ONLINE DRIVERS MEDIA

1. In the launcher, click System Settings to display its window, click Software Sourcesto display its window, and then click the Additional Drivers tab to display its page.
2. Select an appropriate driver, such as the NVIDIA binary Xorg - - (proprietary, tested) driver shown below, and then click Apply Changes.
3. When prompted, type your password, and then click Authenticate.
4. Close the Software Sources window.
5. Reboot your PC.

No, the sun does not kill you. If you control your exposure it may extend your life and improve your life-quality significantly.

The effects on circadian rhythm could be behind the Suns anti-cancer effects

Sunlight, Bluelight, Backlight and Your Clock

Sunlight a La Carte: "Hack" Your Rhythm

Breaking the Fast to Synchronize the Clock

Fasting (Re-)Sets the Peripheral Clock

Vitamin A & Caffeine Set the Clock

Pre-Workout Supps Could Ruin Your Sleep

• If you cant let go off your mobile at night, use blue blocker glasses as a countermeasure for alerting effects of evening light-emitting diode screen exposure - According to researchers from the Psychiatric Hospital of the University of Basel, blue blocker glasses (BB) significantly attenuate LED-induced melatonin suppression in the evening and decrease vigilant attention and subjective alertness before bedtime.
  
  Strangely, though, visually scored sleep stages and behavioral measures collected the morning after were not modified. Still, van der Lely et al. conclude: "BB glasses may be useful in adolescents as a countermeasure for alerting effects induced by light exposure through LED screens and therefore potentially impede the negative effects modern lighting imposes on circadian physiology in the evening "(van der Lely. 2014).
• UV-light protects against "brainflammation" in MS model - Scientists from the University of Wisconsin-Madison report in their latest paper that UV light selectively inhibits spinal cord inflammation and demyelination in experimental autoimmune encephalomyelitis.
  
  Previous studies have already shown that UV radiation (UVR) can suppress experimental autoimmune encephalomyelitis (EAE), an animal model of multiple-sclerosis (MS), independent of vitamin D production. The mechanism of this suppression did yet remain to be elucidated, until Wang et al. (2014) observed that UVR (10kJ/m²) does not just inhibit the inflammation and demyelination of the spinal cord, but will also dramatically and significantly reduce spinal cord chemokine CCL5 mRNA and protein levels.
  
  In conjunction with an increased production of intereron-gamma (IFN-?) and IL-10, which are actually used to treat all sorts of autoimmune diseases, artificial and natural UV light can thus actually "prevent the migration of inflammatory cells into the CNS" (Wang. 2014).

• Melatonin conc. after 4 days w/ dim vs. bright light and tryptophan rich vs. poor breakfast (Fukushige. 2014).

  Bright light in the AM and the consumption of a breakfast thats high in tryptophan can help you maintain a healthy circadian rhythm - In case you are asking yourself how you can grasp all the benefits that are associated with having an intact circadian rhythm, you may be intrigued to hear that researchers from the Fukuoka Womens University have been able to show that an increase in tryptophan intake at breakfast combined with daytime light exposure has beneficial effects on melatonin secretion and sleep quality. As you can see in the figure to the left it will significantly elevate the evening melatonin peak, which is critical for an optimal circadian rhythm.
  
  If you are looking to optimize your internal clock bright light (either sunlight or a 10,000 Lux daylight lamp) + tryptophan (seeds, nuts, soy, cheese, chicken, turkey, fish, oats, beans and eggs are the TOP10 sources) are the way to go. If you want an extra "kick" add some coffee to the equation. This will increase the light responsiveness of the circadian pacemaker - well, at least in mice it does (Diepen. 2014).

If you want to design your own "dawn simulator" thats the spectrum you need (Virginie. 2014).

Wanna be smarter, but cant get enough sleep? Start your day with a dawn simulation: Chronic sleep restriction (SR) has deleterious effects on cognitive performance that can be counteracted by light exposure. Scientists from the Psychiatric Hospital of the University of Basel have recently been able tho show that a dawn simulating in the AM will increase your task performance throughout the day after morning; and whats best: The benefit was most pronounced in those participants who sucked the most when they didnt get a good nights sleep (Virginie. 2014).

• Bright lights at work will keep you sane, happy and alert - If you are working in an insufficiently lit office without natural sunlight, you should be prepared to develop physiological, sleep and depressive symptoms.
  
  Assuming you have a window in your office, you will get a significantly more pronounced total and peak exposure to bright light thats going to correlate with 33% reduced levels of the stress hormone cortisol, a more natural rhythm of melatonin and a reduced risk of minor psychiatric disorders and depressive symptoms (MA) in the evening.
  
  Thats at least what the results of a recent study from the UFRGS in Porto Alegre indicates (Harb. 2014). A study the authors of which proudly say that their "study demonstrated that not only may light pollution affect human physiology but also lack of exposure to natural light is related to high levels of cortisol and lower levels of melatonin at night, and these, in turn, are related to depressive symptoms and poor quality of sleep" (Harb. 2014).

• If you want to light up the darkness, when its actually time to sleep do it with green (555nm) or red, not blue light, which suppresses melatonin (Bonmati-Carrion. 2014).

  Staying away from nightly night exposure may also help to keep your arteries clean even in the old age - Studies indicate that even after  adjustment for confounding factors, including age, gender, body mass index, current smoking status, hypertension, diabetes, dyslipidemia, sleep medication, estimated glomerular filtration rate, nocturia, bedtime, duration in bed (scotoperiod), day length (photoperiod), urinary 6-sulfatoxymelatonin excretion and daytime and nighttime physical activity, exposure to light at night is associated with carotid intima-media thickness (Obayashi. 2014).
  
  If you dont want to develop subclinical carotid atherosclerosis, when you are old, it would thus be a good idea to adhere to the basic rules of sleep hygiene: a dark room and/or blindfolds will keep your arteries clean and may thus save your life ;-)
• If you have kidney problems, get out in the sun if you want to survive - Scientists from the University of California Irvine Medical Center were able to show that dialysis patients residing in higher UV index regions have lower all-cause mortality compared to those living in moderate-high UV regions (Shapiro. 2014).
  
  More specifically, the ~60year-old subjects residing in moderate-high UV index regions had a 16% reduced risk of all-cause mortality. Those living in very-high UV index regions had a 1% higher risk reduction (17%). Interestingly, there was a similar inverse association between UV index and mortality was observed across all subgroups, but it was more pronounced among whites vs. non-whites.
• Wear those shades (or bluelight blocker glasses) before any important sport event - Why? Stupid question. If you dabble around with your smartphone "unprotected" the evening before an important sport event for only 30 minutes, this can influence exercise performance under hot conditions during the subsequent early morning (Thompson. 2014).

Even brief light exposure, when your eyes are closed messes with your circadian rhythm.

Pah, when your eyes are closed, light is not a problem, right? Wrong. Even ,illisecond flashes of light phase delay the human circadian clock during sleep. While a greater number of matched subjects and more research will be necessary to ascertain whether these light flashes affect sleep, data from a recent study from the California Mental Illness Research Education and Clinical Center suggest that 2-msec light flashes given every 30 sec have an effect on the circadian rhythm of healthy volunteers. And while Zeitzer et al. (2014) tried to use the flashes to modify the rhythm in a beneficial way, the exact opposite can also be the case. It all depends on how / when you are exposed to light when you sleep.

Sleep disturbance and adaptive immunity. Following a night of sleep loss, or during a period of sleep disturbance, nerve fibers from the sympathetic nervous system (SNS) release the neurotransmitter norepinephrine into primary and secondary lymphoid organs and stimulate the adrenal gland to release stored epinephrine into systemic circulation. Both neuromediators stimulate leukocyte adrenergic receptors (e.g., ADRB2) and activate nuclear factor (NF)-?B-mediated inflammatory programs (Irwin. 2015).

• If your grandparents have Alzheimers install a timer-based light system - This may not just increase their sleep quality, but it will also improve their behavior and mood as indicated by reduced depression scores on the Cornell Scale for Depression in Dementia and agitation scores from the Cohen-Mansfield Agitation Inventory (Figueiro. 2014).
  
  I must warn you, though: The recent field study from the Rensselaer Polytechnic Institute is promising, but the results should be replicated using a larger sample size and perhaps using longer treatment duration.
• If you have to work night shifts consider using 1-5mg melatonin 1h before you go to bed - Why? You have to counter the natural decline in melatonin production that occurs over consecutive days of night work (Dumont. 2014).
  
  In a recent study from the Sacre-Coeur Hospital of Montreal the melatonin production of the healthy volunteers decreased progressively decreased over consecutive days of simulated night work, both during nighttime and over the 24?h. Interestingly, this decrease was larger in women using oral contraceptives and independent of bright light exposure.
• Get out into the sun and cure your back pain - If your back hurts and neither you or your doctor have a clue why, try getting into the sun. A study from the UMIT in Austria shows that only three sessions in front of 5.000?lx lamp improved the depressive symptoms and reduced the pain intensity in CNBP adults with chronic nonspecific back pain (Leichtfried. 2014).

One of the side effects of blue light LED exposure (open circles) in the PM is a sign., but practically prob. irrelevant reduction in energy exp. on the next morning (Kayaba. 2014).

Bottom line: I really hope that I do not have to sum up the results for you. I mean, it should be obvious that sleep hygiene at night and light exposure at day are among the most important factors of the lifestyle-factors in the exercise + nutriton + lifestyle solution to perfect health & obesity protection (Partonen. 2014).

Against that background I would like to use the last lines to put another emphasis on the results of the recent study by Kayaba et al. (2014) which found that one of the negative consequences smartphone junkies have to suffer on the morning after using their devices before bed is a reduction in energy expenditure.

If you take a look at the data in the figure at the right (open circles = exposed; full circles = non-exposed), you will yet realize that this probably isnt the worst side effect of blue-LED light exposure in the evening. The reduction is significant in the AM, yes, but on its own its not practically relevant | Comment on Facebook!

• Bonmati-Carrion, Maria Angeles, et al. "Protecting the Melatonin Rhythm through Circadian Healthy Light Exposure." International Journal of Molecular Sciences 15.12 (2014): 23448-23500.
• Diepen, Hester C., et al. "Caffeine increases light responsiveness of the mouse circadian pacemaker." European Journal of Neuroscience 40.10 (2014): 3504-3511.
• Dumont, Marie, and Jean Paquet. "Progressive decrease of melatonin production over consecutive days of simulated night work." Chronobiology international 0 (2014): 1-8.
• Figueiro, Mariana G., et al. "Tailored lighting intervention improves measures of sleep, depression, and agitation in persons with Alzheimer’s disease and related dementia living in long-term care facilities." Clinical interventions in aging 9 (2014): 1527.
• Fukushige, Haruna, et al. "Effects of tryptophan-rich breakfast and light exposure during the daytime on melatonin secretion at night." breast cancer 4 (2014): 9.
• Harb, Francine, Maria Paz Hidalgo, and Betina Martau. "Lack of exposure to natural light in the workspace is associated with physiological, sleep and depressive symptoms." Chronobiology international 0 (2014): 1-8. 
• Irwin Michael, R. "Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective." Annual Review of Psychology 66 (2015): 143-172.
• Kayaba, Momoko, et al. "The effect of nocturnal blue light exposure from light-emitting diodes on wakefulness and energy metabolism the following morning." Environmental health and preventive medicine 19.5 (2014): 354-361. 
• Leichtfried, Veronika, et al. "Short?Term Effects of Bright Light Therapy in Adults with Chronic Nonspecific Back Pain: A Randomized Controlled Trial." Pain Medicine 15.12 (2014): 2003-2012.
• Obayashi, Kenji, Keigo Saeki, and Norio Kurumatani. "Light exposure at night is associated with subclinical carotid atherosclerosis in the general elderly population: The HEIJO-KYO cohort." Chronobiology international 0 (2014): 1-8.
• Okamoto, Yosuke, and Seiji Nakagawa. "Effects of daytime light exposure on cognitive brain activity as measured by the ERP P300." Physiology & behavior 138 (2015): 313-318.
• Partonen, Timo. "Obesity= physical activity+ dietary intake+ sleep stages+ light exposure." Annals of medicine 46.5 (2014): 245-246.
• Shapiro, Bryan B., et al. "The Relationship Between Ultraviolet Light Exposure and Mortality in Dialysis Patients." American journal of nephrology 40.3 (2014): 224-232. 
• Thompson, A., et al. "The Effects of Evening Bright Light Exposure on Subsequent Morning Exercise Performance." International journal of sports medicine EFirst (2014).
• van der Lely, Stéphanie, et al. "Blue blocker glasses as a countermeasure for alerting effects of evening light-emitting diode screen exposure in male teenagers." Journal of Adolescent Health (2014).
• Virginie, Gabel, et al. "Dawn simulation light impacts on different cognitive domains under sleep restriction." Behavioural Brain Research (2014).
• Wang, et al. "UV light selectively inhibits spinal cord inflammation and demyelination in experimental autoimmune encephalomyelitis." Arch Biochem Biophys. (2014). [Epub ahead of print]
• Zeitzer, Jamie M., et al. "Millisecond Flashes of Light Phase Delay the Human Circadian Clock during Sleep." Journal of biological rhythms (2014): 0748730414546532.

Please, do me a favor and read the info in the red box. Hypoxia ? Kaatsu

You can learn more about Hypoxia at the SuppVersity

EPO Effect of Low Oxygen

-11% Fat in Three Weeks!

Training & Living in Hyopoxia

Strength Up, Size Down W/ Kaatsu

Hypoxia vs. Occlusion

Blood Flow Restriction Update

Figure 1: Thickness of triceps brachii (a and b) in both arms before and after training in the normoxic (N) and hypoxic (H) groups; ** denotes significant difference (Kurobe. 2014)

As I already pointed out in the red box, this post is not about blood flow restriction (aka Kaatsu) its not about wearing a simple mask that hinders your breathing (see right), but its about wearing a mask with exogenous air supply - low oxygen air, obviously.

Would bringing the low oxygen flask + a mask actually be worth it? This is obviously a valid question. Its yet also one I cannot answer once and for all. I personally would not consider the statistically grater gain of significant enough to go and buy the corresponding equipment.

In view of the non-existent effects on strength, its also not exactly an option for regular performance oriented athletes.

For a bodybuilder, on the other hand, it may in fact be worth trying. After years of training, its yet not realistic to see similar pronounced gains as a rookie, though - so dont be disappointed if the cycle you did last summer had more pronounced effects boys ;-)

• Kurobe et al. "Effects of resistance training under hypoxic conditions on muscle hypertrophy and strength." Clin Physiol Funct Imaging(2014) doi: 10.1111/cpf.12147

Stay with Marks PC Solution to get more interesting IT topics!

Figure 1 - A warning against installing Google Chrome on Ubuntu 12.10. You should instead install Chromium.

1. Open a terminal, type sudo apt-get install synaptic, type your password and then wait for Synaptic to install.
2. Type sudo synaptic to display the Synaptic Package Manager window.
3. Type google-chrome into the Quick filter search field.
4. Right-click google-chrome-stable, click Mark for Complete Removal, click Apply to display a Summary window and then click Apply.
5. Close both the Synaptic Package Manager window and the terminal.

1. As shown in Figure 2 below; in the Unity launcher, click the Ubuntu Software Center icon to display its window.
2. As shown in Figure 3 below, type chromium into the search field, select Chromium Web Browser and then click Install.
3. Type your password and then click Authenticate to start the installation.
4. After Chromium installs, close the Ubuntu Software Center.
5. Configure Chromium according to the next section.

Figure 2 - Opening the Ubuntu Software Center.

Figure 3 - Installing the Chromium Web Browser.

1. Click Dash Home (at top of the launcher) and then click Chromium Web Browser as shown in Figure 4 below.
2. Minimize the Chromium window; in the Unity launcher, right-click the Chromium icon; and then click Lock to Launcher as shown in Figure 5 below.
3. Maximize the Chromium window, click sign in (at the upper right) to display the Sign in to Chromium window as shown in Figure 6 below.
4. Type your email address, and then click either Sign in or Create a Google Account. If you already have a Google account, Chromium can synchronize your bookmarks, history, and settings.
5. Click the three bars at the upper right, and then click Settings to display its window.
6. Select Open a specific page or set of pages, click Set pages, select https//www.google.com/ and then click OK.
7. As shown in Figure 7 below, scroll to Default browser, click Make Chromium my default browser and then close the Settings - Chromium window.

Figure 4 - Opening Chromium through Dash.

Figure 5 - Locking the Chromium icon to the Unity launcher.

Figure 6 - Signing into Chromium, and syncing to your Google account.

Figure 7 - Making Chromium your default browser.

Figure 1 - A warning against installing Google Chrome on Xubuntu 12.10. You should instead install Chromium.

1. Open a terminal, type sudo apt-get install synaptic, type your password and then wait for Synaptic to install.
2. Type sudo synaptic to display the Synaptic Package Manager window.
3. Type google-chromeinto the Quick filter search field.
4. Right-click google-chrome-stable, click Mark for Complete Removal, click Apply to display a Summary window, and then click Apply.
5. Close both the Synaptic Package Manager window and the terminal.

1. As shown in Figure 2 below, click the Applications Menu (white mouse, upper left on screen) and then click Ubuntu Software Center to display its window.
2. As shown in Figure 3 below, type chromium into the search field, select Chromium Web Browser and then click Install.
3. After Chromium installs, close the Ubuntu Software Center.
4. Configure Chromium according to the next section.

Figure 2 - Opening the Ubuntu Software Center.

Figure 3 - Installing the Chromium Web Browser.

1. Click the Applications Menu (white mouse), click Internet and then click Chromium Web Browser as shown in Figure 4 below.
2. Click sign in (at the upper right of your first Chromium window) to display the Sign in to Chromium window as shown in Figure 5 below.
3. Type your email address, and then click either Sign in or Create a Google Account. If you already have a Google account, Chromium can synchronize your bookmarks, history, and settings.
4. Click the three bars at the upper right, click Settings to display its window.
5. Select Open a specific page or set of pages, click Set pages, select https//www.google.com/ and then click OK.
6. As shown in Figure 6 below, scroll to Default browser, click Make Chromium my default browser and then close the Settings - Chromium window.

Figure 4 - Selecting and opening Chromium.

Figure 5 - Signing into Chromium, and syncing to your Google account.

Figure 6 - Making Chromium your default browser.

1. On your XP computer, use the Set Up Sharing on Windows XP procedure below to share your XP Shared Documents folder with all network users.
2. On your Ubuntu computer, use the Set Up Sharing on Ubuntu procedure below to create a share point, which is a desktop icon through which you have read and write access to the Shared Documents folder on your XP computer.

1. On your Windows XP computer, click My Computer to display its window.
2. Right-click Shared Documents, click Properties to display its window, and then click Sharing to display its page.
3. In the "Network sharing and security" frame:
1. Select Share this folder on the network.
2. Write down the Share name, which is "SharedDocs" in this example. You will need the Share name when you perform the Set Up Sharing on Ubuntu procedure below.
3. Select Allow network users to change my files.
4. Click Apply to set folder permissions, and then click OK to close the window.
5. Click Start, click Settings, and then click Control Panel to display it.
6. Double-click System to display its window, and then click Computer Name to display its page.
7. Write down the contents of the Full-computer-name field, which is "alpha" in this example. You will need the Full computer name when you perform the Set Up Sharing on Ubuntu procedure below.

1. On your Ubuntu computer, click Applications, select Accessories, click Terminal to display its window, and then do the following:
1. Type sudo aptitude install smbfs, press Enter, type your password, press Enter again, follow the prompts, and then to install the smbfs packages, which you need for sharing files on the network.
2. Type sudo mkdir /media/ubuntusharename, and then press Enter to name the share icon that will be on the Ubuntu desktop. Use a meaningful name for the ubuntusharename. This example uses "betashare" because the Ubuntu computer name is beta.
3. Type sudo nano /etc/nsswitch.conf, and then press Enter to display the nsswitch configuration file through the nano editor.
4. On the Hosts line, use the arrow keys to move your cursor to the "d" in dns on the hosts line, type wins and a space immediately before dns so that the hosts line is
   hosts: files mdns4_minimal [NOTFOUND=return] wins dns mdns4.
5. Press Ctrl+X, type y, and then press Enter to save your edits and close the nano editor.
6. Type sudo aptitude install winbind, and then press Enter to install windbind.
2. Close the terminal window, and then turn off your Ubuntu computer completely.
3. Turn your Ubuntu computer back on, click Applications, select Accessories, click Terminal to display its window, and then do the following:
1. Type sudo cp /etc/fstab /etc/fstab_old, and then press Enter to back up your fstab file. Do not skip this step because fstab is an important system file. In case you need to recover fstab, use the following command: sudo mv /etc/fstab_old /etc/fstab.
2. Type sudo nano /root/.smbcredentials, and then press Enter to display your credentials file, which might be empty.
3. Add two lines to your credentials file:
   username=winusername
   password=winpassword
   Replace winusername with your user name on your Windows XP computer. Replace winpassword with your Windows XP password.
4. Press Ctrl+X, type y, and then press Enter to save your edits and close the nano editor.
5. Type sudo chmod 700 /root/.smbcredentials, and then press Enter so that only root can access your credentials file.
6. Type sudo nano /etc/fstab, and then press Enter to display your fstab file. At the bottom of the file, add the following line:
   //wincomputername/winsharename /media/ubuntusharename cifs guest,rw,iocharset=utf8,file_mode=0777 0 0
   Replace wincomputername with your Windows XP Full computer name, which is "alpha" in the Set Up Sharing on Windows XP procedure above. Replace winsharename with your Windows XP Share name, which is "SharedDocs" in the Set Up Sharing on Windows XP procedure above. Replace ubuntusharename with your Ubuntu share name, which is "betashare" in this example. Therefore, this line on the example Ubuntu computer is:
   //alpha/SharedDocs /media/betashare cifs guest,rw,iocharset=utf8,file_mode=0777 0 0
7. Press Ctrl+X, type y, and then press Enter to save your edits and close the nano editor.
8. Type sudo mount -a, and then press Enter to display your Ubuntu-share icon on your Ubuntu desktop.
4. Close the terminal window, and then double-click your Ubuntu-share icon to open it. It should contain the same folders and files as the Shared Documents folder on your Windows XP computer.