Tuesday, July 22, 2014

Foods with Good Bacteria for Immune System and Metabolism

This is a good article, from MSM Healthy Living, which talks about good foods that you can eat which will help with the population of good bacteria in your gut. Good bacteria in your gut is highly under rated and essential to not only digestion of foods, but developing a good immune system. While I do eat a lot of onions and garlic which are on the list below, I also take probiotics to ensure my gut gets the necessary bacteria for digestion and health. My wife loves Jicama and a quick google search shows many ways to spice up and eat this this. In any event, add probiotics and healthy foods with good bacteria and see your health improve.....and as the article mentions, boost your metabolism.

Sauerkraut

If you feel like you're eating all the right stuff, but to no avail, your microbiome, the newly discovered ecosystem of bacteria living in your gut, may be out of whack. Fuel it and you'll improve digestion, beat bloat, and boost your metabolism.

The traditional hot-dog topping can do serious wonders for your waistline. “Fermented foods like sauerkraut, pickled veggies, and kimchi are some of the best sources of probiotics—a form of good bacteria that support healthy digestion and decrease bloat,” says Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City. “That’s important, since diets low in probiotics can cause bad bacteria to overtake the good ones, leading to health problems ranging from autoimmune diseases to weight gain.” Try spooning sauerkraut onto sandwiches or grilled pork, or stir it into a warm potato salad with grainy mustard.

Onions and leeks

While probiotics encourage the growth of good bacteria, prebiotics feed the ones you already have. When you eat prebiotic foods like onions and leeks, they produce butyrate, a metabolic wonder drug that improves insulin sensitivity and increases the amount of fat you burn, says Rafael Kellman, M.D., author of The Microbiome Diet. Now that it’s summer, pop either on the grill to bring out their sweetness. Drizzle with olive oil, salt, and pepper and cook until golden.

Artichokes and asparagus

Like onions and leeks, these green veggies are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in your cells by helping them recover from inflammation. To get more greens, roast artichoke hearts and asparagus in the oven with olive oil, Parmesan cheese, breadcrumbs, and a spritz of lemon.

Avocado

You know that choosing the right types of fats is key, and here’s why: Unhealthy fats, found in processed foods, meats, and cheeses, feed the type of bacteria that spark inflammation and cue your body to store fat, says Lipman. But healthy fats high in omega 3s and 6s—like those in avocado, nuts, olive oil, and salmon—do the opposite. They provide long-burning energy by regulating how quickly glucose enters your cells, keeping hunger at bay. Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice.

Leafy greens

Bok choy, spinach, kale—they’re all winners. Not only are greens high in digestion-helping fiber, they also improve the diversity of healthy organisms in the gut, which needs trillions of good bacteria to function at its best, says Lipman. Look for ways to incorporate greens into every meal: Add sautéed kale to scrambled eggs, eat a spinach salad for lunch, and try a stir-fry with bok choy for dinner.

Jicama

This Mexican root vegetable contains inulin, a type of fiber that slows down the absorption of blood sugar to help you feel fuller longer, Kellman says. It’s also high in magnesium and manganese, two vitamins needed for digestive enzymes to function at their peak. Add chopped jicama to give salads a nice crunch or shred it in your favorite summer slaw.

Yogurt

To get the most of this natural source of probiotics, seek out yogurts like those by Fage, Dannon, and Oikos, which contain lactobacillus. In a 24-week study published in the British Journal of Nutrition, women who consumed this type of probiotic lost twice as much weight as those who didn’t regularly include it in their diets. Besides eating yogurt at breakfast, try using plain or Greek yogurt in chicken or salads in lieu of mayo or sour cream.

Garlic

It seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact. It’s also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar. Add fresh chopped garlic to tomato-mozzarella salads and stir-fries, or sprinkle garlic powder onto meats and fish before grilling.

Kiwi

Craving something sweet? This fruit—along with colorful radishes, tomatoes, and carrots—contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella—two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.

Water with lemon

Lipman suggests sipping it as soon as you wake up and after each meal. “Bitter foods like lemon help stimulate your body’s GI juices and aid the start of the digestion process. When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly.” Arugula, dandelion root, and apple cider vinegar will also do the trick, so munch on a salad with these greens before your main course—bonus if it’s dressed with cider vinaigrette.

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Monday, July 14, 2014

The All Important Banana

Posted on Health Digest Facebook page. I almost always include a Banana in fruit and vegetable smoothies I make, as the banana has a pretty strong flavor and can cover up alot of those nasty vegetables. I also sometimes add a Banana into my morning Nutrition drink and boy it that yummy! This is interesting.

Banana for Breakfast anyone???

After reading this, you'll never look at a banana in the same way again. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:

Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:

200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:

Bananas are high in B vitamins that help calm the nervous system..

ULCERS:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:

Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

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Wednesday, July 9, 2014

Fish Oil Supplements, Vitamins Won't Lower Your Cholesterol

While I think this article, by the Cleveland Clinic, is plain BS, I post it because ultimately the consumer will make their own decision - I hope it will be an informed decision. 

I am going to continue taking nutritional supplements including a Omega 3 supplement. My cholesterol levels have dropped from 210 to the 150 range; blood pressure that was normally on the high side (138/98) is now routinely in the 120/76 range. I have three sets of parents tell me that once they put their ADHD children on a good daily supplement and an Omega 3 supplement, their ADHD symptoms and behavior went away.

In the western diet, which is high in Omega 6 and low in Omega 3, various symptoms, often manifested as joint pain are present. Many scientists believe the high ratio of Omega 6 to 3 create free radicals which cause pain and other health issues, which could simple be averted by reducing the ratio through an Omega 3 supplement. You all do what you want, but I'll continue what I'm doing. 

Fish Oil Supplements, Vitamins Won't Lower Your Cholesterol

If you’re taking supplements like fish oil or a multi-vitamin in the hopes of improving your cholesterol counts, save your money. There are better, more effective strategies.

There’s no scientific evidence that fish oil supplements will lower your cholesterol, says Julia Zumpano. Ms. Zumpano is a registered dietitian in Cleveland Clinic’s section of Preventive Cardiology.

Fish oil will not prevent heart disease. It can, however, help to manage some of your risk factors, Zumpano says.

Lowered triglycerides

Some studies have shown that fish oil can lower triglycerides and helps to thin the blood. But it’s unclear how many fish oil supplements you need to take every day to reap the benefits.

Triglycerides are the main constituents of natural fats and oils. If you have high concentrations of triglycerides in the blood, it may indicate an elevated risk of stroke.

“There’s no need to take fish oil from a supplement if you’re just generally trying to focus on heart health,” Zumpano says.

“More important, if you have a history of high triglycerides, that’s something you may want to take fish oil for,” Ms. Zumpano says.

Tempted to try a fish oil supplement to lower your triglycerides? Ms. Zumpano says check with your doctor first to see if it might help.

Vitamins and heart disease

A recent survey found that almost half of the respondents think vitamins can help lower cholesterol. But vitamins are less vital to heart disease prevention than most people think.

Taking a multi-vitamin every day will not compensate for eating food that’s high in cholesterol. Nor will a multi-vitamin repair the damage done by a poor diet.

“A daily multi-vitamin is not preventing your risk of heart disease," Zumpano says. "A diet high in saturated fat and cholesterol can result in an increase in blood cholesterol.”

Besides, you can get all the vitamins you need from your diet, Zumpano says. A heart-healthy diet should include seven to nine servings of fruits and vegetables every day.

A good diet plus exercise will do more to keep your heart healthy than popping supplements, Zumpano says.

“Eating a healthy diet, exercising and knowing your risk factors are the best ways to prevent heart disease,” Zumpano says. “It doesn’t come in a pill.”

MyAchingKnees comment: "Besides, you can get all the vitamins you need from your diet,.... a heart-healthy diet should include seven to nine servings of fruits and vegetables every day." Who actually eats 7 to 9 servings of fruits and vegetables day and where do they get their produce that actually still has much of it's nutrients after picking, processing and shipping?

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Wednesday, July 2, 2014

Grape Seed Extract Outperforms Chemo in Killing Advanced Cancer Cells

This article is by Susan Patterson of NaturalSociety.com discusses the benefit from what is thought to be the cancer-growth-inhibiting power of grape seed extract (GSE). I believe in GSE's excellent anti-oxidant properties and take 90 mg per day and sometimes I'll add as much as another 200 mg a day.

Researchers from the University of Colorado Cancer Center report that the more aggressive the cancer cells are, the more effective the grape extract works at targeting and stopping the growth. Grape seed extract is amazing in that it attacks the cancer cells but leaves the healthy cells untouched. This is a departure from conventional cancer treatments that destroy all of the cells in an attempt to stop the spread of cancer.

Actually, the power of grape seed extract seems quite remarkable in this research, which was published in the journal Cancer Letters. Molly Derry, a doctoral candidate in the lab of Rajesh Agarwal, PhD, and investigator at the Colorado University Cancer Center and her team saw that while doses of chemotherapy only increase with more severe cancer cases, such as a stage IV instead of stage II, the amount of grape seed extract required actually decreased.

Derry explained: “It required less than half the concentration of GSE to suppress cell growth and kill 50 percent of stage IV cells than it did to achieve similar results in the stage II cells.”

“We’ve known for quite a while that the bioactive compounds in grape seed extract selectively target many types of cancer cells. This study shows that many of the same mutations that allow colorectal cancer cells to metastasize and survive traditional therapies make them especially sensitive to treatment with GSE.”

Amazing Grapes

One of many berry types, grapes were introduced to America over 300 years ago. There are over 8,000 grape varieties with the main types being American and European. With only 100 calories per cup, grapes are a great source of vitamins K and C and are loaded with antioxidants.

Grape seed extract is made from the seed of the grape and is beneficial for a number of cardiovascular conditions such as poor circulation and high cholesterol. The extract has also been found useful in the treatment of diabetes-related eye disease, loss of vision due to aging, and swelling associated with injury. Currently, GSE is being studied in the treatment of leukemia and Alzheimer’s disease.

Interestingly, past research also points to berries as a solution for colorectal cancer and many other cancers. In one study, the growth of new tumors in mice fed black raspberry decreased by 45 percent and the total number of tumors went down 60 percent. Other research found that foods rich in flavanols (berries, grapes, apples) also reduces the risk of colon cancer.

Advanced Cancer and Grape Seed Extract

The bioactive compounds in grape seed extract selectively target many types of cancer cells. With an increase in colorectal cancer, the findings of this study are timely. By the time most people are diagnosed with the disease, it is in the advanced stages. But thankfully, as mentioned, researchers found that it required less grape seed extract to kill advanced cancer cells than it did cells in the early stage. It is thought that the extract kills cancer cells by a process of oxidative stress.



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Thursday, June 26, 2014

Joint Supplements for Dogs?

Tim wrote into MyAchingKnees with this comment and question: "Well thanks for such a nice blog. It's precise and to the point. I'm looking for some glucosamine supplements for my dog and I came across a couple of sites which said that human glucosamine could not be give to dogs because it might be harmful to them. I've checked out a new glucosamine supplement at Amazon but I'm not sure if I can give it to my dog without consulting the vet....can you please help me?? "

MyAchingKnees response: Tim, you are an animal lover same as me. Most people won't even give their dog's the recommended vaccines let alone provide them supplements as needed or indicated.

I have given three of my dogs Glucosamine. Even though my Vet recommended Rimadyl to control joint related pain - this is just masking the symptoms and does nothing to build joint or connective tissue health. Same as when us humans take Motrin or something stronger.

The problem I see with the product (on the Amazon link you sent) which is K9 Joint Relief is that 1 - it contains Chondroitin which does nothing for joint health; and, 2 - it contains MSM which is a natural pain reliever and anti-inflammatory - and I like to minimize pain relievers on my dogs since it can masks the pain and they can injure that joint worse.

The good ingredients on the product are Glucosamine and Grape Seed Extract. Glucosamine is believed by researchers to directly help cartilage health (both heal and build) while Grape Seed extract is a powerful anti-oxidant.

However, unless manufactured under a Pharmaceutical Grade Good Manufacturing Process, the potency and purity of the product are suspect. This product, K-9 Joint Relief, advertises that they are made under GMP which is a food grade process and not guaranteed. They also list that they are FDA inspected,..no kidding everyone is, but are you a FDA registered lab? It looks to not to be the case. They also state they are recommended by Veterinarians. The product I use for myself and my dogs are recommended by over 100 Vets, most prominently Drs. Rick Lusk and Scott Echols in Texas.

For my joints I take three tablets a day of totaling the following nutrients and doses: Glucosamine (1500 mg), Vitamin C (225 mg) , Manganese (5 mg), Magnesium (43 mg), Potassium (94 mg), and Meriva (Bioavailable Curcumin) (247 mg). On a couple of my dogs, I give one tablet per 40 lbs of body weight. One dog gets two tablets a day the other dog, just one tablet.

Even if the K-9 Joint Relief and what I take were the same quality, I pay $27.95 for a 28 day bottle and the K-9 Joint Relief is $37.95 for what would be a 32 day supply for me.

If you are interested in seeing more about the product I take, contact me back with your e-mail and I'll send you a video and a pdf file explaining how nutrients can help joint health. Oh, the picture at top is one of my dogs who is on the supplements. He's about 70 lbs and lays on the couch during the day time, and in bed with my wife and me at night...in between naps, which is 80% of the dog's life as you know, he chases rabbits.   



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Sunday, June 22, 2014

Blood Pressure History May Affect Brain Function in Old Age

Blood pressure is an often overlooked diagnostic tool for a person's overall health.  This article, from Kathleen Doheny a reporter for Health Day, helps keep blood pressure in focus, albeit from a different perspective.  

For years, doctors have preached that the lower the blood pressure, the better for preventing heart disease and stroke. But a new study suggests that having low blood pressure in later years may be linked with worse memory, at least in those diagnosed with high blood pressure in middle age.

On the other hand, researchers linked high blood pressure in later life with greater risk of brain lesions for people who didn't have high blood pressure in their middle years. Brain lesions indicate damage and boost stroke risk. "Our findings bring new insight into the relationship between a history of high blood pressure, blood pressure in old age, the effects of blood pressure on brain structure, and memory and thinking," said study researcher Lenore Launer, chief of neuroepidemiology at the U.S. National Institute on Aging.

History of high blood pressure appears to be the critical element in the link between blood pressure in old age and brain function, according to the study, published online June 4 in Neurology. It is also important to note that the research reveals links, not cause-and-effect relationships, between blood pressure levels, brain changes, and memory and thinking.

The research suggests two take-home points, said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in New York City.

First, those who develop high blood pressure later in life can benefit from treatment, said Kennedy, who was not involved in the study. Second, those with high blood pressure in midlife who take medication to lower it should keep monitoring blood pressure in later life, he said. If the pressure becomes low, this study suggests it might put you at risk of dementia, he said.

The study didn't look at the mechanism, but Kennedy suspects the thinking and memory problems linked with lower blood pressure in old age may be linked with a decline in oxygen to the brain. However, Kennedy cautioned against simply stopping your blood pressure medicine. "Check with your doctor," he said.

For the study, researchers measured the blood pressure of more than 4,000 adults in middle age, aged 50 on average. All were dementia-free at that time. The men and women had blood pressure measured again, at 76 years on average. At that time, MRIs assessed any damage to small blood vessels in the brain. The researchers also tested memory and thinking skills.

It's known that the relationship between blood pressure levels at middle age and later brain problems, including dementia, is complicated, Launer said. Blood pressure levels tend to decline with age, and also decline when people experience dementia. Launer's team decided to look at midlife blood pressure and track the effects of both high and low blood pressure on the brain. The researchers found that those who had high blood pressure in middle age but low diastolic pressure -- the bottom of the two readings -- in later life had brain shrinkage. They scored 10 percent lower on memory tests.

Meanwhile, those without high blood pressure in midlife who had high diastolic pressure in later life were 50 percent more likely to have severe brain lesions than those with low diastolic pressures. Diastolic pressure measures pressure in the arteries between heartbeats. Systolic pressure, the top number, measures pressure when the heart beats. Blood pressure readings at or below 120 over 80 millimeters of mercury (mm Hg) are viewed as normal.

Experts suggest treatment with medication when blood pressure reaches 140/90 mm Hg. An expert panel last year recommended looser guidelines for most people age 60-plus, suggesting medication not be prescribed until readings reach 150/90 mm Hg. Until more research is in, Launer offers this advice to keep the heart and brain healthy: "Monitor blood pressure, exercise, control your weight and eat healthy."

MyAchingKnees comment:  I had high blood pressure in my 30's and 40's.  My average blood pressure was 138/96.  These numbers alarmed my medical providers, especially the diastolic rate which again is the resting (between heart beats) pressure on the arteries.   This was during the peak of my physical life, lifting weights, running and swimming.   About 9 years ago when I started on a healthy life style journey my blood pressure is routinely 118/76 - all without blood pressure medications.  It seems to be true that one of the side effects of eating better and getting your nutrients is a more normal blood pressure - at least in my case.      



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Sunday, June 15, 2014

Vitamin D Deficiency Symptoms

I was happy to see this well written article on Vitamin D Deficiency and the symptoms explained from Natural News. I take about 5,000 IU daily in supplement form as I think Vitamin D is very important for the immune system and bone strength which helps maintains good joint health. A good quality Vitamin D supplement is actually pretty cheap and easy to take (small tablet). I'd like to see more senior citizens being placed on Vitamin D by their primary care managers. I'll just bet it would help reduce bone injuries related to falls and other trauma, as well as good for heart disease, blood pressure and joint pain.

I'm 55 years old with a usual BP in the range of 118/74.  I am told by my Doctor that I am in the bottom 1/6th of the population for risk of heart disease.  I haven't been sick in 9 years.  So even a skeptic would have to believe that there is a benefit to consuming high quality supplements which would include Vitamin D.        

The importance of vitamin D is well known. As far back as the 1930s, doctors first recognized the link between a vitamin D deficiency and the skeletal disease called rickets. Rickets causes a softening of the bones and teeth. Even if someone's diet has adequate levels of calcium, without enough vitamin D to properly control calcium and phosphate levels in the blood stream, demineralization of the bones can take place. The symptoms of rickets include bowed legs, bone pain, dental problems, a widening of the wrists, frequent bone fractures and skull deformities.

Because rickets is seldom seen in first-world countries, it's easy to think that vitamin D deficiencies are a thing of the past. However, new research has recently shed light on other, more subtle, symptoms of a vitamin D deficiency. Many illnesses which, at first glance, seem totally unrelated to something as physically obvious as rickets actually may have their roots in a lack of vitamin D.

Just what is vitamin D?

The term vitamin D, according to the Mayo Clinic's Drugs and Supplements site (1), actually refers to several different forms of the vitamin, including D2, which comes from our diet, and D3, which is manufactured by our skin when exposed to sunlight. Vitamin D's main purpose in the body is to regulate blood levels of calcium and phosphorous.

The sunshine vitamin?

It's actually hard to get enough vitamin D from a normal diet. It's found at the highest concentration in fatty fish such as tuna, mackerel and salmon. Some mushrooms are also high in D, and their level of the vitamin actually increases when exposed to ultraviolet light.

While our skin does manufacture some of the vitamin D that we need daily, sun exposure alone is usually not enough. Factors such as the time of year, the angle of the sun, cloud cover, pollution levels and even the use of sunscreen can greatly limit the amount of D made by our skin.

Vitamin D deficiency symptoms explained: the top 9 warning signs

Some people who have a vitamin D deficiency have no immediate symptoms. Those who do have symptoms may experience restless sleep, muscle cramps, general fatigue, joint pain, muscle pain or weakness, inability to concentrate, headaches, constipation or diarrhea, and bladder problems. Here are nine other serious medical conditions that have been linked to a vitamin D deficiency.

1.  Asthma - Vitamin D supplementation of 1,200 IU daily has been shown to lessen asthma attacks and reduce their severity.

2.  Depression - Vitamin D deficiencies have been linked to depression and other psychiatric illnesses. Even a woman getting enough D during pregnancy has been shown to lessen the chances that her unborn child will develop mental illness later in life.

3.  Heart disease - An article published in Molecular Nutrition & Food Research (2) reports that cardiovascular disease is much more common in people deficient in vitamin D. Some children, according to the article, with severe heart failure have also responded well to vitamin D treatment.

4.  High blood pressure - High blood pressure has been associated with deficiencies in calcium, magnesium, potassium and vitamin D.

5.  Rheumatoid Arthritis - RA is a devastating disease that causes systemic inflammation, severe pain and joint damage. Studies have shown that vitamin D can ease the pain and stiffness associated with RA.

6.  Multiple sclerosis - Studies have shown that geography matters when it comes to the odds of getting MS. The farther from the equator you live -- and the less sun exposure you get -- the more likely you are to develop the disease. This suggests a strong link between MS and vitamin D.

7.  Cancer - Several different kinds of cancer have been linked to D deficiencies, including breast cancer, prostate cancer and colon cancer. The causal link is so strong, in fact, that the Mayo Clinic  lists separate recommended dosing levels of the vitamin for both cancer prevention and prostate cancer treatment.

8.  Periodontal disease - This inflammation of the gums can cause pain, bleeding and tooth loss. Vitamin D helps in the formation of defensins and cathelicidins which, in turn, can lower the number of harmful bacteria in the mouth.

9.  Diabetes - An article from World's Healthiest Foods (4) lists poor blood-sugar control as a symptom of vitamin D deficiency. This, in turn, can increase the risk of developing diabetes.

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