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.”
This is Jobee Knight from Nutrition Breakthroughs. I would like every customer of Sleep Minerals II to get the full benefits of the product and enjoy the restful, deep sleep they desire. Here are some tips and advice I’ve put together over the years, from learning how to coach people to use the product successfully.
1) Some of my customers have asked me with amazement: “What is in this product? Is it really all-natural?” I want you to know that even though the product is effective in helping people get to sleep or get back to sleep in the night, it is made from only natural minerals and vitamins — it’s just a potent formula.
Sleep Minerals II is a safe product. The factory that makes Sleep Minerals II has been certified as having Good Manufacturing Practices (GMP) from the Natural Products Association, and is registered with the U.S. Food and Drug Administration (FDA).
2) Keep the bottle of softgels by your bed, along with a glass or bottle of water.
3) For difficulty falling asleep, take 1 to 2 softgels with water. To ensure a sound sleep, take the softgel 30 to 45 minutes before bedtime. If you’re sensitive to supplements at all, start with 1. Even if you decide to take more during the night, it’s important to take at least one at the beginning of the night before bedtime, to get the night started out in a good direction.
4) If you wake up during the night and are unable go back to sleep, take an additional half a softgel with water. To do this, bite one end open and squeeze half out with your teeth. Drink it down with water or spread it on a cracker or other piece of food. Save the remainder in a baggie or other container.
5) If you feel drowsy in the morning, take the product further away from the morning-time. For example, if you take it at 4:00 or 5:00 a.m. to go back to sleep, try to take it earlier in the night next time so it’s in your system for a longer period prior to the morning.
6) If you are only taking the product before bedtime and have a drowsy feeling in the morning, take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack, rather than 30 minutes before bedtime.
If you get indigestion or gas or your bowels become too loose after taking the product and you are only taking one softgel at a time, take it with some food or a meal to minimize this effect. If you’re taking more than one, reduce the number of softgels you take. You can also take half a softgel, as described above. The important thing is to get a dose that works for you. When changing the amount you take, keep that amount steady for several days to learn if this is the right dose.
7) If you experience an “energetic” effect from the Sleep Minerals, this may be due to a deficiency of calcium or magnesium and is a sign that your body is drinking up the minerals that it is missing. If this occurs, take the product earlier in the day rather than at bedtime. This will still assist your better sleep as you will be getting the minerals into your system earlier and it will help overall relaxation. You can also reduce your dose.
8) It may take days or weeks of consecutive use to see the best results and the longer you use the product, the better the effects will be. After a span of time, you may need to take less of the Sleep Minerals to get the same effect, as you will have provided more minerals to your body.
9) If you prefer not to swallow the softgels, here are a couple of options for you. Bite one end open and press the contents onto a cracker or on top of peanut butter, etc. and eat it. Follow with some water. Another option is to squeeze the contents into your mouth and drink it down with some water. It’s like a creamy paste inside with mixed minerals and a bit of oil, and the flavor is mild. This paste is the essence of what makes the minerals very absorbable.
10) If you are taking any medications in the evening, its best to take them an hour apart from the Sleep Minerals – either an hour before or an hour after. This is because each thing may have a different effect and its best to keep them separate.
11) Another thing that will help you sleep is taking a walk outside each day or in the evening. Look around at things and enjoy the view. This will help your body relax better at night.
12) In addition to insomnia, Sleep Minerals II also provides excellent nutritional support for bone health, osteoporosis, tense muscles, menopausal symptoms, restless leg syndrome, premenstrual syndrome, colon health and heart health.
I look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep. To order or re-order Sleep Minerals II, visit this page.
The National Sleep Foundation reports that over sixty percent of Americans experience some form of insomnia, and that many of these are turning to sleep medications for some relief. These drugs come with strong side effects and tend to lose their effectiveness over time.
Sleep Minerals II is the original calcium and magnesium based natural sleep aid. It’s been shown to be effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia.
Turn up the volume on your computer and have a look at this interesting one and a half minute YouTube video review from a Sleep Minerals II customer:
Study Shows Calcium and Vitamin D Keep Bones Strong after Menopause
According to the U.S. National Osteoporosis Foundation, women can lose up to 20% of their bone mass in the five to seven years after menopause, making them more susceptible to osteoporosis and fractures.
In a recent study from the British Medical Journal, it was confirmed that taking both calcium and vitamin D together on a daily basis significantly reduces the risk of bone fractures.
The research was based on a review of seven controlled trials comprising almost 70,000 people throughout the U.S. and Europe. These findings are important because this is one of the few studies to show that vitamin D alone does not reduce the risk of fracture.
John Robbins, a professor of internal medicine and co-author of the study says: “My earlier research in Sacramento included more than 1,000 healthy, postmenopausal women and concluded that taking calcium and vitamin D together helped them preserve bone health and prevent fractures. This latest analysis, because it incorporates so many more people, really confirms our earlier conclusions.”
The National Osteoporosis Foundation defines osteoporosis as porous bone; a disease characterized by low bone mass and structural deterioration of bone tissue. This can lead to fragile bones and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected. The foundation estimates that 10 million Americans have osteoporosis, of which 80% are women and 20% men.
Regarding the use of calcium and vitamin D together, Robbins said: “This (recent) study supports a growing consensus that combined calcium and vitamin D is more effective than vitamin D alone in reducing a variety of fractures. Interestingly, this combination of supplements benefits both women and men of all ages, which is not something we fully expected to find.”
In addition to strengthening bones, recent research has shown that calcium is also an effective insomnia remedy, as well as being an important agent to lower blood pressure, alleviate symptoms of premenstrual syndrome and protect against colon cancer. More and more nutritional supplements are being formulated with calcium and vitamin D because of their wide array of benefits.
In order to prevent a magnesium deficiency, supplements should contain a 2 to 1 ratio of calcium to magnesium (twice as much calcium as magnesium). The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews. In addition, a softgel form is more digestible than tablets. Softgels that are formulated with carrier oils such as rice bran oil have been shown to increase mineral absorption. One formula that has these qualities is Sleep Minerals II from Nutrition Breakthroughs.
Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength and menopause insomnia. The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly assimilated than tablets or capsules 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 and after about a week, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”
The National Osteoporosis Foundation recommends getting the daily-recommended amounts of calcium and vitamin D, engaging in regular weight-bearing and muscle-strengthening exercises, and avoiding smoking.
Evening primrose oil comes from the seeds of a yellow wildflower that grows throughout the United States.
In a study from the Archives of Gynecology and Obstetrics, researchers tested the effect of evening primrose oil on 56 menopausal women aged 45 to 59 with hot flashes.
The women were given two capsules per day of evening primrose oil (500 mg per capsule) for a continuous 6 weeks. The results showed there was a 42% improvement in the severity of hot flashes, as well as beneficial improvements in their life activities.
Mineral supplements such as magnesium and calcium are also of good benefit to menopausal women with hot flashes and night sweats. One example is a 2011 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.
One insomnia remedy that also helps with hot flashes and night sweats and is increasing in popularity among women in menopause is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, and menopause insomnia.
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.”
Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia 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 and after several days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”
Natural menopause remedies are a healthier option for women with hot flashes, night sweats and insomnia. For more information, visit the Sleep Minerals II page.
These tips are for those of us who have sweated in our sheets on hot summer nights, unable to sleep.
In an ideal world, we would all have multiple air conditioners throughout our homes or central air conditioning to keep us cool.
In the actual world, not everyone has these, or even if they do, they may be looking for other helpful options in the case of being away from home or traveling to hot climates.
One question to ask would be whether or not any research studies have been done on the effects of body temperature on sleep. Yes, in fact there have.
Researchers from the Cornel Medical Center in New York did a study showing that a cooler body temperature does indeed help sleep. They identified the time at which the participant’s body temperature fell most sharply. This point almost always occurred in the two hours before sleep began.
So without further adieu, here are the creative tips for staying cool at night and sleeping well.
Tip #1 – People with trouble falling asleep might benefit from taking warm or hot baths about 90 minutes before bedtime, per the New York research study noted above. When they get out of the bath, their body temperature will drop rapidly, and this should help them to fall asleep faster. Another option for those with less time is to take a cool shower before bed.
Tip #2 – Stick to loose clothing of cotton, linen or rayon and avoid synthetic fabrics and wool. Check into ‘Wicking Nightwear.’ These nightclothes are designed to whisk away sweat and moisture and keep you dry and comfortable while you sleep. Cotton sheets are best, rather than silk or other fabrics, as they stay cooler.
Tip #3 – Keep a thermos of ice water next to the bed and drink as needed. The ice water can also be poured onto a washcloth and used on the forehead, legs, feet or other areas. Another option is to put a hot water bottle in the freezer and use it as needed to stay cool. Feet can set the pace for the rest of the body, so this may be a good place to put a cool washcloth.
Tip #4 – Try a ‘Chillow’ pillow insert. The Chillow is filled with water and placed inside the pillowcase, on top of the pillow. It absorbs and dissipates heat to keep you cooler and doesn’t require refrigeration. It is comfortably cool, rather than cold and it always stays dry.
Tip #5 – Use some smart strategies for box fans and other fans. Point a fan facing out the window so it will push the hot air outside, leaving cooler air in the room. A do it yourself air conditioner can be made by putting a shallow pan of ice in front of a fan. A cooling breeze will be created from the cold water as the ice melts.
Tip #6 – Put a blow-up air bed on the ground with some sheets and blankets and sleep on it. This puts you closer to the floor where the air is cooler, as hot air rises. If your bedroom is on a second floor, go the first floor to sleep.
Tip #7 – Keep the oven off and eat light meals that are cooling to the body such as fruit and vegetable salads, pasta salads, cold rice and veggies, or rice cakes with a slice of cheese, etc. Delicious cold soups can be eaten such as split pea or lentil.
Tip #8 – Calcium is known to cool, soothe and relax the nervous system according to Chinese medicine. In their system, a food’s temperature refers to the heating or cooling effect it has on the body once it has been ingested – rather than the temperature of the food when it is eaten.
For a cooling effect on the body during the night, take a well-absorbed form of calcium and magnesium before bed such as Sleep Minerals II from Nutrition Breakthroughs. This natural sleep remedy contains unique forms of calcium, magnesium, vitamin D and zinc. It is formulated in a softgel with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Hot flashes and night sweats can be brought on by hot weather, as well as other causes such as hormonal changes, spicy foods or alcohol. 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 II, I noticed an incredible difference with my sleep. I have much less interruption from hot flashes, I‘m sleeping much better and I’m a lot more comfortable.”
Some other healthy advice would be to eat more of the calcium rich foods like cheese, almonds, spinach, parsley, beans, kale and broccoli.
In summary, make use of these tips to stay cool on hot summer nights, and you can also come up with some other similar ones of your own. You’ll be happier the next day that you did!
Those of us who have experienced insomnia know what its like to toss and turn through the night trying to get some good sleep.
And then the next day can be filled with brain fog, irritability, exhaustion and just not quite feeling like one’s usual self.
Some will turn to sleeping drugs, only to find the effects wearing off over time and the side effects strong.
On the other hand, nutrition can be one of the most essential supports and defenses in winning the battle to achieve calmer, deeper, longer sleep. There are some vitamins and nutrients in particular that have been shown in research studies to soothe a person’s frequent awakenings and improve overall sleep.
B vitamins can come in very handy for those experiencing insomnia or restless leg syndrome (also known as RLS). Those who have restless leg syndrome undergo unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful. They often suffer with chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve sensations in their legs at night.
One study from the journal “Sleep Medicine” published the results of 28 elderly patients who had severe RLS with night time leg cramps that disturbed their sleep.
They were given B complex capsules containing B-1, B-2, B-6 and B-12. The study authors observed that after 3 months, 86% of the patients taking vitamin B supplements had prominent remission of leg cramps, whereas those taking the placebo had no significant difference.
In this study, treatment with vitamin B complex significantly reduced the frequency, intensity, and duration of night time leg cramps. Because vitamin B complex is a relatively safe and effective alternative to quinine, the main drug used for RLS, they feel that doctors should reconsider using drugs and change the usual treatment of choice for night time leg cramps.
One’s overall brain health is closely related to healthy sleep. From the same study in “Sleep Medicine”, the authors noted that thiamine or vitamin B-1 deficiency can cause fatigue, weakness, intestinal symptoms, memory loss and disturbed sleep. They also point out that Parkinson’s disease sufferers generally have low levels of niacin or vitamin B-3, a deficiency of which can also cause insomnia and sleeplessness.
Another point from the article is that vitamin B-6 is a necessary co-factor in the creation of amino acids, which are the building blocks of protein. The importance of this is that brain chemicals such as serotonin and melatonin are made out of the amino acids tryptophan. Serotonin and melatonin have key roles in supporting good sleep and cannot be produced without enough B-6. Even a mild deficiency of B-6 results in inhibited activity of these brain nutrients and may create insomnia.
Magnesium and calcium are long-time proven sleep remedies. A study on magnesium from the University of Medical Sciences in Iran was done with 46 adults who were experiencing insomnia.
Two magnesium tablets twice a day (250 mg. each) resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake.
Calcium is known to soothe sleeplessness and remedy insomnia. In a report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency often causes difficulty with falling asleep. This same study says that: “Muscle cramps associated with calcium deficiency often occur at night and without exertion. Such cramps usually involve the calves and thighs, but not the hands or feet.”
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 ingredients for relaxation and deeper sleep.
The result was Sleep Minerals II, a natural sleep aid which contains highly absorbable forms of the best minerals for sleep and relaxation: Calcium and magnesium, along with Vitamin D and zinc.
The ingredients are delivered in a softgel form along with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep. These minerals are also proven to help with restless leg syndrome, bone and muscle strength, teenage insomnia and menopause insomnia.
Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”
In summary, make good use of natural vitamins and minerals as the first line of defense in the war against sleeplessness and insomnia.
There are certainly some surprising benefits of body fat. Having some body fat helps in maintaining the health of the body. Read on to learn some key ones.
One example is that having some body fat helps one to absorb and store the vital fat soluble vitamins A, D, E and K. It also cushions the organs and protects them.
Fat helps the body store energy, helps keep the body warm, and is the raw material for making all of our hormones. In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author writes that all hormones are made of fats such as cholesterol. This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.
Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health. Milk is well-known for its positive effects on inducing sleep, and dairy foods contain beneficial fats (although for some, fermented dairy such as yogurt is easier to digest). Dairy is also high in the sleep nutrients calcium, magnesium and vitamin D. The best fats to eat are nutrient rich foods like eggs, natural butter and cheese, salmon, sardines, cod liver oil, avocados and coconut oil.
This health news on the benefits of body fat is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II. Sleep Minerals II contains calcium, magnesium, vitamin D and zinc in a softgel, mixed with natural rice bran oil for complete absorption.
A review of Sleep Minerals II on InsomniaReport says: “Nutrition Breakthroughs Sleep Minerals II seems like a decent product. It is made from natural ingredients and gives users a boost of important vitamins. It is also priced well, as it is in the price range of other sleep aid medications, but it can last twice as long depending on how many capsules are taken per night.”
Who would’ve known that the red coloring matter in tomatoes is one of the most powerful natural medicines in existence?
The red color comes from a healthy plant chemical called lycopene. Lycopene is what makes the tomato a super-food — one that goes far beyond just providing something tasty to eat. Lycopene has been shown in studies from the Journal of Nutrition to help protect against heart disease, lower cholesterol, and reduce inflammation for a stronger immune system.
Interestingly, a new study has shown that the same traits of tomato juice that can cause these internal health improvements can also enhance one’s appearance by inducing a lower body weight and a thinner waistline.
There are unlimited health benefits from eating all kinds of vegetables and fruits including preventing diabetes, lowering the risk of all types of cancers, strengthening the heart, balancing hormones, smoothing the skin and increasing energy. They are nature’s finest natural remedies.
Lycopene gives the red color to watermelons, pink grapefruits and tomatoes. Spinach, corn and avocado contain the yellow and green shades supplied by lutein which supports good eye health. Grapes and blueberries contain the blue and purple pigments known to benefit everything from memory to arthritis.
The new study on tomato juice comes from the China Medical University in Taiwan. Researchers found that a daily glass of tomato juice taken by women for two months resulted in significantly decreased body fat and body weight, as well as a smaller waist circumference and lower cholesterol. The subjects continued with their normal diet and exercise and made no changes other than drinking one nine ounce glass of tomato juice each day.
The women were divided into two groups: Those that had a reduction in body fat from the tomato juice and those that didn’t. One point that was highlighted by the study is that regardless of whether there was a loss of body fat, the tomato juice still induced a reduction in waist circumference, lowered cholesterol levels, reduced inflammation, and increased lycopene levels in each person. Adding a simple glass of tomato juice daily can do wonders for one’s health.
Calcium is another natural substance that surprisingly has been studied for its beneficial effects on weight loss. This famous mineral is best known providing a calmer, deeper sleep and for strengthening bones and muscles.
According to a study in the Journal of Nutrition called Calcium Intake and Reduction in Weight or Fat Mass, the researchers say: “The impact of calcium intake on weight loss or prevention of weight gain has been demonstrated in a wide age range of Caucasian and African-Americans of both genders…. The implications of these results are that calcium may play a substantial contributing role in reducing the incidence of obesity.”
One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.
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 out 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.”
This health news is provided by Nutrition Breakthroughs. Since 2001 Nutrition Breakthroughs has provided natural health articles and effective natural remedies. Their mission is to provide nutritional supplements that get results and help people to avoid drugs and their side effects.
For more information on Sleep Minerals II visit this page.
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.
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.
