Top 3 Anti-Inflammatory Foods for Better Sleep, Good Health

Olive oil anti inflammatoryInflammation comes into play in our bodies when bacteria, viruses, damaged cells or unhealthy substances are recognized and attacked by our immune system.  Without immunity and inflammation, healing would not take place.

This system defends our health and is made up of white blood cells, “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.

In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues.  This can lead to arthritis, celiac disease, irritable bowel disease and others.  In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s, an inflammatory bowel and more.

Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body.  Here are the top three food-based inflammation fighters.

Vitamin D Foods

Vitamin D has been the subject of many studies for its potent anti-inflammation properties.  The foods highest in vitamin D include sardines, salmon, mackerel, herring, maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.

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 is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.

Vitamin D has also been studied for its benefits for sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”.  The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D was maintained in their blood over many months.

This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause.  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.

Walnuts

A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts.  The authors say: “Walnuts could be predicted to be more anti-inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants).

ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”

Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. 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 the 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.”

Olive oil

Oleic acid is the main fatty acid found in olive oil.  This substance has been shown to greatly reduce levels of inflammation in the body.  A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”

”Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”

The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia.  Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well.

Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, ginger, wild salmon, beets, garlic, oysters, yogurt and other probiotic dairy foods.  Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of 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.

How to Use Vitamin E to Battle Aging Skin, Increase Smoothness

vitamin e foodsBy Jacqueline Reilly

The famous vitamin E is renowned for combating aging by keeping joint degeneration at bay and increasing eye and heart health. What is not so well known is that vitamin E can help aging skin to retain its smoothness, moisture and beauty.

Research from the World Congress of Public Health and Nutrition reports that more than 90% of Americans fall below the daily recommended amount of vitamin E.  The recommended daily allowances are provided by the U.S. Food and Drug Administration, and for vitamin E it’s 15 milligrams per day.

The secret to vitamin E’s importance for both internal health and external beauty is similar to that of the other antioxidant vitamins (A and C) — their ability to undo the “free radical” damage that causes skin to develop lines and lose elasticity and firmness.

Free radicals are damaging molecules that come from a reaction of oxygen inside the body.  They come from pollution, smoke, medications, infection, stress, toxic chemicals, a poor diet, and also as a byproduct of normal digestion and metabolism.

“Anti-oxidants (or anti oxygen substances) such as vitamins E, C and A can help to defend the body against free radical damage and repair it.  These nutrients can assist to create skin that is firm and luminous, and incorporating both nutritional and topical approaches can be of benefit.

Topical Vitamin E in Dermatology

Vitamin E is a popular skin treatment because of its ability to stop reactive oxygen molecules from altering the formation of collagen.  Collagen is the main protein in connective tissue, bone and other key tissues in the body.  Vitamin E also maintains the elasticity in cellular spaces that provide the balance necessary to preserve skin moisture.

A dramatic example of vitamin E’s effectiveness for skin health comes from a study done at Ohio State University.  Scientists there found that one particular form of Vitamin E called ‘tocotrienol’ could significantly reduce the amount of damage caused by burns. They concluded that “This model (research) shows that if the level of tocotrienol in the skin is increased five-fold within the first six to twelve hours after a burn, subsequent burn damage will be reduced by at least 50 percent.”

Topical Vitamins Can Boost Beautiful Skin

In addition to Vitamin E, Vitamins C and A are also used in modern skincare to boost skin health and smoothness. In fact, all three vitamins work together to promote the production of collagen. As noted by Leslie Kenton in her best-selling book “The Skin Revolution”, Vitamin C is essential and plays an important role in a transformation in your skin cells, taking up the important amino acid, proline, and using it to make new collagen.”

salad with vitamin eDoes Diet Matter?

What a person eats can have a great affect on their skin’s appearance.  It is important to consume an antioxidant-rich diet to ensure the cells are well guarded against the ravaging effects of free radicals. Avoid refined ingredients such as white flour and sugar, which cause the collagen fibers (which should be present in tidy bundles) to tangle and become crossed up.  The result can be lines, wrinkles and aging skin.

A diet featuring quality proteins like fish and grass-fed meats, seasonal vegetables and fruits, and healthy fats such as olive oil, is recommended for its richness in the antioxidant vitamins A, C, and E. 

Boosting Your Vitamin E Intake

Foods which contain good amounts of Vitamin E include nuts, seeds, avocado, leafy green vegetables, broccoli, butternut squash, olive oil, trout and kiwi fruit. Try if possible to buy organic fruits and vegetables, since recent studies have shown they contain significantly higher levels of antioxidants than conventionally grown produce. They also contain less heavy metals, and since they are pesticide-free, they help reduce the skin’s toxic burden.

Vitamin E can be a great part of one’s skincare routine, and there are an abundance of skincare products in natural food stores that contain this fat-soluble powerhouse. Combine a nutritional approach with a daily skincare routine, to give the skin all the nutrients it needs to glow from within. If a person has very sensitive skin, it’s possible that topical vitamins in skincare products can be an irritant.  In this case, test a small amount of any product and wait several hours before using it liberally.  For all the beautifying benefits it provides, be sure to add vitamin E-rich foods to your diet.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of 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, arthritis, aches and pains, stronger hair and nails and more energy.

Study Shows Walking Reduces Menopause Symptoms, Hot Flashes

menopause symptomsExercise 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 menopause symptom improvements, 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.”

For more info on Sleep Minerals II visit here.

Tips on How to Take Sleep Minerals II: The Effective Natural Aid

Sleep Minerals IIGreetings to you,

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.

Best of health,

Jobee Knight
President
http://www.NutritionBreakthroughs.com
Toll-free: 888-861-0326