There are many factors when it comes to bone loss including age, body weight, diet and physical activity. The key to minimizing bone density loss is the inclusion of weight bearing exercises such as lifting weights.

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OSF Healthcare
A lack of calcium and vitamin D are also major factors in bone density loss.
There are many factors when it comes to bone loss including age, body weight, diet and physical activity. Nicole O’Neill, a dietitian with OSF HealthCare, says the Mediterranean diet and exercise can prevent bone loss, if weight bearing exercise, such as lifting weights, is part of the program. “This was not studied specifically for the Mediterranean diet and bone loss,” she explains. “It was something they found incidentally and then studied it closer. It's not that it's wrong, it's just that it's inconclusive.”

Key Takeaways:
The Mediterranean diet is popular because it features simple, plant-based cooking, with each meal featuring fruits and vegetables, whole grains, beans and seeds and an emphasis on extra-virgin olive oil. The diet is rich in nutrients that help bone health. Vitamin C from fruits and vegetables can help support bone cells and vitamin K found in spinach can help with bone formation.
“I really do like the Mediterranean diet,” O’Neill says. “There are a lot of pros. The cons are it’s a little fussy. You have to push and pull things around, and you have to be careful to fill in the gaps with foods that are appropriate. If you're not used to having that bigger load of fruits and vegetables and whole grains, that's a lot of fiber that maybe your guts are not used to. So, a slow, incremental approach might be the best way to start.”
Regarding any study, O’Neill says it’s important to read and do your research before coming to any conclusions. Don’t rely on information from the Internet, she adds. You’re likely to get misleading information. Instead, talk to your provider or a dietitian who can interpret the numbers found in the study.
“There are really a lot of moving parts,” O’Neill says. “When you start a new diet, we don't want a crash course. We want it to be sustainable. We want it to be long term, and we want it to be something that fits for you and that makes sense.”
- A study found the Mediterranean diet combined with exercise may have some positive effect on bone mass density in older women.
- The key is the inclusion of weight bearing exercises such as lifting weights.
- The Mediterranean diet is popular because it promotes fruits and vegetables and fewer processed foods.
- Always consult with your provider before starting any diet.