“Sleeping is a solid foundation for mental and physical health,” said David Simon, MD, Medical Director of The Chopra Center in Carlsbad, California, USA. The cells of our bodies need rest to function optimally.

Unfortunately, millions of people suffers from insomnia which make them tired, less alert mentally, and physically weak. To enjoy a sound sleep, follow these tips:

1. Do not be too full after dinner
Try having dinner before 7, so you do not sleep in a full stomach.

2. Reduce mental activity  after 8.30

3. Turn off  lights from 10:30
If your are not used to sleeping at this hour, try to sleep half an hour earlier each week until you are used to sleeping at 10:30

4. Hot bath an hour before bed
Put lavender essential oil, vanilla, or sandalwood in the water bath to make you more relaxed. Remove the light and aroma therapy pairs. If possible, listen to slow music.

5. Drink warm water
Could be milk or chamomile tea.

6. Diary
Just before bed, download the active contents of your mind in a diary, so that your head is not too full anymore.

7. Read books
Do not select a novel or a dramatic reading that requires thinking. Choose books that inspire.

8. Feel your body
When lying on a bed, close your eyes and feel your body. That way, you bring attention to the body. If there is tension in certain body parts, relax it.

9. Take notice of your breath until you fall asleep
This could help, remember you are still lying in bed. Quietly observe breath. During this time the metabolic activity is slow, just like when we sleep soundly.

Vitamin D or vitamin that can be obtained from food or produced by human skin who is exposed by sunlight, play an important role in improving the body’s immune system.

The presence of vitamin D is very crucial for the body. Therefore, the weapon T cells of the body, the cells that attack and destroy bacteria and viruses that lodged in the body. Scientists at the University of Copenhagen have found that vitamin D was very important to activate the human immune system. Without vitamin D intake is sufficient, killer cells of the immune system (T cells) will not be able to react and fight serious infections in the body.

Well, that T cells can detect and kill foreign pathogens such as bacteria and viruses, the cells must be triggered first and then transformed from inactive cells and become dangerous killer cells are ready to find and destroy all the attackers.

The researchers found that T cells depend on vitamin D in the activation process. Thus, the body will be vulnerable if the deficiency of vitamin D in the blood. Researchers from the Department of International Health, Immunology and Microbiology, Professor Carsten Geisler said, when dealing with T cells of foreign pathogens, these cells will be held device or antenna signal, known as the vitamin D receptor, which will search for vitamin D.

“This indicates the T cells must have a vitamin D or the activation of the cells will stop. If the T cells are unable to find enough vitamin D in the blood, they will not even begin to mobilize, “said Professor Carsten, as quoted reuters.com.

The results of these discoveries made scientists believe that providing much needed information on the immune system will help regulate the immune response.

This is important because not only to fight the disease, but also in relation to the body’s immune and organ transplant rejection. After an organ transplant, T cells can attack the donor organ as “foreign attackers”. In autoimmune diseases such as arthritis or Crohn’s disease, the fragments of T-cells (cells to attack foreign body) leads to the body to attack itself.

For the research team, identified the role of vitamin D in the activation of T cells has become a major breakthrough. Scientists have long known that vitamin D is important for the absorption of calcium and vitamin has also been involved in diseases such as cancer and multiple sclerosis. But what was revealed is how the true role of vitamin D is essential to activate the human immune system.

Carsten further said, the findings could help overcome the illness and even disease outbreak. The study will also be very useful in developing a new vaccine, which works exactly as the basic formation of the human immune system. And responding well suppress the body’s natural defenses in critical situations (as in the case of organ transplants and autoimmune diseases). Benefits of vitamin D is also recognized by other researchers Chris Griffiths from Queen Mary. Chris said, vitamin D helps increase the body’s immune system’s ability to fight infection.

“We found that a single dose of vitamin D that is large enough to improve one’s immunity against the bacteria.”

Until now there has been no significant research on the optimal intake of vitamin D needed by the body in one day. However, experts recommend for men and healthy women aged 14-50 years, it is recommended to take vitamin D as much as 5 micrograms or 200 international units (IU) per day. Once the age of 51, the recommended intake increased to 10 micrograms or 400 IU per day. Furthermore, at the age of 71 increased to 15 micrograms (600 IU).

The problem, perhaps there is still much to trivialize the role of vitamin D is. Sometimes people only consider the intake of fat, protein, and carbohydrates, but not much notice the little things like vitamins, particularly vitamin D. Macro nutrients are needed, but micro-nutrients are also very important in preventing disease, maintaining the immune system, ensure the body’s energy levels, and various roles of vitamins and other antioxidants.

Vitamin D include vitamin fat-soluble, and are required to maintain the body’s general health. But because these vitamins are fat soluble and stored in fat cells of the body, this vitamin can be toxic if consumed in excess amount. Vitamin D can be found in some foods, including milk, cod liver oil, salmon and mackerel, tuna and sardines, cereals fortified with vitamin D, eggs, and margarine.

Another way the easiest to get this vitamin is silent for a moment in the sun in the morning. Besides drinking milk, this is one of the easiest ways to ensure that you get vitamin D intake is sufficient.

Not necessarily every day if you’re busy. But every person is recommended to get exposure to sunlight for 15 minutes, 2-3 times per week. Make sure as many parts of the body exposed to sunlight. This is to enhance the absorption of vitamin D by the skin.

Commercials and the media today have us all in panic not to leave the house until we have slopped on layers of sun block, demonizing the sun as the biggest contributor to skin cancer, which actually is one of the many things that effectively fight cancer. I have often wondered what is in most sun blocks, and what else could it be doing to my body other than preventing a sun burn, which not always works. Much of this curiosity hit me after I had realized how permeable our skin is. I do understand that too much sun is not good, we do not want the skin to become burned, and if you are planning to be in the sun for long periods of time, it is very wise to use sun protection, but slopping on layers on sun block every time we leave the house concerns me.

The sun is the absolute best way our bodies receive the amount of vitamin D it needs to maintain optimal health. Sun block does more than prevent sun burn; it also prevents your skin from producing the very important vitamin D, which to me seems like a complete waste of sun exposure. The most natural skin care treatment one can receive is from the sun. The right amount of sun exposure is very critical for not just healthier skin, but a healthier immune system as well.

In just the past 10 years alone many scientists have been exploring vitamin D more and more rapidly, and are amazed how it affects the body. Some experts suggest that over 80% of children and adults are deficient in vitamin D, which deficiency in vitamin D causes the immune system to not do its job properly.

Vitamin D helps the body produce over 200 antimicrobial peptides that fight off infections such as Crohn’s disease. Vitamin D also helps prevent and treat many cancers such as lymphoma, lung, prostate, colon and skin cancer. Scientist and Doctors are beginning to discover more and more benefits of vitamin D, and are encouraging more so today than ever before, not just those who are deficient, but everyone to get their vitamin D levels checked 3-4 times a year.

You may live in an area where you cannot receive the right amount of vitamin D from the sun and are deficient. If this is the case you can take vitamin D supplements, but want to be careful you are receiving the right amount. When receiving vitamin D naturally from the sun the body self regulates the amount it needs through the skin. The body does not do this when taking vitamin D orally. Too much vitamin D can be harmful which is why it is very important to have your blood tested. The optimal level of vitamin D should be between 55-65 ng/ml. There are two different test available, 1, 25 (OH) D, and 25(OH) D. The 25 (OH) D which is also called 25-hydroxyvitamin D is most recommended by doctors as the better marker for vitamin D status.

Most important things to consider when wanting to obtain vitamin D naturally from the sun, is common sense, “don’t overdo it”! For the first few times being exposed to the sun limit yourself to about fifteen minutes or so, before protecting your skin from the sun’s rays, gradually build a tolerance. By midsummer you can spend nearly an entire day outside without getting sunburn, and of course if you are going to be exposed to extreme sun conditions for great lengths of time, then yes, protect your skin, whether it is wearing a hat, clothing, or using a natural sun screen, that is free from harmful chemicals.

Vitamin B17 is extracted from apricot kernel and has made a reputation as one of the most powerful alternative-cancer therapies. The Food and Drug Association has not approved all supplements that claim to cure cancer based on this nutrition. Besides apricot kernels there are other food sources that contain this vitaminic element: bitter almonds, barley, bamboo shoots, blackberries, flax seeds, lentils, cashews, cranberries, strawberries, gooseberries, brown rice, walnuts, raspberries, spinach and lots of others.

At the moment, vitamin B17 preserves its reputation for the prevention of cancer, and the most common remedy extracted from it is Laetrile. Lots of doctors and clinics now offer Laetrile as part of their anti-cancer treatment. It seems that this modern day medical practice has deeper roots in traditional Chinese medicine. Masters of traditional Chinese medicine used apricot seeds to make teas for the treatment of throat tumors, infections and ulcers. This nutrition element is not inactivated by heating, nevertheless, anyone can consume fresh seeds. They taste quite pleasantly, and you just have to buy some fresh apricots to get kernels too.

Studies indicate that vitamin B17 does not prevent the DNA changes that transform normal cells into tumorous cells. It actually prevents the spread of the cancer once it has appeared in the body system. After treatments with this vitaminic element, tumors have been reported to shrink in size even if the cancer has not disappeared completely. Moreover, there is reliable evidence that this element can relieve the symptoms and prolong the life of cancer sufferers. Despite the controversies related to cancer and its treatment, doctors continue to consider alternative therapies useful and supportive.

This means that the anti-cancer treatment with vitamin B17 has received quite a lot of negative publicity. Almond seeds are non-toxic, and they do not represent a threat to your health in any way, nevertheless, there have been cases when the association with high dosages of vitaminic element C has led to cyanide poisoning. The relevant thing here is that you should not self-treat for serious conditions like cancer. A balanced, non-toxic diet that can include foods with a high content of vitamin B17 can help a lot, but it is imperative that you follow your doctor’s orders.

For healthy people, vitamin B17 should not be supplemented. The quantity we take from food is enough to help the body function optimally. Stick to a balanced lifestyle, a healthy diet and lots of physical exercises and you have all chances of being safe from chronic disease.

Shortness of breath, or dyspnea, can be caused by several conditions such as lung disease, heart disease and lack of conditioning. It can also be caused by psychogenic factor. Your physician can help you establish the reason for dyspnea, and in the overwhelming majority of cases, treat it effectively.

What is shortness of breath?

For most people “shortness of breath” or “having breathing difficulties” means a sensation of difficult or uncomfortable breathing, or a feeling of not getting enough air. Medically, this is referred to as dyspnea.

Does shortness of breath mean illness?

Shortness of breath can occur in both health and disease, and its significance varies accordingly. For example, when it occurs in a healthy person walking 100 feet at the top of a very high mountain, it may signify no disease. But if the same person had smoked a pack of cigarettes a day for 20 years, the same symptoms at lower altitude may be the first sign of progressive emphysema. In healthy individuals, shortness of breath may also occur at rest for no apparent physical reason.

Shortness of breath may be appropriate or inappropriate, real or perceived; and therefore, there is no standard lay person definition of shortness of breath. Physicians use the term dyspnea to describe “an abnormally uncomfortable awareness of breathing.”

What causes dyspnea?

The issue of dyspnea comes up frequently when patients are seen in their physician’s office for specific complaints, or for a periodic physical examination. It’s the physician’s task, not always an easy one, to determine whether the dyspnea is medically important, and to recommend a diagnostic plan and a course of therapy when needed.

Dyspnea can be acute, intermittent, or chronic, and can be caused by a heart or lung problem or physical deconditioning; or it can be of psychogenic origin.

Common heart diseases causing dyspnea include coronary artery disease (the major cause of heart attacks), congestive heart failure, and conditions where heart valves malfunction. Lung problems include bronchial asthma, acute and chronic bronchitis, emphysema, and interstitial lung disease (diffuse scarring and stiffening of lung tissue). Exposure to allergens may precipitate an asthma attack, or dyspnea-producing post nasal drip; but the biggest undiagnosed culprit remains smoking.

Psychogenic dyspnea, precipitated by anxiety, panic or an irregular breathing pattern of frequent sighs (“sigh dyspnea”), is now diagnosed in increasing frequency. This is usually not dangerous, but it may be uncomfortable, and particularly hard to diagnose and treat.

Lack of conditioning is also a cause of dyspnea, especially seen in the “weekend warrior athlete.” If you are short of breath playing basketball on Sunday afternoon, do you have a disease causing dyspnea, or is this lack of conditioning?

How is the diagnosis made?

Your account of the intensity, severity and frequency of dyspnea is very important.

This, combined with a physical examination and some basic testing, may rapidly establish the correct diagnosis.

Sometimes the diagnosis is elusive. Both asthma and heart disease can be “silent.” Even lack of conditioning may be difficult to diagnose without meticulous testing. The diagnosis of psychogenic dyspnea, can be made on the basis of your symptoms, after medical causes of dyspnea have been ruled out.

For exercise-related dyspnea, we use cardio-pulmonary stress testing (CPST). This important, noninvasive test combines the familiar cardiac test with lung function testing during exercise (on a treadmill or exercise bicycle). With it, we can determine your level of cardiopulmonary fitness, and whether your shortness of breath is due to a heart problem, lung problem, deconditioning, or “none of the above.”

Treatment

Treatment of dyspnea, and its effectiveness, depends on the underlying cause. Frequently, medications are used, such as those needed to optimally control asthma, congestive heart disease and anxiety. Special lifestyle instructions may be given, such as smoking cessation and allergen avoidance. Reconditioning exercises and stress management may be advised, or you may be instructed in the proper performance of diaphragmatic breathing.

Working together with your physician, in the overwhelming majority of cases shortness of breath can be controlled or completely resolved.

Most, if not all the tools necessary to establish the cause of dyspnea is available under one roof at our practice.