Top 8 Ways to Cool Off and Sleep Well in Summer Heat

Sleep better with Sleep Minerals II

These tips are for those of us who have sweated in our sheets on hot summer nights, unable to sleep.  In an ideal world, we would all have multiple air conditioners throughout our homes or central air conditioning to keep us cool.

In the actual world, not everyone has these, or even if they do, they may be looking for other helpful options in the case of being away from home or traveling to hot climates.

One question to ask would be whether or not any research studies have been done on the effects of body temperature on sleep.  Yes, in fact there have.  Researchers from the Cornel Medical Center in New York did a study showing that a cooler body temperature does indeed help sleep.  They identified the time at which the participant’s body temperature fell most sharply. This point almost always occurred in the two hours before sleep began.

So without further adieu, here are the creative tips for staying cool at night and sleeping well.

Tip #1 – People with trouble falling asleep might benefit from taking warm or hot baths about 90 minutes before bedtime, per the New York research study noted above.  When they get out of the bath, their body temperature will drop rapidly, and this should help them to fall asleep faster.  Another option for those with less time is to take a cool shower before bed.

Tip #2 –  Stick to loose clothing of cotton, linen or rayon and avoid synthetic fabrics and wool. Check into ‘Wicking Nightwear.’ These nightclothes are designed to whisk away sweat and moisture and keep you dry and comfortable while you sleep. Cotton sheets are best, rather than silk or other fabrics, as they stay cooler.

Tip #3 – Keep a thermos of ice water next to the bed and drink as needed.  The ice water can also be poured onto a washcloth and used on the forehead, legs, feet or other areas.  Another option is to put a hot water bottle in the freezer and use it as needed to stay cool.  Feet can set the pace for the rest of the body, so this may be a good place to put a cool washcloth.

Tip #4 – Try a ‘Chillow’ pillow insert.  The Chillow is filled with water and placed inside the pillowcase, on top of the pillow.  It absorbs and dissipates heat to keep you cooler and doesn’t require refrigeration.  It is comfortably cool, rather than cold and it always stays dry.

Tip #5 – Use some smart strategies for box fans and other fans.  Point a fan facing out the window so it will push the hot air outside, leaving cooler air in the room.  A do it yourself air conditioner can be made by putting a shallow pan of ice in front of a fan.  A cooling breeze will be created from the cold water as the ice melts.

Tip #6 – Put a blow-up air bed on the ground with some sheets and blankets and sleep on it.  This puts you closer to the floor where the air is cooler, as hot air rises.  If your bedroom is on a second floor, go the first floor to sleep.

Tip #7 – Keep the oven off and eat light meals that are cooling to the body such as fruit and vegetable salads, pasta salads, cold rice and veggies, or rice cakes with a slice of cheese, etc.  Delicious cold soups can be eaten such as split pea or lentil.

Tip #8 – Calcium is known to cool, soothe and relax the nervous system according to Chinese medicine.  In their system, a food’s temperature refers to the heating or cooling effect it has on the body once it has been ingested – rather than the temperature of the food when it is eaten.

For a cooling effect on the body during the night, take a well-absorbed form of calcium and magnesium before bed such as Sleep Minerals II from Nutrition Breakthroughs. This natural sleep remedy contains unique forms of calcium, magnesium, vitamin D and zinc.  It is formulated in a softgel with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

Hot flashes and night sweats can be brought on by hot weather, as well as other causes such as hormonal changes, spicy foods or alcohol.  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 II, 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.”

Some other healthy advice would be to eat more of the calcium rich foods like cheese, almonds, spinach, parsley, beans, kale and broccoli.

In summary, make use of these tips to stay cool on hot summer nights, and you can also come up with some other similar ones of your own.  You’ll be happier the next day that you did!

B Vitamins Can Remedy Insomnia per Sleep Research Study

vitamins for sleepThose of us who have experienced insomnia know what its like to toss and turn through the night trying to get some good sleep.  And then the next day can be filled with brain fog, irritability, exhaustion and just not quite feeling like one’s usual self.  Some will turn to sleeping drugs, only to find the effects wearing off over time and the side effects strong.

On the other hand, nutrition can be one of the most essential supports and defenses in winning the battle to achieve calmer, deeper, longer sleep.  There are some vitamins and nutrients in particular that have been shown in research studies to soothe a person’s frequent awakenings and improve overall sleep.

B vitamins can come in very handy for those experiencing insomnia or restless leg syndrome (also known as RLS).  Those who have restless leg syndrome undergo unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful. They often suffer with chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve sensations in their legs at night.

One study from the journal “Sleep Medicine” published the results of 28 elderly patients who had severe RLS with night time leg cramps that disturbed their sleep. They were given B complex capsules containing B-1, B-2, B-6 and B-12.  The study authors observed that after 3 months, 86% of the patients taking vitamin B supplements had prominent remission of leg cramps, whereas those taking the placebo had no significant difference.

In this study, treatment with vitamin B complex significantly reduced the frequency, intensity, and duration of night time leg cramps. Because vitamin B complex is a relatively safe and effective alternative to quinine, the main drug used for RLS, they feel that doctors should reconsider using drugs and change the usual treatment of choice for night time leg cramps.

One’s overall brain health is closely related to healthy sleep.  From the same study in “Sleep Medicine”, the authors noted that thiamine or vitamin B-1 deficiency can cause fatigue, weakness, intestinal symptoms, memory loss and disturbed sleep. They also point out that Parkinson’s disease sufferers generally have low levels of niacin or vitamin B-3, a deficiency of which can also cause insomnia and sleeplessness.

Another point from the article is that vitamin B-6 is a necessary co-factor in the creation of amino acids, which are the building blocks of protein.  The importance of this is that brain chemicals such as serotonin and melatonin are made out of the amino acids tryptophan.  Serotonin and melatonin have key roles in supporting good sleep and cannot be produced without enough B-6.  Even a mild deficiency of B-6 results in inhibited activity of these brain nutrients and may create insomnia.

Magnesium and calcium are long-time proven sleep remedies. A study on magnesium from the University of Medical Sciences in Iran was done with 46 adults who were experiencing insomnia. Two magnesium tablets twice a day (250 mg. each) resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake.

Calcium is known to soothe sleeplessness and provide a deeper sleep.  In a report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency often causes difficulty with falling asleep.  This same study says that: “Muscle cramps associated with calcium deficiency often occur at night and without exertion.  Such cramps usually involve the calves and thighs, but not the hands or feet.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale, CA., is someone who fought her own battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural ingredients for relaxation and deeper sleep.

The result was Sleep Minerals II, a natural sleep aid which contains highly absorbable forms of the best minerals for sleep and relaxation: Calcium and magnesium, along with Vitamin D and zinc. The ingredients are delivered in a softgel form along with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.  These minerals are also proven to help with restless leg syndrome, bone and muscle strength, teenage insomnia and menopause insomnia.

Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”

In summary, make good use of natural vitamins and minerals as the first line of defense in the war against sleeplessness and insomnia.

For more information, visit the Sleep Minerals II page.

 

15 Great Uses of Coconut Oil in the Bathroom: Soothe, Cleanse, Heal

coconut oil for bathroom

By Dr. Joseph Mercola, a physician trained in both traditional and natural medicine
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Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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While multiple companies manufacture and market “new and improved” fast-moving consumer goods that we use every day, such as soap, toothpaste, deodorant and body lotion, one of the best and most natural products has been right under our noses, so to speak.

Coconut oil has a pleasant scent, and besides being very economical, it’s an amazingly versatile and therapeutic substance. Since the mid-1990s, roughly, coconut oil has been used for a number of applications, such as cleansing, deodorizing and healing, and this has been growing on the larger population.

Questions like “Where does coconut oil actually come from?” and “What does it smell like?” are apropos. Coconut oil, like butter, is a solid substance, melting to a liquid form when it reaches about 76 degrees.

Insoluble at room temperature, it takes on a creamy consistency when blended with water using a whisk. If not treated to processes such as bleaching, refining or deodorizing, coconut oil exudes the mild fragrance you would expect — like coconut.

2 Kinds of Coconut Oil — Commercial Grade and Virgin

The relatively recent interest in the many uses of coconut oil also elicits questions regarding its production. There are two basic types: Commercial-grade and virgin coconut oil.

Commercial grade coconut oil — This product is made from copra, which is the dried meat of the coconut. It’s usually smoke-, sun- or kiln (oven) -dried or a combination of the three. But when standard copra is used to make coconut oil, it’s not sterile and therefore unsuitable for human consumption.

It’s “purified” or refined through a process known as RBD — refined, bleached and deodorized. According to Coconutdiet.com:

“High heat is used to deodorize the oil, and the oil is typically filtered through (bleaching) clays to remove impurities. Sodium hydroxide is generally used to remove free fatty acids and prolong shelf life.

This is the most common way to mass-produce coconut oil. The older way of producing refined coconut oil was through physical/mechanical refining. More modern methods also use chemical solvents to extract all the oil from the copra for higher yields.”

Virgin coconut oil — In comparison, like olive oil, coconut oil is best when “first-pressed” and “virgin.” Like pressing a teabag that’s been steeping in boiled water for a few minutes, the first water released will contain the most actual extracts.

The second time it’s pressed, as in the teabag analogy, the result isn’t as concentrated. Coconutdiet.com continues:

“Virgin Coconut Oil can only be achieved by using fresh coconut meat or what is called non-copra. Chemicals and high heating are not used in further refining, since the natural, pure coconut oil is very stable with a shelf life of several years.

There are currently two main processes of manufacturing Virgin Coconut Oil:

    • Quick drying of fresh coconut meat which is then used to press out the oil. Using this method, minimal heat is used to quick dry the coconut meat, and the oil is then pressed out via mechanical means.
    • Wet-milling. With this method, the oil is extracted from fresh coconut meat without drying first. ‘Coconut milk’ is expressed first by pressing.

The oil is then further separated from the water. Methods which can be used to separate the oil from the water include boiling, fermentation, refrigeration, enzymes and mechanical centrifuge (swirling around).”

Why Keep Coconut Oil in the Bathroom?

Raw, organic coconut oil, besides being good enough to eat (which we’ll discuss in a minute) has a plethora of benefits apart from actual ingestion. Here’s a list of 15 benefits of coconut oil, in no particular order:

1.Smooth shave — If you’ve been plagued by red, irritated and razor-burned skin after shaving, coconut oil is both soothing and antibacterial.

2.Rash recovery — Other rash problems from diaper rash to mild allergic reactions can be remedied using coconut oil. Propylene glycol is one chemical found in commercial moisturizers that can cause skin irritation and dermatitis.

3.Lip balm — Use coconut oil to moisturize, nourish and hydrate chapped lips without inadvertently eating endocrine disruptors.

A study on the metal content in lip balm revealed lead, aluminum, cadmium, chromium and manganese in high concentrations, some associated with reproductive, developmental or other adverse health effects.

4.Facial cleanser — Effective as a face wash, mixing equal parts coconut oil and castor oil is known as oil cleansing. Massage it into your skin and remove gently with a warm washcloth.

Ninety percent of the body washes and cleansers you buy contain harmful chemicals such as sodium lauryl sulfate or sodium laureth sulfate, which, in combination with other chemicals, can form cancer-causing nitrosamines (harmful chemicals). Coconut oil can even improve acne.

5.Makeup remover — Not only can you cleanse your face, you can remove use it as a natural makeup remover — even stubborn mascara and eyeliner.

6.Night cream — While you may not want to use coconut oil under makeup, applying it lightly before bed will hydrate your skin because its fatty acids form a natural emollient. If the skin around your nails is hard and peeling, treat your cuticles to a soothing coconut oil rub to keep them soft.

7.Deodorant — A tiny dab of coconut mixed, if you desire, with an essential oil such as lavender is very effective — so much better than the antiperspirants containing aluminum, which is linked to Alzheimer’s.

Another deodorant recipe combines 3 tablespoons each of coconut oil, arrowroot powder (or cornstarch) and baking soda.

8.Foot fungus fighter — Because it’s antimicrobial and antibacterial, coconut is very effective in combating athlete’s foot. Rub it on the bottoms of your feet after every shower.

Antiviral, antibacterial and antifungal compounds in coconut oil have been shown to inactivate microorganisms such as bacteria, yeast and fungi.

9.Soothing bath — As an alternative to bubble baths that may induce urinary tract infections, especially in children, drop a dollop of coconut oil in your bath with a few essential oils. It’s both moisturizing and helps kill bacteria.

10.Body scrub — Combining equal parts coconut oil with sea salt, sugar or baking soda to make a homemade scrub softens, smooths and moisturizes your skin.

11.Body lotion — Moisturizers you buy at the store typically contain harmful chemicals such as aluminum, phthalates, parabens, formaldehyde and propylene glycol. Coconut is a fragrant, moisturizing alternative containing none of these.

12.Toothpaste — To combat tooth decay and even whiten teeth, make a DIY coconut oil toothpaste by mixing 1 teaspoon with 1/2 teaspoon baking soda and 2 drops of peppermint essential oil. Just brush as usual.

13.Oil pulling — An oral rinse works much like a mouthwash, only you shouldn’t gargle with it. As you swish vigorously for five to 15 minutes, it penetrates the soft tissue between your gums and “pulls out” bacteria that causes cavities, plaque and bad breath.

14.When applied to infected cuts or wounds, coconut oil develops a layer of naturally protective chemicals that also keep out dust, fungi, bacteria and viruses. Applied to bruises, it speeds up the healing process in damaged tissues.

15.Frizz fighter — People with hair that tends to frizz often turn to silicone- or alcohol-based gels and mousses, which coat the hair, prevent it from absorbing moisture and dries out the hair shaft. Just a few drops of coconut oil are all you need for a natural hair conditioner for smooth, silky shine.

Healing Properties of Coconut Oil

Virgin coconut oil has been described as having a “haunting, nutty, vanilla flavor (and) even milder and richer-tasting than butter.” A New York Times article noted that coconut oil, while once demonized by the “all saturated fats are bad for you” camp, has now become accepted:

“The main saturated fat in coconut oil is lauric acid, a medium-chain fatty acid (easy to absorb). Lauric acid increases levels of the good fats, “HDL”, or high-density lipoprotein, and also bad LDL, or low-density lipoprotein (cholesterol), in the blood, but is not thought to negatively affect the overall ratio of the two.

… Any number of health claims have been made for lauric acid. According to proponents, it’s a wonder substance with possible antibacterial, antimicrobial, antiviral properties that could also, in theory, combat H.I.V., clear up acne and speed up your metabolism.”

Even applied topically, coconut oil has healing properties. One interesting factoid is that while antiperspirants containing aluminum are associated with Alzheimer’s, coconut oil actually prevents it because of the medium-chain fatty acids (MCFA) that are easily absorbed and metabolized by the liver and can convert to ketones. One study noted:

“Ketone bodies are an important alternative energy source in the brain, and may be beneficial to people developing or already with memory impairment, as in Alzheimer’s disease (AD) … (It may also) be beneficial in the treatment of obesity, dyslipidaemia (higher fats in the blood), elevated LDL (cholesterol), insulin resistance and hypertension — these are the risk factors for (heart disease) and type 2 diabetes, and also for Alzheimer’s.”

Alzheimer’s is projected to affect 1 in 4 Americans in the next generation, rivaling obesity and diabetes, but evidence suggests that ketone bodies in coconut oil may help restore and renew neurons and nerve function in your brain, even after damage has set in.

Unhealthy Alternatives to Coconut Oil

Regarding coconut oil in the kitchen, even as a household cleaner, there are a few points to consider:

Virgin coconut oil has a smoke point of 350 degrees, so for cooking, it’s best used at lower temperatures. Olive oil overcooks even as low as 250 degrees, which may cause oxidization, doing your body more harm than good.

You can substitute coconut oil for butter or olive oil, and most definitely instead of so-called vegetable oils. Here’s why:

Multiple studies reveal coconut oil to impart amazing benefits when used in nutritional applications. One of the most dramatic changes you can make in your health will be to replace the so-called “healthy” vegetable, soy, corn and cottonseed oils such as canola when sautéing food or baking cake or cookies.

It’s interesting to note that Polynesian populations, who’ve been using full-fat coconut oil as a diet staple for untold generations, have no heart disease to speak of. Why? It’s a direct contradiction to what conventional medicine touted for a few decades, that saturated fats are bad for you, and will lead to obesity, high cholesterol levels, heart disease and Alzheimer’s.

The truth is, saturated fat like that of coconut oil and olive oil is natural, not the concocted substances created in a laboratory using methods like hydrogenation and partial hydrogenation that convert polyunsaturated fatty acids to unhealthy trans fats. Vegetable and seed oils undergo the double whammy of hydrogen atoms and high heat, creating a cheaper oil with a long shelf life that’s very bad for your health.

Further, when vegetable oils are heated to a high temperature, the chemical compounds break down, get “stuck” in your cells, oxidize (create excess oxygen) and create dangerous free radicals (molecules with oxygen) that can lead to disease.

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So, make good use of coconut oil in your bathroom (and also your kitchen!) and benefit from its many effective uses.  This article is shared by Nutrition Breakthroughs, maker of the effective calcium,magnesium and vitamin D based sleep aid Sleep Minerals II.

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Surprising Health Benefits of Body Fat – from Nutrition Breakthroughs

benefits of body fatGreetings to you,

Having some body fat provides benefits in maintaining the health of the body.  The chart below has some of the key ones.  One example is that having some body fat helps one to absorb and store the vital fat soluble vitamins A, D, E and K.  It also cushions the organs and protects them.

Fat helps the body store energy, helps keep the body warm, and is the raw material for making all of our hormones.  In an article from the journal “Endocrinology – An Integrated Approach” (endocrinology deals with the glands and hormones), the author writes that all hormones are made of fats such as cholesterol.  This includes estrogen, testosterone, progesterone, adrenal gland hormones, vitamin D, and the sleep hormone melatonin.

Eating healthy fats with our meals can play a vital role in helping us sleep better and achieve greater health.  Milk is well-known for its positive effects on inducing sleep, and dairy foods contain beneficial fats (although for some, fermented dairy such as yogurt is easier to digest). Dairy is also high in the sleep nutrients calcium, magnesium and vitamin D.  The best fats to eat are nutrient rich foods like eggs, natural butter and cheese, salmon, sardines, cod liver oil, avocados and coconut oil.

This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II.  Sleep Minerals II contains calcium, magnesium, vitamin D and zinc in a softgel, mixed with natural rice bran oil for complete absorption.

A review of Sleep Minerals II on InsomniaReport says: “Nutrition Breakthroughs Sleep Minerals II seems like a decent product. It is made from natural ingredients and gives users a boost of important vitamins. It is also priced well, as it is in the price range of other sleep aid medications, but it can last twice as long depending on how many capsules are taken per night.”

Have a look at the chart below on the benefits of having some body fat.  And if you or someone you care about has sleeplessness or insomnia, check out the Sleep Minerals II page.

To your health,

Jobee Knight
Nutrition Breakthroughs

Shared with you by Nutrition Breakthroughs, maker of Sleep Minerals II

Nutrition Breakthroughs: Tomato Juice Reduces Waist Size, Body Fat

tomatoes and tomato juice on white backgroundWho would’ve known that the red coloring matter in tomatoes is one of the most powerful natural medicines in existence?

The red color comes from a healthy plant chemical called lycopene. Lycopene is what makes the tomato a super-food — one that goes far beyond just providing something tasty to eat. Lycopene has been shown in studies from the Journal of Nutrition to help protect against heart disease, lower cholesterol, and reduce inflammation for a stronger immune system.

Interestingly, a new study has shown that the same traits of tomato juice that can cause these internal health improvements can also enhance one’s appearance by inducing a lower body weight and a thinner waistline.

There are unlimited health benefits from eating all kinds of vegetables and fruits including preventing diabetes, lowering the risk of all types of cancers, strengthening the heart, balancing hormones, smoothing the skin and increasing energy. They are nature’s finest natural remedies.

Lycopene gives the red color to watermelons, pink grapefruits and tomatoes. Spinach, corn and avocado contain the yellow and green shades supplied by lutein which supports good eye health. Grapes and blueberries contain the blue and purple pigments known to benefit everything from memory to arthritis.

The new study on tomato juice comes from the China Medical University in Taiwan. Researchers found that a daily glass of tomato juice taken by women for two months resulted in significantly decreased body fat and body weight, as well as a smaller waist circumference and lower cholesterol. The subjects continued with their normal diet and exercise and made no changes other than drinking one nine ounce glass of tomato juice each day.

The women were divided into two groups: Those that had a reduction in body fat from the tomato juice and those that didn’t. One point that was highlighted by the study is that regardless of whether there was a loss of body fat, the tomato juice still induced a reduction in waist circumference, lowered cholesterol levels, reduced inflammation, and increased lycopene levels in each person.  Adding a simple glass of tomato juice daily can do wonders for one’s health.

Calcium is another natural substance that surprisingly has been studied for its beneficial effects on weight loss.  This famous mineral is best known providing a calmer, deeper sleep and for strengthening bones and muscles.

According to a study in the Journal of Nutrition called Calcium Intake and Reduction in Weight or Fat Mass, the researchers say: “The impact of calcium intake on weight loss or prevention of weight gain has been demonstrated in a wide age range of Caucasian and African-Americans of both genders…. The implications of these results are that calcium may play a substantial contributing role in reducing the incidence of obesity.”

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

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 out this thing really works. In the past if I ever got a good nights 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.”

This health news is provided by Nutrition Breakthroughs. Since 2001 Nutrition Breakthroughs has provided natural health articles and effective natural remedies.  Their mission is to provide nutritional supplements that get results and help people to avoid drugs and their side effects.

For more information on Sleep Minerals II visit this page.

Studies Prove Walnut Health Benefits for Sleep, Brain, Heart

health benefits of walnuts
Walnuts are perhaps the most famous tree nut of all and have been named the “Healthiest of All Nuts”. They are rich in plant-based fats and are a good source of the B-vitamins and many minerals.

Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.

Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.

Supporting the claim that walnuts are the healthiest nut is a recent study from the journal “Food and Function”. The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants.

An “antioxidant” is a substance in foods or vitamins that neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and can be caused by an unhealthful diet, air pollution, smoking, and also the normal processes of digestion and metabolism. Eating just seven walnut halves per day can be enough to obtain its many health advantages.

English walnuts offer powerful benefits to brain health. A study called “Role of Walnuts in Maintaining Brain Health with Age” was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves – helping to maintain good brain health with increasing age.

For a healthy heart and long life, walnuts 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. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.

Walnuts can be a good sleep inducing food.  Eating a handful of walnuts before bedtime may be a good way to soothe 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, that it is absorbed when it is eaten, and that it improves our ability to resist oxidative stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Walnuts also contain 126 milligrams of magnesium per cup, which is 31% of the recommended daily intake. Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” reports that the classical sign of magnesium deficiency is falling asleep somewhat easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

This natural health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the effective natural sleep aid Sleep Minerals II, with highly absorbable forms of calcium, magnesium and vitamin D in a softgel.

Regarding the use of 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 — 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.”

Sleep-inducing foods such as walnuts, tart cherry juice, and bananas are good things to include in one’s diet, as well as relaxing and effective forms of calcium and magnesium.

Studies Show Yogurt Helps Weight Loss and is a Natural Sleep Aid

A healthy bacteria similar to the acidophilus used in yogurt has been found in a Canadian study to help overweight women to lose weight and keep it off.  Known as “probiotics”, these healthy bacteria in the intestine are “pro” or beneficial to the health of the body.

They stimulate the immune system to be stronger, keep the stomach and bowels healthy, and help urinary health.  In addition, an earlier Stanford University study found that obese people have different gut bacteria than normal-weighted people — a first indication that gut bacteria can play a role in overall weight.

The Stanford University research has now spurred a new study, done by a team of researchers at the University of Laval in Quebec Canada.  Headed by Professor Angelo Tremblay, the researchers sought to confirm the premise that consuming probiotics could help reset the balance of intestinal flora in favor of those that promote a healthy weight.  It may be that a diet high in fat and low in fiber leads to certain bacteria flourishing at the expense of others.  They recruited 125 overweight people to test this theory.

During the first 12-week period of the Canadian study, the subjects underwent a weight-loss diet.  This was followed by a 12-week period aimed at maintaining their body weight.  Throughout the entire 24 weeks, half of the subjects took two pills daily containing probiotics, while the other half received placebos.  After the 12-week dieting period, there was an average weight loss of 8.8 pounds in the women in the probiotics group and 5.7 pounds for women in the placebo group.

The interesting difference is that at the end of the 12-week maintenance period, the weight of the women in the placebo group stayed the same, but the probiotics group continued to lose weight – a total of 11.5 pounds per person.  Upon testing, these women demonstrated having a drop in an appetite-regulating hormone, as well as less of the intestinal bacteria related to obesity.

Professor Tremblay concluded that probiotics may make the intestinal wall stronger and more able to prevent inflammatory substances from passing into the intestine and entering the bloodstream.  Those very substances and molecules that can lead to diabetes and obesity.  He believes that several types of the probiotics found in yogurts and supplements can have a similar effect.  Their study was published in the British Journal of Nutrition.

Yogurt is also a proven natural sleep aid due to the high amount of calcium it contains. William Sears, M.D. says: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.”

Dr. Sears continues and says: “This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

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.

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, which are the best minerals for sleeplessness and insomnia, menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than hard tablets or capsules and providing a deeper, longer-lasting sleep.

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.”

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.”

This news is provided by Nutrition Breakthroughs. Since 2001, Nutrition Breakthroughs has provided natural health articles and effective natural remedies.  Their mission is to provide nutritional supplements that work well and help people to avoid drugs and their side effects.

Since 2009, their natural sleep remedy Sleep Minerals II has been keeping that promise — by soothing even the worst insomnia and helping everyone from teenagers to seniors to get a good night’s sleep.  For more information, visit the Sleep Minerals II page.

Sleep Foods: Almonds Contain Melatonin and Magnesium for Better Sleep

almonds for sleepIn the quest for a good, restful night’s sleep with less tossing and turning, people are reaching out to learn more about natural sleep aids and sleep-inducing foods.

At the top of many sleep food lists are almonds – a healthy food that’s high in two of the best-known sleep substances – magnesium and melatonin.

Melatonin is a hormone that’s produced by a gland located in the center of the brain. At night or in the dark, this gland naturally releases melatonin to regulate the sleep cycle. A recent study appeared in the journal Nutrients called Dietary Sources of Melatonin.

The researchers in this study say that in the realm of plant foods, nuts contain the highest amount of melatonin.  Almonds, walnuts and pistachios have good amounts of it.  The study goes on to say it’s a proven fact that melatonin concentration in human blood can significantly increase after a person eats some melatonin-containing food.

Almonds are a special nut as they contain the highest magnesium levels. One ounce of almonds, which is about a handful or 23 nuts, contains 80 milligrams of magnesium.  This is 20% of the suggested daily value of 400 milligrams.

Magnesium has the ability to promote sleep and this is thought to be linked to its actions in lessening inflammation in the body.  In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking two magnesium tablets twice a day resulted in significant increases in sleep duration and reduced cortisol levels in the body.  Cortisol is a stress hormone made by the adrenal glands that can keep people awake.

A study on almonds for sleep in animals was reported in the Journal of Natural Medicine.  A water-based extract of almonds was used in the study.  With the almond extract, the scientists observed a significant prolongation of total sleeping time as well as significant increases in the deepest levels of sleep. The results suggest that a water-based extract of almond has significant sedative effects, which may support its therapeutic use for insomnia.

To increase magnesium in one’s diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans or other nuts.  Some ideas are to include them in granola mixtures, baked goods, fruit salads, vegetables and yogurt.  Soaking raw almonds in a bowl of water overnight and drying them in the oven at low heat is known to increase their nutritional value and help with digestion, however this isn’t necessary in order to enjoy their benefits.

Besides magnesium, almonds are also bursting with many other nutrients.  Jenny Heap, a registered dietitian with the Almond Board of California, says that “Almonds have been studied extensively for their benefits on heart health, diabetes and weight management.  The unique nutrient combination of almonds consists of plant-based protein, fiber and healthy fats, plus key nutrients like vitamin E and magnesium.  This makes them a heart-healthy snack.”

Jenny Heap continues, saying: “Ounce for ounce, almonds are higher in fiber, calcium, vitamin E, riboflavin (vitamin B-2) and niacin than any other tree nut.  Every one-ounce serving of about 23 almonds provides 6 grams of protein and 4 grams of fiber, plus 35% of the daily value of vitamin E, 20% of magnesium, 20% of vitamin B-2, 8% of calcium and 6% of potassium. In addition, almonds are a low-glycemic index food that helps stabilize blood sugar levels.”  (Quotes are courtesy of the Live Science website).

One magnesium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of magnesium and calcium, which are the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

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.”

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.”

A healthy plan for good sleep is to make good use of magnesium-rich foods such as almonds and also include an effective magnesium and calcium supplement for natural relief of sleeplessness.

This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Great Chart: 12 Tips for Better Sleep and Less Insomnia

Greetings,

Today’s treasure is the colorful and informative chart that’s included below.  It has great tips on how to get a good night’s sleep and increase your well-being and productivity.  These valuable tidbits are provided courtesy of the Quill blog and are based on evidence from scientific research studies.

For example, according to a study in the Journal “Sleep”, making a special effort to cool down before bedtime may be of particular benefit to insomnia sufferers. One way to do this is to take a hot bath about 90 minutes before bedtime.  Afterward, there will be a rapid drop in body temperature which will help with falling asleep faster.

Another key thing is that when it gets dark in the evening, the brain produces the hormone known as melatonin.  Melatonin signals our bodies that its time to get tired and go to sleep. However, a special type of light called “blue light” that’s generated from a computer or laptop, is very effective at inhibiting melatonin and preventing good sleep.  So its best to reduce computer, laptop, and cell phone use in the evening or use amber colored “blue light blocking glasses”.

Calcium and magnesium are proven natural sleep aids. In one study published in the European Neurology Journal, researchers discovered that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.

In another report called “The Nutritional Relationships of Magnesium”, the author noted that the “classical sign of magnesium deficiency is insomnia characterized by falling asleep easily but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.”

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, teenage insomnia, menopause insomnia and stronger bones.

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.”

Enjoy the chart and sleep well tonight!

This article and chart is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II.

11 Reasons You’re Always Tired (and Natural Remedies for Each)

Do you ask yourself, “Why am I so tired?” Do you feel like no matter how much sleep you get, you’re still tired all the time? As the National Sleep Foundation puts it,

Most of us know that getting a good night’s sleep is important, but too few of us actually make those eight or so hours between the sheets a priority. We’ve forgotten what being really, truly rested feels like. To further complicate matters, stimulants like coffee and energy drinks, alarm clocks, and external lights — including those from electronic devices — interfere with our circadian rhythm, or natural sleep/wake cycle.” (1)

Of course, getting a good night’s sleep is important for having plenty of energy, but there’s more to the story than just sleeping well. If you’re always struggling to keep your energy up, things like your diet, hormonal balance, exercise routine, the amount of mental stressors in your life and your genetics are all relevant factors to consider.

All of these influence your hormone levels in one way or another, and many can make it difficult to sleep at night and to deal with everyday sources of stress, leaving you exhausted.

Luckily, there are plenty of lifestyle tweaks that you can put into play in order to fight fatigue and reclaim your energy. If you are tired all the time, it is important to make sleep — high-quality sleep — a priority. But if you are reaching that eight-hour threshold and still feeling exhausted, your low energy level may be an indicator of an underlying problem. Let’s find out why you’re always tired.


11 Reasons You May Be Always Tired + Natural Remedies!

1. Thyroid Disease

Twenty million Americans suffer from thyroid disease, and 60 percent of these people are unaware of it (!), according to the U.S. National Library of Medicine and the National Institutes of Health. (2) Thyroid disease is especially a threat for women and older adults.

Thyroid disease can cause a wide variety of symptoms including:

  • fatigue
  • moodiness
  • muscle and joint pain
  • weight gain or loss
  • vision problems
  • poor work performance
  • changes in body temperature
  • changes in appetite

A thyroid disorder can show up in many different forms because the thyroid gland is considered a “master gland,” one that secretes hormones that in one way or another impact almost every bodily function. For example, the thyroid gland is responsible for regulating body temperature, heart rate, production of protein, and also helps control your metabolic rate and energy levels.

Thyroid Disease Causes:

How are thyroid disorders caused? There are believed to be four main contributing causes of thyroid disease, which may be the reason you feel like you’re always tired:

  • Hormonal imbalances caused by stress and diet
  • Food intolerances to things like gluten and dairy
  • Radiation and toxicity exposure
  • A nutrition deficiency in iodine or selenium

Natural Remedies for Thyroid Disease:

A thyroid disease may be causing you to feel sluggish. Here are some of the ways you can help recover:

  • Go gluten- and mostly dairy-free.
  • Avoid toxins and heavy metals like BPA (Bisphenol A) found in plastic bottles and aluminum cans.
  • Have your iodine and selenium levels checked and then include more food sources of both, or taking supplements if need be.
  • Detox your body of heavy metals by using products like milk thistle, turmeric, chlorella and cilantro, plus considering having metal fillings removed from your teeth.
  • Consume adatogen herbs and superfoods like maca powder, ashwagandha and tulsi.
  • Adjust your diet to have a lower carbohydrate intake, but include plenty of lean protein and healthy fat sources (especially foods like coconut oil, coconut milk, avocado, grass-fed beef, wild fish, chia, flaxseeds and hemp seeds).

(Click on chart to enlarge it for better reading)

 Always Tired and How to Fix, thyroid disease infographic

2. Adrenal Fatigue or Chronic Fatigue Syndrome

Adrenal fatigue is believed to affect up to 80 percent of adults worldwide and is caused by a hormonal imbalance, similar to a how thyroid disease develops. (3) Your adrenal glands are extremely important endocrine glands which release more than 50 different hormones, including the energy-regulating hormones cortisol and adrenaline.

Chronic fatigue syndrome causes similar symptoms to adrenal fatigue and is believed to effect up to 1 million people in the U.S. each year. Women are four times as likely to have chronic fatigue syndrome. especially those in their 40s or 50s, which is the age group that’s most impacted.

Symptoms of chronic fatigue syndrome and adrenal fatigue syndrome are similar and include:

  • fatigue that doesn’t go away even after getting good sleep
  • difficulty falling and staying asleep through the night
  • muscle and joint pain
  • stiffness and tenderness
  • headaches
  • frequently getting sick, such as having a sore throat, cold or flu-like symptoms
  • weight gain
  • digestive problems like constipation or cramps
  • mental fogginess
  • trouble concentrating and remembering things clearly

These key hormones increase and decrease according to the amount of stress being put on your body. As a result, high stress levels and adrenal fatigue symptoms are closely tied — it’s also why feeling frantic, busy and high-strung equates to you feeling like you’re always tired!

Adrenal Fatigue Causes:

When you’re under a high amount of stress due to emotional, physical and mental circumstances — which is common in almost all adults in our busy modern society — your adrenals can suffer and fatigue can set in.  There are many potential causes of adrenal fatigue that make you feel completely wiped out, and they include:

  • stressful family events
  • environmental toxins and pollution
  • chronic stress due to finances or an unfavorable work situation
  • emotional trauma and abuse
  • lack of sleep
  • overexercising
  • drug and alcohol abuse
  • poor diet

Chronic Fatigue Syndrome Causes:

People with chronic fatigue syndrome usually specific, measurable abnormalities that include:

  • hypothalamic activity (a gland in the brain)
  • pituitary dysfunction
  • poor immunity, including a low count of natural “killer cells”
  • hormonal deficiencies that are sometimes overlooked in a standard blood tests
  • frequent infections
  • yeast overgrowth

Natural Remedies for Adrenal & Chronic Fatigue:

In order to regain your energy, what can you do to solve adrenal fatigue or chronic fatigue for good?

  • Change your diet by avoiding caffeine, excess sugar and carbohydrates, hydrogenated oils, processed and packaged foods. Instead, fill up on hormone-balancing healthy fats, proteins and plenty of fresh vegetables.
  • Adaptogen herrbs can also be extremely useful for helping with adrenal and chronic fatigue. Medical studies have shown that adaptogens — naturally occurring foods that help balance hormones and reduce the body’s stress response — can help improve cortisol levels, insulin sensitivity and result in better energy. (4) So, try adaptogens like ashwaganda, holy basil and maca root, in addition to nutrients like omega-3 fish oils, magnesium, vitamin B5, vitamin B12, vitamin C, vitamin D3 and zinc.
  • Limit stress by exercising regularly in a healthy way, getting plenty of sleep, and practicing various relaxation techniques like reading, journaling, praying and any other activities that work for you.

 

Always Tired, How to Fix, adrenal and chronic fatigue infographic3. Sedentary Lifestyle In today’s busy, office-oriented work environments, it is common for many people to develop a sedentary lifestyle.Sitting all day is very hard on your body and often causes soreness, pain in your neck, stiffness, back pain and chronic headaches — plus such an unenergetic lifestyle causes fatigue, making you feel like you’re always tired! Your body was made to move, so when it doesn’t get regular activities, you can experience mood issues, sluggishness, tiredness and weight gain.

What Causes a Sedentary Lifestyle:

  • desk job
  • lack of movement
  • back problems
  • chronic pain
  • habitual sitting
  • lack of motivation

Regular exercise can help balance hormones, improve insulin resistance and help you to get better sleep, all of which are important for fighting a lack of energy. Exercise does wonders for the body by releasing endorphins, boosting your stamina and lifting your mood. (Of course, it can also add more muscle tone to your body while burning unhealthy fat.)

One of the biggest perks of being more active?

It helps many people regulate hormonal patterns that allow them to sleep better at night. According to the Department of Exercise Science at the University of South Carolina, there is a uniquely potent effect of exercise on sleep. The researchers of a 2005 study concluded that “no other stimulus elicits greater depletion of energy stores, tissue breakdown, or elevation of body temperature, respectively. Exercise offers a potentially attractive alternative or adjuvant (supporting) treatment for insomnia … Exercise could be a healthy, safe, inexpensive, and simple means of improving sleep.” (5)

Even when you’re feeling tired, if you think that skipping your normal exercise routine is going to positively impact your energy, you might want to think again about blowing off the gym or that run you planned. Exercise can actually help wake you up! After all, the daytime was meant for us to be active and outdoors for at least 30 minutes a day … rather than chained to your desk or slaving away in the kitchen.

While it might feel difficult to get started when you’re always tired, long-term exercise will result in better hormonal balance and prolonged energy as you get more used to it.

One study conducted by the University of Georgia, for example, found that when adults who were initially sedentary began exercising lightly over the course of six weeks — just three days a week for about 20 minutes — they had more energy overall compared to when they first began. (6)

How to Get Moving:

  • Try a standing desk or one that adjusts for standing and sitting.
  • Sit on a large exercise ball. It keeps your back straighter and engages your core without putting as much strain on your hips and legs.
  • Take “walk” breaks. Walk around your building, office area or parking lot for 15 minute blocks at a time.
  • Plan regular outdoor activities or exercise right before or after work. My favorite is a quick burst training workout first thing in the morning.
  • Take 5-minute stretch breaks for every hour of work.

 

Always Tired and How to Fix, sedentary lifestyle infographic

4. Depression 

Depression is one of the most common mental disorders and energy zappers in the U.S., with an estimated 16 million adults ages 18 or older having at least one major depressive episode per year. (7)

Depression Causes:

Depression is believed to be caused by such variables as:

  • high stress
  • unresolved emotional problems
  • neurotransmitter imbalances
  • hormonal imbalances
  • alcohol
  • nutrition deficiencies
  • lack of sunlight
  • toxicity from heavy metals
  • food allergies

Natural Remedies for Depression:

One of the biggest and most difficult symptoms to deal with regarding depression? Lack of energy and low motivation. Luckily, changes in your diet can really help alleviate depression. This is because foods can significantly affect our mood via the actions of neurotransmitters in our brain. Follow an anti-depression diet to start boosting your ability to produce “feel-good hormones”:

  • Drastically reduce your intake of processed and refined foods, fast foods, sugar-heavy foods, large amounts of simple carbohydrates, and caffeine and alcohol.
  • Replace these energy-busting foods with proteins, vegetables, healthy fats like omega-3 fatty acids and coconut foods, and other whole foods that make up a healing diet.
  • You can also try incorporating exercise, relaxation techniques and essential oils into your daily routine.  Essential oils, for example, are an all-natural and cost-effective way to boost mood.
  • Try essential oils like rose, bergamot, lavender, roman chamomile and ylang ylang which have been proven to help elevate mood for many people suffering from depression and anxiety.

 

Always Tired and How to Fix it, depression infographic

5.  Poor Quality Sleep (Not Enough or Not Consistent)

Most adults need between 7–9 hours of sleep consistently, each and every night, to feel their best, according to the National Sleep Foundation(8)

Poor Sleep Causes: 

  • poor diet
  • stress
  • staying up late
  • drinking alcohol
  • certain medications or supplements
  • mood or hormone imbalance
  • trauma or abuse
  • adrenal fatigue
  • pain and chronic pain
  • GERD//acid reflux/digestive disorders
  • normal family life — infants, children, etc.

There is such a range of reasons why we may not be sleeping long enough or well — and many more reasons than what I’ve listed here. However, it is important if you want long-term wellness for you and your family, to actively pursue healthy sleeping habits.

 Sleep deprivation studies repeatedly show a negative impact on mood, cognitive performance, and motor function,” state researchers from the Department of Neurology, Emory University School of Medicine. (9)

While it’s no surprise that you need to sleep in order to avoid feeling like you’re always tired, you may be surprised to hear how just a small amount of sleep deprivation over time can really add up and harm your health and mood.

A sleep clinic study done by the University of Pennsylvania School of Medicine found that chronic restriction of sleep periods (sleeping between 4–6 hours per night over a 14-day period) resulted in significant cumulative deficits in cognitive performance on all tasks. The study concluded that “chronic restriction of sleep to six hours or less per night produced cognitive performance deficits equivalent to up to two nights of total sleep deprivation. It appears that even relatively moderate sleep restriction can seriously impair waking neuro-behavioral functions in healthy adults.” (10)

It’s also worth finding out whether or not you suffer from sleep apnea, which is a disorder that causes poor sleep quality due to uncontrollable pauses in breathing, taking shallow breaths during sleep and suddenly waking up startled. During the night, someone with sleep apnea might repeatedly stop breathing up to 30 times every hour, often for very brief moments of time and without the person being aware of it at all. In fact, a scary finding is that many people with sleep apnea think that they actually get good sleep!

To confirm whether or not you have sleep apnea, a sleep study test called the polysomnogram will need to be performed.

Meanwhile, you will know by now whether or not you suffer from narcolepsy, a chronic neurological disorder that makes it difficult for the brain to control sleep-wake cycles. This disorder adversely affects the quality of life, as symptoms include extreme drowsiness and falling asleep unwillingly during an activity like work or school.

Natural Ways to Get to Sleep Fast:

  • Practice relaxation techniques that help you to unwind and fall asleep, such as journaling or reading.
  • Take an Epsom salt bath to soothe muscles and ease your mind.
  • Take magnesium supplements in the range of 300–400 milligrams, which promote relaxation and relieve muscle pain.
  • Use essential oils such as lavender or frankincense.
  • Avoid sugary and carb-heavy meals before bed which can give you a “sugar high,” keeping you up.
  • Limit caffeine to small amounts during the morning hours, or at least cut yourself off after noon.
  • Turn off all electronics two hours or more before bed to avoid blue-light exposure, which can disturb melatonin levels and make it hard for your mind to become sleepy.

 

Always Tired, How to Fix, poor quality of sleep infographic

6. Anemia

Anemia is a condition where a person has a lower than normal level of red blood cells.  Anemia is related to a low supply of oxygen reaching cells and tissues throughout the body.

Anemia symptoms include:

  • feeling like you’re always tired despite how much you sleep
  • weak bones and muscles
  • trouble exercising
  • being unable to concentrate

And in extreme cases:

  • tiredness, fainting
  • shortness of breath
  • heart attack, angina
  • spleen dysfunction
  • digestive issues
  • skin yellowing

Causes of Anemia:

  • Anemia occurs when there’s a problem with red blood cells making hemoglobin, a protein that carries oxygen throughout the body, especially to the brain where it’s much needed.
  • It’s connected to insufficient iron levels within the blood, in addition to low vitamin B12 and folate levels.
  • Anemia can also be caused by a loss of blood or a diet that’s too low in those essential nutrients and, thus, hinder the body’s ability to make enough hemoglobin.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, “If you have anemia, your body doesn’t get enough oxygen-rich blood. As a result, you may feel tired or weak. You also may have other symptoms, such as shortness of breath, dizziness or headaches.” (11)

Natural Remedies for Anemia:

Anemia symptoms can be greatly reduced by improving your diet and including plenty of foods that are rich in iron, vitamin B12 and folate. These include:

  • Liver (from beef, chicken etc.) that’s extremely high in iron and B vitamins.
  • Blackstrap molasses, which a healthy natural sweetener high in iron.
  • Brewer’s yeast, or nutritional yeast, which is loaded with B vitamins and tastes something like cheese but is actually totally dairy-free.
  • Foods high in vitamin C that help with iron absorption, such as citrus fruits and cruciferous vegetables like broccoli or cauliflower.
  • Green leafy vegetables that have a significant amount of iron and folate.

 

Always Tired and How to Fix it, Anemia Infographic

7. Leaky Gut Syndrome

Leaky gut syndrome is a condition in which your digestive tract becomes damaged and small holes begin to develop in your gut lining. Small particles that normally can’t pass through your gut wall begin seeping through into your bloodstream. When someone has leaky gut syndrome, some of the things that can pass through the gut lining include proteins like gluten, bad bacteria and undigested foods particles.

Symptoms of leaky gut syndrome include:

  • feeling tired
  • digestive issues like cramps, bloating or diarrhea
  • skin irritations and rashes
  • trouble concentrating and learning
  • muscle and joint pain
  • headaches
  • weight gain
  • changes in mood

Leaky Gut Syndrome Causes:

  • prescription medication
  • antibiotics
  • eating foods high in phytates and lectins — such as glutenous grains, nuts, seeds (not soaked or sprouted)
  • GMO foods
  • processed foods, added refined sugars, high fructose corn syrup
  • thyroid disease
  • autoimmune conditions

When it comes to your energy levels, leaky gut is problematic because it can result in a nutrient malabsorption that cuts short your body’s working supply of essential vitamins and minerals.

For example, B vitamins are crucial for energy production because they are responsible for turning the basic compounds found in the foods you eat — like glucose, amino acids and fatty acids — into useable “fuel” for the body. Iron and zinc levels (nutrients important for circulating oxygen throughout the body) may also become low due to leaky gut.

Natural Remedies for Leaky Gut Syndrome:

To effectively solve leaky gut syndrome, you need to adjust your diet and certain lifestyle factors, too:

  • The solution to healing leaky gut includes removing foods and factors that damage the gut (like gluten and sugar). Replace these with various healing foods such as fermented foods, bone broth, sprouted grains, seeds and nuts, healthy sources of protein, vegetables and lots of healthy fats.
  • Also consider taking gut-healing supplements like probiotics, L- glutamine, pancreatic enzymes and quercetin.
  • Make sure to fix any nutrient deficiencies by including plenty of whole foods in your diet that supply zinc, iron and B vitamins.

 

Always Tired, How to Fix it, Leaky Gut Syndrome Infographic

8. Dehydration

Dehydration occurs when there is an excessive loss of body fluids, especially of water and electrolytes — or not enough water taken in.  When you start to feel thirsty, you body is already dehydrated.

Causes of Dehydration:

  • Excessive exercise without replenishing
  • drinking soda or other beverages instead
  • being outside in the hot sun for an hour or more
  • illness — vomiting, diarrhea, sweating
  • diabetes
  • prescription medications
  • menstrual cycle
  • IBS
  • stress
  • neglecting to drink water
  • higher altitudes

The most common cause of dehydration is simply not drinking enough water, or substituting water intake with only soda or juice. This is a critical mistake as not only does that spike your blood sugar, but also your cells cannot get enough water to function properly!

The major electrolytes in the body — sodium, potassium, chloride and bicarbonate — are ion compounds that literally help your body to have energy via the force of electricity that keeps your organs and cells functioning. Some parts of the body that are more “electrically wired” and require a high amount of electrolytes and water include the brain, heart, nervous system and muscles.

Dehydration affects the actual viscosity (thickness) of your blood and the amount that your heart must beat every minute, as it tries to get oxygen to all your cells.

When you’re dehydrated, your heart sends oxygen and nutrients to your brain, muscles and organs at a slower pace; as a consequence, you begin to feel:

  • fatigued/exhaustion
  • lethargic
  • moody
  • like you have “brain fog”
  • weakness in muscles
  • unable to concentrate and perform tasks

According to researchers from the University of Barcelona’s School of Psychology, “being dehydrated by just 2 percent impairs performance in tasks that require attention, psychomotor and immediate memory skills.” (12)

Natural Remedies for and Prevention of Dehydration:

Drink more water throughout the day, increase your intake of vegetables and fruits, and make sure you’re getting plenty of electrolytes in the form of whole foods. When it comes to fruits and vegetables, some of the best options to obtain electrolytes and to stay hydrated include:

  • Coconut water
  • Celery
  • Watermelon
  • Cantaloupe
  • Cucumber
  • Kiwi
  • Bell peppers
  • Citrus fruit
  • Carrots
  • Pineapple

To calculate the amount of water you need to drink daily to avoid dehydration, take your weight in pounds, divide that number in half. In other words, if you’re a woman who weighs 140 pounds, you need to drink roughly 80 ounces per day, or roughly ten 8-ounce glasses of water to stay fully hydrated.

But this is only the amount of water if you do not exercise or do anything strenuous! If you work out or if you are active, then you ideally need to drink at least an extra eight ounces for every 30 minutes of exercise.

Always Tired and How to Fix it, Dehydration Infographic

9. Emotional Stress

Can tiredness be psychological? Well, emotional stress can take a huge toll on your energy levels, especially when stress progresses to the point of an anxiety disorder or a sleep-related problem.

According to the Anxiety and Depression Association of America (AADA), anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the U.S. ages 18 and older (which is 18 percent of the U.S. population). The AADA states that “anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment”. (13)

Emotional Stress and/or Psychological Causes:

Anxiety disorders are caused by a complex set of risk factors including:

  • genetics
  • brain chemistry
  • diet and lifestyle habits
  • It’s also very common for someone with anxiety to also have a form of depression, and vice versa — therefore, energy levels can suffer even more.
  • poor gut health

Natural Remedies for Emotional Stress:

To combat emotional stress, you’ll want to focus on adjusting your diet (more on that below), but also:

  • get plenty of sleep and exercise.
  • avoid stimulants, including those found in many processed foods.
  • Also try using essential oils, adaptogen herbs, and taking supplements like magnesium and B vitamins that support your ability to cope with stress.
  • probiotics.
  • consider a healing diet to more thoroughly resolve the problem.

 

Always Tired and How to Fix it, Emotional Stress Infographic

10. Blood Sugar Imbalance

Most people have blood sugar imbalances that can be easily fixed, but they aren’t even aware that this is a major contributing factor to their health problems and lack of energy. Chances are if you’re always tired, your blood sugar has something to do with it. Over time, imbalances in blood sugar can lead to serious diseases like type 2 diabetes, which has sadly become an “epidemic” in the U.S., with over 12 percent of the adult population now considered diabetic according the U.S. Centers for Disease Control. (14)

Symptoms of a blood sugar imbalance include:

  • feeling fatigued/exhaustion
  • food cravings
  • headaches
  • moodiness
  • anxiety

Causes of Blood Sugar Imbalance:

  • poor diet (processed foods, added sugars and simple carbohydrates)
  • type I & II diabetes
  • pancreatic function
  • parasites
  • candida

Blood sugar levels become unbalanced when your diet is too high in various forms of sugar, which enter the bloodstream rapidly and can cause mood swings due to extreme elevations in blood glucose. Sugary foods, especially processed ones that contain tons of added sugar, put you on a “sugar high” followed by a “sugar crash.”

Natural Remedies for Blood Sugar Imbalances:

To get blood sugar levels back under control, you’ll need to really reduce, or even to completely eliminate, all sources of refined sugar from your diet. These include:

  • All sugary beverages — which are some of the worst culprits — like all soda, fruit juice, energy drinks, and sweetened coffee or tea beverages.
  • Packaged snacks like all cookies, cakes, cereals and candy.
  • Even natural sweeteners like raw honey and maple syrup, which can still affect blood sugar levels.
  • Also consider cutting back or eliminating grains, especially gluten-containing grains like wheat products (including “whole wheat”). These contain large amounts of carbohydrates that are broken down into sugar within a few minutes of consumption. They can cause intestinal inflammation that affects hormones like cortisol and leptin, leaving you feeling weak and tired.
  • Conventional (nonorganic and pasteurized) cow’s milk and dairy products should also be eliminated. Stay away from dairy products that contain A1 casein, which is produced by conventional cows and found in most milk, yogurt and cheese that’s available in the grocery store. When buying dairy, only purchase raw and organic kinds from pasture-raised animals.

 

Always Tired, How to Fix it, Blood Sugar Imbalance Infographic

11. Poor Diet

You’ve probably noticed that almost all of the causes of you feeling like you’re always tired can be partially alleviated through changing your diet. That’s because your diet ultimately impacts your:

  • hormones, causing imbalances
  • neurotransmitter function, which make you prone to anxiety or depression
  • sleep cycles, making it hard to get enough restful sleep
  • mood
  • outlook on life
  • motivation and so much more

Causes of a Poor Diet Causing You To Be Tired:

  • habits
  • lifestyle
  • convenience
  • other influences
  • low-priority

One of the biggest risk factors for feeling tired all the time is being a “carboholic,” meaning someone who overeats grains, refined carbs and sugary foods. This same person also doesn’t acquire enough healthy fats, proteins, vegetables and essential nutrients that support ongoing energy.

How to Correct a Poor Diet:

Instead of hitting the dreaded 2 p.m. “post-lunch coma,” try changing your diet to incorporate more of these energy-promoting foods:

  • Foods high in B vitamins — B vitamins are abundant mostly in protein-rich foods.  Try having plenty of sources like grass-fed beef, wild-caught fish, cage-free organic eggs and poultry, and all kinds of green leafy vegetables.
  • Foods high in calcium, magnesium, selenium and zinc, which can all help you to relieve stress and get better sleep — these include unpasteurized organic dairy products, avocados, wild-caught salmon, green vegetables, nuts and seeds.
  • Healthy sources of fats, including omega-3 fatty acids — wild-caught fish, seeds, coconut and olive oil, avocados, and nuts can help stabilize hormones and your mood, so you sleep through the night better and fight depression, stress, and thyroid (such as hypothyroidism) or adrenal disorders.

At the same time, try to limit or avoid the following …

  • High-sugar foods: Consuming too much sugar can negatively impact your energy by giving you blood “sugar highs” followed by “lows.”
  • Processed and refined flour: These “simple carbohydrate” foods act very similar to sugar in the body. They lead to fluctuations in blood sugar, mood swings, hormonal changes and food cravings.
  • Excessive caffeine: Too much caffeine can cause anxiety and hinder your ability to sleep well, even if you stop drinking it in the afternoon. Caffeine can remain in your system for up to six hours, so if you are going to have some, curb your intake by around noon each day.
  • Too much alcohol: Alcohol may help you to fall asleep, but it also interferes with REM sleep (rapid eye movement sleep), which is the deepest sleep state that’s needed to feel rested the following day. It can also increase anxiety and make it hard to manage stress.

 

Always Tired and How to Fix it, poor diet infographic

By Dr. Josh Axe, a certified doctor of natural medicine, doctor of chiropractic and clinical nutritionist with a passion to help people eat healthy and live a healthy lifestyle

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Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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