Older women who stayed on a reduced-calorie Mediterranean diet, walked and did resistance training for three years improved their bone density, especially in their lower backs, a new study found. “A reduced-energy Mediterranean diet involves participants consuming a modified version of the traditional Mediterranean diet with approximately 30% fewer calories than their usual intake,” said coauthor Jesús Francisco García-Gavilán, a senior biostatistician at the University Rovira i Virgili in Tarragona, Spain. Women in the study, who ranged in age from 55 to 75, were also able to prevent bone deterioration that typically occurs during weight loss, according to the research published Tuesday in the journal JAMA Network Open. “Previous research has indicated that losing weight, particularly through diet alone, can lead to a reduction in bone density, which poses risks for older adults. Additionally, exercising alone does not always prevent this issue,” García-Gavilán said in an email. “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,” he said. “This emphasizes that the type of diet is important during weight loss, not just the calorie intake.” The results of the study are not that surprising, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. “When you practice the lifestyle that human beings were always meant to live, which is moving a lot and eating predominantly simple, plant-based foods, all sorts of systems get better, including bone density,” said Freeman, who was not involved in the new research. Why the Mediterranean diet? The new study is part of the PREDIMED-Plus trial, a randomized clinical trial on lifestyle interventions conducted in 23 medical centers and hospitals in Spain. The trial included 924 older adults with metabolic syndrome who were overweight or had obesity. Half were randomized to eating a Mediterranean diet with no restrictions on calories and no requirement to exercise. The other half were encouraged to walk for a minimum of 45 minutes per day six days per week and to do strength, flexibility and balance exercises three days per week. Their diet was cut to about 30% fewer calories than they typically consumed and only from a Mediterranean-style eating plan. Women in this group saw significantly 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. The award-winning Mediterranean diet features simple, plant-based cooking, with much of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all, and sugar and refined foods are avoided. Red meat is used sparingly, often only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet. 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. But exactly why would the meal plan help preserve bone? “The Mediterranean diet is rich in nutrients that promote bone health,” García-Gavilán said. “Nuts and dairy products provide essential calcium, magnesium, and vitamin D. Healthy fats, such as those found in olive oil, have been shown to reduce inflammation.” Antioxidants such as vitamin C from fruits and vegetables may help protect and support bone cells, García-Gavilán added, while other important vitamins, like vitamin K found in vegetables such as spinach, play a role in bone formation. “Together, these nutrients can lower the risk of bone loss and support bone maintenance, especially as we age,” García-Gavilán said. “Understanding this nutritional context is crucial for maintaining our long-term quality of life.”
Lower-calorie Mediterranean diet and exercise limit bone loss, even during weight loss, study finds
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"Study Finds Mediterranean Diet and Exercise Help Preserve Bone Density in Older Women"
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TruthLens AI Summary
A recent study published in JAMA Network Open highlights the benefits of a reduced-calorie Mediterranean diet combined with exercise for older women, particularly in preserving bone density during weight loss. The research involved women aged 55 to 75 who participated in a three-year program that included walking and resistance training alongside a modified Mediterranean diet, which consisted of approximately 30% fewer calories than their usual intake. Coauthor Jesús Francisco García-Gavilán emphasized that while weight loss often leads to bone density reduction, this study demonstrates that a well-balanced, calorie-restricted Mediterranean diet, paired with physical activity, can effectively prevent bone loss. This finding is significant as it shifts the focus from merely calorie counting to the importance of the diet's quality during weight loss efforts. Dr. Andrew Freeman, who was not involved in the study, noted that adopting a lifestyle centered around movement and plant-based foods can enhance various health systems, including bone health.
The study is part of the larger PREDIMED-Plus trial, which explored lifestyle interventions among 924 older adults with metabolic syndrome in Spain. Participants were divided into two groups: one followed a Mediterranean diet without calorie restrictions, while the other adhered to a reduced-calorie Mediterranean diet along with a structured exercise regimen. Results showed that women in the latter group exhibited significantly stronger bones after one and three years. The Mediterranean diet, characterized by its emphasis on fruits, vegetables, whole grains, healthy fats, and limited red meat, has been associated with various health benefits, including reduced risks of chronic diseases. The diet's nutrient-rich profile, including essential vitamins and minerals, supports bone health by reducing inflammation and promoting bone maintenance. García-Gavilán concluded that understanding the nutritional context of such diets is vital for enhancing long-term quality of life as individuals age.
TruthLens AI Analysis
The article presents findings from a recent study that emphasizes the benefits of a lower-calorie Mediterranean diet combined with exercise for older women, particularly regarding bone density. This research highlights an important intersection of nutrition and physical activity, especially in the context of weight loss and its effects on bone health.
Purpose of Publication
The intent behind releasing this information appears to be to promote healthier lifestyle choices among older adults, particularly women. By showcasing the positive outcomes of a Mediterranean diet paired with exercise, the study aims to encourage dietary changes that could mitigate health risks associated with aging and weight loss.
Public Perception
This article seeks to foster a perception of hope and empowerment among older women, suggesting that they can actively influence their health through diet and exercise. It positions the Mediterranean diet as a beneficial choice, potentially leading to a more favorable view of plant-based diets within this demographic.
Information Omission
While the study presents beneficial findings, it may downplay the complexities of individual dietary needs and the potential challenges of adhering to a specific diet. The risk factors associated with weight loss and diet, such as the psychological aspects of dieting or the nutritional adequacy of the Mediterranean diet for all individuals, are not discussed in depth.
Reliability of the Information
The study is grounded in clinical research and is published in a reputable journal, which lends credibility to its findings. However, the generalizability of the results may be limited to the study's specific population, which could affect its applicability to a broader audience.
Broader Context
Comparing this article to others on diet and health, there is a consistent trend in promoting Mediterranean diets in the context of chronic disease prevention. This aligns with a growing body of research supporting plant-based diets as beneficial for overall health.
Potential Societal Impact
The findings could influence public health initiatives aimed at older adults, encouraging programs that promote physical activity and healthy eating. Economically, an increased focus on wellness could boost the market for health foods and fitness programs tailored to older populations.
Target Audience
This article appeals mainly to older women, health-conscious individuals, and professionals in the healthcare sector. It encourages a demographic that values lifestyle choices in managing health and longevity.
Market Implications
While the article itself may not directly impact stock markets, companies involved in health foods, fitness, and wellness programs could see a positive response as public interest in these areas increases.
Geopolitical Relevance
This research does not directly relate to global power dynamics but aligns with current health trends emphasizing preventative care and lifestyle management, which are crucial in discussions about aging populations around the world.
AI Influence
There is a possibility that AI tools were utilized in the writing or data analysis process of this study, particularly in managing large datasets or generating summaries. However, the article's tone and comprehensive nature suggest a human touch in its narrative.
In summary, the article presents a credible study that emphasizes the importance of a Mediterranean diet and exercise in promoting bone health among older women. While it offers valuable insights, the broader implications of dietary changes and individual variations should be considered when interpreting the findings.