Researchers have shed light on how overweight, obese or people with metabolic conditions can improve their bone health. A recent study explored the impact of weight loss and lifestyle modifications on age-related bone deterioration.
Decreased bone density can lead to conditions such as osteoporosis and increase the risk of fractures or breaks, even in younger individuals. The study concluded that through certain lifestyle changes, older adults who managed to reduce their body weight by approximately 2.8kg saw a significant improvement in their bone density. For women, this weight loss also offered protective effects for their spine.
Published in the JAMA Network Open journal, the Spanish study examined hundreds of overweight or obese adults aged between 55 and 75. The participants were divided into two groups; one followed a conventional diet without exercise recommendations, serving as the control group.
The second group adhered to a specific Mediterranean diet with a 30% energy reduction, meaning they were eating less energy than they used, and received guidance on increasing their activity levels to meet the World Health Organisation’s criteria for individuals aged 65 and over.
After one year, the intervention group had lost an extra 2.8kg compared to the control group. After three years, those in the intervention group were approximately 2.2kg lighter than those in the control group and benefitted from higher lumbar spine bone density.
According to the study, women who adopted these changes not only shed pounds but also experienced a growth in bone density around their thighs and hips. The researchers said: “Weight loss achieved through a modest hypocaloric Mediterranean diet combined with physical activity produced beneficial effects on BMD.”
They are optimistic that their discovery could reshape clinical guidance, specifically for women in this demographic, potentially alleviating pressure on healthcare services. But, they highlighted the importance of further research to uncover the long-term impact of such lifestyle adjustments.
Activities that require bearing one’s full weight, such as walking or climbing stairs, have been established as effective for increasing bone density at any age. Resistance training with weights or bands is also beneficial.
A sufficient intake of calcium and vitamin D is equally crucial, as these elements play a key role in bone health maintenance. Certain factors like menopause can have a significant impact on your bone density, and in such cases, hormone replacement therapy might be necessary to bolster your bone health. Additionally, giving up habits like smoking and alcohol consumption can also contribute significantly to enhancing your bone density.
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