A new study done on a population in Spain reveals the Mediterranean diet to be incredibly beneficial for elderly women. When paired with daily, weight-bearing exercise, it allows them to shed body fat and preserve bone density. The results demonstrate that this approach provides a long-term physiological and behavioral alternative to drastic weight-loss strategies. It raises the bar and offers an alternative to surgery and weight management drugs.
The Mediterranean diet, which focuses on plant-based foods, fish, and healthy fats such as olive oil. In this experiment a second control group followed this same diet but received no restrictions on other food intake or exercise regimen. A second group engaged in a very strict regimented exercise program. They did a 30- to 40-minute supervised resistance training workout three days a week and took 45-minute supervised walks six days a week.
Study Insights
The research found that, particularly in older women, substantial weight loss was achieved through adherence to the lower calorie Mediterranean diet. They did this all while being physically active, and their bone density was not impacted. This is especially important because many of the existing approaches to weight loss have been associated with greater bone loss. Research indicates that individuals who undergo bariatric surgery or use weight loss drugs like semaglutide may see their bone loss numbers double or even triple.
Initially published in JAMA Network Open, the study found that even a 10% body weight loss can lead to bone loss. This loss can be as much as 1% – 2% all over the body. These results reiterate the need for close weight control. This is particularly important for older adults, namely because their risk for developing osteoporosis rises.
Dr. Dolores Shoback, an expert in the field, emphasized the importance of lifestyle choices in maintaining health as one ages.
“Lifestyle combined with a heart healthy diet — if people can do that, that’s going to help them a lot for so many of the complications that come your way as we age.” – Dr. Dolores Shoback
Exercise Regimen Considerations
While the exercise regimen used in this study was intensive, it likely constitutes a considerable time and energy investment for older adults. In addition to their walking program, participants did strength, flexibility, and balance exercises three days a week. The outcome we’re seeing is super encouraging! Experts note that keeping an extreme schedule like that isn’t sustainable or realistic for many individuals, including those with decreased mobility or chronic health issues.
Additionally, women in the study experienced a statistically significant 1.8% increase in lumbar spine bone density. In addition to weight control, this integrated strategy enhances bone health. In fact, the U.S. Preventive Services Task Force recommends they get routine bone density scans starting at 65 years for women. This clinical guideline emphasizes the need for a risk assessment for osteoporosis, making these study findings particularly salient.
Broader Implications
Experts agree that the Mediterranean diet, along with its exercise principles, provides promising benefits. They hope these benefits can be realized by American adults, and not just Spaniards. Eating more fruits and veggies, whole grains, and healthy fats improves your health and quality of life. This strategy is in line with most contemporary nutritional prescriptions for long-term health.
Additionally, being physically active plays an important role in osteoporosis prevention. In addition to following dietary guidelines, researchers urge older adults to stay physically active as much as possible. It’s imperative that we do all we can to prevent and address smoking and alcohol use. Ensure your vitamin D and calcium needs are met through dietary sources such as milk and salmon.
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