Healthy Fruits to Eat Plus Top Sleep Foods Cherries and Bananas

Greetings to you,

Below is a chart with eight of the “Must eat” fruits. Take a look at the benefits shown here, but in reality there are truly many more health advantages to eating raw, healthy fruits and vegetables that are bursting with life.

For example, a study from Harvard University found that eating blueberries helps to prevent diabetes.  Another thing scientists have found is that fresh fruits and vegetables reduce inflammation and stress in the body and can add years to one’s life.

Many of the scientific studies on cherries are done with tart cherries or Montmorency cherries — usually sold as juice, dried, frozen, and in powdered supplement capsules. For those seeking a food-based remedy for sleeplessness and insomnia, the tart Montmorency cherry is known to contain high levels of melatonin, the hormone made in the brain that regulates the sleep-wake cycle.

The European Journal of Nutrition presented a placebo-controlled study that proved drinking tart cherry juice increases melatonin and improves sleep quality. Drinking the juice resulted in longer sleep times, less daytime napping and greater overall sleep efficiency (the ratio of the time spent in bed to the time actually spent sleeping).

Another recent study on the use of melatonin-rich foods for sleep appeared in the journal “Nutrients”.  The study was called “Dietary Sources of Melatonin.”  Many nuts are known as “drupe fruits”.  These are fruits with pits or stones inside.  The researchers for the study in “Nutrients” noted that nuts contain some of the highest quantities of melatonin.  Topping the list are almonds and walnuts.  Almonds deliver a two-part punch as they are also high in magnesium, a mineral known to induce sleep.

Bananas are high in both magnesium and potassium, and each of these minerals are proven to help good sleep in research studies.  The Journal “Sleep” recently reported that the use of potassium for sleep results in significant improvements in quality of sleep and less waking up during the night.

Warm milk is perhaps the most famous natural sleep aid.  James F. Balch, M.D., author of Prescription for Nutritional Healing, writes that: “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 European Neurology Journal supports this with their study showing that the normal course of sleep is achieved by increasing calcium levels in the body.

One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs.  This natural sleep aid contains powerful forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, stomach health, teenage insomnia and menopause insomnia.  The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbed 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 at around 3:00 a.m. and after a few days use my sleep improved quite a lot.  I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.  This has been a great improvement.”

Sleep inducing fruits and minerals are a healthy alternative to taking sleeping drugs, and fruits and vegetables in general are among the healthiest foods in existence.  For more information on natural minerals for sleep, visit the Sleep Minerals II page.


Magnesium as an Insomnia Remedy – Proven Research

Magnesium is an Effective Sleep Remedy

The magnificent mineral magnesium is the second most abundant mineral in our cells and is known to be effective for strengthening heart health, reducing diabetes, and treating migraines, insomnia and depression.  With increasing age, the risk factor for developing magnesium deficiency grows larger.

A National Institutes of Health fact sheet says that adults are at increased risk of magnesium deficiency due to a decreased ability to absorb the mineral.  And according to the Journal “Sleep”, nearly 50% of older adults are experiencing insomnia and having with difficulties with falling asleep, staying asleep, and waking up early.

Several reports have come out regarding the role of magnesium deficiency in insomnia.  The journal “Magnesium Research” writes that magnesium deficiency contributes to sleep disorders and interrupts sleep by reducing melatonin levels in the body.  According to the Human Nutrition Research Center in North Dakota, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. Good sources of magnesium in foods include fish, whole grains and green leafy vegetables.

The most recently released study on magnesium for sleep comes from the University of Medical Sciences in Iran.  Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia.  However, it’s interesting to note the researchers recommend their results be extended as a helpful aid to all ages of the general population.

In the University study, the subjects 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 and sleep efficiency, with less night time interruptions and fewer early morning awakenings.

From blood samples taken, the researchers found that magnesium significantly reduced cortisol levels in the body, which is a stress hormone that can keep people awake.  Magnesium also brought about a statistically important increase in melatonin, the hormone involved with sleep-wake cycles.

Their conclusion: Supplementation with magnesium improves subjective and objective measures of insomnia in elderly people and is a useful natural remedy to manage sleep disorders – not only in the elderly but as an effective sleep aid for people of all ages.

Regarding supplements containing magnesium that are taken as an insomnia remedy, the combination of minerals included and the presence of complementary vitamins (such as calcium and vitamin D) are vital. Formulas should contain a 2 to 1 ratio of calcium to magnesium for the best utilization in the body. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.  In addition, softgels that mix the minerals with natural carrier oils allow them to be more fully absorbed than with tablets or capsules.

One formula that has these qualities and is gaining in popularity is Sleep Minerals II from Nutrition Breakthroughs.  Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for restless legs syndrome, bone strength, teenage insomnia and menopause insomnia.  The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy rice bran oil, making it quickly absorbable and allowing it to provide a deeper, longer-lasting sleep.

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.”

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference.  I was regularly waking at around 3:00 a.m. and after a few days use my sleep improved quite a lot.  I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”

Minerals have come to the forefront as some of the most effective natural remedies for insomnia.  For more information on Sleep Minerals II, visit this page.

Study on Puberty in Girls, Teen Insomnia, Calcium Deficiency

                                 
A study in the Journal of Pediatrics has found that the hormonal changes of puberty in girls can create a time of substantial risk for the development of insomnia.

The researcher’s data came from a random sample of 1,014 adolescents who were 13 to 16 years of age in the city of Detroit Michigan. The study was conducted with adolescents who had a history of insomnia, and who also reported they currently had insomnia.

In an exploratory analysis between insomnia and puberty development, the onset of menstruation (menses) was associated with an increased risk for insomnia that was three times greater. There was no difference in the risk for insomnia among girls before menses onset.

The researchers concluded that Insomnia seems to be common and chronic among adolescents. The study found that there is often a gender difference in risk for insomnia, and it seems to emerge in association with the onset of menses.

Teenagers are a special breed, having to face all the challenges of being in an in-between stage of life; not quite a child anymore and not yet an adult.  Along with an acceleration of social interests and activities, they also sustain accelerated physical growth and increased nutritional needs.

Given the consequences of sleep deprivation among teenagers, including blunted mental acuity, poorer school performance, and even poorer physical and emotional health, prevention and treatment may need to become “important priorities”, the study researchers say.

According to the U.S. Department of Agriculture, 90% of teen girls and 70% of teen boys are not getting enough calcium.  Their bones are growing the fastest during the teen years and they need more calcium than at any other time of life.  This calcium deficiency can translate into irritability, nervous tension, hyperactivity and insomnia.

Due to a deficiency of crucial minerals at the teenage time of life, calcium and magnesium supplements can be an effective sleep remedy.  One natural insomnia remedy that’s gaining in popularity for all ages is Sleep Minerals II from Nutrition Breakthroughs.   It contains potent forms of calcium, magnesium and vitamin D, all combined with heart-healthy rice bran oil in a rapidly absorbed softgel formula.  Softgels that combine oils with the minerals are digested more thoroughly than tablets or capsules.

Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time.  I was surprised — I received the Sleep Minerals II and began taking it and I actually slept.  In the past if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong comparison. Those little guys get up every two hours, but I don’t anymore.”

With insomnia being common and chronic among teenagers, let’s help them get the nutrition and sleep that they need.

For more information on Sleep Minerals II visit this web page.

Related article:

Teenage Insomnia: Studies, Remedies and Tips

How Vitamin D Rich Foods May Help Remedy Insomnia

vitamin d foods for sleepDo you struggle with falling asleep or staying asleep at night? If so, you are not alone. Every night, millions of people lie in bed hoping for a restful night’s sleep that does not come.

It is estimated that one in three people will develop acute insomnia every year, and about 10% of these individuals will struggle with insomnia for several months at a time.

Insomnia can wreak havoc on one’s ability to live a normal, productive life. In fact, lack of sleep can lead to mood changes, memory loss, and impaired judgement. In addition, unresolved or unmanaged sleep disorders can increase the risk of chronic pain, depression, and a compromised immune system.

There are a variety of sleep medications on the market to help manage insomnia. However, the side effects often lead to a new set of health complications. As a result, many people have begun searching for a safer, natural alternative to promote a healthier sleep cycle. Of the options on the market, vitamin D is proving to be a serious contender.

Vitamin D at a glance

Vitamin D has been making media headlines for over two decades. Originally believed to be important solely for bone health, research continues to uncover a wide range of additional health benefits of maintaining optimal levels.

Unfortunately, despite the thousands of studies that have showcased the body’s need for vitamin D, deficiency remains highly prevalent. This is due to a variety of factors, including but not limited to:

  • Indoor lifestyle
  • Sunblock use
  • Avoidance of mid-day sun exposure
  • Lack of supplement use
  • Imbalanced diet
  • Obesity

Often, people who are vitamin D deficient experience symptoms like fatigue, joint and muscle pain, frequent infections and insomnia.

How vitamin D status may impact sleep quality

Vitamin D is not just a vitamin, it’s a hormone. That means, after undergoing a couple of activation processes in the body, it binds to cells throughout the body to regulate a wide range of bodily functions.

Hormones are fat-soluble substances derived from cholesterol. They are produced by glands such as the thyroid, adrenals and pancreas, and then released into the bloodstream to reach target cells. These include cortisol made by the adrenals, testosterone, estrogen and yes, vitamin D.

So, how may vitamin D impact sleep? Vitamin D receiving points are located throughout regions of the brain that regulate our mood and sleep patterns. This has led researchers to theorize that vitamin D helps regulate the circadian rhythm, which is our body’s internal clock that instructs us when to sleep, eat, and rest.

  • Several studies have supported this theory by reporting a relationship between healthy vitamin D levels and improved sleep quality. In addition, a recent study found that vitamin D deficiency is associated with an 11-fold increased odds of resistance to sleep medication. This means that the people who didn’t respond to sleeping drugs had a lower level of vitamin D in their body.

Best sources of vitamin D

Thankfully, there are a variety of ways one can ensure they are receiving enough vitamin D to promote healthy sleep cycles.  This includes safe sun exposure (avoiding getting burned), supplementation, and eating a balanced diet.

Now more than ever, foods are being fortified with vitamin D in an effort to better support the body’s needs. However, people frequently ask, which form is better, vitamin D2 or D3?

Vitamin D2 is obtained through the diet and is produced by plants; whereas D3 is naturally produced when the skin is exposed to the sun and it can be consumed via animal sources in the diet.

Vitamin D3 is more bioavailable than D2, meaning this form is more efficiently utilized by our bodies. For this reason, experts recommend people ensure they are receiving ample amounts of vitamin D3 per day.

Top dietary sources of vitamin D

  1. Cod liver Oil is the most potent dietary source for vitamin D3. In just one tablespoon, you can receive 1,360 international units (IU) vitamin D3. In addition to vitamin D, cod liver oil is rich in vitamin A and omega-3 fatty acids.
  2. Fatty fish, such as salmon, sardines and mackerel are the best dietary sources of vitamin D, with about 500 IU vitamin D3 content in just three ounces of cooked fish. Also rich in omega-3 fatty acids, these sources offer a heart-healthy option for those looking for a balanced dietary approach to maintaining healthy vitamin D levels.
  3. Plain greek yogurt is another healthy option to provide some of your daily vitamin D needs. Known for its probiotics, greek yogurt helps support a healthy intestinal tract. In addition, it is a great snack for people who struggle with hyperglycemia (high blood sugar) due to its high protein, low carbohydrate ratio. It also contains calcium, magnesium and about 80 IU vitamin D per 6 oz serving.
  4. Eggs offer another beneficial source of vitamin D3. They generally contain about 40 IU per yoke.
  5. Perhaps one of the most popular dietary sources of vitamin D is milk. It offers about 120 IU vitamin D3 per serving. Milk also provides a great source of calcium. For this reason, milk is an important dietary component to protecting bone health.

Final thoughts

If you struggle with insomnia and hope vitamin D may help improve your sleep quality, there are a couple important factors to keep in mind. First, consistency is key. Although time of day isn’t important when eating foods rich in vitamin D or taking an oral supplement, it is important that this is done on a regular basis.

Research suggests that taking a couple thousand international units (IU’s) of vitamin D per day between foods and supplements is ideal when addressing sleeplessness and insomnia.

One supplement that contains a good amount of vitamin D is Sleep Minerals II from Nutrition Breakthroughs. It also contains highly absorbable forms of calcium, magnesium, and zinc, which are all blended together with healthy oils to form an absorbable soft gel. Together, these vitamins and minerals work to help facilitate quality sleep.  Vitamin and mineral deficiencies can cause one to wake up in the middle of the night and be unable to fall back asleep.

One Sleep Minerals II user in Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up.  Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

Vitamin D is one of the master players in the game we all hope to win: Vibrant health, well-being and good sleep. Use it well in foods and supplements, as well as together with those minerals that are best-known for being relaxing insomnia remedies.

For more information, visit the Sleep Minerals II page.

5 Tips for a Healthy New Year from Nutrition Breakthroughs

new yearsNew Years Greetings to you!

Here are five tips for increasing your good health in the New Year:

1. Choose healthy foods: Increase salads, cooked vegetables and raw fruits.  Eat healthy, preferably organic proteins such as grass-fed meat, wild Alaskan salmon, and organic eggs..  Eat wholegrain versions of carbohydrates and drink lots of pure water in between meals.

2. Take a walk each day, or a couple of short walks.  This supports virtually every organ and system in your body to stay strong.  It also detoxifies impurities and ease aches and pains.

Walking is also proven to help good sleep and remedy insomnia.  Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern.

Walking can also help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and also reduce stress and increase well-being.

Exercise such as walking may also be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia and heart symptoms, according to a study from the Annals (Journal) of Behavioral Medicine.

3. Take supplements:  Fish oil helps reduce inflammation and supports the eyes and brain; digestive enzymes increase absorption of foods and reduce gas; MSM remedies joint stiffness and arthritis, and Sleep Minerals II provides calcium, magnesium, and vitamin D in some highly usable forms to support good sleep.

4. Reduce stress.  Take breaks to do artistic or creative things that you enjoy.  When communicating with others, express things, and receive communications from people in a positive, upbeat way.

Support for stress can be found in certain vitamins.  The adrenal glands are known as the “stress glands”.  Vitamin B-5, also known as pantothenic acid, is used by the adrenal gland as a key component to manufacture its hormones.   A deficiency of
B-5 can result in impaired adrenal function and more physical and mental stress.

Regarding vitamin C, the highest amounts of vitamin C in the body are found in the adrenals and this vitamin is used to make all of the various adrenal hormones. When one is faced with stress, vitamin C is rapidly used up.

5. Look to the future.  We’ve all done some great things in this year just past.  Let’s
acknowledge our best achievements and take pride in them, and then turn our sights toward the year to come.  It’s a new canvas to paint our dreams on, so take out those brushes and create some masterpieces worthy of your signature!

Yours in good health,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Provider of Natural Health Info
Toll-free U.S. (888) 861-0326
International (818) 913-4308

New Chart on the Benefits of Seeds: Flax, Chia, Pumpkin

Greetings to you,

Check out the amazing health benefits of these power-packed small morsels in the chart below.  Seeds such as flax, chia, sunflower and pumpkin have major healing effects. Because of their high fat content, seeds soak up pesticides and toxins like little sponges. Organic is best.

According to Authority Nutrition: “Pumpkin seeds may be small, but they’re packed full of valuable nutrients.  Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.”

“Because of this, pumpkin seeds have been associated with several health benefits.  These include improved heart health, prostate health, protection against certain cancers and improved sleep.”

Another famous healthful seed is the sunflower seed, which can be eaten as a crunchy snack or used as creamy sunflower seed butter.  They are a good source of vitamin E, B complex vitamins and many minerals.  These nutrients help protect the heart, give us energy, and strengthen our immunity against infections.

Enjoy the chart below.  This natural health information is brought to you by Nutrition Breakthroughs, maker of effective natural sleep aids and natural joint and pain remedies.

To your health,

Jobee Knight
Nutrition Breakthroughs

Seeds for healthProvided by Nutrition Breakthroughs.com

Top 12 Health Benefits of Walking

Greetings to you,

Walking is very beneficial to many aspects of our health and well-being.  Regarding sounder, deeper sleep resulting from taking walks, studies at the University of Arizona have found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women. 

Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern. Walking can also help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and can also reduce stress and increase well-being.

Exercise such as walking may also be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia, and heart symptoms, according to a study from the Annals (Journal) of Behavioral Medicine.

For those of us who work in an office, its important to stand up and stretch and take breaks to walk around at least once an hour to keep things moving and healthy in the body.  These walking breaks are important for muscle and bone health, as well as for the heart and other organs.  Better yet, go outside and get a new view of things before settling back down to work in the front of the computer!

Check out the chart below for the twelve best benefits of walking. Go out and have some fun with your walks.  Walk with friends.  Try to go out on different routes and see different things.  You’ll be glad you did!

Best of health,

Jobee Knight
Nutrition Breakthroughs
Maker of the Effective Natural Sleep Aid Sleep Minerals II

Walking benefits

This health information is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II