A new study reveals that older women who followed a reduced-calorie Mediterranean diet, combined with walking and resistance training for three years, saw improvements in bone density, particularly in their lower backs.
The Mediterranean diet in this study involved consuming about 30% fewer calories than usual while still following the traditional Mediterranean eating plan, which emphasizes plant-based foods, whole grains, and healthy fats.
Study Details
The study, published Tuesday in JAMA Network Open, focused on women aged 55 to 75. It found that participants were able to prevent the typical bone deterioration that often occurs during weight loss. This is significant, as previous research has shown that weight loss, especially from dieting alone, can lead to reduced bone density, which poses risks for older adults.
“We know that dieting can lead to bone loss, and exercise alone doesn’t always prevent it. What’s new here is that combining a reduced-calorie Mediterranean diet with physical activity can protect bone health even during weight loss,” said coauthor Jesús Francisco García-Gavilán, a senior biostatistician at the University Rovira i Virgili in Tarragona, Spain.
The Importance of the Mediterranean Diet
This research is part of the PREDIMED-Plus trial, a large study involving 924 older adults with metabolic syndrome, obesity, or overweight. Participants were split into two groups: one group followed a Mediterranean diet with no calorie restrictions or exercise requirements, while the other group followed a calorie-reduced Mediterranean diet along with daily walking and strength training.
After one and three years, the women who combined diet and exercise showed significantly improved bone density, with stronger bones in the lower back.
“While prior findings from the PREDIMED-Plus trial focused on maintaining lean mass and weight loss, this is the first study to show how these lifestyle changes also preserve bone density, particularly in older women,” said García-Gavilán.
What’s Behind the Mediterranean Diet’s Benefits for Bone Health?
The Mediterranean diet is known for its emphasis on plant-based meals, such as fruits, vegetables, whole grains, beans, and seeds, with moderate amounts of healthy fats like extra-virgin olive oil. Red meat is consumed rarely, while healthy fats, such as those in olive oil, help reduce inflammation. The diet also encourages oily fish rich in omega-3 fatty acids, while limiting eggs, dairy, and poultry.
The diet has been linked to a reduced risk of various health conditions, including breast cancer, dementia, depression, diabetes, and heart disease. But why does it help preserve bone health?
“The Mediterranean diet is packed with nutrients essential for bone health,” García-Gavilán explained. “Nuts, dairy, and certain vegetables provide calcium, magnesium, and vitamin D, all crucial for maintaining bone density. Olive oil and healthy fats also reduce inflammation, while antioxidants from fruits and vegetables protect bone cells. Other nutrients, like vitamin K, help with bone formation.”
Conclusion
This study underscores the importance of combining diet and exercise to protect bone health in older adults. As we age, maintaining bone density becomes increasingly important, and a well-balanced Mediterranean diet can play a significant role in preventing bone loss.
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