The role of Vitamin D in common ailments

Hot flushes are temporary but recurring feeling of warmth that spreads over the body which often begins in the head and neck region and can be very troublesome. Hot flushes often occur during sleep, producing perspiration known as night sweats. As a result, hot flushes can have a big impact on your quality of life. Hot flushes are one of the most common symptoms women have when they go through the menopause. About 3 out of 4 women going through the menopause (75%) will have hot flushes.  If you've had one, there's no mistaking it: the sudden, intense, hot feeling on your face and upper body, perhaps preceded or accompanied by a rapid heartbeat and sweating, nausea, dizziness, anxiety, headache, weakness, or a feeling of suffocation. Researches recruited 209 women who experienced at least four hot flushes or night sweats every day.  All the patients received up to 20 acupuncture treatments within 6 months.  Nearly half the women saw a 47% reduction in hot flushes or night sweats, while almost 12% reported that their symptoms had stopped almost completely although 4% actually saw an increase in their problems. What is interesting is that most of the women how saw their hot flushes and night sweats decrease started seeing improvements after three sessions. Research http://www.wakehealth.edu/News-Releases/2016/Acupuncture_Reduces_Hot_Flashes_for_Half_of_Women,_Study_Finds.htm  

A few years ago now, I moved to London and one of my concerns about moving to London was that I would loose easy access to open green spaces.  I have always found that walking through natural green spaces which feel very open have always had a restorative affect on my mental health and general sense of well-being.  I know that now I live in London I am very lucky to live within walking distance of Blackheath, so I can still get my "nature top up".  My reaction to nature, made me wonder if their is any scientific evidence of the benefits of nature on health. A narrative review from Mount Royal University in Canada looked at how contact with nature could help the emotional & mental well-being of cancer survivors.  Researches were encouraged by findings that concluded nature could have a positive impact on the well-being of cancer survivors. Gladwell et al  show that lunchtime walks in nature-based environments may provide a greater restorative effect and may improve essential recovery during night-time sleep, potentially enhancing physiological health.  While it may be difficult to take a nature-based walk at lunchtime, it is much easier in the summer to take one in the evening. For those of you that may be thinking, "walking through parks is all very well for you Joanne, but where am I going to find the time for that!".   Please read on... In 201o researched in the UK looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem from green exercise.  (Green exercise is defined as activity such as walking, cycling, running, climbing etc in nature).   The study found the strongest impact was in young people and just five minutes of green exercises can boost mental health. References Ray H and Jakubec SL (2014) Nature based experiences and health of cancer survivors, Complementary Therapies in Clinical Practice 20(4): 188 - 192 Gladwell, V.F.; Kuoppa, P.; Tarvainen, M.P.; Rogerson, M. A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study. Int. J. Environ. Res. Public Health 2016, 13, 280. Barton J and Pretty J (2010) What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis Environ. Sci. Technol., 2010, 44 (10), pp 3947–3955

We have all heard about the target of walking about 10,000 steps per day which roughly equates to walking 5 miles per day.  Well many years ago when I worked long hours in IT some days, and lets be frank even some months, the possibility of me walking 10,000 steps per day was a pipe dream.  I would say this was especially true in the winter when the dark skies, cold, wind and rain didn't exactly entice me to go outside even though I love walking. Researchers in Trondenheim University in Norway have discovered that in heart patients after just 12 weeks of walking 3000 steps every day, the hearts pumping function improved which in turn improved their ability to exercise. They concluded that moderate continuous exercise, such as walking 3,000 steps or 1.5 miles in 30 minutes had as much benefit on the heart as more vigorous, intensive exercising.  Moderate walking decreased the strain on the heart, improved heart muscle function, improved blood vessel dilatation, helped form new blood vessels and lowered blood pressure. On average a sedentary person completes between 1,000 to 3,000 steps per day.  Which is good news for the desk bound as you can now aim for 3,000 continuous steps which is much easier to achieve than 10,000! Reference http://circ.ahajournals.org/content/early/2017/01/19/CIRCULATIONAHA.116.022924