Calcium Rich Foods for Bones, Insomnia and Menopause Symptoms

Greetings to you,

Here is a helpful chart below with some healthy foods that are rich in calcium.  In research studies, calcium has been shown to strengthen bones, prevent osteoporosis, relax the nerves and muscles, soothe insomnia, and remedy the symptoms of menopause and PMS.

Calcium is an effective insomnia remedy.  A calcium deficiency is associated with difficulty in falling asleep per a study called “The Nutritional Relationships of Magnesium”.  The author notes that the classical sign of magnesium deficiency is falling asleep rather easily, but awakening frequently throughout the night and finding oneself tired even after several hours of sleep.

Calcium and magnesium should be taken in a 2 to 1 ratio, with twice as much calcium taken as magnesium.  This is from a study in the Journal of Physiological Reviews.

The Journal of Manipulative and Physiological Therapeutics, one of the leading chiropractic and nutritional journals, published a study called “Hair calcium and magnesium levels in patients with fibromyalgia – a case center study.”  Fibromyalgia is a condition with chronic pain, multiple tender points in joints and muscles and sleep disturbances.  After their tests, the researchers found that calcium and magnesium supplements are indicated as an additional beneficial treatment of fibromyalgia.

Regarding calcium for good bone health, a recent study of 70,000 people from a report in the British Medical Journal confirmed that taking both calcium and vitamin D together on a daily basis significantly reduced the risk of bone fractures after menopause.

Enjoy the chart below.

calcium foods and sources

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of the Effective Natural Insomnia Remedy Sleep Minerals II

Study Shows Calcium and Vitamin D Keep Bones Strong after Menopause

calcium magnesium bones insomniaAccording to the U.S. National Osteoporosis Foundation, women can lose up to 20% of their bone mass in the five to seven years after menopause, making them more susceptible to osteoporosis and fractures.

In a recent study from the British Medical Journal, it was confirmed that taking both calcium and vitamin D together on a daily basis significantly reduces the risk of bone fractures.

The research was based on a review of seven controlled trials comprising almost 70,000 people throughout the U.S. and Europe. These findings are important because this is one of the few studies to show that vitamin D alone does not reduce the risk of fracture.

John Robbins, a professor of internal medicine and co-author of the study says: “My earlier research in Sacramento included more than 1,000 healthy, postmenopausal women and concluded that taking calcium and vitamin D together helped them preserve bone health and prevent fractures. This latest analysis, because it incorporates so many more people, really confirms our earlier conclusions.”

The National Osteoporosis Foundation defines osteoporosis as porous bone; a disease characterized by low bone mass and structural deterioration of bone tissue.  This can lead to fragile bones and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected.  The foundation estimates that 10 million Americans have osteoporosis, of which 80% are women and 20% men.

Regarding the use of calcium and vitamin D together, Robbins said: “This (recent) study supports a growing consensus that combined calcium and vitamin D is more effective than vitamin D alone in reducing a variety of fractures.  Interestingly, this combination of supplements benefits both women and men of all ages, which is not something we fully expected to find.”

In addition to strengthening bones, recent research has shown that calcium is also an effective insomnia remedy, as well as being an important agent to lower blood pressure, alleviate symptoms of premenstrual syndrome and protect against colon cancer.  More and more nutritional supplements are being formulated with calcium and vitamin D because of their wide array of benefits.

In order to prevent a magnesium deficiency, supplements should contain a 2 to 1 ratio of calcium to magnesium (twice as much calcium as magnesium). The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.  In addition, a softgel form is more digestible than tablets.  Softgels that are formulated with carrier oils such as rice bran oil have been shown to increase mineral absorption.  One formula that has these qualities 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 heart health, restless legs syndrome, bone strength and menopause 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.

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 and after about a week, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

The National Osteoporosis Foundation recommends getting the daily-recommended amounts of calcium and vitamin D, engaging in regular weight-bearing and muscle-strengthening exercises, and avoiding smoking.

For more information on Sleep Minerals II, click this link.

Study Reveals Better Bone Health from 1 Minute of Exercise

exercise for bone healthWhat if a research study was conducted with actual real human beings (not animals) that demonstrated a mere one to two minutes a day of exercise could result in better, stronger bones?  Well, there  is one.

With increasing age, our bones become weaker and less dense, particularly in women after menopause due to the decline in estrogen and calcium in the body.  More and more studies are finding that physical movement and activity can counteract the effects of weaker bones and any tendency toward bone fractures.

Epidemiology is the study of how often various diseases occur and also what possible ways or methods might exist to control or eradicate them.  The most recent study on the topic of bone health was published in the International Journal of Epidemiology.  The burning question in the researcher’s minds was this: How do we discover what type of exercise, what quantity of exercise, and what intensity, would provide the most positive, beneficial impact on bone strength.

For the study, both pre and post-menopausal women wore small wrist monitors for a week that measured and recorded the intensity of their physical movements.  It was particularly important to the researchers to be able to record very short amounts of activity.  They looked at data for more than 2,500 women, and compared their activity levels with bone health, which was measured by an ultrasound scan of heel bone.

The outcome?  A mere one to two minutes of flat-out, intense exercise resulted in an increase in bone strength.  This translates to a minute or two of slow jogging for a post-menopausal woman or a minute or two of running for a pre-menopausal woman in order to achieve a 4% increase in bone health.  Women who did more than two minutes had a 6% increase.  (Please see further recommendations below on how to safely transition into more intense exercise).

The lead author of the study, Dr Victoria Stiles of the University of Exeter in the UK, said: “We wanted to make every second count in our analysis, because short snippets of high-intensity activity are more beneficial to bone health than longer, continuous periods. We were careful not to ignore short bursts of activity throughout the day.”

Dr. Stiles makes a suggestion for people who are interested in upping their levels of daily exercise.  She said: “The UK’s National Osteoporosis Society recommends increasing your walking activity first.  Further on, we would suggest adding a few running steps to the walk, a bit like you might do if you were running to catch a bus.”

Another proven way to increase bone health is to include more calcium-rich foods in the diet.  Olive oil, leafy greens, almonds, raw cheeses, yogurt, broccoli and carrots are good choices.  Calcium, magnesium and vitamin D supplements are also beneficial.  Not only do these minerals strengthen bone and muscle health, but they are proven to calm sleeplessness and insomnia as well.

One study published in the European Neurology Journal 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.

William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless leg syndrome and bone strength.  It also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

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 menopause 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 up at around 3:00 a.m. and couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.”

The main message is that a combination of exercise and calcium tend to ignite into a dynamic duo that can bring great boosts to bone health, healthy sleep and good overall health.

This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. 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.

Insomnia Remedies: Soothing Music Proven to be Effective

sleeping ladyThe National Sleep Foundation defines insomnia as difficulty with falling asleep, staying asleep, or both, especially when someone has the opportunity to do so.  The effects of insomnia include fatigue, low energy, decreased productivity at work and school, depression, and an increased chance of accidents.

Sleeping drugs are resorted to by up to 25% of the U.S. population, yet because of their strong side effects and next-day grogginess, many people are actively seeking natural remedies to calm insomnia and provide them with restful sleep.  The well-known sleep minerals calcium and magnesium are good examples of relaxing nutritional therapies for insomnia.

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.”  And Doctor William Sears writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.”

Two interesting studies from the Journal of Advanced Nursing have emerged which show that listening to soothing music before bedtime is another effective way to reduce sleeping problems.  In the first study, 94 students between 19 and 28 years old with sleeping difficulties were divided into three groups. Group one listened to relaxing classical music for 45 minutes at bedtime.  Group two listened to an audio book, and group three made no changes to their bedtime routine.

The results showed that after the 3-week study period, classical music was proven to significantly improve sleep quality.  Symptoms of depression were reduced markedly.  There were no improvements in sleep in the other two groups.

The second study took place in Taiwan with 60 adults between the ages of 60 and 83.  They were divided into two groups.  Half of the participants were allowed to listen to their choice of music from among several different sedative music tapes at bedtime.  At the end of the study, the group listening to the music experienced longer sleep duration, less night time awakenings, better perceived sleep quality and fewer daytime symptoms of insomnia.

The researchers noted that music can decrease anxiety and blood pressure and can cause its positive effects on sleep due to muscle relaxation and providing a distraction from repeated thoughts.

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.

Sleep Minerals II contains highly absorbable forms of calcium and magnesium and is effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia. It 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.

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 — 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.”

Music and minerals may just be the very best combination for combating insomnia and increasing energy and well-being.

Calcium and Vitamin D Proven Remedies for Gum Disease, Insomnia

healthy teeth and gumsA bright smile, white teeth and healthy gums are something everyone would like to enjoy.  Gingivitis is a very common form of inflammatory gum disease caused by bacteria in the mouth. It causes gums to become red, swollen and bleed easily during brushing or flossing. If left untreated, gingivitis can lead to an even more severe form of gum disease called periodontitis, which also may harm the bones underneath the gums.

Symptoms of periodontitis include bad breath, toothache, loose teeth, receding gums or tooth loss.  According to the study called “Prevalence of Periodontitis in Adults”, almost half of all American adults have mild, moderate or severe periodontal disease.  For those who are 65 or older, the percentage increases to 70%.

Researchers have previously discovered that people who consume low amounts of calcium and vitamin D can develop bone loss and osteoporosis.  Scientists at the Saint Louis University Center for Advanced Dental Education reasoned that because vitamin D also has antimicrobial effects and can remedy the inflammatory response, it would be reasonable to pursue a study to determine whether calcium and vitamin D may have a positive effect on periodontal disease.

The study included 51 people who were receiving periodontal maintenance therapy.  23 were taking vitamin D and calcium during the study and 28 did not.  All of the participants had at least two areas in their mouth that had loss of gum tissue and reduced support around the teeth.

At the end of the study, those taking the vitamin D and calcium had fewer bleeding sites, less attachment loss, and smaller open spaces between the teeth and gums.  The researchers concluded there was a good trend for improved health of the gums, teeth, and bones in the mouth with the use of these nutritional supplements.

Studies have also proven that calcium can prevent osteoporosis, reduce high blood pressure, relax the nerves and muscles, prevent colon cancer and kidney stones, and act as an effective remedy for insomnia and sleeplessness.

In one study called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency is one that causes difficulty with falling asleep. On the other hand, the classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, and with individuals finding themselves tired even after several hours of sleep.

It’s important to note that a balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results (in a two to one ratio with twice as much calcium and magnesium).  The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.

William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are some of the top sleep-inducing foods.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale California, is someone who fought her own 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 sleep remedy that contains highly absorbable forms of calcium and magnesium, combined with vitamin D and zinc. These are the most effective minerals for sleeplessness as well as for menopause insomnia, heart health, restless leg syndrome and bone strength.  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.

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 the Sleep Minerals.  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.”

Calcium and vitamin D are two of the key cornerstones of good health. They play many roles in the body and both should be included in the diet.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and a supplier of effective natural remedies since 2002. 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.