As a teenager, I could sleep for 12 hours straight. Now, as a 40-year-old, I only manage 6-8 hours of sleep and wake up 1-2 times during the night to urinate.
Overactive bladder is characterized by urinary urgency, often accompanied by increased urinary frequency. More than one in three women will experience an overactive bladder in their lifetime, with prevalence increasing with age. However, a randomized, double-blind, placebo-controlled trial found that relief could be achieved with just ½ g of dried cranberry powder. Drugs for controlling bladder symptoms, such as tolterodine (Detrol), make up a multibillion-dollar industry. Yet, they may only reduce average monthly urinations by sixteen, which equates to one less urination every other day. Conversely, less than a quarter teaspoon of cranberry powder worked nearly four times better, resulting in almost two fewer trips to the bathroom a day.
Native Americans reportedly used cranberries to treat urinary ailments. These fruits can reduce rodent prostates by as much as 33 percent. However, the first human trial, titled "The Effectiveness of Dried Cranberries (Vaccinium macrocarpon) in Men with Lower Urinary Tract Symptoms," was published only in 2010. The dried cranberries weren’t those sugary, oily Craisins but rather just straight, whole cranberry powder. Significant improvements in BPH symptoms, quality of life, and all urination parameters studied were noted for about three-quarters of a teaspoon a day of powdered cranberries. What about less than a quarter of a teaspoon or even an eighth of a teaspoon? Both of those doses beat out placebos for decreasing BPH symptoms.
What are the healthspan benefits of eating cranberries?
Cranberries offer a variety of health benefits that can contribute to an extended healthspan, which is the period of life free from major debilitating diseases. Here are some key healthspan benefits of consuming cranberries based on the provided sources:
Antioxidant Properties
Cranberries are rich in bioactive compounds such as anthocyanins, procyanidins, and flavonols, which have potent antioxidant properties. These antioxidants help neutralize free radicals, reducing oxidative stress and potentially lowering the risk of chronic diseases like cancer and cardiovascular diseases[4][15].
Cardiovascular Health
Several clinical trials have shown that cranberries positively affect cardiovascular health. They help improve atherosclerotic cholesterol profiles and reduce various cardiometabolic risk factors. This can lead to a lower risk of heart disease and related conditions[4].
Urinary Tract Health
Cranberries are well-known for their ability to prevent urinary tract infections (UTIs). The primary compound responsible for this benefit is Proanthocyanidin A, which prevents bacteria from adhering to the urinary tract lining. This property is particularly beneficial for women who are prone to recurrent UTIs[13][19].
Digestive Health
Cranberries have been shown to inhibit the colonization of Helicobacter pylori in the stomach, which can protect against stomach ulcers and intestinal inflammation. This contributes to better digestive health and may reduce the risk of gastrointestinal diseases[4].
Anti-inflammatory and Anti-oxidative Effects
Cranberries exhibit significant anti-inflammatory and antioxidative effects, which can help manage and prevent chronic conditions such as inflammation and oxidative stress-related diseases. These properties are particularly beneficial for patients with chronic kidney disease (CKD), as they can help reduce complications associated with the condition[19].
Gut Microbiota
Limited evidence suggests that dried cranberries can positively affect gut microbiota composition, promoting the growth of beneficial bacteria such as Bifidobacteria and Lactobacillus. A healthy gut microbiota is crucial for overall health and can help prevent various diseases[7].
Oral Health
Cranberries also contribute to oral health by preventing dental caries and periodontal disease. The same Proanthocyanidin A that helps prevent UTIs also disrupts bacterial adhesion in the mouth, reducing the risk of oral infections[13].
Potential for Further Research
While the current evidence supports the health benefits of cranberries, more clinical trials with improved study designs are needed to fully understand their impact on healthspan. Future research should focus on elucidating the mechanisms behind these benefits and exploring their effects on other health conditions[4][19].
In summary, cranberries offer multiple health benefits that can contribute to an extended healthspan, including antioxidant properties, improved cardiovascular and urinary tract health, better digestive health, anti-inflammatory effects, and positive impacts on gut microbiota and oral health.