The Top 11 Major Health Benefits of Yogurt

Greetings to you,

There is an informative chart below with the top health benefits of yogurt and it’s healthy bacteria known as probiotics. These include improving digestion, reducing the risk of diabetes, helping with good sleep, assisting weight loss, reducing cholesterol and stimulating a stronger immune system.

Yogurt for Stomach Health

One study from the American Journal of Clinical Nutrition found that consuming yogurt or the beneficial bacteria from it, has promising health benefits for many conditions and increases immunity and the ability to fight off infections. Some of these conditions include constipation, diarrhea, inflammatory bowel disease, candida, stomach bacteria infections and allergies.

Bone Strength from Yogurt

A study on yogurt was published in the journal called “Archives of Osteoporosis”. It reviewed the ability of yogurt to strengthen bones and found that milk and yogurt are the best dairy choices for increasing bone mineral density in the hip.

Yogurt and Good Sleep

Yogurt is also a great choice to eat in the evening to help with sleep due to the high amount of calcium it contains. The beneficial bacteria in yogurt has been studied for its ability to create a deeper, longer-lasting sleep.

A 2017 study from the journal “Beneficial Microbes” tested the effects of yogurt probiotics on sleep.  The researchers concluded: “These findings suggest that daily consumption of the Lactobacillus casei strain may help to maintain sleep quality during a period of increasing stress.”

Regarding the calcium in dairy products, William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

Plain, unsweetened yogurt is healthiest and Greek yogurt is a great, high-protein choice. Fresh fruit can be added as a natural sweetener.

Yogurt and Weight Loss

Yogurt is a boost to weight loss. A healthy supplement similar to the acidophilus used in yogurt was recently found in a Canadian study to help overweight women lose weight and keep it off.  It was discovered that the supplement made the intestinal wall stronger and more able to prevent inflammatory, obesity-causing substances from passing into the intestine and entering the bloodstream.

Immunity Boosting Yogurt

Yogurt is great for strengthening and boosting one’s immunity against infection and illness per studies in the American Journal of Clinical Nutrition.  In particular, yogurt with the Lactobacillus bulgaricus form has been shown to reduce the frequency of colds in older adults after they ate it over a twelve-week period.

This news is shared with you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.

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How to Use Coconut Oil for Healthy Gums and Teeth

By Kayla McDonell, RD (Registered Dietician) | Courtesy of Authority Nutrition

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Coconut oil has been getting a lot of attention lately, and for good reason.

It’s linked to numerous health benefits, including weight loss.

There have also been claims that it can clean and whiten your teeth, while helping to prevent tooth decay.

This article examines the latest research on coconut oil, your dental health and teeth.

What is Coconut Oil?

Coconut oil is an edible oil extracted from coconut meat, and is one of the world’s richest sources of saturated fat.

However, coconut fat is unique because it is made almost entirely of medium-chain triglycerides (MCTs).

MCTs are metabolized differently than the long-chain fatty acids found in most other foods, and have many potential health benefits.

Lauric acid is a medium-chain fatty acid that makes up almost 50% of coconut oil. In fact, this oil is the richest source of lauric acid known to man.

Your body breaks lauric acid down into a compound called monolaurin. Both lauric acid and monolaurin can kill harmful bacteria, fungi and viruses in the body.

According to research, lauric acid is more effective at killing these pathogens than any other saturated fatty acid (1).

What’s more, studies suggest that many of the health benefits associated with coconut oil are directly caused by lauric acid (2).

The most popular ways to use coconut oil for your teeth are using it in a process called “oil pulling,” or making toothpaste with it. Both are explained later in the article.

Bottom Line: Coconut oil is an edible oil extracted from the meat of coconuts. It is high in lauric acid, which has been known to kill harmful bacteria, fungi and viruses in the body.

Lauric Acid Can Kill Harmful Mouth Bacteria

 

One study tested 30 different fatty acids and compared their ability to fight bacteria.

Of all the fatty acids, lauric acid was the most effective (3).

Lauric acid attacks harmful bacteria in the mouth that can cause bad breath, tooth decay and gum disease (4).

It is particularly effective at killing an oral bacteria called Streptococcus mutans, which is a leading cause of tooth decay.

Bottom Line: The lauric acid in coconut oil attacks harmful bacteria in the mouth that can cause bad breath, tooth decay and gum disease.

It Can Reduce Plaque and Fight Gum Disease

 

Gum disease, also known as gingivitis, involves inflammation of the gums.

The main cause of gum disease is the buildup of dental plaque due to harmful bacteria in the mouth.

Current research shows that coconut oil can decrease plaque buildup on your teeth and fight gum disease.

In one study, oil pulling with coconut oil significantly decreased plaque buildup and signs of gingivitis in 60 participants with plaque-induced gum disease (5).

What’s more, a significant decrease in plaque was noticed after just 7 days of oil-pulling, and plaque continued to decrease over the 30-day study period.

After 30 days, the average plaque score decreased by 68% and the average gingivitis score decreased by 56%. This is a major decrease in both plaque and gum inflammation.

Bottom Line: Oil pulling with coconut oil helps decrease plaque buildup by attacking harmful mouth bacteria. It can also help fight gum disease.

It Can Prevent Tooth Decay and Loss

Coconut oil attacks Streptococcus mutans and Lactobacillus, which are the two groups of bacteria primarily responsible for tooth decay (6).

Several studies suggest that coconut oil can reduce these bacteria as effectively as chlorhexidine, which is the active ingredient used in many mouth rinses.

For these reasons, coconut oil can help prevent tooth decay and loss.

Bottom Line: Coconut oil attacks the harmful bacteria that cause tooth decay. Studies have shown that it can be as effective as some mouth rinses.

How to Oil Pull With Coconut Oil

 

Oil pulling is a growing trend, but it’s not a new concept.

In fact, the practice of oil pulling started in India thousands of years ago.

Oil pulling is the act of swishing oil in your mouth for 15 to 20 minutes and then spitting it out. In other words, it’s like using oil as a mouthwash.

Here’s how to do it:

  • Put a tablespoon of coconut oil in your mouth.
  • Swish the oil around for 15–20 minutes, pushing and pulling it between teeth.
  • Spit out the oil (into the trash or toilet, since it can clog sink pipes).
  • Brush your teeth.

The fatty acids in the oil attract and trap bacteria so each time you oil pull, you are removing harmful bacteria and plaque from your mouth.

It’s best to do this right away in the morning, before you eat or drink anything.

Bottom Line: Oil pulling is the act of swishing oil in your mouth for 15 to 20 minutes and then spitting it out. It removes harmful bacteria and plaque.

Homemade Toothpaste with Coconut Oil

 

Coconut oil has many uses, and you can also make your own toothpaste with it.

Here is a simple recipe:

Ingredients

  • 0.5 cup coconut oil.
  • 2 tablespoons baking soda.
  • 10–20 drops of peppermint or cinnamon essential oil.

Directions

  1. Heat the coconut oil until it becomes soft or liquid.
  2. Stir in the baking soda and mix until it forms a paste-like consistency.
  3. Add the essential oil.
  4. Store toothpaste in a sealed container.

To use, scoop it with a small utensil or toothbrush. Brush for 2 minutes, then rinse.

Bottom Line: In addition to oil pulling, you can make your own toothpaste using coconut oil, baking soda and essential oil.

Take Home Message

Coconut oil attacks the harmful bacteria in your mouth.

It can reduce plaque buildup, prevent tooth decay and fight gum disease.

For these reasons, oil pulling or brushing your teeth with coconut oil can significantly improve oral and dental health.

This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.

Article source: https://www.healthline.com/nutrition/coconut-oil-and-teeth

 

Chart: 8 Hand Exercises to Relieve Arthritis Pain, Plus Natural Remedies

Greetings to you,

There is a very helpful chart below that contains hand exercises for easing and relieving arthritis pain.  These movements can also be of assistance with wrist soreness and carpal tunnel syndrome.

Some other good tips for managing arthritis and reducing pain would be to do some regular gentle physical exercise such as taking light walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements and MSM to reduce inflammation and soreness.

Ginger for Arthritis

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

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

Studies on MSM for Arthritis

Sulfur-containing compounds such as MSM hold great promise for people with joint-cartilage problems. It has been shown in studies to remedy arthritis and provide relief.  Sulfur is particularly concentrated in the joints, nails, skin, hair and connective tissues.

MSM sulfur is a white, water-soluble element found in nature and in foods such as milk, fresh fruits, vegetables, seafood and meat. Food processing methods such as heating, washing and freezing all deplete MSM in foods, making regular replenishment beneficial.

In one study of MSM, University of California School of Medicine professor Ronald Lawrence, M.D., Ph.D., followed 16 patients with degenerative arthritis – a form of joint disease. The patients who took MSM daily for six weeks reported an 80 percent reduction in pain. Dr. Lawrence has also conducted studies showing that MSM increases hair growth and brilliance, as well as nail thickness and length.

This health information is brought to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II, and the natural solution for arthritis, joint relief, pain relief and increased energy that contains natural MSM, Joints and More.
Enjoy the chart below and put it to good use!

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17 Proven Benefits of Omega-3 Fatty Acids: Better Sleep, Eyes, Mood

17 Scientifically Proven Benefits of Omega-3 Fatty Acids

By Freydis Hjalmarsdottir, MS (Master of Science in Human Nutrition) – Courtesy of Authority Nutrition

benefits of omega 3 fatty acids

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This article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.

Note: Omega-3 fatty acids are most often found in fish like salmon and halibut, in fish oil supplements, in nuts like almonds and walnuts, and in flaxseed oil.
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Omega-3 fatty acids are incredibly important.

They can have all sorts of powerful health benefits for your body and brain.

In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.

Here are 17 health benefits of omega-3 fatty acids that are supported by science.

1. Omega-3s Can Fight Depression and Anxiety

Depression is one of the most common mental disorders in the world.

Symptoms include sadness, lethargy and a general loss of interest in life.

Anxiety is also a very common disorder, and is characterized by constant worry and nervousness.

Interestingly, studies have found that people who consume omega-3s regularly are less likely to be depressed.

What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms get better.

There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression.

One study even found EPA to be as effective against depression as Prozac, an antidepressant drug.

Bottom Line: Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.

2. Omega-3s Can Improve Eye Health

DHA, a type of omega-3, is a major structural component of the brain and retina of the eye.

When you don’t get enough DHA, vision problems may arise.

Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.

Bottom Line: An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness.

3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life

Omega-3s are crucial for brain growth and development in infants.

DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye. (Polyunsaturated fats are found in animals and vegetables and include nuts, seeds, fish, algae and leafy greens).

Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.

Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including:

  • Higher intelligence.
  • Better communication and social skills.
  • Less behavioral problems.
  • Decreased risk of developmental delay.
  • Decreased risk of ADHD, autism and cerebral palsy.

Bottom Line: Getting enough omega-3s during pregnancy and early life is crucial for the development of the child. Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems.

4. Omega-3s Can Improve Risk Factors For Heart Disease

Heart attacks and strokes are the world’s leading causes of death.

Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later found to be partially due to omega-3 consumption.

Since then, omega-3 fatty acids have been shown to have numerous benefits for heart health.

These include:

  • Triglycerides (fats): Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%.
  • Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure.
  • HDL-cholesterol: Omega-3s can raise HDL (the “good”) cholesterol levels.
  • Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
  • Plaque: By keeping the arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden the arteries.
  • Inflammation: Omega-3s reduce the production of some substances released during the inflammatory response.

For some people, omega-3s can also lower LDL (the “bad”) cholesterol. However, the evidence is mixed and some studies actually find increases in LDL.

Interestingly, despite all these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit.

Bottom Line: Omega-3s have been found to improve numerous heart disease risk factors. However, omega-3 supplements do not reduce the risk of heart attacks or strokes.

5. Omega-3s Can Reduce Symptoms of ADHD in Children

Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.

Several studies have found that children with ADHD have lower blood levels of omega-3 fatty acids, compared to their healthy peers.

What’s more, numerous studies have found that omega-3 supplements can actually reduce the symptoms of ADHD.

Omega-3s help improve inattention and the ability to complete tasks. They also decrease hyperactivity, impulsiveness, restlessness and aggression.

Recently, researchers evaluated the evidence behind different treatments for ADHD. They found fish oil supplementation to be one of the most promising treatments.

Bottom Line: Omega-3 supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression, to name a few.

6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome

 

Metabolic syndrome is a collection of conditions.

It includes central obesity (belly fat), high blood pressure, insulin resistance, high triglycerides and low HDL levels.

It is a major public health concern, since it increases your risk of developing many other diseases. These include heart disease and diabetes.

Omega-3 fatty acids can reduce insulin resistance and inflammation, and improve heart disease risk factors in people with metabolic syndrome.

Bottom Line: Omega-3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.

7. Omega-3s Can Fight Inflammation

Inflammation is incredibly important. We need it to fight infections and repair damage in the body.

However, sometimes inflammation persists for a long time, even without an infection or injury being present. This is called chronic (long-term) inflammation.

It is known that long-term inflammation can contribute to almost every chronic Western disease, including heart disease and cancer.

Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation such as inflammatory eicosanoids and cytokines (these are hormone-like molecules that assist with healthy cellular activity).

Studies have consistently shown a link between higher omega-3 intake and reduced inflammation

Bottom Line: Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.

8. Omega-3s Can Fight Autoimmune Diseases

 

In autoimmune diseases, the immune system mistakes healthy cells for foreign cells and starts attacking them.

Type 1 diabetes is one prime example. In this disease, the immune system attacks the insulin-producing cells in the pancreas.

Omega-3s can help fight some of these diseases, and may be especially important during early life.

Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes in adults and multiple sclerosis.

Omega-3s have also been shown to help treat lupus (skin inflammation), rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

Bottom Line: Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

9. Omega-3s Can Improve Mental Disorders

Low omega-3 levels have been reported in people with psychiatric disorders.

Studies have shown that omega-3 supplements can reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder.

Supplementing with omega-3 fatty acids may also decrease violent behavior.

Bottom Line: People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status seems to improve symptoms.

10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease

 

A decline in brain function is one of the unavoidable consequences of aging.

Several studies have shown that higher omega-3 intake is linked to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.

Additionally, one study found that people who eat fatty fish tend to have more gray matter in the brain. This is brain tissue that processes information, memories and emotions.

Bottom Line: Omega-3 fats may help prevent age-related mental decline and Alzheimer’s disease, but more research is needed.

11. Omega-3s May Help Prevent Cancer

Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.

Interestingly, studies have shown that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.

Additionally, omega-3 consumption has been linked to a reduced risk of prostate cancer in men and breast cancer in women. However, not all studies agree on this.

Bottom Line: Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer.

12. Omega-3s Can Reduce Asthma in Children

 

Asthma is a chronic lung disease with symptoms like coughing, shortness of breath and wheezing.

Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of the lungs.

What’s more, asthma rates have been increasing over the past few decades.

Several studies have linked omega-3 consumption to a lower risk of asthma in children and young adults.

Bottom Line: Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.

13. Omega-3s Can Reduce Fat in The Liver

Non-alcoholic fatty liver disease (NAFLD) is more common than you think.

It has increased with the obesity epidemic, and is now the most common cause of chronic liver disease in the Western world.

Supplementing with omega-3 fatty acids has been shown to reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.

Bottom Line: Omega-3 fatty acids have been shown to reduce liver fat in people with non-alcoholic fatty liver disease.

14. Omega-3s May Improve Bone and Joint Health

 

Osteoporosis and arthritis are two common disorders that affect the skeletal system.

Studies indicate that omega-3s can improve bone strength by increasing the amount of calcium in bones. This should lead to a reduced risk of osteoporosis.

Omega-3s may also help with arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.

Bottom Line: Omega-3s can improve bone strength and joint health. This may lead to a reduced risk of osteoporosis and arthritis.

15. Omega-3s Can Alleviate Menstrual Pain

Menstrual pain occurs in the lower abdomen and pelvis, and often radiates to the lower back and thighs.

It can result in significant negative effects on a person’s quality of life.

However, studies have repeatedly shown that women who consume the most omega-3s have milder menstrual pain.

One study even found that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation.

Bottom Line: Omega-3 fatty acids can reduce menstrual pain. One study even found that an omega-3 supplement was more effective than ibuprofen, an anti-inflammatory drug.

16. Omega-3 Fatty Acids May Improve Sleep

Good sleep is one of the foundations of optimal health.

Studies show that sleep deprivation is linked to many diseases, including obesity, diabetes and depressio.

Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.

Low levels of DHA have also been linked to lower levels of the hormone melatonin, which helps you fall asleep.

Studies in both children and adults have shown that supplementing with omega-3 increases the length and quality of sleep.

Bottom Line: Omega-3 fatty acids, especially DHA, may improve the length and quality of sleep in children and adults.

17. Omega-3 Fats Are Good For Your Skin

DHA is a structural component of the skin. It is responsible for the health of cell membranes, which make up a large part of skin.

A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.

EPA also benefits the skin in several ways, including:

  • Managing oil production in skin.
  • Managing hydration of the skin.
  • Preventing hyperkeratinization of hair follicles (the little red bumps often seen on upper arms).
  • Preventing premature ageing of the skin.
  • Preventing acne.

Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure.

Bottom Line: Omega-3s can help keep skin cells healthy, preventing premature aging and more. They may also help protect the skin from sun damage.

Omega-3s Have Many Health Benefits

Omega-3 fatty acids are incredibly important for optimal health.

Getting them from whole foods, such as eating fatty fish 2 times per week, is the best way to ensure optimal omega-3 intake.

However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement.

For people who are lacking in omega-3, this is a cheap and highly effective way to improve health.

This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.

Article source: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

A Medicine Cabinet of Healing Herbs and Spices in Your Kitchen

Greetings to you,

I’ve included an interesting and useful chart below containing healing herbs and spices – “A Medicine Cabinet in Your Kitchen.”

One good example is a healing herb that was the subject of a research study published in the journal “Circulation”.  Researchers found that a pain ointment containing the main ingredient in cayenne pepper was able to reduce damage to the heart during a heart attack.  An incredible 85 percent reduction in cardiac cell death was observed.

Cinnamon is more than a delicious seasoning.  Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce blood pressure as well as blood sugar levels by adding cinnamon to the morning cereal.

Ginger contains many healing properties.  For women with PMS, scientists at the University of Medical Sciences in Tehran, Iran compared ginger capsules with two different kinds of anti-inflammatory drugs. 150 women participated and they were divided into three groups.  At the end of the five-month study, ginger was shown to be as effective as the drugs with relieving pain and providing relief.

Sage is a delicious herb used in cooking, particularly with poultry and pasta sauces, and it has a long history of use for medicinal purposes. It’s been used by herbalists to treat sore throats, strengthen the nervous system and improve brain function.

The German Health Commission officially approved the use of sage for excessive sweating and one German study found sage to reduce excessive perspiration by 50%. Sage leaf is also a well-researched remedy for hot flashes and night sweats in menopause.

Regarding the use of minerals such as calcium and magnesium for good sleep and remedying insomnia, William Sears, M.D. writes that: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep 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.

For more information on effective sleep remedies, see this page on calcium and magnesium for sleep on the Nutrition Breakthroughs blog.

To your good health,

Jobee Knight
Nutrition Breakthroughs

New Chart on the Benefits of Seeds: Flax, Chia, Pumpkin

Greetings to you,

Check out the amazing health benefits of these power-packed small morsels in the chart below.  Seeds such as flax, chia, sunflower and pumpkin have major healing effects. Because of their high fat content, seeds soak up pesticides and toxins like little sponges. Organic is best.

According to Authority Nutrition: “Pumpkin seeds may be small, but they’re packed full of valuable nutrients.  Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.”

“Because of this, pumpkin seeds have been associated with several health benefits.  These include improved heart health, prostate health, protection against certain cancers and improved sleep.”

Another famous healthful seed is the sunflower seed, which can be eaten as a crunchy snack or used as creamy sunflower seed butter.  They are a good source of vitamin E, B complex vitamins and many minerals.  These nutrients help protect the heart, give us energy, and strengthen our immunity against infections.

Enjoy the chart below.  This natural health information is brought to you by Nutrition Breakthroughs, maker of effective natural sleep aids and natural joint and pain remedies.

To your health,

Jobee Knight
Nutrition Breakthroughs

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Colon Cleansing Foods Chart – Top Foods for a Clean Colon

Greetings,

Here is a great chart of colon cleansing foods for better stomach and colon health.  One example of a good cleansing food is the avocado.  It contains fiber, vitamin C and healthy, plant-based fats, which all help with good digestion and elimination.

Dark leafy greens are some of the richest-mineral containing foods, and they also contain chlorophyll, which is the healthy nutrient in plants that makes them green.  These greens soothe the lining of the stomach and adhere to any toxins to help eliminate them from the body.

Keeping well hydrated with plenty of clean, filtered water may be the number one, most important thing to keep things cleansed and moving smoothly.  Drinking half a cup or a cup of water in the morning on an empty stomach can do wonders for cleansing the body.  And be sure to drink it during the day in-between meals.

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of the original calcium and magnesium based sleep aid  Sleep Minerals II

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Effective Natural Remedies as Counterparts to Drugs

natural remediesGreetings to you,

There is a great handy chart below that contains some of the top natural remedies.  These are well-known healthy counterparts for many common medications.  Add these powerhouse foods to your diet for any of the conditions shown.

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

Regarding high blood sugar, the Journal of Diabetes Investigation discovered that “A higher intake of fruit, especially berries, green leafy vegetables, yellow vegetables, and cruciferous vegetables or their fiber, is associated with a lower risk of type 2 diabetes.”

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

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

Enjoy the chart below and put it to good use.

Here’s to your health,

Jobee Knight
Nutrition Breakthroughs
Toll-Free U.S. (888) 861-0326
International (818) 913-4308

Brought to you by Nutrition Breakthroughs.

Top 3 Anti Inflammatory Foods for Better Sleep, Good Health

anti inflammatory foodsThe Top 3 Anti Inflammatory Foods for Better Sleep and Good Health

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

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

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

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

Vitamin D Foods

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

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

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

This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause.  During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.

Walnuts

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

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

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

Olive oil

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

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

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

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

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

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

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

What is the most effective natural anti inflammatory?

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

Can anti inflammatory foods help arthritis?

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

Do anti inflammatory foods work?

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

How to Use Vitamin E to Battle Aging Skin, Increase Smoothness

vitamin e foodsBy Jacqueline Reilly

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

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

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

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

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

Topical Vitamin E in Dermatology

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

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

Topical Vitamins Can Boost Beautiful Skin

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

salad with vitamin eDoes Diet Matter?

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

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

Boosting Your Vitamin E Intake

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

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

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair and nails and more energy.