Mediterranean Diet to Improve Osteoporosis Incidence in Pre and Post-Menopausal Women

As one ages, there are several changes one may experience physically, emotionally, and mentally. One obstacle commonly faced is the diagnosis of osteoporosis, especially for pre and post-menopausal women. Osteoporosis is defined by the World Health Organization as a “progressive systemic skeletal disease characterized by low bone mass and microarchitectural deterioration of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture.” Having a higher risk of fracture is predicted to increase mortality due to post-fracture and postoperative complications, which significantly rise as women become older. This blog is an incredible platform for promoting women’s health and I believe in order to do this effectively, staying mindful and inclusive of all demographics of women is one of the most influential factors in accomplishing the founders’ goals.

Menopausal women experience lower levels of estrogen, which is a critical modulator in the maintenance of bone density. This places them at higher risk of developing osteopenia (pre-osteoporosis condition) and subsequently osteoporosis. Many women are urged to increase their activity levels and lose weight to combat this diagnosis and decrease the wear and tear on their bones. However, weight loss is often more difficult to achieve once in menopause due to different metabolic and hormonal changes. So what is the next best option to decrease the risk of possible fractures and bone weakness that is both safe, adaptable, and successful? There has been an increase in research regarding the importance of nutrition and specific diets that prevent bone breakdown and the possible incidence of osteoporosis. This diet is called the Mediterranean Diet.

A study I found very interesting was performed in Italy, which centered its research on this very topic. A group of 200 women was chosen to display how this diet and calcium intake affected bone health. Although there was no definitive causation of increased bone density, it was found that women who were educated in and followed the Mediterranean diet had a decreased prevalence of fractures and osteoporosis. This was mainly due to a marked increase in calcium provided by the diet and the overall nutrient balance. Making conscious decisions to enjoy delicious plant-based meals rich in legumes, healthy fats, and fruits has allowed these women to become more active without the worry of broken bones, hospital stays, and chronic debilitation.

The Mediterranean diet not only provides benefits for bone health but also for several body systems. These include a decrease in the risk of cardiovascular disease, pulmonary impairment, several different cancers, and even depression (due to a decline in consumption of red meat, which in turn, decreases inflammation of brain cells!). More research to explain how exactly adhering to this diet works with the body to produce such benefits is underway and is definitely something to keep an eye on in the coming future. So in the meantime, stock up on some leafy greens, pour yourself a glass of red wine (occasionally!), and get active!

References:

Quattrini S, Pampaloni B, Gronchi G, Giusti F, Brandi ML. The Mediterranean Diet in Osteoporosis Prevention: An Insight in a Peri- and Post-Menopausal Population. Nutrients. 2021; 13(2):531. https://doi.org/10.3390/nu13020531

McQuillan, Susan. “9 Physical and Mental Health Conditions That Benefit from a Mediterranean Diet.” Psychology Today, Sussex Publishers, 19 Mar. 2021, https://www.psychologytoday.com/us/blog/cravings/202103/9-physical-and-mental-health-conditions-benefit-mediterranean-diet#:~:text=Research%20indicates%20that%20the%20Mediterranean,Cognitive%20Decline

Karadsheh, Suzy. “Mediterranean Diet (Free Resources & Recipes).” The Mediterranean Dish, 3 Jan. 2022, https://www.themediterraneandish.com/mediterranean-diet-2/.