New clinical studies underscore the power of an energy-deficient Mediterranean style eating pattern for promoting healthy weight and bone metabolism. Overall, this updated take on the classic Mediterranean diet emphasizes healthy movements and eating habits. It provides great lower calorie alternatives, while still delivering the nutrients your body needs. This eating plan emphasizes a variety of fruits, vegetables, lean proteins, and healthy fats. Furthermore, it makes it culturally appropriate for everyone and very accessible to most people.
Most people have heard of the Mediterranean diet and its health promoting attributes. It even helps us live longer lives. The old school version often features nutrient-rich foods eaten without overemphasis on portion control. The energy-reduced Mediterranean diet emphasized portion control. It’s notable for its emphasis on nutritious staples like legumes, olive oil and fish. This carefully conceived strategy fosters weight loss while protecting participants from ingesting unhealthy levels of macronutrients.
Studies have shown that the energy-moderated Mediterranean diet is especially protective for older adults. It addresses the need to pair a balanced dietary pattern with regular physical activity to protect bone health and reduce fracture risk. Osteoporosis affects an estimated one in three women and one in five men age 50 and older. Sadly, this reality is still a big challenge for many. The disease leaves bones fragile and brittle, increasing the risk of fractures—a potentially fatal diagnosis, particularly among the elderly.
F. García-Gavilán, PhD, a researcher on the study, stresses the importance of this big-picture dietary strategy for improving older women’s bone health.
“A well-balanced, reduced-calorie Mediterranean diet combined with physical activity can assist older women not only in losing weight but also in protecting their bones, particularly in the spine, where bone loss can lead to serious fractures and disability.” – F. García-Gavilán, PhD
As individuals grow older, the need to protect bone density is essential. Experts urge greater attention to diet-based intake of bone-building nutrients. Notably, these nutrients— protein, vitamins D and K, calcium, potassium, magnesium, and selenium— all are essential in supporting bone health. Together, these nutrients make a complete package that supports a strong skeletal foundation and can help reduce the risk of developing osteoporosis.
The International Osteoporosis Foundation reports concerning statistics: a fracture in the hip for individuals in their 70s carries a mortality rate of 20-30%. Such staggering numbers underscore the importance of taking preventive action now. We are on particularly shaky ground with those at increased risk due to advancing age or other underlying health concerns.
Mir Ali, MD, highlights the seriousness of bone fractures in older adults.
“Loss of bone mineral density, especially as you age, can make a person prone to fractures and weakness. And a fracture in older patients, like in their 70s and 80s, can be a very significant thing.” – Mir Ali, MD
Other experts suggest that vitamin D and calcium supplementation be used to improve bone health. This advice pairs well with food advice for best results. Ali stresses that looking at differences between the populations that do and do not take these supplements can lead to key discoveries. This type of research would greatly inform future studies.
The energy-reduced Med Diet emphasizes foods high in nutrients and low in energy. It further enables older adults to remain at a healthy weight. This demographic is often faced with difficulties associated with metabolic syndrome as well. This complex set of health conditions can dramatically increase one’s risk for heart disease and diabetes. By studying people with metabolic syndrome, researchers hope to more accurately learn how weight loss can affect bone density.
The Mediterranean diet is packed with health benefits. Despite this, we have much to learn about the direct impact of exercise on bone health through the process of weight loss and aging. There is strong evidence that it contributes to our overall health. Beyond this largely unknown general description, the specific ways that running influences bone density remain mainly unstudied.
“Individuals with metabolic syndrome are at an increased risk of heart disease and diabetes. We focused on this group because they are more likely to receive recommendations to lose weight for their health, and weight loss can influence bone density, making them a critical population for this type of research.” – F. García-Gavilán, PhD
We’re living in the midst of growing awareness that nutrition, including calcium behaviors, are critical to bone health. Experts have been advocating for dietary patterns that facilitate weight control while promoting optimal skeletal health.
As awareness grows regarding the importance of nutrition in maintaining bone health, experts continue to advocate for dietary patterns that benefit both weight management and skeletal integrity.
“As we age, continued activity and quality of diet remain important priorities. Bone health is an inside-out-outside-in job with adequate nutrition needed as a foundation to keep that skeleton strong and vibrant.” – Monique Richard, MS, RDN, LDN
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