In the video below, you will discover how an enjoyable walk can increase the “happy chemicals” in the brain, help to burn calories, relieve pain, strengthen the joints, boost immune function, and much more!
Enjoy your walks and share the video with the people you care the most about.
Created for you by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
The two-minute video below reveals the top eight sleep tips for insomnia. Learn the best, most proven ways to enjoy better sleep.
These sleep tips are for anyone who has trouble falling asleep or staying asleep during the night. If this describes you or someone you care about, take a peek at this entertaining video and share it with others.
Here’s to your good sleep and great health!
This video was created by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains and more energy.
The term ‘homoeopathy’ refers to a range of natural, alternative, or complementary forms of medicine.
Since way back in the 1700s, homoeopathy has been used to treat ailments from A to Z, from asthma to yeast overgrowth. In general, homoeopaths believe that the right treatments can harness our natural ability to overcome illness without drugs and their side effects.
Stay tuned as we explore some of the different types of illnesses or conditions that may benefit from homoeopathy, alongside some natural remedies, as well as answers to some commonly asked questions.
What is homoeopathy & how does it work?
Homoeopathic medicine is a form of natural therapy. It has two major principles: ‘like cures like’ and ‘the law of minimum dose’.
Like cures like: This is the theory that a substance that causes similar symptoms in healthy people can help treat someone who is suffering from these symptoms.
The law of minimum dose: This is the idea that the more diluted the remedy is, or the lower the dose of the healing substance in it, the more potent it is. Very diluted amounts of the remedy trigger a healing response.
Homoeopaths believe that they can use these principles and practices to help stimulate the body to heal itself. While the remedies are well known for being made from plants and herbs, they can also be crafted from minerals or animal sources.
When consulting with a homoeopath, they will likely evaluate you as any practicing doctor would. The difference is they may also assess more aspects of your life, alongside the physical complaints. They do this to ensure they get a complete picture of your overall health to prescribe a tailored treatment plan.
What common ailments might homoeopathy treat?
It is believed that homoeopathy can treat all the same illnesses and diseases as conventional medicine. However, as most homoeopaths aim to treat the person and not the disease, the solution and recommended treatment will vary from person to person.
It’s a good practice to consult with your general doctor before attempting any new homoeopathic treatments as you’ll want to make sure it won’t impact any conventional medication you are taking.
The following are some general homeopathic remedies for certain conditions.
Hayfever
Many believe that homoeopathic remedies offer an effective solution to managing hayfever symptoms. From runny noses to eye irritation, some commonly recommended remedies include:
Allium Cepam (onion)
Sabadilla
Euphrasia
Nux Vomica
Pulsatilla
Hayfever can worsen if you live in a rural or pollen-rich area, so visiting a local practitioner may help as they might have some remedies based on the locational environment.
Acid reflux
Acid reflux and heartburn can cause unpleasant sensations in the chest and stomach. While most of us have experienced this movement of stomach acid from time to time after eating a heavy meal, some suffer from chronic heartburn. Homoeopathic treatments often include:
Iris Versicolor
Robinia
Arsenicum album
Natrum Phos
Nux Vomica
Thyroid conditions
An underactive thyroid can have a large impact on our health and wellness. It basically means the thyroid is not producing enough hormones to help manage a person’s metabolic rate and this can cause tiredness and weight gain. Homoeopathic treatments often include:
Calcarea Carbonia
Sepia Officinalis
Graphites
Nux Vomica
Lycopodium Clavatum
Diabetes
Diabetes is a blood sugar condition where the body either attacks the cells that produce insulin in the pancreas, or the body does not generate enough insulin to begin with. The latter is the most common form of diabetes and there are homeopathic remedies that may be able to help:
Gymnema
Conium
Hemlock
Phosphoric Acid
Calendula
Any remedies should be taken in combination with healthy eating and regular exercise for the most effective results. It’s important to note that there is no homeopathic substitute for insulin and there are few human studies on the effectiveness, so consult your doctor for advice.
Healthy Diet and Exercise
Eating healthy foods and doing regular exercise such as walking and stretching, should accompany any homeopathic treatment program. This is vital for general overall improved health and when taking any kind of remedy or medicine.
Healthy foods include whole, single foods such as vegetables, fruits, meat, fish, poultry, eggs, nuts, seeds, yams, potatoes, and healthy oils like olive and coconut oil. Especially leafy greens, salmon and other fish.
Highly processed foods to avoid are chips, cookies, candy, ice cream, fast foods and processed meats.
What is Reflexology?
Commonly associated with homoeopathy, reflexology is another form of natural treatment with a similar holistic approach. It takes the entirety of the person’s symptoms and their lifestyle habits into account.
Reflexology works by applying pressure to specific points located in the feet, hands, or ears with the belief that each point is connected to a wider system in the body. It’s a form of traditional Chinese medicine and is often used in conjunction with homoeopathy to restore energy flow throughout the body.
Can you make your own homoeopathic remedies?
Most homoeopaths do not recommend that you attempt to make remedies at home, as some compounds can be dangerous without proper handling and dilution. Not only that, but the dilution process itself is highly methodical and precise. It’s also hard to determine what might work best for your ailment, so it’s always worth contacting a professional before attempting treatment.
If you have worked with a homeopathic doctor or completed a similar homoeopathic treatment cycle before, there are safe and easy to use homoeopathic remedies available online or in your local health food store.
Just remember, if you think you have a health condition or illness that you need relief from, you should always visit your homeopathic health provider and general doctor in the first instance for an initial diagnosis.
Homoeopathy offers gentle, natural solutions and has been practiced around the world for hundreds of years.
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
In our quest for good sleep, there are many natural aids and effective alternatives to sleeping drugs. The video below focuses on the best vitamins to take.
Other good sleep remedies include taking certain minerals or herbs, taking walks, keeping the bedroom dark and cool, having a good quality mattress and pillow, getting more sunlight during the day, and keeping relationships with others at an upbeat and cheerful tone.
Many people may have wondered whether organic foods are really worth the trouble to find, buy and eat.
When we speak about organic food, we refer to a set of agricultural practices followed in the entire process to produce the food including growing, harvesting, processing, and storage.
The U.S. Department of Agriculture (USDA) has set the USDA Organic Standards and organic producers must comply with them to label their food products as USDA organic. In essence, this means that the following are not used in organic foods.
No synthetic pesticides, fertilizers, or herbicides (pesticides control pests, fertilizers supply plant nutrients, and herbicides control unwanted plants)
No use of antibiotics
No use of growth hormones or other stimulants
No genetically modified substances (ingredients in which genetic materials are altered)
The difference between organic and non-organic foods
Though visually there is very little or no difference between organic and non-organic foods, organic foods offer better safety profiles (a lower likelihood of adverse effects in the body), with superior nutritional values compared to non-organic ones.
The most prevalent differences between organic and non-organic foods are that foods produced through conventional methods have higher levels of pesticides, hormones, and antibiotics that may lead to some unfavorable effects on the human body. These include hormonal imbalances, neurological problems and a weakened immune response. Whereas, organic foods either do not contain these materials or have very small amounts.
Why organic food is better for you
Organic food offers many benefits ranging from health perspectives to environmental concerns. Organic farming practices improve the soil health and its fertility on a long-term basis. Biodiversity is a word that means “a variety of life in a place including animals, plants, and various microorganisms such as bacteria and fungi.” The methods used in organic farming help maintain ecological balance and biodiversity by encouraging wildlife.
Organic foods provide various health benefits since they have lower levels of toxic chemicals such as pesticides and higher levels of certain nutrients like vitamins and minerals. Multiple studies have concluded that organic food items provide significantly greater levels of phosphorus, magnesium, iron, and vitamin C compared to regular varieties of the same foods.
A 2010 review published in the Alternative Medicine Review concluded that foods and vegetables grown organically show greater antioxidant activity. Antioxidants are compounds that can prevent cell-damaging chemical reactions caused by oxygen molecules.
Organic foods also help inhibit the activity of toxic compounds such as pesticide residues. Scientists have also found clear health benefits of organic dairy products in reducing allergic dermatitis in their review (1).
Animal protein and dairy products: conventional vs organic
In conventionally produced animal proteins and dairy products such as meats, poultry, fish, eggs, and milk, producers routinely use different types of antibiotics and growth hormones to speed up the entire process of production so that they can meet the large-scale market demands.
On the other hand, organic animal proteins and dairy products are produced through organic methods with no antibiotics or growth hormones and thus, these organic products provide better safety and health benefits than their conventional counterparts.
Organic animal foods are sourced from those animals that have access to outdoors and pasture feeding and grow in more healthy living conditions. Therefore, these organic foods contain higher levels of natural nutrients that are more beneficial for humans than non-organic foods.
Conventional meat vs grass-fed meat vs organic meat
Conventional meat – Steroid hormones such as estrogen are often given to animals to increase the production of meat. Though the hormone levels are somewhat low, extra steroids may increase the susceptibility of harm in certain people, especially in pregnant women and elderly people.
In addition, antibiotics may also be used in conventional farming to accelerate growth in livestock. Using antibiotics may enhance the risk of developing drug-resistant bacteria in livestock and may be transmitted to humans through meats. Drug-resistant bacteria are those bacteria that become resistant to drugs such as antibiotics, making it difficult to treat infections caused by them.
Grass-fed meat – Grass-fed meats come from animals that ate mostly grass particularly for at least four months during the grazing season. Grass-fed meats are technically organic meats and considered more nutritious with lower levels of fat and higher levels of antioxidants, especially omega 3 fatty acids. Omega 3 fatty acids are a group of fat molecules that are considered good fats and offer many health benefits in the human body.
Organic meat – Organic meats are derived from animals that are grown according to the USDA organic livestock regulations. Organic meats come from animals that are not given growth hormones and antibiotics.
A review of 67 studies published in the British Journal of Nutrition showed organic meats have higher levels of omega 3 fatty acids than conventional meats and the levels of saturated fats are lower than the conventional ones (2).
Why organic foods may be more expensive and which ones to buy inexpensively
In general, organic foods may cost a bit more than their regular counterparts that are grown conventionally. This is mainly because of the labor-intensive agricultural practices organic food producers use to follow to produce their organic products.
Farmers must use physical, biological, and mechanical methods instead of pesticides to control pests, weeds, and diseases when growing organic crops. When it comes to dairy products and meats, animals that are raised organically are not given any growth hormones or steroids that can increase the production, resulting in less production and higher charges accordingly because farmers don’t have as much to sell.
There are many organic foods that can be purchased inexpensively. Some examples of inexpensive organic foods would include dry beans, tea, frozen fruit, frozen vegetables, potatoes, spices and soups. In addition, buying the store-brand or generic brand of organic products is often a great way to save money and get all the organic food benefits.
Understanding the dirty dozen and clean fifteen foods
Everyone wants to use their budget wisely when it comes to buying organic foods. Fruits and vegetables are always among the most popular organic lines because of their nutritional values.
The Environmental Working Group (EWG), a US-based nonprofit organization, releases an annual assessment list of twelve foods containing the most pesticides called “the dirty dozen foods”, and fifteen foods containing the least pesticides called “the clean fifteen foods”.
For the “dirty dozen” foods containing the most pesticides, it’s a good choice to buy the organic versions of these in order to avoid any harmful effects.
And here is the full list of the clean fifteen foods for 2021
Avocados
Sweet corn
Pineapple
Onions
Papaya
Sweet peas (frozen)
Eggplant
Asparagus
Broccoli
Cabbage
Kiwi
Cauliflower
Mushrooms
Honeydew melon
Cantaloupe
Summary of Organic Food Benefits
Whether we consider the nutritional values of organic foods or not, avoiding pesticide and antibiotic exposure is important since they may lead to various health issues. Organic foods are the only choice to lessen the exposure to these.
Therefore, with the growing concern over toxic chemical compounds in food products, in addition to the higher nutritional quality of organic foods, these foods are truly better for protecting and enhancing one’s health. Yes, organic food is better for you.
References:
Crinnion, Walter J. “Organic Foods Contain Higher Levels of Certain Nutrients, Lower Levels of Pesticides, and May Provide Health Benefits for the Consumer.” Alternative Medicine Review: A Journal of Clinical Therapeutic, vol. 15, no. 1, 1 Apr. 2010, pp. 4–12, ncbi.nlm.nih.gov/20359265/.
Średnicka-Tober, Dominika, et al. “Composition Differences between Organic and Conventional Meat: A Systematic Literature Review and Meta-Analysis.” British Journal of Nutrition, vol. 115, no. 6, 16 Feb. 2016, pp. 994–1011, 1017/s0007114515005073.
Cholesterol is a waxy or fatty substance that is vital for many bodily functions, especially to produce hormones, help make vitamins, and build and repair cells.
The liver makes the cholesterol needed by the body and it is also obtained from animal foods like meat, poultry and dairy.
The two major types include low-density lipoprotein cholesterol, also known as LDL cholesterol or “Bad Cholesterol”, and high-density lipoprotein cholesterol, also known as HDL cholesterol or “Good Cholesterol”.
For those who have high levels of the bad type of cholesterol, the hopeful news is that a large number of health conditions caused by high cholesterol can easily be prevented with simple lifestyle improvements consisting of diet, exercise, and natural remedies.
Why it’s important to keep cholesterol in check
Too much bad cholesterol (LDL) in the blood increases the risk of plaque build ups (fatty deposits) in the artery walls and may result in atherosclerosis, a condition where arteries become narrow and hard. This may cause a number of heart and blood vessel-related (cardiovascular) conditions such as heart attack and stroke.
How to lower cholesterol by natural means
Naturopathic medical science is a type of healthcare that integrates proven traditional methods with modern treatment. It encourages the body to heal itself from within using several alternative natural therapies. The best part is that it focuses not only on suppressing the symptoms, but it also addresses the underlying causes to eliminate a symptom at its root.
Natural medicine practitioners take into consideration each and every factor that might be linked to developing high cholesterol. They help bring cholesterol to healthy levels through lifestyle choices, healthy eating, and medicinal foods and herbs.
The following sections will address how one can balance cholesterol to healthy levels from a natural medicine point of view.
Lifestyle changes to reduce cholesterol
According to the World Health Organization (WHO), the most prevalent risk factors of heart disease and stroke are unhealthy lifestyle choices that may include physical inactivity, unhealthy diet, excess use of alcohol, and tobacco use. The effects of these lifestyle factors may show up as raised blood cholesterol, obesity, and overweight, among others (1).
Eating more vegetables and fruits, quitting smoking, reducing salt intake, avoiding consumption of alcohol, and adopting regular exercise have been found to be highly effective in reducing the risk of developing high cholesterol and obesity as well as cardiovascular diseases (1).
A review of related studies that was published in the Archives of Internal Medicine in 1991 showed that making healthy improvements with exercise and diet can significantly reduce levels of the “bad” cholesterol. These changes reduced the risk of developing heart and blood disease in most adults (2).
Diet to reduce cholesterol naturally
Dietary changes are the first and foremost step we can take to bring cholesterol levels to a healthy range. Eating foods that contain high fiber and healthy types of fats are highly beneficial in reducing cholesterol in the blood.
Developing a healthy diet includes:
Avoiding trans fats
Trans fats, also known as trans fatty acids (TFAs), are fats found in vegetable oils that have been industrially modified through a process called hydrogenation to make them more stable. Hydrogen has been infused into these fats.
Processed foods and foods that contain trans fats such as margarine and hydrogenated vegetable oils (like hydrogenated soybean oil and cottonseed oil), are unhealthy. Highly processed foods with these fats include chips, cookies, candy, ice cream, fast foods and processed meats.
Whole, single foods such as vegetables, fruits, meat, fish, poultry, eggs, nuts, seeds, yams, potatoes, and healthy oils like olive and coconut oil, are great for one’s health and cholesterol. Especially leafy greens, salmon and sardines.
According to the American Heart Association (AHA), eating foods that contain trans fats increases the risk of developing stroke and heart disease by raising LDL (bad) cholesterol and lowering HDL (good) cholesterol levels in the body (3).
For this reason, the World Health Organization (WHO) made an international call to eliminate artificial (industrially produced) trans fats from the food supply globally by 2023 (4).
Eating more soluble fibers
Soluble fibers are roughage parts of plant derived foods that absorb water and create a semi-solid substance in the gut and also help remove harmful solid fat molecules from the digestive tract.
Soluble fibers nourish healthy microbiomes in the gut and help eliminate LDL cholesterol from the human body. Healthy microbiomes are beneficial bacteria that live in the digestive tract. Good sources of soluble fibers include lentils, beans, peas, fruits, and a number of whole grains, particularly oats.
A study published in 1999 has shown that various dietary soluble fibers can reduce bad LDL and total cholesterol by similar amounts (5).
Adding more omega 3 fats into the regular diet
Omega 3 fatty acids have been found to be beneficial for reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. Good sources include fatty fish such as mackerel, salmon, and sardines, olive oil, various nuts especially walnuts and almonds, avocados, and flaxseed oil.
The British Journal of Nutrition found that replacing unhealthy fats with omega 3 fats reduced total cholesterol levels within 8 weeks (6).
Natural remedies for high cholesterol
There are plenty of herbs and foods that have been used as natural remedies for high cholesterol for decades. Most popular natural remedies for high cholesterol may include garlic, psyllium, flaxseed, ginger, and more.
Natural herbs and foods have a long history of therapeutic use, and multiple scientific studies have also substantiated their traditional uses in lowering cholesterol and improving heart health naturally.
Here are five of the best natural remedies for high cholesterol:
Garlic
Garlic is considered one of the most beneficial herbal remedies and has been widely used as an effective therapeutic ingredient to decrease cholesterol across nearly all cultures throughout the world.
A 2013 review published in the Nutrition Reviews concluded that garlic can be used as an effective alternative to lower cholesterol in people who have slightly elevated cholesterol levels. Garlic was highly tolerable in all trials, it was associated with minimal side effects, and had higher safety levels than conventional cholesterol-lowering medications (7).
Psyllium
Psyllium is rich in soluble fibers derived from the husks of seeds from a plant botanically known as Plantago ovata. It has a miraculous ability to alleviate cholesterol and blood sugar levels in the body. It also helps relieve constipation.
A research review published in the American Journal of Clinical Nutrition in 2018 has confirmed that psyllium has the property to reduce LDL cholesterol and delay the process of atherosclerosis (clogged arteries). Psyllium lowered the risk of cardiovascular diseases in people with or without higher levels of cholesterol (8).
Flaxseed
Flax is a flowering plant majorly grown in temperate zones in mild weather. The seeds and the oil extracted from them both contain a considerable amount of omega 3 fatty acids that show many health benefits including lowering LDL cholesterol and increasing HDL cholesterol in the body.
Ginger
Ginger is widely used in the natural medicine system for its potent anti-inflammatory actions. It showed significant beneficial effects in reducing bad cholesterol levels in the human body.
A 2008 study in the Saudi Medical Journal showed ginger can lower bad fats and raise the good ones (9).
Berberine
Berberine is a naturally occurring compound found in many plants, particularly in a shrub group called Berberis. Berberine is found in the roots, stems, and bark of various plants, including goldenseal, barberry, and Oregon grape, and has potent anti-inflammatory benefits. It shows cholesterol-lowering effects of the bad type.
Summary
These are some proven ways to normalize cholesterol naturally but there are more. For anyone who suspects or has been told they have high cholesterol, it’s best to seek out a naturopathic doctor or nutritionist so they can customize the best natural remedies for each individual.
In the meantime, have the person get outside for some good walks, put some garlic in their meals, avoid fast food and highly processed foods, and eat more salmon, walnuts and vegetables.
Barnard, R. James. “Effects of Life-Style Modification on Serum Lipids.” Archives of Internal Medicine, vol. 151, no. 7, 1 July 1991, pp. 1389–1394, jamanetwork.com/journals/jamainternalmedicine/article-abstract/615295, 1001/archinte.1991.00400070141019.
Li, Chaoyang, et al. “Global Surveillance of Trans-Fatty Acids.” Preventing Chronic Disease, vol. 16, 31 Oct. 2019, www.cdc.gov/pcd/issues/2019/19_0121.htm, 5888/pcd16.190121.
Brown, Lisa, et al. “Cholesterol-Lowering Effects of Dietary Fiber: A Meta-Analysis.” The American Journal of Clinical Nutrition, vol. 69, no. 1, 1 Jan. 1999, pp. 30–42, 1093/ajcn/69.1.30.
Ulven, Stine M., et al. “Exchanging a Few Commercial, Regularly Consumed Food Items with Improved Fat Quality Reduces Total Cholesterol and LDL-Cholesterol: A Double-Blind, Randomised Controlled Trial.” British Journal of Nutrition, vol. 116, no. 8, 14 Oct. 2016, pp. 1383–1393, www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114516003445, 1017/s0007114516003445. Accessed 19 July 2020.
Jovanovski, Elena, et al. “Effect of Psyllium (Plantago Ovata) Fiber on LDL Cholesterol and Alternative Lipid Targets, Non-HDL Cholesterol and Apolipoprotein B: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” The American Journal of Clinical Nutrition, vol. 108, no. 5, 15 Sept. 2018, pp. 922–932, 1093/ajcn/nqy115.
Alizadeh-Navaei, Reza, et al. “Investigation of the Effect of Ginger on the Lipid Levels. A Double Blind Controlled Clinical Trial.” Saudi Medical Journal, vol. 29, no. 9, 1 Sept. 2008, pp. 1280–1284, ncbi.nlm.nih.gov/18
Menopause is a natural process when the production of female hormones (estrogen and progesterone) declines and a woman stops having her monthly periods. It usually happens gradually between the ages of 45 and 55.
During this time, a woman can experience uncomfortable menopause symptoms such as hot flashes and night sweats, migraine headaches, anxiety, fatigue and insomnia.
Hormone replacement therapy drugs can help hot flashes, but come with many potential side effects for the heart, lungs and breasts. As a result, more and more women today are seeking to use natural remedies.
The video below is a brief overview of some of the most proven natural remedies for hot flashes in menopause. More details about each of these can be found in articles in the Nutrition Breakthroughs blog. Use the search option in the top menu to learn more about them.
Make good use of these natural remedies to stay “cool as a cucumber!”
This natural health information is shared with you by Sleep Minerals II, the effective natural sleep aid that is also beneficial for hot flashes, restless leg syndrome, bone health, teenage insomnia and mineral deficiencies.
By Dr. Tariq of the Nishtar Medical University in Pakistan
Do you struggle to fall asleep or stay asleep during the night? After a hectic day, do you toss around in bed with a preoccupied, heavy head?
Finding the best supplements for better sleep can be frustrating with hundreds of ads and products on the internet.
Does our diet have a role in our sleep? What are the most proven natural sleep aids that have been revealed by scientific research? Read on to learn more about the best minerals, herbs, and vitamins for improving sleep at night.
According to the CDC (Centers for Disease Control), sleep problems are pretty common; in fact, about one-third of Americans do not get a good sleep. Sleep is as essential for a person as food is for a healthy life. A good amount of sleep is required for our brains to function properly.
Every day, good quality sleep enhances learning, memory, problem-solving, and creativity.
What’s more, lack of proper sleep is associated with anxiety, daytime drowsiness, and increased risk of diabetes, heart disease, and obesity.1
Several supplements on the market contain natural sleep aids with herbs, vitamins, and minerals, but how do these supplements work, and which ones may be the best for an individual?2,3
The best thing to do is to try a small amount of each one of them separately and note the results in a journal. And then compare the results of each one as to which ones were the most beneficial.
HERBS THAT HELP YOU SLEEP
Here are some of the most well-known herbs for relaxation and better sleep.
CHAMOMILE
Chamomile is a herb that has been used for centuries to reduce anxiety, soothe your nerves, and help with sleep. It is normally used as tea or in capsules, as are most of the herbs for sleep.4,5
PASSIONFLOWER
Passionflower contains flavonoids which are a group of natural chemicals found in many herbs and fruits, possessing anti-inflammatory, and anti-carcinogenic (anti-cancer) properties. These act to reduce pain, calm the mind and help with sleep if added with other herbs like lemon balm.6
HOPS FLOWERS
Hops flowers contain a variety of compounds which remedy restlessness, nervousness and sleep difficulties. Pillows filled with these are also used for sleep.7
ASHWAGANDHA
Ashwagandha root extract is a natural compound that induces sleep, improves sleep quality, and soothes the nerves to relieve stress. It can help a person sleep better throughout the night.8
KAVA
Kava helps some people with sleep disorders. Kava leaves are dried and used in capsules or tablets. It helps to reduce anxiety and provide a calmer, less stressed state of mind.9
MINERALS FOR SLEEP
Many minerals affect the state of health of our bodies and their various systems. A few minerals stand out as bright stars in the sky for their ability to induce good sleep.
MAGNESIUM
Difficulty in sleeping throughout the night is the first symptom of magnesium deficiency.
Magnesium is the essential nutrient for better sleep. It helps the body prepare melatonin, a sleep hormone made in the brain that directly aids good sleep.12
Magnesium also relieves muscle tension and mental stress by helping to produce amino acids, for example, GABA (Gamma-Aminobutyric Acid – a signaling molecule in the brain).13
Magnesium is found in green leafy vegetables, avocado, bananas and yogurt.
CALCIUM
Calcium is among the essential nutrients that significantly impact sleep by affecting REM sleep (rapid eye movement sleep – a phase of sleep when your brain is more active and your eyes move faster). Decreased calcium levels affect sleep cycles and lead to difficulty getting deeper and longer sleep.14
Calcium is found in dairy products such as almonds, cheese, yogurt, leafy greens and sardines. By taking the correct amount of calcium, the sleep cycles of our body can be corrected.
Calcium should be taken in balance with magnesium in a two to one ratio, with twice as much calcium as magnesium.
BEST VITAMINS FOR SLEEP
Sometimes vitamin deficiency can be a cause of sleep deprivation. If one or more of these are deficient in the diet, a good night’s sleep can become more difficult to obtain.
VITAMIN D
Many experts say that vitamin D deficiency is associated with sleep disorders and if your blood levels of Vitamin D fall to a low level, it can lead to sleep disorders and restless leg syndrome. A person can get vitamin D from sunlight, eggs, salmon, and mushrooms. Supplements can also be used.15
VITAMIN E
Vitamin E is perfect for hair, nails, and skin, but it is also an important nutrient that has a vital role in improving sleep at night. There is a close relationship between memory impairment and sleep deprivation.
Vitamin E has regenerating and oxygenating effects in the brain that can help prevent sleep deprivation-induced memory impairment.16 Vitamin E is found in almonds, leafy greens, sunflower seeds, avocados, and olive oil.
VITAMIN C
People with low levels of vitamin C may have problems with falling asleep and staying asleep at night.17 If vitamin C is used along with Vitamin E, it may help reduce the symptoms of obstructive sleep apnea. Citrus fruit is a rich source of vitamin C, as well as kale, kiwi, red peppers and stawberries.18
B VITAMINS
Vitamin B-6 plays a vital role in immunity and recalling dreams. It is also essential for the production of melatonin, which is necessary for deep sleep. Hence a vitamin B-6 deficiency may lead to sleep disorders.
Natural sleep-aids with the B vitamins should contain the whole spectrum such as B-1, B-2, B-3, B-5, B-6, and B-12, etc., to avoid any imbalances. They work better together to reduce stress and create melatonin. 19,20
Vitamin B-12 is important for brain and red blood cell functioning. It also helps by regulating sleep-wake cycles and REM sleep.21
THE BOTTOM LINE
Getting a good amount of sleep is vital for good health. Several herbs, minerals, and vitamins can be effective in helping a person fall asleep better and stay asleep longer. They can be found at health food stores and at nutritionist and chiropractic offices.
Some other good sleep tips would be to go to bed and get up at the same time each day, keep the bedroom cool and dark while sleeping, and use a comfortable mattress, In addition, do some daily exercise that you enjoy such as walking, get outside for some sunlight during the day, and wear earplugs and an eye mask while sleeping.
This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
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