The Mediterranean Diet, celebrated for its blend of whole grains, fruits, vegetables, seafood, and nuts, has long been a shield against ailments like heart disease and diabetes. But new research suggests this approach to eating offers another perk: it could significantly reduce hip bone loss in just 12 months.
Let's discuss the details of this exciting new study to uncover the benefits of the Mediterranean Diet for osteoporosis and bone health. But first, what is osteoporosis, and how can the right diet help?
What is osteoporosis?
Osteoporosis, often referred to as the “silent disease,” is a condition where bones become weak and brittle, increasing the risk of fractures.
While some bone loss is a natural part of aging, osteoporosis occurs when the body loses bone density at an accelerated rate or fails to produce enough new bone. With this diminished bone density, even minor strains can result in fractures-especially in the spine, hip, and wrist. The elderly are particularly at risk.
Key contributors to osteoporosis include:
- Genetics
- Aging
- Hormonal imbalances like reduced estrogen in women and testosterone in men
- Insufficient calcium and vitamin D levels
- Certain medications
- Lifestyle factors like smoking and lack of exercise
Fortunately, dietary choices, such as the Mediterranean Diet-with its rich sources of calcium, vitamin D, and omega-3 fatty acids-may help you prevent or even manage this condition.
How the Mediterranean Diet can benefit bone health
Extra virgin olive oil (EVOO), a staple in the Mediterranean Diet, is not only rich in heart-healthy polyphenols but has been linked to preventing bone loss and hip fractures.
Beyond EVOO, the Mediterranean Diet is a treasure trove of calcium-rich foods-crucial for strong bones. Regularly consuming leafy greens, almonds, and calcium-packed dairy products like yogurt and cheese can significantly boost bone health and counter conditions like osteoporosis.
The diet's emphasis on omega-3 fatty acids, found in fatty fish like salmon and mackerel, also supports bone wellness. Research indicates omega-3s can enhance bone strength by boosting calcium absorption in bones, preventing bone decay. Omega-3s also fight inflammation, further protecting bones and joints.
While earlier findings have highlighted the diet's preventative benefits, new research from the University of East Anglia (UEA) suggests the Mediterranean Diet can also help those already diagnosed with osteoporosis.
New research on the Mediterranean Diet for osteoporosis
The UEA's study spanned 12 months, with lumbar spine and femoral neck (the region linking the thigh bone's shaft to its head at the hip) bone density of over 600 participants being measured at the start and conclusion.
While participants with normal bone density showed no significant changes, participants who followed the Mediterranean Diet experienced an increase in bone density, notably at the femoral neck. This area is a chief site of hip fractures in osteoporosis patients.
Professor Susan Fairweather-Tait from UEA's Norwich Medical School emphasized the study's importance, noting the femoral neck's sensitivity to osteoporosis. “Bone takes a long time to form,” she says, “so the 12-month trial, although one of the longest to date, was still a relatively short time frame to show an impact. So the fact we were able to see a marked difference between the groups even in just this one area is significant.”
More research and a longer trial is needed to solidify these findings and possibly discover impacts on other areas of the body. But the potential of the Mediterranean Diet to mitigate osteoporosis could be a game-changer, especially when juxtaposed with drug treatments with potentially negative side effects.
In the interim, the researchers advocate the Mediterranean Diet for anyone concerned about osteoporosis or other health conditions.
“A Mediterranean Diet is already proven to have other health benefits, reducing the risk of cardiovascular disease, Parkinson's, Alzheimer's and cancer,” says Professor Fairweather-Tait. “So there's no downside to adopting such a diet, whether you have osteoporosis or not.”
How to use the Mediterranean Diet for osteoporosis
Based on the traditional eating habits of countries around the Mediterranean Sea, this diet prioritizes whole, natural foods. To harness the Mediterranean Diet's benefits for bone health, consider these guidelines:
- Load up on fruits & vegetables. Eat a variety of produce like apples, leafy greens, broccoli, tomatoes, and sweet potatoes to get essential vitamins, minerals, and fiber.
- Incorporate whole grains. Unrefined grains like barley, quinoa, and whole wheat bread keep the digestive system running smoothly and support gut health, as well as immunity.
- Opt for healthy fats. Olive oil is a staple of the Mediterranean Diet, offering heart-healthy monounsaturated fats.
- Choose lean protein sources. The Mediterranean Diet emphasizes lean proteins like those found in fish, poultry, eggs, beans. Save red meat for special occasions.
- Enjoy dairy in moderation. Choose low-fat dairy products like plain Greek yogurt and cheese in small amounts for extra calcium.
- Use herbs and spices liberally. Instead of salt, Mediterranean cuisine gets most of its flavor from herbs and spices, which have anti-inflammatory properties. Add these to your meals liberally to enhance flavor and boost your antioxidant intake.
- Enjoy red wine in moderation. This diet allows for moderate wine consumption, which may have cardiovascular benefits due to its polyphenol content.
If you've been diagnosed with osteoporosis-or simply want to protect your bones and overall well-being-consider adopting the Mediterranean Diet. It's a wholesome approach to eating that could have huge benefits for all aspects of your health.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723598/
https://pubmed.ncbi.nlm.nih.gov/29347867/
https://www.nejm.org/doi/full/10.1056/NEJMoa1200303
https://pubmed.ncbi.nlm.nih.gov/30007343/
https://www.nia.nih.gov/health/osteoporosis#:~:text=Osteoporosis%20weakens%20bones%20to%20the,are%20made%20of%20living%20tissue.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6059859/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915719/#:~:text=The%20use%20of%20extra%20virgin,the%20high%20content%20of%20polyphenols.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470744/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915719/
https://www.nia.nih.gov/news/mind-and-mediterranean-diets-linked-fewer-signs-alzheimers-brain-pathology#:~:text=The%20MIND%20and%20Mediterranean%20diets,with%20less%20Alzheimer's%20brain%20pathology.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9820428/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9317652/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770785/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777732/#:~:text=This%20study%20shows%20that%20short,probiotics%20and%20improve%20immune%20response.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8072827/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785894/#:~:text=It%20has%20been%20well%20established,biological%20properties%20of%20these%20spices.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9955827/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6804046/
https://www.sciencedirect.com/science/article/abs/pii/S0261561417300067
https://pubmed.ncbi.nlm.nih.gov/32548903/
https://pubmed.ncbi.nlm.nih.gov/32548903/#:~:text=Substantial%20studies%20documented%20a%20preventive,decay%20and%20augmenting%20bone%20mineralization.
The post Mediterranean Diet: Is It the Best Diet for Osteoporosis Treatment? appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
What are the 5 domains of integrative medicine?
Integrative medicine encompasses five domains: mind-body; nutrition; social determinants; lifestyle and prevention. These five areas are concerned with all aspects, including the physical, mental and spiritual well-being.
Integrative medicine offers a comprehensive approach for addressing your overall health, well-being, and treatment of diseases. It can include conventional medical treatments, as well as complementary therapies, such as acupuncture or yoga, meditation, massage therapy and herbal medicine.
Is holistic healing safe?
Holistic Medicine does not pose a danger as many people think. However there are risks associated with this treatment. Most common side effects are headaches, dizziness (drowsiness), nausea, dizziness or dizziness, constipation, diarrhea, insomnia, and constipation. These side effects should be understood and balanced against the benefits associated with alternative treatments like acupuncture.
There have never been any cases of death related to holistic medicine.
Always consult your doctor before beginning any new treatment plan.
What are the five alternative medical systems?
Ayurveda acupuncture and homeopathy are the five alternative medical systems.
Acupuncture uses fine needles placed in specific points of the body to stimulate qi flow throughout the body.
Ayurvedic Medicine, an ancient system of health-care, focuses on the balance of the three elements: fire, air, and water. It can be used to help with diet, exercise, herbs, massage, and meditation.
Homeopathic Medicine is derived from the Greek words homoios meaning similar and pathos meaning disease. Homeopaths believe that every disease has natural causes. However, symptoms are not the only thing that can be caused. They treat people by prescribing minute doses of substances that cause similar symptoms to those experienced when the person is ill.
Energy Healing is also known for Reiki, EFT Rolfing Therapeutic Touch, Rolfing and Rolfing. This therapy is based upon the belief that all of us are connected to a universal force of life called Ki. Feeling well is possible when the Ki flows freely through you. Energy healers use touch, intention, and touch to restore harmony between our physical and emotional, as well as spiritual selves.
Aromatherapy uses essential oils derived from plants for therapeutic reasons. Aromatherapists believe that certain smells can alter mood and behavior. Lavender essential oil is used most often in aromatherapy.
Statistics
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
External Links
liebertpub.com
- Games for Health Journal, Mary Ann Liebert, Inc., publishers
- The Journal of Alternative and Complementary Medicine: Systematic Review of Randomized Controlled Trials on Acupuncture to Treat Insomnia
webmd.com
pubmed.ncbi.nlm.nih.gov
- PubMed: The rise and rise in complementary and alternative medicine: A sociological perspective
- PubMed: Holistic Medicine – PubMed
cam.cancer.gov
How To
What should I look for when looking for a qualified holistic doctor
How to find a good doctor who specializes in holistic medicine?
The best doctors are those who specialize in the field they practice. We're talking about holistic medicine here. Doctors must be able to treat patients holistically. This includes treating the whole person and not just the symptoms. They must understand holistic health, and why you should see a holistic doctor.
In addition to knowing about holistic health, the doctor should have a strong understanding of complementary and alternative therapies (CAM), such as acupuncture, chiropractic care, massage therapy, and yoga.
Holistic practitioners should also be capable of diagnosing your condition and explaining the available treatments to you so that you can make an informed decision about your treatment options.
Ask if your doctor is certified by professional organizations such as the American Holistic Medical Association or the National Certification Board for Therapeutic Massage & Bodywork. NBOHMCA certification is available in many areas, such as naturopathic, acupuncture or homeopathy, clinical nutritional, herbal medicine, aromatherapy and clinical nutrition.
Our directory can help you find holistic practitioners in your area. You may be able search online to find a holistic physician near you if there aren't any listed.
Check with your local hospital to see if they offer holistic health care.
For books and other resources about holistic health, you can visit your local library.
–
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
——————————————————————————————————————————————
By: Dick Benson
Title: Mediterranean Diet: Is It the Best Diet for Osteoporosis Treatment?
Sourced From: alternativemedicine.com/conditions/bone-joint-health/osteoporosis/mediterranean-diet-for-osteoporosis-is-it-the-best-diet-for-osteoporosis-treatment/
Published Date: Sun, 10 Sep 2023 21:19:51 +0000
Frequently Asked Questions
What are the 5 domains of integrative medicine?
Integrative medicine encompasses five domains: mind-body; nutrition; social determinants; lifestyle and prevention. These five areas are concerned with all aspects, including the physical, mental and spiritual well-being.
Integrative medicine offers a comprehensive approach for addressing your overall health, well-being, and treatment of diseases. It can include conventional medical treatments, as well as complementary therapies, such as acupuncture or yoga, meditation, massage therapy and herbal medicine.
Is holistic healing safe?
Holistic Medicine does not pose a danger as many people think. However there are risks associated with this treatment. Most common side effects are headaches, dizziness (drowsiness), nausea, dizziness or dizziness, constipation, diarrhea, insomnia, and constipation. These side effects should be understood and balanced against the benefits associated with alternative treatments like acupuncture.
There have never been any cases of death related to holistic medicine.
Always consult your doctor before beginning any new treatment plan.
What are the five alternative medical systems?
Ayurveda acupuncture and homeopathy are the five alternative medical systems.
Acupuncture uses fine needles placed in specific points of the body to stimulate qi flow throughout the body.
Ayurvedic Medicine, an ancient system of health-care, focuses on the balance of the three elements: fire, air, and water. It can be used to help with diet, exercise, herbs, massage, and meditation.
Homeopathic Medicine is derived from the Greek words homoios meaning similar and pathos meaning disease. Homeopaths believe that every disease has natural causes. However, symptoms are not the only thing that can be caused. They treat people by prescribing minute doses of substances that cause similar symptoms to those experienced when the person is ill.
Energy Healing is also known for Reiki, EFT Rolfing Therapeutic Touch, Rolfing and Rolfing. This therapy is based upon the belief that all of us are connected to a universal force of life called Ki. Feeling well is possible when the Ki flows freely through you. Energy healers use touch, intention, and touch to restore harmony between our physical and emotional, as well as spiritual selves.
Aromatherapy uses essential oils derived from plants for therapeutic reasons. Aromatherapists believe that certain smells can alter mood and behavior. Lavender essential oil is used most often in aromatherapy.
Statistics
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
- A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
External Links
liebertpub.com
- Games for Health Journal, Mary Ann Liebert, Inc., publishers
- The Journal of Alternative and Complementary Medicine: Systematic Review of Randomized Controlled Trials on Acupuncture to Treat Insomnia
webmd.com
pubmed.ncbi.nlm.nih.gov
- PubMed: The rise and rise in complementary and alternative medicine: A sociological perspective
- PubMed: Holistic Medicine – PubMed
cam.cancer.gov
How To
What should I look for when looking for a qualified holistic doctor
How to find a good doctor who specializes in holistic medicine?
The best doctors are those who specialize in the field they practice. We're talking about holistic medicine here. Doctors must be able to treat patients holistically. This includes treating the whole person and not just the symptoms. They must understand holistic health, and why you should see a holistic doctor.
In addition to knowing about holistic health, the doctor should have a strong understanding of complementary and alternative therapies (CAM), such as acupuncture, chiropractic care, massage therapy, and yoga.
Holistic practitioners should also be capable of diagnosing your condition and explaining the available treatments to you so that you can make an informed decision about your treatment options.
Ask if your doctor is certified by professional organizations such as the American Holistic Medical Association or the National Certification Board for Therapeutic Massage & Bodywork. NBOHMCA certification is available in many areas, such as naturopathic, acupuncture or homeopathy, clinical nutritional, herbal medicine, aromatherapy and clinical nutrition.
Our directory can help you find holistic practitioners in your area. You may be able search online to find a holistic physician near you if there aren't any listed.
Check with your local hospital to see if they offer holistic health care.
For books and other resources about holistic health, you can visit your local library.
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