FerFit Dietetics and Nutrition

🧬 Can one simple daily habit help slow biological ageing?

A new 2025 analysis from the DO-HEALTH randomised controlled trial has sparked interest by showing that taking 1 g of marine algae-derived omega-3 daily was associated with small but favourable changes in three of four DNA methylation markers of biological ageing in healthy adults aged 70 years and older.

Sounds exciting but let’s keep the findings in perspective. 🔍

The researchers did not find that omega-3 increased lifespan, prevented chronic disease, or improved physical function. Instead, the study observed modest changes in laboratory biomarkers known as epigenetic clocks, which estimate biological ageing based on DNA methylation patterns.

Interestingly, omega-3 showed the most consistent effects among the three interventions studied. Vitamin D alone and a home-based strength exercise program did not produce the same consistent changes across the biological ageing measures. When all three interventions were combined, they produced an additional benefit for one marker (PhenoAge), but not across all measures.

💡 The key message? This research suggests that omega-3 may influence some biological processes associated with ageing, but it does not prove that it slows ageing in a way that helps people live longer or healthier lives.

Healthy ageing is still built on the foundations we already know:
🥗 A nutrient-rich diet
🏃 Regular physical activity
😴 Quality sleep
🧠 Stress management
🩺 Personalised healthcare

More qsts ▶️ more answers below ⬇️

https://www.ferfitdietetics.com.au/post/can-three-simple-habits-slow-ageing-the-science-behind-vitamin-d-omega-3-and-exercise

OR

https://ferfit.page.link/iLRJ exercise

Before starting any supplement, speak with your doctor or Accredited Practising Dietitian to determine whether it is appropriate for your individual health needs.

Did a combination of vitamin D, omega‑3 and strength exercise slow biological ageing in older adults? Short answer: small measurable changes in DNA methylation clocks were found over three years most consistently with 1 g/day omega‑3 and with an added effect on one clock when all three were combined.

What this means for you: these are laboratory biomarkers (not proof of longer life or improved daily function). The trial subgroup studied were generally healthy adults aged 70+; effects were modest (equivalent to ~3 months over three years). Practical takeaway: nutrient support and strength work can be part of a long-term, non‑restrictive plan to support healthy ageing, but should be personalised — especially if you’re on medications or have health conditions.

If you’re curious about whether omega‑3, vitamin D or strength training could fit your goals, we can help interpret the evidence and tailor safe, realistic steps that respect your life and preferences. Read the full breakdown and references on our latest post.

This is educational information, not medical advice speak with your GP or our accredited dietitian for personalised guidance.

Read more:

Can Three Simple Habits Slow Ageing? The Science Behind Vitamin D, Omega-3, and Exercise. A 2025 analysis of the DO-HEALTH randomised controlled trial found that taking 1 g of omega-3 each day produced small favourable changes in three DNA methylation measures of biological ageing in adults aged 70 years and over.[1]The results suggest that omega-3 may modestly influence some biological....

🍞 Is sourdough really better for blood sugar, or is it just clever marketing?

The science says: it depends on whether it’s real sourdough.

Authentic sourdough is fermented for 12–24 hours using wild yeast and beneficial bacteria. During fermentation, these microbes produce lactic acid and acetic acid, which can slow carbohydrate digestion and reduce post-meal blood sugar spikes.

📊 Research has shown that sourdough bread can produce lower glucose and insulin responses compared with regular white bread. In a 2023 study, white bread caused 45% higher insulin levels and almost 10% higher blood glucose levels than wholegrain sourdough.

Here’s the catch 👇

Many supermarket “sourdough” loaves are not traditionally fermented. Instead, they’re made quickly with commercial yeast and often contain added vinegar or flavourings to mimic the sour taste.

🔍 Check the ingredient list.

A traditional sourdough should contain:
✔️ Flour
✔️ Water
✔️ Salt
✔️ Sourdough starter

Be cautious if you see:
❌ Baker’s yeast
❌ Vinegar
❌ Acetic acid
❌ “Natural flavours” or sourdough flavouring

The blood sugar benefits come from the fermentation process not the label.

Next time you’re buying bread, turn the package over before you put it in your trolley. Your blood sugar may thank you. 🍞💙

More answers here ↩️

https://www.ferfitdietetics.com.au/post/is-sourdough-really-better-for-blood-sugar-answered-by-science
OR
https://ferfit.page.link/ZDGY

🔬 Magnesium: More Isn’t Always Better!

Many people believe that the more magnesium they take, the more their body will absorb. But science tells a different story.

In the intestine, magnesium passes through a specialized transport channel called TRPM6. This channel acts like a gate with limited capacity. When the dose becomes too large, the channel becomes saturated, and absorption efficiency drops significantly.

📉 Studies have shown that at lower doses, about 65% of magnesium may be absorbed, while at very high doses, absorption can fall to around 11%.

What happens to the rest?

💧 Unabsorbed magnesium remains in the intestine, draws water into the gut, and may cause loose stools. This is not a sign that your body needs to “get used to” magnesium. It is a signal that the dose exceeds the intestine’s absorption capacity.

Once magnesium enters the bloodstream, it still needs to move into cells through another channel called TRPM7, where it plays a role in energy production (ATP), nervous system function, and DNA repair.

✅ How can you improve magnesium absorption?

• Split your daily dose into 2–3 servings
• Take magnesium with meals
• Avoid chasing megadoses
• Remember that food is also an excellent source of magnesium

Sometimes less really is more especially when it comes to human physiology.

💚 Your body follows the laws of biology, not the principle of “the more, the better.”

Do you have more questions.
Find your answers here ↩️

https://www.ferfitdietetics.com.au/post/magnesium-supplement-how-to-take-scientific-evidence
OR
https://ferfit.page.link/pn3d

🔋 Could Creatine Help the Immune System Fight Cancer? 🦠

Most people know creatine as a supplement for building muscle and improving exercise performance. 💪 But new research suggests it may have another surprising role: helping immune cells fight cancer.

Scientists have discovered that immune cells inside tumours, particularly dendritic cells and T cells, rely on enormous amounts of energy to function. Unfortunately, the tumour environment is often low in oxygen and nutrients, making it difficult for these cells to do their job.

Recent studies found that both dendritic cells (the “scouts” of the immune system) and CD8+ T cells increase their uptake of creatine. Creatine helps maintain ATP production the energy currency of the cell allowing these immune cells to stay active and mount a stronger anti-tumour response. ⚡

In mouse studies, creatine supplementation improved immune cell activation, slowed tumour growth, and even enhanced the effectiveness of checkpoint inhibitor immunotherapy. 🎯

Before you rush to buy a tub of creatine, there’s an important caveat: the evidence is still early. Most research has been conducted in animal models, and human clinical trials are needed before creatine can be recommended as part of cancer treatment.

Still, it’s fascinating to see a supplement traditionally associated with the gym being investigated as a potential tool in cancer immunology. 🔬

The takeaway? Creatine may be more than a sports supplement it could be an important supporter of immune cell energy and function.

Full article here ↩️

https://www.ferfitdietetics.com.au/post/creatine-cancer-immunotherapy-supplement-help-immune-system-fight-tumour
OR
https://ferfit.page.link/bHvb

🩸 Could hidden magnesium deficiency be affecting your blood sugar?

Most people think insulin is responsible for moving sugar into cells. While that’s true, there’s another important player that often gets overlooked: magnesium.

⚡ Every time insulin signals a cell to take in glucose, the cell needs energy to respond. That energy comes from ATP the body’s energy currency and ATP only works properly when it is bound to magnesium.

Without enough magnesium inside your cells, insulin’s message may arrive, but the cell may struggle to respond efficiently. Over time, this can contribute to insulin resistance and elevated blood sugar levels.

🔄 What’s even more interesting is that insulin also helps transport magnesium into cells. When insulin resistance develops, less magnesium may enter the cells, potentially creating a cycle that further worsens insulin sensitivity.

📊 Here’s something many people don’t know: a normal blood magnesium test does not necessarily rule out deficiency. Less than 1% of the body’s magnesium is found in the bloodstream. Magnesium inside the cells may be low even when blood levels appear normal.

If you’re experiencing insulin resistance, prediabetes, type 2 diabetes, fatigue, muscle cramps, poor sleep, or unexplained blood sugar issues, it may be worth discussing a more comprehensive magnesium assessment with your healthcare practitioner.

🥑 Foods rich in magnesium include pumpkin seeds, almonds, legumes, leafy greens, avocado, seafood, and dark chocolate.

Sometimes, the missing piece isn’t just about sugar. It’s about helping your cells respond properly.

Find above interesting, full article available here ↩️

https://www.ferfitdietetics.com.au/post/the-magnesium-insulin-connection-what-most-people-don-t-know-about-blood-sugar-control

OR
https://ferfit.page.link/Xe16

Early Menopause and Brain Fog: Can Menopause Accelerate Brain Aging and Dementia Risk? - Nutritional support

🧠✨ Brain fog during menopause is far more than “just stress” or aging. Many women notice changes in memory, concentration, mental clarity, or word recall during this stage of life and emerging research suggests there may be real biological changes happening inside the brain.

A large 2026 study involving more than 15,000 postmenopausal women found that earlier menopause was associated with biological markers linked to accelerated aging, inflammation, and brain aging pathways. Researchers also identified changes affecting myelin-producing brain cells, which are important for efficient communication between nerve cells.

🌸 Oestrogen appears to play a protective role in brain health by supporting blood flow, glucose metabolism, neurotransmitters, mitochondrial function, and inflammation regulation. When oestrogen declines earlier than expected, some of these protective effects may also reduce sooner.

🥗 Nutrition may also influence how the brain adapts during menopause. Unstable blood sugar levels can worsen fatigue, cravings, poor concentration, and mental exhaustion. Balanced meals with adequate protein, fibre-rich carbohydrates, healthy fats, omega-3s, magnesium, iron, B12, folate, and vitamin D may help support cognitive function and energy levels.

🏃‍♀️ Sleep, exercise, cardiovascular health, stress management, and a Mediterranean-style diet also continue to show strong associations with healthier cognitive aging.

Most importantly, menopause-related brain fog should not be dismissed. Women’s cognitive symptoms deserve to be taken seriously. 💜

Confused need more answers? Read here ↩️

https://www.ferfitdietetics.com.au/post/early-menopause-and-brain-fog-can-menopause-accelerate-brain-aging-and-dementia-risk-nutritional
OR
https://ferfit.page.link/GujU