Stop or limit all added sugars to your diet. Stop refined flour. Stop eating Junk food. Stop eating food with additives. Natural flavor and emulsifiers are not good for you. Just about all additives are not healthy. It is artificial food.
Why stop this. It kills good bacteria and strips mucus from your gut increasing anxiety, frustration, disease, weight and inflammation. Not stopping or at best limiting all this will shorten your life and increase your pain and everything bad. I don't make this stuff up.
For every cell in your body there are ten bacteria. They are small so they only weigh all together some thing on the order of two or three pounds. Having bacteria that is friendly rewards you with a healthier life style. A longer more pain free life. I don't make this stuff up.
So....stop added sugar etc as above. Take a quality probiotic with every meal, take at least 5,000 iu of vitamin D everyday. Most say a level between 70 ng/ml to 100 ng/ml is best. Or make your own sauerkraut.
Probiotic...gradually increase the dose. Start with a billion colony count. If your gut is happy gradually increase the amount to well over 100,000 billion colony count a day. Go to fast and you will create a sudden die off of bacteria. This is confirmed when you have diarrhoea shortly after taking a probiotic. Probiotics kill bad bacteria that are illness causing. So do it gradually because killing all these at once can turn you off on probiotics. You want at least 80 % of your gut bacteria to be friendly probiotics. Killing them all at once can be a traumatic experience.
Take magnesium because it reduces inflammation and decrease all the bad stuff in your life. Vitamin D uses magnesium. Take magnesium in the form of magnesium oil. ( It is not a oil but a solution of magnesium Chloride and distilled water. You can make your own a lot cheaper). Use it every day and by the way it treats pain and things like spasms and restless leg successfully. Yes it helps with sleep also. Do your own research. Amazon sells the stuff and ingredients.
As a aside, you can take oral magnesium but I do not believe you will achieve the healthiest levels because gut intolerance for it. It can cause loose bowels at higher amounts.
Vitamin D. Take at least 5,000 a day. There has never been a case of vitamin D toxicity with 10,000 iu a day recorded. Do not skip the magnesium chloride. Low magnesium can cause heart irregularities. Also, as a aside magnesium treats irregular heart rate.
Do not believe the magnesium test your doctor does. It is no good. I don't make this stuff up. Do your own research. Do not ask your health provider about this. Ask them what courses they have taken in nutrition. Most MD's have less than half a day of schooling in nutrition.
Lastly.....you may cheat. You will pay a price in less health. We are all adults here and you can do what you want. I am just attempting to inform you of the consequences.
Lastly. Sugar consumption creates a hunger for more. That is correct,,,, the bad bacteria are controlling your appetite for more sugar.
Maybe this is not as simple as I thought. But good luck. Now you know.