優質睡眠、好入睡, 輕鬆自然療法,柏格醫生 Dr Berg
Summary
TLDR视频脚本讲述了维生素D对改善睡眠质量的重要性。作者分享了自己因训练而长期失眠的经历,并提出高剂量维生素D3补充可能有助于解决睡眠问题,包括睡眠障碍、夜间频繁排尿、睡眠呼吸暂停和不宁腿综合症等。同时强调了维生素D与镁、锌、维生素B6和K2等辅助因子的协同作用,以及如何安全地使用高剂量维生素D来治疗自身免疫疾病。
Takeaways
- 😴 维生素D对于改善睡眠质量非常重要,可以帮助解决多种睡眠问题。
- 🌞 长期睡眠不足可能导致身体适应性改变,比如早上4点就醒来的习惯。
- 💊 维生素D的普通剂量可能不足以改善睡眠,需要更高剂量。
- 🍀 维生素D与镁是合作伙伴,共同作用于身体,镁缺乏可能导致睡眠问题。
- 🚫 维生素D过量的担忧可以通过补充其他辅助因子来抵消,如镁、维生素K2等。
- 🌡 维生素D对调节体温和炎症有强大作用,有助于改善血糖水平。
- 🛌 睡眠是健康的关键因素之一,维生素D通过影响身体的昼夜节律来改善睡眠。
- 🧪 维生素D水平低于40纳克/毫升可能导致多种健康问题,理想水平应为70-100纳克/毫升。
- 💦 为防止维生素D可能的副作用,应多喝水并减少乳制品的摄入。
- 🔬 维生素D不是传统意义上的维生素,而是一种激素,需要通过测试血液来监测其活性形式。
- 🌐 维生素D的推荐剂量远低于实际可能获得的量,如晒太阳30分钟可获得高达20,000 IU的维生素D3。
Q & A
维生素D对于改善睡眠有哪些潜在的好处?
-根据视频脚本,维生素D可以帮助解决多种睡眠问题,如入睡困难、夜间频繁醒来、睡眠呼吸暂停和不宁腿综合症等。它还与镁协同作用,有助于缓解肌肉痉挛、心悸和不宁腿综合症,从而改善睡眠质量。
为什么维生素D和镁是合作伙伴?
-维生素D和镁在身体中共同作用,镁有助于缓解肌肉痉挛、心悸和不宁腿综合症,而维生素D可以增强镁的吸收和利用。两者一起使用可以更好地解决睡眠问题。
维生素D过量的所谓毒性效应是如何被抵消的?
-通过摄入足够的维生素K2、镁和其他辅助因子,可以防止维生素D过量可能导致的血钙过高等问题。同时,多喝水也有助于预防任何潜在的副作用。
为什么维生素D对于调节血糖水平很重要?
-良好的睡眠有助于调节血糖水平,而维生素D能够改善睡眠质量。因此,维生素D间接地对维持健康的血糖水平起到积极作用。
为什么维生素D有时被称为激素而非维生素?
-维生素D实际上是一种激素,因为它在体内发挥作用的方式与激素类似,特别是在调节钙和磷的平衡以及影响免疫系统方面。
如何自我检测维生素D水平?
-可以通过购买专门的检测工具包来测量自己的维生素D水平。如果水平低于40纳克/毫升,可能需要采取措施提高维生素D水平。
为什么肥胖人群需要更多的维生素D?
-肥胖人群需要更多的维生素D,因为体内的脂肪会稀释维生素D,导致其在体内的浓度降低。
为什么维生素D对于治疗某些自身免疫性疾病很重要?
-维生素D可以帮助调节免疫系统,对于某些自身免疫性疾病,高剂量的维生素D3可以穿透受体抵抗,帮助疾病进入缓解期。
为什么维生素D的推荐日摄入量(RDAs)通常很低?
-推荐日摄入量可能没有考虑到个体差异和阳光暴露量,而且可能没有充分认识到维生素D在治疗和预防疾病中的潜在作用。
为什么在睡前两小时避免使用手机和暴露在强光下有助于睡眠?
-手机和强光会抑制褪黑激素的产生,这是一种调节睡眠-觉醒周期的激素。减少这些光线的暴露有助于准备身体进入睡眠状态。
为什么维生素D和维生素K2一起摄入很重要?
-维生素K2有助于将血液中的钙转移到组织中,防止软组织钙化,而维生素D则增加钙的吸收。两者一起摄入可以防止维生素D过量可能导致的钙代谢问题。
Outlines
🌙 睡眠问题与维生素D的关联
本段讲述了演讲者多年遭受的睡眠问题,以及维生素D在解决睡眠问题中的重要性。演讲者曾因基本训练而形成早起的习惯,导致长期睡眠不足。他发现,维生素D不仅能帮助改善睡眠质量,还能解决如频繁夜间排尿、睡眠呼吸暂停和不安腿综合症等问题。维生素D与镁元素共同作用,有助于缓解肌肉痉挛和心脏悸动等症状。此外,维生素D还具有抗炎作用,并与血糖水平有关。演讲者建议,通过补充维生素D和镁元素,可以改善睡眠质量和整体健康。
🌡 维生素D的剂量与安全性
此段讨论了维生素D的剂量问题和所谓的毒性问题。演讲者认为,维生素D的毒性症状实际上可能是由于缺乏维生素D的辅助因素,如镁和维生素K2。他指出,大多数人在没有足够辅助因素的情况下,服用高剂量的维生素D可能会出现症状,但这并不是维生素D本身的问题。演讲者还提到,维生素D不是真正的维生素,而是一种激素,并且建议在医生的指导下,服用至少30,000 IU的维生素D3来治疗睡眠问题。同时,他强调了保持水分和摄入辅助营养素的重要性,以避免任何潜在的副作用。
🌞 维生素D的治疗效果与推荐剂量
在这段中,演讲者深入讨论了维生素D在治疗自身免疫疾病中的潜在效果,并提到了Dr. Comra的治疗方案,该方案使用高达200,000 IU的维生素D3剂量来帮助患者缓解症状。演讲者强调,血液中的维生素D水平并不能准确反映细胞内的情况,而且每个人对维生素D的需求可能不同。他还提到了维生素D在眼睛健康中的作用,并推荐了Dr. Harold Shey的书籍,该书提倡使用更高剂量的维生素D来获得更好的治疗效果。此外,演讲者还讨论了维生素D的辅助因素,如镁、维生素K2、硼、锌和维生素A,并强调了它们在维生素D吸收和作用中的重要性。
Mindmap
Keywords
💡维生素D
💡睡眠问题
💡镁
💡炎症
💡睡眠呼吸暂停
💡不安腿综合征
💡皮质醇
💡褪黑激素
💡维生素D抵抗
💡自身免疫疾病
💡维生素D毒性
Highlights
多年来,由于睡眠问题,作者尝试了多种方法,最终发现维生素D对于改善睡眠质量有显著效果。
维生素D缺乏可能导致多种睡眠障碍,包括入睡困难、夜间频繁醒来和睡眠呼吸暂停等问题。
维生素D与镁元素共同作用,有助于解决痉挛、心悸、不安腿综合症等与睡眠相关的问题。
维生素D是强效的抗炎剂,对改善血糖水平和整体健康有积极作用。
适当的维生素D水平有助于调整人体的生物钟,改善时差反应。
肥胖者、糖尿病患者和老年人可能需要更多的维生素D来达到健康水平。
作者推荐使用家庭测试工具来监测个人的维生素D水平,并根据结果调整摄入量。
维生素D水平低于40纳克/毫升可能会导致多种健康问题,而70-100纳克/毫升或更高水平可能带来治疗效果。
维生素D实际上是一种激素,而非维生素,其在血液中的测试结果可能无法准确反映细胞内活性。
为了达到治疗效果,作者建议每天至少摄入30,000国际单位的维生素D3,并注意补充足够的水分。
维生素D与维生素K2一起服用可以预防由于维生素D过量引起的血钙过高问题。
在晚餐时服用维生素D及其辅助因子可以提高吸收率,并有助于改善睡眠。
房间温度稍低和睡前两小时避免强光暴露有助于改善睡眠质量。
维生素D过量的所谓症状可能实际上是由于缺乏辅助因子,如镁和维生素K2所导致。
作者认为,大多数人对维生素D的需求量远高于目前推荐的日常摄入量。
Dr. Comra的治疗方案使用高剂量维生素D3成功治疗了数千例自身免疫疾病。
血液中的维生素D水平并不能准确反映其在细胞受体层面的活性。
Dr. Harold Shey推荐使用更高剂量的维生素D来改善眼部疾病。
作者强调了维生素D的辅助因子,如镁、维生素K2、硼、锌和维生素B6的重要性。
作者分享了关于维生素D过量的一些误解,并提供了自己的见解和研究依据。
Transcripts
I want to give you a really important
recommendation to take at dinner time to
help you get into the most wonderful
deep restorative sleep now for years
I've suffered with a sleep problem it
pretty much started after basic training
when I was forced to wake up at 4:00
every morning for 3 months and after
that somehow my body was trained I could
not sleep past 4:00 for many years so I
would just go to bed early but I was
still only getting about 6 to 6 and 1/2
hours of sleep for a year
and I would always just cope by napping
and try to get more sleep but it wasn't
until I got 8 hours of consistent day
afterday sleep that I discovered for
myself how important this sleep is now
if we dissect your sleep we have several
situations we have people that can't get
to sleep there's people that get up
through the night and have to urinate
very frequently sleep apnea Restless
like syndrome every single one of those
problems I just mentioned can be
resolved by this one remedy and that is
vitamin D usually you cannot fix your
sleep by taking regular amounts of
vitamin D in fact if you look at some of
the studies that don't show that vitamin
D can help your sleep they're just using
very very tiny amounts you know people
are concerned with the Toxic effect of
vitamin D but there's a a way to counter
that very easily also vitamin D can fix
a lot of problems in your gut believe it
or not not to mention all the different
connections with vitamin D in your
immune system vitamin D also works with
magnesium those two are kind of Partners
in their ability to work together and
magnesium is behind all sorts of
problems with cramping heart
palpitations restless leg syndrome
higher levels of cortisol which prevent
your sleep and a lot of people sleep
better when they take magnesium before
you go to sleep but if you have a
restless leg syndrome or cramps and
you're taking magnesium and it's not
working it could be because you need
more vitamin D and then we get into the
powerful effect that vitamin D has with
inflammation it's one of the most
powerful anti-inflammatories and also
when you sleep better your blood sugars
will be better if we take a look at all
the things that can improve your health
we have Diet exercise sleep I think
sleep is at the top of the list you're
basically the circadian rhythms of your
body that's controlled by a little
bundle of nerves deep in your brain in
the hypothalamus there's receptors for
vitamin D in that nerve bundle and this
is why for example when you get jet leg
and it throws off your Rhythm the
antidot is vitamin D an obese person
needs three times as much vitamin D as a
thin person because vitamin D gets
diluted the same thing with the diabetic
the same thing as you age now if you get
your vitamin D tested and you can even
buy these little kits that measure your
vitamin D and I'll put a link down below
of the company that I use
I buy the kit I measure my own vitamin D
and when you get the results if it's
below 40 nanog per Miller you're going
to have all sorts of issues you need
levels that are like 70 80 90 or even
100 or even a little bit more to create
a therapeutic benefit vitamin D is not
really a vitamin it's a hormone and so
if you're focused on taking vitamin D to
get this the hormone to work better
realize that the type of vitamin D that
they test in your blood is the inactive
version it doesn't really tell you
conclusively if you're getting the
vitamin D in the cells there's a lot of
people who have vitamin D resistance who
need to take a lot more vitamin D to
penetrate that resistance I would
recommend taking at least 30,000 IUS of
vitamin D3 for a period of time to start
to elevate the vitamin D that you need
therapeutically to create an effect on
your sleep I take 50,000 IUS every
single day but this is very important I
drink at least 2 and a half liters of
water every single day to prevent any
type of side effect from this toxicity
which is the calcium issue calcium in
the blood that's really the only side
effect so if you just maybe cut down on
the dairy and you drink more water and
you take all the co-actors so I always
take vitamin D with vitamin K2 very
important that prevents the calcium from
building up in the blood and then I also
take magnesium I take zinc as a co-actor
I take vitamin B6 as a co-actor now a
couple additional things that I'm going
to recommend um if you're trying to
sleep it's best to take that vitamin D
with the co-actors at the last meal of
the day you're going to get more
absorption that way now some people that
take vitamin D before bed it wakes them
up and I really think it's because
they're not taking the kof
magnesium zinc B6 K2 I would make sure
that the temperature of your room is
slightly cooler that seems to help me I
crack the window open I would also make
sure that about two hours before you go
to sleep you're not exposed to like your
cell phones and bright lights start
dimming down the room with the lights
now since this vitamin D toxicity idea
comes up so often you should probably
get a little more information on that
and I created a video just for you check
it out I'm actually convinced that
there's no such thing as a true vitamin
D toxicity problem now what I'm not
saying is that a person if they take
higher amounts of vitamin D they won't
get some symptoms but the actual cause
of those symptoms I don't believe is
coming from high doses of vitamin D3 I
think it's coming from a deficiency of
the
co-actors for vitamin D primarily from a
magnesium deficiency and a vitamin K2
deficiency and there's a couple others
as well now we know most people are
deficient in magnesium going into this
so if you're not taking enough magnesium
while you're taking vitamin D I think
you're going to start noticing some of
the symptoms that people call Vitamin D
toxicity which are irritability
insomnia
constipation fatigue muscle SP ASM or
cramps
calcification calcium that builds up and
arhythmia but they're also symptoms of
low magnesium as well as symptoms of low
vitamin K2 I mean if you just look at
the case studies or some of the studies
of vitamin D toxicity you don't normally
see they're taking magnesium with it
they're not taking K2 with it many times
they're taking vitamin D2 not D3 as well
now you don't want to take calcium when
you're testing for vitamin D toxicity
because the symptom is hyper calcemia
which is too much calcium in the blood
why would you want to take calcium
doesn't make sense now I found something
interesting on Wikipedia I want to share
with you it said it is possible that
some of the symptoms of vitamin DET
toxicity are actually due to vitamin K
depletion and they're talking about
vitamin K2 and yeah I think we already
knew that vitamin K2 is needed to
prevent the calcium from building up in
the soft tissues vitamin D helps
increase calcium absorption in the small
intestine by 20 times so now we have all
this calcium in the blood vitamin K2
comes in there and takes it from the
blood into the tissues
preventing buildup of soft tissue
calcium and also magnesium is one of the
best antidotes to prevent kidney stones
the toxicity symptoms from vitamin D I
believe are just lacking the
co-actors and the reason I'm even
talking about this is that it's very
important to take theraputic doses of
Vitamin D to deal with certain
conditions amount that's recommended by
the male clinic is like 600 IUS this is
ridiculous when you're out in the sun
for about 30 minutes maybe 40 minutes
you're going to get at least 20,000 I of
vitamin D3 now why would the rdas be
only only 600 IUS and why would someone
be nervous or concerned by taking a
maintenance dosage of 10,000 IUS per day
when you get 10,000 or 20,000 IUS just
from being out in the sun there is also
some data out there people will say that
well once you get a certain amount of
vitamin D from the sun your body will
just stop making vitamin D I try to find
that data I couldn't find uh any
evidence that being true but I did find
an interesting research article on
lifeguards in Israel and what was
interesting unique about these
lifeguards that there was a 20 times
increased risk of getting kidney stones
probably because they got a lot of
vitamin D and they didn't have enough K2
or magnesium now let's talk about
vitamin D as far as the therapeutic dose
for certain conditions especially
autoimmune conditions Dr comra from
Brazil
has an amazing protocol I mean with
thousands of success stories and he uses
between 50,000 to 880,000 to 100,000 to
up to 200,000 iuse of vitamin D3 to put
these autoimmune cases in remission and
what he does is he just monitors the
parathyroid gland right because the
parathyroid gland controls calcium so if
you're low in calcium the parathyroid
gland will kind of make up the
difference and raise up and start
pulling calcium from your bone so if
your parathyroid hormone is high that
means you're low in calcium or low in
vitamin D and if your parathyroid
hormone is low that means you have
enough calcium or you have enough
vitamin D and when you get into
autoimmune diseases you have this very
unique situation you may have normal
amounts of vitamin D in the blood but at
the receptor it's not really working for
a whole number of reasons what this
doctor does is give you more vitamin D
to
penetrate through this resistance and
also realize when they do a blood test
for vitamin D they're not measuring
what's happening at receptor level there
is no agreed upon amount of vitamin D in
the blood as a certain thing that
everyone agrees on in the medical
profession in other words the normal
amounts of vitamin D in our BL are still
uncertain we don't really know there's a
very interesting book I just read by Dr
Harold Shey he's an optomologist this is
what he said anything less than 150
nanograms per milliliter will likely not
work because his Focus was on the eye
and he would use higher doses of Vitamin
D to get great results which is just
quite fascinating now you might say well
if it works so great why doesn't
everyone know about it well because it
works so great even if you question
vitamin D for various remedies you get
attacked I won't be surprised if I get
attacked for this video by other doctors
on this topic but I'm trying to give you
all the data to think with it because I
think the danger is and the lack of the
co-actors for vitamin D more than the D
itself vitamin D is just really hard to
get you take a 70-year-old and a
20-year-old and you put them out the Sun
for a period of time the 70-year-old
will get
75% less vitamin D because their skin is
older so number one when you take
vitamin D also take magnesium also take
vitamin K2 also Boron is a co-actor for
vitamin D and magnesium zinc is also
another co-actor very important and
lastly vitamin A now that I talked about
the toxicity let's focus in on the the
therapeutic benefits of vitamin D from
this video right here check it out
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