Tag Archives: joints and more

How to Find the Right Foods for Your Health and Lifestyle

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right foodsHow to Find the Right Foods for Your Health and Lifestyle

The foods you choose each day have a direct impact on how you feel, your energy levels, and even how well you sleep. With so many diets and food trends, the key is to focus on balance and personalization.

The right foods for your health and lifestyle are the ones that nourish your body, fit into your daily routine, and leave you feeling better—not worse.

The Foundation: Carbohydrates, Proteins, and Fats

Carbohydrates, proteins, and fats are the three main nutrients your body relies on for energy and repair. Choosing the right sources makes a big difference.

  • Healthy carbohydrates include brown rice, potatoes, oats, quinoa, sweet potatoes, beans, and fresh fruits. These provide steady energy and important fiber to support digestion.
  • Healthy proteins such as salmon and other fish, meat, chicken, turkey, eggs, natural cheeses, and Greek yogurt, help to build muscle, keep you full longer, and stabilize blood sugar.
  • Healthy fats like avocado, olive oil, coconut oil, pumpkin seeds, sunflower seeds, and all types of nuts, are essential for brain health and hormone balance.

Adding these foods to your meals, one at a time, or eating them separately, can help you notice how each affects your energy and mood. A food journal is a useful tool to track which foods leave you feeling satisfied and which may reduce your energy.

Diet and Sleep: Calcium and Magnesium

What you eat can also affect your sleep. Calcium helps the brain produce melatonin, the hormone that regulates sleep, while magnesium calms the nervous system and supports deeper rest. Foods like spinach, pumpkin seeds, almonds, yogurt, and kefir are excellent sources. To see what works best for you, introduce one calcium-rich or magnesium-rich food at a time and record how it impacts your sleep in a journal. Supplements of these minerals can also be used, but its best to stick to a 2 to 1 ratio, meaning twice as much calcium as magnesium.

Matching Your Diet to Your Lifestyle

Your daily schedule often determines how easy it is to eat well. For those with busy lifestyles, portable whole-food snacks can prevent energy crashes and poor choices. Good options include a banana with almond butter, apple slices with cheese, carrot sticks with hummus, or a handful of cashews or almonds. These balance protein, fiber, and healthy fats to keep energy steady.

Foods That Help or Hurt Energy

Everyone’s body responds differently to foods, which is why journaling is so valuable. Many people feel energized with colorful fruits and vegetables, lean proteins, and slow-digesting carbs like oats or brown rice. In contrast, sugary drinks, fried fast food, bakery items, and too much caffeine or alcohol often leave people sluggish or restless.

Putting It All Together

The best diet isn’t about strict rules but about learning which foods truly work for you. By balancing carbohydrates, proteins, and fats, eating sleep-supportive minerals, keeping whole-food snacks on hand, and limiting energy-draining foods, you can design a way of eating that fits your lifestyle and helps you achieve the greatest health possible!

This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.

References

Walking Benefits: It Increases Creativity and Happiness per Study

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walking benefitsWalking benefits our health in many positive ways!  It increases “endorphins” which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and also reduce stress and increase well-being.

A recent study from Stanford University found that a person’s creative thinking and ideas improve while they are walking and just afterwards. The researchers discovered that whether one walks outdoors or indoors, it equally boosted creative ideas and and invigoration.

Compared to those who did more sitting, those who walked had significantly higher creativity and imagination levels.

Other studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs, and also burn calories.

When we walk, the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; and circulation is increased in the eyes, which can prevent eye diseases and improve vision.

Regarding a 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. Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern.

For those of us who work in an office, its important to stand up and stretch and take breaks to walk around a bit at least once an hour to keep things moving and maintain good health in the body

These walking breaks are important for muscle and bone health, as well as for the heart and other organs. Better yet, go outside and get a new, refreshing view of things before settling back down to work.

This health news is provided by Nutrition 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, stronger hair and nails, and more energy.

***** L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the whole 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.”

Wishing you some joyous creativity in your walks and some great sleep!

Home Remedies for Veins – Best Foods to Calm Swollen Veins

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home remedies for veinsHome Remedies for Veins – Best Foods to Calm Swollen Veins

If you’ve ever felt like your legs are heavy, tight, or ballooning during a hot day, you’re not alone.

Swollen veins – especially in the legs- are a common issue that can flare up from heat, standing for long periods, poor circulation, or chronic conditions like varicose veins and chronic venous insufficiency.

While compression socks and elevation can help, what you eat can actually play a powerful role in calming those inflamed blood vessels. Let’s dive into the tastiest, science-backed foods that support healthy veins and reduce swelling.

1. Berries – Nature’s Tiny Anti-Inflammatories

Berries like blueberries, strawberries, and blackberries are packed with flavonoids –natural plant chemicals that help reduce inflammation and improve blood vessel strength. A 2016 review in Nutrients found that flavonoid-rich foods enhance blood flow and reduce leg swelling.

Plus, they’re full of antioxidants, compounds that protect your cells from damage caused by stress, heat, or injury. Antioxidants = the superheroes of your bloodstream.

Snack tip: Toss them into a smoothie, yogurt, or just eat them straight!

2. Leafy Greens – Full of Healthy Magnesium

Spinach, kale, and Swiss chard are loaded with magnesium, a mineral that helps veins relax and blood circulate freely. Low magnesium levels have been linked to poor vein health and increased swelling.

These greens also pack vitamin C, which helps your body make collagen — a protein that strengthens vein walls.

Food Tip: Throw a handful in your eggs, soup, or smoothie.

3. Citrus Fruits – Vitamin C for the Win

Oranges, grapefruits, and lemons are citrus superstars bursting with vitamin C and more flavonoids. A 2014 study published in Phytotherapy Research showed that citrus flavonoids helped improve circulation and reduce pain and swelling in patients with chronic venous disease.

Simple fix: Squeeze lemon into your water or add orange slices to your salad.

4. Fatty Fish – Omega-3s to the Rescue

Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which reduce inflammation and improve blood flow. A study in The Journal of Nutrition found that people who ate more omega-3s had healthier, more elastic veins.

Try this: Aim for two servings a week — grilled, baked, or in fish tacos.

Bonus: Quick Exercises to Help Your Veins

Food helps—but so does movement! Try these two simple moves daily:

  • Heel Pumps: While sitting or standing, lift your heels and then your toes — 20 reps boosts circulation fast.
  • Leg Lifts: Lie down and raise each leg for 10 seconds, 10 reps per leg.
  • Walks around the block – A morning or evening stroll can do wonders for leg circulation and overall health.

Summary

Swollen veins can cramp your comfort, but nature’s got your back. By loading up on berries, greens, citrus, and omega-3-rich fish—and staying active — you can reduce inflammation, improve blood flow, and help your veins feel (and look) their best.

Remember: Your veins work hard — give them something good to work with!

Shared with You by Nutrition Breakthroughs:

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective 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.

Customer reviews say it best:

“The longer I take Sleep Minerals II, the better I sleep.” S. T.
“Nothing has helped me more than Sleep Minerals II.” T.M.
“I can’t express the relief of getting a good night’s sleep.” S.D.

Sources:

  • Ghosh, D. & Scheepens, A. (2009). Nutrients – “Vascular benefits of berries”
  • Martinez, M.J. et al. (2014). Phytotherapy Research – Citrus flavonoids & vein health
  • Zhao, Y. et al. (2004). The Journal of Nutrition – Omega-3s and vascular function

Healthy Carbs for Better Sleep: The Latest Research

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better sleepBetter sleep is something that millions of people with insomnia are looking for.

Per the American Academy of Sleep Medicine survey results, about 1 in 8 people, or 12% of Americans said they have been diagnosed with chronic insomnia.

What if one of the the keys to restful slumber could be related to what you put on your plate? Recent studies reveal that certain healthy carbohydrates can work wonders for improving sleep quality, helping you fall asleep faster and wake up less often. Here’s a breakdown of the top sleep-friendly carbs and how they benefit your body.

Sweet Potatoes: A Sleep Superfood

Sweet potatoes are not only delicious but also packed with sleep-promoting nutrients. High in potassium and magnesium, they help relax your muscles and reduce nighttime cramping.  A 2022 study in the *Journal of Clinical Sleep Medicine* highlighted that potassium-rich diets can reduce nighttime disruptions, making sweet potatoes an excellent choice for dinner.

Oats: The Comfort Carb

A bowl of oatmeal isn’t just a comforting snack; it’s a scientifically proven sleep booster. Oats are high in melatonin, a hormone that regulates sleep cycles, and they’re also a great source of calcium, which helps the brain use the amino acid tryptophan to produce melatonin. Plus, oats contain slow-digesting fiber that keeps blood sugar stable, preventing nighttime awakenings. According to a study in *Nutrients*, calcium is a vital nutrient for improving deep sleep.

Bananas: Nature’s Nightcap

Bananas are a natural sleep aid, loaded with magnesium, potassium, and vitamin C, which supports healthy nerves and reduces stress. They also contain tryptophan, an amino acid that promotes relaxation. Regarding the magnesium contained in bananas, an analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium not only improves overall sleep quality but also enhances sleep duration.

Brown Rice: For Slow and Steady Rest

Brown rice is a fantastic option for those who wake up frequently during the night.  This whole grain provides steady energy and contains GABA, a natural brain chemical known for its calming effects on the nervous system. The Healthline website shared a study showing improved sleep from GABA supplementation. Brown rice is also a good source of the mineral manganese, which promotes strong, dense bones when combined with calcium and vitamin D.

According to the National Council on Aging, brown rice contains many of the B vitamins including B1, B3, B6, and B9. Vitamin B9, also known as folate, is a key player in helping the body produce serotonin and melatonin for a good night’s sleep

Quinoa: Iron for Strong Sleep

Quinoa is a complete protein and a top choice for vegetarians seeking sleep-friendly carbs. In addition to magnesium, quinoa is rich in iron, which supports healthy oxygen flow to the brain and reduces fatigue.  A 2023 study in *Advances in Nutrition* found that iron-rich diets can significantly reduce a form of insomnia known as restless leg syndrome.

A Recipe for Restful Nights

Incorporating these foods into your daily meals can pave the way for a relaxing night’s sleep. Whether it’s a sweet potato mash for dinner, a banana-oat smoothie before bed, or a quinoa salad for lunch, these healthy carbs will help you fall asleep better and wake up feeling refreshed.

Supplements for Better Sleep and Good Health

This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc).

***** Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Minerals II capsules each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”

Fun Nutrition News and Facts You’d Never Guess – Issue 5

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nutrition newsGreetings to you,

Welcome to the fifth issue of “Fun Nutrition News and Facts You’d Never Guess!”  Get ready to be intrigued and inspired by some fascinating and little-known tidbits about the food we eat.  Did you know that ….

Oats Can Lower Cholesterol

Oats contain a type of soluble fiber called beta-glucan, which has been proven to  lower cholesterol, control blood-sugar levels, and provide lasting energy throughout the day.  They are a good source of vitamins B and E, as well as the minerals magnesium, zinc and manganese. Eating a bowl of oatmeal for breakfast (rolled oats or steel-cut are best) can help keep your heart healthy.

Reference: Whitehead, A., et al. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413-1421.

Pineapples Take Two Years to Grow and are Worth It

Patience is a virtue, especially when it comes to pineapples. These tropical fruits take up to two years to reach maturity. Once ready, pineapples are a fantastic source of vitamin C and bromelain, an enzyme that helps with good digestion and reduced inflammation.

The vitamin C in pineapple supports the immune system and helps build collagen in the body.  Collagen is the main structural protein in the body, providing strength to skin, muscles, bones and connective tissues.

Reference: Paull, R. E., & Chen, N. J. (2003). Postharvest physiology, handling and storage of pineapple. Tropical Agriculture, 80(2), 82-97.

Pumpkin Seeds Are a Natural Mood Booster

Pumpkin seeds are rich in tryptophan, an amino acid that is a precursor to serotonin, the “feel-good” natural brain chemical. Consuming pumpkin seeds can help improve your mood and promote a sense of well-being. These seeds also improve heart health and bladder health and are high in magnesium, vitamin e, zinc and selenium.

Reference: Pumpkin seeds may boost brain health in 4 crucial ways by Sarah Sloat https://www.inverse.com/mind-body/pumpkin-seeds Updated: Feb. 20, 2024

Fun and Health Go Hand-in-Hand

Isn’t nutrition fascinating?  Each week, Nutrition Breakthroughs will bring you inspiring and surprising nutrition news and facts to help you on your journey to healthier eating. Stay tuned!

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

Macular Degeneration of the Eyes: Science Shows Natural Remedies

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macular degenerationWhat is Macular Degeneration?

Macular degeneration is a common eye condition, especially among people over the age of 50, that can lead to blurry vision, difficulty reading or driving, and recognizing people or the details of things..

The macula is the middle, center part of the retina. The retina is the nerve tissue at the back of the eye that is sensitive to light and that receives and sends images to the brain.

The good news is that there are some natural remedies that can help slow its progression and even support healing.  By making small but impactful changes to your diet, supplements, lifestyle, and daily habits, you can protect your eyes and improve your vision.

Proven Natural Remedies

  1. Antioxidants: Antioxidants are natural substances that can prevent or delay certain types of cell damage that comes from oxygen interactions. These are nutrients like vitamins C, E and A that help fight oxidative stress, which is a key factor in macular degeneration. Studies show that vitamin C (found in citrus fruits and colored bell peppers) and vitamin E (from nuts and seeds) can slow the progression of the disease (Archives of Ophthalmology, 2001). Antioxidants work by protecting retinal cells from damage, helping maintain healthy vision for longer.
  2. Lutein and Zeaxanthin: Found in leafy greens like spinach, kale, other leafy greens, carrots, eggs, broccoli and peas. These are known as carotenoids, pigments in plants which produce the bright yellow, red, and orange colors in vegetables. These pigments are known to accumulate in the macula and protect against harmful light rays. According to research, individuals who consume high levels of lutein and zeaxanthin can reduce their risk of advanced macular degeneration by up to 25% (The American Journal of Clinical Nutrition, 2013).
  3. Omega-3 Fatty Acids: Omega-3s, especially from fish oil, salmon and sardines, are essential for eye health. Studies suggest that these healthy fats reduce inflammation and may lower the risk of macular degeneration (Investigative Ophthalmology & Visual Science, 2011).Another study was done with people over the age of 49.  Of the 3,000 participants, those who ate more fish were less likely to have macular degeneration.  Another source reported that eating fish once a week can cut the risk of having it in half.
    4. Zinc: This mineral, found in foods like oysters, fish, meat, pumpkin seeds and nuts, plays an important role in transporting vitamin A from the liver to the retina, aiding in increased protection for the eyes. A study published in a Journal of Ophthalmology (the study of eye disorders) found that a supplement with zinc, vitamin C, vitamin E and beta-carotene reduced the risk of macular degeneration and also slowed down its progression.

Healing Foods for Macular Degeneration

Carrots: Are rich in beta-carotene, which the body converts into vitamin A.  Carrots support retinal health and vision.

Sweet Potatoes: Another excellent source of beta-carotene, providing necessary nutrients to protect against macular degeneration.

Blueberries: Packed with antioxidants and vitamins C and K, blueberries help fight oxidative stress in the eyes. A cousin of blueberries called bilberry has also shown benefits for eye health.

Eye Exercises and Lifestyle Actions

Eye Exercises: This includes looking away from close-up work or computer work at regular intervals and focusing on a distant object, and practicing “palming” (gently covering the eyes with your palms to relax them).  These can help reduce eye strain and improve overall eye health.

Lifestyle Tips: Quitting smoking, wearing sunglasses to protect from the sun’s rays, eating leafy greens, orange-colored vegetables and blueberries, and managing chronic conditions like hypertension and diabetes, are essential in reducing the risk of macular degeneration.

By incorporating these natural remedies and lifestyle habits, you can effectively prevent or manage macular degeneration and protect your vision for the future.

This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc).

***** Chris M. of the United Kingdom says: “I take one softgel of Sleep Minerals II before bed every night and within 20 minutes I am asleep. The difference in the quality of my sleep and the ease with which I get to sleep using this product is monumental. I have stopped obsessing about sleep or dreading bedtime – I just take a softgel and drift off. If I stop taking them, within a week my sleep starts to lighten in quality, the amount of my sleep diminishes, and my old insomniac patterns reappear.”

Indoor Air Quality: Ways to Improve it for Good Health

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air quality

In today’s fast-paced world, indoor air quality and the quality of the outdoor air, play a key role in our overall health.

The State of Tennessee Health Department says: “Breathing clean air can lessen the possibility of disease from stroke, heart disease, and lung cancer, as well as chronic and acute respiratory illnesses such as asthma.”

Studies have shown that breathing clean, healthy air can significantly boost mental clarity, improve sleep quality, and strengthen the immune system.

Whether you are inside your home or taking a break in nature, making mindful choices regarding air quality can make a dramatic impact on your well-being.

Indoor air is often more polluted than outdoor air, and exposure to harmful contaminants, allergens, and volatile organic compounds (VOCs) can compromise respiratory health. VOCs are found in paint, building materials, solvents, carpets, chemicals and more.

Air purifiers are one solution that can remove up to 99.97% of airborne particles, including dust, pollen, and mold spores, providing immediate relief for allergy sufferers (American Lung Association, 2021).

Installing high-quality air conditioning systems with HEPA filters can also help regulate temperature and humidity, reducing the risk of mold growth and ensuring that the air inside your home remains clean and fresh.

Sleeping in clean air is essential for restoring the body. Research shows that people who sleep in environments with cleaner air experience fewer disturbances and wake up more refreshed (Environmental Health Perspectives, 2020).

Keeping bedroom windows open for a short period each day or using air purifiers while sleeping helps reduce carbon dioxide levels, allowing the body to oxygenate more efficiently.

Outdoor activities also play a critical role in promoting lung health and reducing stress. Spending time outside in natural sunlight provides the body with vitamin D, which has been linked to improved immune function and mood regulation (The Journal of Clinical Endocrinology & Metabolism, 2019).

Grounding, or walking barefoot on the grass, has been shown to reduce inflammation, improve sleep, and balance the body’s natural rhythms by reconnecting with the earth’s electrons (Journal of Environmental and Public Health, 2012).

According to the Journal of the Academy of Nutrition and Dietetics, “The possibility exists that magnesium deficiency contributes to pulmonary (lung) complications. During the past few years, there has been an increase in calcium consumption in the US population but little change in magnesium intake, which has caused an imbalance in the calcium: magnesium ratio.”

By combining good indoor air quality practices with time spent in nature and adequate intake of magnesium, you can promote a holistic approach to health and well-being. Taking steps to improve the air you breathe will help reduce respiratory issues, improve mental clarity, and support a strong immune system.

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

Better Muscle Mass for Adults: Studies Show Simple Steps

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muscle mass
New research has uncovered simple, effective ways for adults to increase muscle mass, build a stronger body, and improve longevity through mild exercises, nutrition, and lifestyle improvements.

These discoveries are paving the way for a healthier, more vibrant life and offer hope for maintaining strength and endurance well into the adult years.

Mild Exercise for Stronger Muscles and Endurance

Contrary to popular belief, building muscle doesn’t require intense workouts. A recent study found that mild resistance exercises, such as using light dumbbell weights, or body-weight exercises like squatting, climbing stairs or jumping jacks, can significantly improve muscle mass and strength in adults, particularly those over 50. These exercises work by gradually increasing muscle fiber size and strength, which helps improve balance, mobility, and overall endurance.

Even simple daily activities such as brisk walking, cycling, swimming, or dancing, can contribute to muscle preservation and better cardiovascular health. A study published in *Mayo Clinic Proceedings* suggests that just 30 minutes of moderate physical activity five times a week can reduce the risk of chronic disease by 50%, helping individuals live longer, healthier lives.

Nutrition: Fueling Muscle Growth and Longevity

Nutrition plays a vital role in supporting muscle health. Protein-rich foods such as eggs, meats, fish, beans, and dairy products help repair and grow muscle tissue. A study from the *American Journal of Clinical Nutrition* showed that adults who consumed adequate protein daily experienced greater muscle growth and retention, even with light exercise.

In addition to protein, omega-3 fatty acids found in fish, fish oil, walnuts, flaxseeds, and other nuts and seeds, have anti-inflammatory properties that support joint health and reduce muscle soreness after exercise.

Magnesium is essential for muscle contraction and the forming of proteins in the body. It is a mineral that can improve exercise performance, especially for people who are deficient in magnesium.  Deficiency can come from alcohol use, diabetes, taking certain medications, and it is also common in older adults who don’t digest nutrients as well. Magnesium is also widely known to be an effective natural sleep aid.

Healthy Lifestyle Habits

Adopting a healthy lifestyle that includes adequate sleep, stress management, and hydration, is just as important as exercise and nutrition for good muscles and good health.

According to research published in *Frontiers in Aging Neuroscience*, adults who sleep 7 to 9 hours a night experience better muscle recovery and mental clarity. Another study from China found that good sleep quality is associated with greater muscle strength, while short sleep duration may be a risk factor for decreased muscle.

Proper hydration, including good amounts of pure, filtered water, is recommended by *The Journal of the American College of Nutrition*.  Healthy liquids support muscle contractions and nutrient transport throughout the body, further enhancing performance and strength.

Conclusion

Regular exercise, a nutrient-rich diet, good sleep, and healthy habits can all work together to build a stronger, more resilient body and an overall sense of strength and well-being.

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

Julianne H. of Canada says: “I continue to tell my friends about how Sleep Minerals II has changed my life.  I am fully retired now but still remember driving to work and wondering if I would make it there due to sleep deprivation.  And the debilitating leg cramps that used to occur every night have now become history.  My legs were sore even into the next day.  It’s great to be sleeping so much better, no more sore legs, and my calcium levels are being kept constant.”

New Studies Discover Natural Remedies for Chronic Health Problems

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health problemsRecent discoveries in the fields of natural remedies and nutrition have uncovered promising breakthroughs in the treatment of chronic health problems such as insomnia, arthritis, and anxiety.

These groundbreaking studies highlight the benefits of specific natural remedies that can improve health outcomes without the possible side effects and addiction of medical drugs.

A study published in the “Journal of Sleep Research” (2023) has revealed that calcium, magnesium, and zinc significantly improve sleep quality in individuals suffering from insomnia. These essential minerals are found in various natural foods, including leafy greens, nuts, seeds, and fruits like cherries and bananas.

Participants in the study who supplemented their diet with magnesium and zinc reported better sleep quality, falling asleep faster, and waking up less frequently throughout the night. Sleep specialists recommend magnesium as a key element for enhancing melatonin, a hormone made in the brain that is essential for good sleep..

The benefits of omega-3 fatty acids, widely known for their anti-inflammatory properties, have been further reconfirmed by a “Nutrition Research Reviews” (2023) publication. The study demonstrated that omega-3-rich foods like fatty fish, flaxseeds, and walnuts can significantly reduce joint pain and stiffness in individuals with arthritis.

Another recent study, which focused on the mineral MSM, was published in the journal “Osteoarthritis Cartilage.” The results showed that compared to placebo, MSM produced significant decreases in knee pain and significant improvement in physical function.  The use of MSM also resulted in better performance of the activities of daily living, as well as reduction in stress and better cardiovascular health.

With arthritis affecting millions of people globally, natural remedies offer an effective alternative to non-steroidal anti-inflammatory drugs (NSAIDs), which are often associated with harmful side effects such as gastrointestinal issues and cardiovascular risks.  Joints and More from Nutrition Breakthroughs is a popular example of a supplement containing pure MSM.

***** R. Boulos of Houston, TX. says: “I’ve been taking the Joints and More supplement and it’s helping a great deal. After taking it twice a day, I notice that when I wake up in the morning the pain I was having in my front and back shoulders is almost gone.”

In the realm of herbal remedies, a recent discovery is the potential of the herb ashwagandha to alleviate stress and anxiety and improve mood stability. Published in “Phytotherapy Research” (2024), the study showed that participants who took ashwagandha supplements over 8 weeks had a notable reduction in cortisol levels, a hormone made in the adrenal glands that is responsible for stress.

Insomnia is a widespread issue, with 30% of the people in the U.S. having sleeping problems (per the National Council on Aging). With the recent discovery that calcium, magnesium, and zinc can significantly improve sleep quality and quantity, these minerals are becoming more popular as ingredients in natural sleep aids.  One example is Sleep Minerals II from Nutrition Breakthroughs, widely known as the original calcium and magnesium based sleep aid.

***** Doctor P. P. of Houston, Texas says: “I had developed sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them the insomnia came back even worse. I literally got about 20 hours of sleep in 6 weeks time. Sleep Minerals II was just what I needed. I’ve been taking it for a couple weeks and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs — I would recommend Sleep Minerals II.”

As the demand for natural remedies continues to rise, these new discoveries offer hope for individuals who seek alternative solutions for managing chronic health problems.

For more info, visit the Sleep Minerals II page and the Joints and More page.

Discover the Best Fruits for Sleep: Rest Well and Long

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fruits for sleepFor anyone who has trouble falling asleep or staying asleep in the night, a growing body of research shows that certain fruits can naturally help to improve sleep quality.

Packed with essential minerals and vitamins, these fruits support your body in having a deeper, longer night’s sleep.  This can lead to more energy in your day and more alertness, productivity, and quality time with family and friends.

Kiwi: The Sleep Booster

Kiwi is often celebrated for its impressive sleep-enhancing properties. This fruit is rich in serotonin, which helps regulate your sleep cycle. It’s also a great source of magnesium, known for its calming effects on the nervous system. A study published in the *Asia Pacific Journal of Clinical Nutrition* found that eating two kiwis an hour before bed improved sleep onset, duration, and quality (Liu, 2011). Plus, its high level of healthy plant chemicals promotes overall well-being, helping you rest more soundly.

Bananas: Magnesium-Packed for Relaxationfruits for sleep

Bananas are another fruit known for sleep benefits. Packed with magnesium and potassium, bananas help relax your muscles, which is vital for preparing your body for restful sleep.

A study published in the *Journal of Research in Medical Sciences* revealed that magnesium can significantly improve insomnia in older adults (Abbasi, 2012). Bananas are also high in vitamin B6, which helps your body produce melatonin, a hormone crucial for regulating sleep cycles.

Cherries: Natural Melatonin Source

Cherries, especially tart cherries, are one of the few natural food sources of melatonin, the hormone that governs sleep-wake cycles. According to a study in the *European Journal of Nutrition*, consuming tart cherry juice improved sleep duration and efficiency in adults with insomnia (Howatson, 2012). The beneficial effects of melatonin in cherries helps to promote deeper, more restorative sleep.

Figs: A Calcium-Rich Sleep Aid

Figs are a lesser-known fruit that can do wonders for sleep. They are rich in calcium, a mineral that helps the brain use the amino acid tryptophan to manufacture melatonin. In addition to calcium, figs provide magnesium and potassium, which support muscle relaxation and help ease tension, both of which are key for a good night’s rest (Healthline, 2021).

Avocado: A Fruit with Vitamin D for Sleep Regulation

Avocado contains small amounts of vitamin D, as well as healthy fats.  These plant-based fats help to increase the absorption of vitamin D from other foods such as mushrooms, eggs and fish.  Low levels of vitamin D have been associated with shorter sleep durations and disturbed sleep patterns (from the journal “Medical Hypothesis”). Adding avocado to your evening snack, along with mushrooms or eggs, can help regulate your sleep cycle and promote longer periods of rest.

These fruits can pack some powerful sleep-enhancing benefits, helping you wake up refreshed and energized. Try incorporating these into your diet for a natural, delicious way to boost your sleep quality.

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

Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Mineral II each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”

For more info, visit the Sleep Minerals II page on Amazon.