There are many magnificent health benefits available from eating fiber in foods. According to the Mayo Clinic website, dietary fiber can help control blood sugar levels, lower cholesterol levels, maintain bowel health, relieve constipation, help with a healthy weight, and prevent cardiovascular disease.
Fiber is the bulk or roughage part of plant foods that the body can’t digest or absorb. When it is eaten in foods such as fruits and vegetables, it passes through the body relatively unchanged. This helps to detoxify the body, keeps it clean inside, and helps its organs function well. In addition, the vitamins and minerals present in these plant foods contribute to and support all these benefits.
This news is provided to you by Nutrition Breakthroughs. Since 2001, Nutrition Breakthroughs has supplied nutrition articles and effective natural remedies. Their mission is to provide nutritional supplements that work well and help people avoid drugs and their side effects.
Since 2009, their natural sleep aid Sleep Minerals II has been keeping that promise — by soothing even the worst insomnia and helping everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep. For more information, visit the Sleep Minerals II page.
It can make a person feel so healthy and energetic to have smooth digestion and elimination, and it can feel equally as bad to experience an upset stomach, constipation or diarrhea.
With infrequent bowel movements, the digestive tract can retain a large quantity of toxic material that can accumulate over time and contribute to many chronic health problems and conditions. Nature has provided us with some time-tested and research-supported laxative foods that not only relieve constipation but also deliver many additional health benefits.
One of these foods is flaxseed, which has been proven to have a dual effectiveness for both constipation and diarrhea. The study on flaxseed comes from the Natural Products Research Division of the Aga Khan Medical College in Pakistan. Flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was. Flaxseed is also an effective remedy for hot flashes, other menopause symptoms and high cholesterol.
When studied for its anti-diarrheal effect, flaxseed oil reduced diarrhea by 50%, when it was induced by giving castor-oil. This effect was discovered to be from the ability of flaxseed oil to prevent low potassium levels. The researchers confirmed the medicinal use of flaxseed for both constipation and diarrhea, with a sound basis for both.
Aloe vera leaves are commonly used as a remedy for constipation and the laxative effect of their plant chemicals is well-proven. In one study of 28 adults, aloe vera had a laxative response that was stronger than a stimulant called phenolphthalein. The German Commission E, which is a governmental regulatory agency that has evaluated the usefulness of 300 different herbs, has approved aloe vera laxative preparations for use as a constipation treatment. Aloe vera is also rich and vitamins and minerals and it enhances dental health when used as a mouthwash, heals canker sores and helps heal burns.
The stomach-friendly bacteria in yogurt known as “probiotics,” have been increasingly researched as a remedy for constipation. Scientists from the School of Medicine at King’s College in London reviewed 14 studies involving 1,182 participants. The consensus of the studies is that certain strains of probiotics from supplements can speed up the movement of food through the intestines and it increase stool frequency. Probiotics are widely available in supplements, yogurts (unsweetened is best), and foods such as sauerkraut and pickles. Probiotics are also known to strengthen immunity and encourage healthy skin.
Magnesium is a long-time, traditional and effective cure for constipation. A recent study from the European Journal of Clinical Nutrition confirmed this by their study of magnesium in 3,835 women in Japan — 26% of which had constipation. The researchers found that low magnesium intake was associated with an increase in constipation.
They also discovered that dietary fiber intake, intake of water, or water from other fluids were not associated with constipation. However, low intake of water from foods was definitely related to constipation. The foods highest in water content include vegetables and fruits, and these are a great assistance for achieving smooth stomach health.
Magnesium is also a proven remedy for insomnia, heart health, bone strength and headaches. In one study from the Romanian Journal of Neurology, researchers conducted biochemical and neurological tests in cases of restless leg syndrome with insomnia. The investigators reported several examples of sleep disorders. They found agitated sleep with frequent periods of night time awakenings and a decrease of the duration and percentage of the deeper rapid eye movement (REM) sleep. These things are also found in other forms of insomnia that are caused by magnesium deficiency.
This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.
Sleep Foods That Can Help: The Top Proven Foods for Insomnia
The National Institutes of Health reports that about thirty percent of the population experiences disrupted sleep and insomnia. Because sleeping drugs are addictive, come with side effects and lose their effects over time, many people are reaching out for natural sleep remedies.
Research studies are confirming that certain foods for insomnia are high in the natural sleep hormone known as melatonin. Other foods are proving themselves good sources of potassium, calcium and magnesium — a group of minerals that have been studied for their effects on improving sleep and remedying insomnia.
One good example is a study from the University of California San Diego. Researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of potassium chloride supplements to one week of identical placebo capsules. Their results were published in the journal “Sleep”, and showed that potassium significantly increased sleep efficiency due to less awakenings after falling asleep. Good food sources of potassium include bananas, baked potatoes, baked sweet potatoes and broccoli.
The tart “Montmorency” cherry contains a significant level of melatonIn per a study done at the University Of Texas Health Science Center. Cherries are available in a concentrated supplement form that can be taken in the evening to improve the quality of sleep. Other ways cherries can be eaten include fresh cherries, frozen cherries and cherry juice. Cherry juice should be diluted with water or sparkling water as it is high in natural sugars.
Scientists have measured the effect that different types of rice have as one of the sleep foods that help you. Mahatma rice (low carbohydrate rice) was compared to Jasmine rice (high in carbohydrates) for their effects on sleep quality. The rice was eaten either four hours before bedtime or one hour before bedtime. This study from the American Journal of Clinical Nutrition found that a high carbohydrate-based meal resulted in a significant shortening of the time needed to fall asleep when eating it four hours before bed. Brown rice is also a healthful choice.
Almonds are a very good source of magnesium, as well as containing high doses of melatonin and are one of the best foods for insomnia. Walnuts are even higher in melatonin, so eating a handful of either of these nuts in the evening can be helpful.
James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” Eating a handful or two of almonds or walnuts before bed can be helpful.
A recently released study on magnesium supplements for sleep came from the University of Medical Sciences in Iran. It included 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended as a helpful aid to all ages of the general population.
The people were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks. In the group that was given magnesium, the subjects experienced significant increases in sleep time, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in dark leafy greens, nuts, seeds, fish, beans, whole grains and avocados — some of the best foods for insomnia.
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, which contains highly absorbable forms of the best minerals and vitamins for sleep and relaxation – Calcium and magnesium 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, longer-lasting sleep.
Dr. P. of Houston, Texas says: “I had developed severe sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them, the insomnia came back even worse. Sleep Minerals II was just what I needed. I’ve been taking it and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs – I would recommend Sleep Minerals II.”
Chris M. of the United Kingdom says: “I take one softgel of Sleep Minerals II before bed every night and within 20 minutes I am asleep. The difference in the quality of my sleep and the ease with which I get to sleep using this product is monumental. I have stopped obsessing about sleep or dreading bedtime — I just take a softgel and drift off. If I stop taking them, within a week my sleep starts to lighten in quality, the amount of my sleep diminishes, and my old insomniac patterns reappear.”
In summary, make good use of the various nutritious sleep foods and minerals and enjoy a more peaceful nights sleep.
Hormones are magical chemical substances that act like messengers in the body. After being made in one part of the body, they travel to other areas where they help control how cells and organs do their work.
Among these hormones are estrogen, testosterone and progesterone. Males and females make all three, but in different amounts. Ideal hormone balance occurs when the body has just the right amount of each hormone available to operate at peak health. Research studies are discovering factors that can create hormone imbalances, as well as offering solutions to balance hormones.
One chemical substance famous for disrupting hormone balance is Bisphenol A (BPA). It is a chemical found in hard plastics and the coatings of food and drink cans which can behave in a similar way to estrogen and other hormones in the human body. It is also used to make water bottles, baby bottles, eyeglass lenses, DVD’s and more.
One study from the UK found that BPA reduces testosterone levels in men. Another study from Massachusetts found a link between BPA and infertility in women. It has also been linked to diabetes and heart disease. A few key ways to avoid exposure to BPA is to not eat or drink foods or beverages from cans, and to avoid drinking water from plastic water bottles unless the labeling says it is BPA free. Although plastic containers contain other toxins as well. The safest option is to filter the tap water by removing chlorine and other chemicals such as fluoride, and store it in glass carrying bottles.
Research from the University of Chicago has found that sleep deprivation can have a pronounced effect on one’s hormonal health. The pituitary gland in the brain is known as the “master gland” as its hormones control the thyroid gland, adrenals, ovaries and testes. The pituitary is markedly influenced by sleep. During sleep, beneficial hormonal factors are activated, but these are greatly reduced by sleep deprivation. On a positive note, the alterations that occur during a sleepless night can be completely reversed during recovery sleep.
A study from the journal “Obstetrical and Gynecological Survey” shared the many beneficial effects that omega 3 fats can have on women’s hormone balance. These healthy fats are found in salmon, sardines, fish oil capsules, olive oil and fresh vegetables. Omega 3’s can reverse PMS and increase fertility in women. The researchers also mention evidence showing omega 3’s can prevent menopause symptoms, postmenopausal osteoporosis and heart disease.
According to Dalene Barton-Schuster, Senior Herbalist, studies have shown that extreme exercise results in hormonal disruption. She says “Regular, moderate exercise has been shown to strengthen muscles, build stamina, increase flexibility, increase circulation, reduce stress and prevent depression and anxiety — while also promoting regular detoxification of excess hormones and toxins in the body.”
Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale California, is someone who fought her own battle against hormone imbalance, 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 that contains highly absorbable forms of 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.
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.”
In summary, take some good steps to keep your hormones balanced with the right combination of food and healthy fats, moderate exercise, avoiding plastic containers, and using absorbable forms of calcium and magnesium to ensure a sound sleep.
This health news is shared by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, and stronger hair and nails.
Nutrition Breakthroughs wishes you and your family the most festive, rewarding, pleasurable and healthy holiday season. And here’s to the realization of your hopes and dreams and goals in the New Year.
Our purpose is to provide you with high quality nutrition articles and natural health products that contribute to your good health, energy, restful sleep and well-being. Enjoy the season!
The link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.
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 from 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, as these provide the basic building blocks for cholesterol production and hormones. The best fats to eat are nutrient rich foods like eggs, natural butter, olive oil, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil. The less healthy fats are vegetable oils such as safflower oil, sunflower oil, canola oil and hydrogenated oils like those in margarine..
Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods like yogurt and kefir. Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.
In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality. They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily. No significant changes in sleep were observed for the placebo group.
Regarding the use of minerals for better sleep, one study called “The Nutritional Relationships of Magnesium”, notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep. The classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.
A balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results, in a two to one ratio with 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 containing healthy carrier oils mixed with the minerals is more digestible than tablets or capsules and provides a deeper, longer-lasting sleep. One popular formula that has these qualities is Sleep Minerals II from Nutrition Breakthroughs. Sleep Minerals II contains highly absorbable forms of the best minerals for relaxation: calcium and magnesium, combined with vitamin d, zinc, and heart-healthy rice bran oil in a softgel.
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, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.
Which vitamins and minerals are the most famous ones for their role in supporting good sleep? These definitely would be calcium, magnesium and vitamin D.
For example, a study in the European Neurology Journal tested calcium levels in the blood during sleep and discovered that calcium peaks at a high point during the deepest levels of sleep such as the rapid eye movement phase (REM), when dreaming occurs.
Recent studies are showing that a lesser-known vitamin also plays a vital role in preventing insomnia – the eye strengthening Vitamin A.
With the National Sleep Foundation reporting that close to 60% of Americans are experiencing sleeplessness and insomnia at least a few nights per week, many people are spending a lot of time and energy searching for some effective, natural ways to sleep better. One study on vitamin A that’s related to sleep was published in the PLOS Journal (Public Library of Science).
The researchers selected 2,459 adults aged 20 to 85. They discovered that people who have lower blood levels of vitamin A have higher odds of having a shorter sleep duration (i.e. 5-6 hours per night), compared to those with more vitamin A having a better sleep duration (7-8 hours per night).
Vitamin A, long-known for its benefits to healthy eyes and vision, is also a key to helping regulate the sleep-wake cycle. When light from the sun enters the eyes, it’s vitamin A that provides the middle step for the brain to then know it’s day and not night.
With adequate vitamin A in the eyes at night when it’s dark, one’s night vision will be strong – unless most of the vitamin A is used up for its light translation duties in the day time. If the eyes are weaker at night, this is a possible sign of vitamin A deficiency. When the vitamin A sunlight signal grows weaker, the body knows it’s nearing time to go to sleep.
The best ways to get adequate vitamin A is through whole foods – namely egg yolks, butter, vegetables with a green, yellow and orange color, liver and cod liver oil. Vitamin A supplements are also an option, but are best taken as part of a diet that includes healthy sources of vitamin A, as well as good sources of other important vitamins and minerals. Eating a healthy diet would include grass fed meats, poultry and fish, a rainbow of organic vegetables, and good fats like avocados, coconut oil and olive oil.
Another thing to consider for helping to prevent insomnia is reducing the use of electronics and TV at night or at least turning them off an hour before bed, in order to limit their melatonin-blocking effects. In an article from the Lighting Research Center at Rensselaer Polytechnic Institute, the researchers said: “Our study showed that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent. Stimulating the human circadian (wake-sleep cycle) system to this level may affect sleep in those using the devices prior to bedtime.”
Magnesium has been shown in several studies to relieve insomnia. In one study from the University of Iran, people with insomnia were given magnesium tablets twice a day for eight weeks. They experienced significant increases in quality sleep time, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in foods such as green leafy vegetables, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and other nuts and seeds. Magnesium supplements are a good option as well, particularly those containing magnesium citrate which is highly absorbable.
One supplement shown to have good results for insomnia is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium citrate and magnesium citrate, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength and menopause insomnia. 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.
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.”
To sum it up, good strategies for sleeping well and avoiding insomnia include having some good sun exposure during the day, limiting use of electronic devices at night, doing some regular moderate exercise, eating a nutritious diet, and using some key supplements.
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.
The 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.
Here are some of the most recent studies done on vitamin D deficiency and its role in supporting good health:
1. Vitamin D and Insomnia: One study on vitamin D supplements for people with insomnia was published in the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D3 was maintained in their blood over many months. This produced normal sleep in most of the participants, regardless of their type of sleep disorder.
2. Vitamin D and Muscle Strength: Researchers in Brazil conducted a research trial and at the conclusion, the women who received the placebo ended up having reduced muscle mass and muscle degeneration of 6.8%. They also had twice as many falls as the vitamin D group. On the other hand, the women who took the vitamin D supplement had a major increase in their muscle strength of over 25%.
3. Vitamin D and Autoimmune Disease: A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency of the vitamin is common in autoimmune disease – a disease where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.
4.Vitamin D Inhibits Inflammation: ScienceDaily reports that researchers have discovered specific molecular and cellular events by which vitamin D inhibits inflammation in the body. Conditions with chronic inflammation include asthma, ulcers, arthritis, gum disease and liver disease.
5. How to Increase Vitamin D Levels: The vitamin D council recommends exposing as much of the skin surfaces as possible to sunlight for around half the time it takes for the skin to turn pink and begin to burn. For a fair, light skinned person, this could be fifteen minutes. For a dark skinned person, this may take a couple hours. During this time, the body may produce 10,000 to 25,000 vitamin D units. If a person is unable to get adequate sun exposure, then taking a vitamin D3 supplement is encouraged.
Good health to you,
Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II with calcium, magnesium and vitamin D
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.
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This natural health news is shared by Nutrition Breakthroughs,
maker of Sleep Minerals II **************************************
A good night’s sleep is one of the four main pillars of health, with the other three being eating healthy food, getting regular exercise, and having a positive outlook.
The U.S. National Institutes of Health reports that up to 70 million U.S. adults experience sleeplessness and insomnia, with 63 billion dollars lost each year in productivity.
On a personal level, those who have trouble sleeping are familiar with the many ways it affects their lives. In an effort to help people sleep better, research scientists are discovering that eating certain foods can have a profound effect on the quality of sleep.
One good example is a recent study from the Journal of Clinical Sleep Medicine. Researchers in Norway have combined two of the major health pillars into one by proving that eating fish has a positive impact on good sleep and overall daily functioning.
In this study, 95 males were divided into two groups: one that ate salmon three times per week, and the other group that ate an alternative meal (chicken, pork or beef). During the 6 month study period, their quality of sleep was measured in several ways including the amount of time needed to fall asleep, and the actual time spent sleeping in bed vs. their time awake.
The results showed that eating fish had a positive impact on sleep in all the ways it was measured. The researchers mentioned that fish is a source of the amino acid tryptophan, which is a precursor for melatonin, and that other studies have found tryptophan in foods increases sleepiness in the evening. The fish group also reported better daily functioning, alertness and performance.
In this study, vitamin D levels were also found to have a significant impact on sleep quality. Blood samples were collected during the study that measured the participant’s vitamin D, and those in the fish-eating group had a level that was closer to optimum. The study revealed a major, positive relationship between daily functioning and a better vitamin D level. Those eating the salmon had higher levels of vitamin D and had better sleep quality, shorter wake times, and a higher percentage of sleeping time while in bed.
The study also uncovered that eating fish creates a positive improvement in heart rate variability. This is a measurement of the length of time between heart beats, and a greater variability between the beats shows that a person is stronger, more adaptive and physically flexible. In addition, the fish group had a significant increase in basic heart power.
Several other foods have also been proven to help with sleep and insomnia such as bananas, walnuts, tart cherries, turkey, almonds, and supplements containing vitamin D, zinc, calcium and magnesium. In a study from the European Neurology Journal, researchers uncovered that calcium levels were higher in the body during the deepest levels of sleep and that insomnia is related to a calcium deficiency. When the blood calcium level was normalized, optimum sleep was restored.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and a supplier of effective natural remedies since 2002. 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.
Greetings to you,
