Can Pink Noise Help You Sleep?

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By Dr. Mercola

Late Night Speeding

You probably don’t think of noise in terms of colors, but there is a rainbow of noise out there — from the familiar white noise that occurs when a TV turns to static to the higher-pitched blue noise, which sounds similar to a hissing spray of water.1

Somewhere in the middle is pink noise, gentle sound similar to that of rushing water or wind blowing through leaves on a tree.

Pink noise contains frequencies from 20 hertz to 20,000 hertz, just like white noise, but the lower frequencies are louder and more powerful than the higher frequencies (white noise, in contrast, has equal power in all of its frequencies).2

However, pink noise has equal power per octave (a range of frequencies whose upper frequency limit is twice that of its lower frequency limit), which is why most people hear it as an even noise.3

To an untrained ear, pink noise may sound quite similar to white noise, but the former, it seems, may have particular promise for helping you sleep and improving other areas of human health, including that of your brain.

Pink Noise at Night May Help You Sleep Better and Improve Memory

Research published in Frontiers in Human Neuroscience revealed that listening to pink noise could improve sleep and memory among 60- to 84-year-olds, a population that tends to have reduced slow wave sleep, or deep sleep, compared to younger individuals.4 Slow wave sleep is also associated with memory consolidation.

While spending the night in a sleep lab, participants listened to pink noise one night and no noise the next. Notably, the pink noise was played in bursts to match the timing of participants’ slow wave sleep.

Not only did the pink noise enhance slow wave sleep, it also was linked to better scores on memory tests. The participants scored about three times better on memory tests the morning after listening to pink noise in their sleep.5

Senior study author Dr. Phyllis Zee, professor of neurology at Northwestern University Feinberg School of Medicine, told Time, “The noise is fairly pleasant; it kind of resembles a rush of water … It’s just noticeable enough that the brain realizes it’s there, but not enough to disturb sleep.”6

Does the Timing of Pink-Noise Exposure Matter?

Zee and her team are working on developing a device you can use to deliver pink noise at home, although there are many apps already available that claim to do so.

Zee said that the memory benefits, however, may depend on the pink noise enhancing slow wave sleep,…
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Start Your Day Right With These Protein-Packed Waffles

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Waffles

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The idea that breakfast is the most important meal of the day has long been the subject of contentious debate. In one camp, there are those that extol the benefits of eating breakfast. Then there are the detractors – these skeptics argue that you are better off skipping breakfast.

In my opinion, the salient issue is what you are eating for breakfast. The standard American breakfast choices like cereals, bagels and muffins, are literally the worst foods you can eat. They contain highly processed grains and sugar that can wreak havoc on your health. There is no scenario where you are better off eating this processed garbage. On the other hand, a nourishing meal may have much to recommend.

 

In order to incorporate cutting edge nutritional information, I have made a number of updates to my morning meal over the years.  I am also more cognizant of the types of foods that keep me in optimal health, and work best for my body. If you take a look at my breakfast recipe, you’ll see that it’s loaded with healthy fats and other nutrients that are essential for mitochondrial health.

 

However, some of you may have different nutritional needs or just need to kick-start your day. For example, if you’re a serious athlete or bodybuilder, then you may benefit from a heartier breakfast. If this describes you, then I highly recommend my Protein-Packed Waffles recipe.  This healthy and wholesome take on an American breakfast favorite is a great choice for people who need additional energy to start their day.

 

Ingredients:

 

9 organic pastured eggs[JC1] 

1/2 cup Dr. Mercola’s coconut oil

1/2 cup Dr. Mercola’s coconut flour (plus a little more)

1 Tbsp. cinnamon[JC2] 

1 tsp. Dr. Mercola’s vanilla extract

1/2 tsp. Dr. Mercola’s Himalayan salt

2 scoops Dr. Mercola’s protein powder (any flavor you desire)

Dr. Mercola’s raw honey for drizzling (optional)

Procedure:

 

  1. Crack the eggs into a medium-sized bowl and beat with whisk or immersion blender.
  2. Add the melted butter or oil, cinnamon, vanilla and salt.
  3. Add the coconut flour and mix well. The batter should be thick. If it is too thin, add a little more coconut flour.
  4. Spoon into heated and greased waffle iron and cook until light brown and firm to touch.
  5. Serve as is or with a drizzle of Dr. Mercola’s honey.

This Wholesome and Delicious Waffle Recipe Will Let You Start Your Day Right

 

Most waffle recipes are loaded with empty carbs, excessive sugars and unhealthy grains – but…

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Why the War on Salt Is Dangerous

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Many people believe that salt is something to be avoided in their diet.  It is interesting to note however, that whenever a manufacturer remove one ingredient from their product they will many times substitute another ingredient.  This new ingredient can be just as bad or harmful as the ingredient they have removed.  In this article Dr. Mercola talks about why removing salt may not be such a healthy idea and why the so called “war on salt” has been misdirected.

By Dr. Mercola

The theory that salt is bad for you and contributes to high blood pressure and heart disease is an idea that has become more or less cemented as dogma. Alas, the war on salt has had a number of drawbacks and unintended consequences.

For starters, evidence shows having the correct potassium to sodium balance influences your risk for hypertension and heart disease to a far greater extent than high sodium alone, and the Western diet tends to be lacking in potassium.

Moreover, when lowering salt in processed foods, many manufacturers took to adding monosodium glutamate (MSG) instead — a flavor enhancer associated with a number of health problems, including obesity, headaches, fatigue and depression.

Due to its ability to overexcite neurons, MSG may even raise your risk for neurological disorders such as Alzheimer’s, Parkinson’s and Lou Gehrig’s disease.

War on Salt Is Misguided

In 2010, New York City launched the National Salt Reduction Initiative, a salt-reduction plan aimed at lowering salt in processed foods and restaurant meals by 25 percent in the next four years.

Two years later, Dr. Sean Lucan of the Albert Einstein College of Medicine wrote an article published online in the American Journal of Public Health, saying:1

“We cannot extrapolate that lowering sodium consumption would reduce cardiovascular risk or premature death. Despite assertions to the contrary, we do not know that reducing mean population sodium intake would decrease the risk of cardiovascular disease or save lives.”

At the time, Lucan told The New York Post:2

“We can’t just swallow this as fact — there’s actually debate about this. My concern is that they’re focusing on a single ingredient that the food industry is going to have to replace with something — and what they replace it with might be more damaging.”

Lucan also noted that the relationship between sodium and blood pressure is inconsistent and from a clinical standpoint, insubstantial.

Moreover, he stressed that some studies actually show a low-salt diet can worsen cardiovascular disease and raise rather than lower the risk for early death among patients at high risk of heart disease.

In addition, lowering salt intake could also decrease insulin sensitivity and have an adverse effect on blood lipids. Correctly, Lucan noted that “Refined carbohydrates are a greater enemy.”

Potassium Level Impacts High Blood Pressure More Than Sodium

Studies have…
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Can Prebiotic Foods Improve Your Sleep?

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By Dr. Mercola

The bacteria living in your gut do more than help your body digest and metabolize the food you eat. A myriad of research studies demonstrate these bacteria are integral to your health and well-being, and may positively influence the activity of hundreds of your genes and your immune system.

When you add friendly bacteria to your intestinal tract they are called probiotics. Another way of impacting the friendly bacteria in your gut is to provide them with the nutrients they need to multiply. These nutrients are called prebiotics.

Prebiotics are found primarily in fiber-rich foods. Friendly bacteria thrive on indigestible fiber. Inulin is one type of water-soluble fiber found in onions, garlic, leeks and asparagus that help nourish the beneficial bacteria in your gut.

Now researchers have found dietary prebiotics have a significant effect on rapid-eye-movement (REM) and non-rapid-eye-movement (NREM) sleep cycles, which may positively affect your sleep quality.1

Prebiotics Study

Researchers studied the effect of prebiotics on gut health and REM sleep of young rats. The test animals were given a diet rich in prebiotics starting when they were 3 weeks old.2

The researchers noted that in previous studies, results suggested daily stress could alter your gut microbiome in a way that would alter your sleep-wake cycle. Their goal was to determine if using prebiotics might help improve sleep quality under stress.

The rats were fed a manufactured diet containing prebiotic fiber or a control diet for four weeks. After the first four weeks the researchers analyzed the excrement and found those eating prebiotics had an increase in beneficial gut bacteria, compared to the control group.3

As the friendly bacteria metabolize the prebiotic fiber, they not only grow and multiply but also excrete a metabolite beneficial to your brain health.4 Rats eating the diet rich in prebiotics also spent more time in restful and restorative NREM sleep than those eating the control diet. The researchers wrote:5

“Given that sufficient NREM sleep and proper nutrition can impact brain development and function and that sleep problems are common in early life, it is possible that a diet rich in prebiotics started in early life could help improve sleep, support the gut microbiota and promote optimal brain/psychological health.”

The test group also benefited when stressed. Researchers found they spent more time in REM sleep after being stressed, which is…
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Should You Supplement with Calcium?

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Dr Jay Wilkins

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Should You Supplement with Calcium?

Headlines concerning the use of calcium supplements sway back and forth like palm trees in the wind. The reason behind this confusing phenomenon has to do more with irresponsible media jumping on the latest news release with a desire to grab as much attention as possible than with evidence provided by sound studies.

After years of hearing about the importance of supplementing with calcium from doctors and other experts concerned about the “silent epidemic” of osteoporosis, a meta-analysis published in the British Medical Journal in 2010 raised the concern that supplementation with the mineral, having been associated by the researchers with admittedly modest increases the risk of cardiovascular disease, ”might translate into a large burden of disease in the population.”1

The meta-analysis, which evaluated data from 8,151 participants in 15 trials, found that, of 296 subjects who had heart attacks, 166 were receiving calcium and 130 received a placebo, resulting in a 27% increase in the relative risk in those receiving calcium.

The journal subsequently published letters received, concerning the conclusions of the researchers involved in the analysis, while other sources of information, including Life Extension®, published their own analysis of the findings and offered possible explanations, such as a lack of co-supplementation with vitamin D, exclusion of trials that found reductions rather than increases in cardiovascular disease in association with calcium supplementation, and other potential factors. Yet the damage had been done, the public had read the popular news media headlines.

Why is Calcium Important?

Calcium is an essential mineral, meaning that it is necessary to human life and health. Unlike some vitamins, minerals are not made in the body and must be obtained in the diet. Also unlike some vitamins, minerals do not readily wash out of the body and can accumulate to undesirably elevated levels if too much is consumed over a prolonged period.

Calcium is also used every second of our lives to maintain the proper pH of the blood. It is the most abundant mineral of the body and forms a major part of the bones. It also forms a part of atherosclerotic plaques that narrow the arteries.

It has been known for some time that the bones need more than just calcium, and that magnesium, and vitamins D and K, are needed to keep calcium in the skeleton and out of the arterial walls. Therefore, adding these nutrients is recommended for those who…
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Does Sex Make You Live Longer?

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Does Sex Make You Live Longer?

For some species of insects, sexual activity significantly shortens life. Sexual activity often equals reproduction, which can actually be protective against some conditions (for example, breast cancer).

So, is there a consensus about the impact of sexual activity on human lifespan? We will explore some research to provide insight on the topic.

Sexually Transmitted Diseases

Risky sex and the diseases associated with it are a contributor to premature mortality in many areas of the world. Human immunodeficiency virus (HIV), although not solely sexually transmitted, remains among the world’s top ten causes of death. Human papilloma virus (HPV), another sexually transmitted microorganism, is associated with cervical, vaginal, anal, and head and neck cancers. However, modern medicine and contraception are widely available in developed areas of the world.

Sex and Heart Disease

In most developed countries, cardiovascular disease leads the list in mortality causes. While regular exercise is known to reduce the risk of cardiovascular disease and aid in rehabilitation, some heart disease patients are afraid to engage in sexual activity. Is the fear justified?

In a study reported in 2015, researchers at Ulm University analyzed sexual activity during the 12 months prior to a heart attack among 536 patients.2 Compared to having sex less than once per week, subjects who had sex more frequently had a 56% lower rate of subsequent cardiovascular events, including fatal and nonfatal heart attack, stroke and cardiovascular death, per 1,000 patient-years after adjustment for age, smoking status, physical activity and other factors.

To help answer the question concerning whether sexual activity might trigger heart attack, the researchers found that only three patients reported engaging in sex within an hour before their heart attack, none within one to two hours, and 1.5% within 3 to 6 hours. Seventy-eight percent reported engaging in their last sexual activity at least 24 hours prior to the event.

A study that involved 1,274 men and 605 women with a history of heart attack found that mortality during the first year following the event was 2.1% for those who reported engaging in sexual activity within one month after their heart attack, compared to 4.1% among those who were inactive, leading the researchers to conclude that mortality was not significantly increased in those who were sexually active soon after their event.3

Note: As discussed in the Life Extension protocol…
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Fight Inflammation and Chronic Disease by Walking Barefoot on the Earth

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On the search for state-of-the-art professional quality health products?  Educate yourself about  these special Recognized Supplements.   By Dr. Mercola Through the deceptively simple act of walking barefoot on the Earth — an act known as grounding or earthing — it may be possible to thwart chronic diseases and even slow aging. It’s a crucial topic that has the potential to change lives, from relieving chronic pain to slowing down the silent killer known as systemic inflammation. In the film “Down to Earth,” I speak alongside other experts to shed light on what may be one of the most overlooked yet easiest ways to protect and improve human health: getting grounded to the Earth. The short of “Down to Earth,” above, is up for a number of awards, and in January, 2017, received the IndieFEST Award of Excellence for a documentary short. The full feature-length movie of “Down to Earth” will be available in fall, 2017, with special premiers in theaters in Los Angeles and New York City. Highly respected cardiologist Dr. Stephen Sinatra explains in the film:
“In simple terms, grounding is literally putting your bare feet on the ground. When you do that, you’re in contact with the Earth, and mother Earth is endowed with electrons, and these electrons are literally absorbed through your feet. It’s like taking handfuls of antioxidants, but you’re getting it through your feet.”

What Is Grounding and How Does It Work?

The concept of grounding was initially developed by Clint Ober, who began studying it in an effort to heal himself and who introduced the concept of grounding to Sinatra. As a retired cable television executive, Ober noticed that when cables are “grounded” to the Earth, it eliminates interference from the signal. All electrical systems are stabilized in this way, which led Ober to wonder whether the human body, also a bioelectrical, signal-transmitting organism, should also be grounded.1 He describes the invention of synthetic materials, which in turn allowed synthetic soles to be put onto our shoes, as a key part of the problem, as it effectively insulates us from the Earth. It’s not unusual for Americans to spend their entire days, from sun up to sun down, without being grounded. But though it has become the norm, it’s also completely unnatural. We depend on the Earth to survive, but we’ve become entirely disconnected from it, such that we’re completely separate. Dr. Laura Koniver, who discovered grounding quite by accident after it seemed to soothe her crying infant, says in the film:
“Grounding means...
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Nutrient Deficiencies in the Modern Diet

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Dr Jay Wilkins

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Nutrient Deficiencies in the Modern Diet

Michael Joseph

Nutrient deficiencies in the modern diet are a rising problem.

If you think you’re eating the perfect diet, you may want to reconsider that for a moment. On a purely statistical basis, the chances are that you have some critical nutrient deficiencies.

The data makes for scary reading:

· At least 98% of American adults are deficient in potassium1

· Approximately 68% of adults have a magnesium deficiency

· In the 2009-2012 NHANES study, only 10.8% of participants were consuming an adequate intake of choline2

· The prevalence of vitamin D insufficiency in the United States is 69.5%3

In short, the nutrient deficiencies in our modern diet are nothing short of a public health crisis. While these four nutrient deficiencies are only the tip of the iceberg, they are some of the most critical vitamins and minerals for our overall health. This article will investigate the cause of these deficiencies, the potential consequences, and what we can do about it.

Potassium: Important to Every Cell in our Body

Potassium plays a key role in every single cell in the human body; it’s a vital electrolyte that affects everything from our heart health to digestive function and even skeletal contraction. As an electrolyte, potassium works in combination — and in a delicate balance — with sodium to regulate blood pressure and the amount of fluid in our cells.

The problem is we’re just not consuming enough of it, and thanks to the abundance of processed food in our diet, our sodium intake is far too high. Public health has taken the route of focusing on salt restriction to rectify this problem, but this also has potential pitfalls of its own. For example, not only is excessive sodium a risk factor for heart disease but so is too little.4

This imbalanced ratio between potassium and sodium negatively impacts our whole biological system, with a rise in blood pressure standing out among the most critical.5 However, the good news is that we can quickly increase our potassium intake through eating a variety of healthy whole foods. Some of the most significant dietary sources of potassium include avocados, fish, meat, spinach and other leafy greens.

Magnesium: The Most Essential Mineral of All?

Many people in the nutrition world consider magnesium to be the most essential mineral, and it’s not difficult to see why. Magnesium exerts a powerful influence in the body, playing a part in over 300 enzyme systems and regulating blood pressure, protein synthesis, and blood…
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Blood Pressure Help

Nattokinase is a Vein’s Best Friend

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Nattokinase is a Vein’s Best Friend

In 1987, the journal Experientia published an article announcing that “A strong fibrinolytic activity was demonstrated in the vegetable cheese Natto, which is a typical soybean food eaten in Japan.

This novel fibrinolytic and proteolytic enzyme, named nattokinase, was easily extracted with saline.”1 Fibrinolytic agents are capable of stimulating the dissolution of a blood clot.

Early Research with Nattokinase

Nattokinase has been on the market to the public since 1998. In 1990, the study group which described nattokinase’s ability to lower clotting stated that nattokinase taken orally by dogs enhanced the capability of blood plasma to break down fibrin.  Fibrin is a protein formed by the action of thrombin on fibrinogen which is involved with the creation of blood clotting.  2 This fibrinolytic action of Nattokinase will help prevent blood clots from growing and becoming damaging.

When scientists stimulated blood clots within the common carotid artery of rats, healing time of arterial blood flow in nattokinase-treated animals was greater than three times that belonging to the administration of plasmin, that is produced by the body to dissolve fibrin blood clotting.  3.   In another rat study, supplementation with nattokinase 3 weeks pre and post endothelial damage to the femoral artery resulted in increased suppression of intimal thickening and dissolution of blood clots close to the site of injury in comparison to control animals that didn’t receive the dietary supplement.  4.   Yet another rat study discovered a dose-dependent delay within induced arterial occlusion associated with nattokinase.  5.   Nattokinase at a high dose was discovered to totally reduce the actual occlusion, very similar to the power of aspirin.

Recent experimental data shows that nattokinase may be valuable in the management of Alzheimer’s disease. 6. Rats ingested aluminum chloride for Forty-five days, which elevated the activity involving brain acetylcholinesterase (an enzyme which breaks down the neurotransmitter acetylcholine) and induced other adverse changes, including neuronal degeneration inside the hippocampus as well as amyloid plaque development. However, oral administration of nattokinase or another proteolytic enzyme known as serrapeptase decreased these results, which suggests the need for further analysis regarding their possible use for Alzheimer’s disease patients.

 

Human Studies with Nattokinase

The development of superficial and deep vein thrombosis (blood clots) is a risk of long-haul flights, particularly when passengers neglect to get out of their seats and move around…
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