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

Posted on July 7, 2019 by Jobee Knight

By Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information

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Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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While the importance of vitamin D has become more fully appreciated, another vitamin that is just as important as vitamin D, vitamin K2, needs wider recognition. It’s a fat-soluble vitamin most well known for its role in blood clotting.

However, there are two primary kinds of vitamin K, and they serve very different functions. Vitamin K1 is the primary form of vitamin K responsible for blood clotting, whereas vitamin K2 is essential for bone strength, the health of arteries and blood vessels, and plays a role in other biological processes as well, including tissue renewal and cell growth.

In the 2014 paper, “Vitamin K: An old vitamin in a new perspective,” vitamin D expert Dr. Michael Holick and co-authors review the history of vitamin K and its many benefits, including its significance for skeletal and cardiovascular health. They also discuss important drug interactions.

Vitamins K1 and K2 are Not Interchangeable

The difference between vitamins K1 and K2 was first established in the Rotterdam Study, published in 2004. A variety of foods were measured for vitamin K content, and vitamin K1 was found to be present in high amounts in green leafy vegetables, such as spinach, kale, broccoli, and cabbage.

Vitamin K2, on the other hand, is only present in fermented foods. It’s produced by certain bacteria during the fermentation process. Interestingly, while the K1 in vegetables is poorly absorbed, virtually all of the K2 in fermented foods is readily available to your body.

Examples of foods high in vitamin K2 include raw dairy products such as certain cheeses, raw butter, and kefir, as well as natto (a fermented soy product) and fermented vegetables like sauerkraut.

However, not every strain of bacteria makes K2, so not all fermented foods will contain it. For example, pasteurized dairy and products from confined animal feeding operations (CAFOs) are NOT high in K2 and should be avoided. Only grass-fed animals (not grain fed) will develop naturally high K2 levels.

Most commercial yogurts are virtually devoid of vitamin K2, and while certain types of cheeses, such as Gouda, Brie, and Edam are high in K2, others are not. It really depends on the specific bacteria present during the fermentation.

One of the best sources I’ve found is to ferment your own vegetables using a special starter culture designed with bacterial strains that produce vitamin K2.

My research team found we could get 400 to 500 micrograms (mcg) of vitamin K2 in a two-ounce serving of fermented vegetables using such a starter culture, which is a clinically therapeutic dose.

If you want to learn more about making your own fermented vegetables with a starter culture, you can watch the video at Mercola.com.

Sub-Categories of Vitamin K2

Vitamin K2 (a fat-soluble vitamin) can be broken into two additional categories, called:

MK-4 (menaquinone-4), a short-chain form (a type of fat) of vitamin K2 found in butter, egg yolks, and animal-based foods. Short chain fats are often liquid at room temperature.

Avoid this in supplemental form, as it’s only available in synthetic form. MK-4 also has a very short biological half-life (the time it takes to reduce the amount of a supplement by one-half in the body) — about one hour— making it a poor candidate as a dietary supplement.

MK-7 (menaquinone-7), longer-chain forms. (A longer chain form has more chains of carbon atoms). (These are fats that are solid at room temperature) and found in fermented foods. There’s a variety of these long-chain forms but the most common one is MK-7.

This is the one you’ll want to look for in supplements, as this form is extracted from real food, specifically natto, a fermented soy product. You could actually get loads of MK-7 from consuming natto, which is relatively inexpensive and available in most Asian food markets.

The MK-7, which forms in the fermentation process, has two major advantages. It stays in your body longer, and has a longer half-life, which means you can just take it once a day in very convenient dosing.

Research has shown MK-7 helps prevent inflammation by inhibiting pro-inflammatory markers (substances) produced by white blood cells called monocytes.

Health Effects of Vitamin K2 Deficiency

Vitamin K2 is an important adjunct to vitamin D, without which vitamin D cannot work properly. K2’s biological action is also impaired by a lack of vitamin D, so you really need to consider these two nutrients together.

This means that if you take high doses of oral vitamin D you need to remember to also increase your vitamin K2 intake from either food or a MK-7 supplement. Failing to do so could cause harm, as without K2, your body will not be able to complete the transport of calcium into the proper areas, and arterial calcification could set in.

If you get your vitamin D primarily from sun exposure then this issue is largely circumvented, as your body is then able to regulate its vitamin D production. You simply cannot overdose on vitamin D from sun exposure.

Vitamins D and K2 also work synergistically with magnesium and calcium, so this quartet should ideally be taken in combination. Unfortunately, most people are deficient in both vitamins D and K, and magnesium insufficiency is also common.

At least 50 percent of the general population is at risk of vitamin D deficiency and insufficiency, and as many as 97 percent may be lacking in vitamin K2. This could very well be due to the fact that we stopped eating fermented foods with the advent of refrigeration and other food processing techniques.

While you likely get sufficient amounts of vitamin K from your diet to maintain adequate blood clotting, you’re probably not getting enough to protect you from a variety of other health problems that are more specifically associated with vitamin K2, such as:

Arterial calcification and cardiovascular disease

Osteoporosis

Leukemia and cancer of the lung, prostate, and liver

Neurological deficiencies, including dementia

Infectious diseases such as pneumonia

Beware: Statins May Deplete Vitamin K2

Statins are a group of drugs that act to reduce levels of fats, including cholesterol, in the blood. Besides a vitamin K2-poor diet, certain drugs may affect your vitamin K2 status. Research published in the Journal of the American College of Cardiology suggests statin drugs may increase calcification in the arteries, and other research shows that statins deplete vitamin K2.

You may be aware that statin users need to take CoQ10 (or ubiquinol) as the drug depletes this nutrient, but they may also need vitamin K2 in order to avoid the cardiovascular risks associated with statins.

Why Vitamin K Is Critical for Cardiovascular Health

In the 1980s, it was discovered that vitamin K is needed to activate the protein osteocalcin, which is found in your bone. A decade or so later, another vitamin K-dependent protein was discovered: matrix Gla protein (MGP), found in your vascular (heart) system.

Without vitamin K, these and other vitamin K-dependent proteins remain inactivated, and cannot perform their biological functions. Another important finding was that MGP strongly inhibits calcification. When MGP remains inactivated, you end up with serious arterial calcifications, and this is why vitamin K is so crucial for cardiovascular health. Evidence suggests vitamin K can even reverse arterial calcification induced by vitamin K deficiency.

Vitamin K2 also helps prevent arterial calcification by shuttling calcium away from areas where it shouldn’t be (in the lining of your blood vessels) to where it’s really needed (such as in your bone). In the Rotterdam Study,which ran for 10 years, those who consumed the greatest amounts of K2 had the lowest risk of cardiovascular disease, cardiovascular calcification, and the lowest chance of dying from cardiovascular disease.

People who consumed 45 mcg of K2 daily lived seven years longer than people getting 12 mcg per day. This was a profound discovery, because such a correlation did not exist for K1 intake. In a subsequent trial called the Prospect Study, 16,000 people were followed for 10 years. Here, they found that each additional 10 mcg of K2 in the diet resulted in nine percent fewer cardiac events.

More recently, a study published in a medical journal on circulation, found that MK-7 supplementation improved arterial stiffness in otherwise healthy postmenopausal women. This study has been lauded as significant because while previous studies have only been able to show an association, this is the first to confirm that long-term use of vitamin K2 in the form of MK-7 does result in improved cardiovascular health.

Vitamin K2 Is Crucial for Osteoporosis Prevention

As mentioned, vitamin K2 also plays a crucial role in bone health,and may be critical for the prevention of osteoporosis. Osteocalcin is a protein produced by your osteoblasts (cells responsible for bone formation), and is utilized within the bone as an integral part of the bone-forming process. However, osteocalcin must be “carboxylated” (take part in a salt-like reaction) before it can be effective. Vitamin K functions as a cofactor for the enzyme that catalyzes (allows) the carboxylation of osteocalcin.

A number of Japanese trials have shown that vitamin K2 completely reverses bone loss and in some cases even increases bone mass in people with osteoporosis. The pooled evidence of seven Japanese trials also show that vitamin K2 supplementation produces a 60 percent reduction in vertebral fractures and an 80 percent reduction in hip and other non-vertebral fractures^.

A recent Chinese meta-analysisof 19 randomized controlled trials found that vitamin K2 supplementation significantly improved vertebral bone density in postmenopausal women, and reduced the risk of bone fractures.

Another three-year long placebo-controlled study done in the Netherlands found that postmenopausal women taking 180 mcg of MK-7 per day increased their bone strength and saw a decrease in the rate of age-related bone mineral decline and reduced loss of bone density, compared to those taking a placebo.

Vitamin K2 Is Also Important for Healthy Pregnancy, Cancer Prevention, and More

Vitamin K2 also plays an important role throughout pregnancy and during breastfeeding for the healthy growth of the child. Not only does it affect the development of both primary and adult teeth; it also helps develop proper facial form and strong bones. (During childhood, vitamin K2 helps prevent cavities.) It may be particularly important during the third trimester, as most women’s levels tend to drop at that time, indicating there’s an additional drain on the system toward the end of the pregnancy.

Since there are no reported cases of overdose of vitamin K2, and appears to have no toxicity issues, it may be prudent to double or even triple your intake while pregnant. Cancer prevention is another health benefit of vitamin K2. The 2010 European Prospective Investigation into Cancer and Nutrition (EPIC) study found that high intake of vitamin K2 — not K1 — leads to reduced cancer risk, as well as a 30 percent lower risk of dying from cancer.

The evidence also suggests vitamin K2 may reduce the risk for a type of lymphoma (cancer of the lymph nodes). Mayo Clinic researchers discovered that people with the highest intake of vitamin K2 had a 45 percent lower risk for this type of cancer, compared to those with the lowest vitamin K2 intake. They attribute this effect to vitamin K2’s ability to inhibit inflammatory cytokines, which are related to this type of lymphoma, and its role the life cycle of your cells. Researchers are also looking into other health benefits.

For example:

Vitamin K2 has been shown to improve insulin sensitivity; people who get the most vitamin K2 from their foods are about 20 percent less likely to develop type 2 diabetes

One 2012 study found vitamin K2 has the potential to improve disease activity in those with rheumatoid arthritis (RA)

Another study, found that vitamin K2 serves as an electron carrier for the energy producing portion of our cells, thereby helping maintain normal ATP production (ATP is the energy factory in our cells) and preventing dysfunction, such as that found in Parkinson’s disease

According to Dr. Holick’s paper, vitamin K2 has anti-inflammatory,
anti-oxidative, and anticarcinogenic properties, and in addition to cancer and diabetes, MK-7 in particular may also offer benefits for age-related macular degeneration in the eyes.

Are You Getting Enough Vitamin K?

Clearly, you want both vitamin K1 and K2, but you’re virtually guaranteed to not get enough K2 from your diet unless you eat the proper fermented foods. Dietary sources of vitamin K1 include:

Kale
Spinach
Collard Greens
Broccoli
Brussels Sprouts

As for a clinically useful dosage of vitamin K2, some studies — including the Rotterdam study — have shown as little as 45 micrograms (mcg) per day is sufficient. As a general guideline, I recommend getting around 150 mcg of vitamin K2 per day. Others recommend slightly higher amounts; upwards of 180 to 200 mcg. You can obtain healthy amounts (about 200 mcg) of K2 by eating 15 grams (half an ounce) of natto each day, or fermented vegetables. If you fermented them using a starter culture designed with vitamin K2-producing bacteria, one ounce will give you about 200 to 250 mcgs.

If you opt for a vitamin K2 supplement, make sure it’s MK-7. Also remember to take it with fat since it’s fat-soluble and won’t be absorbed otherwise. Fortunately, you don’t need to worry about overdosing on K2, as it appears to be completely non-toxic. People have been given a thousand-fold “overdose” over the course of three years, showing no adverse reactions (i.e., no increased clotting tendencies).

That said, people who are taking vitamin K antagonists, i.e. drugs that reduce blood clotting by reducing the action of vitamin K, are advised to avoid MK-7 supplements. As a last tip, keep in mind that vitamin K2 may not necessarily make you “feel better” per se. Its internal workings are such that you’re not likely to feel the difference physically. Compliance can therefore be a problem, as people are more likely to take something that has a noticeable effect. This may not happen with vitamin K2, but that certainly does not mean it’s not doing anything.
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This article on vitamin K2 benefits is shared with you by Nutrition Breakthroughs, maker of the original calcium and magnesium based natural sleep aid Sleep Minerals II, and Joints and More, the natural remedy for joint relief, aches and pains, stronger hair and nails, and more energy.

What is vitamin K2 good for and what are some vitamin K2 benefits?

Vitamin K2 is essential for bone strength, the health of arteries and blood vessels, and it plays a role in other biological processes as well, including tissue renewal and cell growth. Heart health and osteoporosis prevention are two key vitamin K2 benefits.

Does vitamin K2 clear arteries?

In the Rotterdam Study, which ran for 10 years, those who consumed the greatest amounts of K2 had the lowest risk of cardiovascular disease, cardiovascular calcification (deposits of calcium in arteries), and the lowest chance of dying from cardiovascular disease.

Antidepressants Can Lead to Hot Flashes, Night Sweats and Insomnia

Posted on April 10, 2019 by Jobee Knight

Hot flashes and night sweats create a sudden feeling of warmth and often a breakout of sweating in the upper half of the body.

These flashes are experienced by up to 80% of women around the time of menopause, and also by men due to a lessening of testosterone in middle age.

Hot flashes are normally brought on by a reduced function in the brain’s temperature regulation, caused by changing hormone levels. Night sweats that occur while sleeping can cause overheating and frequent awakenings.

Another source of hot flashes are medications. According to WebMD, “Taking certain medications can lead to night sweats. Antidepressant medications are a common type of drug that can lead to night sweats. From 8% to 22% of people taking antidepressant drugs have night sweats. Other psychiatric drugs have also been associated with night sweats.”

The “Sleep in America” poll results from the National Sleep Foundation found that more than half of all Americans (60%) experience a sleep problem every night or almost every night. Interestingly, a ten-year study to discover which drugs are used to treat insomnia was published in the journal “Sleep”. The study found that prescriptions for sleeping medications have decreased by 53.7%, but that antidepressant drugs prescribed for insomnia have increased by a surprising 146%. Examples of antidepressants prescribed for insomnia are trazodone, doxepin, trimipramine, and amitriptyline.

Medications may not always have the desired effects. For example, Drugs.com says the following about an antidepressant drug called Welbutrin — “Nervous system side effects have frequently included headache (27%), insomnia (16% to 33%)….and sleep abnormalities.” Health.com lists some other possible side effects of antidepressants as sexual dysfunction, weight gain, dry mouth and throat, racing pulse, confusion, disturbed dreams, and an increased risk of suicide.

On the other hand, Nature has provided us with some natural sleep remedies and relaxants that have stood the test of time. Regarding mineral deficiency as we age and at the time of menopause, the pioneering nutritionist Adelle Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”

One sleep remedy that’s increasing in popularity is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for restless legs syndrome, bone strength, aches and pains and menopause insomnia. The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making the minerals more quickly assimilated than tablets or capsules. The softgel formulation provides a deeper, longer-lasting sleep and is an effective alternative to medications.

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

Alex R. of Ramseur of North Carolina says: “Sleep Minerals II has been a blessing for me. It has given me the opportunity to withdraw from a highly addictive sleep medication over time, and has allowed me to sleep while going through this most difficult ordeal. What’s great about it is it doesn’t lose its effectiveness, which is something that happens with sleep medications. I am most thankful for this product.”

In summary, while antidepressant medications and other drugs are being prescribed widely for insomnia, natural remedies for sleep and relaxation should be tried first. Those with absorbable calcium and magnesium have been proven effective. And they come without side effects such as hot flashes and night sweats and can even be a good remedy for these. For more information, visit the Sleep Minerals II page.

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

Posted on March 19, 2019 by Jobee Knight

By 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

Is 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.

Low 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)

Too 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.

You 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.

Proven Natural Remedies for Sinuses, Colds and Flus

Posted on November 12, 2018 by Jobee Knight

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.

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 3 Anti Inflammatory Foods for Better Sleep, Good Health

Posted on October 26, 2018 by Jobee Knight

The Top 3 Anti Inflammatory Foods for Better Sleep and Good Health

Inflammation comes into play in our bodies when bacteria, viruses, damaged cells or unhealthy substances are recognized and attacked by our immune system. Without immunity and inflammation, healing would not take place.

This system defends our health and is made up of white blood cells called “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.

In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and other “autoimmune” conditions. In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s and more.

Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body. Here are the top three food-based anti inflammatory foods.

Vitamin D Foods

Vitamin D has been the subject of many studies for its potent anti-inflammation properties. The foods highest in vitamin D include sardines, wild caught salmon, mackerel, herring, maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.

Vitamin D has also been studied for its benefits with sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D 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.

Walnuts

A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts. The authors say: “Walnuts could be predicted to be more anti inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants).

ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”

Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says: “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist the stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Olive oil

Oleic acid is the main fatty acid found in olive oil. This substance has been shown to greatly reduce levels of inflammation in the body. A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”

”Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”

The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia. Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well. Neurotransmitters are those molecules that keep the cellular communications moving.

In another study from the journal “Nutrients” researchers found that people who eat a Mediterranean diet of fruit, vegetables, whole grains, olive oil, legumes and fish have better sleep quality. In fact, the authors said that “exclusion of no individual component, besides olive oil, showed significant association with the aspects of sleep quality, including sleep duration and efficiency. This suggests that olive oil may play an independent role in sleep quality.”

Olive may accomplish this benefit to good sleep by stabilizing blood sugar levels, calming the heart, inducing relaxation, and cleansing the body of toxins,

Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, ginger, wild salmon, beets, garlic, oysters, yogurt and other probiotic dairy foods. Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.

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, aches and pains, stronger hair and nails and more energy.

What is the most effective natural anti inflammatory?

Vitamin D rich foods such as sardines, wild caught salmon, mackerel, herring, cod liver oil, and organic vitamin D fortified milk and yogurt. Other top ones include natural fats like walnuts and especially olive oil. Additional foods are broccoli, green leafy vegetables, blueberries, pineapple, coconut oil, turmeric, ginger, beets, garlic and oysters.

Can anti inflammatory foods help arthritis?

In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and other “autoimmune” conditions. Eating naturally anti inflammatory foods can reduce the symptoms of inflammation and help to repair and heal the body.

Do anti inflammatory foods work?

One study from Italy found that an anti inflammatory Mediterranean-type diet reduces inflammation in women with diabetes and also provides cardiovascular benefits and healthier insulin sensitivity. A Mediterranean diet focuses mostly on vegetables, fruit, whole grains, olive oil, legumes and fish. Virgin olive oil in particular, contains numerous compounds that exert potent anti-inflammatory actions in the body.

Study Shows Consistent Sleep Gives a Healthy Weight

Posted on September 24, 2018 by Jobee Knight

News from ScienceDaily .com
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Shared by Nutrition Breakthroughs,
maker of Sleep Minerals II
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Prior research has shown not getting enough sleep can impact your weight, but new research from Brigham Young University in Utah finds the consistency of your bed time and wake time can also influence body fat.

Exercise science professor Bruce Bailey studied more than 300 women from two major Western U.S. universities over the course of several weeks and found that those with the best sleeping habits had healthier weights.

The main findings from the study, published online in the American Journal of Health Promotion revealed that a consistent bed time and, especially, a consistent wake time are related to lower body fat. Getting less than 6.5 or more than 8.5 hours of sleep per night is associated with higher body fat. Quality of sleep is important for body composition.

Women in the study were first assessed for body composition, and then were given an activity tracker to record their movements during the day and their sleep patterns at night. Researchers tracked sleep patterns of the participants for one week.

The most surprising finding from the study, according to the researchers, was the link between bed time and wake time consistency and body weight. Study participants who went to bed and woke up at, or around the same time each day had lower body fat. Those with more than 90 minutes of variation in sleep and wake time during the week had higher body fat than those with less than 60 minutes of variation.

Wake time was particularly linked to body fat: Those who woke up at the same time each morning had lower body fat. Staying up late and even sleeping in may be doing more harm than good, professor Bailey said.

“We have these internal clocks and throwing them off and not allowing them to get into a pattern does have an impact on our physiology,” Bailey said. Bailey related consistent sleep patterns to having good sleep practices. When sleep practices are altered, it can influence physical activity patterns, and affect some of the hormones related to food consumption contributing to excess body fat.

Bailey and his team also found there was a sweet spot for amount of sleep: Those who slept between 8 and 8.5 hours per night had the lowest body fat. Sleep quality also proved to have a strong relationship to body fat. Sleep quality is a measure of how effective sleep is, or how much time spent in bed is spent sleeping. Those who had better sleep quality had lower body fat.

To improve sleep quality Bailey recommends exercising, keeping the temperature in the room cool, having a quiet room, having a dark room, and using beds only for sleeping.

A note from Nutrition Breakthroughs, maker of Sleep Minerals II. The minerals calcium and magnesium are also well-known remedies for insomnia and increasing the quality and quantity of sleep. Sleep Minerals II contains highly absorbable forms of these minerals and is effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia.

K. C. of Homer, New York says: “I am writing to you a true believer of Sleep Minerals II. I never write product reviews…. good or bad. I had originally ordered the sleep minerals product and thought I would give it a try. Well I had given it to the entire family. We ran out of it and I really thought it wasn’t working. I quickly realized within a couple nights that without them the entire household was not falling asleep as easily as they were before! So I immediately ordered more.”

In summary, to have a shapelier figure, aim for getting 8 to 8 1/2 hours of sleep a night and for waking up at the same time each morning. And support yourself in this quest with the highly absorbable forms of calcium and magnesium in Sleep Minerals II.

Article source: http://www.sciencedaily.com/releases/2013/11/131118133050.htm

Research on Health Benefits of Water: Weight Loss, Headache Relief

Posted on September 12, 2018 by Jobee Knight

Sometimes just taking a drink of pure, fresh water can lighten our spirit and improve our health. Hydration means to supply with ample fluid or moisture. Studies are finding that being well-hydrated with water can assist with weight loss, help relieve fatigue and migraines, and improve mood and concentration.

Water is vital to life and ranges from 75% of body weight in infants to 55% of body weight in the elderly. The more water we drink, the better it circulates through the body, bringing essential nutrients and vitamins to places they are needed and flushing out toxins.

Water provides its health benefits without calories or sugar and actually comes in many forms such as spring water, carbonated water, mineral water, distilled water and well water. It is present in soups, stews, and teas, and is found within the most beneficial of all foods: vegetables and fruits.

Water is gaining attention for its ability to be an appetite-controller that has no side effects, costs very little and requires no prescription. In a study from the American Chemical Society, participants aged 55 to 75 all ate a low-calorie diet during the study. They were divided into two groups — one of the two groups drank 2 cups of water prior to their meals and the other didn’t. Over the course of the 12-week study, the water-drinkers lost five more pounds than the non-water drinkers.

Researchers from the Netherlands set out to prove the common notion that dehydration is considered to result in headaches and they studied 18 patients with migraine headaches. One group was given a placebo and the other was instructed to increase their daily intake of water. In the group that increased their intake of water by a quart a day, the total overall hours of headache were reduced by 21 hours in 2 weeks.

An easy way to increase the water intake is to fill a container with a quart of water and bring it along to drink throughout the day. Avoid tap water and use the filtered, spring or distilled varieties. Eating more raw fruits and vegetables is another key strategy; not only because of their high water content, but because of the plant chemicals they contain. Known as “phytochemicals”, these active nutrients provide the colors of the plants and give benefits to the heart, eyes, hormones and more.

This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid featuring calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, hair growth, allergies and more energy.

How Blocking Blue Light at Night Can Transform Your Sleep

Posted on September 6, 2018 by Jobee Knight

By Kris Gunnars, CEO and Founder of Authority Nutrition, BSc (Bachelor’s Degree in Medicine)
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Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II **************************************

Sleep is highly underrated.

It is one of the “pillars” of optimal health… just as important as diet and exercise.

Poor sleep is linked to heart disease, type 2 diabetes and depression. It is also one of the strongest risk factors for obesity.

The problem is that humans are sleeping much less than they did in the past.

But that’s not the end of it, unfortunately… the quality of our sleep has suffered as well.

It turns out that perhaps the single biggest contributor to our collective sleep problems, is the use of artificial lighting and electronics at night.

These devices emit light of a blue wavelength, which tricks our brains into thinking that it is daytime.

Numerous studies suggest that blue light in the evening disrupts the brain’s natural sleep-wake cycles, which are crucial for optimal function of the body.

Fortunately, this problem has a simple solution and there are a few actionable steps you can take to get rid of that blue light in the evening, potentially improving your health at the same time.

Let me explain how that works…

Blue Light is Crucial in The Daytime… But a Disaster at Night

Our bodies have an internal “clock” that is situated in the brain.

This clock regulates our circadian rhythm, the 24-hour biological cycle that influences many internal functions

Most importantly, it determines when our bodies are primed to stay awake and be productive, and when we feel tired and want to go to sleep.

The circadian rhythm isn’t 100% accurate. Sometimes it is a bit longer than 24 hours, sometimes a bit shorter.

For this reason, it needs signals from the external environment in order to adjust itself. The most important signals that adjust this internal clock are daylight and darkness.

This actually makes perfect sense… throughout evolution, brightness meant that it was daytime and that we should be awake and get stuff done, while darkness meant that it was time to sleep and recover.

But not all light is equal, it is primarily light of a blue wavelength (blue light) that stimulates sensors in the eye to send signals to the brain’s internal clock.

Keep in mind that sunlight and white light contain a mixture of various wavelengths. There is a lot of blue light within.

Getting blue light (especially from the sun) in the daytime is very important. It helps us to stay alert, while improving performance and mood.

There has even been some success using blue light therapy devices to treat depression, and blue light bulbs in an office can reduce fatigue and improve the mood, performance and sleep of workers.

But even though blue light is incredibly beneficial during the day, it can be a complete disaster if we are exposed to it in the evening.

The problem is that modern light bulbs and electronic devices (especially computer monitors), also produce large amounts of blue light and “trick” our brains into thinking that it is daytime.

When it gets dark in the evening, a part of the brain called the pineal gland secretes the hormone melatonin, which signals to our bodies and brains that it is time to get tired and go to sleep.

Blue light, whether from the sun or a laptop, is very effective at inhibiting melatonin production.

This means that our bodies don’t get the proper signal that it’s time to go to sleep, reducing both the quantity and quality of our sleep.

Studies have linked melatonin suppression in the evening to various health problems, including metabolic syndrome, obesity and cancer, as well as mental disorders like depression.

Many have speculated that melatonin-disrupting blue light may be one of the key drivers behind obesity and many of the chronic diseases that are so common today.

However… indoor lighting and electronic devices are a major part of the modern lifestyle and they aren’t going away anytime soon.

Fortunately, there is a simple way to block blue light from entering your eyes and disrupting the natural sleep-wake cycle.

Bottom Line: Blue light in the evening tricks the brain into thinking that it is daytime, which inhibits the production of melatonin and reduces both the quantity and quality of sleep.

Using Blue-Blocking Glasses at Night is a Simple Way to Solve This Problem

The easiest and most effective way to avoid blue light in the evening, is to use amber-colored glasses.

These glasses effectively block all blue light, so your brain doesn’t get the signal that it is supposed to stay awake.

Studies show that when people use blue-blocking glasses, even in a lit room or using an electronic device, they produce just as much melatonin as if it were dark.

Now to the fun part… not only have blue-blocking glasses been shown to increase melatonin, studies also suggest that they can cause major improvements in sleep and mental performance.

In one study, 20 individuals were randomized to use either blue blocking glasses, or glasses that didn’t block blue light, for 3 hours before bedtime. The study went on for two weeks.

The subjects using the blue-blocking glasses had major improvements in both sleep quality and mood.

These glasses have also been shown to greatly improve sleep in shift workers, when they put them on before bedtime.

There was also a study in elderly cataract patients, showing that blue-blocking lenses improved sleep and significantly reduced daytime dysfunction.

Overall, it seems pretty clear that using blue-blocking glasses in the evening is effective. Not only does it improve sleep, but it also improves mood and cognitive function.

Of course, this hasn’t been studied in a large, long-term study… but given the immense importance of sleep for health, it wouldn’t surprise me if these glasses could also help prevent chronic disease and lead to a longer life.

Bottom Line: Studies show that blue-blocking glasses increase melatonin production in the evening, leading to major improvements in sleep and mood.

Other Ways to Block Blue Light

If you don’t want to use these glasses every night, then there are a few other ways to reduce blue light exposure in the evening.

One popular way is to install a program called F.lux on your computer.

This program automatically adjusts the color and brightness of your screen based on your timezone. When it is dark outside, the program effectively blocks all blue light from your computer and gives the screen a faint orange color.

Although I’m not aware of any study on it, many people who use the computer a lot in the evening claim that this program helps them fall asleep.

There are a few other things you may want to consider:

Turn off all lights in your home 1-2 hours before bedtime.
Get a red or orange reading lamp, which doesn’t emit blue light. Candlelight works well too.
Keep your bedroom completely dark (highly recommended), or use a sleep mask.

It is also important to expose yourself to plenty of blue light during the day. If you can, go outside during the day and get some natural sunlight.

If that is not an option, consider using a blue light therapy device in the daytime. It is like a strong lamp that simulates the sun and bathes your face and eyes in blue light.

What to Expect

I have a long history of sleeping problems. It usually takes me at least an hour to fall asleep and I tend to wake up frequently throughout the night and feel poorly rested in the morning.

However… about a week ago, I purchased blue-blocking glasses from Amazon. I got the ones made by UVEX – they are cheap but get the job done.

I’ve set a reminder on my phone to always put them on at 8:30 pm. If I’m not home at that time, then I just put them on as soon as I get home in the evening.

After having them on for about 1-2 hours, I start feeling very relaxed and naturally tired.

Since I started using them, I’ve been falling asleep much faster and waking up refreshed in the morning. My mood has improved significantly and I’m finding it a lot easier to think and write.

I’ve personally tried a lot of different things in order to sleep better… but using blue-blocking glasses is by far the most effective sleep “hack” I have tried.

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This health news is shared 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.

Article Source: https://authoritynutrition.com/block-blue-light-to-sleep-better/

Nutrition Breakthroughs: Tomato Juice Reduces Waist Size, Body Fat

Posted on July 29, 2018 by Jobee Knight

Who would’ve known that the red coloring matter in tomatoes is one of the most powerful natural medicines in existence?

The red color comes from a healthy plant chemical called lycopene. Lycopene is what makes the tomato a super-food — one that goes far beyond just providing something tasty to eat. Lycopene has been shown in studies from the Journal of Nutrition to help protect against heart disease, lower cholesterol, and reduce inflammation for a stronger immune system.

Interestingly, a new study has shown that the same traits of tomato juice that can cause these internal health improvements can also enhance one’s appearance by inducing a lower body weight and a thinner waistline.

There are unlimited health benefits from eating all kinds of vegetables and fruits including preventing diabetes, lowering the risk of all types of cancers, strengthening the heart, balancing hormones, smoothing the skin and increasing energy. They are nature’s finest natural remedies.

Lycopene gives the red color to watermelons, pink grapefruits and tomatoes. Spinach, corn and avocado contain the yellow and green shades supplied by lutein which supports good eye health. Grapes and blueberries contain the blue and purple pigments known to benefit everything from memory to arthritis.

The new study on tomato juice comes from the China Medical University in Taiwan. Researchers found that a daily glass of tomato juice taken by women for two months resulted in significantly decreased body fat and body weight, as well as a smaller waist circumference and lower cholesterol. The subjects continued with their normal diet and exercise and made no changes other than drinking one nine ounce glass of tomato juice each day.

The women were divided into two groups: Those that had a reduction in body fat from the tomato juice and those that didn’t. One point that was highlighted by the study is that regardless of whether there was a loss of body fat, the tomato juice still induced a reduction in waist circumference, lowered cholesterol levels, reduced inflammation, and increased lycopene levels in each person. Adding a simple glass of tomato juice daily can do wonders for one’s health.

Calcium is another natural substance that surprisingly has been studied for its beneficial effects on weight loss. This famous mineral is best known providing a calmer, deeper sleep and for strengthening bones and muscles.

According to a study in the Journal of Nutrition called Calcium Intake and Reduction in Weight or Fat Mass, the researchers say: “The impact of calcium intake on weight loss or prevention of weight gain has been demonstrated in a wide age range of Caucasian and African-Americans of both genders…. The implications of these results are that calcium may play a substantial contributing role in reducing the incidence of obesity.”

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, menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a long time. Surprisingly, I received the Sleep Minerals II and began taking it and found out this thing really works. In the past if I ever got a good nights sleep I’d say ‘I slept like a baby’, but that’s the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”

This health news is provided by Nutrition Breakthroughs. Since 2001 Nutrition Breakthroughs has provided natural health articles and effective natural remedies. Their mission is to provide nutritional supplements that get results and help people to avoid drugs and their side effects.

For more information on Sleep Minerals II visit this page.

Nutrition Breakthroughs Says Merry Christmas, Good Health and Well-Being

Posted on December 25, 2017 by Jobee Knight

Holiday Greetings,

Nutrition Breakthroughs wishes you the Merriest Christmas ever with all of your friends and loved ones, as well as your receiving the small and large gifts that matter to you the most.

Thank you for reading the health and nutrition articles on this blog. Here’s to your good health, happiness and well-being during the holidays and beyond.

All good wishes,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II, the Effective Natural Sleep Aid
and Joints and More, for Joint Relief, Pain Relief, Energy and More

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