Sunday 30 November 2014

Hypomagnesemia (low magnesium levels) is probably the most underdiagnosed electrolyte deficiency

Magnesium the Forgotten Mineral

Russell Setright

Hypomagnesemia (low magnesium levels) is probably the most underdiagnosed electrolyte deficiency. Magnesium is involved in DNA and RNA synthesis and magnesium is a cofactor for more than 300 enzyme systems and is involved in both aerobic and anaerobic energy generation.

Like calcium, much (60 per cent) of our magnesium is in our bones. Calcium and magnesium work together; magnesium helps regulate the amount of calcium that enters cells and a sufficiency of magnesium is also needed to help prevent osteoporosis. Symptoms of a magnesium deficiency may induce muscle spasms and cramps, particularly at night in bed, as well as heartbeat abnormalities, poor concentration and attention span, hyper-irritability, excitability, vertigo and twitching of a cheek and eye muscles. Also studies have found magnesium may lower the risk of metabolic syndrome, improve glucose and insulin metabolism, relieve symptoms of dysmenorrhea, and alleviating leg cramps in women who are pregnant

These night leg cramps can be very painful and affect quality of life by interrupting normal sleeping patterns around 70% of adults and 7% of children have reported experiencing leg cramps. Because of magnesium’s role in neuromuscular signals and muscle contraction, researchers have observed that magnesium deficiency is often to blame.

Restless leg syndrome can be another warning that the dietary intake of magnesium is inadequate. Increasing foods high in magnesium or supplementing may help reduce the incidence of leg cramps and restless leg syndrome you will want to increase your intake of both magnesium and potassium.

As magnesium is part of the chlorophyll molecule, green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources of magnesium. The Australian adult recommended dietary intake (RDI) is around 420 mg a day for men and 320 mg a day for women. However, those who exercise regularly need more, since magne­sium is lost in sweat.

Studies have found that low magnesium may be a contributing factor in some breathing disorders, since magnesium relaxes smooth muscle in the lung, lowers lung hypersensitivity, and may help reduce the incidence of wheezing. Furthermore, lung function may improve by including more foods in the diet that are high in magnesium..

Other studies found that increased dietary magnesium may help lower blood pressure in people with mild to moderate hypertension, A 2012 study with 241,378 participants published in the American Journal of Clinical Nutrition uncovered that a diet high in magnesium foods could reduce the risk of a stroke by 8%. Also magnesium may also help reduce the incidence and severity of migraine headaches.  Studies have found that 600mg of magnesium daily may reduce the frequency of migraine headaches by up to 42% and since magnesium is a natural relaxant it may help induce a restful night’s sleep.

It has been known for some time that people living in areas where the drinking water is hard, that is, high in calcium and magnesium, have lower rates of heart disease. The cardiac protection by hard water is thought to be attributed to the enhanced magnesium intake.

Magnesium deficiency may also lead to a low potassium status. Most potassium in our bodies is intracellular (inside our cells). The concentration of potassium in blood plasma must be controlled with­in very narrow limits, since the correct concentration is vital to the function of the heart, the nervous system, muscles, and many other bodily functions. Potassium deficiency may cause tiredness, muscle fatigue, apathy, depression, and hypertension; in fact many of the symptoms of chronic fatigue syndrome. However, because excess potassium can be dangerous, you should not take potassium sup­plements unless they are prescribed by a qualified healthcare practitioner. Wholegrains, vegetables, and fruit are good dietary sources of potassium.

Magnesium depletion has also been shown to cause insulin resistance and impaired insulin secretion and magnesium supplements have been reported to improve glucose tolerance and insulin response in the elderly.

The importance of magnesium is well documented but are we getting enough of this important mineral from our diets? This question is answered in the following studies. An analysis of data from the National Health and Nutrition Examination Survey (NHANES) of 2005–2006 found that a majority of Americans of all ages ingest less magnesium from food than their respective RDIs and Evaluation of micronutrient intakes of older Australians: The National Nutrition Survey—1995 found on average, the magnesium consumption levels of Australian men and women are also below the RDI.

supplement - Blackmores Magnesium Powder follow directions
info@lifesurvival.com.au
www.lifesurvival.com.au


Get The Winning Edge - Magnesium before exercise improves performance

Magnesium before exercise doubles glucose availability and                              improves performance

 Magnesium is a vital and often forgotten mineral in sports nutrition. Not only does magnesium help reduce the incidence of muscle spasms and cramps it also helps the heart maintain regular rhythm particularly when under stress.

Magnesium and Glucose: Glucose mobilization and utilization in the periphery and central nervous system are important during exercise and are responsible for exercise efficacy. Releasing these stores of glucose so it can be available for instant energy requirements can make all the difference when pushing your body to the limits.


Supplementation of Magnesium before exercise doubles glucose availability in the peripheral and central systems, and increased lactate clearance in the muscle during exercise

Chen HY et al Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise. PLoS One. 2014 Jan 20;9(1)

Treating Arthritis the Natural Way

Glucosamine and chondroitin supplements plus 

analgesic/anti-inflammatory medication  reduce symptoms of arthritis.

The combination of glucosamine and chondroitin plus anti-inflammatory dietary supplements and herbs may be a good combination in helping relieve the symptoms and indeed the progression of some osteoarthritic conditions without the side-effects of NSAID's
Russell Setright
One study that examined data of 600 participants looked at structural changes, cartilage volume, joint space and pain in arthritis of the knee over a two year period.
Using magnetic resonance imaging (MRI), to compare the results of supplementary glucosamine and chondroitin sulphates with or without analgesic/anti-inflammatory(NSAID) drugs on certain markers of arthritis disease progression.

The results of this study found significant improvements in some of the joint measurements. Those taking analgesic/anti-inflammatory medication plus glucosamine and chondroitin   had significantly reduced loss of cartilage volume at 24 months in the medial central plateau.

Also those who took both anti-inflammatory pain medications plus glucosamine and chondroitin supplements had a mild reduction in disease progression and less pain compared to those who took only pain/anti-inflammatory medications without the supplements.

The authors of the study reported  that the analgesic/anti-inflammatory participants who took glucosamine and chondroitin sulphates had a reduced loss of cartilage volume over 24 months in subregions when assessed with MRI, which could not be identified by normal X-rays(1)

This study adds positive data to the complementary medicine approach in the management of osteoarthritic conditions where anti-inflammatory supplements containing omega-3 fatty acids (fish oil, Lyprinol and krill oil) (2)(3) and analgesic /anti-inflammatory herbs including  White willow  bark are often recommended in combination and been found to have considerable potential in the symptomatic treatment of rheumatic disorders (4)(5).




References
1.        1. Johanne Martel-Pelletier, Camille Roubille1 et al.  First-line analysis of the effects of treatment on progression of structural changes in knee osteoarthritis over 24 months: data from the osteoarthritis initiative progression cohort , Ann Rheum Dis doi:10.1136/annrheumdis-2013-203906
2.        
2.      2. Sheila A. Doggrell, Lyprinol—Is It a Useful Anti-Inflammatory Agent? Evid Based Complement Alternat Med. 2011; 2011: 307121. Published online 2011 August 11. doi:  10.1093/ecam/nep030
3.        
3.      3. Chi-Ho Lee,1 John Hon-Kei Lum et al. Pain Controlling and Cytokine-regulating Effects of Lyprinol, a Lipid Extract of Perna Canaliculus, in a Rat Adjuvant-induced Arthritis Model, Evid Based Complement Alternat Med. 2009 June; 6(2): 239–245. Published online 2007 September 26. doi:  10.1093/ecam/nem100
4.        
          4. Ernst E, Chrubasik S. Phyto-anti-inflammatories. A systematic review of randomized, placebo-controlled, double-blind trialsRheum Dis Clin North Am. 2000;26(1):13-27.
5.        
          5. Schmid B, Ludtke R, Selbmann HK, et al. Efficacy and tolerability of a standardized willow bark extract in patients with osteoarthritis: randomized placebo-controlled, double blind clinical trial.Phytother Res. 2001 Jun;15(4):344-50

russell@lifesurvival.com.au

NUTRITIONAL AND ENVIRONMENTAL INFLUENCES ON PROSTATE HEALTH

CAN NUTRITIONAL AND ENVIRONMENTAL INFLUENCES IMPROVE PROSTATE HEALTH?
Russell Setright

As with any disease the best approach is prevention. We know that by improving lifestyle and diet the incidence of many prostate conditions may be reduced. However many people find the changes for a variety of reasons not easy.

Epi­demiology studies have been carried out on prostate conditions and these studies have found that many men who have this disease are usually diagnosed at an advanced age, and if cancer usually die not of prostate cancer, but of some other complaint.
Human and animal studies have been undertaken examining the effect of dietary and lifestyle influences on prostate conditions. The most likely dietary chemoprotectors are in the Asian diet, and include the phytoestrogens found in soya bean products such as tofu.

Studies found that genistein, the major phytoestrogen from soya bean when added to the diet, may reduce the symptoms and incidence of some prostate conditions such as benign prostatic hyperplasia (BPH) (1)(2) It is also suspected that the high-fat diet and red meat of Western men increases the incidence(3), but not all studies find a connection with dietary fat. Surprisingly, some types of seaweed eaten by the Japanese seem to increase the risk of adverse prostate conditions. This may be the result of the high heavy metal content of some seaweeds. Cadmium, at least, is suspect­ed of causing prostate cancer. Vegetarians have a lower risk of devel­oping this cancer.

Benign prostatic hyperplasia is the result of excessive production of prostate cells, and this in turn is due to the overproduction of the hormone 5-dihydrotestosterone. This overproduction may be inhibited by zinc. Vitamin E, evening primrose oil, and fish oils also help to keep the prostate in good condition. The herbs saw palmetto and ginseng may be helpful in reducing symptoms of BPH, and pumpkin seeds, red clover and soy products contain beneficial phytoestrogens.

Changing the diet that may also reduce the symptoms of BPH and should be low in fat and red meat, high in fibre, fruit, and vegetables, especially soya bean products, turmeric, cooked tomato products, green tea and the spice turmeric.

Useful dietary supplements include zinc, natural vitamin E, selenium, fish oil, lycopene, saw palmetto, Nettle,  vitamin D3 and pumpkin seeds (lightly roasted) can be eaten as a snack(3)(4)

 References
1.     Wong WC, Wong EL et al. Isoflavones in treating watchful waiting benign prostate hyperplasia: a double-blinded, randomized controlled trial. J Altern Complement Med. 2012 Jan;18(1):54-60. doi: 10.1089/acm.2010.0077.
2.     Geller JSionit L et al, Genistein inhibits the growth of human-patient BPH and prostate cancer in histoculture Prostate. 1998 Feb 1;34(2):75-9.
3.     Kristal ARArnold KB et al, Dietary patterns, supplement use, and the risk of symptomatic benign prostatic hyperplasia: results from the prostate cancer prevention trialAm J Epidemiol. 2008 Apr 15;167(8):925-34. doi: 10.1093/aje/kwm389. Epub 2008 Feb 7.;
4.       Morgia GCimino S, et al. Effects of Serenoa repens, selenium and lycopene (Profluss®) on chronic inflammation associated with benign prostatic hyperplasia: results of "FLOG" (Flogosis and Profluss in Prostatic and Genital Disease), a multicentre Italian studyInt Braz J Urol. 2013 Mar-Apr;39(2):214-21. doi: 10.1590/S1677-5538.IBJU.2013.02.10.


A little about two of the herbs mentioned

SERENOA (Serenoa repens)
One of the most commonly used herbs is saw palmetto (Serenoa repens) and also, one of the most effective. Serenoa has been found to have a 5-alpha-reductase inhibitory action that reduces the amount of dihydrotestosterone produced in the body; increased levels of dihydrotestosterone are associated with the incidence of BPH.

Serenoa may also help tone the male reproductive system particularly the prostate. Clinical studies have reinforced its traditional use. Standardised extracts of Serenoa have been shown to be superior to placebo and equivalent to the drug finasteride with fewer side-effects (Carrora et al, Prostate 1996).

Serenoa and prostatitis.
As mentioned before selenium and lycopene have been found to have positive effects in relation to prostate health. This combination was evaluated in a study was undertaken to evaluate the efficacy and safety of Serenoa repens + selenium and lycopene versus S. repens alone for the treatment of category IIIa chronic prostatitis/chronic pelvic pain syndrome (CP/CPPS).

The study used the National Institutes of Health-Chronic Prostatitis Symptom Index (NIH-CPSI), to evaluate maximum peak flow rate, and PSA measurements at baseline and at weeks 4, 8 and 8 after the end of treatment.

The results found the NIH-CPSI score decreased significantly in both groups and a 51.64% decrease in the total score in the Serenoa+ group and 26.06% in the Serenoa group. Also, PSA and white blood cell count decreased significantly in the Serenoa + group.

The authors concluded that Serenoa plus selenium and lycopene therapy that is safe and well tolerated. It ameliorates symptoms associated with IIIa CP/CPPS (Morgia G, et al. Urol Int. 2010;84(4):400-6. Epub 2010 Mar 24).

Another study evaluated the use of Serenoa extract in 120 men with mild to moderate BPH induced urinary symptoms.

Statistically significant improvements in the International Prostate Symptom Score, quality of life, International Index of Erectile Function and reduction in residual urinary volume were observed during the study period. The mean prostate volume at 24 months was 36 ml, compared to 39.8 ml at baseline (Sinescu I, et al. Urol Int. 2011;86(3):284-9. Epub 2011 Feb 8)

These studies confirm the use of Serenoa, selenium and lycopene in combination for the symptomatic relief of BPH. However, some studies found Serenoa did not offer a statistically significant improvement in some of the symptoms of BPH.

NETTLE (Urtica dioica)
Nettle leaf is a herb that has a long traditional use as an adjuvant remedy in the treatment of arthritis in Germany.
Nettle root extracts have been extensively studied in human clinical trials as a treatment for symptoms of benign prostatic hyperplasia (BPH). These extracts have been shown to help relieve symptoms compared to placebo both by themselves and when combined with other herbal medicines.

A 6-month, double-blind, placebo-controlled, randomized, partial crossover, comparative trial of Urtica dioica with placebo in 620 patients was conducted. PSA, urine flow. Residual urine volume, prostate symptoms score, testosterone levels, and prostate size were evaluated .

At the end of 6-month trial, 81% in the Urtica dioica group reported improved lower urinary tract symptoms compared with 16% patients in the placebo group With the exception of PSA and testosterone level which remained unchanged in both groups, all other symptoms tested reduced significantly in the Urtica group compared to the placebo group.

A modest decrease in prostate size as measured by transrectal ultrasonography was seen in Urtica dioica. No side effects were identified in either group. (Safarinejad MR. J Herb Pharmacother. 2005;5(4):1-11)


Another study using a herbal formula that included Serenoa and Urtica reported a significant benefit, with special reference to an improvement of pain, urgency, strangury and nocturia (night urination). (Pavone C, et al. Urologia. 2010 Jan-Mar;77(1):43-51).

 Need more information ask a question


Saturday 29 November 2014

Get The Winning Edge - Improve Athletic Performance with CoQ10

Co enzyme Q10 improves Athletic Performance

This oil-soluble, vitamin-like substance and is a component of the electron transport chain and participates in aerobic cellular respiration, generating energy in the form of ATP. Ninety-five percent of

the human body’s energy is generated this way coenzyme Q10 is synthesized by the body, it can also  be obtained from the diet, with the richest sources being meat, poultry, fish, soybean and canola oils, and nuts

A study found that daily supplementation of 300mg Co Q10 for 6 weeks significantly enhanced physical performance measured as maximum power output versus placebo in young healthy trained German Olympic athletes

Reference
(Dietmar Alf Michael E Schmidt et al. Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study Journal of the International Society of Sports Nutrition 2013, 10:24 doi:10.1186/1550-2783-10-24)

Female dietary antioxidant intake from supplements and time to pregnancy in unexplained infertility

Female dietary antioxidant intake from supplements and time to pregnancy in unexplained infertility

About 10 percent of women in the USA between the ages of 15-44 have difficulty conceiving and or miscarrying, but infertility is not always a woman's problem. Both women and men can have problems that cause infertility. About one-third of infertility cases are caused by women's problems. Another one third of fertility problems are due to the man. The other cases are caused by a mixture of male and female problems or by unknown problems(1).

It is therefore important to address both partners and information and possible treatment of male fertility problem is discussed in my last blog - Male Fertility may be improved by dietary supplements.

A study (secondary data analysis of a randomized controlled trial) examined the role of antioxidant intake from dietary supplements and time to pregnancy(TTP) was undertaken. This study found that supplements of B-carotene, Vitamin C and Vitamin E independently and in combination improved time to pregnancy.

The authors concluded that  a shorter time to pregnancy was observed among women with BMI <25 kg/m2 with increasing vitamin C, women with BMI ≥25 kg/m2 with increasing β-carotene, women <35 y with increasing β-carotene and vitamin C, and women ≥35 y with increasing vitamin E. (2)

These data add to the positive effects of dietary antioxidants in the maintenance of good health and fertility.

1.      Infertility fact sheet, Office on Woman’s Health, U.S. Department of Health and Human Services.

2.      Ruder EH1, Hartman TJ et al. Female dietary antioxidant intake and time to pregnancy among couples treated for unexplained infertility Fertil Steril. 2013 Dec 16. pii: S0015-0282(13)03261-5. doi: 10.1016/j.fertnstert.2013.11.008. [Epub ahead of print]

Male Fertility may be improved by dietary supplements

Male Fertility may be improved by dietary supplements

Russell Setright

All too often it is the women who is expected to make all the dietary and lifestyle changes when planning a pregnancy but with a worldwide decrease in fertility rates the evidence would suggest that the man also need to make these changes, not only to help improve fertility but even more important the correct development of the child. As Infertility is a problem of global proportions, affecting on an average 8-12% of couples worldwide and low sperm count (Oligozoospermia) is one of the main causes of male infertility
It is well known that in order to prevent miscarriages and birth defects mothers need to get adequate amounts of folate in their diet. And animal research has found that folate intake is also important for fathers as well. Although in Australia folic acid is added to a many foods, high fat diets and fast foods may interfere with folate metabolism that may result in inadequate boll folate levels(1).

The authors of the study found that along with the developmental map, the sperm also carries a memory of the father's environment and possibly even of his diet and lifestyle choices.
Other studies have found that lifestyle and income can have an effect on DNA mutations. One study found that when examining DNA mutations in the children they were more frequent in the group with low income fathers than in the group of high income fathers(2)

It would appear that the fathers diet is related to sperm quality and mobility and in particular dietary antioxidants play an important role. Dietary carotenoids b-carotene, lutein and Lycopene may have a positive impact on semen quality and, in the case of lycopene, better sperm morphology(3)
Another study examined the nutritional supplements with antioxidant activity (L-carnitine, acetyl-L-carnitine, fructose, citric acid, selenium, coenzyme Q10, zinc, ascorbic acid, cyanocobalamin, folic acid) in primary infertile patients with idiopathic astenoteratozoospermia. The authors of this study concluded that the complex of these nutrient given as a supplement can improve the most important parameters of sperm quality(4).
Further research into the positive effects of antioxidants on male fertility was a  meta-analysis of 34 controlled trials(5) involving couples undergoing assisted reproductive methods including in vitro fertilisation and sperm injections. Again it was found that most of the men in the studies had low sperm counts or low sperm motility.

Those men taking a range of oral antioxidants including vitamin E, L-carnitine, zinc and magnesium had a statistically significant increase in live birth rate when compared with the men taking the control and a statistically significant increased pregnancy rate compared to controls(5).

The herb Tribulus terrestris may also help improve low sperm count (Oligozoospermia) which is one of the main causes of male infertility.  Tribulus has been used in Ayurvedic medicine for the treatment of male sexual and fertility disorders, and in a resent double bind placebo controlled trial Tribulus terrestris was  found superior to placebo in improving sperm count(6)(7)
The data are supportive of the need for a male reproductive supplement in conjunction with lifestyle changes to help improve sexual health and fertility.

References
1.       R. Lambrot, C. Xu, S. Saint-Phar, G. Chountalos, T. Cohen, M. Paquet, M. Suderman, M. Hallett, S. Kimmins. Low paternal dietary folate alters the mouse sperm epigenome and is associated with negative pregnancy outcomes. Nature Communications, 2013; 4 DOI: 10.1038/ncomms3889
2.       J. O. Linschooten, N. Verhofstad, K. Gutzkow, A.-K. Olsen, C. Yauk, Y. Oligschlager, G. Brunborg, F. J. van Schooten, R. W. L. Godschalk. Paternal lifestyle as a potential source of germline mutations transmitted to offspring. The FASEB Journal, 2013
3.       Zareba P, Colaci DS et al. Semen quality in relation to antioxidant intake in a healthy male population Fertil Steril. 2013 Dec;100(6):1572-9. doi: 10.1016/j.fertnstert.2013.08.032. Epub 2013 Oct 2.
4.       Busetto GM, Koverech A et al. Prospective open-label study on the efficacy and tolerability of a combination of nutritional supplements in primary infertile patients with idiopathic astenoteratozoospermia. rch Ital Urol Androl. 2012 Sep;84(3):137-40
5.       Antioxidants for male subfertility , Cochrane Database Syst Rev. 2011 Jan 19;(1):CD007411. doi: 10.1002/14651858.CD007411.pub2.
6.       Thirunavukkarasu M Sellandi et al. Clinical study of Tribulus terrestris Linn. in Oligozoospermia: A double blind study AYU (An international quarterly journal of research in Ayurveda), Year 2012, Volume 33, Issue 3 [p. 356-364]
7.      Singh S, Nair V, Gupta YK. Evaluation of the aphrodisiac activity of Tribulus terrestris Linn. in sexually sluggish male albino rats J Pharmacol Pharmacother. 2012 Jan;3(1):43-7. doi: 10.4103/0976-500X.92512.



The information given by Naturopath Russell Setright in this article is for general educational purposes only and not for the treatment of any disease or condition. Always see your Healthcare Practitioner for any suspected disease accident or condition and follow there expert advice. 

INSOMNIA HOW TO GET A NATURAL NIGHT'S SLEEP

INSOMNIA
HOW TO GET A NATURAL NIGHT'S SLEEP
Russell Setright
Napoleon once said that a man needs four, a woman needs six and a fool needs eight hours sleep a night. I don't believe that this is the truth; however, many people believe they need more sleep than they are actually getting. What is more important is the quality of sleep. If we are tossing and turning and waking up continuously during the night or are woken up during the deep sleep stage, then we would indeed feel run down and exhausted the next morning.
While some people may require eight hours sleep, others can be well rested and function properly with as little as four hours sleep. This depends on the physical activity and lifestyle of the individual. Other factors such as age and pregnancy also affect the length of sleep required. A young baby requires up to twenty hours sleep a day whereas someone in their seventies only requires four to six hours a night.
True insomnia results when we are unable to achieve the amount of sleep we need. In fact almost one-third of the population can be affected with this common condition. We need sleep for our nervous system to function properly. If we are deprived of sleep for long periods, we may suffer from irritability or even hallucinations and delusions.
The causes of insomnia include biochemical imbalances and psychological problems. Biochemical imbalances can be treated by diet and natural remedies.
We go through four stages of sleep.
The first stage of sleep is the lightest where there is slow eye rolling, some muscle twitching and a drop in body temperature.
Sleep deepens slightly during the second stage. EEG (electroencephalograph) measurement shows some bursts of activity.
When we reach stage three, this is a much deeper sleep and the EEG now slows to a larger wave pattern.
About forty minutes after falling asleep stage four occurs. This is when we are at our lowest ebb. We stay in this pattern for approximately forty minutes and the EEG pattern is now a slow wave. It is also at this stage that bed-wetting can occur in children.
It is possible to be easily awakened just before this very deep sleep of stage four. We may all have experienced how difficult it is to fall back to sleep if awakened at this stage.
We now return to stage one that is called REM (Rapid-Eye-Movement) sleep.  This is our dreaming phase when our breathing becomes irregular and our eyes move quickly from side-to-side although they are still closed. If we do no achieve REM phase, we can awake still feeling a need for sleep. This is also a phase where the slightest sound can wake the light sleeper. This pattern continues 4 to 5 times a night concluding with our awakening.
Exercise, dietary adjustments and the addition of herbs can help many poor sleepers achieve this normal sleep pattern, one which will make them more mentally alert, rested and active.
A combination of the herbs, valerian, Melissa officinalis (Lemon balm), Passiflora incarnata (Passion flower) and Humulus lupulus (Hops)  will help us to achieve a more restful sleep without daytime drowsiness and addiction. They are best taken about an hour before bed with a glass of warm low fat milk or soymilk. 
These herbs have been traditionally used for their sedative and gentle anxiety relieving effects. Passionflower also helps to relieve insomnia due to mental worry and anxiety, racing thoughts or "mind chatter" by helping to calm the mind.
Dietary changes can help insomniacs.
Serotonin, a natural hormone that helps regulates mood, appetite and sleep is converted from the amino acid L-tryptophan with the aid of vitamin B6. L-tryptophan is also converted into vitamin B3. To ensure that L-tryptophan (a natural occurring amino acid found in protein foods such as milk) is converted with the aid of vitamin B6 to serotonin and not vitamin B3, we may need to include extra B3 and B6 vitamins in our diet ensuring this conversion as adverse mood/emotional conditions can affect the ability to fall asleep as well as reducing sleep quality.
A warm drink of low fat milk or soymilk before bedtime can help ensure adequate intake of dietary L-tryptophan as both are sources of dietary L-tryptophan. To help adequate absorption of tryptophan into the brain, dietary protein is best minimised in the evening meal and instead substitute carbohydrates as the main component of the meal.
There are other factors that will help improve sleep. One of these is going to bed at the right time. If our bodies only require six hours sleep to be fully rested, then going to bed at 8.00 p.m. at night will result in wakefulness at approximately 2 am. in the morning. Many people unfortunately may think this is insomnia and take sleeping tablets so they can resume their sleep pattern for the rest of the night. This habit, especially when taking prescribed sleeping medication, does not give the same quality of sleep as natural sleep nor does it rest the body in the same way.
It would be much better to postpone going to bed until later in the night and enjoy the extra time by either reading or partaking in some other relaxing pastime in preparation for a good night's sleep. However one of the most important factors in being able to have a good night’s sleep is the production of melatonin (the hormone of sleep).
Melatonin the sleep hormone
Melatonin, often referred to as the sleep hormone, in humans it is produced by the pineal gland in the presence of darkness and reduced light (night time). The melatonin signal forms part of the system that regulates the sleep–wake cycle by chemically causing drowsiness and lowering the body temperature, the central nervous system (specifically the suprachiasmatic nuclei, or SCN) also plays an important part in controlling the daily cycle in most components of the paracrine and endocrine systems.
In the morning bright light (sunlight) stops the production of melatonin and is needed to wake up fully. A lack of darkness at night and or bright sunlight in the morning can interfere with your body clock. 
Bright light at night from smart phones and pads which emit a blue light interferes with your melatonin production more than other light wavelengths do. As a result this bluish light throws the body's biological clock, the circadian rhythm, out of whack and sleep suffers. Worse, research shows that it may contribute to the causation of some cancer, diabetes, heart disease, and obesity.
Some tips for a good night’s sleep
1.       Go to bed at the right time to give you the hours needed for a good nights sleep, turn off or dim the lights two hours before bed.
2.       If you need a night light, red colour light does not interfere with melatonin production and makes a good night light.
3.       DON”T get on the smart phone and Pad in bed.
4.       Avoid eating a large protein meal just before bedtime and also restrict the intake of caffeine found in coffee and cola drinks.
5.       A good drink before going to bed is a cup of chamomile tea. This is relaxing and tasty and will help you sleep well and awake well rested and ready to tackle the day.
6.       When you get up in the morning go out into the sunlight. This is very important as it will help keep your body clock in equilibrium.
SUPPLEMENTS
Executive Sleep Formula                                              1 or 2 tablets one hour before bed
Or
Valerian 1800mg                                                               1 or 2 before bed
and
Bio Magnesium                                                                 2 tablets before bed


Vitamin D Deficiency Epidemic in Australia

Is There a Vitamin D Deficiency Epidemic in Australia, and if So, Is This a Major Contributing Factor to Disease and is vitamin D3 the new super nutrient? A summary of evidence.
 Russell Setright
Abstract
A review of published studies found that a significant number of Australians and New Zealanders have less than optimal serum vitamin D levels, with mild to moderate deficiency ranging from 33 to 84% depending on age, skin colour and/or those in residential care.
These studies have also reported a significant relationship between low vitamin D status and an increase in the prevalence of diseases including; diabetes, CVD, metabolic syndrome, osteoporosis, hypertension, certain cancers, several autoimmune diseases the Flu and all cause mortality. The data also suggest that normalising blood 25(OH)VitD levels by supplementation with vitamin D3 may have a positive effect in disease prevention.


Background
Ecological studies have suggested that mortality from several potentially life-threatening chronic diseases increase in incidence with a decreased exposure to sun light (Grant WB. Ecologic studies of solar UV-B radiation and cancer mortality rates. Recent Results Cancer Res. 2003;164:371-377) Because sun exposure is necessary for the synthesis of vitamin D in the skin, this review will show that the associations found between sun exposure, vitamin D intake and mortality(death) from several chronic conditions could be owing to variations in vitamin D status.
There are two forms of vitamin D that are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants and obtained by humans through diet. Vitamin D3 is made in the skin when 7-dehydrocholesterol reacts with ultraviolet-B (UVB) rays from sunlight at wavelengths between 270–300 nm and stored in the blood as calcidiol (25-hydroxy-vitamin D). Both D2 and D3 precursors are hydroxylated in the kidneys and liver to form 25- hydroxyvitamin D (25(OH)vit.D), the non-active 'storage' form, and 1,25-dihydroxyvitamin D. 1,25 (OH)2D, the biologically active (hormone) form that is tightly controlled by the body.
One of the functions of vitamin D is to maintain normal blood levels of calcium and phosphorus which helps form and maintain strong bones.
However, research also suggests that increased blood levels of 25(OH)VitD may provide protection from CVD, diabetes, osteoporosis, hypertension, certain cancers, and several autoimmune diseases.
The sun is a significant contributor to our daily production of vitamin D3. However, the amount of sun exposure required to produce enough vitamin D3 is dependent on a number of factors including, skin colour, latitude, types of clothing, body mass, age, cloud cover, atmospheric pollution. 

In Australia we are exposed to around 40% more UV rays than the equivalent latitude in the Northern Hemisphere and this creates a dilemma
(Madronich S, et al. Changes in biologically active ultraviolet radiation reaching the earth's surface. Photochem Photobiol B 1998;46:5-19).  

Is this increased UV exposure in the Southern Hemisphere and the resulting skin sun damage more detrimental to overall health than vitamin D deficiency?
There is evidence that excessive sun exposure increases the risk of skin damage, ageing and skin cancers. Excessive exposure to sunlight causing sunburn at any time in life increases a person's risk of developing skin cancer. However, people who experience intermittent exposure to high levels of UV radiation such as tanning on the beach on the weekend, appear to be at greater risk while those who experience continual exposure to lower levels even if the total dose of UV radiation is the same, have the lowest incidence of melanoma. That is, non-burning regular sun exposure such as obtained in the early morning and later in the afternoon seems to have a protective effect against skin cancer (Article, Prevention & Early Detection, Memorial Sloan-Kettering Cancer Centre 2008). And, a moderate amount of unblocked sunlight may actually be beneficial to most people, and could reduce the risk of many other diseases – including, paradoxically, melanoma itself.

Another example of this paradox is research from the University Of California School Of Medicine. This study found that higher incidence of melanoma occurred among Navy desk workers than among sailors who worked outdoors (Garland FC. et al. Occupational sunlight exposure and melanoma in the U.S. Navy. Arch Environ Health. 1990 Sep-Oct;45(5):261-7).

Also, a study (Nürnberg B, et al. 2008) from the Department of Dermatology, The Saarland University Hospital, Homburg, Germany that examined the progression of malignant melanoma reported. Basal 25-hydroxyvitamin D levels were lower in melanoma patients as compared to the control group. And progression of malignant melanoma was associated with  significantly reduced 25(OH)vit D serum levels. Their findings add to the growing body of evidence that 25(OH)vit D serum levels may be of importance for pathogenesis and progression of malignant melanoma (Nürnberg B, et al. Progression of malignant melanoma is associated with reduced 25-hydroxyvitamin D serum levels.Exp Dermatol. 2008 Jul;17(7):627).

As, the growing body of evidence supports the theory that  low blood serum levels of 25(OH)vit D is also associated with an increase of many diseases including CVD, diabetes, certain cancers, osteoporosis, muscular and bone strength and death from all causes
(Dobnig H, et al. Independent association of low serum 25-Hydroxyvitamin D with all cause mortality. Archives of Internal Medicine. 2008 Jun 23;168:1340-1349).

 A strategy of timed low dose sun exposure needs to be developed to maintain adequate vitamin D levels. However, given the vast difference in geographical location, skin type and ethnic origin we have in Australia a “One Fits All” program would be improbable.

As the data are supportive of maintaining adequate serum vitamin D levels, while at the same time reducing the risk of overexposure of UV rays from the sun.
Supplementation with vitamin D3 may be the best way of achieving both goals.

Vitamin D deficiencies in Australia

The data are consistent in that low blood serum levels of 25(OH)VitD (25-hydroxyvitamin D) is at an alarming rate in Australia. Those people with dark or olive skin, the elderly and veiled (80% may have mild deficiency) as well as those who wear protective clothing and always use sun screen have the greatest risk of vitamin D deficiency (FIG 1). In addition, those taking anticonvulsant medication or suffer from renal, hepatic or cardiopulmonary disease or those who have fat malabsorption syndromes (e.g., cystic fibrosis) or inflammatory bowel disease such as Crohn's disease, are at risk.  (Vitamin D, National Health and Medical Research Council 2010, Ministry of Health. Australian Government).FIG. 1
2: Proportion of women with serum vitamin D (25-hydroxyvitamin D3) levels under 22.5nmol/L, according to skin covering and skin colour
    


Skin colour





Skin covering*
Very dark
Intermediate
Light
Total

Consistently covered
6/6 (100%)
1/2 (50%)
23/25  (92%)
30/33  (91%)
Inconsistently covered
3/5 (60%)
1/3 (33%)
18/24  (75%)
22/32  (69%)
Uncovered
2/2 (100%)
2/3 (67%)
0 (0)
4/5 (80%)
Total
11/13 (85%)
4/8 (50%)
41/49  (84%)
56/70  (80%)

*Consistently covered - women always covered up, including arms, hair and neck, when outdoors; inconsistently covered - women did not usually cover fully in their own garden; and uncovered - women did not generally cover their arms, hair and neck when outdoors.

Nozza J et al. MJA 2001; 175: 253-255

What are Serum 25(OH)VitD Norms?

It has already been established that low serum levels of vitamin D that is below 27.5nmol/Lt results in inadequate
mineralisation / demineralisation of the skeleton that is a contributing factor to rickets in young children.  (Vitamin D, National Health and Medical Research Council 2010, Ministry of Health. Australian Government) . In  a position statement, a Working Group from the Australian and New Zealand Bone and Mineral Society, the Endocrine Society of Australia and Osteoporosis Australia (2005) defined mild deficiency for adults as serum 25-OHvitD levels between 25 and 50nmol/L which may contribute to an increased risk of osteoporosis and less commonly  osteomalacia in adults (NHMRC).

The question often asked is, what blood serum 25(OH)VitD level is considered to be adequate?

Any level below 50nmol/Lt may also place an individual at high risk of vitamin D associated deficiency diseases and all cause mortality. Levels of vitamin D between 73 – 100 nmol/Lt would appear to be adequate.
One Prospective cohort study of 3258 consecutive male and female patients found that those with low levels of serum vitamin D had a 54% to 2.34 times increased risk mortality from any cause when compared to people with adequate levels  of around 72nmol/Lt. (Fig. 2)
Also, this study found that 25-hydroxyvitamin D levels that are in the lower 50% of the vitamin D range of the study population have an increased risk for all-cause mortality after adjustment for traditional cardiovascular risk factors. In subgroup analysis, the relationship of low 25-hydroxyvitamin D levels to mortality is consistent regardless of co-morbidity, physical activity level.

The researchers concluded that a low 25-hydroxyvitamin D level can be considered a strong risk indicator for death from any cause in men and women (Dobnig H, et al. Independent association of low serum 25-Hydroxyvitamin D with all cause mortality. Archives of Internal Medicine. 2008 Jun 23;168:1340-1349).

25(OH)VitD blood levels
(Dobnig H et al 2008)
Fig. 2    

25(OH)VitD
Status
nmol/Lt
Deficient
Highest Risk
‹ 37.4
Deficient
High Risk
37.4 - 50
Insufficient
Moderate Risk
50-72
Adequate
Low Risk
›73