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Comparing Magnesium and Melatonin as Natural Sleep Aids

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magnesium and melatonin

Photo courtesy of HollywoodHomestead.com

This health news is shared by Nutrition Breakthroughs, maker of Sleep Minerals II —————————————–

Is magnesium better than melatonin for sleep? Magnesium has many benefits for good health, one of them being its action as an effective natural sleep aid.

Melatonin supplements are also used as a sleep remedy.  These two ingredients have different qualities, different health effects, and different possible side effects. 

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

In contrast with mineral supplements, melatonin is a hormone which is produced by the pineal gland, located in the center of the brain. At night or in the dark, the pineal gland naturally releases melatonin to regulate the sleep cycle.

The body produces less melatonin with advancing age and while melatonin doesn’t require a prescription, it’s a potent hormone. It can help with sleeplessness. If too much is taken, it can result in grogginess, dizziness, stomach  cramps and make it more difficult to wake up in the morning.

Is it better to take magnesium at night?  One of the main symptoms of magnesium deficiency is chronic insomnia, accompanied with with frequent nighttime awakenings.  On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep.

This is per a study done by James Penland at the Human Nutrition Research Center in North Dakota.  Another study from the Human Nutrition Research Center found that a magnesium citrate supplement increased sleep quality in adults aged 51 to 85.

Magnesium has hundreds of health effects in the body. According to the University of Maryland Medical Center web site, inadequate magnesium appears to reduce serotonin levels in the brain.  One study found that magnesium was just as effective as an antidepressant drug in treating depression. 

In addition, researchers at Stockholm’s Karolinska Institute reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent.  Other studies have shown that people with migraine headaches have low concentrations of magnesium in their body.

Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including … migraines and muscle cramps – because they don’t get enough magnesium.”

Which form of magnesium is best for sleep?  A recent study on magnesium for sleep came from the University of Medical Sciences in Iran. Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended to all ages of the general population as helpful advice.

In the University study, the subjects were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks.

In the group that was given magnesium, the subjects experienced significant increases in sleep time and sleep efficiency (which is the time spent in bed vs the time spent sleeping).  They also had less night time interruptions and fewer early morning awakenings. Magnesium citrate is another form that has been proven helpful for better sleep.

One possible side effect from taking too much magnesium is that the bowels may become too loose or stomach discomfort can occur — at which point less can be taken. If this side effect happens, magnesium should be taken with a full meal or a healthy snack. 

Another important nutritional tip that can help to avoid any deficiencies is to balance magnesium with calcium and vitamin D rather than taking it alone.  The recommended ratio is 2 to 1 or twice as much calcium as magnesium.

According to the Mayo Clinic, possible side effects of melatonin include stomach cramps, anxiety, irritability, confusion and short-term depression.  Melatonin supplements can interact with various medications such as blood-thinning medications, medications that suppress the immune system, diabetes medications and birth control pills.  Prolonged use may also inhibit the body’s own natural ability to produce melatonin.

This health news is brought to you by Nutrition Breakthroughs and their natural sleep aid Sleep Minerals II.  Sleep Minerals II is the original magnesium and calcium based remedy and is known for soothing even the worst, long-term insomnia.  It also contains vitamin D and zinc and helps everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep.

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference.  I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.  This has been a great improvement.”

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals. I’m so sold on them I could go door to door promoting them.  I’m 60 years old and have never slept so soundly.”

For more information on Sleep Minerals II visit this page.

Foods to Sleep: Top 3 Vegetables for Sweet Dreams

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foods to sleepThis article could also have the title: “If you want to sleep like a baby, start by eating like a bunny!”  There are some very special vegetables that are great foods to sleep better.

If you’re not a vegetable lover, start by just picking one of these and putting some delicious dressing or sauce on it.

Here are three of the best vegetables for a good night’s sleep and having more energy in your days, and there’s also some lifestyle tips that will leave you feeling more refreshed and energized in the morning.

  1. Leafy Greens

The motto of this section is “Don’t leaf your sleep to chance – eat your greens!”  Leafy greens like spinach, kale, and other lettuces are excellent sources of magnesium, a mineral that can help promote relaxation and better sleep. A magnesium deficiency is usually seen as agitated sleep with frequent nighttime awakenings.  Leafy greens also contain calcium, a mineral that helps the brain to produce melatonin, a hormone that regulates sleep.

  1. Sweet Potatoes

This section is titled: “Sweet dreams are made of sweet potatoes and their prized potassium.” Sweet potatoes are good foods to sleep more deeply as they are rich in complex carbohydrates.  Unlike simple carbs like white flour and sugar products, sweet potatoes can help promote sleep by increasing levels of the amino acid tryptophan in the bloodstream. They are also a good source of potassium, which can help regulate blood pressure and reduce wakings in the night.  A deficiency of potassium can interfere with restful sleep due to the potential for stiff muscles or muscle spasms in bed.

  1. Broccoli

The motto here is: “Say goodnight to insomnia with the help of broccoli’s dream blend of vitamin C and calcium!”  Broccoli is a great source of vitamin C, which can help reduce levels of the stress hormone cortisol and promote relaxation.

Other good sources of vitamin C are citrus fruits, bell peppers, strawberries, tomatoes and white potatoes.  Broccoli also contains calcium, which 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,

  1. Lifestyle Tips for Better Sleep

In addition to including healthy vegetables in your diet, there are also a few lifestyle tips that can help improve the quality and quantity of the sleep you get:

  • Establish a consistent sleep schedule and stick to it, even on weekends.
  • Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
  • Avoid caffeine, alcohol, and large meals before bedtime.
  • Keep your bedroom cool, dark, and quiet.
  • Limit screen time before bed and avoid using electronic devices in bed.

By eating these wonderful vegetables and making some simple lifestyle changes, you can help improve the quality of your sleep and wake up ready to tackle the day!

This article was written for you by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II.

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals II — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”

For more info, visit the Sleep Minerals II page.

The Top Proven Health Benefits of Walking

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Greetings to you,

Walking is very beneficial to many aspects of our health and well-being.  Check out the chart below for the top ones and read on for all the details.  Studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs and also burn calories.

When we walk, the brain becomes stronger and one’s mood is lifted – setting the stage for creative ideas (per a recent study from Stanford University that showed creative output increased by 60% when walking).

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

Regarding a sounder, deeper sleep resulting from taking walks, studies at the University of Arizona have found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women. 

Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern. Walking can also help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and can also reduce stress and increase well-being.

Exercise such as walking may also be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia, and heart symptoms, according to a study from ScienceDirect.

For those of us who work in an office, its important to stand up and stretch and take breaks to walk around at least once an hour to keep things moving and healthy in the body.  These walking breaks are important for muscle and bone health, as well as for the heart and other organs.  Better yet, go outside and get a new, refreshing view of things before settling back down to work.

See the chart below. Go out and have some fun with your walks.  Walk with friends.  Try to go out on different routes and see different things.  You’ll be glad you did!

Best of health,

Jobee Knight
Nutrition Breakthroughs
Maker of the Effective Natural Sleep Aid Sleep Minerals II

benefits of walkingWhat are benefits of walking?

Walking is very beneficial to many aspects of our health and well-being. Studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs and also burn calories.

What happens to your body when you walk?

When we walk, the brain becomes stronger and one’s mood is lifted – setting the stage for creative ideas; the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; and circulation is increased in the eyes which can prevent eye diseases and improve vision.

How much should you walk a day?

Physical activity recommendations say that Americans should walk for 30 minutes a day – five days per week. For younger adults, this can be brisk walking and for older ones, there should be a five minute warm-up and some smooth, unstrained walking for 10 to 15 minutes more or whatever is comfortable.

Ginger Benefits Revealed in Studies: Arthritis, PMS, Brain Health

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ginger benefitsGinger is not only a spice that has been used for centuries by Asian and Indian cultures; it is also one of the most effective medicinal foods in existence.

Ginger has a warm, mildly spicy flavor and is used as tea, as a seasoning for seafood and stir-fry dishes, as a powder for nutritional supplements, and as a spice for sauces and baked goods.

New studies are confirming what has been known about ginger benefits for over 5,000 years – It remedies nausea, arthritis, migraines, restless leg syndrome, premenstrual syndrome, upset stomach, and enhances brain function and memory.

Ginger for Nausea

A British Medical Journal did a review of several studies that were done on ginger benefits for nausea and vomiting. The researchers found that the studies on ginger for seasickness, morning sickness and chemotherapy-induced nausea, showed positive results for ginger and found it effective.

Relief of Premenstrual Syndrome (PMS) from Ginger

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. Those in the ginger group took 250 mg. capsules of ginger root powder. Members of the other groups received the anti-inflammatory drugs (mefenamic acid or ibuprofen capsules).

The women’s severity of symptoms, pain relief, and satisfaction with the treatment were compared between the groups after one menstrual period.  At the end of the five-month study, ginger was shown to be as effective as the drugs with relieving pain and providing relief.

Ginger Benefits for Enhanced Cognitive Abilities (reasoning, thinking and remembering)

The Journal of Evidence-Based Complementary and Alternative Medicine published a study aimed at determining the effect of ginger extract on the cognitive function of 60 healthy middle-aged women. After taking either a placebo or ginger throughout the study period, the women were evaluated with a series of tests that reviewed their working memory, decision making ability and other mental functions.

They discovered that the ginger group had increased mental abilities and enhanced working memory and that ginger is an effective cognitive enhancer for middle-aged women.

Ginger for Arthritis and Restless Leg Syndrome (RLS)

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

Osteoarthritis breaks down the cartilage in the joints. Cartilage is the slippery tissue that covers the ends of bones in a joint.  Healthy cartilage absorbs the shock of movement, but when cartilage is lost, the bones rub together which can damage the joint.

Rheumatoid arthritis is an autoimmune disease, which means the arthritis results from the immune system attacking the body’s own tissues.  It can affect body parts besides the joints, such as the eyes, mouth and lungs.

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

Patients with rheumatoid arthritis (RA) are more likely to develop restless leg syndrome than the general population.  Those who have restless leg syndrome experience unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful.

People with RLS often experience chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve the sensations in their legs at night. A study in the Journal of Autoimmune Diseases reported that about 30 percent of patients with RA also have restless leg syndrome.

To sum it all up, ginger is a true leader in the realm of medicinal herbs. To reap the wide variety of health benefits of using ginger, look for it in health food stores in the form of capsules, tablets or tea, or use it in cooking and baking.

This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based 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.

Vitamin K2 Benefits: Top 5 Benefits of a Missing Link to Health

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vitamin k2 benefits*************************************** Shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II *************************************** In the quest for optimal health and vitality, we often hear about the importance of vitamins and minerals. One such nutrient that doesn’t always get the recognition it deserves is Vitamin K2. This often-overlooked vitamin plays a crucial role in several aspects of our health, from heart and bone health to pregnancy support. In this article, we’ll explore the fascinating world of Vitamin K2, from its sources to its remarkable benefits.
  1. The Difference Between Vitamin K1 and K2
Vitamin K1, or phylloquinone, primarily plays a role in blood clotting. It’s abundant in leafy greens like kale, spinach, and broccoli. On the other hand, Vitamin K2, also known as menaquinone, serves a more diverse range of functions. Unlike K1, it doesn’t accumulate in the liver but circulates throughout the body. You can find Vitamin K2 in fermented foods like natto (fermented soybeans), grass-fed cheese and butter, kefir, sauerkraut, beef liver, and egg yolk.  Additionally, it’s synthesized by the beneficial bacteria in our gut.
  1. The Specific Health Benefits of Vitamin K2
Vitamin K2 offers a treasure trove of benefits:
  • Heart Health: Numerous studies have linked Vitamin K2 to a reduced risk of cardiovascular disease. This vital nutrient prevents calcium from accumulating in the arteries, reducing artery calcification, and supporting healthy blood flow and heart function. A study published in the Journal of Nutrition found that a higher Vitamin K2 intake correlated with a decreased risk of coronary heart disease.
  • Bone Health: Vitamin K2 is a game-changer when it comes to bone metabolism. It activates osteocalcin, a protein responsible for binding calcium to the bone matrix, thereby promoting stronger and healthier bones. Clinical trials have demonstrated that Vitamin K2 supplementation can reduce bone loss and fracture risk. A study in the American Journal of Clinical Nutrition revealed that Vitamin K2 enhanced bone mineral density and lowered the risk of hip fractures in older women.
  • Pregnancy: Vitamin K2 plays a pivotal role during pregnancy by directing calcium to the developing baby’s bones and teeth. Ensuring an adequate intake of Vitamin K2 is associated with a lower risk of pregnancy complications and developmental issues in infants.
  • Brain Health: Emerging research suggests that Vitamin K2 is important for brain health as it helps prevent the calcification of blood vessels in the brain. This may contribute to maintaining cognitive function as we age.
  • Dental Health: Dental health is another realm where Vitamin K2 shows promise. It promotes the formation of dentin, the layer beneath enamel, potentially reducing the risk of cavities.
  1. Signs of a Vitamin K2 Deficiency
Here are some of the key signs of a vitamin K2 deficiency:
  • Poor bone health, osteoporosis, or fractures
  • Easy bruising or bleeding
  • Cardiovascular issues
  • Dental problems
  • Unusual and prolonged bleeding after injury or surgery
  1. Prescription Drugs that Can Interfere with Vitamin K2 Effects and Absorption
Certain prescription medications, such as blood thinners (e.g., warfarin), can interfere with Vitamin K2’s effects. These drugs work by inhibiting the function of Vitamin K, which is necessary for blood clotting. Patients taking such medications should work with their doctor in order to manage their Vitamin K2 intake and avoid any adverse effects. To wrap it up, while Vitamin K2 might not be a household name, its importance in maintaining our good health is key!

Unveiling the Wonders of Coconut Oil Benefits: The Top 7

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coconut oil benefitsThis health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II

*************************************
Greetings to you,

In the world of nutrition and wellness, few natural products have gained as much attention as coconut oil.

The remarkable versatility and proven coconut oil benefits have made it a must-have staple in the kitchen and beauty routines of many.

From cooking to skincare, coconut oil’s many applications make it a star among natural remedies. Here the top seven proven health benefits of coconut oil and how it can be integrated into your daily life for greater health and well-being.

Heart Health: Coconut oil is packed with saturated fats, but not all fats are created equal. Research has shown that the medium-chain triglycerides (MCTs), a special type of fat in coconut oil, can help improve heart health. A study published in the journal Nutraceuticals suggests that the MCTs in coconut oil may enhance cardiovascular function by reducing bad cholesterol levels and promoting healthy cholesterol ratios.

Weight Management: Maintaining a healthy weight is a key factor in overall well-being. Incorporating coconut oil into your diet can help. The MCTs in coconut oil are known to increase feelings of fullness, potentially leading to reduced calorie intake. A study in the European Journal of Clinical Nutrition found that MCTs can aid in weight management by increasing calorie expenditure and fat oxidation (tat oxidation is when the body breaks down fats, by the addition of oxygen).

Skin Care: The benefits of coconut oil extend beyond the kitchen. It’s a fantastic natural moisturizer and can help soothe and nourish the skin. A study in the International Journal of Dermatology revealed that coconut oil is effective in reducing skin dryness and improving skin barrier function, making it a popular choice for people with dry or sensitive skin.

Hair Health: Coconut oil is a tried-and-true remedy for lustrous locks. A study in the Journal of Cosmetic Science found that coconut oil can reduce protein loss in both damaged and undamaged hair, helping to keep your hair strong, shiny, and frizz-free.

Oral Health: Oil pulling with coconut oil has gained popularity for its potential oral health benefits. Research published in the Journal of Traditional and Complementary Medicine indicates that oil pulling with coconut oil can reduce harmful bacteria in the mouth, leading to improved oral hygiene and fresher breath. Good oral hygiene is a state where the mouth is kept free of disease by using methods to keep it clean.

Antioxidant Properties: Antioxidants are substances or vitamins that remove excess oxygen in the body and make it healthier.  Coconut oil contains antioxidants that can help protect your body from oxidative stress.   A study published in the journal Food and Function found that these antioxidants can help combat substances that are associated with various chronic diseases.

Brain Health: The MCTs in coconut oil are believed to provide a quick and efficient energy source for the brain. While more research is needed in this area, preliminary studies, like one published in the journal Neurobiology of Aging, have shown potential benefits of coconut oil for individuals with cognitive impairments.

Incorporating coconut oil into your daily life can be a simple yet effective way to promote overall health and well-being. Whether you use it in your cooking, skincare routine, or oral hygiene practices, coconut oil’s versatility and proven benefits make it a worthy addition to your wellness toolkit.

Pumpkin Power: Pumpkin Seeds Benefits for Good Health

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pumpkin seeds benefitsPumpkin Power: Pumpkin Seeds Benefits for Good Health

Pumpkins are a sign that fall has arrived, and while they make fantastic decorations, they’re also packed with magnificent and surprising health benefits.

From their delicious flesh to the often-overlooked seeds, pumpkins offer a cornucopia of nutrients that can boost various aspects of your well-being.

Let’s dive into the vibrant world of pumpkin power and explore how this cheerful fruit (yes, it’s technically a fruit!) can enhance your health.

Pumpkin Seeds for a Happy Heart

Pumpkin seeds, also known as pepitas, are a nutritional powerhouse of pumpkin seeds benefits. These tiny wonders are bursting with heart-healthy nutrients. They contain magnesium, potassium, and heart-friendly fats that can help regulate blood pressure and reduce the risk of heart disease. According to a study published in the American Journal of Clinical Nutrition, a diet rich in magnesium has been associated with a decreased risk of stroke and heart attacks.

Elevate Mood and Sleep with Tryptophan

Do you struggle with mood swings or sleepless nights? Pumpkin seeds could be your secret weapon. These seeds are a great source of tryptophan, an amino acid that the body converts into serotonin – the feel-good substance made in the brain. Not only does serotonin improve your mood, but it also plays a role in regulating your sleep cycle. So, a handful of pumpkin seeds before bed might just be the natural remedy you’ve been searching for.

Pumpkin Seeds Are High In Magnesium – A Proven Remedy for Insomnia

Not only are tasty pumpkin seeds high in the amino acid tryptophan, they are also particularly rich in the mineral magnesium, so they provide a double remedy against insomnia.

Studies in the Journal of Research in Medical Sciences found that supplementation with magnesium brought about statistically significant increases in sleep time, better sleep efficiency with fewer awakenings, higher amounts of melatonin in the body, quicker times to fall asleep, reduction of stress hormones, and less early morning awakenings.

Nourish Your Vision

Pumpkins are renowned for their vibrant orange hue, which is thanks to the high levels of beta-carotene, a precursor to vitamin A.  Diets rich in beta-carotene has been linked to a reduced risk of age-related macular degeneration, according to the Journal of Ophthalmology. So, if you want to keep those peepers in tip-top shape, don’t forget to indulge in pumpkin dishes.

Healthy Skin, Thanks to Pumpkin

Let’s face it: we all want to maintain youthful, radiant skin. Pumpkin contains healthy plant chemicals like beta-carotene and vitamins C and E, which protect your skin from the harmful effects of UV rays and pollution. These antioxidants also promote collagen production, giving you firmer, healthier skin. To reap the benefits, make some pumpkin soup, enjoy some baked pumpkin, or create a pumpkin smoothie — some great ways to nourish and support your skin.

Support Weight Management with Fiber

Struggling to shed those extra pounds? Pumpkins can help with that, too. They are an excellent source of dietary fiber, which keeps you feeling full for longer and curbs those nagging cravings. The fiber in pumpkin may also help stabilize blood sugar levels, as suggested by research published in the Journal Nutrients, which is good news for anyone aiming to manage their weight.

Boost Immune System Resilience

As we enter the colder months, we all want to stay healthy and avoid those nasty colds and flu. Pumpkins contain vitamin C, a well-known immune system booster. In a study published in the Journal Nutrients, vitamin C was shown to reduce the severity and duration of common cold symptoms.

Pumpkins for Post-Workout Recovery

After exercise workouts, your body needs to recover, and pumpkin seeds can play a crucial role. They are loaded with protein, magnesium, and potassium, which aid in muscle recovery and help prevent cramps. So, make pumpkin seeds benefits part of your go-to post-workout snack.

In conclusion, pumpkins and their seeds offer a delightful array of health benefits. From heart health to mood elevation, vision protection, skin nourishment, weight management, immune system support, and post-workout recovery, the humble pumpkin can do wonders for your well-being. It’s not just a symbol of fall; it’s a symbol of health and vitality!

So, whether you’re carving pumpkins for Halloween, making a comforting pumpkin soup, or munching on roasted pumpkin seeds, you’re not just indulging in delicious treats – you’re also giving your health a colorful boost.

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

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”

Chart of Nature’s Best Liver Healing Foods

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liver healing foodsGreetings to you,

Below is a helpful chart of liver healing foods that are great for keeping your liver strong and healthy.  The liver is the main detoxification organ of the body, cleansing it from toxins, drugs, chemicals and other substances. This article goes into some proven liver remedies in more detail.

Introduction

A radiant life starts with a healthy liver. This remarkable organ performs over 500 essential functions, from cleansing your blood to regulating cholesterol levels. When it comes to taking care of your liver, nature offers a treasure trove of liver-healing foods that can do wonders.

Garlic: The Liver’s Guardian

Garlic is more than just a kitchen essential; it’s a liver-loving superstar. Recent research published in the Journal of Medicinal Food highlights garlic’s potential to reduce fatty liver disease. Allicin, an active compound in garlic, acts as a potent antioxidant (a substance that reduces excess oxygen in the body, which can contribute to aging).  Garlic safeguards your liver from toxic damage and supports overall liver health.

Avocado: Creamy Remedy for Your Liver

Avocado lovers have yet another reason to celebrate. Avocados are brimming with monounsaturated fats, known to enhance liver health. These healthy fats can alleviate liver inflammation and bolster its natural detoxification mechanisms. So, indulge in that creamy avocado toast, knowing it’s a treat for your liver too!

Nuts: The Happy Crunch for Your Liver

Nuts like almonds and walnuts aren’t just tasty snacks; they are your liver’s best friends. A study featured in the Journal of Nutrition reveals that including nuts in your diet can lower liver enzyme levels, indicating reduced liver damage. With their abundance of antioxidants and healthy fats, nuts are a delightful choice for liver health.

Green Tea: Sip Your Way to Liver Health

Green tea has long been celebrated for its health benefits, and it’s no different for your liver. The antioxidants and plant chemicals in green tea protect liver cells, ensuring they stay vibrant and functional. A study published in the Journal of Clinical Biochemistry and Nutrition suggests that green tea may lower the risk of liver diseases.

Apples: A Refreshing Detox for Your Liver

An apple a day isn’t just a saying — it’s a step towards a healthier liver. Apples are brimming with pectin, a fiber that aids in liver detoxification by flushing out toxins. Research in the journal Food Chemistry has confirmed that apple extracts can boost liver health by reducing oxidative (oxygen) stress and enhancing detoxification pathways.

Olives: Mediterranean Sunshine for Your Liver

Olives, a beloved element of the Mediterranean diet, do not only enhance the health of the heart, but also support the liver and all organs of digestion. Research featured in the World Journal of Gastroenterology (gastroenterology is the study of the stomach, pancreas and liver), suggests that the monounsaturated fats in olives are linked to a reduced risk of liver diseases. So, toss some olives into your salads and other dishes for their great health benefits.

Olive Oil: Liquid Gold for Your Liver

Extra virgin olive oil is liquid gold for your liver. With its high monounsaturated fat content (monounsaturated fats are liquid at room temperature), it can help prevent fat buildup in the liver and improve insulin sensitivity. Drizzle this liquid gold over your dishes to unlock its remarkable liver-loving benefits.

Conclusion

Including liver-healing foods like garlic, avocado, nuts, green tea, apples, olives, and olive oil in your diet can be a delightful way to support your liver’s health. These natural remedies are supported by scientific research, which demonstrates their effectiveness in enhancing our liver function and protecting it from harm. Enjoy the chart below!

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

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How to Improve Gut Health: 6 Proven Natural Remedies

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how to improve gut health

How to Improve Gut Health: 6 Proven Natural Remedies

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

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

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

1. Magnesium – The Mighty Mineral:

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

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

2. Probiotics – Your Gut’s Best Buddies:

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

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

3. Peppermint – The Cooling Comfort:

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

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

4. Slippery Elm – The Protective Shield:

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

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

5. Chamomile – Calm Your Gut and Mind:

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

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

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

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

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

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

6 Dairy Free Alternatives: Udderly Creamy, Tasty and Nutritious

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6 Dairy Free Alternatives: Udderly Creamy, Tasty and Nutritious

If you think creamy indulgence is reserved only for dairy products, think again!

We’ve rounded up the top 6 dairy free alternatives that are not only rich in nutrition but also deliver an irresistibly creamy texture that will leave you moo-tivated to try them.

You will also enjoy seeing the many research-supported health benefits of these foods.  Drum-roll please!  Here they are:

1. Cashews – The “Cash-cow” of Creaminess: These versatile nuts blend into a cream that is perfect for creating luscious non-dairy sauces, soups and desserts. From cashew milk to cashew sour cream, to cashew-based cheesecakes, you’ll be amazed at how they mimic the creaminess of traditional dairy products.

Plus, according to a study published in the Journal of Nutrition, cashews have been associated with a reduced risk of cardiovascular disease due to their heart-friendly healthy fats. Cashews are also rich in essential minerals like copper and magnesium, which play a vital role in supporting bone health.

2. Avocado – The Creamy Green Machine:  Avocado is the green machine that can give dairy a run for its money. Besides being irresistibly creamy, avocados are packed with nutrients. The creamy, buttery consistency of avocados makes them perfect for smoothies, dips, and even creamy pasta sauces. Blend them into smoothies, spread them on a sandwich, or whip up some avocado chocolate mousse.

A study in the American Journal of Clinical Nutrition highlighted that avocados’ special type of plant fats may improve brain health and thinking skills in older adults. These green gems also offer a good dose of potassium, which is essential for maintaining a healthy heart and good blood pressure.

3. Almonds – The Creamy Nutritional Powerhouses:  Almonds can be ground into a smooth butter, perfect for spreading on crackers, adding to smoothies, or baking gluten-free breads and cakes.  Almonds boast an impressive amount of plant-based protein and fiber, making them an excellent option for creamy non-dairy milk and creamy almond-based desserts.

A research study published in the Journal of the American College of Nutrition found that incorporating almonds into the diet improved vitamin E levels, a potent nutrient that helps protect all cells in the body from damage.

4. Coconut – The Tropical Creaminess:  Coconut-based products, like coconut milk and coconut yogurt, have a smooth texture that’s second to none. And research suggests that the plant-based fats found in coconut have antimicrobial properties, helping to fight off harmful bacteria and viruses in the body.  It’s not just delicious but is also good for keeping you in top-notch shape.

5. Sunflower Seeds – The Sunny Side of Creaminess: When ground and mixed with water, these seeds create a creamy texture similar to dairy. Pour it on your cereal, blend it into smoothies, or use it as a base for sauces. These little gems can also be transformed into sunflower seed butter, a smooth and nutty spread.

In one study of over 6,000 people, those that ate sunflower seeds and other seeds had 30% less inflammation.  In other research, women with type 2 diabetes who ate one ounce of sunflower seeds daily were found to have a 5 percent reduction in blood pressure.

6. Butternut Squash – This squash is the golden ticket to creamy soups and sauces without dairy. Try some roasted and pureed butternut squash in your pasta sauces, creamy dips, and even your morning coffee. Studies have shown that butternut squash is a rich source of vitamins and minerals, such as vitamin A, C, and potassium, which can help boost your immune system and keep your muscles and bones healthy.

Carotenoids are potent plant chemicals found in orange fruits and vegetables. Beta-carotene is one of them and it is found abundantly in butternut squash.  This nutrient strengthens eye and vision health and can help prevent eye conditions of all types.  Sweet potatoes and pumpkins also have high levels of beta-carotene.

So there you have it, a delightful lineup of dairy free alternatives that are rich in nutrition and have a creamy texture that gives dairy some mighty opponents.  From cashews’ cash-cow creaminess to avocado’s green magic and almonds’ nutritional might, there’s a creamy non-dairy delight for every palate.

Nutrition Breakthroughs is pleased to share this natural health news with you.  The company makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, for joint relief, stronger hair and nails, and more energy.