‘Tis the season for holiday stress. From last minute shopping, to getting less sleep, to making ends meet financially, to consuming more sweets and drinks at holiday get-togethers.
Americans are faced with many more physical and emotional pressures during the holidays. Recent research studies and surveys in the areas of sleep, eating, and finances are shedding some light on actions one can take to lessen the stress load.
The market research firm Harris Interactive recently conducted a “Holiday Stress Index” study. The poll was based on a nationwide sample of 2,173 adults in the U.S. eighteen years and over. Ninety percent of the respondents said they experience some level of stress and/or anxiety about the holiday season. However this year, more than a third (38 percent) said they expect to feel more stress and anxiety in this holiday season due to the current economy.
One interesting aspect of this study is that people feel there is too much emphasis on gift giving and not enough on communication and connection with loved-ones. The study indicates that, given a choice, most people would prefer having good family relationships as opposed to gifts or material goods. Here are some ideas: If the wallet or purse isn’t full enough, write a poem for someone and frame it, bake something special, or give gift certificates for outings, walks, or simple things a friend or family member enjoys.
For those who love food yet want to watch their calories, a study published in the Journal of Clinical Endocrinology & Metabolism found that people who rapidly bolt down their food are more likely to overeat than those who dine at a more leisurely rate. The scientists discovered that rapid eating stops the release of a hormone that tells the brain when the stomach is full.
On one day of the new study, volunteers wolfed down 2 1/2 scoops of ice cream in five minutes flat. On another, they made the treat last for 30 minutes. The Athens University scientists measured blood levels of two types of appetite-lowering hormones before and after, and discovered that when people savored their ice cream very slowly, the appetite-suppressant hormone levels were 25 percent to 30 percent higher. Enjoy those holiday parties – just take time with eating and chew, chew, chew.
Financial stress is causing Americans to lose sleep this holiday season. According to a recent study done by SleepBetter, almost half of the nation’s moms and dads (44%) say they are worried about being able to afford the holidays this year, with one in six Americans (17%) expecting to lose sleep due to holiday-induced stress.
Not only do the anxieties and excitement of the season have an impact on many people’s ability to fall asleep, but added obligations and busyness at this time of year mean trying to fit more into our days and nights. To sleep well, SleepBetter recommends keeping one’s regular sleep schedule as best as possible during the holidays, and going to bed and getting up the same time as usual. In addition, while alcohol may help with falling asleep, it will interfere with the quality of sleep during the night as it creates a lighter, less sound sleep.
Calcium is directly related to the cycles of sleep. One study found that calcium levels were higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. Calcium is one of the few minerals that acts as a natural sedative, because it causes the release of the sleep-inducing amino acid tryptophan.
The science-based nutritionist Adelle Davis says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”
Calcium should be taken with magnesium in a 2 to 1 ratio, meaning twice as much calcium as magnesium.
Good nutrition can help stabilize the effects of eating sugary or fattening holiday foods. Eat fresh vegetables and fruits daily, drink lots of water, do some walking daily, and take nutritional supplements. One supplement example is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep remedy contains highly absorbable, quick acting forms of calcium and magnesium
Sleep Minerals II helps to calm anxiety and insomnia. It also contains vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it better assimilated than tablets or capsules and providing a deeper, longer-lasting sleep.
L.R.C. of Massachusetts says: “Due to some stressful issues in my life, I was prescribed sleeping drugs to take. I had become dependent on the medication and couldn’t sleep without it. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is this helps alleviate my chronic fatigue and aches and pains.”
Here’s to a healthful holiday season for all. And to one with holiday stress conquered, good sleep enjoyed, money saved, and happy conversations with family and friends!
There’s a couple of great charts below that show some of the most famous and effective remedies for sinuses, 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 and one of the best remedies for sinuses and discomfort. 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 charts and here’s to your good health!These charts are shared courtesy of Oransi.com
This natural health news is presented by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D.
Sleep Minerals II may also be one of the good remedies for sinuses and 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.
In 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.
Is magnesium better than melatonin for sleep? Magnesium has many benefits for good health, one of them being its action as an effective natural sleep aid.
Melatonin supplements are also used as a sleep remedy. These two ingredients have different qualities, different health effects, and different possible side effects.
James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.”
In contrast with mineral supplements, melatonin is a hormone which is produced by the pineal gland, located in the center of the brain. At night or in the dark, the pineal gland naturally releases melatonin to regulate the sleep cycle.
The body produces less melatonin with advancing age and while melatonin doesn’t require a prescription, it’s a potent hormone. It can help with sleeplessness. If too much is taken, it can result in grogginess, dizziness, stomach cramps and make it more difficult to wake up in the morning.
Is it better to take magnesium at night? One of the main symptoms of magnesium deficiency is chronic insomnia, accompanied with with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep, per a study done by James Penland at the Human Nutrition Research Center in North Dakota. Another study from the Human Nutrition Research Center found that a magnesium citrate supplement increased sleep quality in adults aged 51 to 85.
Magnesium has hundreds of health effects in the body. According to the University of Maryland Medical Center web site, inadequate magnesium appears to reduce serotonin levels in the brain. One study found that magnesium was just as effective as an antidepressant drug in treating depression.
In addition, researchers at Stockholm’s Karolinska Institute reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent. Other studies have shown that people with migraine headaches have low concentrations of magnesium in their body.
Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including … migraines and muscle cramps – because they don’t get enough magnesium.”
Which form of magnesium is best for sleep? A recent study on magnesium for sleep came from the University of Medical Sciences in Iran. Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended to all ages of the general population as helpful advice.
In the University study, the subjects were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks. In the group that was given magnesium, the subjects experienced significant increases in sleep time and sleep efficiency (which is the time spent in bed vs the time spent sleeping). They also had less night time interruptions and fewer early morning awakenings. Magnesium citrate is another form that has been proven helpful for better sleep.
One possible side effect from taking too much magnesium is that the bowels may become too loose or stomach discomfort can occur — at which point less can be taken. If this side effect happens, magnesium should be taken with a full meal or a healthy snack.
Another important nutritional tip that can help to avoid any deficiencies is to balance magnesium with calcium and vitamin D rather than taking it alone. The recommended ratio is 2 to 1 or twice as much calcium as magnesium.
According to the Mayo Clinic, possible side effects of melatonin include stomach cramps, anxiety, irritability, confusion and short-term depression. Melatonin supplements can interact with various medications such as blood-thinning medications, medications that suppress the immune system, diabetes medications and birth control pills. Prolonged use may also inhibit the body’s own natural ability to produce melatonin.
This health news is brought to you by Nutrition Breakthroughs and their natural sleep aid Sleep Minerals II. Sleep Minerals II is the original magnesium and calcium based remedy and is known for soothing even the worst, long-term insomnia. It also contains vitamin D and zinc and helps everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep.
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and 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.”
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.”
James F. Balch, M.D. writes: “A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.” Magnesium is also beneficial for bone health and heart health. Melatonin is a hormone produced by the pineal gland in the brain. According to WebMD, melatonin side effects may include headache, depression, daytime sleepiness, dizziness, stomach cramps and irritability.
Is it better to take magnesium at night?
One of the main symptoms of magnesium deficiency is chronic insomnia accompanied with with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep, per a study done by James Penland at the Human Nutrition Research Center in North Dakota.
Which form of magnesium is best for sleep?
A recent study on magnesium comes from the University of Medical Sciences in Iran. Its subjects were 46 older adults who were experiencing insomnia. One group received placebos while the other received magnesium oxide tablets twice a day for eight weeks. Those taking the magnesium experienced significant increases in sleep time with less night time interruptions. Another good form of magnesium for sleep is magnesium citrate.
Hot flash remedies are in high demand for women. A hot flash, also called a hot flush, is a sudden unexpected feeling of warmth and often a breakout of sweating in the upper half of the body.
A night sweat is a “hot flash” that occurs in the night, often while one is sleeping. These flashes are experienced by 80% of women around the time of menopause, and men can also have them due to a lessening of testosterone in middle age.
At night time while a woman sleeps, her body temperature rises steeply just prior to a hot flash, and may cause her to wake up. The National Sleep Foundation writes that as many as 61% of post-menopausal women report having symptoms of insomnia and less satisfying sleep, due in part to hot flashes interrupting their sleep with frequent awakenings.
Dr. John R. Lee, M.D. explains the source of hot flashes in his book: “What Your Doctor May Not Tell You about Menopause”. There is an area of the brain that controls the amounts of estrogen and progesterone made by the ovaries. When these two hormones become depleted as in menopause, the brain sends out signals for the ovaries to make more hormones, but they no longer respond to these prompts.
The signaling system can go awry as the brain sends out more and more signals and actually begins to “shout”. This over-activity begins to affect adjacent areas of the brain; particularly the area that controls body temperature and sweating mechanisms — thus the occurrence of 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 air is circulating throughout the room. Dress in layers so you can peel them off as needed.
Vitamins E and C have been shown in studies to help reduce hot flashes. One study supporting vitamin E was published in “Gynecologic and Obstetric Investigation” and concluded that vitamin E is effective and is a recommended treatment for hot flashes. Extensive research indicates that vitamin C strengthens blood vessels and acts as a potent health enhancement. In a study that combined vitamin C with bioflavonoids (the white matter on the inside of orange peels), 67% of the subjects reported complete relief from hot flashes.
The minerals calcium and magnesium can also help with deeper, sounder sleep and are hot flash remedies, particularly because estrogen in women and testosterone in men helps to keep these minerals in circulation in the body, and when these hormones are depleted, more frequent mineral supplementation is needed.
Sleep Minerals II from Nutrition Breakthroughs is an example of a natural insomnia remedy that provides good results for menopause symptoms. It contains highly absorbable forms of calcium and magnesium, the best minerals for sleep and insomnia, heart health, restless legs syndrome and bone strength.
The formula 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.
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 hot flashes, I’m sleeping much better and I’m a lot more comfortable.”
Valerie from Santa Clarita, California says: “I had such bad menopause insomnia that it took me hours to fall asleep even though I was extremely tired. My legs also had crawling and tingling feelings at night. I got the Sleep Minerals and took them and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”
Cinnamon sticks and ground cinnamon can be used in warm beverages such as teas and soups, in meat and vegetable recipes, in desserts, and in various warm cereals.
Cinnamon benefits are supported by several research studies showing its many health remedies.
Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce blood pressure (with 1,200 milligrams per day) as well as blood sugar levels (by adding cinnamon to the morning cereal). Cinnamon can also help heart health by lowering cholesterol.
Interestingly, a recent study in an anti-aging medical journal showed that cinnamon acts as an antioxidant (a substance that prevents harmful effects of excess oxygen in the body) and it effectively reduces age-related inflammation. Inflammation is known to be a contributing cause in arthritis, heart disease, diabetes and other illness.
By Dr. Tariq of the Nishtar Medical University in Pakistan
Do you struggle to fall asleep or stay asleep during the night? After a hectic day, do you toss around in bed with a preoccupied, heavy head?
Finding the best supplements for better sleep can be frustrating with hundreds of ads and products on the internet.
Does our diet have a role in our sleep? What are the most proven natural sleep aids that have been revealed by scientific research? Read on to learn more about the best minerals, herbs, and vitamins for improving sleep at night.
According to the CDC (Centers for Disease Control), sleep problems are pretty common; in fact, about one-third of Americans do not get a good sleep. Sleep is as essential for a person as food is for a healthy life. A good amount of sleep is required for our brains to function properly.
Every day, good quality sleep enhances learning, memory, problem-solving, and creativity.
What’s more, lack of proper sleep is associated with anxiety, daytime drowsiness, and increased risk of diabetes, heart disease, and obesity.1
Several supplements on the market contain natural sleep aids with herbs, vitamins, and minerals, but how do these supplements work, and which ones may be the best for an individual?2,3
The best thing to do is to try a small amount of each one of them separately and note the results in a journal. And then compare the results of each one as to which ones were the most beneficial.
HERBS THAT HELP YOU SLEEP
Here are some of the most well-known herbs for relaxation and better sleep.
Chamomile is a herb that has been used for centuries to reduce anxiety, soothe your nerves, and help with sleep. It is normally used as tea or in capsules, as are most of the herbs for sleep.4,5
Passionflower contains flavonoids which are a group of natural chemicals found in many herbs and fruits, possessing anti-inflammatory, and anti-carcinogenic (anti-cancer) properties. These act to reduce pain, calm the mind and help with sleep if added with other herbs like lemon balm.6
Hops flowers contain a variety of compounds which remedy restlessness, nervousness and sleep difficulties. Pillows filled with these are also used for sleep.7
Ashwagandha root extract is a natural compound that induces sleep, improves sleep quality, and soothes the nerves to relieve stress. It can help a person sleep better throughout the night.8
Kava helps some people with sleep disorders. Kava leaves are dried and used in capsules or tablets. It helps to reduce anxiety and provide a calmer, less stressed state of mind.9
MINERALS FOR SLEEP
Many minerals affect the state of health of our bodies and their various systems. A few minerals stand out as bright stars in the sky for their ability to induce good sleep.
Difficulty in sleeping throughout the night is the first symptom of magnesium deficiency.
Magnesium is the essential nutrient for better sleep. It helps the body prepare melatonin, a sleep hormone made in the brain that directly aids good sleep.12
Magnesium also relieves muscle tension and mental stress by helping to produce amino acids, for example, GABA (Gamma-Aminobutyric Acid – a signaling molecule in the brain).13
Magnesium is found in green leafy vegetables, avocado, bananas and yogurt.
Calcium is among the essential nutrients that significantly impact sleep by affecting REM sleep (rapid eye movement sleep – a phase of sleep when your brain is more active and your eyes move faster). Decreased calcium levels affect sleep cycles and lead to difficulty getting deeper and longer sleep.14
Calcium is found in dairy products such as almonds, cheese, yogurt, leafy greens and sardines. By taking the correct amount of calcium, the sleep cycles of our body can be corrected.
Calcium should be taken in balance with magnesium in a two to one ratio, with twice as much calcium as magnesium.
BEST VITAMINS FOR SLEEP
Sometimes vitamin deficiency can be a cause of sleep deprivation. If one or more of these are deficient in the diet, a good night’s sleep can become more difficult to obtain.
Many experts say that vitamin D deficiency is associated with sleep disorders and if your blood levels of Vitamin D fall to a low level, it can lead to sleep disorders and restless leg syndrome. A person can get vitamin D from sunlight, eggs, salmon, and mushrooms. Supplements can also be used.15
Vitamin E is perfect for hair, nails, and skin, but it is also an important nutrient that has a vital role in improving sleep at night. There is a close relationship between memory impairment and sleep deprivation.
Vitamin E has regenerating and oxygenating effects in the brain that can help prevent sleep deprivation-induced memory impairment.16 Vitamin E is found in almonds, leafy greens, sunflower seeds, avocados, and olive oil.
People with low levels of vitamin C may have problems with falling asleep and staying asleep at night.17 If vitamin C is used along with Vitamin E, it may help reduce the symptoms of obstructive sleep apnea. Citrus fruit is a rich source of vitamin C, as well as kale, kiwi, red peppers and stawberries.18
Vitamin B-6 plays a vital role in immunity and recalling dreams. It is also essential for the production of melatonin, which is necessary for deep sleep. Hence a vitamin B-6 deficiency may lead to sleep disorders.
Natural sleep-aids with the B vitamins should contain the whole spectrum such as B-1, B-2, B-3, B-5, B-6, and B-12, etc., to avoid any imbalances. They work better together to reduce stress and create melatonin. 19,20
Vitamin B-12 is important for brain and red blood cell functioning. It also helps by regulating sleep-wake cycles and REM sleep.21
THE BOTTOM LINE
Getting a good amount of sleep is vital for good health. Several herbs, minerals, and vitamins can be effective in helping a person fall asleep better and stay asleep longer. They can be found at health food stores and at nutritionist and chiropractic offices.
Some other good sleep tips would be to go to bed and get up at the same time each day, keep the bedroom cool and dark while sleeping, and use a comfortable mattress, In addition, do some daily exercise that you enjoy such as walking, get outside for some sunlight during the day, and wear earplugs and an eye mask while sleeping.
This natural 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.
Some of magnesium’s proven health benefits include remedying sleeplessness and insomnia, calming the nerves, strengthening the heart, lowering blood pressure, supporting the bones, relaxing muscles and relieving headaches.
Magnesium for Sleep
Chronic insomnia is one of the main symptoms of magnesium deficiency. Sleep
in magnesium deficiency is usually agitated with frequent nighttime awakenings.
On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was shown in a study done by the Human Nutrition Research Center in North Dakota. Other studies have found magnesium to enhance sleep and relaxation as well.
Calcium and Sleep
Calcium is also directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep, is related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.
Sleep Minerals II
This health news and the magnesium chart is shared with you by Nutrition Breakthroughs and its natural sleep aid Sleep Minerals II. Sleep Minerals II is the original magnesium and calcium based sleep remedy and is known for soothing even the worst insomnia. It helps everyone from teenagers, to women with menopause symptoms, to older seniors, to everyone in between, to get a good night’s sleep.
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”
Flaxseed, also known as linseed, is a high fiber food that has been cultivated for thousands of years around the world. One of the main benefits of flaxseed is that its a rich source of the healthiest type of fat, known as omega 3 fatty acid.
This group of healthy fats also includes salmon, walnuts, chia seeds and sardines. Flax is a also complete protein source, containing all nine of the essential amino acids.
Research is showing that the benefits of flaxseed include preventing menopause hot flashes, lowering cholesterol, improving heart health and benefiting blood sugar levels. It also improves breast and prostate health and is known to be an effective laxative which helps with constipation by adding fiber and bulk to the intestines.
Flaxseed has been proven to have a dual effectiveness for both constipation and diarrhea. This study on flaxseed comes from the Natural Products Research Division of a Medical College in Pakistan. Flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was. The study also showed flaxseed helpful for people with diarrhea.
Mayo Clinic breast health specialist Sandhya Pruthi, M.D., recently conducted a study on crushed flaxseed for hot flashes and menopause symptoms. The women were given six weeks of flaxseed therapy, consisting of 40 grams (one and a half ounces) of crushed flaxseed eaten daily. Study participants were asked questions that were translated into their individual hot flash scores.
The result was that their frequency of hot flashes decreased by fifty percent. Participants also reported good improvements in mood, joint and muscle pain, chills, and sweating. This was a significant benefit to their health and quality of life. Dr. Pruthi said: “We are quite pleased with the improvements noted by these women in their quality of life. Not only does flaxseed seem to alleviate hot flashes, but it appears to have overall health benefits as well.”
Flaxseed may provide a way for men with high cholesterol to lower it without using drugs. The Iowa State University Nutrition and Wellness Research Center recently studied ground flaxseed for this purpose and found that it decreased cholesterol in men by around ten percent over the three month study. The men ate three tablespoons of flaxseed daily.
Flaxseed was recently studied for the improvement of blood sugar levels in a study from the “Nutrition Research” journal. In this study, overweight men and postmenopausal women who had pre-diabetes consumed ground flaxseed daily for 12 weeks. This resulted in decreased glucose and insulin levels and also an improved insulin sensitivity in the participants. Having a better insulin sensitivity is healthier as this allows the body to utilize sugar in the blood more effectively.
Flaxseeds are available as whole seeds, ground seeds and flax seed oil. The ground seeds may be the healthiest option as they contain the most protein and fiber. Flaxseeds blend well into many foods, such as smoothies, hot and cold cereals, can be sprinkled on salads or hot vegetables, and even used in home-baked goods like muffins. The seeds are best stored in the refrigerator to preserve their benefits. Most of the studies on flaxseed used one tablespoon per day.
This health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II. Besides being an effective insomnia remedy, Sleep Minerals II is also beneficial for women with menopause symptoms such as hot flashes or night sweats.
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.”
Research is showing that the benefits of flaxseed include preventing menopause hot flashes, lowering cholesterol, improving heart health and benefiting blood sugar levels. It also improves breast and prostate health.
How flaxseed works?
Flaxseed has a very high amount of omega-3 fatty acids – a high quality type of fat that our body is unable to make on its own. Omega-3 fats can improve the health of the heart, brain, eyes, liver, joints and skin. Flaxseed is also a rich source of fiber, making it an excellent aid to digestion.
Will flaxseed help with constipation?
Flaxseed has been proven to have a dual effectiveness for both constipation and diarrhea. In one study, flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was.
Which foods help you sleep better? The Nutrition Breakthroughs Blog has provided several articles on the best sleep inducing foods, and those that follow below are the top five most popular articles of all time.
This article features a chart that summarizes research studies on foods that are high in the natural sleep hormone known as melatonin. What foods are high in melatonin? Find out more about walnuts, cherries, almonds and more. Also included in this article are good sources of potassium, calcium and magnesium – all proven to help remedy insomnia.
Melatonin levels start rising in the evening and go up to a peak level in the early hours of the morning, perhaps around 2:00 or 3:00 a.m, and then they reduce.
This may partially explain why some people can sleep fine for a few hours and then suddenly find themselves wide awake and unable to go back to sleep.
Do bananas help you sleep? Learn more about the research study that shows how tropical fruits such as bananas and pineapples increase melatonin in the body. It was published in the Journal of Agriculture and Food Chemistry.
This article focuses on articles from research journals that have studied which foods are best for inducing sleep, and it also has some doctor recommendations on good bedtime snacks.
This collection of natural health articles on sleep helping foods is brought to you 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.
Which foods help you sleep better?
Studies have shown that certain foods are high in melatonin and magnesium and can help with a better night’s sleep. These include bananas, almonds, walnuts and tart cherries or their juice. Magnesium rich foods include yogurt, avocado, figs, nut butter, pumpkin seeds and sunflower seeds.
What foods are high in melatonin?
Learn more about walnuts, tart cherries, almonds, bananas and more. Also included in this article are good food sources of potassium, calcium and magnesium – all proven to help remedy insomnia.
Do bananas help you sleep?
Bananas are very high in potassium and a deficiency of potassium can interfere with restful sleep. Eating a banana before bedtime may help reduce nighttime awakenings and provide a better, deeper night’s sleep. Potassium is found abundantly in fresh vegetables and fruits, so these are a good focus as opposed to eating a lot of processed or packaged foods containing high salt.
What foods are sleep inducing?
Studies have shown that the following foods and beverages are sleep inducing: Bananas, tart cherries, tart cherry juice, almonds, walnuts, yogurt, salmon, pumpkin seeds, pineapple, nut butter, turkey, kiwi fruit and warm milk. Soothing teas shown to help sleep include chamomile, lavender, lemon balm and passionflower.