Category Archives: natural remedies

Magnificent Magnesium Benefits: Skin, Hair, Nails, Good Sleep

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magnesium benefitsThis health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II
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Greetings to you,

In the pursuit of overall well-being, magnesium shines as a powerful superhero. Its many proven magnesium benefits include enhancing both our internal health and our external beauty.

This essential mineral plays a crucial role in over 300 processes in the body, and scientific studies highlight its remarkable impact on skin, hair, nails, and good sleep.  Let’s see how magnesium benefits can contribute to a radiant appearance and restful slumber.

Magnesium and Skin Health

Our skin, the largest organ, serves as a reflection of our internal health. Magnesium, with its anti-inflammatory properties, aids in maintaining a clear complexion and reducing acne. A study published in the Journal of Clinical and Aesthetic Dermatology found that a magnesium-based cream significantly improved inflammatory and non-inflammatory acne lesions.

Magnesium also supports the skin’s natural barrier function, preventing moisture loss and promoting hydration.  A study titled “Skin Minerals: Key Roles of Mineral Elements in Skin Functions,” reports that magnesium regulates the maintenance of skin tissue and its moisture.  It emphasizes its roles in skin health and in fighting against skin aging.

Magnesium for Silky Hairmagnesium benefits

Have you ever desired to have luxurious, silky hair? Magnesium might be the secret ingredient you’ve been missing. Research published in the Biological Trace Element Research journal suggests that magnesium deficiency may contribute to hair loss.

Magnesium plays a vital role in maintaining the health of hair follicles (the cells that surround the root of a hair), and supporting the production of keratin — the protein responsible for strong and vibrant hair.

In addition to preventing hair loss, magnesium contributes to improved hair texture and strength. Another study found that magnesium supplementation resulted in a significant reduction in hair breakage and increased hair elasticity.

magnesium benefitsMagnesium and Strong Nails

Brittle nails can be a telltale sign of nutritional deficiencies. Magnesium steps in as a key player in promoting strong and healthy nails. The Journal of the American Academy of Dermatology notes that magnesium deficiency can lead to nail abnormalities, including ridges and cracks.

Supplementing with magnesium helps enhance nail growth and resilience. A study titled “Nails in Nutritional Deficiencies” found that magnesium supplementation led to improvements in nail health by reducing instances of splitting and breakage.

Magnesium for Restful Sleepmagnesium benefits

Sleep, a cornerstone of overall well-being, is intricately linked to magnesium levels in the body. Magnesium acts as a natural relaxant, regulating the calming chemicals in the brain and promoting a peaceful state that leads to high quality sleep.

An analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium supplementation not only improved overall sleep quality but also enhanced sleep duration.

Conclusion

In the realm of beauty and well-being, magnesium emerges as a multifaceted ally, contributing to radiant skin, lustrous hair, strong nails, and restful sleep. The scientific literature overwhelmingly supports the positive impact of magnesium on various aspects of our external appearance and internal health.

As you embark on your journey to reap these magnesium benefits, aim to eat a balanced diet that’s rich in magnesium-containing foods such as leafy greens, cooked spinach, nuts, seeds, fish, banana, avocado and whole grains.

The science is clear: Magnesium is more than just a mineral — it’s a beauty and wellness essential.

Sleep Foods: Almonds Contain Melatonin and Magnesium for Better Sleep

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sleep foodsIn the quest for a good, restful night’s sleep with less tossing and turning, people are reaching out to learn more about natural sleep aids and sleep-inducing foods.

At the top of many sleep foods lists are almonds – a healthy food that’s high in two of the best-known sleep substances – magnesium and melatonin.

Melatonin is a hormone that’s produced by a gland located in the center of the brain. At night or in the dark, this gland naturally releases melatonin to regulate the sleep cycle. A recent study appeared in the journal Nutrients called Dietary Sources of Melatonin.

The researchers in this study say that in the realm of plant foods, nuts contain the highest amount of melatonin.  Almonds, walnuts and pistachios have good amounts of it.  The study goes on to say it’s a proven fact that melatonin concentration in human blood can significantly increase after a person eats some melatonin-containing food.

Almonds are a special nut as they contain the highest magnesium levels. One ounce of almonds, which is about a handful or 23 nuts, contains 80 milligrams of magnesium.  This is 20% of the suggested daily value of 400 milligrams.

Magnesium has the ability to promote sleep and this is thought to be linked to its actions in lessening inflammation in the body.  In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking two magnesium tablets twice a day resulted in significant increases in sleep duration and reduced cortisol levels in the body.  Cortisol is a stress hormone made by the adrenal glands that can keep people awake.

A study on almonds as a sleep food for animals was reported in the Journal of Natural Medicine.  A water-based extract of almonds was used in the study.  With the almond extract, the scientists observed a significant prolongation of total sleeping time as well as significant increases in the deepest levels of sleep. The results suggest that a water-based extract of almond has significant sedative effects, which may support its therapeutic use for insomnia.

To increase magnesium in one’s diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans or other nuts.  Some ideas are to include them in granola mixtures, baked goods, fruit salads, vegetables and yogurt.  Soaking raw almonds in a bowl of water overnight and drying them in the oven at low heat is known to increase their nutritional value and help with digestion, however this isn’t necessary in order to enjoy their benefits.

One magnesium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of magnesium and calcium, which are the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Sleep Minerals II 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.

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.”

A healthy plan for good sleep is to make good use of magnesium-rich foods such as almonds and also include an effective magnesium and calcium supplement for natural relief of sleeplessness.

This 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, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Effective Natural Remedies as Counterparts to Drugs

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natural remediesGreetings to you,

There is a great handy chart below that contains some of the top natural remedies.

These are well-known healthy counterparts for many common medications.  Add these powerhouse foods to your diet for any of the conditions shown.

An example of one of the best natural remedies is curcumin, the potent base nutrient of the spice turmeric.  Research from the journal “Foods” has shown that curcumin can help in the management of inflammatory conditions, metabolic symptoms, arthritis, anxiety, muscle soreness and high blood pressure.

Regarding high blood sugar, the Journal of Diabetes Investigation discovered that: “A higher intake of fruit (especially berries), green leafy vegetables, yellow vegetables, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), is associated with a lower risk of type 2 diabetes.”

Raw tomatoes may be one of the best natural remedies for high cholesterol.  One study from Mexico found that fourteen servings of raw tomato per week for one month, resulted in a favorable effect on cholesterol levels in overweight women.

If you are taking any medications, be sure to check with your doctor before making any changes to their advice.

This news is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy with calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Enjoy the chart below and put it to good use by adding these healthy foods!

Here’s to your health,

Jobee Knight
Nutrition Breakthroughs
natural remediesChart shared by courtesy of LiveLoveFruit.com

Use Vitamin E in Foods and Skincare: Glowing Skin

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vitamin e foodsBy Jacqueline Reilly

The famous vitamin E is renowned for combating aging by keeping joint degeneration at bay and increasing eye and heart health. What is not so well known is that vitamin E can help aging skin to retain its smoothness, moisture and beauty.

Research from the World Congress of Public Health and Nutrition reports that more than 90% of Americans fall below the daily recommended amount of vitamin E.  The recommended daily allowances are provided by the U.S. Food and Drug Administration, and for vitamin E it’s 15 milligrams per day.

The secret to vitamin E’s importance for both internal health and external beauty is similar to that of the other antioxidant vitamins (A and C) — their ability to undo the “free radical” damage that causes skin to develop lines and lose elasticity and firmness.

Free radicals are damaging molecules that come from a reaction of oxygen inside the body.  They come from pollution, smoke, medications, infection, stress, toxic chemicals, a poor diet, and also as a byproduct of normal digestion and metabolism.

“Anti-oxidants (or anti oxygen substances) such as vitamins E, C and A can help to defend the body against free radical damage and repair it.  These nutrients can assist to create skin that is firm and luminous, and incorporating both nutritional and topical approaches can be of benefit.

Topical Vitamin E in Dermatology

Vitamin E is a popular skin treatment because of its ability to stop reactive oxygen molecules from altering the formation of collagen.  Collagen is the main protein in connective tissue, bone and other key tissues in the body.  Vitamin E also maintains the elasticity in cellular spaces that provide the balance necessary to preserve skin moisture.

A dramatic example of vitamin E’s effectiveness for skin health comes from a study done at Ohio State University.  Scientists there found that one particular form of Vitamin E called ‘tocotrienol’ could significantly reduce the amount of damage caused by burns. They concluded that “This model (research) shows that if the level of tocotrienol in the skin is increased five-fold within the first six to twelve hours after a burn, subsequent burn damage will be reduced by at least 50 percent.”

Topical Vitamins Can Boost Beautiful Skin

In addition to Vitamin E, Vitamins C and A are also used in modern skincare to boost skin health and smoothness. In fact, all three vitamins work together to promote the production of collagen. As noted by Leslie Kenton in her best-selling book “The Skin Revolution”, Vitamin C is essential and plays an important role in a transformation in your skin cells, taking up the important amino acid, proline, and using it to make new collagen.”

Does Diet Matter?

What a person eats can have a great affect on their skin’s appearance.  It is important to consume an antioxidant-rich diet to ensure the cells are well guarded against the ravaging effects of free radicals. Avoid refined ingredients such as white flour and sugar, which cause the collagen fibers (which should be present in tidy bundles) to tangle and become crossed up.  The result can be lines, wrinkles and aging skin.

A diet featuring quality proteins like fish and grass-fed meats, seasonal vegetables and fruits, and healthy fats such as olive oil, is recommended for its richness in the antioxidant vitamins A, C, and E. 

Boosting Your Vitamin E Intake

Foods which contain good amounts of Vitamin E include nuts, seeds, avocado, leafy green vegetables, broccoli, butternut squash, olive oil, trout and kiwi fruit. Try if possible to buy organic fruits and vegetables, since recent studies have shown they contain significantly higher levels of antioxidants than conventionally grown produce. They also contain less heavy metals, and since they are pesticide-free, they help reduce the skin’s toxic burden.

Vitamin E can be a great part of one’s skincare routine, and there are an abundance of skincare products in natural food stores that contain this fat-soluble powerhouse.

Combine a nutritional approach with a daily skincare routine, to give the skin all the nutrients it needs to glow from within. If a person has very sensitive skin, it’s possible that topical vitamins in skincare products can be an irritant.  In this case, test a small amount of any product and wait several hours before using it liberally.  For all the beautifying benefits it provides, be sure to add vitamin E-rich foods to your diet.

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, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair and nails and more energy.

Foods to Sleep: Top 3 Vegetables for Sweet Dreams

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foods to sleepThis article could also have the title: “If you want to sleep like a baby, start by eating like a bunny!”  There are some very special vegetables that are great foods to sleep better.

If you’re not a vegetable lover, start by just picking one of these and putting some delicious dressing or sauce on it.

Here are three of the best vegetables for a good night’s sleep and having more energy in your days, and there’s also some lifestyle tips that will leave you feeling more refreshed and energized in the morning.

  1. Leafy Greens

The motto of this section is “Don’t leaf your sleep to chance – eat your greens!”  Leafy greens like spinach, kale, and other lettuces are excellent sources of magnesium, a mineral that can help promote relaxation and better sleep. A magnesium deficiency is usually seen as agitated sleep with frequent nighttime awakenings.  Leafy greens also contain calcium, a mineral that helps the brain to produce melatonin, a hormone that regulates sleep.

  1. Sweet Potatoes

This section is titled: “Sweet dreams are made of sweet potatoes and their prized potassium.” Sweet potatoes are good foods to sleep more deeply as they are rich in complex carbohydrates.  Unlike simple carbs like white flour and sugar products, sweet potatoes can help promote sleep by increasing levels of the amino acid tryptophan in the bloodstream. They are also a good source of potassium, which can help regulate blood pressure and reduce wakings in the night.  A deficiency of potassium can interfere with restful sleep due to the potential for stiff muscles or muscle spasms in bed.

  1. Broccoli

The motto here is: “Say goodnight to insomnia with the help of broccoli’s dream blend of vitamin C and calcium!”  Broccoli is a great source of vitamin C, which can help reduce levels of the stress hormone cortisol and promote relaxation.

Other good sources of vitamin C are citrus fruits, bell peppers, strawberries, tomatoes and white potatoes.  Broccoli also contains calcium, which 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,

  1. Lifestyle Tips for Better Sleep

In addition to including healthy vegetables in your diet, there are also a few lifestyle tips that can help improve the quality and quantity of the sleep you get:

  • Establish a consistent sleep schedule and stick to it, even on weekends.
  • Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
  • Avoid caffeine, alcohol, and large meals before bedtime.
  • Keep your bedroom cool, dark, and quiet.
  • Limit screen time before bed and avoid using electronic devices in bed.

By eating these wonderful vegetables and making some simple lifestyle changes, you can help improve the quality of your sleep and wake up ready to tackle the day!

This article was written for you by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.

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.”

For more info, visit the Sleep Minerals II page.

Ginger Benefits Revealed in Studies: Arthritis, PMS, Brain Health

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ginger benefitsGinger is not only a spice that has been used for centuries by Asian and Indian cultures; it is also one of the most effective medicinal foods in existence.

Ginger has a warm, mildly spicy flavor and is used as tea, as a seasoning for seafood and stir-fry dishes, as a powder for nutritional supplements, and as a spice for sauces and baked goods.

New studies are confirming what has been known about ginger benefits for over 5,000 years – It remedies nausea, arthritis, migraines, restless leg syndrome, premenstrual syndrome, upset stomach, and enhances brain function and memory.

Ginger for Nausea

A British Medical Journal did a review of several studies that were done on ginger benefits for nausea and vomiting. The researchers found that the studies on ginger for seasickness, morning sickness and chemotherapy-induced nausea, showed positive results for ginger and found it effective.

Relief of Premenstrual Syndrome (PMS) from Ginger

For women with PMS, scientists at the University of Medical Sciences in Tehran, Iran compared ginger capsules with two different kinds of anti-inflammatory drugs. 150 women participated and they were divided into three groups. Those in the ginger group took 250 mg. capsules of ginger root powder. Members of the other groups received the anti-inflammatory drugs (mefenamic acid or ibuprofen capsules).

The women’s severity of symptoms, pain relief, and satisfaction with the treatment were compared between the groups after one menstrual period.  At the end of the five-month study, ginger was shown to be as effective as the drugs with relieving pain and providing relief.

Ginger Benefits for Enhanced Cognitive Abilities (reasoning, thinking and remembering)

The Journal of Evidence-Based Complementary and Alternative Medicine published a study aimed at determining the effect of ginger extract on the cognitive function of 60 healthy middle-aged women. After taking either a placebo or ginger throughout the study period, the women were evaluated with a series of tests that reviewed their working memory, decision making ability and other mental functions.

They discovered that the ginger group had increased mental abilities and enhanced working memory and that ginger is an effective cognitive enhancer for middle-aged women.

Ginger for Arthritis and Restless Leg Syndrome (RLS)

Arthritis causes pain, swelling, and reduced motion in joints. It can occur in any joint, but usually it affects hands, knees, hips or spine.

Osteoarthritis breaks down the cartilage in the joints. Cartilage is the slippery tissue that covers the ends of bones in a joint.  Healthy cartilage absorbs the shock of movement, but when cartilage is lost, the bones rub together which can damage the joint.

Rheumatoid arthritis is an autoimmune disease, which means the arthritis results from the immune system attacking the body’s own tissues.  It can affect body parts besides the joints, such as the eyes, mouth and lungs.

A recent study published in the journal “Arthritis” found that a standardized ginger extract is as effective as the anti-inflammatory drug betamethasone for both types of arthritis, but without the many side effects the drug is known for (fluid accumulation, nausea, adrenal gland suppression, insomnia and depression).

Patients with rheumatoid arthritis (RA) are more likely to develop restless leg syndrome than the general population.  Those who have restless leg syndrome experience unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful.

People with RLS often experience chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve the sensations in their legs at night. A study in the Journal of Autoimmune Diseases reported that about 30 percent of patients with RA also have restless leg syndrome.

To sum it all up, ginger is a true leader in the realm of medicinal herbs. To reap the wide variety of health benefits of using ginger, look for it in health food stores in the form of capsules, tablets or tea, or use it in cooking and baking.

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 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 Remedy Insomnia and Hot Flashes in Menopause

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This article reveals several proven natural remedies for insomnia in menopause, as well as those that work for hot flashes and night sweats.

The North American Menopause Society reports that an estimated 6,000 U.S. women reach menopause each day, which translates to over 2 million women every year.

The Women’s Health Initiative study, which followed 16,608 women being given hormone replacement therapy in menopause, discovered a high risk of heart disease and stroke from the use of these drugs. As a result, more and more women today are seeking the use of natural remedies for menopause symptoms such as insomnia and sleeplessness, hot flashes, night sweats, migraine headaches, anxiety and fatigue.

Vitamin E is famous for it’s health benefits to glands and organs, howevervitamin e foods it may not be generally known that vitamin E is a proven remedy for hot flashes. Adelle Davis, the first nutritionist to base her recommendations on science-based studies, says:

“During the menopause the need for vitamin E soars ten to fifty times over that previously required. Hot flashes and night sweats often disappear when 50 to 500 units of vitamin E are taken daily, but they quickly recur should the vitamin be stopped.”

One study supporting vitamin E comes from the University of Iran, published in Gynecologic and Obstetric Investigation. 400 IU of vitamin E in a softgel cap was given to the participants daily for four weeks. A diary was used to measure hot flashes before the study and at the end. The researchers concluded that vitamin E is effective and is a recommended treatment for hot flashes.

Another natural remedy has been making headlines lately. Mayo Clinic breast health specialist Sandhya Pruthi, M.D., conducted a study on flaxseed for hot flashes.

The 29 participants in this clinical trial were women with hot flashes who did not want to take estrogen because of an increased risk of breast cancer. The study gave them six weeks of flaxseed therapy, consisting of 40 grams of crushed flaxseed eaten daily.

The result was that the frequency of hot flashes decreased fifty percent. Participants also reported improvements in mood, joint or muscle pain, chills, and sweating. This was a significant improvement in their health and quality of life. Dr. Pruthi said: “We hope to find more effective non-hormonal options to assist women, and flaxseed looks promising.”

Night sweats and hot flashes can become a form of insomnia in which a woman wakes up drenched in sweat and unable to sleep. Regarding mineral deficiency at the time of menopause, nutritionist Adelle Davis says:

Magnesium can also balance hormones and remedy insomnia and hot flashes.  One example is a study from the Virginia Commonwealth University Health System. Women with at least 14 hot flashes a week received 400 milligrams of magnesium oxide daily for 4 weeks, increasing to 800 mg. per day if needed.  At the end of the study, the magnesium supplements had reduced their frequency of hot flashes from 52 to 28 per week, which is a 41% reduction. Fatigue, sweating, and distress were also significantly reduced.

There is also an emerging link between estrogen decline, menopause symptoms and magnesium deficiency. Mildred Seeling, M.D. describes this in the Journal of the American College of Nutrition.

She says “Estrogen enhances magnesium utilization and its uptake by the soft tissues and bone, and may explain the resistance of young women to heart disease and osteoporosis — as well as the increased prevalence of these diseases when estrogen production ceases.”

Magnesium works best when it’s balanced with calcium in a two to one ratio. Dr. Seeling says: “The Cal/Mag ratio of two to one (twice as much calcium as magnesium) has long been considered physiologic (for healthy cells) and best for normal functioning. This was confirmed on the basis of long-term metabolic studies in young men and women done by the Research Division of the U.S. Department of Agriculture.”

Vitamin D is more than just a vitamin, it’s also 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.

From the journal “Medical Hypothesis” comes a research study that followed 1500 patients over a 2 year period. A consistent level of vitamin D3 was maintained in their blood over many months. This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause.

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.

Sleep Minerals IIOne insomnia remedy becoming popular among menopausal women is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid 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.

Sleep Minerals 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.

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.”

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.”

Menopause has been found to be a fulfilling time of life for many women. In a recent survey sponsored by the North American Menopause Society, 51% of U.S. postmenopausal women reported being happiest and most fulfilled between the ages of 50 and 65. Menopause is an excellent time for a woman to keep her health at its peak and minimize symptoms such as night sweats and insomnia by using effective natural remedies.

For more information, visit the Sleep Minerals II page.

What foods help hot flashes?

Foods rich in calcium, magnesium and vitamin E are particularly helpful for hot flashes. This includes most nuts, seeds, high-quality yogurt and cheese, sardines with bones, salmon, green leafy vegetables, other green vegetables, and avocado.

What is a natural remedy for hot flashes?

Vitamin E is famous for it’s health benefits to glands and organs, however it may not be generally known that vitamin E is a proven remedy for hot flashes. Other effective natural remedies include ground flax seeds, calcium and magnesium.vitamin e hot flash remedy

What causes hot flashes?

Dr. John R. Lee, M.D. explains the source of hot flashes in his book: “What Your Doctor May Not Tell You about Menopause”. When the female hormones become depleted as in menopause, the brain sends out signals for the ovaries to make more hormones, but they no longer respond. The the brain begins to “shout”.  This over-activity affects adjacent areas of the brain; particularly the area that controls body temperature and sweating mechanisms — thus the occurrence of hot flashes.

What triggers hot flashes?

Sometimes spicy food, hot beverages, caffeine, alcohol or cigarettes can bring on a hot flash. For help with night sweats in bed, keep the bedroom cool and keep a washcloth in a bowl of ice near the bed to use on the forehead or chest as needed. To minimize hot flashes during the summer weather, stay cool by using fans and drinking cold drinks. Keep air conditioners on and make sure that the air is circulating throughout the room. Dress in layers so you can peel them off as needed.

For more information, visit the Sleep Minerals II page.

The Top 8 Nutrition Facts and Myths

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nutrition factsThe Top 8 Nutrition Facts and Myths

In the world of nutrition, myths and news headlines can often overshadow the truths, which can leave us wondering about what to put on our plates.

The larger truth is that we are all unique individuals who may have different nutritional needs. There are many different diets such as Mediterranean, Paleo, Keto, Low-Carb, Vegetarian, Gluten-Free, etc.

Often, when it comes down to every-day reality, there’s no “one diet fits all” approach and eating a variety of healthy foods is what matters.  The best advice is to enjoy whole, unprocessed single foods like vegetables, fruits, meat, fish, poultry, eggs, nuts, seeds, yams, potatoes, squash, and healthy oils like olive and coconut oil. Especially healthy are leafy greens, salmon and sardines.

And most important, laying aside what any particular diet recommends, if a certain food disagrees or agrees with you, you’re the boss!

With that in mind, here are some of the most common nutrition facts and myths, backed by research studies.

1. The Egg Controversy – One of the Healthiest Foods on Earth

Eggs have been criticized earlier for their cholesterol content. However, research published in Medical News Today, which cites many journal studies, has shown that dietary cholesterol from eggs doesn’t significantly affect blood cholesterol levels. In fact, eggs are one of the healthiest foods around. They nourish and support various parts of the body, including the brain, thanks to the B-vitamin choline, the eyes with the plant chemicals lutein and zeaxanthin, and the muscles with high-quality protein.

2. Omega-3 Fats – Essential for Well-being

Omega-3 fatty acids are crucial for heart and brain health. A variety of sources, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, provide these essential fats. The benefits of omega-3s are extensive, including reducing inflammation, supporting heart health, and improving cognitive function. Including these foods in your diet, such as eating fish a few times a week, can help you meet your omega-3 needs.

3. Bone Broth – A Liquid Goldmine for Health

Bone broth is often spoken of as a health revolution, and with good reason. This liquid gold is rich in collagen, as described in Nutrition Insight.  Collagen can greatly benefit the joints, skin, and gut health. Additionally, bone broth provides essential minerals like calcium, magnesium, and phosphorus, making it a nourishing food for overall well-being.

4. Butter – A Healthy Pleasure

Butter, once called a dietary villain, has been freed from these comments by recent studies in nutrition journals. Moderate consumption of butter, especially from grass-fed sources, may not be as harmful as previously thought. It provides essential fatty acids and fat-soluble vitamins, making it a flavorful addition to your diet.

A study from the Journal “Animals” says: “Butter is the oldest animal fat known to man and occupies an important place among the fat products on the market. Butter is a product with high nutritional value and health-promoting properties, as well as great flavor and aroma values.”

5. Fruits and Vegetables – Nature’s Medicine Cabinet

Fruits and vegetables are nutritional powerhouses. A study published in the European Journal of Nutrition supports their role in preventing diseases like heart disease, cancer, and diabetes. The nutrition facts show that they are rich in vitamins, minerals, fiber, and antioxidants, making them essential for overall health.

Aim to eat vegetables and fruits that cover all the colors of the rainbow and have a good variety of them.  It’s the color pigments in these foods that provide their health benefits, so the brighter the better.

6. Protein and Bone Health – Building A Strong Foundation

The myth that protein destroys our bones and leads to osteoporosis is not one of the proven nutrition facts. Research in the American Journal of Clinical Nutrition suggests that protein is essential for maintaining bone health. Adequate protein intake, along with sufficient calcium and vitamin D, can actually reduce the risk of osteoporosis.

So, embrace meats and plant-based protein sources for strong bones.  And include fruits and vegetables in your diet to combine the protein with these balancing foods.

7. Sunshine and Vitamin D – A Natural Solution

Satisfying a vitamin D deficiency is as simple as taking a walk in the sun. Research published in the Journal of Investigative Medicine highlights the role of sunlight in the synthesis of vitamin D in our skin. Just 15 to 20 minutes of sunlight exposure a few times a week can help you meet your vitamin D needs naturally. If sunlight exposure is limited, supplements might be needed.  Vitamin D is a factor in bone strength, sleep and insomnia, immune function, and preventing diabetes.

8. Calcium and Magnesium – A Dynamic Duo for Strong Teeth and Bones

Both calcium and magnesium are essential for dental and bone health. Research suggests that maintaining the right balance between these minerals is vital. A recommended ratio is around 2:1 calcium to magnesium (twice as much calcium as magnesium). This duo supports bone density and is proven to provide better sleep.  Vitamin D also plays a role in both bone strength and remedying insomnis.

In closing, the best nutritional advice is to enjoy whole, unprocessed single foods and if a certain food disagrees or agrees with you, follow your intuition!

This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

Vitamin K2 Benefits: Top 5 Benefits of a Missing Link to Health

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vitamin k2 benefits*************************************** Shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II *************************************** In the quest for optimal health and vitality, we often hear about the importance of vitamins and minerals. One such nutrient that doesn’t always get the recognition it deserves is Vitamin K2. This often-overlooked vitamin plays a crucial role in several aspects of our health, from heart and bone health to pregnancy support. In this article, we’ll explore the fascinating world of Vitamin K2, from its sources to its remarkable benefits.
  1. The Difference Between Vitamin K1 and K2
Vitamin K1, or phylloquinone, primarily plays a role in blood clotting. It’s abundant in leafy greens like kale, spinach, and broccoli. On the other hand, Vitamin K2, also known as menaquinone, serves a more diverse range of functions. Unlike K1, it doesn’t accumulate in the liver but circulates throughout the body. You can find Vitamin K2 in fermented foods like natto (fermented soybeans), grass-fed cheese and butter, kefir, sauerkraut, beef liver, and egg yolk.  Additionally, it’s synthesized by the beneficial bacteria in our gut.
  1. The Specific Health Benefits of Vitamin K2
Vitamin K2 offers a treasure trove of benefits:
  • Heart Health: Numerous studies have linked Vitamin K2 to a reduced risk of cardiovascular disease. This vital nutrient prevents calcium from accumulating in the arteries, reducing artery calcification, and supporting healthy blood flow and heart function. A study published in the Journal of Nutrition found that a higher Vitamin K2 intake correlated with a decreased risk of coronary heart disease.
  • Bone Health: Vitamin K2 is a game-changer when it comes to bone metabolism. It activates osteocalcin, a protein responsible for binding calcium to the bone matrix, thereby promoting stronger and healthier bones. Clinical trials have demonstrated that Vitamin K2 supplementation can reduce bone loss and fracture risk. A study in the American Journal of Clinical Nutrition revealed that Vitamin K2 enhanced bone mineral density and lowered the risk of hip fractures in older women.
  • Pregnancy: Vitamin K2 plays a pivotal role during pregnancy by directing calcium to the developing baby’s bones and teeth. Ensuring an adequate intake of Vitamin K2 is associated with a lower risk of pregnancy complications and developmental issues in infants.
  • Brain Health: Emerging research suggests that Vitamin K2 is important for brain health as it helps prevent the calcification of blood vessels in the brain. This may contribute to maintaining cognitive function as we age.
  • Dental Health: Dental health is another realm where Vitamin K2 shows promise. It promotes the formation of dentin, the layer beneath enamel, potentially reducing the risk of cavities.
  1. Signs of a Vitamin K2 Deficiency
Here are some of the key signs of a vitamin K2 deficiency:
  • Poor bone health, osteoporosis, or fractures
  • Easy bruising or bleeding
  • Cardiovascular issues
  • Dental problems
  • Unusual and prolonged bleeding after injury or surgery
  1. Prescription Drugs that Can Interfere with Vitamin K2 Effects and Absorption
Certain prescription medications, such as blood thinners (e.g., warfarin), can interfere with Vitamin K2’s effects. These drugs work by inhibiting the function of Vitamin K, which is necessary for blood clotting. Patients taking such medications should work with their doctor in order to manage their Vitamin K2 intake and avoid any adverse effects. To wrap it up, while Vitamin K2 might not be a household name, its importance in maintaining our good health is key!

Unveiling the Wonders of Coconut Oil Benefits: The Top 7

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coconut oil benefitsThis health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II

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Greetings to you,

In the world of nutrition and wellness, few natural products have gained as much attention as coconut oil.

The remarkable versatility and proven coconut oil benefits have made it a must-have staple in the kitchen and beauty routines of many.

From cooking to skincare, coconut oil’s many applications make it a star among natural remedies. Here the top seven proven health benefits of coconut oil and how it can be integrated into your daily life for greater health and well-being.

Heart Health: Coconut oil is packed with saturated fats, but not all fats are created equal. Research has shown that the medium-chain triglycerides (MCTs), a special type of fat in coconut oil, can help improve heart health. A study published in the journal Nutraceuticals suggests that the MCTs in coconut oil may enhance cardiovascular function by reducing bad cholesterol levels and promoting healthy cholesterol ratios.

Weight Management: Maintaining a healthy weight is a key factor in overall well-being. Incorporating coconut oil into your diet can help. The MCTs in coconut oil are known to increase feelings of fullness, potentially leading to reduced calorie intake. A study in the European Journal of Clinical Nutrition found that MCTs can aid in weight management by increasing calorie expenditure and fat oxidation (tat oxidation is when the body breaks down fats, by the addition of oxygen).

Skin Care: The benefits of coconut oil extend beyond the kitchen. It’s a fantastic natural moisturizer and can help soothe and nourish the skin. A study in the International Journal of Dermatology revealed that coconut oil is effective in reducing skin dryness and improving skin barrier function, making it a popular choice for people with dry or sensitive skin.

Hair Health: Coconut oil is a tried-and-true remedy for lustrous locks. A study in the Journal of Cosmetic Science found that coconut oil can reduce protein loss in both damaged and undamaged hair, helping to keep your hair strong, shiny, and frizz-free.

Oral Health: Oil pulling with coconut oil has gained popularity for its potential oral health benefits. Research published in the Journal of Traditional and Complementary Medicine indicates that oil pulling with coconut oil can reduce harmful bacteria in the mouth, leading to improved oral hygiene and fresher breath. Good oral hygiene is a state where the mouth is kept free of disease by using methods to keep it clean.

Antioxidant Properties: Antioxidants are substances or vitamins that remove excess oxygen in the body and make it healthier.  Coconut oil contains antioxidants that can help protect your body from oxidative stress.   A study published in the journal Food and Function found that these antioxidants can help combat substances that are associated with various chronic diseases.

Brain Health: The MCTs in coconut oil are believed to provide a quick and efficient energy source for the brain. While more research is needed in this area, preliminary studies, like one published in the journal Neurobiology of Aging, have shown potential benefits of coconut oil for individuals with cognitive impairments.

Incorporating coconut oil into your daily life can be a simple yet effective way to promote overall health and well-being. Whether you use it in your cooking, skincare routine, or oral hygiene practices, coconut oil’s versatility and proven benefits make it a worthy addition to your wellness toolkit.