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Insomnia Causes: Four Nutritional Deficiencies to Watch For

Posted by: on: March 2, 2018

insomnia, stress, sleep remediesBy Jessica Velasco | Courtesy of Natural News

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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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You are what you eat,” as the saying goes. Apparently, what you eat affects how you sleep too.

Studies have found that nutrition has a huge impact on how well you do (or do not) sleep. Ensuring that you get sufficient amounts of the four nutrients listed below is a great step toward ridding yourself of sleep troubles and insomnia.

Foods rich in calcium1. Calcium

It is common knowledge that calcium is necessary for bone development. What is not as well-known is the subtle role that calcium plays in allowing your body to sleep well.

Calcium naturally soothes the nervous system, which speeds up the process of quieting down the mind prior to sleep. When you are stressed, calcium levels are rapidly depleted, which makes it even harder to fall asleep.

Good sources of calcium are organic dairy products, beans, nuts, seeds, seaweed, broccoli, and calcium-fortified products.

If you decide to take calcium supplements before bed, remember that your vitamin should also contain vitamin D as vitamin D facilitates calcium absorption.

2. MagnesiumFoods High in Magnesium on wooden table.

Magnesium deficiency can lead to unexplained anxiety and nervousness, which makes it difficult to fall asleep.

Even worse is that once asleep, people with magnesium deficiency sleep lightly and wake up frequently. As a result, it is difficult to feel rested even in the morning even if you were able to fall asleep.

To counteract a deficiency, eat foods that are high in magnesium like almonds, cashews, and bran.

3. B-Complex Vitamins

Several vitamins are included in the B-complex. Vitamins B3, B5, B9, and B12 are particularly important in the body for regulating sleep cycles.

Vitamin B3, also known as niacin, is recommended to help people with depression or those who wake up frequently to sleep better. Vitamin B3 also enhances the effectiveness of tryptophan, an amino acid that aids in the production of serotonin (a mood regulator).

Vitamin B5, also known as pantothenic acid, can help reduce feelings of anxiety or stress. Without enough vitamin B5, you may start to feel fatigued yet unable to sleep.

In its natural state, the vitamin B9 is called folate; folic acid is the term used when the nutrient is man-made. Whether you get folate from your diet or folic acid from a supplement, it is yet another B vitamin deficiency that can exacerbate insomnia. Folate is found in green leafy vegetables (spinach, lettuce, broccoli), beans, peas, lentils, lemons, bananas, and melons.

Vitamin B12, also known as cobalamin, helps the body maintain its circadian rhythms, which control the sleep and wake cycles. Without enough B12, you may start to feel irritable, exhausted, and have trouble focusing and falling asleep. Many doctors recommend vitamin B12 to treat insomnia and possibly rectify other sleep disorders.

zinc foods4. Zinc

A study on the zinc levels of adults found that higher levels resulted in participants sleeping uninterrupted for longer duration.

Zinc is found in beef, lamb, sesame seeds, pumpkin seeds, cashews, turkey and lentils.

In closing, if you suffer from insomnia or sleep disturbances, take a moment to consider your diet. In general, if you eat well, you sleep well. Talk to your doctor about potential absorption issues that can lead to deficiencies, which in turn can cause insomnia.

A note from Nutrition Breakthroughs: Supplements that encourage good digestion and absorption of food and vitamins include digestive enzymes and probiotics such as acidophilus. Fermented foods like sauerkraut also add beneficial bacteria to the stomach.

This health news is shared 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.

 

Article Source: http://blogs.naturalnews.com/four-nutritional-deficiencies-can-cause-insomnia/

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Healthy Gums and Teeth – Best Ways to Use Coconut Oil

Posted by: on: February 22, 2018

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

Coconut oil for teeth and gums*******************************************
Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II

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

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

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

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

What is Coconut Oil?

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

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

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

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

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

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

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

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

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

Lauric Acid Can Kill Harmful Mouth Bacteria

Half a Coconut and a Spoon with Coconut Oil

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

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

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

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

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

It Can Reduce Plaque and Fight Gum Disease

Coconut Oil on Wooden Table

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

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

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

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

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

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

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

It Can Prevent Tooth Decay and Loss

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

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

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

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

How to Oil Pull With Coconut Oil

A Jar of Coconut Oil and a Teaspoon

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

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

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

Here’s how to do it:

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

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

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

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

Homemade Toothpaste with Coconut Oil

Coconut Oil, a Toothbrush and a Coconut Slice

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

Here is a simple recipe:

Ingredients

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

Directions

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

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

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

Take Home Message

Coconut oil attacks the harmful bacteria in your mouth.

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

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

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

Article source: https://authoritynutrition.com/coconut-oil-and-teeth/

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The Top Nine Low-Carb Food Swaps Nutritionists Love

Posted by: on: February 9, 2018

carbsBy Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information
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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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Carbohydrates have been a mainstay for lots of individuals who say they love “comfort foods” like macaroni and cheese, glazed donuts, white rice and white bread. Anyone eating for their health, however, knows these foods are on the naughty list. They’re just plain bad for you.

That doesn’t mean that all carbs are bad for you, though. There are plenty of good ones in the world of nutrition, containing things like protein, iron, fiber and B-vitamins.

There are two types of carbohydrates: simple and complex. The foods listed above are simple; you could think of them as simply substandard, sinful or sketchy. The point is to avoid them. One of the biggest problems with them is sugar. Complex carbs, on the other hand, are commendable, constructive and correct.

Kim Larson, a registered dietitian from the Academy of Nutrition & Dietetics, says that when it comes to carbs, the simple ones are composed of short-chain carbon molecules that basically head straight for your bloodstream and spike your blood sugar. She noted:

“Any simple carbohydrate, or just straight up sugar, really has no redeeming qualities, nutritionally speaking. Sugar also causes inflammation, which is connected to a slew of problems like heart disease and cancer. It’s also bad for your skin, contributing to signs of aging, like wrinkles.

Complex carbohydrates have longer chains of carbon molecules, so it takes longer for your body to break them down. Which means the sugar isn’t ‘dumped’ into our bloodstream.”

Not All Carbs Are Created Equal

A healthy way to phase simple, refined carbs out of your diet, occasionally or daily, is to replace them with veggies and, in moderation, a healthy amount of fruit and pulses, another name for legumes. This is especially true if you want to add more vitamins and other nutrients to your daily meals.

Seven nutritionists were asked to submit their favorite low-carb “swaps” as inspiration to people who would like to lower their carb intake without giving up flavor. Here are their best ideas.

Nine Low-Carb Swaps

sweet potato chips1.Sweet potato “toast”

One of the reasons people buy bread is so they can have toast. Can you believe sweet potatoes offer a solution for people seeking to cut more carbs by ditching their toast?

As registered dietitian Stephanie Middleberg, who founded Middleburg Nutrition, explains, sweet potatoes contain more fiber than whole wheat bread, plus they’re not processed. Further, they come with high amounts of vitamins A and C, potassium and magnesium.

Peel your sweet potato, slice it up and pop the slices in the toaster. Afterward, you can top it with any number of flavors to suit your taste. Eggs, nut butter, wild Alaskan salmon salad, brie — be inventive!

2.Mashed turnips

While turnips are a starchy vegetable like potatoes, they contain only two-thirds of the calories. At the same time, you get lots of fiber to keep things moving smoothly through your colon — 8 grams in a single-cup serving — vitamins A, C and K, and antioxidants to help fight disease.

They’re simple to prepare: Wash, peel and steam them, or bake them like squash or traditional potatoes and scoop out the insides. Just like their more familiar counterparts, adding a bit of grass-fed raw milk, butter and cheese provides a delicious side dish.

fava beans3.Fava bean flour

Fava beans, sometimes known as broad beans, come in a pod similar to green beans. In the pod, they’re tender and tasty when they’re young but become bitter when they’re mature, so it’s best to remove the pod and release the beans inside to use in a myriad of recipes, including salads.

However, they also come in the form of flour, simply ground fine as an excellent alternative to conventional all-purpose flour.

Fava beans are an excellent source of folic acid and a good source of potassium, magnesium, minerals and antioxidants, but they’re also high in protein and fiber. Best of all fava bean flour works well in nearly every recipe that requires flour.

lettuce wraps4.Lettuce wraps

Trendy restaurants have been wrapping chicken, turkey and veggies in lettuce for several years, but individuals at home have the same option, along with a variety of other greens, to cut down on the white bread that is an unfortunate hands-down favorite of many sandwich eaters.

Try seasoned white beans in kale leaves topped with marinara. Registered dietitian and nutritionist Marisa Moore said, “Collard greens, kale, chard and lettuce leaves are a nutritious way to cut calories on sandwiches and a good replacement for taco ‘shells’ too.”

She added that this type of veggies-for-grains swapping can save as much as 300 calories in one meal.

5.Applewich

Sandwiches are a convenient option for a quick meal. Bread is the obvious go-to for the outer portion for many, but a fun way to make the swap is to replace the bread with apple slices.

Cut an apple so that you have two circular slices about a quarter-inch thick and spread each slice with nut butter. Then top each layer with additions like pumpkin seeds, cinnamon or dried cherries. When you press them together, the nut butter keeps the extras from falling out.

6.Whipped cauliflower

According to Nutrition Data, the nutritional differences between 100 grams of white potatoes and the same amount of cauliflower makes the latter nutritionally superior.

The potato has 2 grams of fiber, 1 gram of sugar and 21 grams of carbohydrates. Steamed cauliflower has 3 grams of fiber, 2 grams of sugar and only 5 grams of carbohydrates.

You may have seen it on social media, the yummy alternative to the white potato that’s been the only option up to now for mashed, buttery goodness.

Cauliflower florets “riced” in a food processor and steamed is simply delicious as a stand in, and might even become your new favorite option. Try adding a dash of celery root, onion powder and/or garlic powder with a little salt, and you won’t be disappointed.

7.Carrot “noodles”

Spiralized zucchini, affectionately known as “zoodles,” are a “thing” in circles where delicious alternative dishes are explored with gusto, but carrot noodles work well, too, or simply slice them thinly. As a pasta substitute, you end up eating fewer carbs, and the texture is pleasingly crunchy. Thai peanut sauce is a great topping for this dish, and it’s not only low-carb but gluten-free.

8.Spaghetti squash

If you haven’t tried this alternative pasta option, you should. Making this replacement can cut carbs, and at the same time provide you with potassium, folate and fiber. In fact, a 1-cup serving will save you about 200 calories and about 30 grams of carbohydrates.

Simply slice your squash lengthwise, place it cut side up in a baking dish with a half-inch of water in it. Salt and butter it to keep it moist and bake it for one hour in a 350-degree F oven. Just use a fork to scrape across the surface, and “spaghetti” will appear. Serve it just like traditional spaghetti, or try topping it with raw grass-fed ricotta cheese and fresh herbs.

9.Broccoli “rice”

You’ve heard of riced cauliflower, but broccoli is a yummy alternative. Preparing it is easy: toss broccoli florets into your processor (or grate them), then steam or sauté them with a little natural salt and grass-fed butter. Broccoli rice brings a good serving of fiber, vitamin B6 and vitamin K, helping to lower your diabetes and heart disease risk.

Wonder Bread: Pale, Air-Pumped and Thoroughly American

Few food products are as thoroughly American as packaged, pre-sliced white bread. As Life in the USA observed: “While hearty white breads have always been produced, a bread brand called ‘Wonder Bread,’ known for its feathery lightness, became a household favorite. Large automated bakeries create Wonder’s unique texture (considered a culinary abomination by many) by injecting air into the bread to make it rise; the yeast is added only as a flavoring.”

Today, supermarkets in every city in America might offer as many as 50 types of bread, from white to fat-free to seven-grain to country rye. While most of them are quite similar, most are mass produced with additions of “bad” fats and sugars.

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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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Get your copy of Dr. Mercola’s “Take Control of Your Health” eBook for free here:

http://www.mercola.com/ebook/take-control-of-your-health.aspx

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Good Bone Health: Olive Oil Proven to Prevent Osteoporosis

Posted by: on: January 25, 2018

olive oil prevents osteoporosisAccording to the International Osteoporosis Foundation: “Osteoporosis and low bone mass are currently estimated to be a major public health threat for almost 44 million women and men aged 50 and older in the USA.”

The very good news is that a tasty food oil has been shown to help protect the bones as people age.  A recent study from the International Journal of Environmental Research and Public Health has discovered that olives, olive oil and their potent plant nutrients called “polyphenols”, have a high potential for strengthening bones and preventing osteoporosis.

Studies with animals and humans show evidence that the bone protective effects of olives and oil are caused by three different abilities.  These foods can inhibit the breakdown of bone and its minerals; they have a positive effect on new bone formation; and the unique underlying action behind this is the power of olives to suppress inflammation and stress in the body.

Cellular studies have demonstrated that the plant nutrients in olives enhance the growth of cells that form new bone and decrease the growth of bone cells that break down bone tissue. Human studies revealed that daily consumption of olive oil could prevent a decline in bone mineral density.  The research scientists concluded that eating olives, olive oil and their specific plant nutrients, are effective dietary improvements to keep bones strong and prevent osteoporosis.

Other studies have found that olive oil can protect against high blood pressure, heart disease, stroke, Alzheimer’s disease and diabetes.  Some good ways to eat olive oil is to use it in salad dressings and on vegetables, rub it on meat and fish before cooking to keep it moist, use it instead of butter in sauces and gravies, spread it on fresh bread, and saute or cook food with it.

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

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Heart Health: How to Keep it Humming Along Well

Posted by: on: January 14, 2018

A revealing discovery was made In the middle of the seventeenth century.
An Englishman named Harvey discovered that the job of the heart is to pump
the blood throughout the body, almost in a continuous circle – carrying food
and other substances to all the cells, muscles, bones and skin.  Indeed, the
heart is an intricate and capable machine, composed almost entirely of muscle.

As the heart is basically a muscle, its strength can be greatly increased with
regular exercise and physical activity.  One example is a study from the Journal
of the American Medical Association where researchers followed the exercise
activity of 10,224 men and 3,120 women for eight years.  The interesting thing
they learned is that higher levels of physical fitness can prolong people*s lives
overall, mostly due to lowered rates of cardiovascular (heart) disease and
cancer (1).

Another study found that lack of physical activity is a definite
risk factor for the development of heart disease (2). 

Brisk walking is an excellent choice of exercise (one of the best), and so is stair
climbing, calisthenics, jogging, bicycling, swimming and various team sports.
These are all very beneficial when done regularly. If you*re just beginning an
exercise program, take it slowly at first and build it up gradually. Be sure to
include some training for your arms, as the heart rate and blood pressure
response during arm exercise is even higher than with leg exercise (3).

There are some unique heart-loving foods and supplements that have proven
themselves winners for increasing the health of the heart and blood vessels.
These include fish, fish oil capsules, garlic, Vitamin E, Vitamin C, and
Co-enzyme Q10. Eating fish and/or taking fish oil supplements is a good
source of omega-3 fatty acids. Omega-3 is a special type of fat that he body
cannot make by itself and is as vital to the health as vitamins. In the
Netherlands, eating a mere one ounce of fish daily was associated with 50%
fewer deaths from coronary heart disease — in other words, it cut the risk
in half (4).   In another study done in the UK, fish oil greatly improved the
function of small arteries in patients with excess cholesterol in their blood (5).

Cholesterol is not an entirely bad thing — In fact, it is vital for the health of
the body.  The body uses it as the basis for making adrenal hormones, sex
hormones, cell membranes, and vitamin D. The problem occurs when
cholesterol accumulates in the veins and arteries to high levels and begins
to clog them.

Garlic is a favorite plant for lowering cholesterol. It also inhibits
blood clotting and reduces blood pressure (Preventive Medicine,
1987, vol. 16).  The best way to benefit from garlic is to eat it raw or
cooked on a frequent basis. It is also beneficial in supplement form.

Vitamin E and C are powerful antioxidant vitamins. An *anti* oxidant is a
compound that protects tissues from the damage caused by oxygen when
it acts to produce free radicals.  Free radicals are molecules that have lost
one of their electrons and become highly unbalanced.  In order to obtain
the missing electron, they attack other molecules and modify their chemical
structure.  This can create a chain reaction that in essence, causes our
bodies to rust from the inside out.  Free radicals play a primary role in the
aging process and contribute to degenerative diseases such as heart disease
and cancer.  Vitamins C and E are two of the most effective antioxidants. 

One study of 11,178 people, aged 67 to 105 years old, found very good results
from combining vitamins E and C. (6) Those who were taking vitamin E
supplements at the beginning of the study had a 34% lower risk of death from
heart disease than those who were not. The combination of vitamins E and C
together created a total risk reduction of 53%.

Coenzyme Q10 is another uniquely potent antioxidant. It is also known as
ubiquinone.  It comes from “ubiquitous” which means “found everywhere” as
it is found in every cell in the body. CoQ10 was first used by the Japanese to
strengthen the heart muscle. Heart patients who have supplemented with
CoQ10 have had positive results, particularly in protecting the heart from
insufficient blood flow. In one study, treatment with Q10 four times a day for
four weeks reduced the frequency of angina attacks (heart pain) by 53 percent
and also increased the patient’s exercise tolerance — all without any side
effects (American Journal of Cardiology, 1985, vol. 56).

Keep your heart happily humming along by doing a variety of enjoyable
exercises and adding some heart-loving foods and supplements to your diet.

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

REFERENCES:

1. Blair SN, Kohl HW III, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons
LW. Physical fitness and all-cause mortality: a prospective study of healthy
men and women. JAMA.. 1989;262:2395-2401

2. Powell KE, Thompson PD, Caspersen CJ, Kendrick JS. Physical activity
and the incidence of coronary heart disease. Annu Rev Public Health..
1987;8:253-287

3. Franklin BA, Vander L, Wrisley D, Rubenfire M. Aerobic requirements of
arm ergometry: implications for exercise testing and training. Phys Sports Med

4 Kromhout D, Bosschieter EB, de Lezenne Coulander C. The inverse relation
between fish consumption and 20-year mortality from coronary heart disease.
N Engl J Med 1985;312:1205-9

5. Grahame K. Goode, MB “Dietary Supplementation With Marine Fish Oil
Improves In Vitro Small Artery Endothelial Function in Hypercholesterolemic
Patients” (Circulation. 1997;96:2802-2807.

6. Stampfer M, et al. Vitamin E consumption and the risk of coronary heart
disease in women. N Engl J Med. 1993;328:1444-1449.

 

Article source:
http://www.nutritionbreakthroughs.com/html/keep_your_heart_
humming_with_h.html
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Consistent Bed Time Gives Healthier Weight Per Study on Sleep and Health

Posted by: on: January 1, 2018

Sleep better with Sleep Minerals IINews from ScienceDaily .com

Prior research has shown not getting enough sleep can impact your weight, but new research from Brigham Young University in Utah finds the consistency of your bed time and wake time can also influence body fat.

Exercise science professor Bruce Bailey studied more than 300 women from two major Western U.S. universities over the course of several weeks and found that those with the best sleeping habits had healthier weights.

The main findings from the study, published online in the American Journal of Health Promotion revealed that a consistent bed time and, especially, a consistent wake time are related to lower body fat.  Getting less than 6.5 or more than 8.5 hours of sleep per night is associated with higher body fat.  Quality of sleep is important for body composition.

Women in the study were first assessed for body composition, and then were given an activity tracker to record their movements during the day and their sleep patterns at night. Researchers tracked sleep patterns of the participants for one week.

The most surprising finding from the study, according to the researchers, was the link between bed time and wake time consistency and body weight. Study participants who went to bed and woke up at, or around the same time each day had lower body fat. Those with more than 90 minutes of variation in sleep and wake time during the week had higher body fat than those with less than 60 minutes of variation.

Wake time was particularly linked to body fat: Those who woke up at the same time each morning had lower body fat. Staying up late and even sleeping in may be doing more harm than good, professor Bailey said.

“We have these internal clocks and throwing them off and not allowing them to get into a pattern does have an impact on our physiology,” Bailey said.  Bailey related consistent sleep patterns to having good sleep practices. When sleep practices are altered, it can influence physical activity patterns, and affect some of the hormones related to food consumption contributing to excess body fat.

Bailey and his team also found there was a sweet spot for amount of sleep: Those who slept between 8 and 8.5 hours per night had the lowest body fat.  Sleep quality also proved to have a strong relationship to body fat. Sleep quality is a measure of how effective sleep is, or how much time spent in bed is spent sleeping. Those who had better sleep quality had lower body fat.

To improve sleep quality Bailey recommended exercising, keeping the temperature in the room cool, having a quiet room, having a dark room, and using beds only for sleeping.

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.

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and was 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.”

Article source: http://www.sciencedaily.com/releases/2013/11/131118133050.htm

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Transform Your Sleep by Blocking Blue Light at Night

Posted by: on: December 22, 2017

Blue light at computerBy Kris Gunnars, CEO and Founder of Authority Nutrition, BSc (Bachelor’s Degree in 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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Sleep is highly underrated.

It is one of the “pillars” of optimal health… just as important as diet and exercise.

Poor sleep is linked to heart disease, type 2 diabetes and depression. It is also one of the strongest risk factors for obesity.

The problem is that humans are sleeping much less than they did in the past.

But that’s not the end of it, unfortunately… the quality of our sleep has suffered as well.

It turns out that perhaps the single biggest contributor to our collective sleep problems, is the use of artificial lighting and electronics at night.

These devices emit light of a blue wavelength, which tricks our brains into thinking that it is daytime.

Numerous studies suggest that blue light in the evening disrupts the brain’s natural sleep-wake cycles, which are crucial for optimal function of the body.

Fortunately, this problem has a simple solution and there are a few actionable stepsyou can take to get rid of that blue light in the evening, potentially improving your health at the same time.

Let me explain how that works…

Blue Light is Crucial in The Daytime… But a Disaster at Night

Orange Clock

Our bodies have an internal “clock” that is situated in the brain.

This clock regulates our circadian rhythm, the 24-hour biological cycle that influences many internal functions

Most importantly, it determines when our bodies are primed to stay awake and be productive, and when we feel tired and want to go to sleep.

The circadian rhythm isn’t 100% accurate. Sometimes it is a bit longer than 24 hours, sometimes a bit shorter.

For this reason, it needs signals from the external environment in order to adjust itself. The most important signals that adjust this internal clock are daylight and darkness.

This actually makes perfect sense… throughout evolution, brightness meant that it was daytime and that we should be awake and get stuff done, while darkness meant that it was time to sleep and recover.

But not all light is equal, it is primarily light of a blue wavelength (blue light) that stimulates sensors in the eye to send signals to the brain’s internal clock.

Keep in mind that sunlight and white light contain a mixture of various wavelengths. There is a lot of blue light within.

Getting blue light (especially from the sun) in the daytime is very important. It helps us to stay alert, while improving performance and mood.

There has even been some success using blue light therapy devices to treat depression, and blue light bulbs in an office can reduce fatigue and improve the mood, performance and sleep of workers.

But even though blue light is incredibly beneficial during the day, it can be a complete disaster if we are exposed to it in the evening.

The problem is that modern light bulbs and electronic devices (especially computer monitors), also produce large amounts of blue light and “trick” our brains into thinking that it is daytime.

When it gets dark in the evening, a part of the brain called the pineal gland secretes the hormone melatonin, which signals to our bodies and brains that it is time to get tired and go to sleep.

Blue light, whether from the sun or a laptop, is very effective at inhibiting melatonin production.

This means that our bodies don’t get the proper signal that it’s time to go to sleep, reducing both the quantity and quality of our sleep.

Studies have linked melatonin suppression in the evening to various health problems, including metabolic syndrome, obesity and cancer, as well as mental disorders like depression.

Many have speculated that melatonin-disrupting blue light may be one of the key drivers behind obesity and many of the chronic diseases that are so common today.

However… indoor lighting and electronic devices are a major part of the modern lifestyle and they aren’t going away anytime soon.

Fortunately, there is a simple way to block blue light from entering your eyes and disrupting the natural sleep-wake cycle.

Bottom Line: Blue light in the evening tricks the brain into thinking that it is daytime, which inhibits the production of melatonin and reduces both the quantity and quality of sleep.

Using Blue-Blocking Glasses at Night is a Simple Way to Solve This Problem

Orange Glasses

The easiest and most effective way to avoid blue light in the evening, is to use amber-colored glasses.

These glasses effectively block all blue light, so your brain doesn’t get the signal that it is supposed to stay awake.

Studies show that when people use blue-blocking glasses, even in a lit room or using an electronic device, they produce just as much melatonin as if it were dark.

In one study, people’s melatonin levels in the evening were compared during three different lighting conditions.

  1. Dim light.
  2. Bright light.
  3. Bright light with blue-blocking glasses.

The graph below shows what happened to a typical subject’s melatonin levels…

Kayumov et al, 2005 - Light and Melatonin

As you can see, the bright light almost completely suppressed melatonin production, while the dim light did not.

But the people wearing the blue-blocking glasses produced the same amount of melatonin as those being exposed to the dim light. The glasses almost completely blocked the melatonin suppressing effect of the bright light.

Now to the fun part… not only have blue-blocking glasses been shown to increase melatonin, studies also suggest that they can cause major improvements in sleep and mental performance.

In one study, 20 individuals were randomized to use either blue blocking glasses, or glasses that didn’t block blue light, for 3 hours before bedtime. The study went on for two weeks.

The subjects using the blue-blocking glasses had major improvements in both sleep quality and mood.

These glasses have also been shown to greatly improve sleep in shift workers, when they put them on before bedtime.

There was also a study in elderly cataract patients, showing that blue-blocking lenses improved sleep and significantly reduced daytime dysfunction.

Overall, it seems pretty clear that using blue-blocking glasses in the evening is effective. Not only does it improve sleep, but it also improves mood and cognitive function.

Of course, this hasn’t been studied in a large, long-term study… but given the immenseimportance of sleep for health, it wouldn’t surprise me if these glasses could also help prevent chronic disease and lead to a longer life.

Bottom Line: Studies show that blue-blocking glasses increase melatonin production in the evening, leading to major improvements in sleep and mood.

Other Ways to Block Blue Light

Laptop With Orange Screen

If you don’t want to use these glasses every night, then there are a few other ways to reduce blue light exposure in the evening.

One popular way is to install a program called F.lux on your computer.

This program automatically adjusts the color and brightness of your screen based on your timezone. When it is dark outside, the program effectively blocks all blue light from your computer and gives the screen a faint orange color.

Although I’m not aware of any study on it, many people who use the computer a lot in the evening claim that this program helps them fall asleep.

There are a few other things you may want to consider:

  • Turn off all lights in your home 1-2 hours before bedtime.
  • Get a red or orange reading lamp, which doesn’t emit blue light. Candlelight works well too.
  • Keep your bedroom completely dark (highly recommended), or use a sleep mask.

It is also important to expose yourself to plenty of blue light during the day. If you can, go outside during the day and get some natural sunlight.

If that is not an option, consider using a blue light therapy device in the daytime. It is like a strong lamp that simulates the sun and bathes your face and eyes in blue light.

What to Expect

I have a long history of sleeping problems. It usually takes me at least an hour to fall asleep and I tend to wake up frequently throughout the night and feel poorly rested in the morning.

However… about a week ago, I purchased blue-blocking glasses from Amazon. I got the ones made by UVEX – they are cheap but get the job done.

I’ve set a reminder on my phone to always put them on at 8:30 pm. If I’m not home at that time, then I just put them on as soon as I get home in the evening.

After having them on for about 1-2 hours, I start feeling very relaxed and naturally tired.

Since I started using them, I’ve been falling asleep much faster and waking up refreshed in the morning. My mood has improved significantly and I’m finding it a lot easier to think and write.

I’ve personally tried a lot of different things in order to sleep better… but using blue-blocking glasses is by far the most effective sleep “hack” I have tried.

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This health news is shared 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.

Article Source: https://authoritynutrition.com/block-blue-light-to-sleep-better/

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The Best Food Sources of Calcium for Good Sleep, Strong Bones

Posted by: on: December 10, 2017

Calcium foods and sourcesGreetings to you,

Here is a valuable chart of the best food sources of calcium, some of which may actually be a surprise.

Calcium is one of the most famous of all minerals due to its vast array of benefits to our health. Dr. Linus Pauling, the two-time Nobel Prize winner said: “You can trace every sickness, every disease, and every ailment to a mineral deficiency.”

Studies have proven that calcium increases bone health, reduces high blood pressure, relaxes the nerves and muscles, prevents colon cancer and kidney stones, and acts as an effective remedy for insomnia and sleeplessness.

Adelle Davis, one of the first nutritionists to base her recommendations on scientific studies, says:  “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

Calcium was discovered by the British chemist Sir Humphry Davy in the early 1800’s.  Regarding stomach and colon health, a 2007 study in the Journal of the National Cancer Institute found that calcium protects high-risk people from developing the polyps (growths in the large intestine) that can lead to cancer in the large bowel.

Calcium supplements were also shown to help prevent kidney stones in a 2008 study at the University of Wisconsin School of Medicine.

Calcium is directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.

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

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

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 couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.*

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable.  After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep.  I have much less interruptions from hot flashes, I’m sleeping much better and I’m a lot more comfortable.”

Calcium can be obtained from foods or supplements, and a combination of both may be beneficial to overall health.

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 natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

 

 

Article source: http://www.nutritionbreakthroughs.com/blog/2017/09/16/calcium-food-sources-for-good-sleep-bone-health/

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New Research Proves Benefits of Regular Sleep – Happiness, Calmness, Energy

Posted by: on: October 30, 2017

college students improve sleepSleep is such valuable and vital part of life and health.  Almost six out of ten Americans report having sleeplessness and insomnia at least a few nights a week, according to the National Sleep Foundation.

More and more research is being done that connects the benefits of good sleep to greater well-being, lower disease rates, more happiness, sharper mental capabilities and less fatigue.

A newly completed joint study from the Division of Sleep Disorders at Brigham and Women’s Hospital and the Massachusetts Institute of Technology in Boston has found that 204 college students have been benefited greatly by getting regular, good sleep.  These students, who were between the ages of 18 and 25, participated in a 30-day study that measured their sleeping times and duration.

When the students made the transition from irregular sleep patterns to regular sleep during the week, there were measurable, significant improvements in their levels of evening and morning happiness, a higher level of healthiness and better calmness and composure during the week.  There was even increased well-being on the day following the week of improved sleep.

The lead author, Akane Sano, PhD, who is a research scientist at the Massachusetts Institute of Technology in Cambridge, said that:  “Irregular sleep-wake schedules are common in our modern society.  Our results indicate the importance of sleep regularity, in addition to sleep duration, and that regular sleep is associated with improved well-being.”

In another interesting study that was published by the American Academy of Sleep Medicine, professional baseball players increased their hours of sleep over a five night period and then demonstrated significant improvements in mental processing speed.  In addition, their tension, fatigue and sleepiness during the day, all decreased by over one-third.

Cheri D. Mah, lead researcher at the University of California San Francisco Human Performance Center said: “Our study indicates that short-term sleep extension of one additional hour for five days resulted in demonstrated benefits for the visual search abilities of athletes, as well as improvement in their quick response.  Fatigue over a season can negatively impact performance and sleep extension during periods of high training volumes may be a practical recovery strategy.”

For a nutritional approach to insomnia, the minerals calcium and magnesium have been shown to be effective sleep remedies that can increase the quality of life.  In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia.  Taking magnesium oxide tablets resulted in significant increases in sleep time and reduced the cortisol levels in their bodies, which is a stress hormone that can keep people awake.

In another research study from the Human Nutrition Research Center of the U.S. Dept. of Agriculture, scientists found that a high magnesium diet is associated with deeper, less interrupted sleep. Foods high in magnesium include green leafy vegetables, black beans, pumpkin seeds, almonds, avocados, figs, bananas, brown rice, and nuts and seeds.

One supplement with highly absorbable forms of magnesium and calcium is Sleep Minerals II from Nutrition Breakthroughs. These are the most well researched minerals for insomnia and waking during the night, as well as for heart health, aches and pains, bone strength and menopause insomnia.  Sleep Minerals II 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.  This provides a deeper, longer-lasting sleep.

L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is it helps alleviate my chronic fatigue and aches and pains.”

The benefits of achieving better sleep are appearing in countless research studies and the energy invested in obtaining it is well worth the effort. For more information, visit the Sleep Minerals II page.

 

 

Article source: http://www.nutritionbreakthroughs.com/blog/2017/07/29/studies-show-better-sleep-benefits-college-students-and-pro-baseball-players/

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The Top Health Benefits of Vitamin K2 – A Missing Link to Good Health

Posted by: on: October 13, 2017

By Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information

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

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While the importance of vitamin D has become more fully appreciated, another vitamin that is just as important as vitamin D, vitamin K2, needs wider recognition. It’s a fat-soluble vitamin most well known for its role in blood clotting.

However, there are two primary kinds of vitamin K, and they serve very different functions. Vitamin K1 is the primary form of vitamin K responsible for blood clotting, whereas vitamin K2 is essential for bone strength, the health of arteries and blood vessels, and plays a role in other biological processes as well, including tissue renewal and cell growth.

In the 2014 paper, “Vitamin K: An old vitamin in a new perspective,” vitamin D expert Dr. Michael Holick and co-authors review the history of vitamin K and its many benefits, including its significance for skeletal and cardiovascular health. They also discuss important drug interactions.

Vitamins K1 and K2 are Not Interchangeable

The difference between vitamins K1 and K2 was first established in the Rotterdam Study, published in 2004. A variety of foods were measured for vitamin K content, and vitamin K1 was found to be present in high amounts in green leafy vegetables, such as spinach, kale, broccoli, and cabbage.

Vitamin K2, on the other hand, is only present in fermented foods. It’s produced by certain bacteria during the fermentation process. Interestingly, while the K1 in vegetables is poorly absorbed, virtually all of the K2 in fermented foods is readily available to your body.

sauerkraut vitamin k2Examples of foods high in vitamin K2 include raw dairy products such as certain cheeses, raw butter, and kefir, as well as natto (a fermented soy product) and fermented vegetables like sauerkraut.

However, not every strain of bacteria makes K2, so not all fermented foods will contain it. For example, pasteurized dairy and products from confined animal feeding operations (CAFOs) are NOT high in K2 and should be avoided. Only grass-fed animals (not grain fed) will develop naturally high K2 levels.

Most commercial yogurts are virtually devoid of vitamin K2, and while certain types of cheeses, such as Gouda, Brie, and Edam are high in K2, others are not. It really depends on the specific bacteria present during the fermentation.

One of the best sources I’ve found is to ferment your own vegetables using a special starter culture designed with bacterial strains that produce vitamin K2.

My research team found we could get 400 to 500 micrograms (mcg) of vitamin K2 in a two-ounce serving of fermented vegetables using such a starter culture, which is a clinically therapeutic dose.

If you want to learn more about making your own fermented vegetables with a starter culture, you can watch the video at Mercola.com.

Sub-Categories of Vitamin K2

Vitamin K2 (a fat-soluble vitamin) can be broken into two additional categories, called:

    1. MK-4 (menaquinone-4), a short-chain form (a type of fat) of vitamin K2 found in butter, egg yolks, and animal-based foods. Short chain fats are often liquid at room temperature.

Avoid this in supplemental form, as it’s only available in synthetic form. MK-4 also has a very short biological half-life — about one hour— making it a poor candidate as a dietary supplement.

    1. MK-7 (menaquinone-7), longer-chain forms.  These are fats that are solid at room temperature) and found in fermented foods. There’s a variety of these long-chain forms but the most common one is MK-7.

This is the one you’ll want to look for in supplements, as this form is extracted from real food, specifically natto, a fermented soy product. You could actually get loads of MK-7 from consuming natto, which is relatively inexpensive and available in most Asian food markets.

The MK-7, which forms in the fermentation process, has two major advantages. It stays in your body longer, and has a longer half-life, which means you can just take it once a day in very convenient dosing.

Research has shown MK-7 helps prevent inflammation by inhibiting pro-inflammatory markers produced by white blood cells called monocytes.

Health Effects of Vitamin K2 Deficiency

Vitamin K2 is an important adjunct to vitamin D, without which vitamin D cannot work properly. K2’s biological action is also impaired by a lack of vitamin D, so you really need to consider these two nutrients together.

vitamin k and vitamin dThis means that if you take high doses of oral vitamin D you need to remember to also increase your vitamin K2 intake from either food or a MK-7 supplement. Failing to do so could cause harm, as without K2, your body will not be able to complete the transport of calcium into the proper areas, and arterial calcification could set in.

If you get your vitamin D primarily from sun exposure then this issue is largely circumvented, as your body is then able to regulate its vitamin D production. You simply cannot overdose on vitamin D from sun exposure.

Vitamins D and K2 also work synergistically with magnesium and calcium, so this quartet should ideally be taken in combination. Unfortunately, most people are deficient in both vitamins D and K, and magnesium insufficiency is also common.

At least 50 percent of the general population is at risk of vitamin D deficiency and insufficiency, and as many as 97 percent may be lacking in vitamin K2. This could very well be due to the fact that we stopped eating fermented foods with the advent of refrigeration and other food processing techniques.

While you likely get sufficient amounts of vitamin K from your diet to maintain adequate blood clotting, you’re probably not getting enough to protect you from a variety of other health problems that are more specifically associated with vitamin K2, such as:

  • Arterial calcification and cardiovascular disease
  • Osteoporosis
  • Leukemia and cancer of the lung, prostate, and liver
  • Neurological deficiencies, including dementia
  • Infectious diseases such as pneumonia

Beware: Statins May Deplete Vitamin K2

Statins are a group of drugs that act to reduce levels of fats, including cholesterol, in the blood.  Besides a vitamin K2-poor diet, certain drugs may affect your vitamin K2 status. Research published in the Journal of the American College of Cardiology suggests statin drugs may increase calcification in the arteries, and other research shows that statins deplete vitamin K2.

You may be aware that statin users need to take CoQ10 (or ubiquinol) as the drug depletes this nutrient, but they may also need vitamin K2 in order to avoid the cardiovascular risks associated with statins.

Why Vitamin K Is Critical for Cardiovascular Health

vitamin k heartIn the 1980s, it was discovered that vitamin K is needed to activate the protein osteocalcin, which is found in your bone. A decade or so later, another vitamin K-dependent protein was discovered: matrix Gla protein (MGP), found in your vascular (heart) system.

Without vitamin K, these and other vitamin K-dependent proteins remain inactivated, and cannot perform their biological functions. Another important finding was that MGP strongly inhibits calcification. When MGP remains inactivated, you end up with serious arterial calcifications, and this is why vitamin K is so crucial for cardiovascular health. Evidence suggests vitamin K can even reverse arterial calcification induced by vitamin K deficiency.

Vitamin K2 also helps prevent arterial calcification by shuttling calcium away from areas where it shouldn’t be (in the lining of your blood vessels) to where it’s really needed (such as in your bone). In the Rotterdam Study, which ran for 10 years, those who consumed the greatest amounts of K2 had the lowest risk of cardiovascular disease, cardiovascular calcification, and the lowest chance of dying from cardiovascular disease.

People who consumed 45 mcg of K2 daily lived seven years longer than people getting 12 mcg per day. This was a profound discovery, because such a correlation did not exist for K1 intake. In a subsequent trial called the Prospect Study, 16,000 people were followed for 10 years. Here, they found that each additional 10 mcg of K2 in the diet resulted in nine percent fewer cardiac events.

More recently, a study published in a medical journal on circulation, found that MK-7 supplementation improved arterial stiffness in otherwise healthy postmenopausal women. This study has been lauded as significant because while previous studies have only been able to show an association, this is the first to confirm that long-term use of vitamin K2 in the form of MK-7 does result in improved cardiovascular health.

Vitamin K2 Is Crucial for Osteoporosis Prevention

vitamin k2 osteoporosis

As mentioned, vitamin K2 also plays a crucial role in bone health, and may be critical for the prevention of osteoporosis. Osteocalcin is a protein produced by your osteoblasts (cells responsible for bone formation), and is utilized within the bone as an integral part of the bone-forming process. However, osteocalcin must be “carboxylated” (take part in a salt-like reaction) before it can be effective. Vitamin K functions as a cofactor for the enzyme that catalyzes (allows) the carboxylation of osteocalcin.

A number of Japanese trials have shown that vitamin K2 completely reverses bone loss and in some cases even increases bone mass in people with osteoporosis.The pooled evidence of seven Japanese trials also show that vitamin K2 supplementation produces a 60 percent reduction in vertebral fractures and an 80 percent reduction in hip and other non-vertebral fractures.

A recent Chinese meta-analysis of 19 randomized controlled trials found that vitamin K2 supplementation significantly improved vertebral bone density in postmenopausal women, and reduced the risk of bone fractures.

Another three-year long placebo-controlled study done in the Netherlands found that postmenopausal women taking 180 mcg of MK-7 per day increased their bone strength and saw a decrease in the rate of age-related bone mineral decline and reduced loss of bone density, compared to those taking a placebo.

Vitamin K2 Is Also Important for Healthy Pregnancy, Cancer Prevention, and More

Vitamin K2 also plays an important role throughout pregnancy and during breastfeeding for the healthy growth of the child. Not only does it affect the development of both primary and adult teeth; it also helps develop proper facial form and strong bones. (During childhood, vitamin K2 helps prevent cavities.) It may be particularly important during the third trimester, as most women’s levels tend to drop at that time, indicating there’s an additional drain on the system toward the end of the pregnancy.

Since there are no reported cases of overdose of vitamin K2, and appears to have no toxicity issues, it may be prudent to double or even triple your intake while pregnant. Cancer prevention is another health benefit of vitamin K2. The 2010 European Prospective Investigation into Cancer and Nutrition (EPIC) study found that high intake of vitamin K2 — not K1 — leads to reduced cancer risk, as well as a 30 percent lower risk of dying from cancer.

The evidence also suggests vitamin K2 may reduce the risk for a type of lymphoma (cancer of the lymph nodes). Mayo Clinic researchers discovered that people with the highest intake of vitamin K2 had a 45 percent lower risk for this type of cancer, compared to those with the lowest vitamin K2 intake. They attribute this effect to vitamin K2’s ability to inhibit inflammatory cytokines, which are related to this type of lymphoma, and its role the life cycle of your cells. Researchers are also looking into other health benefits.

For example:

  • Vitamin K2 has been shown to improve insulin sensitivity; people who get the most vitamin K2 from their foods are about 20 percent less likely to develop type 2 diabetes
  • One 2012 study found vitamin K2 has the potential to improve disease activity in those with rheumatoid arthritis (RA)
  • Another study, found that vitamin K2 serves as an electron carrier for the energy producing portion of our cells, thereby helping maintain normal ATP production (ATP is the energy factory in our cells) and preventing dysfunction, such as that found in Parkinson’s disease
  • According to Dr. Holick’s paper, vitamin K2 has anti-inflammatory,
    anti-oxidative, and anticarcinogenic properties, and in addition to cancer and diabetes, MK-7 in particular may also offer benefits for age-related macular degeneration in the eyes.

Are You Getting Enough Vitamin K?

Clearly, you want both vitamin K1 and K2, but you’re virtually guaranteed to not get enough K2 from your diet unless you eat the proper fermented foods. Dietary sources of vitamin K1 include:

Kale
Spinach
Collard Greens
Broccoli
Brussels Sprouts

As for a clinically useful dosage of vitamin K2, some studies — including the Rotterdam study — have shown as little as 45 micrograms (mcg) per day is sufficient. As a general guideline, I recommend getting around 150 mcg of vitamin K2 per day. Others recommend slightly higher amounts; upwards of 180 to 200 mcg. You can obtain healthy amounts (about 200 mcg) of K2 by eating 15 grams (half an ounce) of natto each day, or fermented vegetables. If you fermented them using a starter culture designed with vitamin K2-producing bacteria, one ounce will give you about 200 to 250 mcgs.

If you opt for a vitamin K2 supplement, make sure it’s MK-7. Also remember to take it with fat since it’s fat-soluble and won’t be absorbed otherwise. Fortunately, you don’t need to worry about overdosing on K2, as it appears to be completely non-toxic. People have been given a thousand-fold “overdose” over the course of three years, showing no adverse reactions (i.e., no increased clotting tendencies).

That said, people who are taking vitamin K antagonists, i.e. drugs that reduce blood clotting by reducing the action of vitamin K, are advised to avoid MK-7 supplements. As a last tip, keep in mind that vitamin K2 may not necessarily make you “feel better” per se. Its internal workings are such that you’re not likely to feel the difference physically. Compliance can therefore be a problem, as people are more likely to take something that has a noticeable effect. This may not happen with vitamin K2, but that certainly does not mean it’s not doing anything.

This article is shared with you by Nutrition Breakthroughs, maker of the original calcium and magnesium based natural sleep aid Sleep Minerals II, and Joints and More, the natural remedy for joint relief, aches and pains, stronger hair and nails, and more energy.

Click here to get a free health e-book from Dr. Mercola – http://media.mercola.com/assets/html/mercola/citation.htm

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