Tag Archives: natural sleep aid

Why Can’t You Sleep? Causes of Insomnia and Natural Solutions

Posted on by

causes of insomniaStruggling to fall asleep or stay asleep? You’re not alone. Insomnia, or difficulty sleeping, affects millions of people worldwide.

While stress and screen time are common culprits, physical conditions can also play a major role in keeping you awake. The good news? There are natural solutions for many causes of insomnia..

  1. Low Magnesium Levels

Magnesium is a mineral that helps relax your muscles and calm your nervous system. If your body is low in magnesium, you may experience restless sleep, muscle cramps, or frequent waking.

Solution: Eat magnesium-rich foods like bananas, almonds, pumpkin seeds, and spinach. You can also try a natural supplement which provides absorbable magnesium and calcium to promote deep sleep.

  1. Blood Sugar Imbalances

Blood sugar refers to the amount of sugar in your bloodstream. When it spikes or drops too quickly, it can wake you up in the middle of the night.

Solution: Avoid sugary snacks before bed, and eat a balanced dinner with protein, healthy fats, and fiber (such as salmon, avocado, and vegetables). A small handful of nuts before bedtime can help stabilize blood sugar while you sleep.

  1. Hormonal Changes

Hormones are chemical messengers that regulate many body functions, including sleep. Women experiencing menopause or PMS (premenstrual syndrome) often have sleep troubles due to changing estrogen and progesterone levels.

Solution: Drinking chamomile, mint or lavender tea before bed can help relax the body. Magnesium also plays a role in balancing hormones and enhancing melatonin, so adding magnesium-rich foods or supplements can make a difference.

  1. Excess Caffeine or Stimulants

Caffeine, found in coffee, tea, soda, and chocolate, stays in your system for hours and can interfere with sleep. Energy drinks and some medications (like decongestants) can also act as stimulants, making it harder to wind down at night.

Solution: Try cutting off caffeine at least 6–8 hours before bedtime. Herbal teas like rooibos or peppermint can be great caffeine-free alternatives.

  1. Chronic Pain or Inflammation

Conditions like arthritis, fibromyalgia (tender points around the body), or back pain can make it uncomfortable to sleep. Inflammation (your body’s response to injury or stress) can also contribute to nighttime discomfort.

Solution: Anti-inflammatory foods like turmeric, ginger, and omega-3-rich fish can help. A warm bath with Epsom salts (which contain magnesium) can also relax muscles and ease pain before bedtime.

Final Thoughts

Understanding what’s keeping you up at night is the first step to solving it. By making small, natural changes — like improving your diet, managing stress, doing some regular, gentle exercise, and supporting your body’s natural rhythms — you can remedy the causes of insomnia and enjoy deep, restful sleep.

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

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.”

Heart Healthy Foods and Supplements vs Heart Conditions

Posted on by

heart healthy foodsHeart conditions remain a major health concern worldwide, but the good news is that specific heart healthy foods and supplements can significantly improve cardiovascular health.

According to recent scientific research, these nutrients can support stronger heart function, lower cholesterol, reduce inflammation, and reduce the risk of heart disease.

Top Heart Healthy Foods

  1. Fatty Fish – Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help lower blood pressure and reduce inflammation. A study in the Journal of the American College of Cardiology (2017) found that omega-3 intake is associated with a lower risk of coronary heart disease.
  2. Berries – Blueberries, strawberries, and raspberries contain antioxidants that improve blood vessel function. The American Journal of Clinical Nutrition (2013) found that regular berry consumption reduces the risk of heart attacks, particularly in women.
  3. Nuts – Almonds and walnuts provide heart-healthy fats, fiber, and magnesium. A study in the New England Journal of Medicine (2013) showed that people who ate nuts regularly had a 20% lower risk of heart disease.
  4. Leafy Greens – Spinach, kale, and Swiss chard are packed with nitrates (natural chemicals found in the body), which improve artery function and reduce blood pressure, according to a 2015 study in Hypertension.
  5. Olive Oil – Olive oil is rich in monounsaturated fats; natural fats found in nuts, avocado, olives, and oils.  Olive oil helps to lower the bad form of cholesterol. The PREDIMED Study (2018) confirmed that a Mediterranean diet rich in olive oil reduces heart disease risk.

Best Supplements for Heart Health

  1. Coenzyme Q10 (CoQ10) – This antioxidant improves energy production in heart cells. A 2014 study in Circulation: Heart Failure found that CoQ10 supplementation reduced heart failure mortality rates. Top food sources of CoQ10 include beef, chicken, pistachios, and fatty fish like salmon and tuna.
  2. Magnesium – Essential for regulating blood pressure and heart rhythm. A study in The American Journal of Clinical Nutrition (2016) linked higher magnesium intake to a lower risk of stroke and heart disease.
  3. Omega-3 Fish Oil – This is the supplement version of the omega-3 fatty acids found in fish.  These heart-healthy oils are shown in multiple studies, including JAMA Cardiology (2019), to lower excess fats in the blood and t reduce heart disease risk.
  4. Garlic Extract – Studies in the Journal of Nutrition (2016) found that garlic supplements can reduce blood pressure and cholesterol levels.

Reduce Heart Disease Risk with Natural Remedies

A healthy lifestyle that includes the best heart healthy foods can promote cardiovascular wellness and strengthen many other organs as well. Consuming nutrient-rich foods such as fatty fish, berries, nuts, and leafy greens provides essential vitamins and minerals that help regulate blood pressure, reduce inflammation, and support overall heart function.

In addition to a heart-friendly diet, regular physical activity strengthens the cardiovascular system. Mild exercises such as walking, swimming, cycling, and yoga stretching can improve heart function, lower blood pressure, and enhance overall endurance.

Studies have shown that even 30 minutes of moderate exercise most days of the week can significantly lower the risk of heart disease.  Here’s to your strong and healthy heart!

This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based natural sleep aid, Sleep Minerals II.  Rich with magnesium, this supplement is a balanced way to strengthen the heart.

***** Tammy B. of Spotsylvania, Virginia says: “I have been using the Sleep Minerals II. and I do notice a difference. Specifically, my legs don’t seem to be restless anymore and my hip and knee joints don’t ache. I haven’t done anything else differently so I have to give all the credit to this product. I didn’t take the Sleep Minerals one night and the next few nights were extremely miserable for me as I worked to get back on schedule. I usually sleep well and the best part is…. I’m waking up refreshed.”

Science Shows Powerful Calcium Benefits: Heart, Sleep, More

Posted on by

calcium benefitsCalcium benefits are numerous and far-reaching.  It is one of the most essential minerals for maintaining overall health, yet many people don’t get enough of it.

While most know that calcium is vital for strong bones, research has revealed that calcium benefits go far beyond that.

From supporting heart function to aiding in weight management, calcium is a true powerhouse nutrient. Let’s explore the many ways calcium enhances health, backed by science.

1. Strengthens Bones and Teeth

It’s no secret that calcium is vital for bone health. According to a study published in The Journal of Bone and Mineral Research, adequate calcium intake helps maintain bone density and reduces the risk of osteoporosis, a condition that weakens bones and increases fracture risk. Calcium also plays a key role in strengthening teeth, preventing decay and gum disease.

2. Supports Heart Health

Calcium helps regulate heart function by ensuring proper muscle contractions, including those of the heart. Research in The American Journal of Medicine found that people with sufficient calcium intake had a lower risk of high blood pressure and cardiovascular disease. It also helps blood vessels relax and contract properly, promoting healthy circulation.

3. Aids in Weight Management

Surprisingly, calcium can play a role in weight control. A study in Obesity Research found that individuals who consumed more calcium, especially from dairy sources, had lower body fat levels and found it easier to manage their weight. Calcium may help regulate fat storage and breakdown, making it an important part of a balanced diet.

4. Reduces the Risk of Colon Cancer

Research published in The Journal of the National Cancer Institute suggests that calcium may reduce the risk of colorectal cancer. It’s believed that calcium binds to harmful compounds in the intestines, preventing them from damaging colon cells and reducing cancer risk.

5. Supports Muscle Function and Nerve Health

Calcium is essential for muscle contraction and nerve communication. Without it, muscles may cramp, and nerve signals may become sluggish. According to The Journal of Physiology, calcium enables the transmission of signals between the brain and body, ensuring smooth muscle movements and reducing the risk of spasms.

6. Promotes Better Sleep and Reduces Insomnia

Calcium plays an important role in sleep regulation. A study in The European Neurology Journal found that calcium helps the brain use the amino acid tryptophan (a component of protein) to produce melatonin, the sleep-inducing hormone. Low calcium levels have been linked to sleep disturbances and insomnia. Consuming calcium-rich foods before bed may enhance sleep quality and duration.

Best Food Sources of Calcium

To get enough calcium, it’s best to consume a variety of calcium-rich foods. Here are the top sources:

Dairy Sources:

  • Milk
  • Yogurt
  • Cheese

Non-Dairy Sources:

  • Leafy greens (kale, bok choy, collard greens)
  • Almonds
  • Sardines (with bones)
  • Chia seeds
  • Sesame seeds
  • Figs

Calcium Benefits for Good Sleep

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

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

Summary

Getting enough calcium is essential for a strong, healthy body. Whether through dairy or plant-based sources, adding more calcium-rich foods and supplements to your diet can improve bone health, heart function, weight management, and even reduce disease risks. It can also enhance sleep quality and quantity and help remedy insomnia. So, start making calcium a priority today – your body will thank you!

Find out more info on the effective natural sleep aid Sleep Minerals II.

FDA Warns of Sleep Drug Risks, Demand Grows for Natural Sleep Aids

Posted on by

natural sleep aidsThe FDA has recently heightened its warnings and restrictions for several sleep medications, citing side effects and addiction risks.

These include dependency, cognitive and memory impairments, daytime fatigue, nausea, dizziness, sleepwalking, driving while asleep, and increased risk of falls and accidents.

In an FDA article of March 6, 2024, the agency says that these complex sleep-related behaviors have also been linked to fatalities. Incidents of these behaviors are more prevalent with Lunesta, Sonata and Ambien, when compared to other sleeping medications.

This news has sparked higher interest and a greater demand for safer, more natural sleep aids such as calcium, magnesium, vitamin D, zinc, B vitamins, and others that have been proven effective.

According to HealthDirect, one significant risk associated with sleep drugs is the potential for developing a dependency. This can lead to reduced effectiveness over time and the necessity to take larger amounts. This increases the risk of side effects, and a person may feel unwell or face increased insomnia when attempting to discontinue their use. Note that any reduction in dose or discontinuation should be done in coordination with one’s prescribing doctor.

In hopeful contrast to this, recent studies point to the sleep-enhancing benefits of essential minerals and vitamins. These nutrients work naturally with the body, providing calming and restorative effects without the risks associated with pharmaceutical options. Several of them have additional benefits such as strengthening bones and teeth, boosting immunity, calming restless legs, relieving muscle cramps, and calming menopause symptoms.

Natural Sleep Aids for Better Sleep

  1. Calcium Calm: Known as a relaxation mineral, calcium aids the brain in converting the amino acid tryptophan into melatonin, the hormone responsible for sleep regulation. Research in the journal “Nutrients” has found that individuals with calcium deficiencies experience sleep disruptions more often than those with adequate levels.
  2. Magnesium for Sleep: This mineral supports muscle relaxation and reduces stress by regulating GABA, a natural chemical in the brain critical for restful sleep. The Journal of Research in Medical Sciences found that supplementing with magnesium remedies insomnia in older adults.  The researchers commented that these results and benefits can also be expanded to the general population.
  3. Vitamin D: Adequate vitamin D levels are linked to improved sleep duration and quality. The results of a clinical trial of vitamin D supplementation was published in a recent issue of the journal “Medical Hypothesis.” Over a 2 year period, a consistent level of vitamin D was maintained in the blood of 1,500 people. This produced normal sleep in most of the participants.
  4. Zinc: Research published in the International Journal of Molecular Sciences demonstrated that zinc can help individuals fall asleep faster, stay asleep longer, and wake up feeling refreshed.  Zinc is a vital mineral for sleep regulation and it is also the most important mineral for immune function.

Minerals and Vitamins: A Safer Path to Restful Sleep

Unlike sleep medications, minerals and vitamins offer sustainable, natural support without harmful side effects. Combinations of these nutrients in supplements work synergistically to relax muscles, calm the mind, and regulate the body’s sleep-wake cycle. For people seeking alternatives to sleep medications, supplements are an excellent choice, with proven effectiveness.

The popular natural sleep aid Sleep Minerals II from Nutrition Breakthroughs combines zinc, calcium, vitamin D and magnesium for sleep, to create an effective natural remedy for sleeplessness and insomnia. The blend of these essential minerals in a unique softgel form, work together to promote relaxation and improve sleep quality and quantity. The softgel is absorbed more rapidly and completely than tablets, capsules or gummies.

***** 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 II 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.”

***** 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.”

For more information, visit the Sleep Minerals II page. sleep minerals ii

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

Posted on by

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 nutritional 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

Posted on by

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.”

Combat Inflammation with the Top 5 Natural Anti-Inflammatory Remedies

Posted on by

inflammationInflammation is the body’s natural defense against infection or injury and it can cause swelling, soreness or pain.

When it lingers as a slow-burning fire in the background, it can wreak havoc, leading to joint pain, heart disease, intestinal upset or mental fog.

Chronic inflammation, a persistent internal alarm, often stems from stress, diet, or environmental factors and can accelerate aging and increase susceptibility to chronic illnesses. Fortunately, recent studies have revealed powerful natural remedies to help counteract this “silent fire” and restore health.

  1. Tart Cherry Extract: Delicious Relief for Muscles and Joints
    A 2024 study in The Journal of Functional Foods highlights tart cherry extract as an inflammation-fighting powerhouse. Packed with red-colored plant chemicals, tart cherries help reduce post-exercise soreness and chronic joint pain by blocking pain-inducing enzymes. A daily glass of tart cherry juice or a supplement can ease workout recovery and reduce inflammation from arthritis, making it a must-have for active and aging individuals alike.

    Drinking tart cherry juice can also result in significant improvements in sleep, according to a study published in the European Journal of Nutrition.  The juice is high in the sleep-inducing hormone melatonin. The benefits of cherry juice included longer sleep times, less daytime napping, and increased overall sleep efficiency (the ratio of the time spent in bed. to the time spent actually sleeping).

    In the placebo-controlled study, 20 volunteers consumed either tart cherry juice concentrate or a non-cherry juice drink for 7 days.

    The researchers concluded: “These data suggest that consumption of a tart cherry juice concentrate provides an increase in melatonin that is beneficial in improving sleep duration and quality in … men and women and might be of benefit in managing disturbed sleep.”

  2. Omega-3s from Algal Oil: Plant-Based Brain and Heart Health
    The Nutrients journal emphasized omega-3s, specifically from algal oil, as a plant-based solution for inflammation. Sourced from marine algae, algal oil is ideal for vegans or those avoiding fish. Omega-3s lower inflammatory markers in the brain and heart, supporting cognitive function and cardiovascular health. Algal oil supplements or adding foods like fortified algae snacks, can provide an inflammation-busting boost.
  3. Ginger Root: A Natural Solution for Chronic Inflammation
    Ginger’s compounds were shown in Pharmacological Research to inhibit inflammatory pathways, offering relief for conditions from arthritis to digestive inflammation. Ginger root tea, fresh ginger in stir-fries, or ginger supplements are fantastic ways to add this inflammation-fighting root to your diet. This root’s spicy kick adds flavor and a powerful boost for anyone battling chronic inflammation.
  4. Flaxseed Oil for Skin and Gut Health
    The Journal of Inflammation Research highlighted flaxseed oil, rich in omega-3 fatty acids, as a potent anti-inflammatory for skin and digestive health. Flaxseed oil combats inflammation from the inside out, benefiting skin conditions like eczema and improving gut balance. A spoonful of flaxseed oil added to smoothies, salads, or cereals can provide these calming effects and support heart health as a bonus.
  5. Bromelain: A Digestive Enzyme with Anti-Inflammatory Effects
    According to new research in Nutrients, bromelain — a natural enzyme found in pineapples — offers a significant reduction in inflammation, particularly following physical injury or surgery. Bromelain’s enzymes break down inflammatory proteins, improving recovery and reducing swelling. Try fresh pineapple or bromelain supplements to speed recovery and support muscle health.

These breakthroughs demonstrate nature’s power in combating inflammation and improving health and sleep. Utilizing these nutrients through supplements or dietary changes can help you achieve long-term wellness, mobility, and vitality.

This natural health news is provided 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.

***** Tammy B. of Spotsylvania, Virginia says: “I have been using the Sleep Minerals and I do notice a difference. Specifically, my legs don’t seem to be restless anymore and my hip and knee joints don’t ache. I haven’t done anything else differently so I have to give all the credit to this product. I didn’t take the Sleep Minerals one night and the next few nights were extremely miserable for me as I worked to get back on schedule. I usually sleep well and the best part is…. I’m waking up refreshed.”

Better Muscle Mass for Adults: Studies Show Simple Steps

Posted on by

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

Posted on by

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

Posted on by

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.