New research suggests that older women struggling with metabolic syndrome, obesity, or being overweight can achieve both weight loss and improved bone density by adopting a low-calorie Mediterranean diet alongside an exercise regimen.
The study published in JAMA Network Open highlights how a calorie-controlled Mediterranean diet can be a game-changer in preserving bone mineral density (BMD) for older women grappling with metabolic issues or weight concerns.
Osteoporosis, the silent bone-weakening culprit, affects a staggering one in three women and one in five men over 50, according to the International Osteoporosis Foundation. This condition leaves bones fragile and prone to fractures.
With the global population aging rapidly, experts predict a doubling of osteoporosis-related hip fractures by 2050 compared to 2018 figures. This alarming trend underscores the critical need for practical, sustainable strategies to curb BMD loss and its associated risks, particularly for women navigating the post-menopausal years.
Previous studies have long touted lifestyle tweaks as key players in osteoporosis prevention. Think calcium—and vitamin D-rich diets, quitting smoking, and embracing bone-strengthening workouts.
Adding to this arsenal, researchers have uncovered promising results from the PREDIMED-Plus clinical trial conducted in Spain between October 2013 and December 2016. A low-calorie Mediterranean diet could be your bones’ new best friend.
The trial involved a diverse group of 924 men and women, averaging 65 years old, all dealing with metabolic syndrome or carrying extra weight.
For those unfamiliar, metabolic syndrome is like the body’s perfect storm: high blood pressure, elevated blood sugar, excess belly fat, low levels of “good” HDL cholesterol, and sky-high triglycerides. This combo pack significantly ups the ante for heart disease and diabetes.
The research team explained that people with metabolic syndrome are more likely to be recommended to lose weight for health purposes, and weight loss affects bone density, so they focused on a history of metabolic syndrome.
The participants were randomly divided into two groups: the first group engaged in active exercise and consumed a low-calorie Mediterranean diet that was lower in calories than a regular diet, while the second group consumed a regular Mediterranean diet without any extra exercise.
While limiting the amount of food consumed to lose weight, the low-calorie Mediterranean diet preserved the nutritious foods highlighted in the regular Mediterranean diet, such as fruits, vegetables, legumes, olive oil, and fish.
The participants’ BMD was assessed at the start of the study and during the first and third years of follow-up.
The study team pointed out that not enough research has been done on the precise effects of the Mediterranean diet on bone health as people age and lose weight.
They wanted to investigate whether a Mediterranean diet and exercise could help older adults lose weight while maintaining bone health because exercise is known to keep bones strong.
According to the analysis’s findings, the female participants in the first group who exercised and followed a low-calorie Mediterranean diet had noticeably better BMD, particularly in the lumbar and lower back. The male participants’ BMD did not, however, change significantly.
They viewed the study’s findings as promising since they demonstrated that losing weight does not necessarily have to come at the expense of bone health.
They went on to say that in addition to diet and exercise, they intend to look into how vitamin D and calcium supplements affect bone health and determine which supplements, in what amounts, are best for preventing bone loss.
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