Health and Me

Ishita Roy

Nutritionist Shares Tips For A Healthy Menopause For Indian Women

Menopause marks the end of a woman's menstrual cycle, however, the transition is rarely ever straightforward. While this phase brings significant changes to all women, Indian women often face it earlier than others. In fact, as per a 2016 study published in the <em>Indian Journal of Medical Research</em>, titled <em>Natural Menopause Among Women Below 50 Years in India: A Population-based Study</em>, notes: "In India, the range of mean age at menopause reported in different studies appears to be rather young." 

The mean age where menopause occurs is between 45 to 55 years of age, whereas, in India, the age range is between 41.9 and 49.42. In fact, as per the National Family Health Survey 3, which was carried out during 2006-06, about 18% of married women in the age of 30 to 49 years had reached menopause. 

Based on this data, nutritionist Pooja Makhija delved into the effects of menopause on Indian women and stressed on the importance of midlife health care.

<h4>Why Do Indian Women Hit Menopause Earlier?</h4>

Makhija highlighted an interesting fact that Indian women experience menopause about five years earlier than their Caucasian counterparts. While the global average age for menopause is around 51, Indian women typically reach this milestone at approximately 46.7 years. Makhija emphasizes the need for women in India to start caring for their midlife health much earlier, given this difference in timing.

As per the 2024 study published in journal <em>Nature</em>, titled, <em>Exploring the triggers of premature and early menopause in India</em>: a comprehensive analysis based on National Family Health Survey, 2019–2021, noted that due to ovarian insufficiency, some women attain early menopause. The study also based its data on National Family Health Survey 2019-21 to reach the results. 

The study also quoted a PAN India study by Ahuja (2016) that noted a strong association between early onset of menopause and various factors that contribute it, including poor socio-economic background, being underweight, parity, and age at pregnancy. Women who live in rural areas where access to healthcare and <span>nutrition</span> may be limited, experience menopause earlier. Women who also have more children could experience an earlier menopause. 

<h4>What Happens When You Hit Menopause Earlier?</h4>

As women approach menopause, they face a higher risk of heart disease and a faster decline in bone density. This is particularly concerning for Indian women, as they already tend to have low levels of vitamin D. Makhija points out that while menopause may be a subject of silence worldwide, it is even less discussed in Indian households, which contributes to women suffering in silence.

As per a 2023 study published in journal <em>Nutrients</em>, titled <em>The Importance of Nutrition in Menopause and Perimenopause—A Review</em>, menopause is also associated with an increased prevalence of obesity, metabolic syndrome cardiovascular diseases, and osteoporosis. 

The study notes for the importance of a balanced diet and fluid intake and the role of dietary prevention of cardiovascular diseases, role of sleep and the key preventive nutrients in menopause. These are: vitamin D, calcium, vitamin C, B vitamins, and protein intake.

Makhija also urges that midlife care should not be about merely surviving menopause but thriving through it. She advocates for a fresh perspective on how Indian women approach menopause, with a focus on proactive health management.

The post also highlights that Indian women are less likely to seek treatment for menopause symptoms compared to their Western counterparts. Whether it's hormone replacement therapy (HRT), lifestyle adjustments, or dietary changes, informed choices can drastically improve midlife health.

Makhija concludes with a powerful message: "It’s high time we stop shying away from menopause. Let’s take charge of this together." The need for open conversation and proactive care has never been more urgent.

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diet for menopause

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diet and nutrition

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menopausal diet

women's health

reproductive health

menopausal health

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Menopause marks the end of a woman's menstrual cycle, however, the transition is rarely ever straightforward. While this phase brings significant changes to all women, Indian women often face it earlier than others. In fact, as per a 2016 study published in the Indian Journal of Medical Research, titled Natural Menopause Among Women Below 50 Years in India: A Population-based Study, notes: "In India, the range of mean age at menopause reported in different studies appears to be rather young." The mean age where menopause occurs is between 45 to 55 years of age, whereas, in India, the age range is between 41.9 and 49.42. In fact, as per the National Family Health Survey 3, which was carried out during 2006-06, about 18% of married women in the age of 30 to 49 years had reached menopause. Based on this data, nutritionist Pooja Makhija delved into the effects of menopause on Indian women and stressed on the importance of midlife health care.        View this post on Instagram            A post shared by Pooja Makhija (@poojamakhija)]]> Why Do Indian Women Hit Menopause Earlier?Makhija highlighted an interesting fact that Indian women experience menopause about five years earlier than their Caucasian counterparts. While the global average age for menopause is around 51, Indian women typically reach this milestone at approximately 46.7 years. Makhija emphasizes the need for women in India to start caring for their midlife health much earlier, given this difference in timing.As per the 2024 study published in journal Nature, titled, Exploring the triggers of premature and early menopause in India: a comprehensive analysis based on National Family Health Survey, 2019–2021, noted that due to ovarian insufficiency, some women attain early menopause. The study also based its data on National Family Health Survey 2019-21 to reach the results. The study also quoted a PAN India study by Ahuja (2016) that noted a strong association between early onset of menopause and various factors that contribute it, including poor socio-economic background, being underweight, parity, and age at pregnancy. Women who live in rural areas where access to healthcare and nutrition may be limited, experience menopause earlier. Women who also have more children could experience an earlier menopause. What Happens When You Hit Menopause Earlier?As women approach menopause, they face a higher risk of heart disease and a faster decline in bone density. This is particularly concerning for Indian women, as they already tend to have low levels of vitamin D. Makhija points out that while menopause may be a subject of silence worldwide, it is even less discussed in Indian households, which contributes to women suffering in silence.As per a 2023 study published in journal Nutrients, titled The Importance of Nutrition in Menopause and Perimenopause—A Review, menopause is also associated with an increased prevalence of obesity, metabolic syndrome cardiovascular diseases, and osteoporosis. The study notes for the importance of a balanced diet and fluid intake and the role of dietary prevention of cardiovascular diseases, role of sleep and the key preventive nutrients in menopause. These are: vitamin D, calcium, vitamin C, B vitamins, and protein intake.Makhija also urges that midlife care should not be about merely surviving menopause but thriving through it. She advocates for a fresh perspective on how Indian women approach menopause, with a focus on proactive health management.The post also highlights that Indian women are less likely to seek treatment for menopause symptoms compared to their Western counterparts. Whether it's hormone replacement therapy (HRT), lifestyle adjustments, or dietary changes, informed choices can drastically improve midlife health.Makhija concludes with a powerful message: "It’s high time we stop shying away from menopause. Let’s take charge of this together." The need for open conversation and proactive care has never been more urgent.

nutritionist shares tips for a healthy menopause for indian women

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Struggling To Maintain Fluid Balance—5 Fruits That Help Replenish Electrolytes

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<span>Electrolyte</span>s are minerals with an electrical charge, essential for various cellular functions like muscle contraction and maintaining fluid balance during exercise. Adequate electrolyte intake can help prevent dehydration and muscle cramps and support cognitive function and performance. These minerals—sodium, potassium, magnesium, and calcium—are lost through sweat and urine, making it important to replenish them throughout the day, especially after a run.

Among runners, low <span>sodium</span> levels are often a bigger concern than high levels. Sodium is the electrolyte most commonly lost in sweat, explains registered dietitian Kylee Van Horn. “It plays a key role in both muscle contraction, fluid balance, and the body’s ability to utilize glucose (sugars) in the small intestine,” she says. “It works alongside chloride and potassium to maintain fluid balance.”

Hyponatremia, or dangerously low sodium levels in the blood, typically results from too much fluid relative to sodium. This condition—exercise-associated hyponatremia (EAH)—can develop during or after strenuous physical activity and may lead to serious health issues.

Potassium works together with sodium and is vital for muscle contraction, blood pressure regulation, and preventing cramps. The recommended daily intake for potassium is around 4,700 milligrams.

“Magnesium and calcium support muscle contraction and energy production but are lost in smaller quantities through sweat,” Van Horn adds.

Though many people turn to electrolyte drinks, gels, or tablets, it’s easy to overlook that plenty of whole foods are rich in electrolytes. Moreover, many commercial sports drinks may contain only sodium and come with added sugars or other unwanted ingredients, while missing out on other vital electrolytes.

A study published in <span>Nutrients</span> suggests that hydrating foods can make up about 20% of our total water intake. Raw fruits and vegetables have the highest water content and often contain small amounts of electrolytes. These foods also provide carbohydrates, which are necessary for replenishing muscle glycogen after a workout. That’s all the more reason to aim for at least five servings of fruits and vegetables daily.

5 Fruits That Help Replenish Electrolytes

Adding a variety of fruits rich in electrolytes to your daily diet can enhance hydration, boost recovery, and support overall performance. Here are five seasonal options you can find at your local market:

Best known for their vitamin C content, strawberries also contain potassium. One cup provides about 5% of the daily recommended intake. Blend them into smoothies, add them to oatmeal, or enjoy them on their own. Strawberries may also ease GI distress thanks to their anti-inflammatory effects on the colon.

Tart cherries support muscle recovery and reduce inflammation. One cup offers 270–300 mg of potassium along with small amounts of calcium, magnesium, and sodium.

A favourite among runners, bananas offer 422 mg of potassium per medium fruit, plus magnesium. Pairing them with salted peanut butter can add sodium and improve post-run recovery.

Rich in vitamin C and antioxidants, a cup of diced mango provides nearly 7% of your daily potassium needs and some magnesium. Blend with calcium-rich yoghurt for an electrolyte-packed snack.

Composed of 92% water, watermelons are hydrating and contain potassium and antioxidants like vitamins A and C. Add a pinch of salt to boost both flavour and sodium intake.

Diet & Nutrition

sodium

nutrients

Electrolyte

Strawberries

Electrolytes are minerals with an electrical charge, essential for various cellular functions like muscle contraction and maintaining fluid balance during exercise. Adequate electrolyte intake can help prevent dehydration and muscle cramps and support cognitive function and performance. These minerals—sodium, potassium, magnesium, and calcium—are lost through sweat and urine, making it important to replenish them throughout the day, especially after a run.Among runners, low sodium levels are often a bigger concern than high levels. Sodium is the electrolyte most commonly lost in sweat, explains registered dietitian Kylee Van Horn. “It plays a key role in both muscle contraction, fluid balance, and the body’s ability to utilize glucose (sugars) in the small intestine,” she says. “It works alongside chloride and potassium to maintain fluid balance.”Hyponatremia, or dangerously low sodium levels in the blood, typically results from too much fluid relative to sodium. This condition—exercise-associated hyponatremia (EAH)—can develop during or after strenuous physical activity and may lead to serious health issues.Potassium works together with sodium and is vital for muscle contraction, blood pressure regulation, and preventing cramps. The recommended daily intake for potassium is around 4,700 milligrams.“Magnesium and calcium support muscle contraction and energy production but are lost in smaller quantities through sweat,” Van Horn adds.Though many people turn to electrolyte drinks, gels, or tablets, it’s easy to overlook that plenty of whole foods are rich in electrolytes. Moreover, many commercial sports drinks may contain only sodium and come with added sugars or other unwanted ingredients, while missing out on other vital electrolytes.A study published in Nutrients suggests that hydrating foods can make up about 20% of our total water intake. Raw fruits and vegetables have the highest water content and often contain small amounts of electrolytes. These foods also provide carbohydrates, which are necessary for replenishing muscle glycogen after a workout. That’s all the more reason to aim for at least five servings of fruits and vegetables daily.5 Fruits That Help Replenish ElectrolytesAdding a variety of fruits rich in electrolytes to your daily diet can enhance hydration, boost recovery, and support overall performance. Here are five seasonal options you can find at your local market:1. StrawberriesBest known for their vitamin C content, strawberries also contain potassium. One cup provides about 5% of the daily recommended intake. Blend them into smoothies, add them to oatmeal, or enjoy them on their own. Strawberries may also ease GI distress thanks to their anti-inflammatory effects on the colon.2. CherriesTart cherries support muscle recovery and reduce inflammation. One cup offers 270–300 mg of potassium along with small amounts of calcium, magnesium, and sodium.3. BananasA favourite among runners, bananas offer 422 mg of potassium per medium fruit, plus magnesium. Pairing them with salted peanut butter can add sodium and improve post-run recovery.4. MangoesRich in vitamin C and antioxidants, a cup of diced mango provides nearly 7% of your daily potassium needs and some magnesium. Blend with calcium-rich yoghurt for an electrolyte-packed snack.5. WatermelonsComposed of 92% water, watermelons are hydrating and contain potassium and antioxidants like vitamins A and C. Add a pinch of salt to boost both flavour and sodium intake.

struggling to maintain fluid balance—5 fruits that help replenish electrolytes

Tanya Dutt

Ozempic Without The Side Effects? Try This Drug-Free Method

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Semaglutide -based drugs like Ozempic and Wegovy have surged in popularity for their ability to suppress hunger and aid in quick <span>weight loss</span> but with the buzz, more and more people are still hesitant about medication use long-term—particularly with the gastrointestinal side effects and price tag that come with most of these injections. What if you could mimic some of the processes of these medications naturally without ever setting foot in a pharmacy?

Science today reveals that it's possible. Through the power of nutrition, timing, and meal form, you can boost your body's own levels of GLP-1 (glucagon-like peptide-1)—the hormone semaglutides are engineered to copy. No diet or habit can duplicate the pharmacological effect of Ozempic, but the correct lifestyle changes can have significant, long-term weight loss—without the risks.

<h2>What's Body's Natural "Fullness" Signal?</h2>

GLP-1 is a gut hormone that signals fullness, delays gastric emptying, and regulates insulin. How semaglutide drugs do this is by increasing levels of GLP-1 and preventing it from being broken down, prolonging that feeling of fullness from a matter of minutes to a few days. That's what triggers the dramatic reduction in appetite experienced with Ozempic.

But recent research shows that GLP-1 can even be boosted by natural methods—namely, with focused food selection, attentive consumption, and timing strategies.

<h2>What Are The Nutrients That Naturally Increase GLP-1?</h2>

At the center of any pharmaceutical-free weight reduction technique is food. But calories alone—certain nutrients direct the body's endocrine reactions, including GLP-1.

Fibre: Richly found in beans, vegetables, whole grains, nuts, and seeds, fibre is fermented within the gut by resident beneficial bacteria to release short-chain fatty acids that induce the release of GLP-1. Diets rich in fibre are always linked with weight loss—even when calories aren't limited.

Monounsaturated Fats: Olive oil, avocado, and nuts such as pistachios contain high levels of monounsaturated fats, which have been proven to raise GLP-1. Even a small trial comparing bread with olive oil to bread with butter showed higher levels of the hormone with the olive oil combination. Even combining carbs with any source of fat (such as cheese) increases GLP-1 over consuming carbs on their own.

Whole Foods Combinations: Placing avocado on a typical bagel breakfast or adding fibre-dense nuts as a snack can provide an GLP-1 kick. Foods that pair fibre and healthy fat—such as pistachios—are particularly potent.

<h2>Why Timing and Order of Meals Matter?</h2>

The tale doesn't end with ingredients—it continues to behavior. How, when, and in what order you eat is an important contributor to hormonal balance.

Meal Order: Beginning meals with protein or vegetables first, then eating carbs, results in more GLP-1 release. This easy adjustment—protein or greens first—is a key that can stabilize blood sugar and promote feelings of fullness.

Circadian Rhythms: GLP-1, as with all hormones, has a biological clock. Breakfast meals release much more GLP-1 than dinner meals. Eating a high-calorie breakfast results in greater satiety and improved metabolic effects compared to a calorie-dense dinner. Front-loading your calorie intake—eating "breakfast like a king"—isn't simply an old maxim; it's science.

Chewing and Rate of Eating: The chewing act might be more significant than you realize. In one study, eating chopped cabbage (one needed to chew it) resulted in higher GLP-1 levels than having the same vegetable as a purée. Further, eating a dessert, such as ice cream, at a slow rate over 30 minutes generated higher GLP-1 levels than rapid consumption in five. Eating more slowly can transmit stronger "full" messages to the brain.

<h2>How Natural GLP-1 Levels Compare to Medications?</h2>

It is worth noting the limitations of food intervention. Semaglutide drugs such as Ozempic raise GLP-1 levels to about 65 nanograms per millilitre of blood—more than a thousand times the 59 picograms induced by even the healthiest foods.

But weight loss is not the sole indicator of success. The Mediterranean diet that naturally increases GLP-1 through olive oil, nuts, vegetables, and lean meats has been proven to decrease the risk of heart disease by 30%. Semaglutide drugs, on the other hand, decrease cardiac risk by 20%. For overall health benefits, food trumps medicine.

<h2>Drug-Free Blueprint for Weight Loss</h2>

If you want a drug-free weight management that is in harmony with your body's natural rhythms and biochemistry, here are things worth considering incorporating into your lifestyle:

<ul><li>Eat breakfast as the biggest meal of the day.</li><li>Eat at least one high-fibre food per meal.</li><li>Emphasize healthy fats, particularly olive oil, avocado, and nuts.</li><li>Start meals with vegetables or proteins first, and then carbohydrates.</li><li>Munch slowly and thoroughly.</li><li>Space out meals to coincide with your body's circadian rhythm—eat sooner, not later.</li><li>Add in snacks such as pistachios or almonds, which pair fibre with healthy fat.</li></ul>

These practices won't provide magic in a single night, but they provide long-term weight control and metabolic wellness without side effects, addiction, or prescription renewals.

weight loss

ozempic alternatives

drug-free weight loss

natural glp-1 boosters

semaglutide without side effects

fiber for weight loss

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healthy fat glp-1 stimulation

Semaglutide -based drugs like Ozempic and Wegovy have surged in popularity for their ability to suppress hunger and aid in quick weight loss but with the buzz, more and more people are still hesitant about medication use long-term—particularly with the gastrointestinal side effects and price tag that come with most of these injections. What if you could mimic some of the processes of these medications naturally without ever setting foot in a pharmacy?Science today reveals that it's possible. Through the power of nutrition, timing, and meal form, you can boost your body's own levels of GLP-1 (glucagon-like peptide-1)—the hormone semaglutides are engineered to copy. No diet or habit can duplicate the pharmacological effect of Ozempic, but the correct lifestyle changes can have significant, long-term weight loss—without the risks.What's Body's Natural "Fullness" Signal?GLP-1 is a gut hormone that signals fullness, delays gastric emptying, and regulates insulin. How semaglutide drugs do this is by increasing levels of GLP-1 and preventing it from being broken down, prolonging that feeling of fullness from a matter of minutes to a few days. That's what triggers the dramatic reduction in appetite experienced with Ozempic.But recent research shows that GLP-1 can even be boosted by natural methods—namely, with focused food selection, attentive consumption, and timing strategies.What Are The Nutrients That Naturally Increase GLP-1?At the center of any pharmaceutical-free weight reduction technique is food. But calories alone—certain nutrients direct the body's endocrine reactions, including GLP-1.Fibre: Richly found in beans, vegetables, whole grains, nuts, and seeds, fibre is fermented within the gut by resident beneficial bacteria to release short-chain fatty acids that induce the release of GLP-1. Diets rich in fibre are always linked with weight loss—even when calories aren't limited.Monounsaturated Fats: Olive oil, avocado, and nuts such as pistachios contain high levels of monounsaturated fats, which have been proven to raise GLP-1. Even a small trial comparing bread with olive oil to bread with butter showed higher levels of the hormone with the olive oil combination. Even combining carbs with any source of fat (such as cheese) increases GLP-1 over consuming carbs on their own.Whole Foods Combinations: Placing avocado on a typical bagel breakfast or adding fibre-dense nuts as a snack can provide an GLP-1 kick. Foods that pair fibre and healthy fat—such as pistachios—are particularly potent.Why Timing and Order of Meals Matter?The tale doesn't end with ingredients—it continues to behavior. How, when, and in what order you eat is an important contributor to hormonal balance.Meal Order: Beginning meals with protein or vegetables first, then eating carbs, results in more GLP-1 release. This easy adjustment—protein or greens first—is a key that can stabilize blood sugar and promote feelings of fullness.Circadian Rhythms: GLP-1, as with all hormones, has a biological clock. Breakfast meals release much more GLP-1 than dinner meals. Eating a high-calorie breakfast results in greater satiety and improved metabolic effects compared to a calorie-dense dinner. Front-loading your calorie intake—eating "breakfast like a king"—isn't simply an old maxim; it's science.Chewing and Rate of Eating: The chewing act might be more significant than you realize. In one study, eating chopped cabbage (one needed to chew it) resulted in higher GLP-1 levels than having the same vegetable as a purée. Further, eating a dessert, such as ice cream, at a slow rate over 30 minutes generated higher GLP-1 levels than rapid consumption in five. Eating more slowly can transmit stronger "full" messages to the brain.How Natural GLP-1 Levels Compare to Medications?It is worth noting the limitations of food intervention. Semaglutide drugs such as Ozempic raise GLP-1 levels to about 65 nanograms per millilitre of blood—more than a thousand times the 59 picograms induced by even the healthiest foods.But weight loss is not the sole indicator of success. The Mediterranean diet that naturally increases GLP-1 through olive oil, nuts, vegetables, and lean meats has been proven to decrease the risk of heart disease by 30%. Semaglutide drugs, on the other hand, decrease cardiac risk by 20%. For overall health benefits, food trumps medicine.Drug-Free Blueprint for Weight LossIf you want a drug-free weight management that is in harmony with your body's natural rhythms and biochemistry, here are things worth considering incorporating into your lifestyle:Eat breakfast as the biggest meal of the day.Eat at least one high-fibre food per meal.Emphasize healthy fats, particularly olive oil, avocado, and nuts.Start meals with vegetables or proteins first, and then carbohydrates.Munch slowly and thoroughly.Space out meals to coincide with your body's circadian rhythm—eat sooner, not later.Add in snacks such as pistachios or almonds, which pair fibre with healthy fat.These practices won't provide magic in a single night, but they provide long-term weight control and metabolic wellness without side effects, addiction, or prescription renewals.

ozempic without the side effects? try this drug-free method

High Cholesterol Linked To Longer Life Spans In This Blue Zone

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A recent study published in the journal <em>Nutrients</em> has challenged long-standing perceptions about cholesterol and longevity. Conducted among nonagenarians in Sardinia’s Blue Zone, the research suggests that moderate hypercholesterolemia (where LDL-C is equal to or more than 130 mg/dL) may be associated with longer lifespans. However, this potential protective effect was not observed in individuals with excessively <span>high cholesterol</span> levels, particularly among women.

For decades, medical guidelines have emphasised the need to lower cholesterol levels to reduce cardiovascular disease risk. However, emerging evidence indicates that the relationship between cholesterol and health outcomes may be more nuanced, particularly in older populations. The Sardinian study, led by a team of Italian researchers, examined whether higher cholesterol levels could act as a marker of resilience in aging populations.

Known as the 'cholesterol paradox,' the phenomenon describes findings that indicate higher cholesterol levels may correlate with lower mortality rates in elderly populations. Some experts believe this could result from reverse causality, where declining cholesterol levels are a consequence of poor health rather than a cause. In this study, the researchers controlled for this by excluding participants with severe illnesses or poor self-rated health, yet the association between higher LDL-C and longer survival remained.

The study focused on a cohort of 168 nonagenarians (81 men and 87 women) from Sardinia’s Blue Zone, a region renowned for its unusually high number of long-lived residents. Data collection began in 2018 and continued until December 2024, during which 20 participants remained alive. To ensure the accuracy of their findings, the study included only those whose four grandparents were born within the Blue Zone, thereby reducing genetic variability.

Researchers assessed lipid profiles using blood samples collected after an overnight fast. Serum cholesterol levels, including total cholesterol, LDL, HDL, and triglycerides, were measured according to established guidelines. Participants were then categorized based on LDL-C levels, with a threshold of 130 mg/dL separating those with moderate hypercholesterolemia from those with lower levels.

The findings indicated that those with LDL-C levels above 130 mg/dL had a significantly longer median survival of 3.82 years, compared to 2.79 years among those with lower LDL-C levels. Statistical analysis revealed that moderate hypercholesterolemia was associated with a 40% lower mortality risk, even after accounting for factors such as sex, smoking status, and comorbidities. Interestingly, however, total cholesterol levels above 250 mg/dL did not confer additional survival benefits and were linked to shorter lifespans in women.

The study also highlighted lifestyle factors that may influence the cholesterol paradox. Over 85% of male participants and 69% of female participants reported engaging in physical activity at least three times per week, suggesting that exercise may play a role in mitigating the risks associated with elevated cholesterol levels.

Moreover, dietary habits emerged as another potential factor. Participants with higher LDL-C levels reported greater cereal consumption, while those with lower non-HDL cholesterol levels consumed more olive oil. However, the study did not assess dietary intake over time, making it difficult to draw definitive conclusions about diet’s role in the observed associations.

While these findings suggest that moderate hypercholesterolemia may not be as detrimental for very old individuals as previously thought, the researchers emphasized that the study’s limitations warrant caution. The relatively small sample size, single-point cholesterol measurement, and focus on a genetically unique population mean that the results may not be generalizable to other groups.

Nevertheless, the study raises important questions about current cholesterol management guidelines for older adults. As life expectancy continues to rise, it may be necessary to adopt more individualized approaches to cardiovascular health, considering not just cholesterol levels but also genetic, dietary, and lifestyle factors.

High Cholesterol

Blue Zones

Longetivity

Weight Loss

A recent study published in the journal Nutrients has challenged long-standing perceptions about cholesterol and longevity. Conducted among nonagenarians in Sardinia’s Blue Zone, the research suggests that moderate hypercholesterolemia (where LDL-C is equal to or more than 130 mg/dL) may be associated with longer lifespans. However, this potential protective effect was not observed in individuals with excessively high cholesterol levels, particularly among women.For decades, medical guidelines have emphasised the need to lower cholesterol levels to reduce cardiovascular disease risk. However, emerging evidence indicates that the relationship between cholesterol and health outcomes may be more nuanced, particularly in older populations. The Sardinian study, led by a team of Italian researchers, examined whether higher cholesterol levels could act as a marker of resilience in aging populations.Known as the 'cholesterol paradox,' the phenomenon describes findings that indicate higher cholesterol levels may correlate with lower mortality rates in elderly populations. Some experts believe this could result from reverse causality, where declining cholesterol levels are a consequence of poor health rather than a cause. In this study, the researchers controlled for this by excluding participants with severe illnesses or poor self-rated health, yet the association between higher LDL-C and longer survival remained.The study focused on a cohort of 168 nonagenarians (81 men and 87 women) from Sardinia’s Blue Zone, a region renowned for its unusually high number of long-lived residents. Data collection began in 2018 and continued until December 2024, during which 20 participants remained alive. To ensure the accuracy of their findings, the study included only those whose four grandparents were born within the Blue Zone, thereby reducing genetic variability.Researchers assessed lipid profiles using blood samples collected after an overnight fast. Serum cholesterol levels, including total cholesterol, LDL, HDL, and triglycerides, were measured according to established guidelines. Participants were then categorized based on LDL-C levels, with a threshold of 130 mg/dL separating those with moderate hypercholesterolemia from those with lower levels.The findings indicated that those with LDL-C levels above 130 mg/dL had a significantly longer median survival of 3.82 years, compared to 2.79 years among those with lower LDL-C levels. Statistical analysis revealed that moderate hypercholesterolemia was associated with a 40% lower mortality risk, even after accounting for factors such as sex, smoking status, and comorbidities. Interestingly, however, total cholesterol levels above 250 mg/dL did not confer additional survival benefits and were linked to shorter lifespans in women.The study also highlighted lifestyle factors that may influence the cholesterol paradox. Over 85% of male participants and 69% of female participants reported engaging in physical activity at least three times per week, suggesting that exercise may play a role in mitigating the risks associated with elevated cholesterol levels.Moreover, dietary habits emerged as another potential factor. Participants with higher LDL-C levels reported greater cereal consumption, while those with lower non-HDL cholesterol levels consumed more olive oil. However, the study did not assess dietary intake over time, making it difficult to draw definitive conclusions about diet’s role in the observed associations.While these findings suggest that moderate hypercholesterolemia may not be as detrimental for very old individuals as previously thought, the researchers emphasized that the study’s limitations warrant caution. The relatively small sample size, single-point cholesterol measurement, and focus on a genetically unique population mean that the results may not be generalizable to other groups.Nevertheless, the study raises important questions about current cholesterol management guidelines for older adults. As life expectancy continues to rise, it may be necessary to adopt more individualized approaches to cardiovascular health, considering not just cholesterol levels but also genetic, dietary, and lifestyle factors.

high cholesterol linked to longer life spans in this blue zone

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