• Past Studies Show That People Can Help Lower Their Osteoporosis Risk Through Certain Lifestyle Habs, Such As Eating A Well-Balanced Diet and Mainting to Healthy Weight.
  • New Study Says Following a Low-Calorie Mediterranean diet Coupled with Physical Activity May Help reduces Weight Loss- and age-related bone mineral density decline in Older Women Who has metabolic syndrome and Who has obesity or overweigh.
  • This Energy-Reded Version of the Mediterranean Diet Still Contains Healthy Foods Such As Fruits, Vegetables, Legumes, Olive Oil, and Fish, But With Controlled Portion Sizes.

According to the International Osteoporosis Foundation, About One In Every Three Women and One In Every Five Men Over The Age of 50 Live With Osteoporosis – A Disease Where Bones Weaken and Become Prone to Fractures.

DUE TO OUR RAPIDLY AGING GLOBAL POPULATIONStudies Show that Osteoporosis Will Likely Become A Bigger Burden, With Sub Estimating The Amount of Osteoporosis-Related Hip Fractures to Almost Double in 2050share to 2018 Statistics.

Past Studies Show there are subject ways in which People Can Help Reduces their risk of developing osteoporosis, Such as eating a well-balanced diet rich in Calcium and vitamin Dnot smoking, participating in Exercises That Strengthen The Muscles and Bones, and Mainting to Healthy Weight.

“As People Age, Specially Women after Menopause, BMD (Bone Mineral Density) tends to decline, raishing the risk of osteoporosis and fractures, which can significantly apfect quality of life and the ability to live independently, ”Jesús F. García-Gavilán, PHD, to Lecturer in the Department of Biochemist and Biotechnology at The University Rovira I Virgili in Spain in Spain Medical News Today.

“Identifying Effective and Sustainable Strategies to Preserve BMD IS Crucial To Prevent Tohe Outcomes and Mitigate The Public Health Burden Related to Age-Related Bone Loss,” He Said.

García-Gavilán Is The Co-Lead Author of A New Study Recently Published in the Journal Jama Network Open that has found following that following a low-Calorie Mediterranean diet coupled with physical activity May help reduces Weight Loss- and age-related bmd decline in Older Women who has metabolic syndrome and Who has obesity or are overweight.

What is an an energy-reduced Mediterranean diet?

For this study, study study participants from the Prevention with Mediterranean Diet-Plus (Predimed-Plus) Clinical Trial, Which Was driving in Spain Between October 2013 and December 2016.

This Study Included 924 Male and female participants with an avege age of 65, all of whom had metabolic syndrome and were Eithher Overweight Or Obese.

“Metabolic syndrome is a collection of metabolic and health issues that offe Molecule) in Blood, ”García-Gavilán Detailed.

“Individuals with metabolic syndrome are at an increase Population for This Type of Research, ”He Said.

Study participants were Randomly placed in one of Two Groups-One Following An Energy-Deduce Mediterranean Diet (which is loower in calories than the standard diet) and Increased Physical Activity, and the other Group Followed a Normal Mediterranean Diet With No Extra Exercise.

“An energy-reduced Mediterranean diet is a variation of the traditional Mediterranean diet that counts fewe calories. It still emphasizes Healthy Foods Such as fruits, vegetables, legumes, olive oil, and fish, but with controlled portion sizes to support weight loss. Mediterranean diet is also to Healthy Dietary Pattern, But It (IS) Typically Food consumed Without Specific Limits on Portion Sizes. ”
-F. García-Gavilán, PHD

“Significant Benefits” for Women’s Bones, Health

Study Participants Also Had Their Bone Mineral Density (BMD) Measured at The Start of the Study, As Well As At One and Three Years of Follow-Up.

“The Mediterranean Diet has been Associated with Many Health Benefits; However, ITS Specific Effects on Bone Health During Weight Loss and Aringing Have Not Been Thoroughly Investigated,” García-Gavilán Said. “Given that Physical Activity Also contribute to mainting bone strength, we aimed to explore whether combining both in a Structured Lifestyle Intervention Could Protect Against Bone Loss in Older Adults, particularly in the context of intentional weight reduction.”

UPON ANALYSIS, REFOCHERS FOUND THAT STUDY participants Who Followed an energy-reduced Mediterranean diet and increased their physical activity produced significant beneficiant Effects on BMD, specially at the lumbar level in the Lower Back, Over Three Years Among Women.

“This finding is significant scholarship sicuses that weight lossn’t have to compromise bone Health,” García-Gavilán Explained.

“(A) Well-Balanced, reduced-Calorie Mediterranean Diet Combined with Physical Activity Can Assist Older Women not only in the 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

Scientists Did Report There Were No BMD Changes Observed in Male Participants.

WHY Reductive Fractures in Older Adults Are Important

MNT Had the Opportunity To Speak with Mir Ali, MD, A Board Certified General Surgeon, Bariatric armed and Medical Director of Memorialcare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, About This Study.

Ali commented I thought it was a good study that shows the importance of diet and exercise in maintoining bone Health.

“Loss of Bone Mineral density, specially 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 little significant thing. It’s a Serious Thing, and It’s Important to try to reduce that. ”
– Mir Ali, MD

“In Addition to looking at the diet and exercise, Other Things We recommend Like to see Next in This Research.

“And Even Further, Going Down To Which Supplement or The Amount of Replacement is ideal to Prevent Bone Loss,” He Said.

What Should i eat to improve my Bone Health?

As What We Eat Can Impact our Bone Health As We Age, We Asked Monique Richard, MS, RDN, LDN, A Registered Dieitian Nutritionist and Owner of Nutrition-in-Sight, for her top tips on the best diet Readers Should Follow for Good Bone Health.

Richard recommended:

  • Mimicking Dietary Patterns, as Culturally Approprot, and Accessible, Rich in Fruits and Vegetables, Unsaturated Fats, Lean Protein and Herbs and Spices, Such As The Dash Diet and Mediterranean Diet Which Have Strong Evidence in Contribution to Overall Health and Longevity.
  • Assessing Overall Dietary Intake of Bone-Building and Bone-Loving Nutrients Such As Profile, Source, and Amounts of Protein, Vitamins D, K, C, E, Calcium, Potassium, Magnesium, and Selenium by Working With a Registered Dieitian Nutritionist (RDN).
  • Incorpating Foods Rich in Nutrients Associated with Bone Density, Such As Leafy Greens, Fruits Rich In Fiber, Fish Like Sardines, Salmon, Tuna, Tofu, and Dairy.
  • GAUTING ADDITIONAL Dietary and Lifestyle Behaviors That May Impact Bone Health, Including Soft Drink Intake, Sugar, Caffeine, and Alcohol Intake, As Well As Whether A Person is a Smoker has a generic predisposition to osteoporosis, osteopenia, and/or spee. Absorption and The Bone Matrix in Addition to Their Current Health Status.

Richard Also recommended regularly incorporating Weight-Bearing Movement Two to Three Times A Week, Such As Resistance Training Using Free Weights, Weight Machines, Or Your Own Body Weight Aerobic-Cardio Activity Such as Walking, Running, Dancing, Or Swimming.

“As We Age, Continued Activity and Quality of Diet Remain Important Priorities. Bone Health is an Inside-Outside-In Job With With Denquate Nutrition Needed As a Foundation to Keep That Skeleton Strong and Vibrant.”
– Monique Richard, MS, RDN, LDN