Article: Consume the recommended intake of dairy products (milk, cheese, yogurt, etc.) to get enough vitamin D. You'll also need to spend time in sunlight each day so that your body can produce vitamin D. Some people also take Vitamin D supplements to ensure that they get enough. Getting plenty of vitamin D won't prevent MS, but there does seem to be a relationship between vitamin D deficiency and a higher occurrence of the disease. This means vitamin D may at least reduce your risk. The link between where you live and your MS risk level also indicates the importance of vitamin D. The disease is less common in warm areas near the equator that get lots of sun, which helps people produce vitamin D. If you take Vitamin D supplements, get your Vitamin D level checked regularly to ensure that you're taking appropriate doses and keeping it in the normal range. Taking large doses of Vitamin D when you don't need to can cause other health-related issues. Rates of MS are higher among people who live in temperate climates, like those in Canada, much of the United States, New Zealand, Australia, and Europe. MS rates drop in regions located closer to the equator. Studies suggest that if you are born in a high-risk area, but move to a low-risk one before age 15, you will have a lower risk level later in life. This research suggests that some environmental factor that emerges before puberty makes it more likely for someone to get MS. , if you do. Ask your doctor about medications or programs that can help you quit, if this is something you struggle with. While MS is not caused by smoking, there is a strong relationship between the two. Quitting smoking will cut your chances of getting MS. Keep the levels of certain bacteria in your digestive system in balance, and you may just reduce your risk of getting MS. Cutting edge research indicates that a few types of gut bacteria are deficient in people with MS, but more present in healthy individuals. Your doctor can help you develop a dietary plan that accounts for your overall health and will keep your gut biome in order. Your doctor may suggest you take certain pre-biotic or probiotic supplements, or adjust your eating habits in order to promote a healthy gut biome. A high intake of saturated fat or fish oil is being studied as potentially related to the onset of MS. While there isn't currently enough evidence to strongly suggest that these are risk factors, your best bet is maintaining a healthy, balanced diet. Eat a diet that includes properly portioned lean protein, whole grains, fruits, vegetables, and healthy fats.
Question: What is a summary of what this article is about?
Eat foods that contain Vitamin D and spend time in the sun. Move to a warm climate, if you are younger. Stop smoking Ask your doctor about your gut biome health. Eat a balanced diet.

Foundation should be as close to your natural skin tone as possible. When picking out samples to test, go for the one that seems to match best, plus the options one shade darker and one shade lighter. Most makeup lines have a numbering system in place to help guide your choice, but each system only applies to that particular line. Most brands go with numbers from 10 to 50 or 1 to 10, with the higher numbers for darker skin. . Most foundation is targeted at a particular undertone, summarized as "C" for cool, "N" for neutral, or "W" for warm. Some makeup companies even mix tones for an even closer match to your skin, so you might also notice letter combinations like "NC" or "NW." Picking the wrong foundation could leave you with an ashy or coppery appearance. This is especially important for people with dark skin color, but everyone can benefit from this test: Examine your skin without makeup on, under daylight or neutral white light. Hold a piece of yellow fabric or gold jewelry under your chin. If this gives your face a healthy glow, you have warm undertones. Hold a piece of red fabric or silver jewelry under your chin. If this complements your face well, you have cool undertones (which can range from red to blue). If it's hard to tell, you likely have a neutral tone, or you may need different foundation for different areas of your face. Or for a quick but unreliable test, check the veins on your inner wrist. Blue means cool undertones, green means warm, and bluish-green means neutral. Unless you spend your day under bright department store lights, what you see in the store won't be what you get. Head outside with a mirror while you have the samples on your skin. The sample that blends in to your skin tone almost invisibly is the perfect choice of foundation. Give the foundation a few minutes to dry and oxidize before you judge it. After it has dried, check to see how it looks. If you plan to apply bronzer and blush, your face will end up a bit darker than the foundation. In this case, it's sometimes preferable to go one-half to one shade lighter with your foundation. If nothing is quite right, mix two foundations together on your skin. Both sides have strong adherents and strong detractors. Some things you may want to keep in mind when deciding which type o foundation is right for you include: Liquid foundation provides more control during blending. However, poor blending or an imperfect tone match can leave obvious lines where the foundation ends. If your skin is oily, choose an oil-free or non-comedogenic example. Powder foundation (especially mineral powder) absorbs oil and sweat, but can settle into a caked-on appearance, even adding definition to wrinkles and scaly skin. Use a light touch to minimize this effect. You can wear both at the same time. Applying a liquid foundation first and then applying a light layer of powder foundation can also help to set your makeup and make it last longer. You've spent all this time choosing a foundation, but you have one final decision to make. The finish is a matter of personal preference, guided by a few principles: Most foundations are semi matte (even if not labeled as any particular finish). These work well on almost all skin types. Matte foundations work well for toning down oily skin. Illuminating foundation increases shine and can help to diffuse wrinkles.
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One-sentence summary --
Find colors that match your skin tone. Check your undertone Test the color under natural light. Choose between powder and liquid foundation. Consider the finish.