Magnesium and Menopause: Proven for Insomnia and Hot Flashes

magnesium and menopauseThe North American Menopause Society writes that menopause is a normal, natural event, defined as the occurrence of the final menstrual period.  It takes place on average, around the age of 51.  Regarding the vital role of magnesium, the University of Maryland Medical Center says that magnesium levels in the body tend to decrease during menopause due to the lowered levels of estrogen.

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

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

In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia.  Taking two magnesium oxide tablets twice a day resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone made by the adrenal glands that can keep one awake.

In another research study from the Human Nutrition Research Center of the U.S. Dept. of Agriculture, scientists found that a high magnesium diet is associated with deeper, less interrupted sleep.  The best magnesium-rich foods to eat include dark leafy greens (spinach, chard), nuts and seeds (particularly pumpkin seeds), fish, avocado and fruit.  Bananas and figs are good sources.

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

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

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

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

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

One supplement shown to be effective for insomnia and hot flashes is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable magnesium and calcium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless legs syndrome and bone strength.  It also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable.  After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep.  I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”

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

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

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Are Eating Habits Affecting Your Sleep? from Natural News

By Helen Thomas, an independent writer who writes about the natural health benefits of food, alternative medicine and natural home remedies | Courtesy of NaturalNews.com

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maker of the effective calcium and magnesium based sleep aid Sleep Minerals II *********************************************

The best and worst foods to promote sleep

Let me ask you a question, when was the last time you enjoyed a really good night’s rest? For many, they may need to really think about that answer. The reason is according to the National Sleep Foundation found that almost 40 million Americans suffer from some sort of sleep disorder. In addition, lack of sleep affects women more than men. However at this time it is unclear why females experience more sleepless nights than their male counterparts.

Nonetheless, lack of sleep is a very serious issue that can lead to depression, increased stress levels, irritability, mood swings, weight gain and slowness of response time. So let’s take a closer look at what can be done to prevent you from becoming one of the 40 million sleep-deprived individuals.

The first step is the make the decision that you will avoid taking medications to get more sleep. The reason is simple, you don’t want to rely on, either physically or mentally, a drug or OTC (over the counter) medicine. Instead let’s focus on making simple eating changes to help you restore your sleep.

Avoid Certain Foods

It’s true that certain types of food can keep you awake at night. These include:

  • Alcohol
  • Coffee, pop or soda
  • Spicy foods
  • Dark chocolate
  • Fried foods (French fries, fried chicken, etc.)

These types of foods place stress on your body and when your body is stressed it can’t function properly. In addition, if your body begins to function improperly, it not only increases the stress level but the imbalance will also increase.

The foods on the above list should be consumed at least five hours before you go to bed. This gives your body enough time to absorb and then eliminate any remaining components.  Also, the consumption of spicy foods should be done either at breakfast or lunch. This will allow enough time for complete digestion. In addition, fried foods also need time to be fully digested and eliminated, too.

Foods to Consume

Here are some of the top food choices to add to your diet to help improve your sleep patterns and avoid insomnia.

  • Plain ole drinking water
  • Protein-based foods (egg, meat, etc.)
  • Greens and vegetables
  • Tart Cherry Juice

In regards to the last one, tart cherry juice, this is one drink you should enjoy on a regular cherry juice sleep basis. Not only is it a good source of water, it is a natural source of melatonin. The best way to make tart cherry juice is to mix one ounce of tart cherry juice concentrate with seven ounces of water to make one eight ounce glass. One glass provides a good amount of water. However, in addition to the water the one ounce of the concentrate is packed with almost 150 nanograms (15% of a gram) of naturally occurring melatonin.

The presence of the melatonin will help you sleep better, but it is also a powerful antioxidant that will help to fight free radicals in the body.  (Definition from Nutrition Breakthroughs: an antioxidant can protect tissues from the damage caused by oxygen in the body.  The natural processes of digestion, as well as consuming unhealthy foods and drinks, can create excess oxygen.  A free radical is an unstable molecule that attacks other molecules and plays a major role in the aging process and degenerative diseases).

So, with the diluted tart cherry juice you’ll be getting a triple dose of benefits. You’ll be getting more water into your diet. You’ll be enjoying a better night’s sleep and will fight insomnia — while also giving your body the added antioxidants to free the disease causing free-radicals.

Regarding protein, a recently published study indicated that individuals who experienced less sleep ate less protein, were overweight, and didn’t take a daily dose of vitamins and minerals. This information was compared to people with normal sleeping patterns.

Also, another study revealed that people who usually got five to six hours of sleep per night drink less water and ate more fatty foods than a normal sleeper.

Finally, a normal sleeper with the longer sleep time, consumed more protein, drank more water and was not overweight. This simply means that taking care of yourself, drinking water and watching what you eat will have a positive impact on your overall length and quality of sleep. Also, adding a glass of tart cherry juice concentrate probably can’t hurt either.

magnesium benefitsComments from Nutrition Breakthroughs: Other minerals and foods proven to help with better sleep include magnesium, calcium, potassium, walnuts, almonds, bananas, fish oils and salmon.

Eating more vegetables can also increase melatonin levels in the body.  One Japanese study tracked consumption of vegetables such as tomato, pumpkin, spinach, Japanese radish, cabbage, carrot, etc., and discovered there was 16% more melatonin in the women with the highest vegetable intakes.

This health news is shared 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 sleep aid Sleep Minerals II.

Article source: http://blogs.naturalnews.com/eating-habits-affecting-sleep/