Role of vitamin D in fibromyalgia

Attention, fibromyalgia patients: at your last doctor's visit, did your physician check your vitamin D levels? If not, you need to trot right back to his or her office, and ask (politely, of course) for a vitamin D level blood test.

Why? Because new research is indicating low levels of vitamin D in fibromyalgia patients, and raising the blood level of vitamin D provides pain relief.

What is Fibromyalgia?

Fibromyalgia is defined as Fibromyalgia Syndrome (FMS). To patients, it's more commonly known as the Curse. Fibromyalgia is marked by chronic pain, with spikes of severe pain thrown in; by fatigue, insomnia, anxiety, depression, and mental fog. The cause is unknown, and there is no cure. At least the allopathic world acknowledges it's a real medical condition now – before the 1980s, patients were routinely told the pain was all in their heads, and referred for psychiatric treatment. The allopathic medical world offers little help for the condition: NSAIDs are offered as pain relievers; when they no longer do the job, you start up the prescription pain med ladder, and trust me – that's not a ladder you want to be climbing. Lyrica (pregabaline) is offered as a treatment, but the side effects are worse than the disease (at least if you have a mild to moderate case) itself.

Vitamin D

SEXPAND

Vitamin D is broken down into five subcategories: D1, D2, D3, D4, and D5. Vitamins D2 and D3 are the most commonly known D vitamins, and vitamin D3 is the one you should be most concerned about. Vitamin D3 is known as cholecalciferol, and is used by the liver to form calcidiol. Calcidiol is then used by the kidneys to form calcitriol. The body uses calcittriol as a prehormone to regulate levels of calcium and phosphate in the body. Calcitriol promotes the healthy growth of bone and muscle tissue, and also affects neuromuscular and immune functions. As fibromyalgia is a neuromuscular and painful disorder , and is thought by many to be an autoimmune disorder, it is logical to assume low vitamin D levels will have an impact on the condition.

What is a Safe Dose of Vitamin D?

SEXPAND

Depends on whom you're asking. In general, a dose of 4000 iu is considered to be a safe amount, for people nine years of age or older. Vitamin D can be toxic, although cases of Vitamin D toxicity are rare. If your vitamin D levels are low, your physician may put you on a dose of 50,000 iu once a week until your levels rise to normal, and then may keep you on a maintenance dose of 7,000 to 10,000 iu a day. Alternatively, the doctor may put you on a daily dose of 10,000 iu long-term, until your levels come back to the normal range. If you are a fibromyalgia patient, or one with MS or Lupus, you may want to take a 7,000 – 10,000 iu dose a day anyway, as chronic pain will deplete your vitamin D levels.

What Does the Allopathic World Say?

There is very little science to support claims of vitamin D's effects. If you research the Internet, you will find reference after reference saying little or no evidence exists to support vitamin D as a treatment for any specific condition. There is a new study, done in Vienna, Austria, however, that supports vitamin D as a therapy for pain relief in fibromyalgia patients. The doctors followed thirty women with fibromyalgia and broke them into two groups. One group was given vitamin D over the course of twenty-four weeks, and the other group was given a placebo. Pain levels were compared between the two groups, and those receiving the vitamin D showed significant pain reduction and less early morning stiffness than the placebo group. The study is promising, as vitamin D is a known quantity, and it's cheap. If it holds up, fibromyalgia patients will be able to find pain relief – at least some, anyway – without nasty side effects, and without breaking their budgets.

Conclusion

Vitamin D is showing promise as a pain relief therapy for fibromyalgia patients. It is cheap, it's a well-known quantity, and it's widely available. As vitamin D can be toxic when your levels rise beyond a certain point, vitamin D levels need to be monitored by periodic blood tests. This is not a therapy a patient should undertake on their own – if your vitamin D levels are already in the normal range, increasing the level of your intake on your own is inadvisable. It is a subject you should discuss with your fibromyalgia doctor, and soon – raising your vitamin D level has other benefits, research notwithstanding – so getting started on the therapy is a good idea.

Women's Health: Nutrients improve bone health, slow bone loss

Vitamin D improves bone health

   Doctors wanted to test the effects of different doses of vitamin D on bone mineral density. In this study, 265 postmenopausal women aged 60 to 70 took a placebo, 400 IU, or 1,000 IU of vitamin D per day. After one year, vitamin D levels had declined by 11 percent for placebo, increased 94 percent in the low-dose vitamin D group, and increased 129 percent in the high-dose vitamin D group.
   Only the high-dose vitamin D group saw a benefit in bone mineral density, which declined by 0.05 percent, compared to 0.57 for the low-dose vitamin D group and 0.60 for placebo.
   One month after the study ended, vitamin D levels continued to decline in all groups, but remained in the normal range for those who had taken vitamin D.
   
Reference: Journal of Bone and Mineral Research; 2013, Vol. 28, No. 10, 2202-13
   

Vitamin K slows bone loss

   In Japan, doctors treat osteoporosis with a high, 45-mg daily dose of a type of vitamin K2, menaquinone 4. In this study, researchers gave a placebo or a low daily dose of 1.5 mg of vitamin K2 to 48 postmenopausal Japanese women. 
   After 12 months, high osteocalcin levels—a sign of vitamin K deficiency and low bone mineral density—had declined in the vitamin K group. Also compared to placebo, the vitamin K group had fewer signs of the protein damage that increases chances for bone fracture. Researchers then measured bone mineral density of the forearm, which decreased in the placebo group but improved in those taking the low dose of vitamin K2.
   

Reference: Journal of Bone and Mineral Metabolism; May, 2013, Published Online

10 Good Reasons to Eat Carrots

Carrots are a low calorie food that are also good for your body’s overall health, especially that of the eyes, skin, digestive system and teeth!

So if the sweet flavor isn’t enough, enjoy these 10 reasons to eat more carrots:

1. Beta carotene: Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin.

2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion. Eating carrots regularly may help prevent gastric ulcers and other digestive disorders.

3. Alkaline elements: Carrots are rich in alkaline elements, which purify and revitalize the blood while balancing the acid/alkaline ratio of the body.

4. Fiber: Carrots are high in soluble fiber, which may reduce cholesterol by binding the LDL form (the kind we don’t want) and increasing the HDL form (the kind our body needs) to help reduce blood clots and prevent heart disease.

5. Potassium: Carrots are a good source of potassium, which can help maintain healthy sodium levels in the body, thereby helping to reduce elevated blood pressure levels.

6. Phytonutrients: Among the many beneficial phytochemicals that carrots contain is a phytonutrient called falcarinol, which may reduce the risk of colon cancer and help promote overall colon health.

7. Carotenoids: Carrots are rich in carotenoids, which our bodies can use to help regulate blood sugar.

8. Eyes, Hair, Nails Health: The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells! Since beta carotene is an antioxidant it is beneficial for your skin. Thus, eating carrots can actually aid to skin health and keeping your skin looking younger by keeping it elastic. Additionally beta carotene can help skin by protecting it from UV rays and prevent sunburn. Of course sunscreen is still necessary no matter how many carrots you eat. The vitamin A your body absorbed from carrots also aids to healthy bones and teeth growth.

9. Dental Health: Carrots kill harmful germs in the mouth and help prevent tooth decay.

10. Immune System Health: Any time you can boost your immune system you should and eating carrots is one way that you can. Maintaining a healthy immune system is essential to stay well and the vitamin A from carrots aids to a proper functioning immune system, by keeping cells in the skin, airways, urinary tract and digestive tract healthy. This offers a good defence against potential infections and viruses.

HOW TO TREAT ARTHRITIS

Arthritis is a disease that usually causes inflammation at the joints. Arthritis usually affects several joints in the body and the joints affected usually depend with theform of arthritis.

Osteoarthritis is one of the forms of arthritis. It usually affects several joints. These joints include:

• The knee
• Hip
• Hand
• The big toe
• The neck
• The back

In cases of rheumatoid arthritis the joints affected include:

• Finger joints
• Knees
• Toes
• Elbow
• Shoulder
• Wrist
• Hips
• Spinal cord
• Ankles

Gout, another form of arthritis usually affects these joints:

• The big toe
• Knee
• Wrist joints

In cases of psoriatic arthritis the affected joints include:

• The finger
• The spine

Ankylosing spondylitis affects the spine and the joints. The commonly affected joints are the sacroiliac joints.

Septic arthritis usually moves from one joint to another through blood. The joint which are commonly affected include:

• The hips
• Shoulder
• Knee
• Wrist
• Ankle

Tendinitis Usually Affects:

• The hips
• The torso

Stages of Life and How Arthritis Affects

Arthritis usually strikes when you get to your 30s. People between the age of 30 and 40 are majorly affected by arthritis. This is the stage in life where most people are active in life. This is from taking care of their children, going to work, doing house chores and many other physical activities. Arthritis at this stage can make them less active which majorly affect their life.

Arthritis if not treated gets chronic at the age of 40 to 50. Most of the people affected will experience
chronic pain. There will be frequent attacks. The arthritis symptoms will make the affected people not to be able to perform simple tasks.

During the elderly age, affected people will have more than one joint affected. The health of the affected elderly people will mostly be fair or poor. The people affected might even find it hard to walk or some will have to use walking aid.

Precautionary Measures

There are several precautionary measures which can be taken to help you decrease chances of arthritis especially during the old age when you are prone to arthritis. These precautionary measures include:

• Taking care of your body. You should ensure that you avoid activities that can put you at risk of arthritis such as intake of alcohol which can put you at risk of falling down.
• Maintaining a healthy body weight. Excess weight usually put pressure on the body joints especially the weight bearing joints such as the hips, feet, spine, and knees. After a long period of time, the joints become overused and the cartilage starts to break down which further makes the joints not to be able to move smoothly resulting to stiffness, inflammation and pain.
• Avoiding repetitive movement. Repetitive movement usually strains the joints. The most commonly affected parts are the wrist and knees. The repetitive movements can also lead to slight injuries which can develop into a complicated problem in the later life.
• Exercise regularly. Most people live sedentary life which can make them prone to diseases. If you don’t exercise your muscles they become weak which put pressure on the joints. This leads to overused joints which can result to arthritis. Exercises that can be helpful include jogging, swimming and aerobics.
• Avoid over exercising. Over exercising can lead to overused joints which can cause the cartilage to wear out or can lead to injuries. To avoid exercising you should ensure you have a regular exercise.
• Eating a healthy diet and a lot of water. A balanced diet ensures your body gets nutrients that are required by your body and water ensure that your body does not get dehydrated which ensures there is no onset of arthritis.

Arthritis Can Be Treated By

• Surgery: Surgery is usually performed in cases where the medical treatment has failed to relieve pain and when there is loss of joint function.
• Medical Treatment: The drugs used in treating arthritis can be administered orally, topically and using injections. Topical drugs are usually applied directly to the skin over the affected joint. The commonly used drugs include capsaicin cream, lidocaine, and diclofenac. Oral drugs include pain relievers such as non-steroidal anti inflammatory drugs (NSAIDs). Duloxetine (Cymbalta) can also be used in treating musculoskeletal pain. Narcotics can in some cases be prescribed to patients who experience severe pain.
• Joint injections with some form of lubricant called hyaluronic acid or with corticosteroids can help in relieving pain from osteoarthritis for several months.
• Supplements such as Calcium, vitamin D and glucosamine can be used in treating arthritis.

Top 8 Health Benefits of Cauliflower

Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Cauliflower can even be seasoned and mashed for a healthier version of "mashed potatoes."

Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a superfood. Ten of its most impressive benefits follow:

1. Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.1

A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals.2 It also inhibits the growth of cultured human breast cancer cells, leading to cell death.

Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:3

"Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach."

2. Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.4 Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

3. It's Anti-Inflammatory

You need some level of inflammation in your body to stay healthy. However, it's also possible, and increasingly common, for the inflammatory response to get out of hand. 

If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting.

Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.5

4. It's Rich in Vitamins and Minerals

Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

5. Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain's vulnerability to toxins during childhood, as well as conferring protection later in life.6

6. Detoxification Support

Cauliflower helps your body's ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.7

7. Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. But that's not all. According to the World's Healthiest Foods:8

"Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall."

8. Antioxidants and Phytonutrients Galore

Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It's packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS). 

As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.

Cauliflower Is Only One Type of Cruciferous Veggie

If cauliflower isn't your favorite vegetable, don't worry. You can get many of these same benefits by eating other members of the cruciferous vegetable family. Broccoli is one of them, but there are others too, including:

	Turnips	Brussels sprouts
Cabbage	Bok choy	Chinese cabbage
Arugula	Collard greens	Horseradish
Kale	Kohlrabi	Radishes
Mustard greens	Rutabaga	Wasabi
Daikon	Watercress

The more vegetables you eat from this list the better, as each offers unique and wonderful benefits to your health. For instance, just one cup of kale contains over 10,000 IUs of vitamin A, the equivalent of over 200% of the daily value. Cabbage, meanwhile, is rich in vitamin K1 and B vitamins, which many are deficient in, and has been shown to help heal stomach ulcers and offers benefits to digestion. Additionally:9

• 100 calories' worth of cruciferous vegetables can provide you with up to 40 percent of your daily fiber requirement
• Cruciferous vegetables contain protein, as much as 25 percent of the daily value in three cups
• Cruciferous vegetables, especially kale and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation

However, don't underestimate the nutritive value of cauliflower. If it's been a while since you've given it a try, make it a point to give it another chance soon. When picking out a head of cauliflower, look for a firm feel with no brown or soft yellow spots. If it's surrounded by green leaves it's likely to be especially fresh. If you want to know even more about cauliflower, be sure to read "What Is Cauliflower Good For?"

5-Minute Cauliflower with Turmeric

Considering the research showing that cauliflower sprinkled with turmeric (which contains the powerful golden-hued polyphenol curcumin) may be especially powerful in fighting cancer, I wanted to share this quick recipe with you, from the World's Healthiest Foods.10 This anti-inflammatory, antioxidant-rich dish cooks up in just five minutes, making it perfect for lunch, dinner or even a quick snack. Impressively, one serving of this dish provides 181% of the daily value for vitamin C, 46% for vitamin K, and 33% for folate!

Healthy Cauliflower with Turmeric

Ingredients:

• 1 lb cauliflower
• 5 tbs low-sodium chicken or vegetable broth
• 1 tsp turmeric

Mediterranean Dressing

• 3 tbs extra virgin olive oil
• 2 tsp lemon juice
• 2 medium cloves garlic, pressed or chopped
• Sea salt and pepper to taste

Directions:

1. Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.
2. Press or chop garlic and let sit for 5 minutes.
3. Heat 5 tbs broth in a stainless steel skillet on medium heat.
4. When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes.
5. Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)

Serves 2

Visit Our Food Facts Library for Empowering Nutrition Information

If you want to learn even more about what's in the food you're eating, visit our Food Facts library. Most people are not aware of the wealth of nutrients available in healthful foods, particularly organic fruits and vegetables. By getting to know your food, you can make informed decisions about how to eat healthier and thereby boost your brain function, lower your risk of chronic disease, lose weight, and much more.

Food Facts is a directory of the most highly recommended health foods to add to your wholesome diet. Its purpose is to provide you with valuable information about various types of foods including recipes to help you maximize these benefits. You'll learn about nutrition facts, scientific studies, and even interesting trivia about each food in the Food Facts library. Remember, knowing what's in your food is the first step to choosing and preparing nutritious meals each and every day. So visit Mercola Food Factstoday to get started.

The Super Anti-Aging Foods that Do More than Make you Look Good

The key to anti-aging is living a healthy lifestyle, which includes avoiding unhalthy food, unhealthy activities, exercising, and  including healthy foods that promote your health rather than detract from it. Besides avoiding foods that are heavily processed, heavy with sugars, saturated fat and trans fat, eat foods with a wide variety of vitamins, minerals, and protein. Here are some foods that will help you age gracefully.

Avocado –  Avocado is a good source of vitamin E and can help to maintain healthy skin and prevent skin aging (vitamin E may also help alleviate menopausal hot flushes). It is rich in potassium which helps prevent fluid retention and high blood pressure. Avocado is also a good source of healthy monounsaturated fat that may help to reduce level of a bad type of cholesterol in body.

Berries – Ever heard the saying the darker the berry the sweeter the fruit? Not only are the darker berries sweeter tating, but they are better for your health. Dark berries such as blackberries, blueberries,  blackcurrants and black grapes and raspberries are rich an antioxidants called anthocyanins which have been shown to slow the growth of certain cancers and improve brain function.

Broccoli – There is a compound in broccoli called sulforaphane that increases the activity of protective enzymes in our cells. There are also recent studies showing other positive halth effects:   Broccoli has a strong, positive impact on our body's detoxification system, due to glucoraphanin, gluconasturtiian, and glucobrassicin; 3 glucosinolate phytonutrients found in a special combination in broccoli that supports all steps in body's detox process, including activation, neutralization, and elimination of unwanted contaminants.   Broccoli is a particularly rich source of a flavonoid called kaempferol which recent research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body which helps explain the unique anti-inflammatory benefits of broccoli. 

Cucumber – The skin of a cucumber is made from silica, which helps to build collagen in the skin. Cucumbers also n to contain lariciresinol, pinoresinol, and secoisolariciresinol—three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.

Ginger – Ginger can boost the digestive and circulatory systems, which can help stave off problems that often develop as we age.  Ginger may also have anti-inflammatory effects, alleviating aches and pains.

Garlic – Studies show Eating a clove of garlic a day (row or cooked) helps protect the body against certain cancers and heart disease. The cardioprotective effects of garlic are well recorded. One 1994 study in Iowa, USA, of 41,837 women between the age of 55 and 69 suggested that women who ate a clove of garlic at least once a week were 50 percent less likely to develop colon cancer. Another study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

Legumes – Legumes are a class of vegetables that includes beans, peas and lentils that are among the most versatile and nutritious foods available. Legumeshave no cholesterol, and are packed with antioxidants and protein. Legumes are full of complex carbohydrates and fiber that stablilize blood insulin level and increase satiety (keep you full longer).This can help prevent metabolic syndrome, diabetes and prevent premature aging. 

Nuts and seeds – Nuts and seeds are full of vitamin E, which helps to moisturize the skin by protecting cells against free radical attacks. Nuts and seeds can also help reduce LDL cholesterol, or bad cholesterol and triglycerides, another risk factor in heart disease. The omega-3 fatty acids have been shown to help the heart avoid risky rhythms that can lead to heart attacks as well as prevent the formation of blood clots. The antioxidant properties found in the nuts may prevent the loss of memory and degenerative diseases of the brain such as Alzheimer’s disease.

Olive Oil – Olive oil is rich in monounsaturated fats (good fats) which actually lower your LDL cholesterol. It is high in antioxidants, which improves skin’s elasticity.

Salmon – The omega 3 fatty acids found in salmon help to reduce hypertension, lower triglycerides, and decrease your risk of heart attack, and also may prevent the loss of memory and degenerative diseases of the brain such as Alzheimer’s disease.

Tomatoes – Tomatoes contain the antioxidant lycopene. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases, and keep the skin looking youthful. . Lycopene neutralizes free radicals, stops damage to our cells and lowers the incidence to many diseases; including cancers such as prostate cancer, cervical cancer, colon cancer, rectal cancer, and cancers of the stomach, mouth, pharynx, and esophagus. cancer. Lycopene also enables the body  to oxidize cholesterol, making it stick to blood vessel walls and thicken them which can lead to hearty attack or stroke.

Watermelon – The flesh contain vitamin A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging. The antioxidants found in watermelon help repair the sun damage in skin cells.  Watermelon is also a source of the potent carotene antioxidant lycopene.

Water – Drink at least 8 - 12 glasses of water every day in order to remain healthy and slow down aging. Water helps us to get rid of the toxins and unwanted waste materials from your body. Don’t rely on thirst; this sensation does not work well, and also diminishes with age.

Whole grains – Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, iron, magnesium and fiber,, as well as other valuable antioxidants not found in some fruits and vegetables. Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer and .The fiber in whole grains help reduce the risk of diabetes because of they take longer to digest and do not cause spikes in blood sugar, reducing the risk for obesity, metabolic syndrome and type 2 diabetes. Studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.