- Previous studies show that people can help reduce their risk of osteoporosis thanks to certain lifestyle habits, such as eating a well -balanced diet and maintaining healthy weight.
- A new study indicates that following a little calorie Mediterranean diet, associated with physical activity, can help reduce the decline in density of bone minerals linked to weight loss and age in elderly women who suffer from metabolic syndrome and who have obesity or overweight.
- This reduced energy version of the Mediterranean diet still contains healthy foods such as fruits, vegetables, legumes, olive oil and fish, but with controlled portions.
“As people age, especially women after menopauseBMD (
“The identification of effective and sustainable strategies to preserve the DMO is crucial to prevent these results and mitigate the burden of public health related to age-related bone loss,” he said.
García-Gavilán is the co-author of a new study recently published in the journal
This study included 924 male and female participants with an average age of 65, which all had a metabolic syndrome and were overweight or obese.
“People with metabolic syndrome run an increased risk of heart disease and diabetes. We focused on this group because they are more likely to receive recommendations to lose weight for their health, and weight loss can influence bone density, making it an essential population for this type of research, “he said.
Study participants were randomly placed in one of the two groups – a following a Mediterranean regime reduces energy (which is lower in calories than the standard diet) and increased physical activity, and the other group has followed a normal Mediterranean diet without additional exercise.
“A Mediterranean regime reduced to energy is a variation in the traditional Mediterranean diet which contains fewer calories. It emphasizes healthy foods such as fruits, vegetables, legumes, olive oilAnd fish, but with controlled portions to support weight loss. The traditional Mediterranean diet is also a healthy diet, but it is generally foods consumed without specific limits for the size of the portions. »»
– F. García-Gavilán, Phd
Study participants also had their bone mineral density (DMO) measured at the start of the study, as well as 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 aging have not been studied in depth,” said García-Gavilán. “Since physical activity also contributes to the maintenance of the bone force, we have aimed to explore whether the combination of both a structured lifestyle intervention could protect against bone loss in the elderly, especially in the context of the intentional reduction in weight.”
During the analysis, the researchers found that the participants in the study who followed a Mediterranean diet reduced by energy and increased their physical activity produced significant beneficial effects on the DMO, especially at the lower back, over three years in women.
“This observation is important because it indicates that weight loss does not have to compromise bone health,” said García-Gavilán.
“(A) A well -balanced Mediterranean diet reduced to calories combined with physical activity can help elderly women not only lose weight, but also to protect their bones, especially in the spine, where bone loss can cause serious fractures and disabilities.”
– F. García-Gavilán, Phd
Scientists reported that there were no DMO changes observed in male participants.
Mnt had the opportunity to speak with Mir Ali, MDA certified general surgeon of the Board of Directors, a bariatric surgeon and medical director of the Surgical-Weight MemorialCare Loss Center at the Orange Coast Medical Center in Fountain Valley, California, about this study.
Ali said he thought it was a good study that shows the importance of food and exercise in maintaining bone health.
“The loss of bone mineral density, especially as you get older, can make a person subject to fractures and weakness. And a fracture in older patients, as in the 1970s and 80s, can be a very important thing. Someone fractures his hip in the 70s, there is one (there is one (there is one (20-30%) mortality associated with him. So it’s a serious thing, and it’s important to try to reduce this. »»
– Mir Ali, MD
“In addition to looking at the diet and the exercise, other things we recommend are vitamin D and calcium supplements, so comparing the groups that have taken these supplements in relation to not taking these supplements, I think it would be useful,” replied Ali when he was asked what he would like to see in this research.
“And even further, by descending into which the supplement or the quantity of replacement is ideal for preventing bone loss,” he said.
Like what we eat may have an impact on our bone health as we get older, we have asked Monique Richard, MS, RDN, LDNA nutritionist dietitian and owner of nutrition in the aim, for his best advice on the best regimes, readers should follow for good bone health.
- Imitating food models, as culturally appropriate and accessible, rich in fruits and vegetables, unsaturated fats, lean and herbs and spices, such as the Dash diet And the Mediterranean regime that have solid evidence by contributing to overall health and longevity.
- Evaluation of the global food supply of bone construction and nutrients that love bones such as profile, source and quantities of protein, vitamins d, K,, C,, Ecalcium, potassium,, magnesiumAnd selenium By working with a nutritionist dietitian (DRN).
- Incorporating foods rich in nutrients associated with bone density, such as Leafy greens,, fruits rich in fibers, fish like sardines, salmon, tuna, tofuand dairy.
- Evaluate additional eating and lifestyle that may have an impact on bone health, including consumption of carbonated drinks, sugar, caffeineand the supply of alcohol, as if a person is smoked has a genetic predisposition to osteoporosis, osteopeniaand / or specific nutrients affecting absorption and bone matrix in addition to their current state of health.
Richard has also regularly recommended the integration of weight movement two to three times a week, such as resistance training using free weights, weight machines or your own body weight (plumbing),, Pilates,, yogaAnd Tai Chiin addition to regular aerobic activity such as walk,, runningDance, or swimming.
“As we age, continuous activity and the quality of food remain important priorities.
– Monique Richard, MS, RDN, LDN