優質睡眠、好入睡, 輕鬆自然療法,柏格醫生 Dr Berg

Summary

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

00:00

🌙 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。

05:00

🌡 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。

10:03

🌞 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。

Keywords

💡维生素D

维生素D是一种脂溶性维生素，对于维持骨骼健康和免疫功能至关重要。在视频中，维生素D被强调为改善睡眠质量的关键因素，并且与镁等其他营养素协同作用。例如，提到维生素D可以解决睡眠问题，如睡眠呼吸暂停和不安腿综合征，并且与炎症、血糖水平和免疫系统有密切联系。

💡睡眠问题

睡眠问题在视频中被描述为影响人们生活质量的普遍问题，包括难以入睡、夜间频繁醒来和睡眠呼吸暂停等。视频强调通过补充维生素D和镁等营养素可以解决这些问题，从而改善睡眠质量。

💡镁

镁是一种重要的矿物质，对肌肉功能、神经传导和许多其他生理过程至关重要。视频中提到镁与维生素D共同作用，有助于解决肌肉痉挛、不安腿综合征和心脏悸动等问题，这些都是影响睡眠的常见因素。

💡炎症

炎症是身体对伤害或感染的自然反应，但慢性炎症可能导致多种健康问题。视频中提到维生素D是一种强大的抗炎剂，有助于减少炎症，进而改善睡眠质量和整体健康状况。

💡睡眠呼吸暂停

睡眠呼吸暂停是一种睡眠障碍，患者在睡眠中暂时停止呼吸。视频指出，维生素D可能有助于解决这一问题，从而改善受影响人群的睡眠质量。

💡不安腿综合征

不安腿综合征是一种感觉运动障碍，表现为强烈的腿部不适感，通常在休息时加剧。视频中提到，即使在补充镁后，如果症状仍然存在，可能需要更多的维生素D来改善。

💡皮质醇

皮质醇是一种激素，参与身体对压力的响应。视频中提到高水平的皮质醇会阻碍睡眠，而维生素D和镁的补充可能有助于降低皮质醇水平，从而改善睡眠。

💡褪黑激素

褪黑激素是一种调节睡眠-觉醒周期的激素。视频中虽然没有直接提到褪黑激素，但提到了维生素D对调节生物钟的重要性，这与褪黑激素的功能相关。

💡维生素D抵抗

维生素D抵抗是指身体对维生素D的需求增加，需要更高剂量的维生素D来达到正常生理效果。视频中提到，一些人可能需要更高剂量的维生素D来克服这种抵抗，特别是在治疗某些自身免疫疾病时。

💡自身免疫疾病

自身免疫疾病是一类疾病，其中身体的免疫系统错误地攻击自己的组织。视频中提到，高剂量的维生素D3可能有助于将这些疾病置于缓解状态，通过克服维生素D受体的抵抗。

💡维生素D毒性

维生素D毒性是指由于摄入过量维生素D而导致的健康问题。视频中讨论了维生素D毒性的概念，并提出实际上所谓的毒性症状可能更多是由于缺乏维生素D的辅助因子，如镁和维生素K2，而不是维生素D本身。

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