Do Your Bones a Favour

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Aging gracefully isn’t just about staying active – it’s about nurturing your body with the right foods and movement. A groundbreaking study reveals that over three years, older women who combined a reduced-calorie Mediterranean diet with regular exercise improved their bone density, particularly in the lower back. This approach even prevented the bone loss often linked to weight loss, offering a powerful strategy for long-term health.

The Study Breakdown
The research, part of the PREDIMED-Plus trial in Spain, followed 924 adults aged 55–75 with metabolic syndrome. Half adhered to a Mediterranean diet without calorie restrictions, while the other group cut calories by 30% and added daily walks (45 minutes, six days/week) plus strength and balance training (three days/week). Women in the diet-and-exercise group saw a 1.8% improvement in lumbar spine bone density, defying the typical bone loss seen during weight reduction.

Why Bone Health Matters
As women age, declining estrogen levels accelerate bone loss, raising osteoporosis risk. Over 10 million Americans have osteoporosis, with women comprising 80% of cases. “Losing weight through diet alone often weakens bones, and exercise alone isn’t always enough,” explains Jesús Francisco García-Gavilán, the study’s coauthor. “But together, they create a protective effect.”

The Mediterranean Diet’s Secret Sauce
This award-winning diet isn’t just tasty – it’s a bone-building powerhouse. Key components include:

• Calcium & Vitamin D: Found in nuts, dairy, and fatty fish like salmon
• Healthy Fats: Olive oil reduces inflammation, while omega-3s in fish support bone strength
• Antioxidants: Vitamin C from fruits and veggies protects bone cells, and vitamin K in leafy greens aids bone formation

Exercise: The Perfect Partner
The regimen wasn’t just about walking. Participants blended:

• Cardio: Daily walks to boost circulation and metabolism
• Strength Training: Resistance exercises to build muscle, which supports bones
• Balance Work: Reducing fall risk, a major concern for fragile bones

Why This Works
“The Mediterranean diet provides nutrients that work synergistically with exercise,” says García-Gavilán. The diet’s anti-inflammatory fats and bone-friendly minerals, combined with muscle-building movement, create an environment where bones can thrive—even during weight loss.

Takeaway Tips

1. Focus on Quality: Choose nutrient-dense foods like leafy greens, nuts, and olive oil.
2. Move Daily: Aim for a mix of walking, strength training, and balance exercises.
3. Mind Portions: Reduce calories by limiting processed foods, not nutrient-rich staples.

This research underscores that healthy aging isn’t about drastic measures—it’s about sustainable, joyful habits. By pairing a vibrant, plant-forward diet with consistent movement, older women can protect their bones and embrace life with confidence.

Inspired? Start small: Swap butter for olive oil, take a post-dinner walk, or try bodyweight exercises like squats. Your bones will thank you!

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