A recent study examined the impact of weight loss and lifestyle modifications on age-related bone deterioration. Declining bone density can lead to conditions like osteoporosis, increasing the risk of fractures, even among younger individuals.
The study found that specific lifestyle interventions could lead to significant improvements in bone density for older adults who managed to reduce their body weight by approximately 2.8kg. In the case of women, this weight loss was particularly beneficial for spinal health.
Published in JAMA Network Open journal, the Spanish study observed hundreds of obese or overweight adults aged 55 to 75. Participants were divided into two groups: one followed a traditional diet without exercise recommendations, while the other adhered to a Mediterranean diet with a 30% energy reduction and received guidance to enhance their physical activity levels in line with WHO recommendations for individuals aged 65 and above.
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After a year, the intervention group had lost 2.8kg more than the control group. Three years in, the intervention group remained around 2.2kg lighter and displayed higher lumber spine bone density compared to the control group.
These results indicate that the spine becomes stronger and less susceptible to fractures, pain, and the typical stooped posture associated with aging, particularly in women. Female participants in the intervention group also experienced increased thigh and hip bone density. Ultimately, the study concluded that “weight loss achieved through a modest hypocaloric Mediterranean diet combined with physical activity produced beneficial effects on BMD.”
The researchers anticipate that these findings could inform clinical recommendations, particularly for women in this age group, potentially alleviating the strain on public health systems. However, they emphasized the need for further studies to ascertain the long-term impact of these lifestyle interventions.
Certain exercises and dietary practices have already been established as beneficial for bone density across all life stages. Weight-bearing activities like walking and stair climbing, as well as resistance training with weights or bands, have proven effective. Adequate intake of calcium and vitamin D is crucial for maintaining bone health. Additionally, certain conditions such as menopause can influence bone density, potentially requiring hormone replacement therapy. Lifestyle factors like quitting smoking and moderating alcohol consumption can also contribute to improved bone density.