Latest news with #JessicaCording
Yahoo
08-07-2025
- Health
- Yahoo
The Shocking Truth About Eating Ultra-Processed Foods And Your Lifespan, According To A New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that eating lots of ultra-processed foods can increase risk of death up to 10 percent. The findings were based on more than 540,000 American adults who tracked their diets for nearly 30 years. Here's what experts want you to know about UPFs and their impact on your health. Whether you're grabbing a quick deli meat sandwich from the grocery store or sipping on a soda for an afternoon pick-me-up, there's a solid chance you'll encounter several ultra-processed foods (UPFs) as you go about your day. But while UPFs are certainly delicious and convenient, research consistently suggests that consuming a lot of these foods in your diet isn't great for your health. In fact, a new study hammers that finding home. The findings suggest that having a diet that's heavy in UPFs could actually shorten your lifespan. These foods make up about 70 percent of our food supply, making it very tricky to avoid them entirely. But the study's findings definitely provide a little extra motivation if you're looking to cut back and find. Here's everything to know about the new data and what it could mean for you. Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet For the study, which was published in the journal Nature Medicine, researchers followed more than 540,000 American adults between the ages of 50 and 71, and tracked their diets for nearly 30 years. More than half of the people in the study, which started in the mid-1990s, have since died. The researchers looked at the death rates of people who ate the most UPFs and those who ate the least, and also drilled down on the types of UPFs they ate. The researchers discovered that having a diet heavy in UPFs was linked to a higher risk of developing type 2 diabetes, heart disease, and colorectal cancer, along with about a 10 percent higher risk of early death. Processed meat (think: deli meat and hot dogs) was linked to an 11 percent increase in type 2 diabetes risk and a 7 percent higher risk of developing colorectal cancer. Sugar-sweetened beverages like sodas led to an 8 percent higher risk of type 2 diabetes and a 2 percent higher risk of heart disease. The researchers stressed that more research is needed, but say the findings only add to the growing recommendations that people cut back on their ultra-processed food intake. The level of processing that food undergoes before it ends up on our table is classified by a system known as the NOVA scale. This breaks foods into four categories, explains Jessica Cording, RD, CDN, author of The Little Book of Game-Changers: Unprocessed and minimally processed foods: Foods that fall into this group are in their natural state or barely altered, Cording says. That includes things like strawberries, avocados, and milk. Processed culinary ingredients: Foods in this camp are minimally processed through steps like pressing, refining, grinding, or milling. Almond flour and olive oil are processed culinary ingredients, Cording explains. Processed foods: Foods that are considered processed have been changed from their natural state and often contain salt, oil, and sugar. That includes some cheeses and canned fish, per Cording. Ultra-processed foods: These foods are processed, but take it another step by also including ingredients like artificial colors and flavors, along with preservatives for shelf stability, and ingredients to preserve texture. Packaged foods usually fall into this group. There are several things that could be at play here. For starters, UPFs are linked with a higher risk of developing serious health issues like heart disease and colorectal cancer, and having those conditions raises your risk of early death. It's likely related to inflammation, says Keri Gans, RDN, author of The Small Change Diet. 'Diets rich in ultra-processed foods may cause inflammation in the body, which over time may increase the risk of heart disease, type 2 diabetes, cancer, and other serious health issues that can reduce your lifespan,' she says. There are a few reasons why these foods aren't great for your heart. 'Ultra-processed foods are often high in added sugars, saturated fats, and sodium, which may increase blood pressure, LDL ('bad') cholesterol, and inflammation, all key risk factors for heart disease,' Gans says. But eating a lot of UPFs also means that you're likely crowding out healthier choices, Cording points out. 'If someone is eating a lot of ultra-processed foods that don't offer much in the way of important vitamins and minerals, and over-consuming sugar, preservatives, and empty calories, it can set someone up for adverse health issues,' she says. This food category is quite broad and includes things like bars and protein powders, along with stuff people typically think of, like hot dogs and sodas. While dietitians stress that whole foods are best, Cording says you don't need to freak if you grab the odd bar to tide you over until dinner. 'It's really the overall diet pattern that matters,' she says. Still, if you'd prefer to cut out or cut down on UPFs in your life, Gans recommends filling your plate with whole foods first. 'Focus on eating more whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and lean proteins, which naturally leave less room for ultra-processed ones,' she says. Reading ingredients lists is also helpful, Gans adds. 'Look for lengthy lists that include added sugars, saturated fats, and excessive sodium,' she suggests. The experts also know that it's difficult to be perfect here. 'You don't have to cut everything out, but being mindful helps,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
25-06-2025
- Health
- Yahoo
Eating These Foods Could Improve Sleep Quality By 16%, Reveals New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Struggling to sleep? A new study found a simple diet change that could help a lot. New research suggests that eating five cups or more of fruits and veggies a day could give you up to a 16 percent increase in sleep quality. Here's what to know about how foods can impact your Zzzs. Calling all insomniacs! If you've already exhausted the standard sleep hygiene hacks like sleeping in a cool bedroom and staying off screens for at least an hour before bed, new research has another idea for you to try: Change up your diet. A study, which was published in the journal Sleep Health makes the case for adding more fruits, vegetables, and whole grains to your daily meals, suggesting that you could see results as early as that same day (or rather, night). It seems almost too good to be true. And bear in mind that switching up your eating habits won't magically transform your sleep, but experts say it could definitely help. Here's why, based on the results in this new study. Meet the experts: Phyllis Zee, MD, PhD, chief of Sleep Medicine at Northwestern Medicine; Ellen Wermter, FNP, a nurse practitioner and behavioral sleep medicine specialist; Jessica Cording, M.S., R.D., is author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety For the study, 34 healthy young adults with no known sleep issues were asked to log what they ate each day in an app. They also wore a wrist monitor that tracked how they slept. The researchers found a link between what the participants ate during the day and how well they slept that night. Specifically, people who ate more fruits, veggies, and complex carbs had fewer sleep disruptions (waking up during the night) than those who didn't eat as healthy. People who ate more fiber and magnesium each day also had fewer sleep disruptions. Ultimately, the researchers found that eating the recommended five cups or more of fruits and veggies a day could give you up to a 16 percent increase in sleep quality compared to someone who doesn't meet those recommendations. Measuring out a serving depends on which type of produce you're eating, but for a 2,000-calorie diet, that usually means have about two cups of fruit and 2.5 cups of vegetables, according to the Dietary Guidelines for Americans. There are a few potential reasons the researchers noted this result in their study. On a basic level, balanced nutrition supports good overall health. 'It helps the body work more efficiently and be more resilient,' says Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'That in and of itself can support a healthy circadian rhythm.' (Your circadian rhythm is the natural process in your body that regulates your sleep-wake cycle.) But there's likely more to it than that. 'Fruits and vegetables have more antioxidants, and that can decrease inflammation,' says Phyllis Zee, MD, PhD, chief of Sleep Medicine at Northwestern Medicine. 'High inflammation can disrupt your sleep.' High-fiber diets (which usually include plenty of produce and complex carbs) also impact your gut microbiome, Dr. Zee points out. 'These bacteria in your gut are very important for overall health and sleep health,' she says. Whole grains also contain the amino acid tryptophan. 'Tryptophan is a building block for serotonin and melatonin, which are essential for regulating sleep and mood and for maintaining a strong circadian rhythm,' says Ellen Wermter, NP, a family nurse practitioner and behavioral sleep medicine specialist. Also notable: Eating complex carbs can help to keep glucose (aka blood sugar) levels stable, Dr. Zee says. 'That translates into the night, with better glucose regulation,' she says. 'If you have better glucose regulation, you also sleep better.' Finally, choosing lots of fruits, veggies, and complex carbs means you're eating fewer unhealthy foods that may disrupt your sleep, like high-fat and processed foods, Wermter says. 'They also may contribute to an inflammatory state and cause more fluctuation in blood sugar which can lead to frequent awakenings,' she says. Yep, these experts have a few tips and tricks on the dietary front to help you sleep better at night. First? 'Avoid eating heavy meals close to bedtime,' Wermter says. This can cause indigestion and disrupt your sleep. It's also a good idea to avoid simple carbs like white bread and pasta before bed. 'Eating those will increase glucose levels and cause [glucose] spikes,' Dr. Zee says. And these spikes can interrupt sleep by making you have to pee more frequently, increasing dehydration, and increasing body temperature. If you can, Dr. Zee recommends that you stop eating two to three hours before bed to allow your body to digest your food and for your melatonin levels to increase. 'All of those things together can help people fall asleep better and sleep better,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
22-05-2025
- Health
- Yahoo
This Common Food Was Just Linked to Heart Disease, Parkinson's
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Two new studies on ultra-processed foods link them to a higher risk of developing heart disease and Parkinson's disease. Ultra-processed foods make up around 70 percent of America's food supply, so they're hard to eliminate entirely. Eating too much could impact your heart and brain health by increasing inflammation, oxidative stress, and insulin resistance. If you haven't stayed up-to-date on health news lately, here's a quick headline for you: Ultra-processed foods aren't so great for your health. In fact, studies have linked them to a slew of health issues, including diabetes and cancer risk, and having a lot of ultra-processed foods in your diet can even potentially make you age faster. But up to 70 percent of the food supply in America is made up of these products, making them tough to entirely avoid. Still, it's never a bad idea to take a step back to assess what you're eating on a daily basis, especially when we're still learning about how ultra-processed foods could affect us. Case in point: Two recent studies have found an association between eating ultra-processed foods and a higher risk of developing heart disease and Parkinson's disease. Given how life-altering each of these conditions can be, it's understandable to have concerns. Here's what dietitians and doctors want you to keep in mind. Meet the experts: Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report; Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Sonya Angelone, RD, a nutritionist and registered dietitian based in San Francisco, California; Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. The heart disease study isn't published yet, but it was presented at the American College of Cardiology's annual meeting in May. The scientific review analyzed data from 8,286,940 adults across 41 studies that looked at the link between ultra-processed foods and health issues. The researchers found a link between ultra-processed foods and high blood pressure, cardiovascular events (like a heart attack), cancer, digestive diseases, and dying from any cause. Each extra 100 grams (3.5 ounces) a day of ultra-processed foods was linked with a 14.5 percent higher risk of high blood pressure, 5.9 percent increased risk of cardiovascular events, 1.2 percent increased risk of cancer, 19.5 percent higher risk of digestive diseases and 2.6 percent higher risk of dying from any cause, according to the findings. There was also a link between eating ultra-processed foods and an increased risk of obesity, diabetes, and depression or anxiety. 'Reducing ultra-processed foods intake, even modestly, may offer measurable health benefits,' study co-author Xiao Liu, MD, a cardiologist at Sun Yat-sen Memorial Hospital of Sun Yat-sen University in Guangzhou, China, said in a statement. This study was published in the journal Neurology and analyzed data from nearly 43,000 people with an average age of 48 who didn't have Parkinson's disease at the start of the study. The participants were followed for 26 years, during which time they completed regular medical exams, filled out food diaries, and answered health questionnaires. The researchers divided the participants into five groups based on how much ultra-processed foods they ate per day. They discovered that people who ate 11 or more servings of ultra-processed foods a day had a 2.5 times higher risk of having three or more early signs of Parkinson's disease than those who had less than three servings a day. (Those early signs included things like rapid eye movement sleep behavior disorder, constipation, depressive symptoms, body pain, impaired color vision, excessive daytime sleepiness, and a reduced ability to smell.) It's important to point out that what the researchers counted as a "serving" can really add up. Like, one tablespoon of ketchup is a serving, and so is an ounce of potato chips. While the study didn't find that ultra-processed foods caused people to develop Parkinson's disease, the researchers pointed out that these early symptoms tend to come before a Parkinson's disease diagnosis. There are a few potential biological things going on here that could be resulting in this data that links ultra-processed foods with heart and brain health issues. 'It is thought that ultra-processed foods affect cardiovascular health through multiple mechanisms, including promotion of inflammation, increasing oxidative stress, and increasing insulin resistance,' explains Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. This can cause damage to blood vessels, create a build-up of plaque in your arteries—and raise the risk of heart attack or stroke, he explains. But despite the health risks, ultra-processed foods can be hard to resist, says Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. They 'rapidly stimulate the brain's reward system, similar to addictive substances like nicotine and alcohol,' per Dr. Truong. As a result, you may end up eating a lot of these foods, raising the risk of health issues in the process. A big potential issue with ultra-processed foods is that they tend to crowd out healthier options, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'If [a person is] eating a lot of ultra-processed foods that don't offer much in the way of nutrients but contain a lot of calories, it can set them up for adverse health issues,' she says. Plus, these foods have been associated with higher risk of cancer, digestive problems, depression, anxiety, and diabetes, says Sonya Angelone, RD, a nutritionist based in San Francisco, CA. 'There is a dose-response relationship between these foods and poor health, which means the more ultra-processed foods you eat, the greater the risk for negative health,' she adds. But there's some good news: 'Reducing these foods even a little bit with less processed whole foods can provide some health improvements," says Dr. Angelone. That's why it's so crucial to focus on whole foods when building out your diet, says Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report. 'Instead of obsessing over what to cut out of our diets, we should think more about adding more plant-based foods, such as 100 percent whole grains, veggies, fruits, nuts, seeds, and legumes,' she says. Cording says there's no need to panic if you have some ultra-processed foods in your diet, given that they're almost impossible to completely avoid. But focusing on sourcing the bulk of your diet from whole foods could make a big difference in your overall health. 'Just do your best,' she says. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
16-05-2025
- Health
- Yahoo
This Type Of Food Was Just Linked To Heart Disease And A Serious Brain Condition—And It's Probably In Your Pantry
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Two new studies on ultra-processed foods link them to a higher risk of developing heart disease and Parkinson's disease. Ultra-processed foods make up around 70 percent of America's food supply, so they're hard to eliminate entirely. But eating too much could impact your heart and brain health by increasing inflammation, oxidative stress, and insulin resistance. If you haven't stayed up-to-date on health news lately, here's a quick headline for you: Ultra-processed foods aren't so great for your health. In fact, studies have linked them to a slew of health issues including diabetes and cancer risk, and having a lot of ultra-processed foods in your diet can even potentially make you age faster. But up to 70 percent of the food supply in America is made up of these products, making them tough to entirely avoid. Still, it's a never a bad idea to take a step back to assess what you're eating on a daily basis, especially when we're still learning about how ultra-processed foods could affect us. Case in point: Two recent studies have found an association between eating ultra-processed foods and a higher risk of developing heart disease and Parkinson's disease. Given how life-altering each of these conditions can be, it's understandable to have concerns. Here's what dietitians and doctors want you to keep in mind. Meet the experts: Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report; Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Sonya Angelone, RD, a nutritionist and registered dietitian based in San Francisco, California; Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. The heart disease study isn't published yet, but it was presented at the American College of Cardiology's annual meeting in May. The scientific review analyzed data from 8,286,940 adults across 41 studies that looked at the link between ultra-processed foods and health issues. The researchers found a link between ultra-processed foods and high blood pressure, cardiovascular events (like a heart attack), cancer, digestive diseases, and dying from any cause. Each extra 100 grams (3.5 ounces) a day of ultra-processed foods was linked with a 14.5 percent higher risk of high blood pressure, 5.9 percent increased risk of cardiovascular events, 1.2 percent increased risk of cancer, 19.5 percent higher risk of digestive diseases and 2.6 percent higher risk of dying from any cause, according to the findings. There was also a link between eating ultra-processed foods and an increased risk of obesity, diabetes, and depression or anxiety. 'Reducing ultra-processed foods intake, even modestly, may offer measurable health benefits,' study co-author Xiao Liu, MD, a cardiologist at Sun Yat-sen Memorial Hospital of Sun Yat-sen University in Guangzhou, China, said in a statement. This study was published in the journal Neurology and analyzed data from nearly 43,000 people with an average age of 48 who didn't have Parkinson's disease at the start of the study. The participants were followed for 26 years, during which time they completed regular medical exams, filled out food diaries, and answered health questionnaires. The researchers divided the participants into five groups based on how much ultra-processed foods they ate per day. They discovered that people who ate 11 or more servings of ultra-processed foods a day had a 2.5 times higher risk of having three or more early signs of Parkinson's disease than those who had less than three servings a day. (Those early signs included things like rapid eye movement sleep behavior disorder, constipation, depressive symptoms, body pain, impaired color vision, excessive daytime sleepiness, and a reduced ability to smell.) It's important to point out that what the researchers counted as a "serving" can really add up. Like, one tablespoon of ketchup is a serving, and so is an ounce of potato chips. While the study didn't find that ultra-processed foods caused people to develop Parkinson's disease, the researchers pointed out that these early symptoms tend to come before a Parkinson's disease diagnosis. There are a few potential biological things going on here that could be resulting in this data that links ultra-processed foods with heart and brain health issues. 'It is thought that ultra-processed foods affect cardiovascular health through multiple mechanisms, including promotion of inflammation, increasing oxidative stress, and increasing insulin resistance,' explains Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. This can cause damage to blood vessels, create a build-up of plaque in your arteries—and raise the risk of heart attack or stroke, he explains. But despite the health risks, ultra-processed foods can be hard to resist, says Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. They 'rapidly stimulate the brain's reward system, similar to addictive substances like nicotine and alcohol,' per Dr. Truong. As a result, you may end up eating a lot of these foods, raising the risk of health issues in the process. A big potential issue with ultra-processed foods is that they tend to crowd out healthier options, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'If [a person is] eating a lot of ultra-processed foods that don't offer much in the way of nutrients but contain a lot of calories, it can set them up for adverse health issues,' she says. Plus, these foods have been associated with higher risk of cancer, digestive problems, depression, anxiety, and diabetes, says Sonya Angelone, RD, a nutritionist based in San Francisco, CA. 'There is a dose-response relationship between these foods and poor health, which means the more ultra-processed foods you eat, the greater the risk for negative health,' she adds. But there's some good news: 'Reducing these foods even a little bit with less processed whole foods can provide some health improvements," says Dr. Angelone. That's why it's so crucial to focus on whole foods when building out your diet, says Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report. 'Instead of obsessing over what to cut out of our diets, we should think more about adding more plant-based foods, such as 100 percent whole grains, veggies, fruits, nuts, seeds, and legumes,' she says. Cording says there's no need to panic if you have some ultra-processed foods in your diet, given that they're almost impossible to completely avoid. But focusing on sourcing the bulk of your diet from whole foods could make a big difference in your overall health. 'Just do your best,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
23-04-2025
- Health
- Yahoo
This Vitamin Lowers Your Risk of a Common Cancer, Study Finds
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." New research suggests good vitamin D levels may lower the risk of developing colorectal cancer. This isn't the first study to find a link between vitamin D and colorectal cancer risk. Experts recommend staying on top of your vitamin D status An estimated 1.4 million Americans live with colorectal cancer, and rates of the disease have been increasing in younger people for years. While there's been a lot of emphasis on colorectal cancer screenings, many people also want to do what they can to lower the risk of developing this form of cancer in the first place. Now, new research suggests that your vitamin D levels may play a role in how likely you are to develop colorectal cancer. And, as 18% of Americans have inadequate vitamin D levels, the findings are eyebrow-raising. Of course, colorectal cancer is a complicated disease, and it's hard to say that low vitamin D alone would cause someone to develop it. But the study is part of a growing body of data that has found a link between vitamin D and colorectal cancer. Meet the experts: Wael Harb, M.D., a medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers; Scott Keatley, R.D., of Keatley Medical Nutrition Therapy; Veronika Fedirko, Ph.D., associate professor of cancer prevention at The University of Texas MD Anderson Cancer Center; Mónika Fekete, Ph.D., lead study author and professor in the Institute of Preventive Medicine and Public Health at Semmelweis University. Here's what the study found, plus what experts want you to know. The study, which was published in the journal Nutrients, analyzed data from 50 studies on adults who had colorectal cancer, who had a documented vitamin D deficiency, or who were given a vitamin D supplement. The researchers found that vitamin D deficiency is strongly linked to a higher risk of developing colorectal cancer. 'Maintaining optimal vitamin D levels and adequate dietary intake is crucial in preventing colorectal cancer and improving patient prognosis,' the researchers wrote in the study. Vitamin D deficiency and colorectal cancer have been linked in the past. One study of more than 12,000 people found that those who have lower levels of vitamin D in their blood had a 31% higher risk of developing colorectal cancer than those with better vitamin D levels. Another study found that people who had high levels of vitamin D in their diet had a 25% lower risk of developing colorectal cancer. Data from the Nurses' Health Study also discovered that women with the highest vitamin D intake had a 58% lower risk of developing colorectal cancer compared with people who had lower levels of vitamin D. 'These findings are reinforced by a substantial body of epidemiological data, making vitamin D one of the most biologically plausible and extensively studied nutritional factors in colorectal cancer risk reduction,' says Veronika Fedirko, Ph.D., associate professor of cancer prevention at The University of Texas MD Anderson Cancer Center. 'While some randomized clinical trials have shown mixed results—often due to factors such as dosage, timing, or baseline vitamin D concentrations—the association demonstrated in observational studies remains consistent and strongly supported by biological evidence.' There are a few things that could be behind this, according to Wael Harb, M.D., a medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA. A big factor is that vitamin D impacts your immune system, he says. 'Vitamin D modulates immune responses,' he says. Specifically, vitamin D interacts with the vitamin D receptor (VDR), which is in colon tissue, explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. 'When activated, VDR can influence gene expression related to cell proliferation, differentiation, and apoptosis, which are all central processes in cancer development,' he says. 'Low vitamin D levels may weaken these protective effects, allowing abnormal cells in the colon to survive and multiply.' Vitamin D may also help reduce inflammation in the body (and gut), 'which could potentially impact tumor development,' Dr. Harb says. On the flip side, having lower levels of vitamin D can let inflammation in your intestines go unchecked, raising the risk that colorectal cancer will develop, he explains. 'While vitamin D is not a substitute for screening or a healthy lifestyle, it is an important and relatively modifiable factor worth paying attention to—especially in individuals at higher risk of deficiency, such as older adults, people with limited sun exposure, those with darker skin, or individuals with chronic illnesses,' says Mónika Fekete, Ph.D., lead study author and professor in the Institute of Preventive Medicine and Public Health at Semmelweis University. The recommended daily allowance (RDA) of vitamin D varies by person and age, but most adults should get 600 international units (IU) daily, according to the National Institutes of Health (NIH). Adults aged 70 and up should have 800 IU of vitamin D, per the NIH. There are a few symptoms that can suggest you're low on vitamin D. According to Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers, the most common ones she sees are: Fatigue Brain fog Low mood Poor immune system function (i.e. getting sick a lot) Bone fractures (in severe cases) Still, Keatley says that most people with low vitamin D levels don't have symptoms. That's why it's important to ask your doctor about checking your vitamin D levels. 'A blood test is the most reliable way to get a sense of whether you have adequate vitamin D levels,' Cording says. Most people get vitamin D from exposure to the sun, but you can also get it from foods. The biggest food sources of vitamin D are cod liver oil, trout, salmon, mushrooms, fortified milk, and fortified cereal, according to the NIH. However, Cording says that some people can benefit from a vitamin D supplement. Dr. Harb says we aren't at the level yet in colorectal cancer prevention of recommending that everyone take a vitamin D supplement. However, he says that your vitamin D levels should be checked during your annual check-up to make sure they're OK. 'Testing is especially important if you have limited sun exposure or frequent use of sunscreen (which is important for skin cancer prevention), darker skin, digestive disorders, chronic health conditions, older age, or are overweight or obese,' Dr. Fedirko says. 'The test is simple and can be arranged through your healthcare provider.' If your levels of vitamin D are low, Keatley recommends looking for supplements with vitamin D3 (cholecalciferol). 'It's more effective at raising blood levels than D2,' he says. A dose of 1,000–2,000 IU daily is common, per Keatley, but it's important to talk to your doctor about dosing recommendations before taking a vitamin D supplement.$19.00 at at at at Wondering when's the best time to take vitamin D? 'Vitamin D is fat-soluble, so take it with a meal that contains fat for better absorption,' Keatley says. If you're concerned about your vitamin D status or your colorectal cancer risk, talk to your doctor. They should be able to answer your questions and provide personalized guidance from there. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
