Vitamin D3 – “natural antibiotic” increases immunity

Vitamin D3 is essential for the immunity, growth of young children, and for healthy bones and teeth. The primary source of this vitamin is skin exposure to UVB radiation.The correct value should be between 30-50 ng / mL.

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The importance of vitamin D and immunity

The seasons change, autumn is coming along with winter and lower temperatures. The body has to get used to the new conditions and the immune system becomes weakened. During weakness, we are attacked by viruses, bacteria and fungi, which favors various infections. Adequate level of vitamin D is a very important element in the fight against microorganisms. We should ensure the high level of the sun vitamin already in the summer by spending a lot of time outside. Supplementation of this vitamin is important in winter. 

  • 0-6 months : 400 IU / day, regardless of the feeding method; 
  • 6-12 months : 400-600 IU / day depending on the daily dose of vitamin D taken with food
  • Children (1-10 years): 600-1000 IU / day
  • Youth (11-18 years): 800-2000 IU / day;
  • Adults (19-65 years): 800-2000 IU / day
  • Seniors (> 65-75 years old) and people with dark skin: 800-2000 IU / day
  • Seniors (> 75 years of age): due to the reduced efficiency of skin synthesis, possibly reduced absorption from the gastrointestinal tract and altered metabolism of vitamin D, supplementation is recommended throughout the year at a dose of 2000-4000 IU
  • Pregnant and lactating women: 2000 IU / day. However, it is best to test your vitamin D levels before introducing supplementation. Supplementation should be carried out under the control of serum 25 (OH) D in order to obtain the optimal concentration in the range of> 30-50 ng / ml

The most common effects of vitamin sun deficiency include: 

  • rickets in children
  • osteopenia and osteoporosis
  • increased risk of bone fractures
  • secondary hyperparathyroidism
  • neuromuscular disorders
  • hair loss

The association of low vitamin D levels with the development of cancer, cardiovascular diseases, autoimmune diseases, and depression is also increasingly discussed. In addition, children may develop irritability, developmental delay, and frequent viral and bacterial infections. 

10 symptoms of vitamin D3 deficiency

Fractures, bone pain

Deficiencies of this vitamin lead to disturbances in the calcium and phosphate balance, which results in abnormal bone mineralization. In children, the absorption of calcium may then be reduced and bone growth may be impaired and, consequently, rickets. In adults, reducing bone mineralization is called osteomalacia. 

Vitamin D3 deficiency also leads to osteoporosis, i.e. pathological reduction of bone mass and, consequently, an increased number of bone fractures and injuries. 

Muscle aches

Vitamin D3 deficiency can also lead to abnormalities in muscle building , resulting in muscle aches. The sun vitamin is very necessary for the reconstruction of muscle tissue, as it is involved in regeneration, e.g. after exercise. Constant muscle pain may be caused by an abnormal vitamin D3 value in the body.

Deterioration of the skin condition

Vitamin D is involved in the synthesis of substances that regenerate the epidermis and dermis after injuries. A deficiency of this vitamin can lead to a disturbance in wound healing. 

Caries and gum problems

Vitamin deficiencies often manifest themselves in the slow healing of the gums and problems with the regeneration of the oral mucosa . The deficiency of this vitamin is also tooth decay.

Fatigue, apathy

A low amount of vitamins in the body can also manifest itself in physical exhaustion and constant fatigue. Additionally, apathy may appear, reluctance to perform basic activities, fatigue and shortness of breath.

Sleep disturbance

The right amount of this vitamin also affects the quality and amount of sleep. Vitamin is best taken in the morning as it stimulates the body and reduces fatigue

Reduced immunity

Supplementation increases the body’s resistance. In the case of deficiencies, there is an increased susceptibility of the body to infections and frequent colds . 

Hair loss

Deficiencies also affect skin appendages, such as hair and nails. Deficiencies disrupt the hair’s life cycle, leading to hair loss.

Mood disorders

The research shows that it has an impact on the mood on a given day. Vitamin D3 is involved in the synthesis of serotonin and dopamine, and the hormones that affect mood.

Vision disturbance

Vitamin deficiency of the sun can manifest itself in: hyperemia , dry eye or excessive tearing.


The scientific cause of insomnia in old age has come to light

According to preliminary research, the hypothalamus, the brainstem, increases the production of proteins called hypocretin and neurotransmitters, which wake up the elderly and make them accustomed to insomnia.
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We know that the sleep of the elderly decreases with age. Explaining the scientific reason for this, experts have said that in old age, the brain cells (nerves) that wake us up become abnormally active.

This explains why the sleep of the elderly is affected so much. According to scientists, 50% of men over the age of 65 complain of insomnia and lack of sleep.

According to Louis de Licia, a professor at Stanford University, 80% of the elderly suffer from severe insomnia if they have Alzheimer’s or other mental illnesses. It should be noted that lack of sleep also gives rise to many more mental disorders.

In the laboratory, neurons were observed in the brains of young and old mice, which were emanating from a well-known site called the hypothalamus to form a protein called ‘hypocretin’. These proteins play an important role in awakening or retaining human beings and do the same in mice.

At first, it was thought that the brain’s internal electrical system, or circuit, might cause some kind of bad sleep because we know that with age, 80 percent of hypochlorites are reduced. But the real reason turned out to be that the rate of fire or activity of hypocretin increases in older rats. This is because they cause wakefulness and thus older people stay awake with more protein activity instead of lack of sleep.

Although mouse models do not equate to humans, they can be interpreted in some way. Older people are more likely to be bedridden and sleep deprived due to excessive hypocritic activity.

However, Renata Reha, a sleep and brain specialist at the University of Edinburgh, described the study as “very important” and said it was a solution to the mystery. However, according to Professor Lewis, this is only half the answer to our question and now we will see what is the sleep stimulus system in the elderly and how it works.

A plant-based diet can extend life by up to a decade

According to a study conducted by scientists at the University of Bergen in Norway, published in PLOS Medicine, a diet rich in plants can provide a number of health benefits.

The study used computer modeling to compare a typical Western diet high in animal protein, dairy, and sugar with a diet high in fruits, vegetables, legumes, and grains, and low in animal protein.

Scientists used existing data from previous analyzes and the Global Burden of Disease study to create a model that estimates the impact of a series of dietary changes on life expectancy. The model is available online and is called the Food4HealthyLife calculator.

The study found that switching to a plant-based diet will benefit 20-year-olds most, who can extend their lives by up to 13 years (men) or 11 years (women). People over the age of 60 can gain up to 8 extra years after becoming vegan. Even a partial change of eating habits is also beneficial – switching to a diet dominated by plant products and containing small amounts of animal products can extend life by 6 years. According to scientists, it is never too late to change nutrition for good, and switching to a plant-based diet even at the age of 80 can extend your life by 3 years.

“Long-term dietary changes can have significant health benefits for people of all ages with both optimized and feasible changes. The benefits are predicted to be greater the earlier dietary changes begin in life, ‘the researchers say.

This is not the first study to show the benefits of a diet that restricts the consumption of animal protein and is rich in plants. A Trusted Source analysis, published in 2020, found that high consumption of whole grains, vegetables, fruits, nuts, and coffee is associated with a reduced risk of all-cause mortality. Conversely, eating more red or processed meat was associated with higher all-cause

Sleeping in the light causes diabetes and heart disease: A new study

If you keep the lights on in the room due to some fear while sleeping, know that this habit can lead to diabetes and heart disease.

The discovery was made in a medical study conducted in the United States.

Research from Northwestern University has shown that moderate light in a room during sleep impairs heart and vascular function, leading to increased insulin resistance the next morning.

According to research, glucose and cardiovascular regulation in such people is worse than those who sleep in the dark.

“We found that even mild light increases the activity of the autonomic nervous system, which increases heart rate and decreases insulin sensitivity,” the researchers said.

The study looked at glucose and heart rate in 20 people for 2 nights.

Ten of them were put to sleep in dim light, while the others were allowed to sleep one night in dim light and the next night in an environment where the light was like a cloud.

The results indicate that the levels of melatonin, a hormone that helps the body sleep, are similar in both groups.

But those who spent one night in mild light had higher insulin resistance the next morning, and their heart rate increased.

The researchers said that since we studied the healthy group for 2 nights, we were unable to say how important it is medically, but the change in insulin is a significant physiological change that changes the risk of diabetes. Can

There is already evidence that daylight increases heart rate, which prepares the body for day-to-day challenges.

“Our findings suggest that a similar effect may occur with light during nighttime sleep,” the researchers said.

Remember that the term insulin resistance is used when the cells in our muscles, fats, and liver fail to respond properly to insulin and use the blood glucose for energy.

When this happens, the pancreas begins to produce more insulin, which raises blood sugar levels over time.

To avoid these dangers, researchers say, keep the lights off during sleep and use very dim lighting if necessary.

Similarly, do not use white or blue for dim light but choose red or orange, similarly eye mask is also a good choice.

The results of the study were published in the medical journal Proceedings of the National Academy of Sciences.

Researchers discover the link between air pollution and infertility in men

Air pollution affects sperm quality and increases the risk of infertility in men.

This was discovered in a new medical study .

The study, published in the medical journal JAMA Networks, looked at more than 30,000 men from China.

Research has also shown that the smaller the volume of contaminants in the air, the greater the effects on sperm.

Researchers say that small particles in the air can have more negative effects on reproductive health than large particles.

The results show that men of childbearing age should try to avoid air pollution as much as possible.

Medical experts have long been working on the link between air pollution and sperm quality, but it was not clear how much it increases the risk of infertility in men, but research reports show that 

But it did indicate that air pollution increases the risk of infertility in both men and women.

The study, conducted by Tongji University School of Medicine in China, examined data from 33,786 men in 340 Chinese cities, with an average age of 34 years.

The rates of air pollution in these cities varied and it was observed that between January 2013 and December 2019, the wives of men became pregnant with the help of reproduction technology.

The sperm quality of the men was then tested in particles of different volumes of air pollution.

Although researchers have been able to find a clear link between air pollution and sperm quality (sperm count or quantity), they must know that the smaller the pollutant particles, the more their quality is affected.

According to researchers, small contaminants may travel deeper into the human lungs, causing more adverse effects.

An earlier medical study in China in February 2021 found that air pollution could significantly increase the risk of infertility in both men and women.

The study, analyzing data from 18,000 pairs in China, found that in areas with high particulate matter pollution rates, the risk of infertility increased by up to 20%.

Research has not been able to determine how air pollution can lead to infertility, but it is already known that polluted particles cause inflammation in the body, which can affect the reproductive system of both men and women.

Infertility affects the lives of millions of couples around the world, but little has been done to address the effects of air pollution.

However, it is already known about polluted air that it increases the risk of various aspects such as premature birth and low birth weight problems.

Chen Lee, who was involved in the study from Peking University’s Center for Reproductive Medicine, said couples should be concerned about air pollution.

About 30% of infertile couples do not know the cause of infertility, he said.

“Age, body weight and smoking are common factors for infertility, but our research shows that even small nighttime air pollution increases the risk,” he said.

 Excessive consumption of red meat can lead to heart disease

If you love to eat red meat, this habit can lead to life-threatening heart disease.

This was revealed in a medical study conducted in the United States.

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The Cleveland Clinic study found that fat and cholesterol in red meat are harmful to the arteries of the heart, but bacteria in the stomach also play a role.

The study provided evidence that there is a link between bacteria in the stomach and a compound called TMAO, which increases the risk of heart attack and stroke in people who eat a lot of red meat.

TMAO (or trimethylamine N-oxide) is a metabolite produced by gut bacteria. Briefly, nutrients such as phosphatidylcholine (also known as lecithin), choline, and L-carnitine are abundant in animal-derived products such as red meat, egg yolk and full-fat dairy products.

There are trillions of bacteria in our gut, most of which are harmless but also play a role in health.

These bacteria work to make certain compounds, one of which is TMAO, which is produced by a specific type of bacteria with the help of 3 nutrients which are abundant in red meat and liver.

The study found that high levels of TMAO in the body indicate an increased risk of heart attack, stroke and death.

Research has shown that people who eat a lot of red meat have a 2 to 3 thirds increase in TMAO levels within a month.

But the good news is that this effect can be reversed and research has shown that reducing the amount of red meat in the diet can reduce TMAO levels to a healthy level in 3 to 4 weeks.

“We know that lifestyle factors are very important for the health of coronary arteries and the results provide further evidence that reducing the level of TMAO can reduce the risk of heart disease,” the researchers said.

The results of the study were published in the medical journal Nature Microbiology.

Earlier, in February 2020, a joint study by Northwestern Medicine University and Cornell University in the United States found that consumption of red and processed meat increased the risk of heart disease and death.

Research has found that consuming red meat, processed meat or chicken (not fish) just twice a week can increase the risk of coronary heart disease by 3 to 7%.

Similarly, eating red or processed meat (not chicken or fish) twice a week increases the risk of death from any cause by 3%.

Researchers say that while this may seem like a small difference, reducing the consumption of red meat and processed meat can be beneficial to health, and it has already been shown that eating more red meat causes other medical problems, such as cancer. Can become

He said that precautionary measures in the use of animal protein foods could help reduce the risk of heart disease and premature death.

The study, published in the medical journal JAMA Internal Medicine, found that there was a link between coronary heart disease and death.

He said that fish, seafood and vegetable varieties like protein like nuts and pulses are the best alternatives to meat.

How Much Walking Should You Take to Avoid Diabetes?

Even though these findings are now only available to older women, walking is the best way to prevent diabetes.

The quantity of walking you need to do to prevent diabetes also varies on your age, gender, and level of exercise. You must start walking more frequently if you aren’t active enough already.

Researchers led by University of California, San Diego’s Alexis Guardiola studied 4,800 women 65 and older for almost seven years.

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The older women were given light, soft belts to wear all the time during the first week of the trial. Special monitoring equipment that was attached to the belt kept track of their everyday walking patterns.

Following that, data on their everyday activities, particularly walking and physical activity, was periodically gathered for the following seven years.

Throughout this period, 8% of women developed diabetes, but women who walked a lot were less likely to develop diabetes.

A closer look at the data revealed that walking more than 1,000 steps a day reduced the risk of diabetes by 6%.

“Older adults can lower their chance of developing diabetes by 12% by increasing their daily step count by 2,000. Whether you walk quickly or slowly, it’s vital to develop the habit of moving more quickly than usual “Alexis Guardiola was cited.

It should be noted that the number of people suffering from type 2 diabetes is increasing rapidly all over the world including Pakistan.

According to the International Diabetes Federation, there are currently 537 million diabetics in the world between the ages of 20 and 79, and that figure is projected to increase to 783 million by the year 2045.

The highest risk of developing diabetes is in the United States, where by 2050, one in three adults will have type 2 diabetes.

“Walking more will not only reduce the risk of diabetes but will also help reduce the cost of medications and other related illnesses,” said John Beltier, an epidemic at the University of California, San Diego. Are pathologists.

The study, published in the latest issue of the research journal “Diabetes Care”, was conducted on women only, but the results are more or less the same for older men.

According to the US Department of Health, 150 minutes of walking or physical activity a week lowers the risk of many chronic diseases other than diabetes.

What Types of Exercises Make the Most Impactful Impact?

A crucial component in the fight against diabetes is exercise. It can help keep your blood sugar levels under control and lessen the chance of complications. However, you must first determine the optimum type of exercise for your condition before you begin.

The ideal form of exercise for diabetics relies on their unique circumstances and way of living. The following exercises are suggested:

  • Weightlifting: This promotes muscle growth, which raises insulin sensitivity and aids with weight control.
  • -Cardiovascular training: This includes running, cycling, swimming or walking at a moderate pace for 30 minutes per day on most days of the week.
  • -Strength training: This includes weight lifting or other strength training exercises like pushups, situps or pull ups

Don’t shorten your life by skipping breakfast

What sort of breakfast is advisable?
What errors should not be committed while eating breakfast?

Breakfast is a crucial meal since it has the power to make or break your entire day. One meal in the morning, according to Dana, is preferable to several during the day. A healthy breakfast is said by doctors to shield you from numerous ailments.

Breakfast, as it is known in English, refers to sated appetite from the previous evening. The most important meal of the day is breakfast, so keep that in mind. It’s crucial to lead a healthy life. This is the source of energy that our bodies get from, and it comes from breakfast. As a result, you don’t eat unneeded stuff all day long.

According to research, eating breakfast is directly related to having a healthy physique. The Maghash University team found that skipping breakfast can actually help people consume less calories overall.

Nowadays, breakfast is typically avoided by women, kids, and adults alike. Men don’t think it matters whether it is breakfast or not because they are in a rush to get to the office. Not eating breakfast is a major issue for kids of all ages. They do not want to have breakfast or are in a rush to get to school or college.

Women also require energy because they must work all day. She does, however, also spend the most of her time sipping tea. Even though she feels weak and hungry, she continues to be busy with her activities. She is unaware, though, that skipping breakfast quickly weakens a woman’s bones. Most women also have bone and joint pain, which is primarily caused by skipping breakfast.

The importance of a nutritious breakfast is emphasised by experts. Women in particular benefit from breakfast because it not only keeps them healthy but also makes them look more beautiful. On an empty stomach, glucose levels cannot be measured overnight. The performance of the day is impacted when a person gets up in the morning and does not receive the necessary amount of glucose. The body’s organs are impacted by it.

According to current American College of Cardiology studies, a healthy breakfast can extend life. The chance of dying from heart disease rises when breakfast is skipped. The majority of people who skip breakfast are smokers, and the study found that they tend to eat unhealthy meals away from physical activity, according to a report posted on the NHS website. stronger than breakfast, too.

According to the analysis, skipping breakfast is associated with high blood pressure, diabetes, and cholesterol. A nutritious breakfast is connected to a healthy heart. Death is brought on by severe vascular and heart disease.

A decent breakfast is what?

A healthy breakfast should be low in fat and contain lots of starch (carbohydrates). Wheat and barley porridge is the best food there is. Women must eat barley for breakfast if they want to keep healthy. An easy-to-digest meal is the ideal breakfast. A substantial breakfast of porridge is recommended for women who are concerned about gaining weight. It also aids with weight management.

Eat breakfast like a king, lunch like a prince, and dinner like a pauper, advise the wise. In order to live a healthy life, have a healthy breakfast.

When it comes to breakfast, there are several things you should do, such as switching up your meal every day. For folks who eat a variety of breakfast foods, obesity can be a problem. It is evident that the cause of many issues is obesity. Make sure breakfast is healthful in the same manner. According to experts, patients with diabetes and high blood pressure should have a complete breakfast. They have a good chance of beating these two illnesses in a short amount of time. A breakfast high in protein reduces hormones that increase appetite, according to another study.

Some individuals make the error of skipping breakfast. There is no way to do this. You should examine your eating habits if you don’t feel hungry for breakfast. You need to eat something, even if you don’t feel particularly hungry. Give the body’s metabolism a chance to get to work, whether it’s an apple or a banana.

Breakfast should not be hurriedly consumed. A hurried breakfast has the drawback of making you eat too little. As a result, you will soon become hungry once more and will be forced to eat the undesirable items available in the market. On the other hand, chewing and swallowing food also harms the digestive system.

Another poor eating habit is having too many desserts at morning. Because cereal contains a lot of sugar, which makes a small amount fill the stomach while its sweetness raises blood sugar levels, eating cereal for breakfast increases the body’s sugar intake. Hunger soon returns, which causes many to turn to junk food.

Skim milk is sometimes served at breakfast. Consider it a sensible choice for your health. This is not true at all, though. For breakfast, regular milk is preferred; for other times of the day, fat-free milk should be used.

For breakfast, some individuals utilise taste country. Additionally, doing so is wrong. Because of their sweetness, flavour milks like almond, soy, or coconut milk utilised as a healthy substitute for ordinary milk will not be beneficial to the body. Unbeknownst to them, people produce more sweet body components in the form of flavouring.

Some people make an effort to avoid eating any protein or good fats during breakfast. This is a harmful habit as well. While good fats stop bloating and early hunger, protein gives the body energy. Breakfasts high in healthy fats and proteins, such as eggs, almonds, butter, and yoghurt, are beneficial to the body.

It’s improper to consume tea or coffee. Coffee and tea are both quite acidic for the body when consumed on an empty stomach, which may cause you to eat less breakfast during the day. In fact, it may impair one’s capacity to focus, maintain energy levels, and control appetite.

It is likewise incorrect to believe that coffee or tea have no calories. Unless you’re used to drinking tea or coffee without milk or sugar, both contain calories, carbs, and sugar. The amount of calories in these drinks considerably rises when milk, sugar, and other ingredients are added, which causes weight gain over the long run. Blood sugar levels can be regulated by substituting cinnamon for sugar.

If you usually drink canned fruit juices from the market for breakfast, consuming them offers you an initial feeling of energy since it contains sugar, but soon the blood sugar level lowers and it becomes less expensive. Rain begins to fall. Fruit consumption is preferable to juice.

Egg yolks are high in iron, vitamin B, and vitamin D, while egg whites provide a low-fat, low-calorie source of protein. There is no desire to eat. You should only consume five to eight eggs per week if you have cholesterol concerns. However, eggs are less likely to cause cholesterol levels to rise, according to medical science.

Avoiding coffee or tea that has been combined with fat and sugar is vital.

Similar to sugar, eating too much salt for breakfast is bad. Consuming too much salt makes the body retain water, which makes the stomach bloated.

The stomach may become gassy if you consume too much fibre in the morning. Drinking enough water will assist preserve good esophageal function if you ingest too much fibre.

World Lipid Day: High #cholesterol in Pakistan has become epidemic, experts say

World Lipid Day: High #cholesterol in Pakistan has become epidemic, experts say

#health #HDL #ldl

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