Health Hotline Magazine | May 2025

NUTRITION

By Geoff Brokx and Aryn Doll

Kimchi for a Healthy Waistline Fermented foods like kimchi are probiotic-rich foods often praised for their gut health benefits, but new research suggests kimchi may also help maintain a healthy weight. A recent study published in the British Medical Journal explored the link between kimchi consumption and obesity and found that consuming one to three servings of kimchi per day was associated with a lower prevalence of obesity compared to eating less than one serving daily. The study analyzed data from more than 115,000 participants aged 40 to 69 enrolled in the Health Examinees study in Korea. Researchers assessed participants’ kimchi consumption using a validated food frequency questionnaire, measuring intake of different types of kimchi. They then calculated participants' body mass index (BMI) and waist circumference to determine general and abdominal obesity, respectively. Using statistical analysis, the researchers examined the relationship between kimchi intake and obesity while accounting for factors such as age, sex, physical activity, smoking, and total calorie intake to ensure accurate results.

The findings showed that in men, consuming up to three servings of kimchi per day was associated with a lower prevalence of general obesity. Additionally, consuming more than three servings of cabbage kimchi per day was linked to a 10 percent reduction in both general and abdominal obesity. In contrast, consuming radish kimchi was associated with eight percent lower odds of abdominal obesity in men and an 11 percent reduction in women. However, the study also found that consuming more than five servings of kimchi per day was associated with higher obesity rates. Further analysis revealed that individuals consuming more than five servings of kimchi daily were also more likely to consume higher amounts of cooked rice—a dietary pattern previously linked to increased obesity risk. So while moderate kimchi intake appears to support a healthy weight, pairing it with excessive rice may counteract these benefits.

Optimizing Vitamin D Alleviates Painful Period Cramps

Research suggests that optimizing vitamin D levels through supplementation can help relieve pain, including menstrual pain, due to its role in reducing inflammation and inhibiting pain sensing signals. A 2024 meta-analysis published in the journal Nutrients further supports this, finding that vitamin D supplementation alleviated pain in individuals with dysmenorrhea, or painful menstrual periods and cramps. The meta-analysis included 11 randomized controlled trials with more than 600 women who had regular menstruation but experienced painful periods or cramps. The subjects either received vitamin D supplementation or a placebo and self-reported their menstrual pain severity using validated pain scales before and after the intervention. The primary outcome was the average change in pain scores between the two groups, while a secondary outcome focused on the need for pain medication. The results showed that compared to controls, those supplemented with vitamin D experienced significantly reduced menstrual pain severity, especially among individuals with primary dysmenorrhea (painful periods or cramps without underlying pelvic disorders). There was also a trend toward reduced pain medication use in the vitamin D group, although this was not statistically significant. Vitamin D dosages and dosing frequencies (e.g. daily, weekly, or monthly) varied widely across the studies. However, further analysis revealed that most participants had relatively low vitamin D levels at baseline, and supplementation effectively reduced pain for those with vitamin D deficiency, defined as having blood vitamin D levels (25-hydroxyvitamin D or 25(OH)D) below 30 ng/mL. Therefore, the optimal supplementation protocol for dysmenorrhea-associated pain will likely depend on the individual’s baseline vitamin D levels and the approach that best supports improving or maintaining levels in the optimal range, which many experts define to be between 30 and 65 ng/mL.

For references, please visit: naturalgrocers.com/issue-94

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