Category Archives: foods that help you sleep

Calcium Food Sources for Good Sleep, Strong Bones

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Calcium foods and sourcesGreetings,

Here is a valuable chart of the best food sources of calcium, some of which may actually be a surprise.

Calcium is one of the most famous of all minerals due to its vast array of benefits to our health. Dr. Linus Pauling, the two-time Nobel Prize winner said: “You can trace every sickness, every disease, and every ailment to a mineral deficiency.”

Studies have proven that calcium increases bone health, reduces high blood pressure, relaxes the nerves and muscles, prevents colon cancer and kidney stones, and acts as an effective remedy for insomnia and sleeplessness.

Adelle Davis, one of the first nutritionists to base her recommendations on scientific studies, says:  “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

Calcium was discovered by the British chemist Sir Humphry Davy in the early 1800’s.  Regarding stomach and colon health, a 2007 study in the Journal of the National Cancer Institute found that calcium protects high-risk people from developing the polyps (growths in the large intestine) that can lead to cancer in the large bowel.

Calcium supplements were also shown to help prevent kidney stones in a 2008 study at the University of Wisconsin School of Medicine.

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.

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 legs 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.

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.*

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 interruptions from hot flashes, I’m sleeping much better and I’m a lot more comfortable.”

Calcium can be obtained from foods or supplements, and a combination of both may be beneficial to 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.

How to Sleep Better: Studies on Eating Healthy Fats

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healthy fats for good sleepThe link between what we eat and how we sleep is closely related, especially when it comes to consuming healthy fats.

In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author writes that all hormones are made from cholesterol.  This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin. 

Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health, as these provide the basic building blocks for cholesterol production and hormones.  The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, shrimp, cod liver oil, avocados and coconut oil.

Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information says: “If you’re confused about cholesterol, it’s not your fault. Cholesterol has been a highly publicized scapegoat for causing heart disease for decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result.”

For good heart health, Dr. Mercola says to: “Replace harmful vegetable oils and synthetic hydrogenated fats such as margarine with healthy fats, including olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only — use coconut oil for cooking and baking).”

Dr. Natasha Campbell-McBride, M.D., says: “Hormones accomplish a myriad of functions in the body, from regulation of our metabolism, to energy production, mineral assimilation, brain, muscle, and bone formation, to behavior, emotion and reproduction….People whose bodies are unable to produce enough cholesterol do need to have plenty of foods rich in cholesterol in order to provide their organs with this essential-to-life substance.”

Milk is well-known for its positive effects on sleep, and dairy foods contain cholesterol, however some people are not able to digest dairy well and are better able to assimilate fermented dairy foods.  Milk also has the benefit of containing calcium, which has been found in studies to soothe insomnia.

In one study from the European Journal of Clinical Neurology, researchers tested the use of milk that was fermented with yogurt cultures for its effect on sleep quality.  They discovered that there was a significant improvement in the time needed to fall asleep, as well as a reduced number of night time awakenings for the participants who drank the fermented milk daily.  No significant changes in sleep were observed for the placebo group.

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

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 as magnesium.  The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.

In addition, a softgel form containing healthy carrier oils mixed with the minerals is more digestible than tablets or capsules and provides a deeper, longer-lasting sleep. One popular formula that has these qualities is Sleep Minerals II from Nutrition Breakthroughs.  Sleep Minerals II contains highly absorbable forms of the best minerals for relaxation: calcium and magnesium, combined with vitamin d, zinc, and heart-healthy rice bran oil in a softgel.

Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”

In summary, eating good healthy fats and also taking enough sleep-inducing minerals, can be a good combination for achieving better sleep.

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

Avocado and Estrogen: Reduce Estrogen and Balance Hormones

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avocado and estrogenAvocado and Estrogen: The Fabulous Fruit That Helps Balance Hormones in Women and Men
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This health news is provided by Nutrition Breakthroughs, maker of Sleep Minerals II
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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. Avocados balance hormones, contain beneficial fats, and feature over twenty vitamins and minerals.

They are a uniquely high source of plant sterols, which is the part of the plant that corresponds to cholesterol in people.  Eating plant sterols has been proven to lower cholesterol and increase heart health in several research studies from sources like the American Journal of Clinical Nutrition.

Another key benefit of avocados is their ability to block estrogen absorption in the body. They contain key plant sterols that can reduce excess estrogen. This allows increased progesterone to be present in women and testosterone in men.

For women in menopause, it’s all about the balance between estrogen and progesterone. There’s little to no progesterone left in menopause while there’s still some estrogen. This can lead to estrogen dominance symptoms like hot flashes, night sweats, mood swings and insomnia. Avocado can help to increase progesterone and create more hormonal balance. Women who eat more wholesome plant foods tend to have a far lower incidence of menopausal symptoms.

Some other causes of excess estrogen in men and women include exposure to toxins and pollutants in the environment, chemical estrogens in plastics, hormones from food, and toxic cleaning products. Eating some avocado regularly can take the edge off the toxic load and provide better hormonal balance.

Increased estrogen levels can lead to weight gain, tiredness, headaches and a lower sexual interest.  Regarding excess weight, one study in the “Nutrition Journal” showed that adding half an avocado to the lunch time meal resulted in a feeling of satisfaction and a 40% reduction in the desire to eat during the 3 hours after lunch.

According to Michael Lam, M.D. who specializes in nutritional medicine: ”Plants contain over 5,000 known sterols that have progesterone enhancing effects. People who eat more wholesome plant foods have a far lower incidence of menopausal symptoms because their pre- and post-menopause levels of (hormones) do not drop as significantly.”

Avocado and estrogen: Simply adding some avocado to meals is a great way to help balance hormones — half an avocado is a good amount.  Avocado oil is another concentrated form of plant sterols that can be used for cooking in any high heat application like stir-fry, bar-b-q or roasting. It also makes a great base for salad dressings and sauces. An avocado in any form is a great food for overall health and particularly good hormonal health.

This natural health news is brought to you by Nutrition Breakthroughs, a provider of 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.

Are avocados good for hormones?

One key benefit of avocados is their ability to block estrogen absorption in the body. They contain healthy plant nutrients that can reduce excess estrogen. This allows for increased progesterone to be present in women and testosterone in men.

Do avocados increase estrogen?

No, in fact plant foods like avocado contain thousands of known nutrients that have progesterone enhancing and hormone balancing effects. Women who eat more wholesome plant foods have a far lower incidence of menopausal symptoms.

 

Insomnia Remedies: The Science Behind Sleep-Inducing Foods

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sleep foodsThe type of foods we eat in the evening can have a pronounced effect on the quality of our sleep. One of the keys to a restful night’s sleep is to calm and relax the brain, rather than stimulating it.

Certain foods are a natural insomnia remedy that contributes to restful sleep, while others keep us alert and awake.

The calming foods contain the amino acid tryptophan, which is a precursor to the sleep-inducing substances serotonin and melatonin.  Two recent studies confirm that eating more carbohydrates than protein increases tryptophan production, while eating a higher protein ratio increases tyrosine – an amino acid related to a stimulated, alert frame of mind.

One key study, published in the American Journal of Clinical Nutrition, is titled “High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset”. The glycemic index measures the effect of different types of carbohydrates on blood sugar levels. Researchers at the University of Sydney Australia gave two different kinds of meals to the study participants, a few hours before bedtime. They found that a carbohydrate-based, high glycemic index meal resulted in a significant shortening of the time needed to fall asleep, compared with a low glycemic meal. (Feb. 2007, Vol. 85, No. 2).

In another study done at the Massachusetts Institute of Technology, scientists honed in on specific measurements of tryptophan vs. tyrosine in the brain, based on whether carbohydrates or proteins were eaten at breakfast.  Blood samples were collected after the meals, and the researchers concluded that a carbohydrate-rich diet raises tryptophan levels, while high-protein foods depress it. (Amer. J. of Clinical Nutrition, Jan 2003, Vol. 77, No. 1).

For those who need to stay alert and sharp during the day, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in healthy carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain.

According to William Sears, M.D., “The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

Dr. Sears recommends that foods high in carbohydrates and calcium, and medium-to-low in protein, make the most ideal sleep-inducing bedtime snacks. Some examples are whole-grain, gluten-free cereal with milk, oatmeal and raisin cookies with a glass of nutmilk or regular milk, or an almond butter sandwich with ground sesame seeds.

Sesame seeds are rich in tryptophan. Other foods that are high in tryptophan, which can be combined with healthy carbohydrates to become natural sleep remedies, are whole grains, lentils, chickpeas, beans, eggs, sunflower seeds, and miso. As always, it’s best to stay away from caffeine, sodas and nicotine in the evening.

The well-known nutritionist Adelle Davis writes about the roles of calcium for sleep in her book “Let’s Eat Right to Keep Fit”.  She discusses a natural insomnia remedy and says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

Sleep remedies containing highly absorbable, quick acting forms of calcium and magnesium, such as Sleep Minerals II from Nutrition Breakthroughs can be helpful with both falling asleep and staying asleep during the night.  This natural sleep remedy contains highly absorbable forms of calcium, magnesium, zinc and vitamin D – all combined in a softgel with carrier oils. Oils such as rice bran oil have been shown to increase mineral absorption and reduce calcium excretion.

P. P. of Houston, TX. says: “I am a physician in Texas. I had developed sleeping problems and took sleep medications for several weeks – Ambien and then Lunesta. I discontinued them and then I had terrible rebound insomnia. At that time, I literally got only about 20 hours of sleep in 6 weeks. I was staring at the ceiling all night long, praying to God for some sleep. Then I found Sleep Minerals II on the Internet. I’ve been taking it for a couple of weeks and now I get a full 5 to 6 hours of sleep a night. This is a great way to help people without unhealthy sleep medications. As a doctor, I would never prescribe sleeping drugs – I would recommend Sleep Minerals II.”

In conclusion, bedtime snacks and dinners that are high in carbohydrates, low-to-medium in protein, and contain calcium, will help you relax in the evening and set you up for a good night’s sleep.  And an effective natural sleep remedy such as Sleep Minerals II can also be taken before sleep and during the night if you find yourself waking up and unable to go back to sleep. Here’s to your good sleep.

For more information visit the Sleep Minerals II page.