How to Improve Gut Health: 6 Proven Natural Remedies

how to improve gut health

How to Improve Gut Health: 6 Proven Natural Remedies

Having a happy gut is the cornerstone of overall well-being. It’s where the magic happens – where nutrients are absorbed, immunity is fortified, and digestion takes place.

Sometimes there’s a “hiccup” in these processes and a person will have some stomach discomfort, pain, indigestion, gas, or bloating.

While there are over-the-counter options for stomach symptoms, nature has bestowed us with some incredible remedies that are backed by scientific research. In this article, we’ll explore six of the best ones.

1. Magnesium – The Mighty Mineral:

Magnesium is a mineral that packs a powerful punch when it comes to gut health. Research published in the “World Journal of Gastrointestinal Pharmacology and Therapeutics” shows that magnesium aids in relaxing the muscles along the digestive tract. This helps prevent uncomfortable spasms and cramping, making it especially beneficial for those with irritable bowel syndrome.

Magnesium also has antacid properties that neutralize excess stomach acid, as revealed by researchers in the “European Journal of Clinical Investigation”. By reducing acid reflux and heartburn, magnesium provides relief to those suffering from acid-related issues.

2. Probiotics – Your Gut’s Best Buddies:

Probiotics are another essential natural remedy for stomach health. Probiotics are live microorganisms that promote the balance of healthy gut bacteria. They are found in foods like yogurt, sauerkraut, kefir and pickles.  Numerous studies, including one published in “Nutrition in Clinical Practice”, indicate that probiotics can alleviate symptoms of intestinal disorders like bloating, gas, and diarrhea.

Researchers have also found evidence suggesting that probiotics play a role in reducing the risk of developing inflammatory bowel diseases by modifying the immune response and strengthening immunity.

3. Peppermint – The Cooling Comfort:

When it comes to soothing the gut, peppermint takes center stage. This cooling herb has a long history of traditional use for digestive discomfort. According to research published in the “British Journal of Clinical Pharmacology”, peppermint oil possesses muscle relaxant and anti-inflammatory effects, making it an effective remedy for easing symptoms such as bloating and abdominal pain.

A European journal found that sipping on warm peppermint tea can work wonders for indigestion. Regular consumption of this tea was shown to reduce the frequency and severity of indigestion, making it a delightful way to nurture your gut.

4. Slippery Elm – The Protective Shield:

Slippery Elm, derived from the inner bark of the Slippery Elm tree, has been used for centuries as a natural remedy for digestive issues. This herbal marvel contains mucilage, a jelly-like substance that forms a protective layer along the gut lining. Research in the “Journal of Alternative and Complementary Medicine” highlights that this protective shield can help soothe inflammation in the gastrointestinal tract and provide relief from heartburn, acid reflux, and an inflamed stomach lining.

Additionally, slippery elm can aid in easing constipation due to its gentle laxative effect, as reported in a study published in the “Journal of Herbal Pharmacotherapy”. This makes it an excellent natural solution for promoting regular bowel movements and maintaining gut health.

5. Chamomile – Calm Your Gut and Mind:

Chamomile, well-known for its calming and relaxing effects, can also benefit your gut. A study published in “Phytotherapy Research” reveals that chamomile has anti-inflammatory properties that can soothe the digestive system and reduce symptoms of indigestion and irritable bowel syndrome.

Chamomile tea has been used as a remedy for centuries to ease digestive discomfort and also promote better sleep, which is vital for overall gut health.

6. Good Sleep – How to Improve Gut Health with Sweet Dreams:

Good sleep is like a magical elixir for gut and stomach health, bringing many positive improvements. A study published in the “American Journal of Physiology” uncovered that getting sufficient and restful sleep has a direct impact on promoting a diverse and thriving variety of healthy gut bacteria.

Ensuring good sleep translates to reduced instances of stomach upsets and bloating. Research from a journal in 2019 revealed that getting ample beauty sleep actually helps to bolster our gut’s protective barrier, shielding it from potential inflammation and digestive discomfort. Sweet dreams and a happy gut go hand in hand.

This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.

The Best Nuts for Sleep

best nuts for sleepGreetings to you,

We’ve made this short and informative two-minute video for you on the best nuts to eat for good sleep.  Take a peek at it below.

There are certain nuts that contain high amounts of both magnesium and melatonin.  One study on magnesium found that it “brought about statistically significant increases in sleep time and a significant reduction in early morning awakenings.”

Regarding nuts specifically, studies in the Nutrition Journal (2005) and Nutrients Journal (2017) found that nuts contain good amounts of many components that are known to enhance a deep, restful sleep.

This video was created by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II. Feel free to share the video with anyone who would like to enjoy a better night’s sleep.  And sleep well!

 

 

 

 

Good Sleep: The Four Best Vitamins

good sleepGreetings to you,

In our quest for good sleep, there are many natural aids and effective alternatives to sleeping drugs.  The video below focuses on the best vitamins to take.

Other good sleep remedies include taking certain minerals or herbs, taking walks, keeping the bedroom dark and cool, having a good quality mattress and pillow, getting more sunlight during the day, and keeping relationships with others at an upbeat and cheerful tone.

Sleep well!

True Story #1: How Nutrition Breakthroughs Started

nutrition breakthroughsGreetings to you,

This is Jobee Knight from Nutrition Breakthroughs. Thanks for being a reader of the natural health discoveries I share.  Today I have a different story to share with you.

It’s the true story of how Nutrition Breakthroughs started.  Let me know what you think of it!

My journey into the natural health field began a couple of decades ago when I was the public relations director for a computer software company.

I was always writing press releases about our latest software version and what a “breakthrough” it was and how fantastic its great new features were.

I had always been interested in nutrition and had experienced great benefits from eating good foods and taking natural supplements.  It was amazing to me that a supplement could have such beneficial effects.

I decided I would create a website called “Nutrition Breakthroughs”, similar to all the computer “breakthroughs” I had been writing about.

Nutrition Breakthroughs would have easy to understand articles about natural remedies that worked and actually helped people to improve their health.

It would also provide natural supplements that would be so effective, people would not need to turn to drugs for relief and would heal naturally.

So I bought my first computer on credit, bought an easy website designer on the internet, put up the website, and Nutrition Breakthroughs was born!

So far, it has lived up to it’s original vision with its natural health articles and effective supplements for better sleep and pain-free joints.

So now it’s your turn! I would love to hear from you. Is there something you have always wanted to do in your life to improve your career or your health, but haven’t known which steps to take to bring it into reality?

Send me an email at info@nutritionbreakthroughs.com. I check this inbox myself and I may not reply to each message, but I do read each one.  It helps me to provide good information that is of interest.

Here’s to your good health, good sleep and long life.

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Joints and More

10 Healthy Reasons to Get Good Sleep and How to Do It

People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are 10 reasons why good sleep is important.

1. Poor Sleep Can Make You Fat

Poor sleep is strongly linked to weight gain.

People with short sleep duration tend to weigh significantly more than those who get adequate sleep.

In fact, short sleep duration is one of the strongest risk factors for obesity.

In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.

The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise.

If you are trying to lose weight, getting quality sleep is absolutely crucial.

Bottom Line: Short sleep duration is associated with a drastically increased risk of weight gain and obesity, in both children and adults.

2. Good Sleepers Tend to Eat Fewer Calories

 

Studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories.

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.

This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

Bottom Line: Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.

3. Good Sleep Can Improve Concentration and Productivity

 

Sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance.

All of these are negatively affected by sleep deprivation.

A study on medical interns provides a good example.

Interns on a “traditional schedule” made 36% more serious medical errors than interns on a schedule that allowed more sleep.

Another study found short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.

Good sleep, on the other hand, has been shown to improve problem solving skills and enhance memory performance of both children and adults.

Bottom Line: Good sleep can maximize problem solving skills and enhance memory. Poor sleep has been shown to impair brain function.

4. Good Sleep Can Maximize Athletic Performance

Sleep has been shown to enhance athletic performance.

 

In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental well-being.

Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.

A study of over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities.

Bottom Line: Longer sleep has been shown to improve many aspects of athletic and physical performance.

5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke

 

We know that sleep quality and duration can have a major effect on many risk factors.

These are the factors believed to drive chronic diseases, including heart disease.

A review of 15 studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours per night.

Bottom Line: Sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.

6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk

 

Experimental sleep restriction affects blood sugar and reduces insulin sensitivity.

In a study of healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of pre-diabetes.

This was then resolved after 1 week of increased sleep duration.

Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.

Those sleeping less than 6 hours per night have repeatedly been shown to be at increased risk for type 2 diabetes.

Bottom Line: Sleep deprivation can cause pre-diabetes in healthy adults, in as little as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes risk.

7. Poor Sleep is Linked to Depression

Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.

 

It has been estimated that 90% of patients with depression complain about sleep quality.

Poor sleep is even associated with increased risk of death by suicide.

Those with sleeping disorders, such as insomnia or obstructive sleep apnea, also report significantly higher rates of depression than those without.

Bottom Line: Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.

8. Sleep Improves Your Immune Function

 

Even a small loss of sleep has been shown to impair immune function.

One large 2-week study monitored the development of the common cold after giving people nasal drops with the virus that causes colds.

They found that those who slept less than 7 hours were almost three times more likely to develop a cold than those who slept 8 hours or more.

If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful. Eating more garlic can help too.

Bottom Line: Getting at least 8 hours of sleep can improve immune function and help fight the common cold.

9. Poor Sleep is Linked to Increased Inflammation

 

Sleep can have a major effect on inflammation in the body.

In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.

One study observed that sleep deprived patients with Crohn’s disease (a chronic inflammatory disease of the intestines) were twice as likely to relapse as patients who slept well.

Researchers are even recommending sleep evaluation to help predict outcomes in sufferers of long-term inflammatory issues.

Bottom Line: Sleep affects the body’s inflammatory responses. Poor sleep is strongly linked to inflammatory bowel diseases and can increase the risk of disease recurrence.

10. Sleep Affects Emotions and Social Interactions

Sleep loss reduces our ability to interact socially.

Several studies confirmed this using emotional facial recognition tests.

One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness.

Researchers believe that poor sleep affects our ability to recognize important social cues and process emotional information.

Take Home Message

Along with nutrition and exercise, good sleep is one of the pillars of health.

You simply can not achieve optimal health without taking care of your sleep.

*****************************************************************************************

Here are some top tips for getting good sleep from Nutrition Breakthroughs:

Tip # 1 – We live in an electronics-oriented world, from computers, to cell phones, to texting, to reading books on tablets. These tools help increase our efficiency and ability to work and learn and communicate, but when it comes to getting good sound sleep, they can interfere.

One study from a university in New York found that exposure to light from electronic displays can suppress melatonin by about twenty two percent. Melatonin is a hormone made in the brain that helps to regulate the sleep/wake cycle.

It is present in higher amounts at night. The researchers recommend shutting off all electronic devices at least one hour before bedtime and doing some relaxing things before bed.

Tip # 2 – Regarding sounder, deeper sleep resulting from taking walks, studies at the University of Arizona have found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women.  Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern.

Walking can help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and can also reduce stress and increase well-being.

Tip # 3 – Sometimes hunger can strike at 2:00 or 3:00 in the morning and keep one awake. If this occurs, eat something with high protein such as turkey. Turkey contains tryptophan, which is an amino acid (a component of protein) that has a calming effect. According to Ray Sahelian, M.D., “Tryptophan ….can be converted at night into melatonin, the sleep-inducing hormone.”

As a note, concentrated tryptophan capsules are not recommended as they can create grogginess in the morning and take some time to wear off. Other foods that are high in tryptophan include nuts, seeds, chicken, fish, oats, beans, lentils, and eggs.

Tip # 4 – When taking natural sleep aids, it’s good to remember that each person is a unique individual and doing some experimenting with the dosage can be instrumental in achieving success. At first, err on the side of taking too little rather than too much.

Another thing to keep in mind is that natural aids are not drugs and they may not work immediately with the first dose or even the first few doses. It can take up to a couple weeks to see results.

James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.”

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. In the study, taking calcium restored normal sleep patterns.

One example of a mineral-based sleep remedy is Sleep Minerals II from Nutrition Breakthroughs. This sleep aid contains highly absorbable forms of calcium, magnesium and vitamin D. The ingredients are delivered in a softgel form with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and 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.”

In summary, take the tips of recent research studies and take a walk each day, put the computers and cell phones away an hour before bedtime, and do something relaxing before bed. Keep a high-tryprophan snack next to your bed at night, and use an effective form of calcium and magnesium for a deeper, longer, less interrupted night’s sleep.

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

*********************************************************************************************

Article source for the 10 Healthy Reasons to Get Good Sleep: https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important

Nutrition Breakthroughs: To Your Good Health and Sleep for Holidays

nutrition breakthroughs wishes good health and sleep for holidaysHoliday Greetings to you,

Nutrition Breakthroughs wishes you and your family the most festive, rewarding, pleasurable and healthy holiday season.  And here’s to the realization of your hopes and dreams and goals in the New Year.

Our purpose is to provide you with high quality nutrition articles and natural health products that contribute to your good health, energy, restful sleep and well-being.  Enjoy the season!

Best of health,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Joints and More
Toll-free U.S. 888-861-0326
International: 818-913-4308

News on Reducing Holiday Stress, Remedying Insomnia and Saving Money

christmas-lights‘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.”

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. A natural sleep remedy containing highly absorbable, quick acting forms of calcium and magnesium such as Sleep Minerals II from www.Nutrition Breakthroughs.com, is a great help for anxiety and insomnia. This sleep aid 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. And to one with stress conquered, good sleep, money saved, and conversations enjoyed with family and friends.

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