Tag Archives: magnesium rich foods

Magnificent Magnesium Benefits: Skin, Hair, Nails, Good Sleep

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magnesium benefitsThis health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II
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Greetings to you,

In the pursuit of overall well-being, magnesium shines as a powerful superhero. Its many proven magnesium benefits include enhancing both our internal health and our external beauty.

This essential mineral plays a crucial role in over 300 processes in the body, and scientific studies highlight its remarkable impact on skin, hair, nails, and good sleep.  Let’s see how magnesium benefits can contribute to a radiant appearance and restful slumber.

Magnesium and Skin Health

Our skin, the largest organ, serves as a reflection of our internal health. Magnesium, with its anti-inflammatory properties, aids in maintaining a clear complexion and reducing acne. A study published in the Journal of Clinical and Aesthetic Dermatology found that a magnesium-based cream significantly improved inflammatory and non-inflammatory acne lesions.

Magnesium also supports the skin’s natural barrier function, preventing moisture loss and promoting hydration.  A study titled “Skin Minerals: Key Roles of Mineral Elements in Skin Functions,” reports that magnesium regulates the maintenance of skin tissue and its moisture.  It emphasizes its roles in skin health and in fighting against skin aging.

Magnesium for Silky Hairmagnesium benefits

Have you ever desired to have luxurious, silky hair? Magnesium might be the secret ingredient you’ve been missing. Research published in the Biological Trace Element Research journal suggests that magnesium deficiency may contribute to hair loss.

Magnesium plays a vital role in maintaining the health of hair follicles (the cells that surround the root of a hair), and supporting the production of keratin — the protein responsible for strong and vibrant hair.

In addition to preventing hair loss, magnesium contributes to improved hair texture and strength. Another study found that magnesium supplementation resulted in a significant reduction in hair breakage and increased hair elasticity.

magnesium benefitsMagnesium and Strong Nails

Brittle nails can be a telltale sign of nutritional deficiencies. Magnesium steps in as a key player in promoting strong and healthy nails. The Journal of the American Academy of Dermatology notes that magnesium deficiency can lead to nail abnormalities, including ridges and cracks.

Supplementing with magnesium helps enhance nail growth and resilience. A study titled “Nails in Nutritional Deficiencies” found that magnesium supplementation led to improvements in nail health by reducing instances of splitting and breakage.

Magnesium for Restful Sleepmagnesium benefits

Sleep, a cornerstone of overall well-being, is intricately linked to magnesium levels in the body. Magnesium acts as a natural relaxant, regulating the calming chemicals in the brain and promoting a peaceful state that leads to high quality sleep.

An analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium supplementation not only improved overall sleep quality but also enhanced sleep duration.

Conclusion

In the realm of beauty and well-being, magnesium emerges as a multifaceted ally, contributing to radiant skin, lustrous hair, strong nails, and restful sleep. The scientific literature overwhelmingly supports the positive impact of magnesium on various aspects of our external appearance and internal health.

As you embark on your journey to reap these magnesium benefits, aim to eat a balanced diet that’s rich in magnesium-containing foods such as leafy greens, cooked spinach, nuts, seeds, fish, banana, avocado and whole grains.

The science is clear: Magnesium is more than just a mineral — it’s a beauty and wellness essential.

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.

Magnesium and Menopause: Proven for Insomnia, Hot Flashes

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magnesium and menopauseThe North American Menopause Society writes that menopause is a normal, natural event, defined as the occurrence of the final menstrual period.  It takes place on average, around the age of 51.

Regarding the vital role of magnesium, the University of Maryland Medical Center says that magnesium levels in the body tend to decrease during menopause due to the lowered levels of estrogen.

Restoring magnesium to a healthy level can not only help to reduce menopause symptoms such as insomnia, hot flashes, depression, osteoporosis and anxiety, but it can also help to increase the health of a woman’s organs and her overall health.  Magnesium is one of the most vital minerals and is involved in over 300 functions in the body.

Mark Hyman M.D. says: Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency. It is an antidote to stress…and it can help improve your sleep.”

In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia.  Taking two magnesium oxide tablets twice a day resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone made by the adrenal glands that can keep one 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.  The best magnesium-rich foods to eat include dark leafy greens (spinach, chard), nuts and seeds (particularly pumpkin seeds), fish, avocado and fruit.  Bananas and figs are good sources.

Hot flashes and night sweats are the most common complaints in the pre-menopause and menopause time.  Mineral supplements such as magnesium and calcium have been shown to remedy these and provide relief.  One example is a study from the Virginia Commonwealth University Health System.  Women with at least 14 hot flashes a week received 400 milligrams of magnesium oxide for 4 weeks, increasing to 800 mg. per day if needed.

At the end of the study, the magnesium supplements had reduced their frequency of hot flashes from 52 to 28 per week, a 41.4% reduction.  Fatigue, sweating, and distress were also significantly reduced.

The women participating in the study were breast cancer survivors, thus they were unable to take the usual hot flash medications that have estrogenic activity such as hormone replacement or soy supplements.  Many women, breast cancer survivors or not, prefer to take a non estrogen-active natural remedy for hot flashes and night sweats, and the researchers concluded that magnesium appears to safely reduce hot flashes, with few side effects and at minimal cost.

Women after menopause may find themselves with thinner bones, osteoporosis and a larger waistline.  One recent study from Spain involved a study of 78 post menopausal women aged 44 to 76.  The researchers sought to discover a relationship between magnesium deficiency and a risk for obesity and osteoporosis after menopause.  Blood tests were taken to determine their magnesium levels.  The scientists found that magnesium consumption (from magnesium-rich sources) was insufficient in 36% of the women and that 72% had deficient levels of magnesium in their blood.

The study results found positive correlations between magnesium intake and a smaller waist.  Higher magnesium levels in the blood were also correlated with lower cholesterol levels. With 38% of the subjects in the study being overweight, the researchers noted the importance of postmenopausal women maintaining a good intake of magnesium in order to prevent deficiencies and degenerative physical conditions.

One supplement shown to be effective for insomnia and hot flashes is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable magnesium and calcium, 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.

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.”

Sadie D. from The Netherlands says: “I am ever so grateful that I discovered Sleep Minerals II after suffering with premenopause and now the real menopausal insomnia.  I felt like I was slowly losing my mind due to the continual lack of sleep.  I can’t express the relief of getting a good night’s sleep and being able to function properly.”

A healthy plan is to make good use of magnesium-rich foods and supplements for effective, natural relief of menopause symptoms.

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.