Wednesday, January 03, 2018

If You Know What's Good For You ...(Part 31)

Active Lifestyle
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You Can't Out Train A Bad Diet

Lee Hayward
Published on Oct 18, 2015
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Kickstart An Active Lifestyle: Expert Answers On How To Get Moving
By Barrie Davenport
Isn't it strange the way we know something is really good for us, but we avoid it, even to the point of hurting ourselves? For intelligent humans who can get a man to the moon and build empires, we can sure be obstinate and blind about taking care of our bodies, often at the risk of our health and longevity. It seems counter-intuitive, but many people live very sedentary lifestyles.
How about you? Are you having trouble kick-starting an active lifestyle?
My friend Anastasiya Goers is a certified fitness and Pilates instructor. On Monday, November 8, she is beginning a virtual retreat called, From A Sedentary To Active Lifestyle In 1 Month. The title really got my attention, because as a blogger, I am in my chair at the computer many hours a day.  I don't want to slip from active to sedentary, and it can happen so easily.
Anastasiya was kind enough to answer some questions about why we avoid an active lifestyle and to share some ideas for becoming more active without feeling overwhelmed.
1. Why do you think people resist exercise even though they know it is good for them in so many ways?
When we are young we usually think “I am healthy, I have more important things to do than exercise.” Then we get caught up in the cycle of work-family-TV-sleep and again exercise has no room in our schedules. I can probably think of a hundred reasons why people do not exercise: they do not have time, they are lazy, they do not have energy, they have more important things to do etc.
Today we are especially used to having everything instantly, but developing new habits and seeing results from an exercise program takes time. A lot of people try to exercise but they do not see the immediate result and they give up.
Another reason why people resist exercise is because they cannot balance exercise and their lifestyle. They already have so much on their plate that they simply cannot fit anything else in their schedule.
2. What is the best way to get started with an active lifestyle that doesn't feel overwhelming?
The best way is to start slow. The mistake that a lot of people make when they start an active lifestyle is that they start going to the gym 6 times a week or sign up for some extremely strenuous class. Unfortunately most people cannot stick to this new schedule because their bodies are not used to this amount of activity.
One of the easiest things to start with is walking. You can park further from the entrance, walk around the block during your lunch hour, go for a walk after a romantic dinner with your loved one etc. Then you can start adding 10 minute workouts throughout the day (during the retreat I will post daily workout videos that anyone can do anywhere.) Instead of watching TV in the evening you can go for a walk or play actively with your kids.
An active lifestyle is about making small changes to your current routines that are pleasurable and fun for you.
3. I find in the winter, I have a much harder time exercising because I don't like going out in the cold weather, and I really don't like gyms. Any suggestions?
You can always exercise at home. I know that it is difficult to force yourself to exercise at home (I have my “bad” days too.) The “trick” that I use is exercising only for about 10 minutes at a time. That way I can squeeze in a workout first thing in the morning, before lunch, during a commercial break if I watch TV, or while I cook supper.
It is also important to stay active the rest of the time. You can go to the mall and walk around it as fast as you can. You can go bowling or ice-skating. You can play with your kids at home. There is always a way to be active no matter what the weather is and how much time you have.
4. How do you stay in the active lifestyle habit? It seems like many people get off to a great start, but then peter out after a few months.
I personally always have a goal. A goal can be anything like doing 50 non-stop push-ups, getting in a full split, or training for a 5K. Right now my goal is to get in good shape for the Mud Run next spring (it is a 3K obstacle run.) These goals keep me from getting bored with my routine.
Another great way to stick to an active lifestyle is to have a journal. You write down how great you feel after a workout (and you really do!),  and then when you do not feel like exercising you read your entries and get motivated.
I can say that right now I do not have any trouble keeping up my activity level because I truly love everything that I do: running, Pilates, Yoga and family activities. It is really important to find activities that fit your personality and that you truly enjoy.
5. What is the best way to get over that initial period of inertia, the time between thinking about moving and putting on your sneakers?
The best way is to skip the thinking part.  If you have a though about moving – do it right away. If you start pondering on how to do it, when to do it, how to dress for it – you will never start doing anything, you will be just wasting your time. How about joining the retreat and starting to move right away?
6. What will people learn in your upcoming retreat?
During the retreat members will learn:
  • to find time in their busy schedule for physical activity  (I will personally help you work with your schedule);
  • how to improve general fitness level and become healthier;
  • how to stay active virtually anywhere (workout videos and my tips will help you with that)
  • how to set personal fitness goals that they can reach and feel great
  • how to improve posture and prevent back pain;
  • how to find energy boosts during a long day;
  • how to use exercise for relaxation at the end of the day.

If you want to have an active lifestyle, but you are having trouble getting started, I hope you will check out the retreat. Just click the link below for more info.
Want to read more about kickstarting all areas of your life? Please download my FREE guide,  The Bold Living Guide: 7 Key Ingredients for A Meaningful Life, and receive regular email updates to Live Bold and Bloom.
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The hottest themes in fitness research for 2018
Alex Hutchinson
December 31, 2017
I'll admit it: I stifled a yawn while flipping through the American College of Sports Medicine's forecast for fitness trends for 2018. The top prediction? High-intensity interval training – the same trend that topped the list back in 2014 and has been in the top three ever since.
It's not that I'm a HIIT skeptic. In fact, my legs are quivering at my adjustable standing desk (see "Hot Health Trends of 2011") as I write this, thanks to a punishing but exhilarating series of 30- and 60-second sprints I ran this morning. But it's hard to resist the urge to seek novelty – to uncover the Zumba of 2018 before everyone else knows about it.
In reality, of course, new knowledge arrives at ultramarathon pace, not in a sprint. Fads come and go, but meaningful trends take time to catch on and they stick around for more than a few years. It's safe to place HIIT in the latter category now.
And it's also a safe bet that most of the big debates and hot topics in the science of fitness in 2018 will be about ideas that have already been percolating for a few years. Which ones will actually lead to meaningful changes in our habits? Here are my predictions.
Compression of morbidity
Back in 1980, Stanford University professor (and 3:09 marathoner) James Fries suggested that fitness research should shift its focus from simply prolonging life to prolonging years of healthy, independent, disease-free living. We will all eventually get sick and die, but ideally, we can compress this period of ill health, or "morbidity," into as short a period as possible.
Everyone thinks this is a great idea in theory. But in practice, it remains far more difficult to measure "healthspan" in long-term studies than it is to simply use death as a convenient outcome measure. That's starting to change, though. At physiology and sports-medicine conferences this fall, I heard more discussion about the importance of functional outcomes such as being able to get up from a chair without assistance as you age.
One of the consequences of this shift, I suspect, will be more emphasis on the benefits of resistance training, which may do more to prolong healthspan than lifespan. But I shouldn't prejudge the results – let's see what the newly focused research reveals.
Individual variation
The hottest topic at the Canadian Society for Exercise Physiology conference in October was individual variation. If 100 people follow an identical exercise program that boosts fitness by 10 per cent on average, the individual results will be all over the map. Some will gain more, some less and some may even lose fitness.
Most of the sometimes-acrimonious debate in recent years has focused on the extent to which this variation is genetic and unchangeable, so that non-responders will always fail to respond, rather than the results being simply random. Resolving this debate is much trickier than it seems, since exercise studies are inherently long, difficult to measure and impossible to repeat.
It's a safe bet that the answer is somewhere in the middle. But the more interesting question, which new research is beginning to tackle, is how to eliminate, or at least minimize, this variation. How do we alter exercise programs – in amount, intensity, or type of activity – to give each person the stimulus they need to achieve a certain threshold of improvement? The answers won't be easy to find, but they'll be worth waiting for.
Personal agency
It's a cliché to note that exercise is a miracle drug that few people are willing to take. What's less often acknowledged is that people have trouble sticking with real drugs, too. Fewer than half of patients who are prescribed statins are still taking them a year later; it's as low as a quarter after two years.
The point, according to Mayo Clinic physiologist Michael Joyner, is that health-promotion plans that rely on personal agency are doomed to mediocre results. If you want people to bike to work, build bike lanes and change traffic patterns rather than just telling them to bike; if you want pregnant women to take folic acid, add it to flour.
Such efforts are sometimes derided as "social engineering," and they certainly require robust debate and careful testing before implementation. But given the direction of current health trends, the time for that debate is now.
Case studies
A few months ago, exercise physiologist Trent Stellingwerff published nine years of data on his wife's weight and body-fat percentage. He's still married. His wife, Hilary, is a two-time Olympic 1,500-metre runner and the case study represented an extraordinary peek into the intimate practicalities of training for elite sport.
These days, studies that don't have hundreds of subjects are often dismissed as meaningless. But while Stellingwerff's paper isn't a "study" in the usual sense of the word, it offers insights that simply aren't available from the usual experiments on average college students. Similarly, another recent paper revealed detailed breakdowns of the training of 2016 Olympic champion rowers Hamish Bond and Eric Murray of New Zealand (quaintly referred to as Rower A and Rower B in the text).
In an age of big data and wearable "smart" technology, sports scientists around the world are accumulating mountains of data on remarkable individuals – and they're starting to share some of the insights, which will help all of us learn more about the capabilities of the human body.
Play-based fitness
Maybe this one is just wishful thinking on my part, since my eldest daughter will be starting kindergarten in 2018. I've read the pedagogical literature on "play-based learning" – and it just makes so much sense that I can't help applying the same principles to fitness, both for kids and for adults.
When I speak to other parents of young kids, we all have concerns about overscheduling and formalizing outdoor games – about year-round toddler soccer supplanting Calvinball. And I hear similar complaints about the purgatorial nature of much adult exercise.
So, whether it's a real trend or not, that's my resolution for 2018: to play more. To get outside, explore, try new things and tire myself – and my daughter – out. Even if I don't get fitter, at least I'll have fun doing it.
Alex Hutchinson's new book, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, will be published in February. Follow him on Twitter .
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The TRUTH about Blood Pressure and Cholesterol

Dr. John Bergman
Published on Sep 9, 2013
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Dr. John Bergman How To Lower Blood Pressure Naturally

extremehealthradio
Published on May 25, 2016
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Foods That Heal & Foods That Kill

Dr. John Bergman
Published on May 24, 2012
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Dr. John Bergman - Setting Health Goals, Getting Off Medications, Dangers Of Antibiotics & More!
extremehealthradio
Published on Jan 1, 2018
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Juicing & Blending For Health

Dr. John Bergman
Published on Mar 23, 2012
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15 Reasons You Should Be Drinking Lemon Water Every Morning
Posted Thursday, July 3, 2014
If you are looking for an easy trick to improve your life and overall health, than look no further. Drinking lemon water first thing in the morning is a pretty simple routine to get into and will have tremendous effects on your overall health.
Since I started this simple and surprisingly healthy habit a few years ago, I definitely noticed the difference. Not only does the refreshing taste wake me up in the morning, it helps to kick start digestion and finalizes my body’s natural detoxification processes… And lemons are packed with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers.
According to the Ayurvedic philosophy, choices you make regarding your daily routine either build up resistance to diseases or tear it down.
So what are you waiting for to jump start your day with this incredible easy morning routine. Its benefits are endless and I listed the 15 most important ones for you in this article.
1.  Improves Digestion
Lemon juice has a similar structure to your stomach’s juices and helps to loosen and flush out toxins from the digestive tract. Lemon juice can help ease indigestion, heartburn, and bloating. It also helps to move your bowels in the morning, hydrates your colon, stimulate bile production, and infuses water in your stool.
2.  Boost Immune System
Lemon juice is rich in vitamin C, which helps strengthen the immunes system and fights cold and flu. But not only vitamin C is important for a good working immune system, iron is another important nutrient, and lemons improve the ability to absorb more iron from the food you eat.
3.  Hydrates Your Body
It is important to stay hydrated. Especially during the summer months. Plain water is best, but many people find this boring and are not drinking enough of it. That’s where lemon comes into play to make things more interesting. So feel free to not only start your day with lemon water, but drink as many glasses as you wish during the day to stay hydrated.
4.  Boost Energy
Lemon water gives you an instant boost of energy and improves your mood right at the start of your day.
5.  Promote Healthy And Rejuvenated Skin
Lemons are a rich sources of antioxidants that prevent free radical damage. These free radicals are responsible for pre-mature aging of your skin. Vitamin C helps to maintain your skin’s elasticity to prevent the formation of wrinkles and decrease blemishes.
6.  Reduce Inflammation
Lemons have the ability to remove uric acid from your joints. Uric acid built-ups are one of the major causes of inflammation.
7.  Weight Loss Aid
Although lemon water on its own is no weight loss miracle, it can definitely help you to achieve faster and long term results. Lemons assist in fighting hunger cravings, boost metabolism, and give you a stuffed feeling, making it less likely to snack in between meals.
8.  Alkalize Your Body
Although lemons have a sour taste, they are one of the most alkalizing food sources on Earth. Too much acids can cause inflammation, obesity, and major diseases like cancer, diabetes and Alzheimer’s. to learn more about the importance of alkalizing your body.
9.  Cleansing Properties
Lemons help your entire body to flush out more toxins to prevent built-ups and damage to your cells, tissues, and organs. It stimulates your liver to produce more enzymes and work more efficiently. Lemon juice works as a diuretic to keep your urinary tract toxin-free and can also change the pH levels which discourage bacterial growth. This is very helpful for people who often suffer from UTI (urinary tract infection). And like mentioned before, lemons loosen and flush out waste from your digestive tract and cleanse your colon.
10.  Antibacterial and Antiviral Properties
Lemons have antibacterial and antiviral properties. They help fight the flu, cold, and soothe a sore throat. Although people who drink their daily lemon water every day are less likely to get these in the first place.
11.  Reduce Mucus And Phlegm
Lemon water helps to reduce mucus and phlegm formation. People who drink cow’s milk are often more sensitive for mucus production. So starting your day with lemon water can definitely help to lessen mucus if you’re not ready to go dairy-free.
12.  Freshen Breath
Lemons freshen your breath and fight mouth bacteria. Although lemons are great for your overall oral health, avoid drinking or using it undiluted. The citric acid can erode tooth enamel, so don’t brush your teeth with it, but have a glass of lemon water instead.
13.  Boost Brain Power
The high levels of potassium and magnesium show beneficial effects on our brain and nerve health. Lemon water can give you the boost you need to fight depression and stress. It creates mental clarity and more focus, making it a great drink for students or people with busy and stressful jobs.
14.  Anti-cancer
Lemon’s antioxidants not only protect your skin from ageing, but also reduce the risk of several types of cancer. They are great in neutralizing acids as well. Cancer loves to grow in an acidic environment. Alkalizing your body may stop cancer cells to grow and may reduce the risk of getting cancer in the first place.
15.  Get Off Caffeine
Many people are able to get off caffeine by replacing their morning coffee by lukewarm lemon water. It gives a similar energy boost to wake your body and boost energy as one cup of coffee would.
How To Make Lemon Water
Making lemon water is super simple. It takes less than 5 minutes of your precious morning time. Just squeeze half a lemon in lukewarm water. If you weigh more than 150 pounds, use a whole lemon.
Why use lukewarm (or room temperature) instead of cold or hot water to make this healing morning drink? Well, hot or cold water takes more energy to process, so your first glass in the morning should be lukewarm or at room temperature to slowly wake your body and kick start digestion.
If you love the taste feel free to add more lemon water to your diet during the rest of the day, cold or hot. It adds up to your daily water need, is less boring than plain water, and adds tons of benefits for body and mind.
Amy is a life and food lover, certified biologist, and holistic health coach. She is the founder of the healthy lifestyle website and creator of the online program, . After successfully changing her family’s health and happiness, she’s on a mission to help other people achieve the life and body they want. 
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Superfoods with Dr. Mike

Dr. John Bergman
Published on Dec 2, 2015
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Superfoods Part 2 with Dr. Mike

Dr. John Bergman
Published on Jan 23, 2016
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25 Greatest Superfoods and Why They're Super
By Kate Morin
January 31, 2012
Here’s a great excuse to gorge on pumpkin pie, blueberry cobbler, apple streusel, and chocolate-covered strawberries! Well, kind of. Yep, they're all Greatest superfoods— just hold the sugar to get the most benefits. Here are the reasons these fruits, veggies, grains, and dairy products have made our list of the world's best superfoods. 25 Greatest 
Superfoods and Why They're Super
1. Greek Yogurt Regular yogurt’s thicker, creamier cousin is chock-full of protein and probiotics. It fills the belly, improves digestion, and bolsters the immune system. Plus, it's a great healthy recipe substitute for sour cream, cream cheese, and even mayonnaise!
2. Quinoa This teeny-tiny, grain-like seed packs some serious nutritional prowess. With a mild, nutty flavor and a texture similar to rice or couscous, quinoa is one of the only grains or seeds that provides all nine essential amino acids our bodies can't produce themselves . And it's filled with protein— eight grams per one-cup serving, to be exact!
3. Blueberries Don’t worry; these berries won't cause an oompa-loompa-like reaction. In fact, they're nutritional superstars, filled with fiber, vitamin C, and cancer-fighting compounds. And studies suggest blueberries may even improve memory !
4. Kale This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It's also a fantastic source of fiber, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip!) or stewed.
5. Chia Ch-ch-ch-chia! Yep, this little seed is the same as those adorable little ceramic animal planters of the 90s! But don’t worry, the nutritious part is not the clay pot. Chia seeds are actually loaded with the most essential fatty acids of any known plant! Plus, one serving of the stuff is loaded with magnesium, iron, calcium, and potassium.
6. Oatmeal High in fiber, antioxidants, and tons of other nutrients, this breakfast staple has been shown to help lower cholesterol levels, aid in digestion, and even improve metabolism. And it's downright delicious— especially when flavored like pumpkin pie!
7. Green Tea This ages-old health secret has been used as a natural remedy for everything from cancer to heart disease! The secret to this delicious drink? Antioxidants! The main superhero here is 
Epigallocatechin gallate, or EGCG, a phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
8. Broccoli This lean, mean, green machine is packed with vitamins, minerals, disease-fighting compounds, and the fiber essential in any diet. Though all members of the cruciferous vegetable family are super-duper healthy, broccoli stands out for its exceptionally high levels of vitamin C and folate (which can reduce risk of heart disease, certain cancers, and stroke) .
9. Strawberries Vitamin C is the superstar of this superfood. Just one cup of these red beauties satisfies the daily requirement for vitamin C (74 milligrams per day for women, 90 for men)! Studies suggest the antioxidant helps build and repair the body's tissues, boosts immunity, and fights excess 
free radical damage. And the vitamin C in strawberries could help promote healthy eye function.
10. Salmon This heart-healthy fish is packed with protein and a healthy dose of omega-3 fatty acids, which studies suggest may help reduce the risk of cardiovascular disease. And bonus points: Salmon may also protect skin from the sun and the damaging effects of UV rays .
11. Watermelon Low in sugar and high in vitamins A and C, this summer treat is the prefect fresh, low-calorie snack. Studies suggest watermelon could also potentially lower blood pressure and reduce the risk of cardiovascular disease . And the lycopene in watermelon could help protect the body from UV rays and cancer .
12. Spinach Antioxidants, anti-inflammatories, and vitamins that promote vision and bone health are what make this little ol' green so super . And those bones will be thanking spinach, too! Just one cup of the stuff packs up to 12 percent of the recommended daily dose of calcium and enough vitamin K to help prevent bone loss .
13. Pistachios These lil' nuts are hiding lots of 
protein and fiber behind their earthy flavor and nutty crunch. Plus, they're naturally cholesterol-free. A one-ounce serving of these nuts has almost as much potassium as one small banana.
14. Eggs A relatively inexpensive protein source loaded with nutrients, eggs certainly earn their superfood status. A single large egg is just about 70 calories and offers six grams of protein. Eggs are also a great source of omega-3 fatty acids, which are essential for normal body function and heart health .
15. Almonds Surprise! Almonds are the most nutritionally dense nut, meaning they offer the highest concentration of nutrients per calorie per ounce. For just 191 calories, a one-ounce serving provides 3.4 grams of fiber (that's about 14 percent of the daily recommended value) and a healthy dose of potassium, calcium, vitamin E, magnesium, and iron. Plus, you can eat them as BUTTER!
16. Ginger Slightly spicy but oh-so-enjoyable, ginger has been used for years as a delicious flavoring and an all-natural remedy for everything from an upset stomach to unwanted inflammation.
17. Beets This all-star veggie contains tons of 
vitamins, minerals, and antioxidants that can help fight disease and strengthen vital organs. And their purple hue may be the secret to their healthy success— some studies suggest betalains, the purple pigments in these veggies, may help ward off cancer and other degenerative diseases .
18. Beans High in protein and low in cholesterol, beans of any variety can add a healthy twist to any dish (even brownies!). They're also loaded with fiber, folate, and magnesium, and studies have shown that legumes (like beans) can actually help lower cholesterol and reduce the risk of certain cancers (at least in rats…) .
19. Pumpkin Loaded with antioxidants and vitamins, these gourds aren't just for carving (or making into pie). The star nutrient here is beta-carotene, a 
provitamin that the body converts to vitamin A, which is known for its immune boosting powers and essential role in eye health.
20. Apples Say it with us, people: "Fiber is good." And apples are a great low-calorie source. (A medium-sized apple weighs in at under 100 calories.) Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma .
21. Cranberries It's time to work these fall favorites into dishes year-round. Whether it's in the shape of a can or fresh off the stove, cranberries have a handful of health benefits and disease-fighting powers . These bacteria-busting berries can help fight inflammation, reduce the risk of heart disease, improve oral health, help prevent ulcers and yeast infections, and may even inhibit the growth of some human cancer cells .
22. Garlic Yes, it might leave breath less-than-desirable, but these cloves can do more than flavor— they've been used for centuries as food and medicine. These days, garlic is used to treat anything from high blood pressure and heart disease to certain types of cancer. Plus, studies suggest garlic extract can be used to treat yeast infections in women and prostate issues in men .
23. Cauliflower While all the vitamins and minerals are a great bonus, the real star here is cauliflower's cancer-fighting compounds, glucosinolates. These phytochemicals are responsible for cauliflower's sometimes-bitter flavor, but they have also been shown to prevent damage to the lugs and stomach by carcinogens, potentially protecting agiainst those cancers . And thanks to interactions with estrogen, cauliflower may also help prevent hormone-driven cancers like breast, uterine, and cervical .
24. Leeks Leeks owe many of their anti-cancer superpowers to their organosulphur compounds. These nutrients have been credited with everything from kicking cancer to boosting immunity . Studies also suggest leeks could help protect the digestive system from stomach and gastric cancers .

25. Lentils They're pretty cheap, easy to prepare, and high in protein, iron and other essential nutrients. Need we say more? The iron may help fight off anemia (a condition that’s especially common among vegetarians and vegans), and they're low on the glycemic index, too. That means they cause blood sugar to spike less quickly than other starches, so our energy lasts longer
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Vitamin K
WebMD
Vitamin K plays a key role in helping the blood clot, preventing excessive bleeding. Unlike many other 
vitamins, vitamin K is not typically used as a dietary supplement.
Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.
Vitamin K1 is the main form of vitamin K supplement available in the U.S.
Recently, some people have looked to vitamin K2 to treat osteoporosis and steroid-induced bone loss, but the research is conflicting. At this point there is not enough data to recommend using vitamin K2 for  
Why do people take vitamin K?
Low levels of vitamin K can raise the risk of uncontrolled bleeding. While vitamin K deficiencies are rare in adults, they are very common in 
newborn infants. A single injection of vitamin K for newborns is standard. Vitamin K is also used to counteract an overdose of the blood thinner 
While vitamin K deficiencies are uncommon, you may be at higher risk if you:
  • Have a disease that affects absorption in the digestive tract, such as Crohn's disease or active 
  • celiac disease
  • Take drugs that interfere with vitamin K absorption
  • Are severely malnourished
  • Drink alcohol heavily

In these cases, a health care provider might suggest vitamin K supplements.
Uses of vitamin K for cancer, for the symptoms of 
morning sickness, for the removal of spider veins, and for other conditions are unproven.
How much vitamin K should you take?
The recommended adequate intake of vitamin K you take in, both from food and other sources is below. Most people get enough vitamin K from their diets.
Group
Adequate Intake
Children 0-6 months
2 micrograms/day
Children 7-12 months
2.5 micrograms/day
Children 1-3
30 micrograms/day
Children 4-8
55 micrograms/day
Children 9-13
60 micrograms/day
Girls 14-18
75 micrograms/day
Women 19 and up
90 micrograms/day
Women, pregnant or breastfeeding
(19-50)
Women, pregnant or breastfeeding
(less than 19) 
90 micrograms/day

75 micrograms/day
Boys 14-18
75 micrograms/day
Men 19 and up
120 micrograms/day
There have been no adverse effects of vitamin K seen with the levels found in food or supplements. However, this does not rule out danger with high dose. Researchers have not set a maximum safe dose.
Can you get vitamin K naturally from foods?
Good natural food sources of vitamin K include:
  • Vegetables like spinach, asparagus, and broccoli
  • Beans and soybeans
  • Eggs
  • Strawberries
  • Meat

What are the risks of taking vitamin K?
  • Side effects of oral vitamin K at recommended doses are rare.
  • Interactions. Many drugs can interfere with the effects of vitamin K. They include antacids, blood thinnersantibioticsaspirin, and drugs for cancer
  • seizureshigh cholesterol, and other conditions.
  • Risks. You should not use vitamin K supplements unless your health care provider tells you to. People using Coumadin for heart problems, clotting disorders, or other conditions may need to watch their diets closely to control the amount of vitamin K they take in. They should not use vitamin K supplements unless advised to do so by their health care provider.
WebMD Medical Reference Reviewed by James Beckerman, MD, FACC on February 26, 2016
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Also See:

Will Privatization of Water be Next?

20 April 2014
https://arcticcompass.blogspot.ca/2014/04/wll-privatization-of-water-be-next.html
and

Water - Taken for Granted?

(Part 1)
24 September 2008
and
(Part 2)
02 August 2010
and
(Part 3)
16 June 2012
and
(Part 4)
18 January 2014
and

When the Absurd Becomes Reality

(Part 4)
21 November 2011
and

If You Know What's Good For You ...

(Part 1)
19 February 2009
and
(Part 2)
01 August 2009
and
(Part 3)
02 March 2010
and
(Part 4)
28 September 2010
and
(Part 5)
15 March 2011
and
(Part 6)
20 July 2011
and
(Part 7)
09 October 2011
and
(Part 8)
12 December 2011
and
(Part 9)
09 March 2012
an
(Part 10)
12 July 2012
and
(Part 11)
30 October 2012
and
(Part 12)
11 February 2013
and
(Part 13)
11 May 2013
and
(Part 14
01 August 2013
and
(Part 15)
14 December 2013
and
(Part 16)
13 February 2014
and
(Part 17)
14 April 2014
(Part 20)
04 April 2015
and
(Part 21)
10 November 2015
and
(Part 22)
15 March 2016
and
(Part 23)
01 August 2016
and
(Part 24)
10 October 2016
and
(Part 25)
20 December 2016
and
(Part 26)
27 January 2017
(Part 27)
30 May 2017
and
(Part 28)
24 August 2017
and
(Part 29)
30 September 2017
and
(Part 30)
22 December 2017
and

Vitamins, Genetic Food, Health

03 April 2007
http://arcticcompass.blogspot.com/2007/04/vitamins-genetic-food-health.html
and 

FDA - Drugs, Vaccines & Vitamin Supplements

(Part 1) 
07 July 2008
http://arcticcompass.blogspot.com/2008/07/marching-towards-police-state.html
and

How Safe Is Our Food?

(Part 1) 
06 December 2008
http://arcticcompass.blogspot.com/2008/12/food-how-safe-is-it.html
and
(Part 2)
26 March 2009
http://arcticcompass.blogspot.com/2009/03/how-safe-is-our-food-part-2.html
and

Losing Weight - Are Diets Detrimental to Health?

16 September 2010
http://arcticcompass.blogspot.com/2010/09/too-much-too-young-teen-body-obsession.html
and

No More Fluoride in the Water - Waterloo, Ontario

08 November 2010
http://arcticcompass.blogspot.com/2010/11/no-more-floride-in-water-waterloo.html
and

No More Fluoride in the Water - Portland, Oregon

05 June 2013
http://arcticcompass.blogspot.ca/2013/06/major-victory-as-portland-oregon-votes.html
and

Why is Fluoride in Our Water?

09 January 2011
http://arcticcompass.blogspot.com/2011/01/why-is-fluoride-in-our-water.html
and

Medication Errors are a Major Killer!

(Part 1) 
04 February 2011
http://arcticcompass.blogspot.com/2011/02/medication-errors-are-major-killer.html
and

Can't Sleep? There is Help! 

08 February 2011
http://arcticcompass.blogspot.com/2011/02/cant-sleep-there-is-help.html
and

Do You Have Shift Work Sleep Disorder?

12 September 2015

About That Cup of Coffee!

21 July 2015
and

Avoid Chemotherapy and Radiation!

(Part 1)
19 November 2011
and
(Part 2)
02 August 2012
and
(Part 3)
28 September 2015
and

Cancer and Exercise!

04 September 2011
and

A World Without Cancer!

(Part 1)
08 March 2011
and
(Part 2)
31 January 2012
and

Research: Meat and Dairy Cause Cancer!

23 December 2012
and

Misinformed About Cancer? You Are Not Alone!

06 June 2013
and

I Beat Cancer! 

(Part 1)
10 November 2013
and
(Part 2)
31 December 2013
and

Why Are There So Many Doctors Dying Mysteriously?

(Part 1)
11 August 2015
and
(Part 2)
29 November 2017

and

ObamaCare - Health, Euthanasia, Life in Jeopardy! 

(Part 1)
20 July 2009
and
(Part 2)
10 August 2009
and
(Part 3)
27 August 2009
and

The Last Word on ObamaCare - Maybe!

20 March 2010
and

Coming Soon - Death Panels!

23 August 2010
and

How is Obama's Healthcare Working Out?

14 October 2010
and

More about ObamaCare!

24 January 2011
and

ObamaCare is Still an Issue! 

(Part 1)
03 April 2012
and
(Part 2)
28 June 2012
and
(Part 3)
08 August 2013
and
(Part 4)
27 October 2013
and
(Part 5)
19 December 2013
and

Will ObamaCare be Reversed?

(Part 1)
03 January 2014

Cancer is a Cash Cow!

01 April 2014
and

CBD Oil Benefits: Cancer, Epileptic Seizures, and More!

18 September 2017
and

Does Society Understand Mental Illness?

22 April 2015
and

Common Core and Mental Health!

11 July 2014
and

Mental Health Hospitals Are Hazardous Environments!

26 December 2011
*******