Mediterranean Diet

Worried About Bone Loss? Go On This Diet

In All Health Watch, Anti-Aging, Diet and Nutrition, Featured Article

Osteoporosis is one of the biggest threats to your health as you age.

About 10 million Americans have it. Another 44 million are at risk for getting it because they have low bone density.1

One in five men and one in three women over age 50 will eventually suffer a broken bone because of osteoporosis.2

Injuries such as broken hips can be debilitating. And they often force seniors into assisted living. Or worse… It starts a downward health spiral that is deadly.

But new research shows that one type of diet reduces bone loss.3

The study found that a diet rich in vegetables, nuts, olive oil, fish, fruit, and unrefined cereals can reduce hip bone loss within a year.

These foods are the basis of the Mediterranean diet.

The trial was led by the University of Bologna. It was the first long-term diet/bone health study of its kind.

More than 1,000 subjects between 65 and 79 were randomly placed in two groups. One followed the Mediterranean diet. The control group did not. Participants’ bone density was gauged at the beginning of the study and again one year later.

Subjects with normal bone density were not affected by their diet. But of the subjects with osteoporosis, those in the control group showed continued bone loss…while the Mediterranean diet group increased their bone density in the femoral neck. This is where the thigh bone connects to the “ball,” which fits into the hip socket.

Professor Susan Fairweather-Tait led the study. She pointed out that this particular bone area is very sensitive to osteoporosis. “Loss of bone in the femoral neck is often the cause of hip fracture, which is common in elderly people with osteoporosis,” she said.

Boost Your Bones by Eating These Foods

The Mediterranean diet is based on the meals commonly eaten in countries such as Greece and Italy. It’s simple to follow…

Eat these foods often:

  • Fish, vegetables, nuts, seeds, legumes, whole grains, extra virgin olive oil, herbs, and fruits.

Eat these occasionally:

  • Dairy, such as cheese and yogurt. Also eggs and poultry.

Avoid these foods:

  • Anything with added sugar.
  • Processed meats such as hot dogs and cold cuts.
  • White bread and pasta made from refined grains.
  • Most vegetable oils other than extra virgin olive oil, such as canola oil, cottonseed oil, and soybean oil.

Editor’s note: Bone loss is just one more thing we have to worry about as we get older. But recent studies show that the symptoms of aging are just like any others. They can be treated or eliminated. Go here to discover specific ways you can stop the clock – and even turn it back.

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