Take Care Of Your Heart So It Takes Care Of You

If you have a family history of heart disease or what some call “The Silent Killer,” you owe it to yourself to take steps to protect your health. Cardiovascular disease is expected to claims almost a half million lives, once again making it the number one cause of death in the US, per the American Heart Association.

The Food and Drug Administration (FDA) says the best thing you can do for your heart is to live a healthy lifestyle, which means eating a balanced diet, maintaining a healthy weight, getting exercise regularly and managing stress. Of all these things, diet is perhaps the most important.

A healthy diet is described as one that is nutritious and well-balanced, low in saturated fat, cholesterol and salt, and high in whole grains, fruits and vegetables. But perhaps the most important nutrient of all to your heart health is the Omega 3 fatty acids.

Omega-3 is found in foods such as fatty fish (salmon, tuna, herring and sardines), walnuts, flaxseeds and soybeans and their oils. It has many beneficial effects, including decreasing triglycerides, lowering blood pressure, reducing blood clotting, enhancing immune function and reducing the risk of sudden cardiac death by decreasing the risk of abnormal heart rhythms.In recent years concerns over contaminants, like mercury and PCBs, in fatty fish have led the health conscious in search of alternatives.

That’s where fish oil supplements come in. NOW Omega 3 fish oil is made with highly purified pharmaceutical grade fish oil so you don’t have to worry about contaminants.

Two soft gels per day helps to lower triglycerides, slow the buildup of plaque in the arteries, lower blood pressure slightly, and reduce the risk of death, heart attack, dangerous abnormal heart rhythms and strokes in people with heart disease.

Timing Tops Supplement Usage

The last time I was with my doctor, we were talking about the supplements and vitamins we take. He advised that you should not just pop pills but understand how to get all the benefits you can from them, and prevent any side effects. This led to the topic of when the best time to take them was.

The first thing we agreed on was to read and follow the directions that are printed on the package or bottle. There are recommendations on whether they are best in the morning, afternoon or evening based on the individual supplement.

I checked my directions and verified the following:
Fish Oil (Omega-3) Take 2 to 3 times per day with meals
Vitamin B Take 1 per day with a meal
Vitamin C Take 1 per day with a meal
Vitamin E Take 1 per day

If you are in doubt as to the directions for a supplement, the recommendation is during or right after a meal, unless there are other directions. Remember to hydrate, (drink plenty of fluids) as well.

Another tip about vitamins that I got was to give them a chance to work. Take them consistently to get the most benefit to your health. Normally it takes 2 to 3months before you feel the full positive effects of adding nutritional supplements.

Finally he said when I come in for my exams to keep him filled in on what I am taking. If I forget he asks me if I am still taking them.

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Two Good Reasons Why Mom Gave You Cod Liver Oil

Docosahexaenoic acid or DHA is one of three omega-3 fatty acids with important health benefits. The others are eicosapentaenoic acid (EPA) and alpha linolenic acid (ALA). All body tissues contain more DHA than either EPA or ALA.

DHA is particularly abundant in the retina, brain and nerves. Omega-3 fatty acids are not stored in noticeable amounts in fat tissue, or produced inside the body from other fatty acids. This means you must get them from your diet. Therefore many researchers maintain that the best way to increase either DHA or EPA in plasma, tissues, and human milk, is to supplement with the one desired.

The retina has the highest levels of DHA of any cell type. They are particularly susceptible to the effects of aging, which include lowered levels of DHA and increased oxidative stress. By providing high levels of DHA, not only can vision be improved, but levels of protective NPD-1 are also increased.

DHA decrease as we get older, and a supplement to raise it is very desirable. Experts say that a deficiency of DHA is associated with age-related dementia and Alzheimer’s. New research suggests that supplementing with DHA may help reduce the buildup of plaque in Alzheimer’s patients.

For a long time it has been known that omega-3 helps with the prevention and treatment of cardiovascular disease. Omega 3 fatty acids reduce fasting and after meal triglyceride levels, decrease platelet and white blood cell reactivity, and may slightly decrease blood pressure. They also help maintain healthy blood vessel walls, inhibit irregular heartbeat and reduce fibrinogen, which forms the “mesh” in blood clots.

Cod Liver Oil is fish oil that is rich in nutrients like Vitamins A and D. It also has Omega-3 Fatty Acids, (EPA and DHA). This Cod Liver Oil is screened for impurities and is free of additives and preservatives. It also contains twice the Vitamin A and D as regular strength Cod Liver Oil Soft gels.

Try some and discover that mom was right after all.

Supplements I Recommend

The supplement industry seems to push hundreds of thousands of "best in the world miracles" in order to achieve health benefits and it is difficult to choose the good from the bad. Every day it seems there are exaggerated, misleading and flat-out false claims in what we see, hear and read.

On the other hand we can’t ignore the pharmaceutical-like properties of real food. Keep in mind that supplementation is a very personalized thing and that "supplement" should imply that you are adding to an already healthy and varied diet.

Certain supplements can be beneficial, and I have highlighted what I use based on cost and benefit:

Fish Oil
Omega-3 fatty acids are one of the superfoods of this decade. The research has been very promising when it comes to this essential fat found in fatty, cold-water fish such as; salmon, mackerel, sardines and herring. The problem is, most people don't eat enough fish to get the coveted EPA and DHA (components of omega-3's) found in these fish and responsible for a healthier brain, heart and joints.

A multivitamin/mineral
These are good for almost anyone who wants to make sure that any shortages in their nutritional needs are covered. My recommendation for someone looking for a multivitamin is one with 100% RDI in most ingredients. You don’t want too much vitamin A (more than 10,000 IU) and folic acid (more than .5g).

Whey protein powder
Very versatile and easy way to get a useable protein into your body. Protein smoothies are excellent before or after exercise and can be turned into a meal-on-the-go really easily. Isolate is a purer form than concentrate when it comes to whey protein.

Vitamin D
In light of recent research, vitamin D is becoming as essential as fish oil. Medical literature has been full of articles on it's positive impact on health. It has been shown to lower the risk of diabetes, along with fighting breast and pancreatic cancer, and it has even been shown to lengthen life. Research considers 1000IU’s safe for almost anyone, so unless you live in the tropics you need all you can get.

Calcium
Women especially need more of this mineral. Recommendations of 500mg supplements will help you reach a daily target of around 1200mg. If you can find a supplement with vitamin D and Calcium (and maybe magnesium) in one, this is a good bet.

Additional Supplements:

These supplements are still being researched but preliminary results are positive and worth added if you have a specific need.

Alpha Lipoic Acid:
ALA is an antioxidant with the unique ability to function in both water and fat. It has been used to boost brain function and improve age-related conditions by protecting nerve cells. Alpha Lipoic Acid (ALA): See discussion here.

Creatine Monohydrate:
This continues to be the top bodybuilding performance and muscle building supplement of choice.

Probiotics:
Healthy bacteria such as Acidophilus have shown some promise in keeping the gut healthy. Preliminary research has shown the possibility of preventing peptic ulcers, infections and even reduce the risk of colon cancer.

PS as a side note: Many people are using a colon cleanser along with Acai Berry for weight loss.

Sunshine Vitamin C And Blood Pressure

Sixty-five percent of older adults in the United States have high blood pressure (above 140/90 mm Hg.) The treatment of high blood pressure is more than $24 billion each year, and affects the cost of healthcare for us all. This condition has grown to almost epidemic proportions all over the globe and disables many people every year.

There are things we can do to reduce our risks over the long term such as keeping our weight down, and eating a nutritional diet along with enough exercise.

Certain foods help maintain and control blood pressure like fiber, Fish Oil, soy foods & nuts. Now a new study printed online in the Nutrition Journal found that Vitamin C, known to help heart health in women and help stabilize heartbeats, may also help with blood pressure, even in healthy adults.

The researchers in this study looked at vitamin C blood levels and blood pressure in women 18-21 years of age with normal blood pressure over the course of 10 years. The women with Vitamin C levels in the top 25% were found to have lower systolic (top number) and diastolic (bottom number) than the lowest 25%. The actual differences were (112/69.8 vs 107.3/63.7 ).

These results led the authors of the study to suggest that Vitamin C “may be an important factor” in blood pressure regulation, even among healthy young adults.” In addition to the results from this recent study your immune system gets added support from Vitamin C, and Fish Oil is well known for its ability to help the heart and cardiovascular system.

Getting essential vitamins and minerals is important for a healthy diet. For many of us, our food choices do not always provide enough of the nutrients our bodies need, so adding dietary supplements into the daily routine has become a more popular way to get the nutrients our bodies need.

There are some quality stores online that sell only top of the line products at a discount that can help keep some dollars in your pocket.

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Simple Ways For Women To Prevent Heart Disease

Some simple adjustments to your lifestyle can help you avoid cardiovascular problems down the road.

If you have reduced or eliminated saturated fats, cheese and butter from your diet, don’t smoke and exercise 6 days a week, your heart may still be in jeopardy. The American Heart Association says that is all part of the story but there is more to it. Over half of heart attack and stroke sufferers have good cholesterol levels, according to a recent study in the New England Journal of Medicine.

Other research suggests that there are two other potent risk factors women and their doctors aren’t addressing well enough. Borderline high blood pressure and inflammation get overlooked by physicians in young women they assume are healthy and fit. The longer they go unnoticed, the more damage they can do on your cardiovascular system.

The good news is there are a number of ways you can reduce these risk factors right away with just a little tweak to your routine.

Take a minute next checkup to ask your doctor, or the nurse who takes it, what your blood pressure is. Even if she didn’t tell you it was high (a reading of 140/90 or higher), don’t assume you’re in the clear. If they’re above 119/79, start making changes. Hypertension forces your heart to work harder to pump blood through the body, which can cause arteries to narrow and increase the risk of heart attack or stroke.

The University of California, San Francisco did a study and found nearly 20 percent of people under the age of 35 have prehypertension (between 120/80 and 139/89). The study found that these young adults were more likely to develop high blood pressure, or hypertension, over the next twenty years than those who had healthy readings.

We have probably all heard at one time that to prevent hypertension, lower our sodium intake. The average American consumes 41 percent more sodium a day than the recommended 2,400 milligrams. Much of this sodium comes from processed foods, like canned soups, salad dressings, and frozen entrées.

Next, think about nutrition. Eat more whole grains, fruits, vegetables, poultry, low-fat dairy, and nuts, as well as less saturated fat, red meats, and sugar. Following a diet like “DASH” will help you get sufficient nutrients proven to lower blood pressure. If you can stick with the plan you’ll reduce your heart disease risk by 24 percent. For more details, search “DASH” on http://www.nhlbi.nih.gov/.

Be sure to put a bunch of bananas in your shopping cart. Potassium works with sodium to regulate the water balance in the body, which promotes normal blood pressure. Most women get only half the 4,700 milligrams of potassium they need daily; in addition to bananas (422 milligrams each), eat your way to this quota with foods such as halibut (490 milligrams for 3 ounces) and tomato sauce (453 milligrams per half cup). An alternative to eating enough is to use a supplement instead. You can save some bucks by getting quality supplements on line. Just click on these links for Potassium and Fish Oil.

Those dark circles under your eyes aren’t the only consequence of partying too long. Some research at Harvard stated that people who slept five or fewer hours a night had a 39 percent greater risk of having heart disease than those who had at least eight hours of down time. Your body needs time to repair the daily damage to cells and tissues. Try a power nap on the weekend. It’s also a way to relieve built up stress. Snoozing for 30 minutes at least three times a week reduce the odds of dying from heart disease by more than one-third.

Make yourself a PBJ to fight inflammation. Peanut butter is loaded with magnesium, and researchers from the Medical University of South Carolina found that people who consumed at least 320 milligrams of the mineral daily halved their risk of having elevated C-reactive protein (CRP) levels, which signal inflammation. A 2-tablespoon serving of peanut butter provides 49 milligrams of the mineral; beans are also an excellent magnesium source, as are spinach and artichokes.

One last thought is to rethink your birth control plan. The same hormones that prevent pregnancy (estrogen and progestin) could also make your blood vessels less flexible and, over time, and raise your blood pressure. Go over your options every once in a while with your gynecologist. As an example research in Obstetrics & Gynecology said that women who use the birth control patch, have double the risk for blood clots as those who take oral contraceptives. This might be because they’re exposed to 60 percent more estrogen.

For most women, the benefits of birth control pills outweigh the drawbacks. But if you smoke or have pre-hypertension or hypertension and you’re on the pill, check your blood pressure with a home monitor at least once a week. If there are any changes let your family doctor and gynecologist know so they can keep an eye on your immune system.

Quality Control and NOW

In June of 2007, the FDA issued Current Good Manufacturing Practices (cGMP) for Dietary Supplements by publishing them in the Code of Federal Regulations – 21 CFR Part 111.The cGMP Code describes how manufacturers must comply with cGMPs.

As soon as they were published, NOW foods up a team of individuals from different departments to compare the new FDA cGMP with their current procedures to see where additional work might be needed.After reviewing their Standard Operating Procedures (SOP) to verify any changes that were needed to meet the new FDA standard.

They revised and updated some processes and then had an external auditor review their work and provide an objective opinionBecause NOW Foods goes to such great lengths to become fully compliant with the new cGMPs is why I trust their products.

I take NOW Omega-3 1000mg Fish Oil and have never worried about the quality of their products.I get them online so the cost is less than in a store.

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Latest Tips & Tricks To Protect Your Heart

Did you see the article in the New York Times Health Section on how to protect your heart? I was familiar with no smoking, low cholesterol and blood pressure, regular exercise and weight loss control. There were some new suggestions that caught my eye though.

As we learn more through research and why heart attacks happen, some of the ways to avoid them is different than it used to be. As an example diet and exercise controls are not as strict. The food tastes better, is cheaper and you don’t have to drown in a pool of sweat to get the benefits of exercise.

The risk factors have not changed though. Heredity, genetics, high cholesterol and blood pressure, smoking, diabetes, belly fat, and our sedentary lifestyles all play a part. There is a newer factor that is becoming recognized as even more important as a cause of heart attacks and that is C-reactive protein, or CRP.

It is a marker in the blood that is concerned with inflammation that, along with coagulation factors, is now increasingly recognized as the driving force behind clots that block blood flow to the heart.

Even if your cholesterol is normal, your risk of heart attack goes up if the CRP is elevated. Some doctors are starting to believe that when people have their cholesterol checked, they should also be tested for high-sensitivity CRP.

The new advice on what to eat actually was known before we were told to eat a low-fat diet. Doctors knew as far back as 1958 that heart disease was rare in the Mediterranean and Asian regions where vegetables, grains, fruits, beans and fish were the dietary the usual foods. The US diet on the other hand is filled with red meat, cheese and other foods rich in saturated fats, heart disease and cardiac deaths were epidemic.

What was missed at the time and has now become increasingly apparent is that the heart-healthy Mediterranean diet is not really low in fat, but its main sources of fat olive oil and oily fish as well as nuts, seeds and certain vegetables help to prevent heart disease by improving cholesterol ratios and reducing inflammation.

One study in 1999 on the value of a traditional Mediterranean diet found that within four years, the Mediterranean approach reduced the rates of heart disease recurrence and cardiac death by 50 to 70 percent when compared with the heart association diet. Several subsequent studies have confirmed the same approach to diet.

More than 90% of the people who try the Mediterranean diet stick to it. The food tastes great and you can buy it in any grocery store.

Some of the foods that help to reduce the inflammatory marker CRP are cold-water fish like salmon, tuna and mackerel; flax seed; walnuts; and canola oil and margarine based on canola oil. Fish oil capsules are also an effective supplement. Another good tip is to try cooking with canola oil and using more expensive and aromatic olive oil for salads.

Vegetables, fruits and red wine (or purple grape juice) are helpful also because the antioxidants help prevent LDL cholesterol from forming in the arteries.

Something else to consider is a link between periodontal disease and increased risk of heart disease, most likely because gum disease causes low-grade chronic inflammation. So good dental hygiene, and regular periodontal cleanings, can help protect your heart as well as your teeth.

Reducing chronic stress is another important factor. A study of the effects of stress in more than 27,000 people, found that stress more than doubled the risk of heart attacks.

So remember not to sweat the small stuff, and it’s ALL small stuff. And getting enough sleep improves the ability to manage stress. Take a deep breath and relax or try meditation, prayer, yoga, self-hypnosis, laughter, taking a midday nap, getting a dog or cat, taking up a hobby and exercising regularly.

A final note on exercising. Did you know that a 1996 study found that just 15 minutes of exercise five days a week decreased the risk of cardiac death by 46 percent. A current British study published in the American Journal of Clinical Nutrition found that building up short brisk three minute walks for a total of 30 minutes a day did as much cardiac good as one continuous 30-minute session.

A Wake Up Call To Be More Effective

I just remembered that today is my second birthday. Life threw me a curve ball when on January 8, 2007 I had a heart attack and wound up having a quintuple bypass. I really learned the importance of maintaining a healthy life style.

While family history plays an important part in heart disease, the risks can be reduced by exercising, controlling your weight, and getting the proper nutrition.

I firmly believe that is what helped me recover quicker from my heart attack.I had to change some things in my life, if I wanted to remain healthy and be there for my family, I had to take this “curve Ball” and change it into an opportunity to learn, grow, and take another path in my personal journey. I had to make choices about weight loss, my diet, the nutrition I was getting and exercising regularly.

I had take charge of my condition that was now a part of my life or let it take charge of me. I had to discover things inside myself that helped me change a setback into a positive opportunity to be better.

The habits that I changed were things I knew but let slide and needed to get back in shape mentally as well as physically. I became acquainted with Dr Coveys philosophies in the early 90’s when I attended his 7 Habits of Highly Effective People Seminars, and became a third party teacher myself. I found it inspiring to apply these habits to help me take charge of living a healthier lifestyle.

In case you have not heard of them, the habits are:
Be Proactive
Begin With the End in Mind
Put first Things First
Think Win-Win
Seek First to Understand, then to be Understood
Synergize
and Sharpen the Saw.

Physically I talked to doctors, nurses, dietitians, and other heart attack patients to set up a re-habilitation plan. Along with taking my prescribed medicine I supplement my diet with a daily 81mg aspirin fish oil, so I get more Omega 3 in my diet. It seems to be helping with keeping tryglycerides lower and I am thankful for that. I also take a multi-vitamin and vitamins C and E regularly.

So that’s my story and I think I’ll celebrate by taking a nice long walk after a healthy lunch.

I take a statin to lower cholesterol … Why take fish oil?

Recently Dr William Davis who writes articles for healthcentral.com recommended that one of his patients add fish oil to their heart disease prevention regimen.

The question was whether to stop taking fish oil, because they were already taking a cholesterol drug, and the statin drug is so powerful that it should eliminate the need. His answer was No. It's not even close to the truth.

Even if one believed all statin drug research studies, you would know they were paid for the pharmaceutical industry. It's not a shock that studies paid for by the sponsor are likely to favor the sponsor.

That doesn't necessarily mean that the data doesn't contain some truth, but the benefits could be overstated. Even so, it's clear from the hundreds of studies performed that a statin drug like Lipitor, can help reduce heart attacks and death from heart disease by 30-35%, but not eliminate risk totally.

The benefits of adding omega-3 fatty acids from fish oil to statins are documented in a trial, in which 19,000 Japanese participants experienced a 19% relative reduction in cardiovascular events when 1800 mg of EPA (alone) was added to a statin drug. What makes this study especially remarkable is the fact that it occurred in the Japanese, whose intake of omega-3 from diet is already fairly high, usually ranging from 1800-3000 mg EPA + DHA per day. Benefits for less enthusiastic fish eaters, like myself, would be expected to be even greater.

Omega-3 fatty acids from fish oil also:

Reduce triglycerides dramatically - an effect that is dependent on the dose of EPA + DHA used.

Accelerate after-eating clearance of digestive by-products, i.e., they correct post-prandial abnormalities. Post-prandial abnormalities are potent causes of carotid and vascular disease.

Modify the character (fragmentation potential, structural strength) of plaque. People taking fish oil have firmer, more stable, less fragmentable plaque.

Raise HDL modestly - If you buy fish oil from worldclassnutrition, supplementstogo, other discounters, a healthy dose of fish oil might cost you $3 per month. Compare that to the $120 per month average cost of a statin agent.

So, do statin drugs make omega-3 fatty acids from fish oil unnecessary? … NOT. Adding omega-3 fatty acids from fish oil, or eating fish permits us to get closer, not to reduction, but towards elimination of risk for heart disease.

The Japanese Influence on Health

I spent a couple of years in Japan during the 60’s, and watching how and what they ate remains a part of my lifestyle even today.

The Japanese have a third fewer heart attacks than Americans, and 30% less of all varieties of fatal cardiovascular events. The American Heart Association's data of heart attack and cardiovascular events from around the world, shows Japan way at the bottom of the list for least heart attacks. What is it about the Japanese that gets them this outstanding protection? Is it sushi? Soy Sauce? Maybe it’s genetic because they are usually smaller than most Americans? I doubt it’s smoking because they smoked more than the Americans. They could hold their own drinking also. How about fish? Or, more specifically, the omega3 fatty acids in their diet?

While there may be genetic and other cultural and lifestyle reasons behind the dramatically reduced cardiovascular risk in Japanese, it is undeniably at least partially due to the increased intake of omega-3 fatty acids from fish.

When I would drive along the coast, through the fishing villages, or away from the big cities, their main diet seemed to be fish. I later learned that they consume about a quarter pound of fish a day. Think about that next time you go to Mickey D’s.

From what I have read that is about five times more than an average American. The outcome of this follows also. The blood level of omega-3s in the blood of the average Japanese is 5 times higher than Americans. What that means in numbers is that the level of Omega-3 in Japanese is 850 mg per day (320 mg EPA; 520 mg DHA). What they take in to maintain this ranges from 300 mg per day all the way up to 3100 mg per day. Studies show that greater omega-3 intake (EPA + DHA) is associated with less arterial thickness.

Total fat intake (percent of calories) is presently nearly identical between Americans and Japanese. It's the proportion of fat calories from omega-3 that is greater, the proportion of omega-6 that is less in Japanese.
Even the fish-consuming Japanese obtain benefits by augmenting their intake of omega-3 fatty acids. In the JELIS Trial of 19,000 Japanese, supplementation with the single omega-3 fatty acid, EPA, 1800 mg per day (the equivalent of 10 capsules of 'standard' fish oil that contains 180 mg per day of EPA, 120 mg of DHA) significantly reduced heart attack even further.

The Japanese eat their fish differently from us also. They have sashimi, which is raw like in sushi. They fry a lot of it tempura batter. There is a kind of salty flake that they use like a seasoning also. I used to eat dried squid as a snack occasionally. It came in a clear plastic bag, and reminded me of Frito’s. I know what it sounds like, but it was better than it sounds. I didn’t notice it at all after a couple of frosty’s. Udon is the name for Soba noodles. You would have these in soup. Fish, rice and soy sauce is one of the most popular dishes. There are other soy-based foods, like tofu, miso (soy bean paste), or natto, but I didn’t try those very often.

If it is true that their higher omega-3 fatty acid intake is responsible for their dramatically lower incidence of heart disease, then we might try to emulate some of what they do. Eat more fish, but add an omega-3 fatty acid intake of at least 1000 mg per day. This is the level where measurable cardiovascular benefits begin.

I have had bypass surgery and I take at least two 1000mg capsules per day, and sometimes three (morning, noon, and nite). Some of my friends who also have heart disease, like coronary plaque, and high triglycerides, only take one capsule a day. Don't be afraid of fish oil. It is no more dangerous than taking a tablespoon or two of olive oil, but the health benefits are huge.

We worry about mercury and pesticide residues in fish, but in reality it has not made an impact on the Japanese, who consume five times more fish than most of us ever will.

Levels of Vitamin D May Affect Chronic Pain in Women

I have read that low levels of vitamin D may contribute to chronic pain in women. I understand that higher rates of chronic pain were reported by smokers, non-drinkers, and overweight and underweight people. Among women, vitamin D levels also seemed to be a major factor.

In England a study showed that women with vitamin D levels between 75 and 99 mmol/liter, a range believed necessary for good bone health, had the lowest rates of chronic pain (8 percent), while women with vitamin D levels less than 25 mmol/liter had the highest rates of chronic pain (14.4 percent). Another recent study, indicated that the median adult intake of vitamin D in the US is only 230 IU per day, and the researchers' recommended 2000 IU per day.


Vitamin D deficiency can lead to osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases - s been found to be lacking particularly in inhabitants of colder climates.


So, if you don’t get a lot of natural sunlight on your skin, be sure to get enough vitamin D in your diet. Fish (like salmon, herring, and mackerel) are naturally high in vitamin D. Cereals and dairy products are often fortified with vitamin D.

What was surprising to me was that no link between vitamin D and chronic pain was seen in men. This may mean that female hormones may be a factor, but further research is needed to determine if vitamin D supplements can protect women against chronic pain.

While this research continues, if you want to supplement your intake of this sunshine vitamin, here are a couple of good and low cost sources on line.