Eating healthy fats helps us create glowing skin and hair, as well as good nutrition for the organs and hormones.
All hormones are formed with healthy fats, so eating more of these foods can nourish our health in many ways.
Healthy fats can play a vital role in helping us sleep better and achieve greater health as these provide the basic building blocks for cholesterol production — a surprisingly healthy substance in our bodies. The best fats to eat are nutrient rich foods like eggs, natural butter, salmon, sardines, fish oils, avocados, nuts, seeds and coconut oil.
For example, a healthy heart and long life are associated with eating walnuts. They have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart.
Walnuts can also be a good sleep inducing food. Eating a handful of walnuts before bedtime may be a good way to calm down sleeplessness and insomnia. 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 and that it is absorbed when it is eaten.”
Avocados are a healthy, creamy, tasty food, whether they sit on top of a sandwich, an omelet or a salad, or become transformed into guacamole. The healthy fats in avocados help balance hormones and this food features over twenty vitamins and minerals.
In summary, eating healthy fats can enhance one’s health in many ways. This information is brought to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.
A team of researchers at the Stanford University School of Medicine in California recently embarked upon a study to help determine the causes of insomnia among premenopausal and postmenopausal women.
The team conducted phone interviews with 982 women and gathered information about their sleep history, frequency of hot flashes, and overall health. They found that 51% of postmenopausal women suffer with hot flashes and that 79% of premenopausal women have them. Among the women with the most intense hot flashes (based on their severity and frequency), 81% of them experienced sleeplessness and insomnia.
The lead researcher said: “In this paper, we have observed without any doubt and in a significant way that hot flashes are associated with insomnia. This is the first observational study showing the link between insomnia and hot flashes while controlling for other factors that could account for insomnia in women.”
Night sweats and hot flashes can become a form of insomnia in which a woman can wake up sweating and be unable to sleep. Regarding mineral deficiency at the time of menopause, the pioneering nutritionist Adelle Davis says in her book ‘Let’s Get Well’ that: “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”
Calcium is directly related to our cycles of sleep. In one study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.
Regarding the use of vitamin D as an insomnia remedy, Researchers at the East Texas Medical Center recently discovered that vitamin D helps to regulate the sleep-wake cycle. They found a definite link between vitamin D deficiency and the current epidemic of sleep disorders. 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.
One natural insomnia remedy gaining in popularity with women is Sleep Minerals II from Nutrition Breakthroughs. Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, heart health, restless legs syndrome and bone strength. The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils. The mixture of oils and minerals makes it more quickly assimilated than tablets or capsules and provides a deeper, longer-lasting sleep.
Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from hot flashes, I’m sleeping much better, and I’m a lot more comfortable.”
The Stanford research study shows a definite link between hot flashes and insomnia and suggests that if a woman can address and remedy her hot flashes, she will also likely improve her insomnia.
This article is for anyone who experiences arthritis pain in their hands.
One great exercise to do is to alternately stretch the fingers out and then make them into a fist. Done a few times a day, this can do wonders for easing and relieving arthritis pain.
Some other good tips for managing hand arthritis and reducing pain would be to do some regular gentle physical exercise such as taking walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements, ginger, or MSM to reduce inflammation and soreness.
Ginger for Arthritis
Arthritis causes pain, swelling, and reduced motion in the 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 supplements 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 like 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., 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 on hand exercises for arthritis and natural arthritis remedies is brought to you by Nutrition Breakthroughs.
Nutrition Breakthroughs provides the effective natural sleep aid Sleep Minerals II and the natural solution for joint relief, pain relief and increased energy which contains pure MSM, Joints and More.
Hand exercises can ease and relieve arthritis pain. These movements can also be of assistance with wrist soreness and carpal tunnel syndrome, which is a condition that causes numbness, pain or tingling in the hand or arm due to a nerve in the wrist being compressed.
How can I slow down arthritis in my hands?
Some good tips for managing arthritis and reducing pain would be to do some regular gentle physical exercise such as taking walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements, ginger or MSM to reduce inflammation and soreness.
Surprise: One natural remedy proven in a research study to relieve hot flashes may be unexpected to some, as it is such a well-known, widely used vitamin with many benefits. It’s the famous vitamin C.
The study was called “Non-Hormonal Control of Vaso-Motor Flushing in Menopausal Patients”, published in the journal: “Chicago Medicine.” Vasomotor refers to the nerves and muscles causing blood vessels to constrict (narrow) or dilate (open). Blood vessels dilate during hot flashes — this process is the body’s way to release the heat. Extensive research indicates that vitamin C strengthens blood vessel membranes, eases hot flashes and helps slow the overall aging process.
In the vitamin C study, A total of 94 patients were studied, all of who had reached menopause. They were given 200 milligrams of vitamin C and 200 milligrams of bioflavonoids (the substance contained on the inside of orange peels) six times daily. Therefore each subject received 1200 mg of both the bioflavonoids and vitamin C each day. The results were that 67% of the subjects reported complete relief from hot flashes and 21% reported partial relief, giving this combination an overall 88% success rate.
Vitamin C is also proven to be a “Beauty Vitamin.” In support of vitamin C as an anti wrinkle nutrient, a study from the American Journal of Clinical Nutrition announced the results of researchers from the United Kingdom. They discovered that higher vitamin C intakes were associated with a lower likelihood of a wrinkled skin appearance and skin dryness. Vitamin C majorly improved overall skin appearance in a study of 4,025 women aged 40 to 74.
Mineral deficiency can also be a factor in contributing to menopause symptoms such as hot flashes and night sweats. The pioneering nutritionist Adelle Davis writes of this in her book “Let’s Eat Right to Keep Fit”.
Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”
Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale, CA., is someone who fought her own menopausal battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural insomnia remedies for relaxation and deeper sleep.
The result was Sleep Minerals II, a natural insomnia remedy that contains highly absorbable forms of calcium and magnesium, combined with vitamin D and zinc. The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”
The minerals in Sleep Minerals II are also proven to be beneficial for strong bones, healthy muscles, menopause symptoms, teenage insomnia, and correction of calcium, magnesium, and vitamin D deficiencies.
Vitamin C can be found in many delicious foods and is known to be beneficial for immunity, stomach health, maintaining blood vessels, strengthening bones and teeth, healing wounds, and supporting heart and eye health.
Vitamin C is a key player in the production of collagen, which is the most abundant protein in the body and is a component of muscle, joints, bone, skin, hair and nails. High amounts of vitamin C is supplied by citrus fruits, many berries, broccoli, Brussels sprouts, red and green peppers, and in supplements.
For good health, smooth skin, hot flash relief, and a refreshing night of beauty sleep each night, keep your vitamin C levels high and take some absorbable forms of calcium and magnesium. For more information on Sleep Minerals II, visit the natural sleep aid page.
Vitamin C night sweats?
Studies have shown that vitamin C for night sweats and hot flashes is an effective remedy. Blood vessels dilate and widen during hot flashes — this process is the body’s way to release the heat. Vitamin C strengthens blood vessel membranes and can ease hot flashes per a study in “Chicago Medicine.”
Below is a chart with all of the healthy vitamins and minerals in bananas. There are truly many health advantages to eating raw, healthy fruits and vegetables that are bursting with life.
For example, a study from Harvard University found that eating blueberries helps to prevent diabetes. Another thing scientists have found is that fresh fruits and vegetables reduce inflammation and stress in the body and can add years to one’s life.
Many of the scientific studies on cherries are done with tart cherries or Montmorency cherries — usually sold as juice, dried, frozen, and in powdered supplement capsules. For those seeking a food-based remedy for sleeplessness and insomnia, the tart Montmorency cherry is known to contain high levels of melatonin, the hormone made in the brain that regulates the sleep-wake cycle.
The European Journal of Nutrition presented a placebo-controlled study that proved drinking tart cherry juice is a great sleep food as it increases melatonin and improves sleep quality. Drinking the juice resulted in longer sleep times, less daytime napping and greater overall sleep efficiency (the ratio of the time spent in bed to the time actually spent sleeping).
Another recent study on the use of melatonin-rich foods for sleep appeared in the journal “Nutrients”. The study was called “Dietary Sources of Melatonin.” Many nuts are known as “drupe fruits”.
These are fruits with pits or stones inside. The researchers for the study in “Nutrients” noted that nuts contain some of the highest quantities of melatonin. Topping the list are almonds and walnuts. Almonds deliver a two-part punch as they are also high in magnesium, a mineral known to induce sleep.
Bananas are high in both magnesium and potassium, and each of these minerals are proven to be a good sleep food in research studies. The Journal “Sleep” recently reported that the use of potassium for sleep results in significant improvements in quality of sleep and less waking up during the night.
Warm milk is perhaps the most famous natural sleep aid. James F. Balch, M.D., author of Prescription for Nutritional Healing, writes that: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” The European Neurology Journal supports this with their study showing that the normal course of sleep is achieved by increasing calcium levels in the body.
One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains powerful forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, stomach health, teenage insomnia and menopause insomnia.
The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbed than tablets or capsules and providing a deeper, longer-lasting sleep.
Richard P. of Parkville, Maryland says: “The ‘Sleep Minerals are making quite a difference. I was regularly waking at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Sleep inducing fruits and minerals are a healthy alternative to taking sleeping drugs, and fruits and vegetables in general are among the healthiest foods in existence. For more information on natural minerals for sleep, visit the Sleep Minerals II page.
Studies from the Canadian Institute of Food Science and Technology have found that “Vitamins and mineral supplements can be the alternative to increasing psychiatric medicines for symptom relief of anxiety and depression.”
Bonnie Kaplan, Ph.D., professor in the faculty of medicine at the University of Calgary, Alberta, Canada, said: “The supplements also can provide the mental energy necessary to manage stress, enhance mood and reduce fatigue.”
Dr. Kaplan conducted a number of studies in Canada. Out of nearly 100 adults with depression and low energy, those that took a higher amount of vitamins and minerals had considerably enhanced mental functioning. The study participants kept a 3-day food journal and tracked their foods and supplements.
Kaplan is a founding member of the International Society for Nutritional Psychiatry Research which distributes information and research about nutritional approaches to mental health. She has established two charitable funds that support nutrient research — work that includes clinical trials at universities in Canada, the United States, and New Zealand.
An additional study from Toronto Canada examined the role of fish oil for depression and concluded that: “There is enough … laboratory and clinical evidence to suggest that omega-3 fatty acids may play a role in certain cases of depression. Fish oil supplements are well tolerated and have been shown to be without significant side effects over large scale, 3-year research.”
For anyone currently taking psychiatric medications, its important that they work closely with their doctor if they seek to adjust drug dosages while adding supportive natural mental health remedies.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and a supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calming ingredients such as calcium, magnesium, zinc and vitamin D.
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
This is Jobee from Nutrition Breakthroughs. I would like every customer of Sleep Minerals II to get the full benefits of the product and enjoy the restful, deep sleep they desire.
Here are some tips and advice I’ve put together over the years, from learning how to coach people to use the product successfully.
Sleep Minerals II is the original drug-free calcium and magnesium formula for better sleep. It calms sleeplessness and insomnia and helps you to relax, fall asleep and sleep deeper.
It’s also helpful for heart health, restless leg syndrome, bone strength, menopause insomnia, muscle cramps, premenstrual syndrome and teenage insomnia. As well as containing calcium and magnesium, Sleep Minerals II contains vitamin D and zinc and is delivered in a softgel form mixed with natural rice bran oil, making it better assimilated and absorbed than tablets or capsules and providing a deeper, longer-lasting sleep.
Richard P. of Parkville Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a week or so my sleep improved quite a lot. I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
1) Some of my customers have asked me with amazement: “What is in this product? Is it really all-natural?” I want you to know that even though the product is effective at helping people fall sleep or get back to sleep in the night, it is made from only natural minerals and vitamins — it’s just a potent formula. Sleep Minerals II is a safe product. The factory that makes it has been certified as having Good Manufacturing Practices (GMP) and all ingredients are sourced in the USA.
2) Keep the bottle of softgels by your bed. For difficulty falling asleep, take 1 softgel with water 30 to 45 minutes before bed. Go to the bathroom before bed so you’re not woken up to go too often during the night. If you are sensitive to supplements or minerals, start with 1 softgel for several nights. In any case, its best to stay with one softgel for about a week.
If after a week or so you are unable to get to sleep, increase to 2 softgels before bed. Reduce the dose if you become drowsy during the day or your bowels become too loose. Use 1 softgel for kids over 10.
3) Gradually building up the minerals in your system is the best approach to gaining better sleep. It may take days or weeks of use to get the best results. Some people start noticing good effects after the first or second week of use – some sooner, some later. Be sure to continue taking the product as consistency is the key.
4) If you are taking the product before bedtime and have a drowsy feeling in the morning or your bowels become too loose, you can take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack. The food will act as a buffer to help avoid any stomach upset from the minerals.
If one softgel continues to be too much, you can gently bite one end open and squeeze half the contents of a softgel into your mouth or onto some food. You can also open the softgel with the sharp point of a knife This is also a good approach if the softgels are too big for you to swallow. Save the other half in a baggie or other container.
This is worth doing if you find you need to, as some people require less. Even if you’re taking just half a softgel, it’s important to be consistent with it. Another option is to take a half before bed and another half if you wake up and can’t get back to sleep. If you find it works for you, a whole one can be taken before bed and another one during the night. Over time, taking the additional one during the night may not be needed.
5) Note: If someone takes too much calcium for them, the formula may have a stimulating effect and keep them awake. If this occurs, reduce the amount you’re taking and it should have a more relaxing effect. If you’re only taking one, you can bite the end open and take just part of a softgel.
Here are some additional tips I have found to be helpful for improving one’s sleep:
* Take a walk outside each day. Walk around and look at the surroundings and find things you have never noticed before. It is more of an extroverting activity rather than the exercise factor. If you look at a computer a lot of the day, find some large things outside to see such as buildings, trees, clouds, etc. Look for things that are a different size or shape than the things you normally look at inside. This can refresh you and allow relaxation and sleep to occur better.
* Try your best to turn off any electronics an hour before bedtime (computer, TV, texting, etc.) and do something relaxing just before bed.
* If you are taking any medications in the evening, its best to take them an hour or two apart from the Sleep Minerals. This is because each thing may have a different effect and it works better to keep them separate.
I look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep. Let me know how you do by emailing me at info@nutritionbreakthroughs.com.
In our increasingly digital world, many of us find ourselves spending long hours at the computer, whether for work or leisure.
Having correct, comfortable, and supportive posture is a good tip for preventing muscle and bone problems and maintaining overall health and well-being.
Let’s talk about some tips for good posture at computer, including positions of the eyes, neck, back, hips, and feet.
Sitting Posture:
Begin with the foundation of good posture – your chair. Choose a supportive and comfortable chair that supports the natural curve of your spine. Sit back in the chair with your back straight and shoulders relaxed. Your feet should be flat on the floor, and your knees should be at a 90-degree angle. Keep your computer monitor at eye level to avoid strain on your neck.
Eye Position:
Position your computer monitor directly in front of you at about arm’s length away. The top of the screen should be at or slightly below eye level. This ensures that your eyes are looking downward at a comfortable angle, reducing strain on the neck and upper back.
Neck and Shoulders:
Avoid stretching your neck forward or tilting it upwards for extended periods. Your neck should be in a neutral position, with your ears aligned over your shoulders. Keep your shoulders relaxed and avoid hunching forward. If you find yourself leaning into the screen, consider adjusting the monitor or investing in a document holder to minimize neck strain.
Back Support:
Maintaining the natural curve of your spine is essential for a healthy back. Ensure that your lower back is supported by the chair’s support or a small cushion. Sit all the way back in the chair to distribute your weight evenly across the hips.
Hip and Knee Alignment:
Position your hips as far back in the chair as possible, allowing them to be slightly higher than your knees. This helps maintain the natural curve of your spine and reduces pressure on the lower back. Your knees should be at a 90-degree angle, with your feet flat on the floor.
Feet Placement:
Place your feet flat on the floor, shoulder-width apart. If your feet do not reach the floor comfortably, use a footrest to support them. This promotes stability and helps in maintaining proper posture.
Taking Breaks and Stretching:
While sitting with correct posture is helptul, it’s equally important to take breaks and stretch regularly. Stand up, stretch your arms, legs, and back. Consider incorporating simple neck and shoulder stretches to alleviate tension. Aim to stand up and move around at least every hour, promoting blood circulation and preventing stiffness.
The Standing Desk Option:
A standing desk is an excellent alternative to prolonged sitting. It allows you to vary your working position, reducing the risk of developing muscle or bone issues associated with a sedentary lifestyle. Aim to stand for at least 50% of your workday, adjusting the desk height to maintain proper positioning.
In conclusion, achieving a correct, comfortable, and supportive posture while working at the computer involves a wide approach that includes many aspects. From the chair you choose to the position of your eyes, neck, back, hips, and feet, every element plays a starring role. Especially vital is taking regular breaks to walk around.
Best of health,
Jobee Knight
Nutrition Breakthroughs
Maker of the Effective Natural Sleep Remedy Sleep Minerals II
Eating healthy fats helps us create glowing skin and hair, as well as good nutrition for the organs and hormones.
