Why Do Some People Get a Charley Horse? (Muscle Cramp)

young women calf pain on white backgroundBy Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information.
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This article is shared by Nutrition Breakthroughs, maker of the effective calcium, magnesium and vitamin D based sleep aid Sleep Minerals II.
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A charley horse, or muscle cramp particularly in your calf muscles, is an incredibly common condition that results in your muscles becoming tight, stiff and extremely painful. If you’re an adult, there’s a good chance you’ve had one at some point (and likely multiple points) during your lifetime.

In case you’re a trivia buff and wondering why these muscle cramps are referred to as “charley horses” (a name that’s primarily used in North America), it’s said to be a tribute to Charley “Old Hoss” Radbourne, an 1880s-era baseball pitcher who often suffered from muscle cramps during games.

Another version states the term came from a lame work horse named Charley who limped around doing various jobs around the baseball park (also in the 1880s).

Whenever a baseball player would get injured or have a cramp in the lower legs, thus limping around like Charley the horse, teammates would call the player “Charley Horse.” Regardless of the name’s origin, the pain of a charley horse is unmistakable and can be excruciating.

What Causes a Charley Horse?

According to the Cochrane Database of Systematic Reviews, about 1 in every 3 adults is affected by muscle cramps in their lower limbs. In many cases, the pain is temporary and goes away on its own, but for some the cramps interfere with sleep, quality of life and daily activities.

In one study of more than 500 people aged 60 years and older, 31 percent reported being woken up by muscle cramps and 15 percent had cramps more than three times a month. Anyone can get a charley horse, but they’re most common in the following populations and scenarios:

  • During exercise
  • At nighttime, especially in the elderly
  • In pregnant women
  • In people with neurological disease
  • During kidney dialysis

It’s not clear what triggers a charley horse to occur, but it is thought the cramp may be related to a rapidly firing nerve (up to 150 electrical dischargers per second), which causes the muscle to tense up, as opposed to an issue with the muscle tissue itself.

Many medications are also associated with muscle cramps, including statin cholesterol-lowering drugs, ACE inhibitors (blood pressure drugs), certain asthma drugs, diuretics and more. In addition, the following factors may also increase your risk of a charley horse:

  • Poor blood circulation in your legs
  • Muscle fatigue
  • Dehydration
  • Mineral deficiencies, including magnesium, potassium or calcium

magnesium and menopauseIs Magnesium Deficiency Causing Your Charley Horses?

By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of U.S. adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.

Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.

Further, if you suffer from charley horses, low levels of magnesium could be to blame. Magnesium is necessary for activating muscles and nerves, and a key sign of ongoing magnesium deficiency can be muscle contractions and cramps like charley horses.

Magnesium deficiency may be particularly problematic for your muscles in the presence of an overabundance of calcium. Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm. According to Dr. Carolyn Dean, a medical and naturopathic doctor:

“What happens is the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm.

Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract and create their activity.”

This underscores the importance of eating a nutritious diet, which will naturally give you optimal amounts of the minerals and other nutrients your body needs.

Eating plenty of organic leafy green vegetables, nuts and seeds every day, and drinking fresh green vegetable juice will help keep your magnesium stores replenished. In addition, Epsom salt is a magnesium sulfate that can absorb into your body through your skin.

Soaking in a bath with Epsom salts is an excellent way to not only help prevent magnesium deficiency but also to soothe and relieve the pain of a charley horse.

potassiumLow Potassium Levels May Also Trigger a Charley Horse

Potassium is a mineral and electrolyte. (An electrolyte is a substance that produces an electrical conducting solution when dissolved in water. Electrolytes carry a charge and are essential for life. In our bodies, electrolytes include sodium, potassium, calcium and magnesium).

Potassium is essential for your cells, tissues and organs to function properly. It plays a vital role in heart health, digestive and muscular function, bone health and more. One of the symptoms of low potassium levels is muscle cramps.

While potassium is found in many foods commonly consumed in the U.S. — including fruits, vegetables, dairy products, salmon, sardines and nuts — only 2 percent of U.S. adults get the recommended daily amount of 4,700 mg.

This is especially problematic because potassium is a nutrient that needs to be kept in proper balance with sodium in your blood. If you consume too much sodium, which is common if you eat a lot of processed foods, you’ll have an increased need for potassium.

Others who are at particular risk of low potassium, or hypokalemia, are those with chronic malabsorption syndromes, such as Crohn’s disease, or those taking heart medicine (particularly loop diuretics). However, anyone who eats a poor diet — an excess of processed foods and not enough fresh, whole foods — is potentially at risk of inadequate potassium levels and related muscle cramps.

Green vegetable juicing is an excellent way to ensure you’re getting enough nutrients for optimal health, including about 300 mg to 400 mg of potassium per cup. Some additional rich sources of potassium are:

  • Lima beans (955 mg/cup)
  • Winter squash (896 mg/cup)
  • Cooked spinach (839 mg/cup)
  • Avocado (500 mg per medium)

Foods rich in calciumToo Little Calcium May Trigger Muscle Cramps

While too much calcium in the absence of magnesium can be problematic for muscle cramps, so too can a calcium deficiency. Low blood levels of calcium (as well as magnesium) may increase the excitability of nerve endings and the muscles they stimulate.

This may be a trigger for muscle cramps, especially in the elderly and during pregnancy. If you’re deficient in vitamin D, meanwhile, your body may have inadequate calcium absorption, again predisposing you to muscle cramps.

It’s very important to maintain a proper balance of calcium, magnesium, vitamin D and also vitamin K2, as these four nutrients perform an intricate dance together, with one supporting the other. If you’re calcium deficient, your best bet is to increase consumption of foods high in calcium before opting for a supplement. This is because many high-calcium foods also contain naturally high amounts of vitamin K2; nature cleverly gives us these two nutrients in combination, so they work optimally.

Good sources of calcium include nuts, seeds and raw, organic, grass-fed dairy especially cheeses, and vegetables, although veggies aren’t high in vitamin K2. One exception is fermented vegetables where a starter culture specifically designed to produce ample amounts of vitamin K2 was used.

Homemade bone broth is another excellent source. Simply simmer leftover bones over low heat for an entire day to extract the calcium from the bones. You can use this broth for soups and stews or drink it straight.

What to Do If You Get a Charley Horse

A charley horse often occurs without notice, sometimes waking you up from sound sleep. If you’re lying down when the pain starts, stand up and put some weight on your foot. Walking around will help to increase blood circulation to your muscles and possibly help to soothe and relax the cramp.

charley horse stretch leg crampYou can also try a simple stretch. If the cramp is in your calf in the back of your lower leg, pull your toes and foot upward until you feel a stretch in the back of your leg. You can also do this sitting down with your legs outstretched. Put a towel around your feet and gently pull both ends toward you until you feel a stretch.

As mentioned, soaking in an Epsom salt bath may also help to relieve pain (and possibly help with prevention). Massaging the area and applying a heat pack, which will increase blood flow to the area, promoting healing and soothing pain, may also help.

Staying well-hydrated is also important for muscle cramp prevention. You’ll want to drink enough pure filtered water so that your urine is pale yellow in color. In addition, performing regular stretching exercises on your legs may help reduce your risk of a charley horse.
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Comment from Nutrition Breakthroughs: Interestingly, the same mineral deficiencies that can cause charley horses are the same ones that can cause sleeplessness and insomnia.  Studies show that calcium and magnesium are effective natural sleep aids.  Highly absorbable forms of these minerals are featured in the Sleep Minerals II softgels. For more information 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.

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.  The food will act as a buffer to help avoid any stomach upset from the minerals.

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) 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.

Here are some additional tips I have found to be helpful for improving one’s sleep:

* Take a walk outside each day.  Walk around and look at the surroundings and find things you have never noticed before.  It is more of an extroverting activity rather than the exercise factor.  If you look at a computer a lot of the day, find some large things outside to see such as buildings, trees, clouds, etc.  Look for things that are a different size or shape than the things you normally look at inside. This can refresh you and allow relaxation and sleep to occur better.

* Try your best to turn off any electronics an hour before bedtime (computer, TV, texting, etc.) and do something relaxing just before bed.

* If you are taking any medications in the evening, its best to take them an hour apart from the Sleep Minerals.  This is because each thing may have a different effect and it works better 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

Proven Natural Remedies for Sinuses, Colds and Flus

Greetings,

There’s a great chart below that shows some of the most famous and effective remedies for sinus infections and colds.  For example, garlic is a commonly used cold medicine. It is widely used in Russia and is known there as “Russian Penicillin”.  Garlic supports immune function and it can kill bacteria, parasites, fungus and the flu virus. One test-tube study showed that fresh garlic kills various viruses, including one which can cause flu like symptoms.   

Horseradish is another plant that can ease throat and upper respiratory tract infections.  It has been shown specifically to destroy the flu virus and reduce the severity of flu infections in animals. This plant is a member of the mustard family. You may have found that eating horseradish can make your eyes water and nose run.  Indeed, it can create a similar release of watery fluids inside the bronchial passages of the lungs which helps to flush them out and wash away congestion.  

Vitamin C is one of the most famous boosts to immunity.  In addition to enhancing the activity of immune cells, vitamin C acts as a vital component in the production of collagen, the principal protein found in all connective tissues.  By helping to maintain the strength and integrity of connective tissue structures, vitamin C keeps infections from spreading throughout the body (from the Handbook of Vitamins).

Enjoy the chart and here’s to your good health.

natural sinus and cold remediesThis 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.

Sleep Minerals II may also be helpful for colds.  Calcium can lower fever and zinc accelerates the growth of immune cells while preventing the replication of cold-causing viruses.  In one study where people with colds were given zinc lozenges, sore throats disappeared after 1 day versus 3 days in the placebo group, nasal drainage in 4 days (versus 7 days), and headache in 2 days (versus 3 days).

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

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

Studies Show Natural Remedies for Restless Leg Syndrome and Insomnia

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

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

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

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

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

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

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

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

One natural sleep remedy showing good results with restless leg syndrome is Sleep Minerals II made by Nutrition Breakthroughs.  It contains highly absorbable forms of the best minerals and vitamins for relaxation: Calcium, magnesium and Vitamin D. The ingredients are delivered in a softgel form with carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.

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

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

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

Study Shows Walking Reduces Menopause Symptoms, Hot Flashes

menopause symptomsExercise such as walking may be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia and heart symptoms.

From the April 2007 issue of the Annals of Behavioral Medicine comes a study from Steriani Elavsky, a kinesiologist.  Kinesiology is the study of human movement and motion.

The study included 164 menopausal women in their 50’s who were experiencing hot flashes and insomnia and who were somewhat non-active.  They were put into three different groups – walkers, yoga-doers and sedentary non-exercisers, and were studied for four months.

The groups that reported their stress and tension were reduced, as well as having a betterment in their quality of life, were the women who walked regularly or took yoga classes.  Women who walked derived the most benefit in terms of menopause symptom improvements, but yoga was also beneficial.

Elavsky concluded: “We found a significant association between changes in cardiorespiratory (heart and lung) fitness and changes in menopausal symptoms.  Women who experienced decreases in menopausal symptoms in the study also experienced improvements in all positive mental health and quality-of-life outcomes.”
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This information is provided by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.  Sleep Minerals II contains highly absorbable forms of the best minerals for relaxation — calcium and magnesium.    The ingredients are delivered in a softgel form with carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.

Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia that it took me hours to fall asleep even though I was extremely tired.  My legs also had crawling and tingling feelings at night. I got the Sleep Minerals II and after about a week, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

For more info on Sleep Minerals II visit here.

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

Sleep Minerals IIGreetings to you,

This is Jobee Knight from Nutrition Breakthroughs. I would like every customer of Sleep Minerals II to get the full benefits of the product and enjoy the restful, deep sleep they desire.  Here are some tips and advice I’ve put together over the years, from learning how to coach people to use the product successfully.

1) Some of my customers have asked me with amazement: “What is in this product? Is it really all-natural?” I want you to know that even though the product is effective in helping people get to sleep or get back to sleep in the night, it is made from only natural minerals and vitamins — it’s just a potent formula.

Sleep Minerals II is a safe product.  The factory that makes Sleep Minerals II has been certified as having Good Manufacturing Practices (GMP) from the Natural Products Association, and is registered with the U.S. Food and Drug Administration (FDA).

2) Keep the bottle of softgels by your bed, along with a glass or bottle of water.

3) For difficulty falling asleep, take 1 to 2 softgels with water.  To ensure a sound sleep, take the softgel 30 to 45 minutes before bedtime.  If you’re sensitive to supplements at all, start with 1.  Even if you decide to take more during the night, it’s important to take at least one at the beginning of the night before bedtime, to get the night started out in a good direction.

4) If you wake up during the night and are unable go back to sleep, take an additional half a softgel with water.  To do this, bite one end open and squeeze half out with your teeth.  Drink it down with water or spread it on a cracker or other piece of food.  Save the remainder in a baggie or other container.

5) If you feel drowsy in the morning, take the product further away from the morning-time. For example, if you take it at 4:00 or 5:00 a.m. to go back to sleep, try to take it earlier in the night next time so it’s in your system for a longer period prior to the morning.

6) If you are only taking the product before bedtime and have a drowsy feeling in the morning, take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack, rather than 30 minutes before bedtime.

If you get indigestion or gas or your bowels become too loose after taking the product and you are only taking one softgel at a time, take it with some food or a meal to minimize this effect.  If you’re taking more than one, reduce the number of softgels you take.  You can also take half a softgel, as described above.  The important thing is to get a dose that works for you.  When changing the amount you take, keep that amount steady for several days to learn if this is the right dose.

7) If you experience an “energetic” effect from the Sleep Minerals, this may be due to a deficiency of calcium or magnesium and is a sign that your body is drinking up the minerals that it is missing.  If this occurs, take the product earlier in the day rather than at bedtime.  This will still assist your better sleep as you will be getting the minerals into your system earlier and it will help overall relaxation.  You can also reduce your dose.

8) It may take days or weeks of consecutive use to see the best results and the longer you use the product, the better the effects will be.  After a span of time, you may need to take less of the Sleep Minerals to get the same effect, as you will have provided more minerals to your body.

9) If you prefer not to swallow the softgels, here are a couple of options for you.  Bite one end open and press the contents onto a cracker or on top of peanut butter, etc. and eat it.  Follow with some water.  Another option is to squeeze the contents into your mouth and drink it down with some water. It’s like a creamy paste inside with mixed minerals and a bit of oil, and the flavor is mild. This paste is the essence of what makes the minerals very absorbable.

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

11) Another thing that will help you sleep is taking a walk outside each day or in the evening.  Look around at things and enjoy the view.  This will help your body relax better at night.

12) In addition to insomnia, Sleep Minerals II also provides excellent nutritional support for bone health, osteoporosis, tense muscles, menopausal symptoms, restless leg syndrome, premenstrual syndrome, colon health and heart health.

I look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep.  To order or re-order Sleep Minerals II, visit this page.

Best of health,

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