Why Women Over 50 Should Drink More Cranberry Juice For Better Health

Although all berries are good for you, cranberries are exceptionally good. Chock-full of antioxidants — like vitamins C, E, and quercetin — cranberries have been found to boost the immune system and aid in urinary tract health, and they're also good for the heart. They can also help protect us from the substances associated with chronic disease and aging. If you consume cranberries in juice form, they're just as beneficial — as long as you stay away from diluted juices that have more sugar than actual cranberries.

But drinking cranberry juice isn't something you should only do in your youth to prevent possible health issues down the road. Even if you're over 50, you should consider consuming unsweetened cranberry juice regularly — especially if you're in your menopause or post-menopause stage of life. Health Digest spoke exclusively with Dr. Sulagna Misra, M.D., BCMAS — Founding Physician at Misra Wellness — to get more of an idea of the benefits of cranberry juice for women over 50.

It can't be stated enough: Heart disease is the number one reason for death among women in the United States. Although a woman of any age can have a heart attack, the chances increase with age. According to the U.S. Centers for Disease Control and Prevention, 60 million women in the U.S. are living with some form of heart disease and, tragically, because of the disparity in heart health research among the genders, some of them may not even know it. Part of the way to stave off a heart attack is by making sure your cholesterol is always at an appropriate level.

"Some animal studies have shown that cranberries assist with improving cholesterol (triglycerides, HDL, and LDL), improving vascularity, and decreasing inflammation by cellular reducing stress associated with oxidation," said Misra. One of those animal studies involved rats. A 2013 study published in the European Journal of Nutrition analyzed the effect of cranberry juice on ovariectomized rats and found that drinking cranberry juice lowered cholesterol and triacylglycerols levels. The study also found that cranberry juice consumption plays a role in improved "endothelium-dependent relaxation in the aorta." While that may be a mouthful, relaxation in that area is an important part of heart health. After all, no heart wants to be stressed out.

Although Misra was quick to point out that the data involving humans is limited, other studies have offered promising results. "Small studies show cranberry supplementation may improve metabolic syndrome associated with reducing BMI, [lowering] blood pressure, and improving overall cardiovascular health," said Misra. "But I wouldn't rely on supplements alone to improve cardiovascular health."

According to a 2020 study published in Aging Medicine, seniors are more likely than any other age group to experience oxidative stress. This occurs when there's an imbalance between the free radicals and antioxidants in your body, and the latter group is losing to the former. If free radicals are allowed to multiply without antioxidants fighting them off, then cells, tissues, and organs are negatively affected, resulting in a whole slew of conditions — from cancers to heart disease — and even neurological damage, like Alzheimer's disease. Because of this, keeping your antioxidant levels high becomes even more essential as you age.

A 2011 study published in Food Research International found that not just cranberry juice, but cranberry products, in general, can offset an imbalance between free radicals and antioxidants, therefore improving the symptoms of oxidative stress. In other words, as you age, unsweetened cranberry juice or, if you can't stomach the juice, cranberry pills may be a helpful addition to your daily diet. While this may be the case, you still want to consider your health goals. "The decision to turn to the original food or supplement depends on end goals along with preference, and may depend on a person's gut health such as if they have issues with absorption, tolerance or may be unable to activate the ingredient within their own body, therefore needing to take the active ingredient directly," said Misra. "I always recommend speaking with a physician as to your health goals when supplementing." This is especially important if you're already on medication because you don't want there to be a negative reaction between them