Posts Tagged ‘restless leg syndrome’
Is magnesium better than melatonin for sleep? Magnesium has many benefits for good health, one of them being its action as an effective natural sleep aid.
Melatonin supplements are also used as a sleep remedy. These two ingredients have different qualities, different health effects, and different possible side effects.
James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.”
In contrast with mineral supplements, melatonin is a hormone which is produced by the pineal gland, located in the center of the brain. At night or in the dark, the pineal gland naturally releases melatonin to regulate the sleep cycle.
The body produces less melatonin with advancing age and while melatonin doesn’t require a prescription, it’s a potent hormone. It can help with sleeplessness. If too much is taken, it can result in grogginess, dizziness, stomach cramps and make it more difficult to wake up in the morning.
Is it better to take magnesium at night? One of the main symptoms of magnesium deficiency is chronic insomnia, accompanied with with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep.
This is per a study done by James Penland at the Human Nutrition Research Center in North Dakota. Another study from the Human Nutrition Research Center found that a magnesium citrate supplement increased sleep quality in adults aged 51 to 85.
Magnesium has hundreds of health effects in the body. According to the University of Maryland Medical Center web site, inadequate magnesium appears to reduce serotonin levels in the brain. One study found that magnesium was just as effective as an antidepressant drug in treating depression.
In addition, researchers at Stockholm’s Karolinska Institute reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent. Other studies have shown that people with migraine headaches have low concentrations of magnesium in their body.
Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including … migraines and muscle cramps – because they don’t get enough magnesium.”
Which form of magnesium is best for sleep? A recent study on magnesium for sleep came from the University of Medical Sciences in Iran. Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended to all ages of the general population as helpful advice.
In the University study, the subjects were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks.
In the group that was given magnesium, the subjects experienced significant increases in sleep time and sleep efficiency (which is the time spent in bed vs the time spent sleeping). They also had less night time interruptions and fewer early morning awakenings. Magnesium citrate is another form that has been proven helpful for better sleep.
One possible side effect from taking too much magnesium is that the bowels may become too loose or stomach discomfort can occur — at which point less can be taken. If this side effect happens, magnesium should be taken with a full meal or a healthy snack.
Another important nutritional tip that can help to avoid any deficiencies is to balance magnesium with calcium and vitamin D rather than taking it alone. The recommended ratio is 2 to 1 or twice as much calcium as magnesium.
According to the Mayo Clinic, possible side effects of melatonin include stomach cramps, anxiety, irritability, confusion and short-term depression. Melatonin supplements can interact with various medications such as blood-thinning medications, medications that suppress the immune system, diabetes medications and birth control pills. Prolonged use may also inhibit the body’s own natural ability to produce melatonin.
This health news is brought to you by Nutrition Breakthroughs and their natural sleep aid Sleep Minerals II. Sleep Minerals II is the original magnesium and calcium based remedy and is known for soothing even the worst, long-term insomnia. It also contains vitamin D and zinc and helps everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep.
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals. I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”
For more information on Sleep Minerals II visit this page.
A short but sweet post with good tips on beating insomnia and sleeping better. One revision I would make is that melatonin should only be used short-term, as otherwise it may suppress the body’s own ability to make this natural sleep enhancer. For recommended supplements, I would add calcium, magnesium and vitamin D, as they are proven by science to enhance good sleep naturally.
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
Consuming extra calcium from dairy products or supplements could put older women at risk of low zinc — unless they get extra zinc, too.
That’s the word from two studies at the U.S. Dept of Agriculture, Human Nutrition Research Center in Boston.
Zinc’s many functions include helping to maintain a healthy immune system, skin and appetite.
Calcium supplement sales have soared with the growing awareness that high intakes of this mineral help prevent osteoporosis. Richard J. Wood and associates looked for a zinc-calcium interaction in elderly women because, as a group, they tend to have low zinc intakes.
About half of U.S. women consume less than two-thirds the Recommended Dietary Allowance of 12 mg, according to survey data. And the amount of zinc people absorb from their meals decreases with age.
In one of the new studies, 18 relatively healthy women past menopause increased calcium intake to 1,360 milligrams daily — a little higher than the 1,200 mg now recommended for people over age 50. Their zinc absorption dropped by an average of about 2 milligrams. This happened regardless of whether they got the extra calcium from milk or from a calcium supplement. The study lasted 36 days.
In a second study, zinc absorption dropped by half when a group of 10 men and women took a calcium supplement with a single test meal. But adding nearly 8 milligrams of zinc to the calcium supplement offset this effect.
This data points in the direction that people taking extra calcium should also increase their zinc intake. The richest dietary sources of zinc are oysters, liver and beef, followed by whole grains, nuts, popcorn, poultry and lamb. Zinc supplements are also widely available.
Comments from the blog author Nutrition Breakthroughs: 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. Supplements containing calcium for sleep should also contain magnesium, vitamin D and zinc to ensure a balance of ingredients.
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 get results 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 with absorbable calcium, magnesium, vitamin D and zinc, and helping everyone from teenagers, to women with menopause symptoms, to those with restless leg syndrome, to get a good night’s sleep.
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 two and a half years and have had restless leg syndrome my entire life. This is the first relief I’ve ever had…it’s gone for a month now.”
For more information on Sleep Minerals II, visit here.
Rice bran oil is a heart-healthy oil that is used in cooking, salad oil and nutritional supplements.
It is extracted from the outer bran coats of rice. It is a rich source of vitamins, minerals, amino acids and essential fatty acids that help fight disease and promote good health.
Research studies have found that this oil reduces blood pressure and cholesterol, remedies menopausal symptoms such as hot flashes, strengthens the immune system and protects the retina of the eye.
Rice bran oil is rich in two types of natural vitamin E and also high in Oryzanol (a word that sounds like “Original”), which is a powerful antioxidant only found in rice bran oil. Antioxidants protect our tissues from deterioration and help to slow the aging process.
One example of rice oil benefiting the heart health is a study done by a team of cardiovascular scientists in Japan. The 60-day study was conducted with 300 men and women and found that a combination of rice bran oil and sesame oil reduced blood pressure by 14 points and lowered cholesterol by 26%. The oil consisted of 80% rice bran oil and 20% sesame oil.
Menopause symptoms such as hot flashes, night sweats and insomnia can plague women who are at pre-menopause or menopause. In a study of menopausal women, researchers gave the participants the active component of rice bran oil in supplement form. After four to six weeks, 90% of the women had some form of relief, with 40% claiming “excellent” improvement. The women also experienced significantly reduced cholesterol levels.
Our immune system protects and defends us from disease in all its forms. It is made up of a network of cells, tissues, and organs that work together to protect the body. The main cells involved are white blood cells called “leukocytes” which create antibodies that neutralize toxins and infections.
From the journal of Phytotherapy Research (phyto refers to plants) comes a study showing that rice bran oil evokes a significant increase in antibodies that greatly enhance immune activity.
Rice bran oil can help calcium to be absorbed better into the body. In a review article from “Progress in Lipid Research” (a lipid is a natural fat or oil), the authors write that healthy oils increase mineral utilization by enhancing the effects of vitamin D – a vitamin that works alongside calcium and magnesium. As a result, oils such as this can help calcium to be deposited into bone and improve bone strength.
This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II. This sleep remedy features calcium, magnesium and vitamin D, all mixed with rice bran oil in a highly absorbable softgel.
Kimberly B. of Troy, Michigan gives her review and 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.”
For more information on Sleep Minerals II visit this page.
Millions of people turn to prescription sleeping pills each night in an effort to get some sleep, but these come with side effects and addiction.
Research published in the British Medical Journal links these drugs to dizziness, memory problems, dependence, and a higher risk of falls and accidents.
With these warnings, more people are looking for safer, more natural alternatives. One effective product that has gained popularity is Sleep Minerals II from Nutrition Breakthroughs, a natural remedy for deeper sleep and better health.
Sleep Minerals II combines four key nutrients: calcium, magnesium, vitamin D, and zinc. Together, these minerals not only encourage deep, refreshing sleep, but also strengthen bones and joints, boost immunity, calm restless legs, relieve muscle cramps, and ease menopause symptoms.
Many people have asked the following Frequently Asked Questions. Here are the answers.
- WHAT MAKES SLEEP MINERALS II SO EFFECTIVE?
It is the original, drug-free, calcium and magnesium formula for better sleep, with thousands helped over the last 19 years. It features a special softgel form with the ingredients mixed with healthy oils. This creates a creamy paste inside that absorbs into the body more deeply than tablets, capsules or gummies.
It also provides great nutritional support for bone health, muscle cramps, stomach health, menopause insomnia, and restless leg syndrome.
- WHAT ARE THE DIRECTIONS FOR USING SLEEP MINERALS II?
For any difficulty with falling asleep or staying asleep, take one softgel with water, 30 to 45 minutes before bed. It’s helpful to take it with a bit of food.
Stay with one softgel for at least a week or two to let the minerals build up in your system. Sometimes a person will need to take two.
Reduce the dose if you become drowsy during the day. You can also take it earlier than at bedtime, such as at dinner time or a couple hours before bed with a healthy snack.
Another option is to take a half softgel before bed and another half if you wake up in the night and can’t get back to sleep.
- HOW LONG DOES IT TAKE TO WORK?
Some people start noticing good effects after the first or second week of use – some sooner, some later. Be sure to continue taking the product as being consistent is key.
- WHAT ELSE CAN I DO TO GET BETTER SLEEP?
Go outside for a walk each day and look around at your surroundings. It’s not so much the exercise factor as the extroversion factor. Look at things that are larger than the things you normally look at or focus on inside. This will help the body to relax.
If it’s too cold, walk around in a large indoor space. Walk until you feel refreshed. Also, do some mild exercises such a stretching. If you work at a computer, take regular breaks and spend part of your time standing.
Focus on eating healthy, whole foods like proteins, vegetables, fruits, nuts, seeds, olive oil, and whole grains. Reduce junk foods or fast foods.
- IS SLEEP MINERALS II SAFE TO BE TAKEN WITH MEDICATION?
This supplement is generally safe, containing natural vitamins and minerals and is not habit forming. If you’re taking any medication, its best to take it at least an hour or two apart from the Sleep Minerals, as each thing may have a different effect.
6. DO YOU OFFER A GUARANTEE?
Yes, your purchase is covered by a 30-day money-back guarantee. Stay in touch with us as sometimes the use of the product needs to be customized to individual needs. Contact us with any questions that come up and you’ll get a quick response.
Email: info@nutritionbreakthroughs.com
- WHAT IF I DON’T DO WELL WITH SWALLOWING PILLS?
There are some options for you. One is that you can pierce the end of the softgel open with a sharp knife and squeeze the creamy paste out and drink it down with water. It can also be spread onto some food or a cracker with nut butter (or a different topping) and then eaten.
- CAN I CONTINUE TO TAKE MY REGULAR CALCIUM AND MAGNESIUM SUPPLEMENT OR MULTIPLE VITAMIN-MINERAL SUPPLEMENT?
It is totally fine to continue to take your regular supplements. These are generally taken during the day, whereas Sleep Minerals II is taken in the evening.
The calcium and magnesium in a hard tablet or a capsule is different than the softgel form of minerals found in Sleep Minerals II, and is generally not absorbed as well. So there isn’t a large chance of getting too many minerals.
Two happy customers share their reviews:
⭐⭐⭐⭐⭐ Suzanne G. of Tucson, Arizona says: “I am now taking two Sleep Mineral II capsules each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”
⭐⭐⭐⭐⭐ Richard P. of Parkville, Maryland says: “The Sleep Minerals II 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.
For more details, visit the Sleep Minerals II page.
Better sleep is something that millions of people with insomnia are looking for.
Per the American Academy of Sleep Medicine survey results, about 1 in 8 people, or 12% of Americans said they have been diagnosed with chronic insomnia.
What if one of the the keys to restful slumber could be related to what you put on your plate? Recent studies reveal that certain healthy carbohydrates can work wonders for improving sleep quality, helping you fall asleep faster and wake up less often. Here’s a breakdown of the top sleep-friendly carbs and how they benefit your body.
Sweet Potatoes: A Sleep Superfood
Sweet potatoes are not only delicious but also packed with sleep-promoting nutrients. High in potassium and magnesium, they help relax your muscles and reduce nighttime cramping. A 2022 study in the *Journal of Clinical Sleep Medicine* highlighted that potassium-rich diets can reduce nighttime disruptions, making sweet potatoes an excellent choice for dinner.
Oats: The Comfort Carb
A bowl of oatmeal isn’t just a comforting snack; it’s a scientifically proven sleep booster. Oats are high in melatonin, a hormone that regulates sleep cycles, and they’re also a great source of calcium, which helps the brain use the amino acid tryptophan to produce melatonin. Plus, oats contain slow-digesting fiber that keeps blood sugar stable, preventing nighttime awakenings. According to a study in *Nutrients*, calcium is a vital nutrient for improving deep sleep.
Bananas: Nature’s Nightcap
Bananas are a natural sleep aid, loaded with magnesium, potassium, and vitamin C, which supports healthy nerves and reduces stress. They also contain tryptophan, an amino acid that promotes relaxation. Regarding the magnesium contained in bananas, an analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium not only improves overall sleep quality but also enhances sleep duration.
Brown Rice: For Slow and Steady Rest
Brown rice is a fantastic option for those who wake up frequently during the night. This whole grain provides steady energy and contains GABA, a natural brain chemical known for its calming effects on the nervous system. The Healthline website shared a study showing improved sleep from GABA supplementation. Brown rice is also a good source of the mineral manganese, which promotes strong, dense bones when combined with calcium and vitamin D.
According to the National Council on Aging, brown rice contains many of the B vitamins including B1, B3, B6, and B9. Vitamin B9, also known as folate, is a key player in helping the body produce serotonin and melatonin for a good night’s sleep
Quinoa: Iron for Strong Sleep
Quinoa is a complete protein and a top choice for vegetarians seeking sleep-friendly carbs. In addition to magnesium, quinoa is rich in iron, which supports healthy oxygen flow to the brain and reduces fatigue. A 2023 study in *Advances in Nutrition* found that iron-rich diets can significantly reduce a form of insomnia known as restless leg syndrome.
A Recipe for Restful Nights
Incorporating these foods into your daily meals can pave the way for a relaxing night’s sleep. Whether it’s a sweet potato mash for dinner, a banana-oat smoothie before bed, or a quinoa salad for lunch, these healthy carbs will help you fall asleep better and wake up feeling refreshed.
Supplements for Better Sleep and Good Health
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc).
***** Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Minerals II capsules each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”
Better sleep is something that millions of people with insomnia are looking for.
Per the American Academy of Sleep Medicine survey results, about 1 in 8 people, or 12% of Americans said they have been diagnosed with chronic insomnia.
What if one of the the keys to restful slumber could be related to what you put on your plate? (Continue reading to see the best carbs for better sleep ….)
———————————-
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc), and Joints and More, a natural supplement with MSM for joint support, less aches and pains, stronger hair and nails, and more energy.
Getting a good night’s sleep is a satisfying, energizing, and vital part of a healthy life.
However, per the National Sleep Foundation, almost six out of ten Americans report having insomnia at least a few nights a week.
See the full article on the Nutrition Breakthroughs website which shares some proven and studied natural remedies for falling asleep faster, sleeping longer and enjoying a better night’s sleep.
—————-
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
What is restless leg syndrome? Restless leg syndrome is a disruptive condition that affects the nervous system and up to 10% of the U.S. population has some form of it.
It results in an irresistible urge to move the legs (and sometimes the arms), often accompanied by unpleasant sensations in the legs such as creeping, crawling, tingling, pulling or pain. These sensations usually occur in the calf area but may be felt anywhere from the thigh to the ankle.
Some of the most effective natural remedies for restless leg syndrome are shared in this article from Nutrition Breakthroughs: (continue reading).
———————————-
This news is shared by Nutrition Breakthroughs. They provide science-based health articles that are designed to clarify and simplify the subjects of good nutrition and natural health. Their natural remedies include the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More for joint relief, less aches and pains and stronger hair and nails.
What if a research study was conducted with actual real human beings (not animals) that demonstrated a mere one to two minutes a day of exercise could result in better, stronger bones? Well, there is one.
With increasing age, our bones become weaker and less dense, particularly in women after menopause due to the decline in estrogen and calcium in the body. More and more studies are finding that physical movement and activity can counteract the effects of weaker bones and any tendency toward bone fractures.
Epidemiology is the study of how often various diseases occur and also what possible ways or methods might exist to control or eradicate them. The most recent study on the topic of bone health was published in the International Journal of Epidemiology. The burning question in the researcher’s minds was this: How do we discover what type of exercise, what quantity of exercise, and what intensity, would provide the most positive, beneficial impact on bone strength.
For the study, both pre and post-menopausal women wore small wrist monitors for a week that measured and recorded the intensity of their physical movements. It was particularly important to the researchers to be able to record very short amounts of activity. They looked at data for more than 2,500 women, and compared their activity levels with bone health, which was measured by an ultrasound scan of heel bone.
The outcome? A mere one to two minutes of flat-out, intense exercise resulted in an increase in bone strength. This translates to a minute or two of slow jogging for a post-menopausal woman or a minute or two of running for a pre-menopausal woman in order to achieve a 4% increase in bone health. Women who did more than two minutes had a 6% increase. (Please see further recommendations below on how to safely transition into more intense exercise).
The lead author of the study, Dr Victoria Stiles of the University of Exeter in the UK, said: “We wanted to make every second count in our analysis, because short snippets of high-intensity activity are more beneficial to bone health than longer, continuous periods. We were careful not to ignore short bursts of activity throughout the day.”
Dr. Stiles makes a suggestion for people who are interested in upping their levels of daily exercise. She said: “The UK’s National Osteoporosis Society recommends increasing your walking activity first. Further on, we would suggest adding a few running steps to the walk, a bit like you might do if you were running to catch a bus.”
Another proven way to increase bone health is to include more calcium-rich foods in the diet. Olive oil, leafy greens, almonds, raw cheeses, yogurt, broccoli and carrots are good choices. Calcium, magnesium and vitamin D supplements are also beneficial. Not only do these minerals strengthen bone and muscle health, but they are proven to calm sleeplessness and insomnia as well.
One study published in the European Neurology Journal 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 leg 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.
Sadie D. from the Netherlands says: “I am ever so grateful that I discovered Sleep Minerals II after suffering with premenopause and now the real menopause insomnia. I felt like I was slowly losing my mind due to the continual lack of sleep. I can’t express the relief of getting a good night’s sleep and being able to function properly.”
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.”
The main message is that a combination of exercise and calcium tend to ignite into a dynamic duo that can bring great boosts to bone health, healthy sleep and good 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: https://www.nutritionbreakthroughs.com/blog/2018/04/21/study-reveals-better-bone-health-from-1-minute-of-exercise/
News on Natural Remedies, Good Sleep and Good Health 