10 Healthy Reasons to Get Good Sleep and How to Do It

People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are 10 reasons why good sleep is important.

1. Poor Sleep Can Make You Fat

Poor sleep is strongly linked to weight gain.

People with short sleep duration tend to weigh significantly more than those who get adequate sleep.

In fact, short sleep duration is one of the strongest risk factors for obesity.

In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.

The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise.

If you are trying to lose weight, getting quality sleep is absolutely crucial.

Bottom Line: Short sleep duration is associated with a drastically increased risk of weight gain and obesity, in both children and adults.

2. Good Sleepers Tend to Eat Fewer Calories

 

Studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories.

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.

This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

Bottom Line: Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.

3. Good Sleep Can Improve Concentration and Productivity

 

Sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance.

All of these are negatively affected by sleep deprivation.

A study on medical interns provides a good example.

Interns on a “traditional schedule” made 36% more serious medical errors than interns on a schedule that allowed more sleep.

Another study found short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.

Good sleep, on the other hand, has been shown to improve problem solving skills and enhance memory performance of both children and adults.

Bottom Line: Good sleep can maximize problem solving skills and enhance memory. Poor sleep has been shown to impair brain function.

4. Good Sleep Can Maximize Athletic Performance

Sleep has been shown to enhance athletic performance.

 

In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental well-being.

Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.

A study of over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities.

Bottom Line: Longer sleep has been shown to improve many aspects of athletic and physical performance.

5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke

 

We know that sleep quality and duration can have a major effect on many risk factors.

These are the factors believed to drive chronic diseases, including heart disease.

A review of 15 studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours per night.

Bottom Line: Sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.

6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk

 

Experimental sleep restriction affects blood sugar and reduces insulin sensitivity.

In a study of healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of pre-diabetes.

This was then resolved after 1 week of increased sleep duration.

Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.

Those sleeping less than 6 hours per night have repeatedly been shown to be at increased risk for type 2 diabetes.

Bottom Line: Sleep deprivation can cause pre-diabetes in healthy adults, in as little as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes risk.

7. Poor Sleep is Linked to Depression

Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.

 

It has been estimated that 90% of patients with depression complain about sleep quality.

Poor sleep is even associated with increased risk of death by suicide.

Those with sleeping disorders, such as insomnia or obstructive sleep apnea, also report significantly higher rates of depression than those without.

Bottom Line: Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.

8. Sleep Improves Your Immune Function

 

Even a small loss of sleep has been shown to impair immune function.

One large 2-week study monitored the development of the common cold after giving people nasal drops with the virus that causes colds.

They found that those who slept less than 7 hours were almost three times more likely to develop a cold than those who slept 8 hours or more.

If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful. Eating more garlic can help too.

Bottom Line: Getting at least 8 hours of sleep can improve immune function and help fight the common cold.

9. Poor Sleep is Linked to Increased Inflammation

 

Sleep can have a major effect on inflammation in the body.

In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.

One study observed that sleep deprived patients with Crohn’s disease (a chronic inflammatory disease of the intestines) were twice as likely to relapse as patients who slept well.

Researchers are even recommending sleep evaluation to help predict outcomes in sufferers of long-term inflammatory issues.

Bottom Line: Sleep affects the body’s inflammatory responses. Poor sleep is strongly linked to inflammatory bowel diseases and can increase the risk of disease recurrence.

10. Sleep Affects Emotions and Social Interactions

Sleep loss reduces our ability to interact socially.

Several studies confirmed this using emotional facial recognition tests.

One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness.

Researchers believe that poor sleep affects our ability to recognize important social cues and process emotional information.

Take Home Message

Along with nutrition and exercise, good sleep is one of the pillars of health.

You simply can not achieve optimal health without taking care of your sleep.

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Here are some top tips for getting good sleep from Nutrition Breakthroughs:

Tip # 1 – We live in an electronics-oriented world, from computers, to cell phones, to texting, to reading books on tablets. These tools help increase our efficiency and ability to work and learn and communicate, but when it comes to getting good sound sleep, they can interfere.

One study from a university in New York found that exposure to light from electronic displays can suppress melatonin by about twenty two percent. Melatonin is a hormone made in the brain that helps to regulate the sleep/wake cycle.

It is present in higher amounts at night. The researchers recommend shutting off all electronic devices at least one hour before bedtime and doing some relaxing things before bed.

Tip # 2 – 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 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.

Tip # 3 – Sometimes hunger can strike at 2:00 or 3:00 in the morning and keep one awake. If this occurs, eat something with high protein such as turkey. Turkey contains tryptophan, which is an amino acid (a component of protein) that has a calming effect. According to Ray Sahelian, M.D., “Tryptophan ….can be converted at night into melatonin, the sleep-inducing hormone.”

As a note, concentrated tryptophan capsules are not recommended as they can create grogginess in the morning and take some time to wear off. Other foods that are high in tryptophan include nuts, seeds, chicken, fish, oats, beans, lentils, and eggs.

Tip # 4 – When taking natural sleep aids, it’s good to remember that each person is a unique individual and doing some experimenting with the dosage can be instrumental in achieving success. At first, err on the side of taking too little rather than too much.

Another thing to keep in mind is that natural aids are not drugs and they may not work immediately with the first dose or even the first few doses. It can take up to a couple weeks to see results.

James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.”

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. In the study, taking calcium restored normal sleep patterns.

One example of a mineral-based sleep remedy is Sleep Minerals II from Nutrition Breakthroughs. This sleep aid contains highly absorbable forms of calcium, magnesium and vitamin D. The ingredients are delivered in a softgel form with healthy carrier oils, making them more easily assimilated than capsules or tablets 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 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.”

In summary, take the tips of recent research studies and take a walk each day, put the computers and cell phones away an hour before bedtime, and do something relaxing before bed. Keep a high-tryprophan snack next to your bed at night, and use an effective form of calcium and magnesium for a deeper, longer, less interrupted night’s sleep.

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

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Article source for the 10 Healthy Reasons to Get Good Sleep: https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important

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.

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

Want to Live Longer? Eat Calcium in Foods and Supplements

calcium longer lifeGreetings to you,

An article from the science news website known as Eureka Alert has shared the results of a study on how calcium extends lifespans in women.

Here’s the news article:

Calcium supplements linked to longer lifespans in women – Study finds calcium-rich diet, supplements provide equal benefits

Chevy Chase, Maryland — Taking a calcium supplement of up to 1,000 mg per day can help women live longer, according to a recent study accepted for publication in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism. (A note from the blog author Nutrition Breakthroughs: “endocrinology” refers to the actions of hormones in the body.  Interestingly, in this study, the benefits of longer lifespans were seen when the calcium came from any source, including dairy foods, non-dairy foods or supplements. See a list of calcium-rich foods below).

Calcium, an essential nutrient for bone health, is commonly found in dairy products as well as vitamins. Although calcium is an essential nutrient for bone health, past studies have linked calcium supplements to heart disease risk. Researchers analyzing data from the large-scale Canadian Multicentre Osteoporosis Study sought to clarify this issue and found moderate doses of calcium supplements had a beneficial effect in women.

“Our study found daily use of calcium supplements was associated with a lower risk of death among women,” said the study’s lead author, David Goltzman, MD, of McGill University in Montreal, Canada. “The benefit was seen for women who took doses of up to 1,000 mg per day, regardless of whether the supplement contained vitamin D.”

The study monitored the health of 9,033 Canadians (over a 12-year period), between 1995 and 2007. During that period, 1,160 participants died. Although the data showed women who took calcium supplements had a lower mortality (death) risk, there was no statistical benefit for men. The study found no conclusive evidence that vitamin D had an impact on mortality.

“Higher amounts of calcium were potentially linked to longer lifespans in women, regardless of the source of the calcium,” Dr. Goltzman said. “That is, the same benefits were seen when the calcium came from dairy foods, non-dairy foods or supplements.”

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From the blog author Nutrition Breakthroughs: Some of the best food sources of calcium include kale, collard greens, yogurt, cheese, sardines with bones, canned salmon with bones, broccoli, okra, almonds, figs, navy beans, sweet potatoes and spinach.

This natural health news is provided by Nutrition Breakthroughs, maker of Sleep Minerals II — the effective natural sleep aid with highly absorbable forms of calcium, magnesium, zinc and vitamin D.

Best of health,

Jobee Knight
Nutrition Breakthroughs

Source: http://www.eurekalert.org/pub_releases/2013-05/tes-csl052013.php

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.

Get Ten Percent off Sleep Minerals II for Christmas

Sleep Minerals II

 

Greetings to you,

In celebration of Christmas, Nutrition Breakthroughs is giving you a present of ten percent off Sleep Minerals II when you order before December 17, 2018.  And if you have a friend or loved-one who has insomnia or sleeplessness, you can give them the gift of better, deeper sleep for the holidays.

Simply click the link below and enter “Christmas 2018” in the coupon code space when you check out.

https://www.nutritionbreakthroughs.com/html/sleep_remedy_for_insomnia_help.html

Here are a couple of testimonials we received recently:

Marilyn W. of Riverside, California. says: “I decided to try an experiment.  I was running out of the Sleep Minerals II so I decided to see if they were really helping me in any way.  Now I know they were definitely helping me sleep and were definitely helping me with my hot sweats.  I have not slept well lately and the hot sweats are worse than they’ve ever been.  I ordered a bottle of Sleep Minerals last night and I can hardly wait to get the new bottle.”

Julianne H. of Canada says: “I continue to tell my friends about how Sleep Minerals II has changed my life.  I am fully retired now but still remember driving to work and wondering if I would make it there due to sleep deprivation.  And the debilitating leg cramps that used to occur every night have now become history.  My legs were sore even into the next day.  It’s great to be sleeping so much better, no more sore legs, and my calcium levels are being kept constant.”

Stephanie K. of Indianapolis, Indiana says: “I’ve been taking Sleep Minerals II for almost a year now.  My journey with insomnia started three years ago and I thought I would never get a good night’s sleep again.  I was put on a variety of anxiety medications, none of which worked nearly as well as Sleep Minerals II.  I am absolutely 1000% satisfied with this product and have even given recommendations to my friends and family when they’ve discussed their sleep issues with me.”

Sleep Minerals II is great for people and families of all ages. It is a unique formula containing highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, menopause insomnia and teenage insomnia.

The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly assimilated than tablets or capsules and providing a deeper, longer-lasting sleep.

To get your discount on Sleep Minerals II, click the link below before December 17, 2018 and use the coupon code “Christmas 2018” at check-out.

https://www.nutritionbreakthroughs.com/html/sleep_remedy_for_insomnia_help.html 

Here’s to good sleep for you and for those you care about.

Best of health

Jobee Knight
Nutrition Breakthroughs
Toll-free U.S. (888) 861-0326
International: (818) 913-4308

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

Top Twenty Health Benefits of Walking Including Better Sleep

Greetings to you,

Here’s a handy chart that shows all the many benefits of walking. Whether it’s a walk around the mall or around the block, walking provides an almost unlimited number of health benefits.

Walking has been proven to remedy depression and boost one’s mood.  A study from the Archives of Internal Medicine found that people who were experiencing depression improved greatly with daily walks.  The researchers found that those taking the walks had as much betterment in their symptoms as those taking anti-depressant drugs and the benefits lasted longer than medications.

Another study from the Harvard School of Public Health discovered that regular, moderate physical activity such as brisk walking can extend one’s life by several years, even for people who are overweight – and these health betterments were demonstrated regardless of age, sex, weight or various health situations.

Walking remedies insomnia and helps good sleep.  Studies at the University of Arizona found that walking more than six blocks a day at a normal pace significantly improved sleep at night for women.  Scientists suspect that exercise helps set our biological clock into a consistent wake/sleep pattern, or it may boost the brain’s production of serotonin, a neurochemical that encourages sleep.

Here’s the “Top 20” chart:

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.

Carxela says: “My son is not using prescription sleep drugs any more. He has suffered from sleep problems and Sleep Minerals II has helped him sleep better while getting away from using the prescription medications that he was taking. My son has been taking this product for about 8 months now.”

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.”

For more information, visit the Sleep Minerals II page.

Best of health,

Jobee Knight
President
Nutrition Breakthroughs