Guest guest Posted December 23, 2003 Report Share Posted December 23, 2003 Tue, 23 Dec 2003 10:32:57 -0500 HSI - Jenny Thompson Just Enough Sheep Just Enough Sheep Health Sciences Institute e-Alert December 23, 2003 ************************************************************** Dear Reader, A sufficient amount of sleep is necessary to maintain good health. That's a given. But what most people aren't aware of is that too much or too little sleep may contribute to diabetes, while also compromising hormone levels necessary to maintain a strong immune system. And as if that weren't enough, insufficient sleep has also been associated with an increased risk of cancer. So if you've been carving hours out of your normal sleep schedule to accommodate the many demands and pleasures of the holidays, or if you're just finding it hard to sleep, there are a few simple steps you can take to help get the right amount of shut-eye (and improve your health) in the coming year. ----------------------------- Wide awake in Germany ----------------------------- With all the recent talk about a flu epidemic, I took special note when I came across a recent German study published in Psychosomatic Medicine. Citing the fact that relatively few studies have been conducted to examine the theory that sleep helps support the immune system, the researchers developed a unique method to examine the effects of sleep deprivation on immune response. A group of 19 healthy men and women were each given vaccines for hepatitis A virus. As with most other vaccines, this one prompts the immune system to release antibodies to fight the infection. After receiving the vaccines, half the group got a normal night's sleep, while the other half stayed awake all night and all of the next day until late evening. Researchers measured hepatitis A antibody levels in all the subjects throughout this initial phase and for another 28 days. Beyond the first night of the test, all of the subjects slept as they normally would. The sleep-deprived group showed a decrease in antibodies after their night of sleeplessness. And at the end of the full testing period, this group had, on average, about half the antibody level as the subjects who had slept normally. The researchers speculate that during sleep the release of specific hormones stimulate the lymph system to assist in antibody synthesis. They concluded that their results demonstrate the importance of sleep for a fully functional immune system. ----------------------------- Aiming for balance ----------------------------- But how much sleep is the right amount? The answer to that would vary from person to person, of course. But a study I told you about in the e-Alert " Getting 8 Hours? You May Be Sleeping TOO Much " (2/25/02), reveals that the conventional idea about " 8 solid " may not be the best way to go. In the 2002 study, scientists analyzed the sleep habits of more than 1.1 million subjects who participated in the American Cancer Society's Cancer Prevention Study II. Researchers followed up with the participants six years later to determine if they were still alive and, if not, what had caused their deaths. The data showed that subjects who reported sleeping eight hours or more had a " significantly increased mortality hazard. " In fact, people who reported sleeping more than 8 1/2 hours per night were 15 percent more likely to have died during follow up than those who slept less. Previous studies have also linked too much sleep with depression and other health problems. Based on their final analysis, researchers concluded that the optimal amount of sleep each night is between 6 1/2 and 7 1/2 hours. Another study, released last spring, reported similar results. After following the sleep patterns of more than 70,000 women for 10 years, researchers found that women who slept five hours or less each night, and women who slept nine hours or more each night were approximately 35 percent more likely to develop type 2 diabetes, compared to women who slept more than five and less than nine hours each night. ----------------------------- Next stop: Dreamland ----------------------------- A recent article from natural medical physician Dr. Joseph Mercola cites a study that indicates that a sleep/wake rhythm (or circadian rhythm) that remains consistent from night to night may be an important factor in your body's production of the antioxidant melatonin. If the circadian rhythm is disrupted, less melatonin may be produced, lowering your body's natural defenses against cancer. In that same article, Dr. Mercola shares some of the methods of overcoming insomnia suggested by the noted physician and author Dr. Deepak Chopra. Among Dr. Chopra's suggestions: * Decrease mental activity in the evening. * Make preparations for the next day. * Take a hot bath before bedtime to help relieve stress. Soothing fragrances, lights, and music may help as well. * Limit activities in bed to sleep and sex only - no reading or television watching. * If you have trouble sleeping, try sleeping in another area of the house. * Turn off all the lights. This last item is particularly important, as Dr. Mercola points out that your body's melatonin production may be inhibited if you sleep with the lights on. So turn out the lights and help yourself relax in any way that works best to send you off to a good (and healthy) night's sleep. ************************************************************** To start receiving your own copy of the HSI e-Alert, visit: http://www.hsibaltimore.com/ealert/freecopy.html Or forward this e-mail to a friend so they can sign-up to receive their own copy of the HSI e-Alert. ************************************************************** ... and another thing Whenever flu is the topic of an e-Alert (as it was several times recently) I always receive a comment or two about the use of colloidal silver (CS) to prevent illnesses or shorten their duration. Last week an HSI member named William sent me a couple of colloidal silver testimonials, and he wrote: " Jenny, colloidal silver is my alternative to flu vaccine. " I'm sure that many members are probably aware of the controversies surrounding colloidal silver, a treatment that consists of submicroscopic metallic silver particles finely dispersed in water, which is taken orally to prevent infections. Research conducted by Jonathan V. Wright, M.D., has found that bacteria have an enzyme system that is disrupted by the presence of silver ions, causing the organism to die. Before the advent of pharmaceutical antibiotics in the 1940's, colloidal silver was a commonly used antibacterial agent. Today, however, it's considered controversial, primarily because there is no known use for the silver ion in human biochemistry. But the flu is a viral infection, not bacterial. So is it possible that a bacteria-fighting treatment like colloidal silver could help against the flu? I asked HSI Panelist Allan Spreen, M.D., about this and he pointed out that viral infections compromise the immune system, creating an opportunity for " superinfection " by bacteria. He said, " Other than cost, I can't think of a reason not to consider using colloidal silver. The party line about argyria (a bluish discoloration of the skin caused by too much silver in the body) is not an issue in the doses used by clinicians. " Some people use colloidal silver on a daily basis as a preventive measure, but in a recent eTips e-letter, Dr. Wright suggested that its use be limited to " combating episodes of acute infection and that it not be used continuously. " As for dosage, Dr. Wright recommends adult doses of " 1 tablespoon of colloidal silver at a 40 ppm (parts per million) concentration at the first signs of any infection and 1-2 teaspoons three to four times daily until the infection is gone. Then stop! " And for the most favorable results, you'll do best to try colloidal silver under the guidance of a physician who's familiar with its use. To Your Good Health, Jenny Thompson Health Sciences Institute ************************************************************** Sources: " Sleep Enhances the Human Antibody Response to Hepatitis A Vaccination " Psychosomatic Medicine, vol. 65, no. 5, Sept./Oct. 2003, ncbi.nlm.hih.gov " Good Night's Sleep May Benefit Immune System " Amy Norton, Reuters Health News, 10/28/03, reutershealth.com " Mortality Associated With Sleep Duration and Insomnia " Archives of General Psychiatry, vol. 59, no. 2, February 2002, archpsyc.ama-assn.org " Want to Prevent Cancer? Make Sure You Sleep Well " Dr. Joseph Mercola with Rachael Droege, 10/22/03, mercola.com " Conversion Factor " Dr. Jonathan V. Wright, Health eTips, 10/2/03, wrightnewsletter.com Copyright ©1997-2003 by www.hsibaltimore.com, L.L.C. 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