Ageing brings with it a host of health worries but, specifically to women, menopause brings with it its own set of complications. This week’s Nutrition News looks at recent nutritional studies and uncovers how some essential vitamins and minerals can support our health as we age and ward off age-related diseases and decline.
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Vitamin D and K supports post-menopausal health
Ageing is something that happens to us all but it also brings with it a host of health challenges. In women, menopause can lead to several conditions, such as metabolic syndrome, osteoporosis, and cardiovascular diseases, but studies have found that diet can influence these outcomes. Among the essential nutrients, vitamins D and K are crucial for bone health, immune support, and cardiovascular risk reduction. A recent review, as reported in the article “Vitamin D, K co-treatment tackles aging-related conditions in postmenopausal women: Review” has explored the role these two vitamins can have in supporting post-menopausal women’s health.
Through an extensive search of electronic databases like Cochrane, PubMed, and Ovid, 31 relevant studies were identified. The findings highlight that the synergistic intake of vitamins D and K can positively impact bone and heart health in postmenopausal women. These results underscore the importance of a diet rich in vegetables and fermented dairy products. Nonetheless, due to the difficulty of obtaining all necessary nutrients through diet alone, vitamin D and K supplements are recommended to as menopause support.
Ageing and menopause are associated with decreased oestrogen levels, increased body fat, insulin resistance, poor lipid profiles, and reduced cardiovascular fitness. Longitudinal studies, such as the Women's Health Initiative, emphasise the importance of understanding and preventing chronic diseases in postmenopausal women. Cardiovascular disease remains the leading cause of death in women, with the burden persisting over the past decade.
Menopausal women are also at higher risk for osteoporosis, a condition marked by low bone mass and increased fracture susceptibility. Preventive measures include smoking cessation, physical activity, regular medical screenings, and pharmacotherapy. However, many osteoporosis medications carry adverse side effects, prompting a shift towards alternative strategies such as dietary interventions.
Vitamins D and K and play significant roles in maintaining bone and cardiovascular health. Vitamin D regulates calcium and phosphate homeostasis, while vitamin K influences bone metabolism through its action on vitamin K-dependent proteins. The combined supplementation of vitamins D and K has shown to enhance bone mineral density and reduce cardiovascular risks.
This review provides crucial insights into the synergistic benefits of vitamins D and K for postmenopausal women, encouraging further dedicated research and informing healthcare strategies for healthier ageing.
Mediterranean diet shown to support mood and lessen stress
The Mediterranean diet, known for its abundance of vegetables, whole grains, and heart-healthy fats such as those found in fish, has long been celebrated for its numerous health benefits, including improvements in heart health, blood sugar regulation, and cognitive health. Recent research, as reported in the article “Mediterranean Diet May Help You Feel Less Stressed and Improve Your Mood” has also uncovered that it has the potential to improve mood and aid stress management.
The study explored how different dietary patterns influence stress perception. The Mediterranean diet was found to reduce feelings of distress and enhance positive stress, or eustress. In contrast, the Western diet, characterised by highly processed foods, red meat, and high-glycaemic index foods, was linked to an increase in negative feelings associated with stress.
This study, which involved 1,591 participants, used validated tools like the food-mood questionnaire and the Kessler Scale to assess the relationship between diet and mood. The findings revealed that components of the Mediterranean diet, particularly dark leafy greens, were inversely correlated with negative emotions, while elements of the Western diet were positively correlated with these feelings.
Interestingly, the same Mediterranean diet foods that were associated with lower stress levels also promoted positive feelings, such as confidence and the ability to handle problems. While the Western diet generally exacerbated stress, it wasn’t entirely detrimental—foods including white meat, eggs, and red meat were found to have a positive effect on mood.
Nutritional neuroscience, which studies how diet affects brain chemistry and mood, highlights the importance of the gut-brain axis, meaning the link between gut health and brain health. This connection underscores how diet directly influences mood through mechanisms such as serotonin production in the gut and further illustrates how a balanced diet, such as the Mediterranean diet, can influence mood and act as a stress support.
Study shows low magnesium levels linked to disease risk
A recent Australian study, reported in the article “Low magnesium levels increase disease risk”, highlights the critical importance of magnesium in our diet, revealing its vital role in reducing the risk of DNA damage and chronic degenerative diseases. Conducted by researchers at the University of South Australia, the study measured blood samples from 172 middle-aged adults, uncovering a strong connection between low magnesium levels and high concentrations of a genotoxic amino acid called homocysteine. This harmful combination can cause significant genetic damage, increasing susceptibility to serious conditions such as Alzheimer's disease, Parkinson's disease, gastrointestinal disorders, various cancers, and diabetes.
Magnesium is the fourth most abundant mineral in the human body, and it plays a crucial role in maintaining overall health. It supports energy production, strengthens bones and teeth, regulates blood sugar and blood pressure, and ensures the proper functioning of the heart, muscles, and kidneys. Despite its importance, many people fail to consume adequate amounts of magnesium, with daily intakes falling below the recommended 300 milligrams. Foods rich in magnesium, such as whole grains, dark leafy greens, nuts, beans, and even dark chocolate, can help maintain optimal levels in the body.
Dr. Permal Deo, a molecular biologist at UniSA, emphasised that while the role of magnesium in preventing diseases has been acknowledged, its specific impact on protecting DNA from damage has been underexplored in humans until now. The study demonstrated a direct correlation between low blood magnesium levels (below 18 mg/L) and increased DNA damage, even when controlling for factors such as gender and age. The research also found that magnesium levels were inversely correlated with homocysteine levels, and positively correlated with vitamin B12 and folate, underscoring the interconnectedness of these nutrients in safeguarding genetic health.
Professor Michael Fenech, a co-author of the study, noted that chronic magnesium deficiency could disrupt the body's energy production and accelerate tissue ageing, leading to the early onset of various diseases. As the next step, the researchers aim to determine the optimal dietary intake of magnesium, either through food or supplements, to potentially prevent or slow the progression of chronic conditions. These findings highlight the importance of magnesium in promoting long-term health and preventing disease.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.