falling asleep somewhat easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

This natural health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the effective natural sleep aid Sleep Minerals II, with highly absorbable forms of calcium, magnesium and vitamin D in a softgel.

Regarding the use of Sleep Minerals II, 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.”

Sleep-inducing foods such as walnuts, tart cherry juice, and bananas are good things to include in one’s diet, as well as relaxing and effective forms of calcium and magnesium.

Insomnia Remedy News: Studies Give Tips for Better Sleep

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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.

For more information on Sleep Minerals II, visit https://www.nutritionbreakthroughs.com/sleep-minerals-ii-effective-natural-sleep-aid-for-insomnia-nutrition-breakthroughs/