Bone health becomes pivotal with age, especially for women who have gone through menopause. Osteoporosis, a condition that diminishes bone strength and heightens fracture susceptibility, impacts a considerable section of the older demographic. Combating age-associated bone loss may be possible through a recent study’s findings that suggest combining moderate exercise with a reduced-calorie Mediterranean diet.
The Ailment: Osteoporosis in an Aging World
One in three women and one in five men above the age of 50 are diagnosed with osteoporosis, making it a growing global concern. The International Osteoporosis Foundation states that the ageing population will contribute to the rampant growth of these figures. In fact, there are estimates indicating a nearly twofold increase in osteoporosis-related hip fractures from 2018 to 2050. This alarming statistic further emphasises the need for proactive measures.
Past Research: The Fundamentals of Bone Health
Prior studies have identified a number of osteoporosis-preventive lifestyle practices, which are:
- Consuming a well-balanced diet that contains calcium and Vitamin D.
- Abstaining from smoking.
- Participating in weight-bearing physical activities that enhance muscle and bone strength.
- Having an appropriate body weight.
A New Study: The Impact of the Mediterranean Approach
In an article published recently in the JAMA Network Open Journal, further considerations for the maintenance of bone health are offered. The study indicates that an energy-restricted Mediterranean diet alongside physical exercise may assist older women with metabolic syndrome who are either overweight or obese in mitigating the rate of decline in bone mineral density (BMD) due to weight loss and ageing.
Comprehending Metabolic Syndrome: A Major Risk Factor
The focus of the research was a population exhibiting metabolic syndrome, which is a constellation of health problems arising simultaneously. “Metabolic syndrome involves a plethora of factors. In this case, we are talking about high blood pressure, high blood glucose levels, high amounts of visceral fat, low levels of HDL cholesterol and high levels of triglycerides in the blood,” as explained by Dr. García-Gavilán. People with this syndrome have a greater probability of developing heart disease and diabetes. The researchers decided to study this population because they are more likely to receive advice to lose weight, which can impact bone density.
Study Design: Diet and Exercise Intervention
The researchers analysed data from clinically tested subjects in the Prevención con Dieta Mediterránea-Plus (PREDIMED-Plus) Study, which spanned from October 2013 to December 2016 in Spain. A total of 924 male and female participants with a mean age of 65 years were included in the study. All subjects had metabolic syndrome and were either overweight or obese. Subjects were randomly divided into 2 groups.
- One group was placed on an energy-restricted Mediterranean diet (caloric restriction compared to a standard diet) and increased physical activities.
- The second group was placed on a normal Mediterranean diet and did not increase their exercise levels.
Measuring Bone Mineral Density: Tracking Changes Over Time
Researchers have measured the participants’ BMD at the baseline and again at one and three years of follow-up. This enabled them to monitor the changes in bone density over time and assess the impacts from both interventions.
Significant Benefits: A Focus on Women’s Bone Health
The analytics from the study showed that women who adhered to the energy-restricted Mediterranean diet along with heightened physical activity saw particularly noteworthy improvements in BMD during the three-year study period, especially in the lumbar spine.
Weight Loss and Bone Health: A Positive Connection
Dr. García-Gavilán emphasised the significance of this finding by saying, “This is important because it shows that weight loss does not have to be detrimental to bone health.” It answers the question regarding the impacts of weight loss on older adults, which is often associated with enhanced bone fragility and increased fracture risk.
Expert Commentary: Additional Research is Necessary
Dr. Mir Ali, a general surgeon and medical director of a surgical weight loss centre, has his own views on the study, as it has some value in proving the effectiveness of exercise and diet on bone health. He remarks how future research can evaluate the role of vitamin D and calcium together with diet and exercise intervention in devising strategies in osteopenia and osteoporosis preventative strategies.
Nutrition Strategy: Bone-Strengthening Foods
For a more actionable approach, the article cites the advice of a registered dietitian nutritionist, Monique Richard, who focuses on the Mediterranean diet or the DASH diet. She points out:
- Increasing consumption of fruits and vegetables
- Consumption of unsaturated fats such as olive oil
- Clean sources of proteins
- Spices and herbs
She also underlined the importance of evaluating dietary habits in terms of the intake of the essential nutrients for bone health, which include proteins, vitamins D, K, C, and E, calcium, potassium, magnesium, and selenium. She suggested some foods with these nutrients, which are leafy greens, fibre-rich fruits, certain fish such as sardines, salmon, and tuna, tofu, and some dairy products.
Lifestyle Factors: More Than Just Diet and Exercise
The article recognises other lifestyle factors that may affect bone health, such as
- Consumption of soft drinks
- Consumption of sugar, caffeine, and alcohol
- Smoking
- Family history of osteoporosis or osteopenia
An Integrated Strategy for Bone Health
While there is strong evidence that a Mediterranean-style diet paired with physical exercise benefits bone health in older women, it is equally important to recognise that multifactorial elements such as genetic factors, lifestyle habits, and nutrition also affect bone health. To sustain strong bones and prevent osteoporosis throughout one’s life, a balanced, multidimensional approach focused on all these components is critical.
