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Health benefits of Vitamin D and Vitamin D Foods

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Greetings to you,

Vitamin D is known as the “Sunshine Vitamin” as spending time outdoors in the sun is known to increase vitamin D in the body via the skin.

Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes.

The American Journal of Clinical Nutrition recommends some regular sun exposure (usually 5–10 min of exposure of the arms and legs or the hands, arms, and face, 2 or 3 times per week) and increased dietary and supplemental vitamin D to guarantee getting enough and preventing a vitamin D deficiency. The foods highest in vitamin D are featured in the chart below.

Vitamin D supports healthy bones, reduces diabetes risk, strengthens the immune system, remedies insomnia and soothes skin conditions. 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. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.

Vitamin D supports healthy bones. Vitamin D deficiency is a known cause of rickets (soft bones) in children and osteoporosis in adults.The pioneering nutritionist Adelle Davis writes about vitamin D in her book “Let’s Get Well”. She says: “Vitamin D increases calcium absorption…and controls the enzymes necessary to deposit minerals in bones and teeth. This vitamin can be produced on the skin by sunshine provided the oils have not been washed off (the skin).”

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.

As an example, 3 ounces of sardines provides 164 IU (international units) of vitamin D and this is 41% of the recommended daily intake of 400 IU. Daily values are developed by the U.S. Food and Drug Administration to help provide a general guideline, however doses of 1,000 or more daily are not uncommon.

Good vitamin D foods include cod liver oil, sardines, salmon, mackerel, eggs, herring, raw mushrooms, yogurt, cheese and liver.

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.

Studies: Magnesium Benefits Insomnia, Hot Flashes, Heart

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magnesium benefitsStudies: Magnesium Benefits Insomnia, Hot Flashes, Heart and Bones

What qualities make magnesium such an essential mineral, required by the body for literally hundreds of its functions?

One key feature of magnesium is that it’s a partner or “co-factor” with enzymes that allows them to do their work.

Enzymes are energized protein molecules that initiate chemical reactions inside the cells – orchestrating life’s processes in every organ, gland, tissue and cell.

Research studies are finding that magnesium affects over 300 processes in the body, relaxes muscles and nerves, and helps insomnia, hot flashes, heart health, bone strength, diabetes, migraine headaches and more.

According to the Human Nutrition Research Center of the U.S. Dept. of Agriculture, one of the main symptoms of magnesium deficiency is chronic insomnia, restless sleep and frequent awakenings during the night. In one of their studies, a diet high in magnesium contributed to deeper sleep with fewer interruptions.

Another study 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.

Hot flashes and night sweats are common symptoms of premenopause and menopause. Regarding magnesium for menopause, a study was done at the Virginia University Health System. Women who experienced hot flashes many times per week received 400 milligrams of magnesium for 4 weeks — increasing to 800 milligrams per day if needed. At the end of the study, the magnesium supplements had reduced their frequency of hot flashes by half. Fatigue, sweating, and distress were also significantly reduced.

Magnesium is also magnificent for the heart. In a study from the American Journal of Clinical Nutrition, research scientists examined data from thousands of women over the course of a 26-year follow up period. The women who consumed the highest amounts of magnesium had a 34% reduced risk of sudden cardiac death. Another study from the journal “Circulation” found that magnesium supplements allow people with heart disease to exercise for longer times and it actually helps repair the ability of blood vessels to open up.

Supplements with well-absorbed forms of magnesium are becoming increasingly popular for those with insomnia. One of the more effective sleep aids is Sleep Minerals II from Nutrition Breakthroughs. It contains calcium and magnesium in combination with vitamin D and zinc. The minerals and vitamins are formulated in a softgel with healthy oils; creating a creamy paste inside that results in quick absorption and a deeper, longer-lasting sleep.

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.”

Magnesium is one of the super-heroes of natural remedies. This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II. For more information on the many benefits of magnesium and calcium, visit the Sleep Minerals II page.

Calcium Bone Health: Soda Pop Takes Fizz Out of Bones

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By David B. Milne – Human Nutrition Research Center

Osteoporosis, or the loss of bone, affects more than 25 million people in the United States, including one out of every three people over the age of 65. It is eight times more prevalent in women as in men. It is the major underlying cause of bone fractures in postmenopausal women and the elderly.

The chance one will have osteoporosis in later years is related to the amount and density of bone at the completion of growth. This depends largely on a person’s calcium intake and retention from birth through adolescence. And adequate intakes of magnesium and phosphorous are also important.

Recent surveys, however, indicate that about 60 percent of men and 90 percent of women don’t get the recommended amount of calcium. Surveys also show that self-selected diets also provide less than the recommended intake allowance for magnesium for a significant percentage of adults and teens.

Lower intakes of calcium and magnesium have been accompanied by a large increase in the consumption of non-diet sodas. Twenty years ago, the average teen drank as much milk as soda. Today, teens average twice as much soda as milk. Recent surveys have shown a rise in soda as the beverage of choice among many adults and teens.

Last fall, the Center for Science in the Public Interest publicized concerns that kids are guzzling too much “liquid candy” in the form of non-diet sodas at the expense of foods that are important for healthy bone growth. The average teen male drinks three cans of soda a day; the average teen girl drinks two.

These concerns are well founded. Studies at the Grand Forks Human Nutrition Research Center and other laboratories have shown that large amounts of fructose, the major sweetener in soft drinks, upsets the balance of minerals needed for healthy bones.

We found that when young men in their 20s and 30s downed 4 ½ cans of non-diet soda every day for six weeks, it upset their balance of major bone minerals; they retained less calcium and lost more phosphorous than they ate. The effect on the bone minerals was greatest when the diets were also low in magnesium.

There is a way to have sodas and keep the fizz in your bones. One or two sodas a day may be okay. However, people also need to eat foods that are rich in calcium and magnesium.

Milk and milk products are excellent sources of calcium and phosphorous. Calcium is also found in sardines, clams, oysters, and canned salmon. Dark green leafy vegetables, such as kale, collards, turnip greens, mustard greens and broccoli are good sources of both calcium and magnesium. Seeds, nuts, legumes, and cereal grains are additional sources of magnesium.

Carbonated drinks have a place, but in moderation. However, to assure healthy bones and quality of life, we must pay attention to the other beverages we drink and the foods we eat.

This news on calcium bone health is shared with you 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.

The Top Vitamin C Foods — Studies Show Many Benefits

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vitamin c foodsGreetings to you,

Vitamin C is a vital nutrient for health. Although most animals can make vitamin C from scratch, humans have lost the ability and must get it from food, chiefly fresh fruits and vegetables. Recent research studies are showing many health benefits for vitamin C.

Some of the top sources of vitamin C foods are strawberries, tomatoes, cherries, guavas, parsley, bell peppers, citrus fruits, broccoli, cabbage, cauliflower and white potatoes.

Vitamin C helps maintain blood vessels, strengthens bones and teeth, heals wounds, fights infections, and supports heart and eye health.  Vitamin C is a key player in the production of collagen, which is the most abundant protein in the body and is a component of muscle, joints, bone, skin, hair and nails.

The daily value (DV) of vitamin C is 60 milligrams. Daily values are developed by the U.S. Food and Drug Administration to help people determine how much they should take of vitamins and minerals. However, Nobel Prize winner Linus Pauling, famous for his work with high levels of vitamin C for disease, suggests higher levels.

According to a study from the American Journal of Clinical Nutrition, recent scientific evidence indicates an increased intake of vitamin C is associated with a reduced risk of chronic diseases such as cancer, cardiovascular disease and cataract, probably through antioxidant mechanisms.

An antioxidant is a nutrient that counteracts the harmful effects of oxygen in the body. An unhealthful diet, as well as the normal processes of digestion and metabolism, can produce excess oxygen which contributes to aging and disease. The key antioxidants are vitamin C and vitamin E.

A Scandinavian researcher conducted a review of 21 studies that tested between 1 and 8 grams (1,000 to 8,000 milligrams) of Vitamin C for the common cold. He concluded that “in each of the twenty-one studies, Vitamin C reduced the duration of the cold and the severity of the symptoms by an average of 23%. Even much lower amounts of vitamin C such as 100 milligrams have been found to be beneficial.

Cataracts are an eye condition where the clarity is reduced in the lens, resulting in blurred vision. Research was recently published in an eye health journal which found that high daily intakes of fruit and vegetables provided greater blood levels of vitamins C and E and decreased the frequency of cataract and cataract surgery.

According to the Linus Pauling Institute, two observational studies discovered that vitamin C from the diet is associated with better skin appearance, with significant decreases in skin wrinkling. In addition, using topical applications of vitamin C in a skin cream for several months has been shown to increase the production of collagen in skin, reduce signs of skin roughness and reduce wrinkling.

This news is shared with you by Nutrition Breakthroughs, provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes original calcium and magnesium based sleep aid, Sleep Minerals II.

Office Stretches to Do at Your Desk – Great Chart

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Greetings to you,

It’s Jobee Knight at Nutrition Breakthroughs.  I came across a useful chart of office stretches that can be done at one’s desk.  It may come in handy if you ever find yourself with stiffness, aches or lower back pain.  Feel free to forward it on to friends and family.

Here are the rewards of it:  Incorporating office stretches into your desk routine can offer numerous health benefits, both physical and mental. Prolonged periods of sitting at a desk can lead to stiffness and muscle tension, and regular stretching helps counteract these effects.

One of the primary advantages of desk stretches is improved flexibility. Stretching the muscles and joints increases their range of motion, reducing the risk of injuries and promoting better posture.

Office stretches are great for alleviating muscle soreness and tension, especially in areas prone to tightness, such as the neck, shoulders, and lower back.

Tension in these areas is a common result of prolonged sitting and can contribute to discomfort and decreased productivity. Simple neck stretches, shoulder rolls, and seated twists can effectively release built-up tension, promoting relaxation and comfort throughout the workday.

Putting stretching breaks into your days at the desk can enhance circulation and reduce feelings of fatigue. When muscles are regularly stretched, blood flow improves, delivering oxygen and nutrients more efficiently to tissues and organs.

This increased circulation not only helps in preventing muscle stiffness but also boosts overall energy levels and mental alertness.  Enjoy the chart and put it to good use!

Best of health,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Joints and More

office stretches

Reviews of Sleep Minerals II for Restless Leg Syndrome

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Restless leg syndrome (RLS) is a form of insomnia characterized by an overwhelming urge to move the legs when they are at rest, especially during sleep. Recent research studies have found that people with restless leg syndrome are deficient in the mineral magnesium.

Those who have restless leg syndrome experience unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful. People with RLS often experience chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve the sensations in their legs at night.

In one study from the Romanian Journal of Neurology, researchers conducted tests in people with RLS. They found agitated sleep and frequent periods of night time awakenings, with a decrease of the deeper “rapid eye movement” (REM) sleep – also found in other forms of insomnia caused by magnesium deficiency.

Sleep Minerals II is a drug-free, calcium and magnesium based sleep aid that is one of the more effective restless leg syndrome remedies. The minerals are uniquely formulated in a softgel with natural oils, making them more highly absorbable than tablets or capsules. The formula soothes insomnia and helps everyone from older adults, to teenagers, to women with menopause symptoms, and even those with restless leg syndrome — to get a good night’s sleep.

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 two and a half years and have had restless leg syndrome my entire life. This is the first relief I’ve ever had…it’s gone for a month now.”

J.M. of Florida says: “My restless legs were so bad that after 5:00 p.m. I could hardly sit down for two minutes without my legs moving. After taking the Sleep Minerals II for a while, my restless leg syndrome is greatly diminished and I’ve noticed I’m getting more and more sleep.”

Anne and Bob B. of El Dorado Hills, California says: “We find the Sleep Minerals very helpful for my husband’s restless leg syndrome. He does not do well on many medications and the drug the doctor prescribed for this was full of bad side effects. Out of pure desperation, I researched the internet and came up with an article about Sleep Minerals II and decided to try them. They have been wonderful. Bob continues to sleep much better and with very little, if any, movement in his legs.”

Valerie. H. in Santa Clarita, CA. says: “I had such bad menopause insomnia that I couldn’t fall asleep.  It took me hours to get to sleep even though I was very tired.  I also had creepy crawly feelings in my legs at night.  I got the Sleep Minerals II and started taking it.  I fall asleep now within 20 minutes and no more restless legs.”

Jill C. of Ellensburg, Washington says: “My husband has been struggling with restless leg syndrome his whole life. He couldn’t sleep more than three to five hours unless taking an addictive prescribed narcotic, which he became tolerant to and the insomnia came back with no answers. Now he’s been taking Sleep Minerals II for a week and every night has had a great night’s sleep.  We are thrilled.”

This news is shared by Nutrition Breakthroughs, a provider of natural health articles and effective remedies since 2001. Its mission is to provide nutritional supplements that get results and help people to 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 with absorbable forms of calcium and magnesium.

For more info on Sleep Minerals II, visit this page.

Insomnia Remedies Needed, 25% of U.S. takes Sleep Drugs

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natural insomnia remediesSleeplessness is a big problem in America. According to the National Sleep Foundation (NSF), almost six out of ten Americans report having insomnia at least a few nights weekly.

Additionally, in a recent NSF poll they found that as many as 25 percent of the people in the U.S. use medications in an effort to combat insomnia and get some sleep.

The use of prescription sleeping drugs, such as Ambien, Lunesta and Sonata, has been steadily increasing. Global sales for all sleeping pills, called hypnotics, will top $5 billion in the next several years. Most sleeping pills, especially when taken over long periods of time, stay in the bloodstream and give a hangover effect the next day and beyond. They impair memory, reduce performance on the job and at home, and contribute to machine and car accidents.

From a nutritional perspective, several research studies have shown certain minerals to be effective alternatives to help people fall asleep and stay asleep through the night. 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.”

The pioneering nutritionist Adelle Davis discusses minerals as natural insomnia remedies in her book Let’s Get Well. She says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the billions of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

Regarding magnesium, Davis says: “Hundreds of recent studies indicate that almost everyone, especially ill persons, is deficient in magnesium. Probably no other single deficiency is so responsible for the widespread use of tranquilizers.”

Calcium is directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was titled “Effects of trace element nutrition on sleep patterns in adult women.”

It’s important to note that a balanced ratio of calcium and magnesium is beneficial to overall health, and that these two minerals should be taken together in a 2 to 1 ratio for best results (twice as much calcium as magnesium).

Jobee Knight, a nutritional researcher and founder of www.NutritionBreakthroughs.com in Clearwater, FL., 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 that contains highly absorbable forms of calcium and magnesium, the best minerals for 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 better, longer-lasting sleep.

Alex R. of Ramseur, North Carolina says: “Sleep Minerals II has been a blessing for me. It has given me the opportunity to withdraw from a highly addictive sleep medication over time, and has allowed me to sleep while going through this most difficult ordeal. What’s great about it is it doesn’t lose its effectiveness, which is something that happens with sleep medications. I am most thankful for this product.”

Sleeping drugs can wreak havoc on one’s health and well-being. The right blend of natural minerals can be an effective natural insomnia remedy that helps the sleepless get some good rest.

For more information, visit the Sleep Minerals II page.

Study Shows Fibromyalgia (Soreness, Pain, Insomnia) Calcium Deficiency

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fibromyalgiaFibromyalgia (pronounced fy-bro-my-AL-ja), is a condition that affects five to six million Americans. Its symptoms of pain and soreness are chronic and it has no known cure.

Eighty to ninety percent of those diagnosed with fibromyalgia are women and most people are diagnosed during middle age.

Fibromyalgia presents itself as widespread chronic pain, multiple tender points in joints and muscles, sleep disturbances and insomnia, extreme fatigue, stress, anxiety, and an interference with basic daily activities.

The Journal of Manipulative and Physiological Therapeutics, a leading chiropractic and nutritional journal, published a study titled “Hair calcium and magnesium levels in patients with fibromyalgia – a case center study.”

Regarding the results of this study, it’s important to clarify that when a hair analysis finds a high amount of calcium in the hair, it usually indicates a deficiency of calcium in the body.

The high hair calcium reading often represents a loss of calcium into the soft tissues.  One reason for the loss is that under certain circumstances, the calcium provided by the diet is inadequate or it’s not soluble or absorbable.  This deficiency can lead to muscle cramping, aches, pains and insomnia — the signs of low calcium and also of fibromyalgia.

The researchers noted that fibromyalgia is not an uncommon condition. Because its cause has yet to be identified, treatments can frequently lead to unsatisfactory outcomes. Earlier tests had showed that supplementing calcium and magnesium to fibromyalgia subjects, reduced their number of tender points and discomfort.

The recent study objective was to determine the degree of difference between the hair calcium and magnesium levels in patients with fibromyalgia and in healthy subjects. A review was done of twelve patients who had a hair analysis performed and who met the criteria of fibromyalgia as defined by American College of Rheumatology (rheumatology covers disorders of the joints and muscles).

These patients were then matched by age and sex to twelve healthy subjects selected from the same patient files who had a hair analysis performed for checkup purposes.

The results: The tests showed that the patients with fibromyalgia had substantially higher hair calcium and magnesium levels than the other subjects, indicating poor absorption of these minerals into the body. They concluded that calcium and magnesium supplements are indicated as an additional beneficial treatment of fibromyalgia.

This news is brought to you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II. In addition to sleeplessness and insomnia, Sleep Minerals II is also helpful for restless leg syndrome, teenage insomnia, fibromyalgia, and other calcium deficiency conditions.

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.”

For more information, visit the Sleep Minerals II page.

Info Chart: Tips for Better Sleep – How to Remedy Insomnia

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Greetings to you,

It’s Jobee Knight from Nutrition Breakthroughs.  I’ve included a beneficial chart for you below with several key tips for better sleep.  This chart is full of great advice, with many things that are supported by research studies.

For example, a study was published in the journal Sleep Health titled: “Walk to a better night of sleep: Testing the relationship between physical activity and sleep.”  It found that people who walked more and had more low-impact physical activity slept better and with a higher sleep quality than those who didn’t.

More tips for better sleep: Regarding the benefits of taking calcium at bed time, one study published in the European Neurology Journal discovered that the normal course of sleep is restored following the normalization of the blood calcium level.

This news is provided to you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II.

Here’s to your good health and great sleep,

Jobee Knight
Nutrition Breakthroughs

tips for better sleepNutrition Breakthroughs

Chart: Top 12 Best Foods for Glowing Skin Health

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Chart: Top 12 Best Foods for Glowing Skin Health

Greetings to you,

Here is an interesting chart below showing the best foods for skin health.

One example is the famous Vitamin C, which can greatly enhance the skin’s moisture and appearance. It helps to increase collagen levels in the body, which is the body’s most abundant protein. Collagen acts to connect the body together and is found in skin, hair, nails and muscles.

Vitamin C is not produced naturally in the body and must be obtained from sources like citrus fruits, dark leafy greens, tomatoes, berries and vitamin supplements.  In one study, researchers from the United Kingdom discovered that vitamin C significantly reduced skin dryness and wrinkles and improved skin health in 4,025 people between 40 and 74.

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of natural sleep aids and joint and pain relief products

skin health