Mediterranean diet and improved bone health
In modern-day studies, a low-calorie Mediterranean food plan balanced with some exercising turn out to be shown to assist in weight loss while preventing bone loss with growing old. The development in bone formation can be found especially in obese and obese girls suffering from metabolic syndrome.
Risk and prevention of osteoporosis
Osteoporosis is a disease wherein the bones end up fragile and fracture quite simply. The International Osteoporosis Foundation reviews that as a minimum one woman and one in five guys above the age of fifty be afflicted by this circumstance.
This risk grows with age. As consistent with projections, with the aid of 2050, the incidence of osteoporosis-associated hip fractures should nearly double in comparison to 2018. In this type of case, this chance may be prevented to a large extent via modifying the way of life in time.
What is a low-calorie Mediterranean diet?
Mediterranean weight loss program refers to a meals consisting predominantly of culmination, veggies, whole grains, pulses, olive oil and fish. It is located to be beneficial for both the body and the coronary heart. But when taken along with low calories i.e. consumed in small amounts, this diet proves to be helpful in weight reduction too.
The Mediterranean low-calorie eating regimen still has all the equal healthy foods, handiest their quantity is confined. It is a weight loss plan aimed toward weight loss at the same time as on the equal time handing over all the wished nutrients to the body.
Who was included in the study?
The research involved 924 male and female patients from a big clinical trial “PREDIMED-Plus” in Spain. They all had an average age of 65 years and were obese or overweight with metabolic syndrome.
Metabolic syndrome is a medical circumstance wherein numerous troubles may take place at the identical time – like excessive blood strain, high sugar, fat around the belly, low precise cholesterol (HDL) and excessive triglycerides.
These individuals had been separated into two companies – one become provided with a Mediterranean eating regimen of low calories and bodily exercise, whereas the opposite was supplied with an normal weight loss program however did no longer get any workout.
What was found in this study?
The bone mineral density (BMD) of the individuals become monitored over the route of the 3 year study. The findings have been unambiguous — ladies who consumed a low-calorie Mediterranean weight loss plan and exercised frequently had stronger bones inside the lumbar backbone.
This indicates that weight loss does not have to make bones weaker when accompanied by adequate diet and exercise. This method can be an effective and safe means of keeping bones healthy, particularly for older women.
No notable changes in bone density were observed in men, though.
Why is bone health important as we age?
As we age, bones weaken. Especially older people are at a higher risk of bone fractures. For example, if someone breaks a hip at age 70 or 80, it can be fatal in 20 to 30 percent of cases.
That’s why doctors and experts recommend making lifestyle changes — such as eating right and exercising regularly — to keep bones strong.
What to eat for bone health?
Monique Richard, a registered dietitian, offers the subsequent nutritional recommendation for bone fitness:
- Adhere to a weight reduction approach that consists of the DASH or Mediterranean diets this is rich in end result, vegetables, lean meats, wholesome fats, and herbs.
- Consult a nutrition specialist to have your levels of calcium, nutrition D, K, C, E, potassium, magnesium, and protein assessed.
- Consume spinach, bathua, broccoli, oranges, fish (sardines, salmon), tofu and milk/dairy meals.
- Restrict caffeine, soft drinks and alcohol. Also, avoid smoking.
- Individuals with a family history of bone diseases should be particularly careful.
Bone-Strengthening Exercises
Exercise is as essential as ingesting nicely. Perform weight-bearing sports 2 to three instances per week — which includes:
- weight lifting
- body weight exercises (pushups, squats)
- yoga, Pilates, tai chi
- and regular walking, running, dancing or swimming
Conclusion: Bone care is important from the inside and outside
As we grow older, our body’s requirements change. But bone health requires attention right from the start. Balanced diet, proper nutrition and regular exercise — this is the triangle that can avoid bone fracture.
In the opinion of dietitian Monique Richard, “Bone care is important from inside as well as outside. Exercise is as essential as food — only then can our bones stay strong even with age.”
FAQs
How does the Mediterranean diet affect bone health in older women?
It helps preserve bone mineral density, especially in the spine, during weight loss in women with metabolic syndrome and obesity.
What did the new study find about diet and exercise in older adults?
Combining a reduced-calorie Mediterranean diet with physical activity helps reduce age-related bone loss in older women.
Why is bone mineral density (BMD) important for aging adults?
Low BMD increases fracture risk, impacting mobility, independence, and quality of life, especially in postmenopausal women.