Blood Sugar/Glucose Metabolism

Artificial Sweeteners Toxic to Gut Bacteria, Harm Digestive Health

In recent years, continued discoveries relating to the importance of the gut microbiome have brought to light the extent to which we rely on the bacteria thriving in our body to determine how we fight off disease. The bacteria in the large intestine are responsible for influencing genetic responses to a number of external factors.

We actually have more microbes in our body than natural human cells. In turn, viruses outnumber the bacteria in our body by as much, helping to complete an entire community of viruses, bacterium and cells that nature intends to work in unison. When there is a healthy balance between harmful bacteria and “friendly” bacteria, we enjoy better digestive, immune and even mental health. New research suggests artificial sweeteners toxic to gut bacteria, leaving millions of people open to illness.

Why is the Gut Microbiome So Important?

Each person’s gut microbiome is different, depending upon the bacteria and viruses to which we have been exposed. Some of this exposure occurs in the womb, but our gut microbiome is also influenced by our diets and environmental factors. While the bacteria in each person’s body is different, it is important that every gut microbiome maintain a balance of good and bad microbes. Recent research has found that an imbalance can expose us to disease and can even weaken the immune system.

It has also been found that each strand of bacteria performs a specific function. For instance, some bacterial strands have been linked to an increased risk of obesity, while other strands have been found to affect the likelihood of developing autism. When an imbalance of the gut microbiome does occur, it produces an inflammatory response in the large intestine. From there, messages are sent to the brain, which then relays messages to the central nervous system and the rest of the body.

This interaction between microbes and human cells is why it’s so important to eat a healthy, varied diet. While you do need the vitamins and nutrients that are found in natural, healthy foods, you also need the bacteria that thrive in a diverse sampling of foods. The more diverse your diet, the more diverse your gut microbiome will become. A wide variety of bacteria will help your body strengthen its immunity against a variety of illnesses.

Artificial Sweeteners Toxic to Gut Bacteria, Says New Research

A recent study, which was conducted at the Weizmann Institute of Science, looked at the effects of non-caloric artificial sweeteners (NAS) on the gut microbiome. The project involved testing mice by providing them with drinking water that was infused with high doses of artificial sweeteners. For the study, sucralose, saccharin and aspartame were used. After an 11-week trial period, the mice fed a supply of NAS-infused water experienced elevated levels of glucose intolerance. Mice in control groups, which were either fed plain water or water infused with sucrose or glucose, did not experience the same increase in glucose intolerance. The intolerance in the test mice was observed as early as eight weeks into the trial, but ultimately peaked at the 11-week point.

When compared with the gut microbiomes of healthy mice, the gut microbiomes of mice fed artificial sweeteners exhibited significant changes. One observation made during the study was that the pathways observed to be common in cases of obesity and diabetes were stronger in mice who had been subjected to NAS-infused water. Among the artificial sweeteners toxic to gut bacteria, the researchers found that saccharin was especially destructive to the gut microbiome. This NAS in particular increased glucose intolerance, while also affecting the gut bacteria known to promote obesity. With continued consumption, saccharin was found to alter certain strains of Clostridiales bacteria. These bacterial strains have been previously linked to an increased risk for type 2 diabetes.

To verify these findings, the research team used mice that were specially bred to be devoid of gut microbes. The test mice in this new group had fecal bacteria transplanted into them from mice who were fed the saccharin-infused water. In addition to developing a heightened intolerance to glucose, the test mice also developed similar bacterial changes as those of the donor mice.

Additionally, healthy gut microbiomes were transplanted from donor mice to mice who had been fed saccharin. Upon testing the mice, the researchers found that the presence of saccharin did alter the healthy gut microbiome. This confirmed that saccharin was responsible for the changes to the gut microbiomes in the other test mice. The test mice were also found to have developed glucose intolerance after receiving the transplanted gut microbiome.

Sports Drinks May Be Hazardous to Your Gut Microbiome

In another study, researchers looked at how non-caloric artificial sweeteners would affect human subjects when consumed via sports drinks. E. coli bacteria was modified to become luminescent upon interacting with toxins. This helped the researchers determine the level of toxicity in the gut microbiome. As a result, the E. coli bacteria were able to make it evident that exposure to a NAS resulted in increased toxicity in the gut microbiome.

The study indicated that artificial sweeteners can alter the bacterial balance in the large intestines, which weakens the immune system. Altered bacteria in the body also increases the chances of developing a number of medical conditions. Heart disease, autism, obesity, diabetes and many other serious medical conditions have been linked to the health of the gut microbiome.

As a whole, this research suggests a healthy diet is even more important than previously believed. To increase the health of the gut microbiome, try adding more colorful plant-based foods to your diet. Switching to whole grains and eliminating processed meats is also important. Eating naturally fermented foods and taking a probiotic supplement can also help you boost the diversity of your gut microbiome. This research also suggests replacing sugar with artificial sweeteners may not be the harmless solution most people have believed for the past two decades.

Vitamins and Aging: Can Taking Vitamins Reduce Disease Risk?

Jun 19 by Ewcopywriting

Recent research has found that increasing vitamin intake may reduce the risk of chronic disease as we age. Whether by consuming a more diverse diet or by taking a high-quality dietary supplement, ingesting sufficient amounts of antioxidant vitamins may reduce the chances of developing myocardial infarction, stroke and other medical disorders. Similarly, getting enough of other important vitamins has been shown to encourage better metabolic health and mobility in seniors.

Vitamins and Aging: Vitamins Help Stave Off Illness as We Age

Numerous studies have presented strong evidence that getting proper levels of certain crucial vitamins can help lower the risk of major chronic disease that comes with age. This research suggests that many health problems could be avoided by simply increasing the amount of vitamins we ingest on a daily basis.

For years, it has been known that sufficient levels of vitamin D, along with calcium, are necessary to maintain strong bones and protect against fractures. At the same time, proper amounts of beta-carotene are necessary to assist zinc and vitamin E in slowing the rate at which macular degeneration (age-related vision loss) progresses. Additionally, vitamin E has been shown to assist lycopene, an antioxidant phyto-nutrient, in lowering the risk of prostate cancer.

These are just a few examples of ways that sufficient vitamin intake can benefit overall health in seniors. Further studies may reveal more important ways that consuming proper amounts of vitamins can benefit health and wellness as we age.

Certain Vitamins Help Post-Menopausal Women Manage Metabolic Health

Previous research has found that estrogen and vitamin D work well together in promoting better bone health, but a new study has found that this duo may benefit women in other ways. In particular, vitamin D and estrogen may help lower the chances of developing metabolic syndrome in post-menopausal women.

Metabolic syndrome is a growing concern that affects both genders, but may be especially destructive to post-menopausal women. Metabolic syndrome involves a variety of health concerns, including obesity, hypertension and uncontrolled blood sugar levels. When left untreated, metabolic syndrome can increase the risks of developing other serious health conditions, such as heart disease and type 2 diabetes.

The study, which took place in southern China, involved studying the effects that vitamins had on 616 post-menopausal women, ranging in ages from 49 to 86. As the study began, none of the participants had been taking estrogen or vitamin D supplements. At the start of the study, each women underwent examinations to determine the levels of vitamin D and estrogen in their blood. They were also assessed for their risks of developing metabolic syndrome.

The researchers found that there was a strong link between estrogen levels and vitamin D. Where there was a deficiency of vitamin D, there were also lower levels of estrogen. Conversely, women with higher estrogen levels also had higher levels of vitamin D in their blood.

The study also found a correlation between higher levels of vitamin D and more positive test results. The women with high vitamin D levels had better lipid counts, better regulated blood pressure and lower blood sugar counts. Alternatively, a lower estrogen count was linked to poorer results in determining the risks for metabolic syndrome. Women with lower levels of estrogen also exhibited higher blood pressure and heightened levels of triglycerides. They also suffered from high cholesterol.

The research team concluded that the risk of metabolic syndrome was raised in women with lower estrogen levels. This was especially true for women who also exhibited lower levels of vitamin D. Since the estrogen levels and vitamin D deficiencies are linked, raising vitamin D levels may be beneficial. Women may be able to reduce their risks of developing metabolic syndrome by ensuring that they get enough vitamin D in their diet or by taking a high-quality multivitamin.

Can Supplements Help Improve Mobility Among Seniors?

As people age, one of the biggest problems they face is decreased mobility, defined as the ability to move around independently. It has been determined that 30 percent of seniors do experience mobility problems. Mobility is often inhibited by long-term health conditions, such as lung disease, heart disease and arthritis. At the same time, with age, muscles, bones and tissue deteriorate, inhibiting mobility. Now, recent research into the link between vitamins and aging may have found a solution: A new study suggests an increased intake of vitamin K, commonly found in leafy green vegetables, may help boost mobility in seniors.

Previously, research has found that a vitamin K deficiency can affect the development of cardiovascular disease, osteoarthritis and other conditions that affect mobility. The latest study, which was led by M. Kyla Shea, sought to look for a more direct link between vitamin K and senior mobility. In conducting the study, the research team examined the records for 635 men and 688 women from data assembled as a part of the Health, Aging and Body Composition Study. Approximately 40 percent of the subjects were black and the subjects varied in age from 70 to 79.

It was found that a low level of phylloquinone, which was one of two biomarkers used to measure vitamin K levels, increased the risk of inhibited mobility. The researchers determined that low phylloquinone levels increased the risks of developing limited mobility by 1.5 times. Developing a mobility disability was determined to be twice as likely for seniors with low phylloquinone levels when compared to those with sufficient levels of the compound. The study’s authors noted that there was no noticeable difference in results between men and women.

While the research does identify a link between vitamin K deficiency and mobility issues, more research is needed. If a clearer connection can be made between vitamin K and mobility, these findings may help millions of seniors maintain a better quality of life. Vitamin K can be found in broccoli, spinach, kale, dairy products and certain multivitamin/multi-mineral formulas.

Can Anthocyanins in Blueberries Protect Heart Health and More?

Jun 15 by Ewcopywriting

We already know that blueberries are packed with vitamins and nutrients that provide a vast array of health benefits. According to a new study, certain compounds found in blueberries protect heart health and and may even help prolong life.

New Study Finds Blueberries Protect Heart Health

A joint project, which brought together researchers from the U.K.’s University of East Anglia and Harvard University, looked at how eating blueberries affected the development of heart disease and type 2 diabetes. The research was intended to identify how blueberry consumption affected metabolic syndrome. Metabolic syndrome is a term used to describe a situation in which an individual suffers from high blood pressure, obesity and high blood sugar. Heightened triglyceride and cholesterol levels are also common in people suffering from metabolic syndrome. When these conditions are present for an extended period of time, the individual develops increased risks for cardiovascular disease and type 2 diabetes.

In the past, it was discovered that people who frequently eat blueberries exhibited a lower risk for developing type 2 diabetes and cardiovascular disease. Professor Aedin Cassidy, who led the most recent study, suspected that this was due to the presence of a compound called anthocyanin in blueberries. Anthocyanins are flavonoids that are water-soluble and can affect the pigmentation of the plants in which they are found. Anthocyanins have also been found to reduce the risks of premature death from all causes.

Can Blueberries Help At-Risk People?

The latest study was conducted to find out if people who were already at risk for developing heart disease and type 2 diabetes could benefit from regular blueberry consumption. The researchers recruited 115 volunteers. All of the study participants were between the ages of 50 and 75, were determined to be obese and had been diagnosed with metabolic syndrome.

Since the six-month study was designed to determine if blueberries protect heart health, it was important that the participants consume a sufficient amount of blueberries. For the purposes of the study, a blueberry powder was used to simulate fresh blueberries. The first group was given the equivalent of one cup of fresh blueberries. A second group was given the equivalent of half a cup of fresh blueberries and a third group was given a placebo freeze-dried powder made to resemble the blueberry powder given to the first two groups.

Prior to starting the study, each participant was tested for vascular function, insulin resistance and lipid status. The participants were tested at the end of the six months, as well. Those participants consuming one cup of blueberries per day were found to have improved vascular function. Additionally, arterial stiffness was improved. Overall, it was determined that this group experienced a twelve- to fifteen-percent drop in the risk of developing cardiovascular disease.

Since the group consuming half a cup of blueberries per day exhibited no changes in cardiovascular health, it was concluded that the higher level of consumption was needed. The lead researchers on the project concluded that those struggling with obesity needed a higher quantity of blueberries to provide the health benefits. Blueberry consumption did not affect other aspects of vascular function, including blood pressure levels or insulin resistance.

What Role Do Anthocyanins Play?

The researchers believe blueberries are particularly beneficial to heart health due to the high amount of anthocyanins in the fruit. When we consume blueberries, the body transforms the anthocyanins into a host of chemical compounds, which are beneficial to the bacteria in the gut microbiome. Once delivered to this part of the large intestine, scientists believe the compounds help promote healthier metabolism. In laboratory experiments, it was found that one compound produced through this process, syringic acid, benefited the body’s vascular endothelial cells.

In a separate experiment, rats were given proportionate doses of anthocyanin. One of the compounds produced was vanillic acid, which was found to lower blood pressure. This may indicate that blueberries can be effective in helping patients treat hypertension, though more research is needed.

While blueberries do possess high levels of anthocyanin, they’re not the only foods that contain these highly beneficial substances. Other foods containing anthocyanin include:

blackcurrant
raspberries (red or black)
blackberries
red cabbage
plums
red radish
black carrot
purple potato

The research into the health benefits of blueberries is especially promising, because the current methods for treating metabolic syndrome are complicated. Primarily, treatment requires making lifestyle changes so the individual can prevent the condition from worsening. This means adopting a largely plant-based diet with an emphasis on monounsaturated fat, while also adding more physical activity on a daily basis.

Treatment becomes more complicated in terms of addressing the individual conditions that define metabolic syndrome. For instance, an individual may need to be treated separately for their hypertension, glucose levels and cholesterol levels. This may require administering several medications and monitoring the effects to determine whether or not the condition of the individual is improving.

If further research shows that anthocyanins are as beneficial as researchers believe, some of these medications may be eliminated. Eating a cup or more of blueberries, or taking a supplement that provides anthocyanidins, may provide a natural option for metabolic syndrome while reducing the risks of developing many other medical conditions. Even though we still don’t know the full benefits that eating blueberries provides, it already seems as though this fruit should be an essential part of any healthy diet.

Diabetes Research Update: Meal Timing Affects Blood Sugar and Diabetes Risk

May 08 by Ewcopywriting

Type 2 diabetes is on the rise, affecting over 30 million Americans — over 10 percent of the population — each year. Despite recommendations regarding what to eat and other lifestyle changes, science has been unable to slow the proliferation of this “modern-day” disease. Now, new findings reveal that meal timing affects blood sugar. This crucial information may lead to a more effective manner of controlling glucose levels for diabetics.

What is Type 2 Diabetes?

Before you can understand how meal timing affects blood glucose levels, it’s important to understand how type 2 diabetes affects the body. Essentially, the body uses sugar (glucose) for energy by pushing that sugar from the bloodstream into the cells. Once within the cells, glucose can be used to power a number of functions throughout the body. In order to get the glucose into those cells, the body relies on a hormone called insulin, which transports the glucose. Higher levels of sugar in the bloodstream means that a higher level of insulin must be produced to effectively usher that sugar into the cells for use as energy.

When there are consistently high levels of sugar in the blood, the body’s insulin production goes into overdrive. If this becomes a prolonged situation, the body will eventually build up a tolerance to insulin. This will either result in the body’s inability to create enough insulin to process the high glucose levels, or the insulin that is produced may not be powerful enough to move the sugar into the cells. Eventually, chronic higher-than-normal blood glucose levels result in type 2 diabetes.

The most common symptoms of type 2 diabetes include:

Increased Thirst and Urination

This can be a difficult symptom to recognize, because it can seem like part of a logical and normal cycle. It begins with increased thirst and, as you consume more water, you’ll naturally have to urinate more. You’ll likely wake up several times throughout the night to drink more water or urinate.

Frequent Hunger

You may also notice that you’re hungry more often. This is because the sugar in your blood supply isn’t being processed by your cells, which means those cells are starving for energy. As a result, your cravings for food will become stronger and more frequent.

Unexplained Weight Loss

Since the sugar in your blood can’t be processed by your cells, they will have to use previously stored fat for energy. This often results in weight loss, which is not the result of healthier eating and increased physical activity.

Bouts of Fatigue

As previously mentioned, the body’s inability to process sugar leaves cells with few alternatives for creating energy. This means you’ll tire out more easily and you’ll feel fatigued more often.

Blurred Vision

Cells in need of energy will draw sustenance from all over the body, including taking the moisture from around the eyes. As a result, your eyes will become dry and inflamed. This usually leads to vision that is temporarily more blurred.

Inhibited Immune System

Due to slower blood flow throughout the body, and vitamin deficiencies that are common among diabetics, the immune system isn’t as strong as it should be. As a result, it can take longer for wounds to heal and there is also an increased risk of contracting illnesses or infections.

Research Discovers Meal Timing Affects Blood Sugar

While the importance of eating healthy plant-based foods remains an important factor in controlling blood sugar levels, researchers have found that eating within a specific nine-hour time frame also has a noteworthy impact on blood sugar levels. In a previous research project, mice were fed a high-fat diet, but were only delivered their meals between the hours of 9:00 a.m. and 6:00 p.m. on a daily basis. The improved glucose levels observed in the mice inspired researchers who hoped to confirm the findings with further studies. Specifically, teams from Australia’s University of Adelaide and California’s Salk Institute for Biological Studies hoped to reproduce the findings in human subjects.

This most recent study involved 15 men between the ages of 30 and 70 who were at risk of developing type 2 diabetes and who were also overweight, with a waist circumference of 102 centimeters or more. Over a one-week period, the men were restricted to a similar eating schedule as in the previous animal study. Some participants took all of their meals between 8:00 a.m. and 5:00 p.m., while others were able to eat their meals between noon and 9:00 p.m. In either case, all participants had to adhere to the nine-hour time frame established in the earlier study.

By the end of the trial, men in both groups exhibited better blood sugar management. The men also experienced weight loss as a result of the altered eating schedule. The research authors noted that because the men had been asked to eat whatever foods they would normally consume, the results were not produced by healthier eating choices.

More Benefits of Adhering to a Strict Meal Schedule

Now that we know meal timing affects blood sugar, we’re also becoming aware that adhering to a strict schedule also provides other benefits. Over time, your body’s internal clock, or circadian rhythm, will adjust to your eating schedule. This means you won’t feel the need to snack as often. You’ll feel hungry as your normal meal time approaches, but you’ll get fewer cravings at other times during the day.

Additionally, the way meal times interact with the circadian rhythm can affect your ability to manage your weight. This is why people who eat later in the evening, especially after the sun has set, are more likely to put on extra pounds. Limiting your eating to daylight hours can help you maintain your weight, and may even help you lose weight.

Eating during daylight hours can also help your body make more efficient use of the vitamins, nutrients and protein in your diet. Since your digestive system and gut microbiome are more active during these hours, they can more efficiently extract healthy nutrients. Those nutrients may help keep the skin smooth, or help organs throughout the body function better. In the end, when you eat may be just as important to your health as the types of foods you consume.

Common Food Additive Linked to Diabetes, Weight Gain

May 06 by Ewcopywriting

Type 2 diabetes is a growing problem, especially for people living in the United States and those who follow a typical Western diet. As a result of the vast amounts of refined sugar, processed foods and unhealthy fats consumed, millions of people have become overweight or clinically obese. And unfortunately, poor food choices may not be the only culprit: A new study has revealed that a common food additive linked to diabetes, raising concern that our food preservatives may be doing more harm than good.

New Study Finds Specific Food Additive Linked to Diabetes

It is now well-known that obesity raises the risk of developing diabetes. Now, new research has found that a specific food additive may be further compounding this risk. This additive is an anti-mold compound that our bodies also produce naturally, a fact which allows it to thrive in the gut microbiome. When this compound exists in its natural state, it is called propionate. When manufactured for foods, it is referred to as E282, and it’s most commonly found in baked goods. According to WHO (World Health Organization) and several other global health agencies, propionate can be found in a large portion of processed foods. It’s commonly added to desserts that rely on eggs and other dairy products, as well as cereals, sausage casings, sports drinks and cheeses.

The latest research on propionate was based on a previous 1912 study, which found heightened glucose levels in dogs who were administered large doses of propionate. The new study, which was conducted at Tel-Aviv University, used mice instead of dogs, but the findings were similar: The blood glucose levels of the mice were much higher after having received doses of propionate. By boosting the levels of two specific hormones (glucagon and FABP4), propionate prompted the liver to produce excessive amounts of glucose. In response, greater levels of insulin flooded the bloodstream. Higher insulin levels can ultimately lead the body to develop insulin resistance, which is a defining characteristic of type 2 diabetes.

The researchers found the same results upon testing the hypothesis on human subjects. Those subjects given high doses of propionate experienced a spike in blood glucose levels, while those subjects assigned a regular healthy diet didn’t experience those same changes. Additionally, the researchers found that withholding the propionate from the test subjects helped blood sugar levels return to normal. This suggests the effects of the additive are reversible by avoiding future exposure.

The Dangers of Chemical Additives

Today, it’s a widely accepted practice for food manufacturers to add chemicals to our foods. Additives are compounds included in processed foods to create the colors, textures and flavors that make foods more palatable, while preservatives are chemicals that help keep foods fresh and safe to eat. Organizations like the Food and Drug Administration are tasked with ensuring these additives and preservatives are safe, but they can only base their testing on currently available research findings. As a result, some preservatives and additives are deemed safe and added to foods, although future testing reveals that they are actually harmful to human health.

Dangerous Food Additives

Food dyes. Certain food dyes have been found to increase hyperactivity in children. Specifically, parents should avoid yellow 5 and 6, red 3 and 40, blue 1 and 2, green 3 and orange B.
Partially hydrogenated vegetable oil. The trans-fats in this common cooking oil increases the risks of high cholesterol and heart disease.
Saccharin. While this artificial sweetener helps diabetics control blood sugar levels, it has also been linked to increased risks of developing cancer.
Potassium bromate. Even though this additive has been identified as a cancer-causing agent, it can still be found in baked goods in the U.S. and Japan.
Monosodium glutamate (MSG). For those with greater sensitivity, MSG can cause nausea and vomiting, as well as severe headaches. It has also been linked to cardiac-related deaths.
High fructose corn syrup (HFCS). This commonly used substance has been shown to raise the risks of obesity.

Preservatives to Avoid

Sodium benzoate. This compound, which is used to prevent the growth of fungi and bacteria, has actually been found to cause cancer.
Sodium nitrite/nitrate. This meat-preserving compound is another carcinogen to be avoided.
Olestra (a.k.a. olean). This is a compound used in manufacturing fat-free potato chips. It has been found to cause stomach cramps and other digestive problems.
Sulfites. Sulfites are commonly found in wines and fruits, where they are used to prevent fermentation and other types of bacterial growth. These compounds can cause allergic reactions that are fatal in many cases.
BHA and BHT. These compounds help stave off food decay. They may also be carcinogens, so they should be avoided whenever possible.

Natural Ways to Keep Your Blood Sugar in Check

The new findings that the propionate food additive linked to diabetes is inspiring many people to alter their diets. In particular, there’s renewed interest in keeping blood sugar levels under control. By employing these suggestions, you can work to maintain healthy blood sugar levels, which can help prevent the excessive production of insulin.

Eat Foods Based on Their Glycemic Index Ranking

The glycemic index ranks foods based upon the effects they have on blood sugar levels. Foods that have a lower impact on blood glucose include most vegetables, legumes and stone fruits.

Eat Protein-Rich Snacks

Healthy snacks that are rich in protein will help you boost your energy levels between meals. This will also help you avoid unhealthy snacking.

Start With a Satisfying Breakfast

By eating a first meal that consists of protein and healthy fats, you’ll give your body the nutrients it needs to maintain consistent energy levels for longer. In turn, this will help your body burn up more glucose throughout your day.

Consume More Fenugreek

Fenugreek is a spice that can be commonly found in Middle Eastern and Asian dishes. It’s recommended because it helps the body manage blood sugar levels more efficiently.

Add a Serving of Bilberry Fruit

Bilberries, also known as European blueberries, are very effective in helping the body keep blood sugar levels in balance. Additionally, they can help prevent the damage to blood vessels that often results from higher blood sugar levels.

A healthier lifestyle, including dietary changes and increased physical activity, can help you keep your blood glucose under control. For more tips about maintaining healthy blood sugar levels naturally, or to undergo a test for type 2 diabetes, consult your doctor. Taking on a healthier lifestyle will benefit you physically, mentally, and emotionally.

Three Little-Known Benefits of Vitamin D

May 02 by Ewcopywriting

Getting sufficient amounts of vitamin D may be less emphasized than maintaining proper levels of other important vitamins, however this nutrient is vital to the functioning of our bodies. In fact, every single cell in the body has a receptor devoted to collecting vitamin D, suggesting it’s used more as a hormone than as a vitamin.

Even though we can get vitamin D from sunlight exposure and a variety of natural foods, more than a billion people throughout the world lack sufficient quantities of vitamin D. Now, new research has uncovered three little-known benefits of vitamin D that may encourage you to look for natural sources of this vital nutrient.

Vitamin D: Are You Deficient?

There are some situations that increase the likelihood of developing a vitamin D deficiency. Some of these factors, such as having darker skin and reaching your senior years, are beyond your control. However, there are some lifestyle practices that can affect the levels of vitamin D in your system. If you’re overweight or obese, or if your diet doesn’t include adequate servings of fish and dairy products, you likely have low levels of vitamin D.

Exposure to sunlight also has a strong impact on the amount of vitamin D in the body, which is why people who live farther from the equator have the lowest levels. Additionally, sunscreen also prevents your body from absorbing vitamin D. While too much unprotected sun exposure raises the risks of skin cancer, short bursts of exposure to the sun’s rays helps the body get the benefits this nutrient provides.

When you don’t get enough vitamin D, you’re doing more harm than you may realize. This nutrient is key to maintaining a strong immune system, which explains why people with vitamin D deficiencies get sick more often and take longer to heal from injuries. Lack of vitamin D can also leave you feeling fatigued and unmotivated, leading to struggles with depression. A prolonged deficiency can even compromise your physical health, causing bones to become fragile and brittle. People lacking sufficient vitamin D also experience hair loss and muscle pain more frequently.

Recently, research has uncovered three additional, but less well-known, benefits that vitamin D provides to the body.

Vitamin D May Explain Link Between Gum Disease and Diabetes

Since type 2 diabetes is a growing problem that affects more people each year, much of the research has looked into the causal factors of the disease. As a result, we know that diabetes is affected by the condition of various systems throughout the body. Several of these studies have found that diabetics have a significantly higher risk of developing periodontal disease, while those with periodontal disease also have a higher risk of developing diabetes.

The bidirectional link between diabetes and periodontitis prompted a University of Toronto research team to look at the role vitamin D plays in this relationship. Since periodontitis is a bacterial disease marked by inflammation of gum tissue, researchers believed that the anti-inflammatory properties of vitamin D might affect the likelihood of developing periodontal disease.

By examining patient records gathered for a 2010 survey, the research team found that adequate levels of vitamin D did help reduce inflammation. Vitamin D was also found to attack the oral microbes that were responsible for causing gum disease to develop. Additionally, they found that 40 percent of people with gum disease also had a vitamin D deficiency. While more research is needed, the team hopes the findings will be duplicated. If so, increasing vitamin D levels may help treat gum disease, which, in turn, may make it easier for people to manage type 2 diabetes.

The Benefits of Vitamin D on Colorectal Cancer

Another recent study sought to determine how vitamin D affected the growth of advanced colorectal cancer. The participants in the study were divided into two groups. Those in the first group were given high doses of vitamin D in conjunction with chemotherapy treatments, while those in the second group received low doses of vitamin D. For the first two weeks of the study, the first group was given 8,000 international units of vitamin D per day. That dose was reduced by half after those first 14 days. The second group received 400 IU doses per day throughout the trial.

The participants receiving a larger dose of vitamin D experienced a halt of the progression of their colorectal cancer for a period of 13 months. The second group, which received lower doses, experienced a delay of 11 months in the progression of the disease. Although further research is necessary, the team is hopeful that this research will lead the way to a safer and more effective method for treating colorectal cancer. If these results can be confirmed, a regiment of vitamin D supplements combined with chemotherapy may help treat this type of cancer more effectively.

Vitamin D May Help Relieve Joint Pain

We already know that vitamin D is partly responsible for bone health and muscle growth, but could it also provide relief from joint pain? Vitamin D works as an anti-inflammatory agent, which means it can help alleviate swelling around the joints. Backing up this supposition, a 2016 study found that people with rheumatoid arthritis often had pronounced vitamin D deficiencies. The study also found that those suffering from rheumatoid arthritis had lower levels of vitamin D than those who did not suffer from the degenerative disease.

A variety of degenerative diseases, such as arthritis and osteoporosis, may also be affected by exposure to vitamin D. Researchers believe increasing your intake of vitamin D can significantly lower your risks of developing these diseases. More research is needed to confirm these findings, but the fact that vitamin D deficiencies are common suggests most people could benefit from increasing their vitamin D intake.

While the best way to enjoy the benefits of vitamin D is by exposing yourself to more sunlight, eating certain foods can also help. One of the best dietary sources of vitamin D is seafood; salmon, tuna and other oily fish provide an excellent source of the nutrient. Beef liver is another good source of vitamin D. Additionally, fortified milk and breakfast cereals, egg yolk and mushrooms all provide vitamin D. Taking a high-quality vitamin and mineral supplement can also help you to maintain healthy levels of this crucial vitamin. Ensuring you’re getting adequate amounts of vitamin D can help you to protect your health and feel better each day.