There is an informative chart below with the top 10 health benefits of yogurt and acidophilus. These include improving digestion, reducing the risk of diabetes, assisting weight loss, reducing cholesterol and stimulating a stronger immune system.
One study from the American Journal of Clinical Nutrition found that consuming yogurt or the beneficial bacteria from it, has promising health benefits for many conditions and increases immunity. Some of these include constipation, diarrhea, inflammatory bowel disease, stomach bacteria infections and allergies.
A study on yogurt was published in the journal called “Archives of Osteoporosis”. It reviewed the ability of yogurt to strengthen bones and found that milk and yogurt are the best dairy choices for increasing bone mineral density in the hip.
Yogurt is a boost to weight loss. A healthy supplement similar to the acidophilus used in yogurt was recently found in a Canadian study to help overweight women lose weight and keep it off. It was discovered that the supplement made the intestinal wall stronger and more able to prevent inflammatory, obesity-causing substances from passing into the intestine and entering the bloodstream.
Yogurt is great for strengthening and boosting one’s immunity against infection and illness per studies in the American Journal of Clinical Nutrition. In particular, yogurt with the Lactobacillus bulgaricus form has been shown to reduce the frequency of colds in older adults after they ate it over a twelve-week period.
This news is shared with you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.
There’s a helpful chart below that shows the healthiest fats for glowing skin and hair, as well as for good nutrition of the organs and hormones. All hormones are formed with healthy fats, so eating more of these foods can nourish you in many ways.
Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve overall greater health as these provide the basic building blocks for cholesterol production — a surprisingly healthy substance in our bodies. The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, cod liver oil, avocados, nuts, seeds and coconut oil.
For example, a healthy heart and long life are associated with eating walnuts. They have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart.
Walnuts can be a good sleep inducing food. Eating a handful of walnuts before bedtime may be a good way to soothe sleeplessness and insomnia. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says, “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin and that it is absorbed when it is eaten.”
Avocados are a healthy, creamy, tasty food, whether they sit on top of a sandwich, an omelet or a salad — or become transformed into guacamole. The healthy fats in avocados balance hormones and this food features over twenty vitamins and minerals.
In summary, eating good healthy fats can enhance one’s health in many ways. This information is brought to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.
A team of researchers at the Stanford University School of Medicine in California recently embarked upon a study to help determine the causes of insomnia among premenopausal and postmenopausal women.
The team conducted phone interviews with 982 women and gathered information about their sleep history, frequency of hot flashes, and overall health. They found that 51% of postmenopausal women suffer with hot flashes and that 79% of premenopausal women have them. Among the women with the most intense hot flashes (based on their severity and frequency), 81% of them experienced sleeplessness and insomnia.
The lead researcher said: “In this paper, we have observed without any doubt and in a significant way that hot flashes are associated with insomnia. This is the first observational study showing the link between insomnia and hot flashes while controlling for other factors that could account for insomnia in women.”
Night sweats and hot flashes can become a form of insomnia in which a woman can wake up sweating and be unable to sleep. Regarding mineral deficiency at the time of menopause, the pioneering nutritionist Adelle Davis says in her book ‘Let’s Get Well’ that: “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) 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.”
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.
Regarding the use of vitamin D as an insomnia remedy, Researchers at the East Texas Medical Center recently discovered that vitamin D helps to regulate the sleep-wake cycle. They found a definite link between vitamin D deficiency and the current epidemic of sleep disorders. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.
One natural insomnia remedy gaining in popularity with women 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, heart health, restless legs syndrome and bone strength. The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils. The mixture of oils and minerals makes it more quickly assimilated than tablets or capsules and provides 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 hot flashes, I’m sleeping much better, and I’m a lot more comfortable.”
The Stanford research study shows a definite link between hot flashes and insomnia and suggests that if a woman can address and remedy her hot flashes, she will also likely improve her insomnia.
By Kayla McDonell, RD (Registered Dietician) | Courtesy of Authority Nutrition
Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II *************************************
Coconut oil has been getting a lot of attention lately, and for good reason.
It’s linked to numerous health benefits, including weight loss.
There have also been claims that it can clean and whiten your teeth, while helping to prevent tooth decay.
This article examines the latest research on coconut oil, your dental health and teeth.
What is Coconut Oil?
Coconut oil is an edible oil extracted from coconut meat, and is one of the world’s richest sources of saturated fat.
However, coconut fat is unique because it is made almost entirely of medium-chain triglycerides (MCTs).
MCTs are metabolized differently than the long-chain fatty acids found in most other foods, and have many potential health benefits.
Lauric acid is a medium-chain fatty acid that makes up almost 50% of coconut oil. In fact, this oil is the richest source of lauric acid known to man.
Your body breaks lauric acid down into a compound called monolaurin. Both lauric acid and monolaurin can kill harmful bacteria, fungi and viruses in the body.
According to research, lauric acid is more effective at killing these pathogens than any other saturated fatty acid (1).
What’s more, studies suggest that many of the health benefits associated with coconut oil are directly caused by lauric acid (2).
The most popular ways to use coconut oil for your teeth are using it in a process called “oil pulling,” or making toothpaste with it. Both are explained later in the article.
Bottom Line: Coconut oil is an edible oil extracted from the meat of coconuts. It is high in lauric acid, which has been known to kill harmful bacteria, fungi and viruses in the body.
Lauric Acid Can Kill Harmful Mouth Bacteria
One study tested 30 different fatty acids and compared their ability to fight bacteria.
Of all the fatty acids, lauric acid was the most effective (3).
Lauric acid attacks harmful bacteria in the mouth that can cause bad breath, tooth decay and gum disease (4).
It is particularly effective at killing an oral bacteria called Streptococcus mutans, which is a leading cause of tooth decay.
Bottom Line: The lauric acid in coconut oil attacks harmful bacteria in the mouth that can cause bad breath, tooth decay and gum disease.
It Can Reduce Plaque and Fight Gum Disease
Gum disease, also known as gingivitis, involves inflammation of the gums.
The main cause of gum disease is the buildup of dental plaque due to harmful bacteria in the mouth.
Current research shows that coconut oil can decrease plaque buildup on your teeth and fight gum disease.
In one study, oil pulling with coconut oil significantly decreased plaque buildup and signs of gingivitis in 60 participants with plaque-induced gum disease (5).
What’s more, a significant decrease in plaque was noticed after just 7 days of oil-pulling, and plaque continued to decrease over the 30-day study period.
After 30 days, the average plaque score decreased by 68% and the average gingivitis score decreased by 56%. This is a major decrease in both plaque and gum inflammation.
Bottom Line: Oil pulling with coconut oil helps decrease plaque buildup by attacking harmful mouth bacteria. It can also help fight gum disease.
It Can Prevent Tooth Decay and Loss
Coconut oil attacks Streptococcus mutans and Lactobacillus, which are the two groups of bacteria primarily responsible for tooth decay (6).
Several studies suggest that coconut oil can reduce these bacteria as effectively as chlorhexidine, which is the active ingredient used in many mouth rinses.
For these reasons, coconut oil can help prevent tooth decay and loss.
Bottom Line: Coconut oil attacks the harmful bacteria that cause tooth decay. Studies have shown that it can be as effective as some mouth rinses.
How to Oil Pull With Coconut Oil
Oil pulling is a growing trend, but it’s not a new concept.
In fact, the practice of oil pulling started in India thousands of years ago.
Oil pulling is the act of swishing oil in your mouth for 15 to 20 minutes and then spitting it out. In other words, it’s like using oil as a mouthwash.
Here’s how to do it:
Put a tablespoon of coconut oil in your mouth.
Swish the oil around for 15–20 minutes, pushing and pulling it between teeth.
Spit out the oil (into the trash or toilet, since it can clog sink pipes).
Brush your teeth.
The fatty acids in the oil attract and trap bacteria so each time you oil pull, you are removing harmful bacteria and plaque from your mouth.
It’s best to do this right away in the morning, before you eat or drink anything.
Bottom Line: Oil pulling is the act of swishing oil in your mouth for 15 to 20 minutes and then spitting it out. It removes harmful bacteria and plaque.
Homemade Toothpaste with Coconut Oil
Coconut oil has many uses, and you can also make your own toothpaste with it.
Here is a simple recipe:
0.5 cup coconut oil.
2 tablespoons baking soda.
10–20 drops of peppermint or cinnamon essential oil.
Heat the coconut oil until it becomes soft or liquid.
Stir in the baking soda and mix until it forms a paste-like consistency.
Add the essential oil.
Store toothpaste in a sealed container.
To use, scoop it with a small utensil or toothbrush. Brush for 2 minutes, then rinse.
Bottom Line: In addition to oil pulling, you can make your own toothpaste using coconut oil, baking soda and essential oil.
Take Home Message
Coconut oil attacks the harmful bacteria in your mouth.
It can reduce plaque buildup, prevent tooth decay and fight gum disease.
For these reasons, oil pulling or brushing your teeth with coconut oil can significantly improve oral and dental health.
This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.
By Joe Leech, Dietitian| Courtesy of Authority Nutrition
Shared by Nutrition Breakthroughs, maker of the effective
calcium and magnesium based sleep aid Sleep Minerals II ***************************************************************
A good night’s sleep is incredibly important for health. In fact, it is just as important as eating healthy and exercising. Unfortunately, the Western environment is interfering with natural sleep patterns.
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.
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.
There is a very helpful chart below that contains hand exercises for easing and relieving arthritis pain. These movements can also be of assistance with wrist soreness and carpal tunnel syndrome.
Some other good tips for managing arthritis and reducing pain would be to do some regular gentle physical exercise such as taking light walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements and MSM to reduce inflammation and soreness.
Ginger for Arthritis
Arthritis causes pain, swelling, and reduced motion in joints. It can occur in any joint, but usually it affects the hands, knees, hips or spine.
A recent study published in the journal “Arthritis” found that a standardized ginger extract is as effective as the anti-inflammatory drug betamethasone for all types of arthritis, but without the many side effects the drug is known for (fluid accumulation, nausea, adrenal gland suppression, insomnia and depression).
Studies on MSM for Arthritis
Sulfur-containing compounds such as MSM hold great promise for people with joint-cartilage problems. It has been shown in studies to remedy arthritis and provide relief. Sulfur is particularly concentrated in the joints, nails, skin, hair and connective tissues.
MSM sulfur is a white, water-soluble element found in nature and in foods such as milk, fresh fruits, vegetables, seafood and meat. Food processing methods such as heating, washing and freezing all deplete MSM in foods, making regular replenishment beneficial.
In one study of MSM, University of California School of Medicine professor Ronald Lawrence, M.D., Ph.D., followed 16 patients with degenerative arthritis – a form of joint disease. The patients who took MSM daily for six weeks reported an 80 percent reduction in pain. Dr. Lawrence has also conducted studies showing that MSM increases hair growth and brilliance, as well as nail thickness and length.
This health information is brought to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II, and the natural solution for arthritis, joint relief, pain relief and increased energy that contains natural MSM, Joints and More.
Enjoy the chart below and put it to good use!
Surprise: 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.
By Freydis Hjalmarsdottir, MS (Master of Science in Human Nutrition) – Courtesy of Authority Nutrition
This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.
Note: Omega-3 fatty acids are most often found in fish like salmon and halibut, in fish oil supplements, in nuts like almonds and walnuts, and in flaxseed oil. ********************************************************************************************
Omega-3 fatty acids are incredibly important.
They can have all sorts of powerful health benefits for your body and brain.
In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 health benefits of omega-3 fatty acids that are supported by science.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy and a general loss of interest in life.
Anxiety is also a very common disorder, and is characterized by constant worry and nervousness.
Interestingly, studies have found that people who consume omega-3s regularly are less likely to be depressed.
What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms get better.
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression.
One study even found EPA to be as effective against depression as Prozac, an antidepressant drug.
Bottom Line: Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
2. Omega-3s Can Improve Eye Health
DHA, a type of omega-3, is a major structural component of the brain and retina of the eye.
When you don’t get enough DHA, vision problems may arise.
Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.
Bottom Line: An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness.
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
Omega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye. (Polyunsaturated fats are found in animals and vegetables and include nuts, seeds, fish, algae and leafy greens).
Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.
Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including:
Better communication and social skills.
Less behavioral problems.
Decreased risk of developmental delay.
Decreased risk of ADHD, autism and cerebral palsy.
Bottom Line: Getting enough omega-3s during pregnancy and early life is crucial for the development of the child. Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems.
4. Omega-3s Can Improve Risk Factors For Heart Disease
Heart attacks and strokes are the world’s leading causes of death.
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later found to be partially due to omega-3 consumption.
Since then, omega-3 fatty acids have been shown to have numerous benefits for heart health.
Triglycerides (fats): Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%.
Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure.
HDL-cholesterol: Omega-3s can raise HDL (the “good”) cholesterol levels.
Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
Plaque: By keeping the arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden the arteries.
Inflammation: Omega-3s reduce the production of some substances released during the inflammatory response.
For some people, omega-3s can also lower LDL (the “bad”) cholesterol. However, the evidence is mixed and some studies actually find increases in LDL.
Interestingly, despite all these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit.
Bottom Line: Omega-3s have been found to improve numerous heart disease risk factors. However, omega-3 supplements do not reduce the risk of heart attacks or strokes.
5. Omega-3s Can Reduce Symptoms of ADHD in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.
Several studies have found that children with ADHD have lower blood levels of omega-3 fatty acids, compared to their healthy peers.
What’s more, numerous studies have found that omega-3 supplements can actually reduce the symptoms of ADHD.
Omega-3s help improve inattention and the ability to complete tasks. They also decrease hyperactivity, impulsiveness, restlessness and aggression.
Recently, researchers evaluated the evidence behind different treatments for ADHD. They found fish oil supplementation to be one of the most promising treatments.
Bottom Line: Omega-3 supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression, to name a few.
6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of conditions.
It includes central obesity (belly fat), high blood pressure, insulin resistance, high triglycerides and low HDL levels.
It is a major public health concern, since it increases your risk of developing many other diseases. These include heart disease and diabetes.
Omega-3 fatty acids can reduce insulin resistance and inflammation, and improve heart disease risk factors in people with metabolic syndrome.
Bottom Line: Omega-3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.
7. Omega-3s Can Fight Inflammation
Inflammation is incredibly important. We need it to fight infections and repair damage in the body.
However, sometimes inflammation persists for a long time, even without an infection or injury being present. This is called chronic (long-term) inflammation.
It is known that long-term inflammation can contribute to almost every chronic Western disease, including heart disease and cancer.
Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation such as inflammatory eicosanoids and cytokines (these are hormone-like molecules that assist with healthy cellular activity).
Studies have consistently shown a link between higher omega-3 intake and reduced inflammation
Bottom Line: Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.
8. Omega-3s Can Fight Autoimmune Diseases
In autoimmune diseases, the immune system mistakes healthy cells for foreign cells and starts attacking them.
Type 1 diabetes is one prime example. In this disease, the immune system attacks the insulin-producing cells in the pancreas.
Omega-3s can help fight some of these diseases, and may be especially important during early life.
Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes in adults and multiple sclerosis.
Omega-3s have also been shown to help treat lupus (skin inflammation), rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
Bottom Line: Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
9. Omega-3s Can Improve Mental Disorders
Low omega-3 levels have been reported in people with psychiatric disorders.
Studies have shown that omega-3 supplements can reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder.
Supplementing with omega-3 fatty acids may also decrease violent behavior.
Bottom Line: People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status seems to improve symptoms.
10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease
A decline in brain function is one of the unavoidable consequences of aging.
Several studies have shown that higher omega-3 intake is linked to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.
Additionally, one study found that people who eat fatty fish tend to have more gray matter in the brain. This is brain tissue that processes information, memories and emotions.
Bottom Line: Omega-3 fats may help prevent age-related mental decline and Alzheimer’s disease, but more research is needed.
11. Omega-3s May Help Prevent Cancer
Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.
Interestingly, studies have shown that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.
Additionally, omega-3 consumption has been linked to a reduced risk of prostate cancer in men and breast cancer in women. However, not all studies agree on this.
Bottom Line: Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer.
12. Omega-3s Can Reduce Asthma in Children
Asthma is a chronic lung disease with symptoms like coughing, shortness of breath and wheezing.
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of the lungs.
What’s more, asthma rates have been increasing over the past few decades.
Several studies have linked omega-3 consumption to a lower risk of asthma in children and young adults.
Bottom Line: Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.
13. Omega-3s Can Reduce Fat in The Liver
Non-alcoholic fatty liver disease (NAFLD) is more common than you think.
It has increased with the obesity epidemic, and is now the most common cause of chronic liver disease in the Western world.
Supplementing with omega-3 fatty acids has been shown to reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.
Bottom Line: Omega-3 fatty acids have been shown to reduce liver fat in people with non-alcoholic fatty liver disease.
14. Omega-3s May Improve Bone and Joint Health
Osteoporosis and arthritis are two common disorders that affect the skeletal system.
Studies indicate that omega-3s can improve bone strength by increasing the amount of calcium in bones. This should lead to a reduced risk of osteoporosis.
Omega-3s may also help with arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.
Bottom Line: Omega-3s can improve bone strength and joint health. This may lead to a reduced risk of osteoporosis and arthritis.
15. Omega-3s Can Alleviate Menstrual Pain
Menstrual pain occurs in the lower abdomen and pelvis, and often radiates to the lower back and thighs.
It can result in significant negative effects on a person’s quality of life.
However, studies have repeatedly shown that women who consume the most omega-3s have milder menstrual pain.
One study even found that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation.
Bottom Line: Omega-3 fatty acids can reduce menstrual pain. One study even found that an omega-3 supplement was more effective than ibuprofen, an anti-inflammatory drug.
16. Omega-3 Fatty Acids May Improve Sleep
Good sleep is one of the foundations of optimal health.
Studies show that sleep deprivation is linked to many diseases, including obesity, diabetes and depressio.
Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.
Low levels of DHA have also been linked to lower levels of the hormone melatonin, which helps you fall asleep.
Studies in both children and adults have shown that supplementing with omega-3 increases the length and quality of sleep.
Bottom Line: Omega-3 fatty acids, especially DHA, may improve the length and quality of sleep in children and adults.
17. Omega-3 Fats Are Good For Your Skin
DHA is a structural component of the skin. It is responsible for the health of cell membranes, which make up a large part of skin.
A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits the skin in several ways, including:
Managing oil production in skin.
Managing hydration of the skin.
Preventing hyperkeratinization of hair follicles (the little red bumps often seen on upper arms).
Preventing premature ageing of the skin.
Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure.
Bottom Line: Omega-3s can help keep skin cells healthy, preventing premature aging and more. They may also help protect the skin from sun damage.
Omega-3s Have Many Health Benefits
Omega-3 fatty acids are incredibly important for optimal health.
Getting them from whole foods, such as eating fatty fish 2 times per week, is the best way to ensure optimal omega-3 intake.
However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement.
For people who are lacking in omega-3, this is a cheap and highly effective way to improve health.
This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.
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.
Do 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:
Avoidance of mid-day sun exposure
Lack of supplement use
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
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.
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.
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.
Eggs offer another beneficial source of vitamin D3. They generally contain about 40 IU per yoke.
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.
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.