Research Shows Vitamin C and Minerals Cool Off Hot Flashes

vitamin c hot flashesSurprise: One natural remedy proven in a research study to relieve hot flashes may be unexpected to some, as it is such a well-known, widely used vitamin with many benefits.  It’s the famous vitamin C.

The study was called “Non-Hormonal Control of Vaso-Motor Flushing in Menopausal Patients”, published in the journal: “Chicago Medicine.”  Vasomotor refers to the nerves and muscles causing blood vessels to constrict (narrow) or dilate (open). Blood vessels dilate during hot flashes — this process is the body’s way to release the heat. Extensive research indicates that vitamin C strengthens blood vessel membranes, eases hot flashes and helps slow the overall aging process.

In the vitamin C study, A total of 94 patients were studied, all of who had reached menopause.  They were given 200 milligrams of vitamin C and 200 milligrams of bioflavonoids (the substance contained on the inside of orange peels) six times daily.  Therefore each subject received 1200 mg of both the bioflavonoids and vitamin C each day.  The results were that  67% of the subjects reported complete relief from hot flashes and 21% reported partial relief, giving this combination an overall 88% success rate.

Vitamin C is also proven to be a “Beauty Vitamin.”  In support of vitamin C as an anti wrinkle nutrient, a study from the American Journal of Clinical Nutrition announced the results of researchers from the United Kingdom. They discovered that higher vitamin C intakes were associated with a lower likelihood of a wrinkled skin appearance and skin dryness. Vitamin C majorly improved overall skin appearance in a study of 4,025 women aged 40 to 74.

Mineral deficiency can also be a factor in contributing to menopause symptoms such as hot flashes and night sweats.  The pioneering nutritionist Adelle Davis writes of this in her book “Let’s Eat Right to Keep Fit”.

Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale, CA., is someone who fought her own menopausal battle against 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 natural insomnia 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.

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.”

The minerals in Sleep Minerals II are also proven to be beneficial for strong bones, healthy muscles, menopause symptoms, teenage insomnia, and correction of calcium, magnesium, and vitamin D deficiencies.

Vitamin C can be found in many delicious foods and is known to be beneficial for immunity, stomach health, maintaining blood vessels, strengthening bones and teeth, healing wounds, and supporting 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.  High amounts of vitamin C is supplied by citrus fruits, many berries, broccoli, Brussels sprouts, red and green peppers, and in supplements.

For good health, smooth skin, hot flash relief, and a refreshing night of beauty sleep each night, keep your vitamin C levels high and take some absorbable forms of calcium and magnesium. For more information on Sleep Minerals II, visit the natural sleep aid page.

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.

Proven Benefits of Full Fat Dairy for Good Sleep, Bones and Longer Life

full fat dairy benefitsWhen was the last time that you purchased whole milk and drank it without a second thought? If you’re like most Americans, you haven’t enjoyed whole milk in years.

This isn’t by accident. Full-fat dairy has been shunned by U.S government guidelines for many years. Even today, the American Academy of Pediatrics (AAP) recommends that only babies under the age of 2 should drink whole milk.

As a result, it’s long been expected and encouraged that children and adults only drink skim milk or non-dairy alternatives. But is our avoidance of whole milk justified? Recent studies now suggest what many natural health experts have known all along: full-fat dairy supports our overall health and offers incredible benefits.

The Many Health Benefits of Full-Fat Milk

Instead of threatening the body’s health, the higher fat content of whole milk and whole milk yogurt actually seem to provide added benefits to the body.

While skim milk offers less than 10 mg of omega 3 fatty acids (healthy fats) per cup, whole milk contains 183 mg per cup! This is a dramatic difference considering that omega-3’s are known to improve risk factors for heart disease, fight inflammation, and boost brain health.

Whole milk is also rich in vitamin D, a fat-soluble vitamin that depends on the fat content of whole milk to be absorbed into the body and be used to generate energy, strengthen the immune system, and so much more.

In addition, milk is designed to nourish the body, so it is loaded with other nutrients like calcium, magnesium, B vitamins, and selenium.

Together, the contents of whole milk support the body’s well-being in many ways:

  • Strong, healthy bones
  • Lower risk of obesity
  • Improved brain health
  • Natural sleep remedy
  • Longer lifespan

Whole Milk and Better Sleep

Warm milk is a well-known and time-tested sleep remedy thanks to its high concentration of magnesium and calcium. Both of these nutrients promote rest and relaxation by activating the parasympathetic nervous system, the part of the body responsible for slowing the heart rate and conserving energy. In fact, magnesium and calcium trigger the same chemical messengers as sleep drugs like Ambien, which are designed to treat sleep problems but come with many side effects.

If you want to enjoy the powerful mineral-based sleep benefits of whole milk or whole milk dairy, consider also using a mineral-based sleep remedy like Sleep Minerals II. These natural sleep aids are growing in popularity as more and more people are seeking to achieve high-quality sleep without the use of sleep drugs.

Sleep Minerals II contains highly absorbable forms of calcium and magnesium.  It’s effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia. It also contains vitamin D and zinc and is delivered in a softgel form mixed with natural rice bran oil, making it better assimilated than tablets or capsules and providing a deeper, longer-lasting sleep.

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

Some More Delicious Food Options for Good Sleep

The following whole milk dairy options may also help you sleep more soundly at night and wake up feeling refreshed and ready for the day ahead.

  1. Golden Turmeric Milk with whole milk, turmeric, cinnamon, and honey
  2. Sleepytime Lavender Milk: Heat milk, honey, chamomile, and lavender in a small saucepan until steaming. Remove from heat to allow tea to infuse, then strain out chamomile and lavender buds.
  3. Banana and Almond Butter Whole Milk Smoothie

With so many simple, healthy, and effective sleep remedies out there, you should never have to toss and turn through a restless night or resort to sleeping drugs. For more information on Sleep Minerals II, visit this page.

How to Take Sleep Minerals II, the Natural Insomnia Remedy

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.

Sleep Minerals II is the original drug-free calcium and magnesium formula for better sleep. It calms sleeplessness and insomnia and helps you to relax, fall asleep and sleep deeper.

It’s also helpful for heart health, restless leg syndrome, bone strength, menopause insomnia, muscle cramps, premenstrual syndrome and teenage insomnia.  As well as containing calcium and magnesium, Sleep Minerals II contains vitamin D and zinc and is delivered in a softgel form mixed with natural rice bran oil, making it better assimilated and 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 up at around 3:00 a.m. and after a week or so 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.”

Here are the tips on using Sleep Minerals II:

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 at helping people fall 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 it has been certified as having Good Manufacturing Practices (GMP) and all ingredients are sourced in the USA.

2) Keep the bottle of softgels by your bed. For difficulty falling asleep, take 1 softgel with water 30 to 45 minutes before bed.  Go to the bathroom before bed so you’re not woken up to go too often during the night.   If you are sensitive to supplements or minerals, start with 1 softgel for several nights. In any case, its best to stay with one softgel for about a week.

If after a week or so you are unable to get to sleep, increase to 2 softgels before bed.  Reduce the dose if you become drowsy during the day or your bowels become too loose.  Use 1 softgel for kids over 10

3) Gradually building up the minerals in your system is the best approach to gaining better sleep.  It may take days or weeks of use to get the best results.  Some people start noticing good effects after the first or second week of use – some sooner, some later.  Be sure to continue taking the product, as consistency is the key.

4) If you are taking the product before bedtime and have a drowsy feeling in the morning or your bowels become too loose, you can take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack.

If one softgel continues to be too much, you can gently bite one end open and squeeze half the contents of a softgel into your mouth or onto some food.  You can also open the softgel with the sharp point of a knife  This is also a good approach if the softgels are too big for you to swallow. Save the other half in a baggie or other container.

This is worth doing if you find you need to, as some people require less to get better results.  Even if you’re taking just half a softgel, it’s important to be consistent with it.  Another option is to take a half before bed and another half if you wake up and can’t get back to sleep.  Taking a smaller amount during the night (rather than a whole one) is better.

5) Important Note: If someone takes too much calcium for them, the formula may have a stimulating effect and keep them awake.  If this occurs, reduce the amount you’re taking and it should have a more relaxing effect.  If you’re only taking one, you can bite the end open and take just part of a softgel.

6) If you are taking any medications in the evening, its best to take them at least an hour apart from the Sleep Minerals.  This is because each thing may have a different effect and its best to keep them separate.

I look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep.  Let me know how you do by emailing me at info@nutritionbreakthroughs.com.

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

Best of health,

Jobee Knight
President
Nutrition Breakthroughs

Studies Show Natural Remedies for Restless Leg Syndrome and Insomnia

restless leg syndromeRestless Leg Syndrome as a disruptive condition that affects the nervous system and up to 10% of the U.S. population have some form of it.

It results in an irresistible urge to move the legs (and sometimes the arms), often accompanied by unpleasant sensations in the legs such as creeping, crawling, tingling, pulling or pain.

Because RLS most often occurs in the evening, it can disrupt sleep, contribute to insomnia, and reduce a person’s quality of life.  RLS tends to run in families.  A few natural remedies have been shown to help calm the symptoms of restless legs.

The B vitamins are nourishing and essential for the good nervous system health.  A study from the journal “Alternative Medicine Review” found that administration of folic acid (one of the B vitamins) alleviated the symptoms of RLS and may play a role in the treatment of primary, familial RLS.  As a note, the B vitamins work together as a group and should be taken together in a supplement. This will prevent creating a deficiency in the others by taking only one of the whole group, such as folic acid (also known as vitamin B8).  Some of the other B vitamins include thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3).

In the article “Restless Leg Syndrome Responds to Calcium” by Peter Gott, M.D., he says: “Calcium has been found to be helpful in relieving nocturnal (night time) leg cramps, and some RLS sufferers have also found that it is beneficial in preventing symptoms when taken just prior to sleep…… Other deficiencies, most notably iron, magnesium, folic acid and B vitamins, are also known to cause RLS symptoms in some.”

A recent study published in the journal of “Medicine and Science in Sports and Exercise” gave the results of various forms of exercise on people who suffer with periodic leg movements (PLM).  PLM is a night-time condition with similar symptoms to RLS in which sufferers experience a repetitive cramping or jerking of the legs during sleep.  The results showed that both intense short-term exercise and longer term exercise lowered the symptoms and greatly aided with falling sleep and staying asleep.  (A tip would be to exercise earlier in the day as it may be stimulating if done too close to bed time).

Magnesium deficiency is a key factor in RLS.  Studies in the Journal “Sleep” and the “Romanian Journal of Neurology and Psychiatry” have found magnesium to be an effective natural therapy for RLS.  Insomnia remedies should have a 2 to 1 ratio of calcium to magnesium (twice as much calcium as magnesium).  The original research on this ratio appeared in 1935 in the Journal of Physiological Reviews.

Andrew Weil, M.D. says that using drugs for restless leg syndrome – many of which have serious side effects – should be employed only as a last resort.  He suggests RLS sufferers take a calcium/magnesium supplement at bedtime, do some form of daily exercise, stretch or massage their legs, take a hot bath to relax the legs, and stop smoking if they do so, as smoking may impair blood flow to the leg muscles.  Since caffeine, alcohol, and tobacco can trigger symptoms, avoiding all three substances can also bring relief.

One natural sleep remedy showing good results with restless leg syndrome is Sleep Minerals II made by Nutrition Breakthroughs.  It contains highly absorbable forms of the best minerals and vitamins for relaxation: Calcium, magnesium and Vitamin D. 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.

A Sleep Minerals II user in Missouri says: “This combo in softgel form really works to calm nerves and restless legs, often in as little as 20 minutes.  I’m at mid-life and I find that going too many days without this product and I am edgy and anxious, AND I don’t sleep well.”

Anne B. of El Dorado Hills, California says: “We find the Sleep Minerals very helpful for my husbands restless leg syndrome. He does not do well on many medications and the drug that the doctor prescribed him for this condition was full of bad side effects. Out of pure desperation, I researched the internet and came up with an article about the Sleep Minerals II and decided to try them. Sleep Minerals have been wonderful and we are both now getting a good night’s sleep.  Bob continues to sleep much better and with very little if any movement in his legs. We are both grateful for this product and are glad to see that something as natural as Sleep Minerals II can have such a positive result.”

For more information on Sleep Minerals II for restless leg syndrome and insomnia visit the Sleep Minerals II page.

Top 8 Ways to Cool Off and Sleep Well in Summer Heat

Sleep better with Sleep Minerals II

These tips are for those of us who have sweated in our sheets on hot summer nights, unable to sleep.  In an ideal world, we would all have multiple air conditioners throughout our homes or central air conditioning to keep us cool.

In the actual world, not everyone has these, or even if they do, they may be looking for other helpful options in the case of being away from home or traveling to hot climates.

One question to ask would be whether or not any research studies have been done on the effects of body temperature on sleep.  Yes, in fact there have.  Researchers from the Cornel Medical Center in New York did a study showing that a cooler body temperature does indeed help sleep.  They identified the time at which the participant’s body temperature fell most sharply. This point almost always occurred in the two hours before sleep began.

So without further adieu, here are the creative tips for staying cool at night and sleeping well.

Tip #1 – People with trouble falling asleep might benefit from taking warm or hot baths about 90 minutes before bedtime, per the New York research study noted above.  When they get out of the bath, their body temperature will drop rapidly, and this should help them to fall asleep faster.  Another option for those with less time is to take a cool shower before bed.

Tip #2 –  Stick to loose clothing of cotton, linen or rayon and avoid synthetic fabrics and wool. Check into ‘Wicking Nightwear.’ These nightclothes are designed to whisk away sweat and moisture and keep you dry and comfortable while you sleep. Cotton sheets are best, rather than silk or other fabrics, as they stay cooler.

Tip #3 – Keep a thermos of ice water next to the bed and drink as needed.  The ice water can also be poured onto a washcloth and used on the forehead, legs, feet or other areas.  Another option is to put a hot water bottle in the freezer and use it as needed to stay cool.  Feet can set the pace for the rest of the body, so this may be a good place to put a cool washcloth.

Tip #4 – Try a ‘Chillow’ pillow insert.  The Chillow is filled with water and placed inside the pillowcase, on top of the pillow.  It absorbs and dissipates heat to keep you cooler and doesn’t require refrigeration.  It is comfortably cool, rather than cold and it always stays dry.

Tip #5 – Use some smart strategies for box fans and other fans.  Point a fan facing out the window so it will push the hot air outside, leaving cooler air in the room.  A do it yourself air conditioner can be made by putting a shallow pan of ice in front of a fan.  A cooling breeze will be created from the cold water as the ice melts.

Tip #6 – Put a blow-up air bed on the ground with some sheets and blankets and sleep on it.  This puts you closer to the floor where the air is cooler, as hot air rises.  If your bedroom is on a second floor, go the first floor to sleep.

Tip #7 – Keep the oven off and eat light meals that are cooling to the body such as fruit and vegetable salads, pasta salads, cold rice and veggies, or rice cakes with a slice of cheese, etc.  Delicious cold soups can be eaten such as split pea or lentil.

Tip #8 – Calcium is known to cool, soothe and relax the nervous system according to Chinese medicine.  In their system, a food’s temperature refers to the heating or cooling effect it has on the body once it has been ingested – rather than the temperature of the food when it is eaten.

For a cooling effect on the body during the night, take a well-absorbed form of calcium and magnesium before bed such as Sleep Minerals II from Nutrition Breakthroughs. This natural sleep remedy contains unique forms of calcium, magnesium, vitamin D and zinc.  It is formulated in a softgel with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

Hot flashes and night sweats can be brought on by hot weather, as well as other causes such as hormonal changes, spicy foods or alcohol.  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 II, I noticed an incredible difference with my sleep. I have much less interruption from hot flashes, I‘m sleeping much better and I’m a lot more comfortable.”

Some other healthy advice would be to eat more of the calcium rich foods like cheese, almonds, spinach, parsley, beans, kale and broccoli.

In summary, make use of these tips to stay cool on hot summer nights, and you can also come up with some other similar ones of your own.  You’ll be happier the next day that you did!

B Vitamins Can Remedy Insomnia per Sleep Research Study

vitamins for sleepThose of us who have experienced insomnia know what its like to toss and turn through the night trying to get some good sleep.  And then the next day can be filled with brain fog, irritability, exhaustion and just not quite feeling like one’s usual self.  Some will turn to sleeping drugs, only to find the effects wearing off over time and the side effects strong.

On the other hand, nutrition can be one of the most essential supports and defenses in winning the battle to achieve calmer, deeper, longer sleep.  There are some vitamins and nutrients in particular that have been shown in research studies to soothe a person’s frequent awakenings and improve overall sleep.

B vitamins can come in very handy for those experiencing insomnia or restless leg syndrome (also known as RLS).  Those who have restless leg syndrome undergo unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful. They often suffer with chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve sensations in their legs at night.

One study from the journal “Sleep Medicine” published the results of 28 elderly patients who had severe RLS with night time leg cramps that disturbed their sleep. They were given B complex capsules containing B-1, B-2, B-6 and B-12.  The study authors observed that after 3 months, 86% of the patients taking vitamin B supplements had prominent remission of leg cramps, whereas those taking the placebo had no significant difference.

In this study, treatment with vitamin B complex significantly reduced the frequency, intensity, and duration of night time leg cramps. Because vitamin B complex is a relatively safe and effective alternative to quinine, the main drug used for RLS, they feel that doctors should reconsider using drugs and change the usual treatment of choice for night time leg cramps.

One’s overall brain health is closely related to healthy sleep.  From the same study in “Sleep Medicine”, the authors noted that thiamine or vitamin B-1 deficiency can cause fatigue, weakness, intestinal symptoms, memory loss and disturbed sleep. They also point out that Parkinson’s disease sufferers generally have low levels of niacin or vitamin B-3, a deficiency of which can also cause insomnia and sleeplessness.

Another point from the article is that vitamin B-6 is a necessary co-factor in the creation of amino acids, which are the building blocks of protein.  The importance of this is that brain chemicals such as serotonin and melatonin are made out of the amino acids tryptophan.  Serotonin and melatonin have key roles in supporting good sleep and cannot be produced without enough B-6.  Even a mild deficiency of B-6 results in inhibited activity of these brain nutrients and may create insomnia.

Magnesium and calcium are long-time proven sleep remedies. A study on magnesium 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.

Calcium is known to soothe sleeplessness and provide a deeper sleep.  In a report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency often causes difficulty with falling asleep.  This same study says that: “Muscle cramps associated with calcium deficiency often occur at night and without exertion.  Such cramps usually involve the calves and thighs, but not the hands or feet.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale, CA., 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 which contains highly absorbable forms of the best minerals for sleep and relaxation: Calcium and magnesium, along with Vitamin D and zinc. The ingredients are delivered in a softgel form along with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.  These minerals are also proven to help with restless leg syndrome, bone and muscle strength, teenage insomnia and menopause insomnia.

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, make good use of natural vitamins and minerals as the first line of defense in the war against sleeplessness and insomnia.

For more information, visit the Sleep Minerals II page.

 

Studies Show Yogurt Helps Weight Loss and is a Natural Sleep Aid

A healthy bacteria similar to the acidophilus used in yogurt has been found in a Canadian study to help overweight women to lose weight and keep it off.  Known as “probiotics”, these healthy bacteria in the intestine are “pro” or beneficial to the health of the body.

They stimulate the immune system to be stronger, keep the stomach and bowels healthy, and help urinary health.  In addition, an earlier Stanford University study found that obese people have different gut bacteria than normal-weighted people — a first indication that gut bacteria can play a role in overall weight.

The Stanford University research has now spurred a new study, done by a team of researchers at the University of Laval in Quebec Canada.  Headed by Professor Angelo Tremblay, the researchers sought to confirm the premise that consuming probiotics could help reset the balance of intestinal flora in favor of those that promote a healthy weight.  It may be that a diet high in fat and low in fiber leads to certain bacteria flourishing at the expense of others.  They recruited 125 overweight people to test this theory.

During the first 12-week period of the Canadian study, the subjects underwent a weight-loss diet.  This was followed by a 12-week period aimed at maintaining their body weight.  Throughout the entire 24 weeks, half of the subjects took two pills daily containing probiotics, while the other half received placebos.  After the 12-week dieting period, there was an average weight loss of 8.8 pounds in the women in the probiotics group and 5.7 pounds for women in the placebo group.

The interesting difference is that at the end of the 12-week maintenance period, the weight of the women in the placebo group stayed the same, but the probiotics group continued to lose weight – a total of 11.5 pounds per person.  Upon testing, these women demonstrated having a drop in an appetite-regulating hormone, as well as less of the intestinal bacteria related to obesity.

Professor Tremblay concluded that probiotics may make the intestinal wall stronger and more able to prevent inflammatory substances from passing into the intestine and entering the bloodstream.  Those very substances and molecules that can lead to diabetes and obesity.  He believes that several types of the probiotics found in yogurts and supplements can have a similar effect.  Their study was published in the British Journal of Nutrition.

Yogurt is also a proven natural sleep aid due to the high amount of calcium it contains. William Sears, M.D. says: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.”

Dr. Sears continues and says: “This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

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.

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, which are the best minerals for sleeplessness and insomnia, menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than hard 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 II – 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.”

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 after a few days use my sleep improved quite a lot. I wake up 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.”

This news is provided by Nutrition Breakthroughs. Since 2001, Nutrition Breakthroughs has provided natural health articles and effective natural remedies.  Their mission is to provide nutritional supplements that work well and help people to avoid drugs and their side effects.

Since 2009, their natural sleep remedy Sleep Minerals II has been keeping that promise — by soothing even the worst insomnia and helping everyone from teenagers to seniors to get a good night’s sleep.  For more information, visit the Sleep Minerals II page.

Sleep Foods: Almonds Contain Melatonin and Magnesium for Better Sleep

almonds for sleepIn the quest for a good, restful night’s sleep with less tossing and turning, people are reaching out to learn more about natural sleep aids and sleep-inducing foods.

At the top of many sleep food lists are almonds – a healthy food that’s high in two of the best-known sleep substances – magnesium and melatonin.

Melatonin is a hormone that’s produced by a gland located in the center of the brain. At night or in the dark, this gland naturally releases melatonin to regulate the sleep cycle. A recent study appeared in the journal Nutrients called Dietary Sources of Melatonin.

The researchers in this study say that in the realm of plant foods, nuts contain the highest amount of melatonin.  Almonds, walnuts and pistachios have good amounts of it.  The study goes on to say it’s a proven fact that melatonin concentration in human blood can significantly increase after a person eats some melatonin-containing food.

Almonds are a special nut as they contain the highest magnesium levels. One ounce of almonds, which is about a handful or 23 nuts, contains 80 milligrams of magnesium.  This is 20% of the suggested daily value of 400 milligrams.

Magnesium has the ability to promote sleep and this is thought to be linked to its actions in lessening inflammation in the body.  In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking two magnesium tablets twice a day resulted in significant increases in sleep duration and reduced cortisol levels in the body.  Cortisol is a stress hormone made by the adrenal glands that can keep people awake.

A study on almonds for sleep in animals was reported in the Journal of Natural Medicine.  A water-based extract of almonds was used in the study.  With the almond extract, the scientists observed a significant prolongation of total sleeping time as well as significant increases in the deepest levels of sleep. The results suggest that a water-based extract of almond has significant sedative effects, which may support its therapeutic use for insomnia.

To increase magnesium in one’s diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans or other nuts.  Some ideas are to include them in granola mixtures, baked goods, fruit salads, vegetables and yogurt.  Soaking raw almonds in a bowl of water overnight and drying them in the oven at low heat is known to increase their nutritional value and help with digestion, however this isn’t necessary in order to enjoy their benefits.

Besides magnesium, almonds are also bursting with many other nutrients.  Jenny Heap, a registered dietitian with the Almond Board of California, says that “Almonds have been studied extensively for their benefits on heart health, diabetes and weight management.  The unique nutrient combination of almonds consists of plant-based protein, fiber and healthy fats, plus key nutrients like vitamin E and magnesium.  This makes them a heart-healthy snack.”

Jenny Heap continues, saying: “Ounce for ounce, almonds are higher in fiber, calcium, vitamin E, riboflavin (vitamin B-2) and niacin than any other tree nut.  Every one-ounce serving of about 23 almonds provides 6 grams of protein and 4 grams of fiber, plus 35% of the daily value of vitamin E, 20% of magnesium, 20% of vitamin B-2, 8% of calcium and 6% of potassium. In addition, almonds are a low-glycemic index food that helps stabilize blood sugar levels.”  (Quotes are courtesy of the Live Science website).

One magnesium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of magnesium and calcium, which are the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Sleep Minerals II 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 II – 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.”

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 after a few days use my sleep improved quite a lot. I wake up 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.”

A healthy plan for good sleep is to make good use of magnesium-rich foods such as almonds and also include an effective magnesium and calcium supplement for natural relief of sleeplessness.

This 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.

Calcium Helps Sleep and Remedies Insomnia per Studies and Reviews

Calcium-sources

Warm milk has long been a highly recommended folk remedy for insomnia. Regarding this, William Sears, M.D. says: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.”

Dr. Sears continues and says: “This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

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 another report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep.  This same study says that: “Muscle cramps associated with calcium deficiency often occur at night and without exertion.  Such cramps usually involve the calves and thighs, but not the hands or feet.”

Regarding magnesium, this study notes that 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.”

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 absorbable than tablets or capsules and providing 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.”

In summary, make good use of natural minerals as the first line of defense against  sleeplessness and insomnia.

For more information, visit the Sleep Minerals II page.