Osteoporosis, a condition characterized by weakened bones and increased fracture risk, affects a substantial portion of the aging population. According to recent data from the International Osteoporosis Foundation, approximately one in three women and one in five men over 50 are living with this disease. The vulnerability is heightened during menopause for women due to natural declines in bone density.
With global populations continuing to age, experts predict a significant rise in osteoporosis cases; projections suggest that hip fractures related to the condition could potentially double by 2050.
However, emerging research offers encouraging news: combining a calorie-controlled Mediterranean diet with regular physical activity may provide considerable defense against this debilitating disease. This modified approach maintains the core principles of the traditional Mediterranean diet – abundant fruits, vegetables, legumes, and olive oil – but incorporates portion control to manage caloric intake.
A recent study involving 924 overweight or obese participants (average age 65), all diagnosed with metabolic syndrome, investigated the effectiveness of this combined strategy. Participants were divided into two groups: one followed a low-calorie Mediterranean diet alongside increased exercise, while the other adhered to a standard Mediterranean diet without additional physical activity.
The findings revealed “significant improvements” in bone mineral density among those in the active group, particularly in the lower back region. These positive outcomes emerged over three years and were notably pronounced among women.
While previous research has highlighted the benefits of diets rich in calcium and vitamin D, alongside weight-bearing exercise, the Mediterranean diet’s approach is noteworthy. While not as heavily focused on calcium as some other dietary plans, it naturally provides vitamin D through sources like oily fish and certain fungi.
As Dr. Jesús F. Garcia-Gavilán, a lecturer in Biochemistry and Biotechnology at the Universitat Rovira i Virgili in Spain, explained:
“An energy-reduced Mediterranean diet is simply a modified version of the traditional approach, incorporating portion control to support weight management. It still emphasizes whole foods – fruits, vegetables, legumes, olive oil, and fish – but with mindful eating habits.”
He further emphasized that combining this dietary pattern with physical activity offers a dual benefit for older women:
- Weight loss
- Enhanced bone protection, especially in the spine, mitigating the risk of fractures and potential disability.
