Weight loss is tricky at any age, but with an advancing age it may get even more challenging. Slowed metabolism, reduced physical activity, and hormone changes can all contribute to accumulation of stubborn body fat. With age, bone density gradually decreases increasing risk of osteoporosis, falls and fractures. However, this can be corrected to a great extent, reveals a
new study published in journal JAMA Network Open.
Scientists in the new research have found that combining a modified version of a popular diet with a specific exercise regimen can help improve bone density, significantly enhancing the quality of life for elderly individuals.
In the study, elderly individuals were asked to follow a reduced-calorie Mediterranean diet, daily walks and resistance training for three years, which improved their bone density, especially in their lower backs.
As part of the specially-designed wellness regimen for the elderly women in the age group of 55 to 75, a modified version of the traditional Mediterranean diet with approximately 30% fewer calories than their usual intake was included.
Another bright side of the study was that the elderly women involved in the study also experienced lesser bone deterioration that usually occurs with weight loss. Reduction in bone density is a serious side effect of losing weight loss in traditional way for elderly as this can affect their mobility.
“What is new in this study is the finding that combining a well-balanced, reduced-calorie Mediterranean diet with physical activity can prevent bone loss in older women, even while they are losing weight,” coauthor Jesús Francisco García-Gavilán, a senior biostatistician at the University Rovira i Virgili in Tarragona, Spain told CNN. “This emphasizes that the type of diet is important during weight loss, not just the calorie intake."
What is the Mediterranean Diet?
The Mediterranean Diet focused on plant-based foods like vegetables, fruits, beans, lentils, and healthy fats like extra virgin olive oil, and omega-3 fatty acids. This eating pattern can guard against coronary artery disease (CAD), lower risk of metabolic syndrome, promote healthy gut microbiota, keep the brain sharper, lower the risk of cancer, and boost longevity. It can also reduce risk of dementia, depression, diabetes, high cholesterol, and memory loss. No wonder, the diet occupied the top spot in the Best Diets ranking by US News and World Report for the seventh year in a row.
How the study was carried out
The study followed 924 individuals in the age group of 55-75 years. Participants were required to meet at least three criteria for metabolic syndrome as defined by the International Diabetes Federation and other organizations - hypertension, high triglyceride, low high-density lipoprotein, and high fasting glucose levels, and central obesity. The study was part of PREDIMED-Plus trial, a randomized clinical trial on lifestyle interventions conducted in 23 medical centers and hospitals in Spain. Half of the participants followed a Mediterranean diet with no restrictions on calories and no requirement to exercise.
While the other half were asked to walk for a minimum of 45 minutes per day, six days a week and to do strength, flexibility and balance exercises three days per week. Their diet was modified to reduce 30% calories than they consumed normally and they were only allowed a Mediterranean-style eating plan. Women in the group reported stronger bones at one year and at three years into the study.
“While previous results from the PREDIMED-Plus trial highlighted benefits for maintaining lean mass and losing weight, this is the first publication to demonstrate that these lifestyle changes can also help preserve bone density, especially in older women,” García-Gavilán said.
Eating the Mediterranean way has been linked to reductions in the risk for breast cancer, dementia, depression, diabetes, high cholesterol and memory loss. Adherence to the diet can also lead to a healthier heart, weight loss and longer life.
How does Mediterranean diet prevent bone loss
The secret lies in the components of the award-winning diet that provides a perfect mix of nutrients for maintaining your bone health. While nuts and dairy products provide essential calcium, magnesium, and vitamin D, healthy fats, such as those found in olive oil, reduce inflammation. Antioxidants in vitamin C from fruits and vegetables can support bone health. Vitamin K found in vegetables such as spinach could help in bone formation.
In all, eating a nourishing diet and doing the right physical activity, can help slow down aging and preserve bone health in older adults.
The Mediterranean diet focuses on whole, plant-based foods like fruits, vegetables, legumes, whole grains, and nuts. It includes healthy fats, especially olive oil, and moderate amounts of fish, poultry, and dairy. Red meat and processed foods are limited, while herbs and spices are used for flavor.
Seniors can also benefit by a series of exercises. They can help them maintain health, mobility, and independence. Gentle activities like walking improve cardiovascular health and stamina, while chair exercises are ideal for those with limited mobility, helping boost circulation and flexibility. Light strength training using resistance bands or small weights helps preserve muscle mass and bone density. Balance-focused movements, such as standing on one foot or practicing tai chi, can significantly reduce the risk of falls. Lastly, daily stretching helps ease stiffness and keeps joints flexible, promoting better movement throughout the day.
Small lifestyle changes can go a long way in protecting your bones as you age. Pairing the right diet with consistent movement can make aging healthier and more active. It’s never too late to start taking care of your bones — one step, one meal at a time.
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