Four Nutritional Deficiencies That Can Cause Insomnia

insomnia remediesBy Jessica Velasco | Courtesy of Natural News

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Shared by Nutrition Breakthroughs,
maker of Sleep Minerals II, the effective calcium and magnesium based sleep aid
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“You are what you eat,” as the saying goes. Apparently, what you eat affects how you sleep too.

Studies have found that nutrition has a huge impact on how well you do (or do not) sleep. Ensuring that you get sufficient amounts of the four nutrients listed below is a great step toward ridding yourself of sleep troubles and insomnia.

Foods rich in calcium1. Calcium

It is common knowledge that calcium is necessary for bone development. What is not as well-known is the subtle role that calcium plays in allowing your body to sleep well.

Calcium naturally soothes the nervous system, which speeds up the process of quieting down the mind prior to sleep. When you are stressed, calcium levels are rapidly depleted, which makes it even harder to fall asleep.

Good sources of calcium are organic dairy products, beans, nuts, seeds, seaweed, broccoli, and calcium-fortified products.

If you decide to take calcium supplements before bed, remember that your vitamin should also contain vitamin D as vitamin D facilitates calcium absorption.

2. MagnesiumFoods High in Magnesium on wooden table.

Magnesium deficiency can lead to unexplained anxiety and nervousness, which makes it difficult to fall asleep.

Even worse is that once asleep, people with magnesium deficiency sleep lightly and wake up frequently. As a result, it is difficult to feel rested in the morning even if you were able to fall asleep.

To counteract a deficiency, eat foods that are high in magnesium like almonds, cashews, and bran.

3. B-Complex Vitamins

Several vitamins are included in the B-complex. Vitamins B3, B5, B9, and B12 are particularly important in the body for regulating sleep cycles.

Vitamin B3, also known as niacin, is recommended to help people with depression or those who wake up frequently to sleep better. Vitamin B3 also enhances the effectiveness of tryptophan, an amino acid that aids in the production of serotonin (a mood regulator).

Vitamin B5, also known as pantothenic acid, can help reduce feelings of anxiety or stress. Without enough vitamin B5, you may start to feel fatigued yet unable to sleep.

In its natural state, vitamin B9 is called folate; folic acid is the term used when the nutrient is man-made. Whether you get folate from your diet or folic acid from a supplement, it is yet another B vitamin deficiency that can exacerbate insomnia. Folate is found in green leafy vegetables (spinach, lettuce, broccoli), beans, peas, lentils, lemons, bananas, and melons.

Vitamin B12, also known as cobalamin, helps the body maintain its circadian rhythms, which control the sleep and wake cycles. Without enough B12, you may start to feel irritable, exhausted, and have trouble focusing and falling asleep. Many doctors recommend vitamin B12 to treat insomnia and possibly rectify other sleep disorders.

zinc foods4. Zinc

A study on the zinc levels of adults found that higher levels resulted in participants sleeping uninterrupted for longer duration.

Zinc is found in beef, lamb, sesame seeds, pumpkin seeds, cashews, turkey and lentils.

In closing, if you suffer from insomnia or sleep disturbances, take a moment to consider your diet. In general, if you eat well, you sleep well. Talk to your doctor about potential absorption issues that can lead to deficiencies, which in turn can cause insomnia.

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A note from Nutrition Breakthroughs: Sleep Minerals II contains the necessary minerals and vitamins to remedy insomnia and support better sleep – calcium, magnesium, vitamin D and zinc — all combined in a softgel with healthy oils.  The softgel form is more quickly absorbed than tablets or capsules and provides a deeper, longer-lasting sleep.

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals II – I’m so sold on them I could go door to door promoting them.  I’m 60 years old and have never slept so soundly.”

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

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

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Article Source: https://www.naturalnewsblogs.com/?s=magnesium+for+sleep

New Menopause Study: Vitamin D Builds Muscle Strength

vitamin d menopause muscleResearch studies on the benefits of vitamin D for postmenopausal women have had conflicting results, with some showing no benefit and others showing great benefits for muscle, bone, reduced falls and lower fracture risk.

Now a new study has emerged from researchers in Sao Paulo Brazil which has conclusively shown that vitamin D supplements can reduce loss of muscle, increase muscle strength, and lessen the risk of falls after menopause.

Vitamin D is known as the “Sunshine Vitamin” because spending time outdoors in the sun vitamin d3is known to increase vitamin D levels in the body via the skin.  Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes.  This has lead to a widespread vitamin D deficiency.  Spending some time in the sun a few days a week is good, and when taking supplements, vitamin D3 is the best form.

Besides strengthening muscle and bone, researchers have also discovered that vitamin D helps to regulate the sleep-wake cycle and its deficiency has a role in the current global epidemic of sleep disorders. This makes vitamin D a vital benefit in insomnia, which is another condition that can often plague menopausal women.

The newest vitamin D study from Brazil focused on muscle strength in postmenopausal women and took place over a nine-month period.  It was a placebo controlled trial and was double-blinded – which means that neither the participants nor the researchers knew which women received the vitamin D and which didn’t.  Three types of tests were used to measure muscle strength: A chair rising test that measured leg strength when standing up from a chair, a total body x-ray, and a hand-grip test.

At the conclusion of the trial, the women who received the placebo ended up having reduced muscle mass and muscle degeneration of 6.8%.  They also had twice as many falls as the vitamin D group.  On the other hand, the women who took the vitamin D supplement had a major increase in their muscle strength of over 25% — even when taken 12 years after menopause. The results of the research were presented at the annual meeting of the North American Menopause Society.

Dr. L.M Cangussu of the Botucatu Medical School at Sao Paulo State University in Brazil said: “We concluded that the supplementation of Vitamin D alone provided significant protection against the occurrence of sarcopenia, which is a degenerative loss of skeletal muscle.”

Vitamin D has many vital roles in the health of the body, including supporting the heart, brain and nerves.  Additionally, a study from the Journal of Investigative Medicine found that vitamin D is a strong boost to immunity and that deficiency is common in autoimmune disease – a group of diseases where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.

Foods containing vitamin D on a wooden background. View from above Some good vitamin D-rich foods include cod liver oil, sardines, salmon, mackerel, eggs and herring. The best supplement form to take is vitamin D3, as this is the natural form made by the sun on skin, rather than D2.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium and vitamin D3.