No Worries About Bone Health Even When Losing Weight... Essential 'Diet' for Exercising Seniors

Spanish Research Team Finds
"Mediterranean Diet and Exercise... Improve Bone Density in Elderly Women"

A Mediterranean diet has been found to be effective in improving bone density in elderly women.

Mediterranean Salad. Pixabay

According to CNN recently, a research team from Rovira i Virgili University in Spain published findings in the American international journal 'JAMA Network Open' showing that women aged 55 to 75 who maintained a Mediterranean diet prevented the bone density loss that typically occurs during weight loss.

The study was conducted as part of a randomized clinical trial aimed at lifestyle improvement across 23 medical centers and hospitals in Spain. A total of 924 elderly participants suffering from metabolic syndrome due to overweight or obesity took part. Half of the participants were randomly assigned to follow a Mediterranean diet without calorie restriction or mandatory exercise.

The other half were encouraged to walk at least 45 minutes a day, six days a week, and perform strength, flexibility, and balance exercises three times a week. Their diet involved consuming about 30% fewer calories than usual, with only the Mediterranean diet allowed. Elderly female participants in this group showed significant improvement in bone density after three years, particularly effective in increasing lumbar spine bone density.

Lead researcher Garcia Gavilan explained, "Losing weight through diet alone can reduce bone density, posing risks for the elderly. Also, exercise alone does not always prevent these issues."

He added, "The novel aspect of this study is that combining a balanced low-calorie Mediterranean diet with physical activity can prevent bone density loss in elderly women. It shows that not only calorie intake but also the type of diet is important in weight loss."

The Korea Walking Association is holding a walking event for elderly health and dementia prevention. Asia Economy DB

Dr. Andrew Freeman, head of cardiovascular prevention and wellness at the National Jewish Health, said, "Living an active lifestyle and eating simple plant-based foods improves all body systems, including bone density."

The Mediterranean diet refers to the traditional eating habits of Mediterranean coastal countries such as Greece, Italy, and Spain. It is characterized by limiting red meat and processed foods as much as possible and focusing on plant-based foods like vegetables, fruits, nuts, and olive oil.

Garcia Gavilan explained why the Mediterranean diet helps improve bone density: "The Mediterranean diet is rich in nutrients beneficial for bone health. Nuts and dairy products contain essential calcium, magnesium, and vitamin D, and olive oil’s healthy fats have been shown to reduce inflammation." He added, "Consuming these nutrients together can lower the risk of bone density loss, especially in the elderly."