Q. I was recently told that some diets can be harmful to my body, particularly my bones. Can you please shed some light on this subject?
A. Many of us strive to live the healthiest version of ourselves but also find it challenging to find the right balance. Therefore, we see many people going on extreme calorie reduced diets to reduce our weight. These diets are often not sustainable nor are they healthy for our bodies, especially our bones.
Let’s talk about how diets can impact our bone density. Our bones are living tissue that constantly break down and rebuild throughout our lives. Our peak bone mass is typically achieved in our late twenties to early thirties. After that, our bone density slowly declines, with certain lifestyle choices speeding up this process.
Low-calorie diets, high-protein diets that omit fruits and vegetables, and extreme diet plans that focus on rapid weight loss often result in decreased intake of calcium, vitamin D, magnesium, and other critical nutrients that support bone health.
Additionally, losing weight too quickly can cause the body to shed not just fat, but also muscle and bone tissue. This rapid, significant weight loss without incorporating resistance training can lead to reductions in bone density. This, in turn, increases the risk of fractures and osteoporosis over time. If you are looking to shed some weight, it is important to do so in a way that supports long-term bone health and not increase your risk of breaking a bone and/or developing osteoporosis.
We have discussed the Mediterranean Diet several times in previous Ask The Pharmacist Columns and for good reason. The Mediterranean diet has been extensively studied for its many health benefits. It is not only heart-friendly, but it also supports strong bones. Unlike fad diets that often cut out entire food groups, the Mediterranean diet focuses on balance and nutrient-dense foods, including:
· Plenty of fruits and vegetables
· Whole grains
· Healthy fats (like olive oil, nuts, and seeds)
· Lean proteins (especially fish and legumes)
· Moderate dairy intake (providing calcium and vitamin D)
· Limited red meat and processed foods
The Mediterranean diet provides our body with a natural source of whole foods which are comprised of bone-friendly nutrients such as calcium, magnesium, vitamin D, potassium, and antioxidants. This diet also helps to reduce inflammation, which it a critical factor in heart disease and diabetes but also in bone loss.
Studies have shown that individuals who follow a Mediterranean diet tend to have a higher bone mineral density and a lower risk of osteoporosis compared to those who consume a more Western-style diet that is high in processed foods.
In addition to its bone health benefits, the Mediterranean diet is associated with a gradual, sustainable weight loss. This slower, healthier pace of weight reduction is much less likely to compromise our bone mass compared to rapid or extreme dieting.
It appears that the Mediterranean Diet is a great choice to incorporate in your lifestyle changes to accomplish the steady weight loss you desire while protecting our bone health. However, what is also crucial to protecting our bone health is exercise.
While diets form the foundation of bone health, exercise acts as the building crew, reinforcing and strengthening bones.
Here are the four main types of exercise that are particularly helpful for weight loss and bone health:
1. Weight-Bearing Exercise Activities such as walking, hiking, dancing, and low-impact aerobics force our bodies to work against gravity. This stress encourages bones to rebuild and strengthen.
2. Resistance Training Lifting weights, using resistance bands, or performing bodyweight exercises like squats and lunges can directly stimulate bone growth. Resistance training also helps build muscle, which supports our bones and improves balance and stability.
3. Flexibility Exercises Stretching and mobility exercises help keep joints healthy and maintain a full range of motion. Yoga and Pilates are excellent choices, as they combine flexibility, balance, and even elements of strength training.
4. Balance Exercises Practicing balance helps prevent falls, which is critical because falls are the leading cause of fractures in older adults. Tai Chi, certain yoga poses, and simple practices like standing on one leg can all improve balance.
Incorporating all these types of exercise into a weekly routine can significantly slow bone loss, improve posture, increase strength, and reduce the risk of fractures. If you are wondering how much or how often, in one study the intervention group was asked to walk briskly for at least 45 minutes six days a week, do resistance training two times a week with additional balance and flexibility exercises three times a week. If you are currently not doing any of the above, we suggest you start slow and increase your exercise as tolerated.
To recap, the best methods you could adopt to lose weight without sacrificing bone health:
- Choose nutrient-rich foods: Prioritize calcium and vitamin D sources. Good choices include dairy products, leafy greens, almonds, fortified plant-based milks, and oily fish like salmon.
- Avoid crash diets: Aim for slow, steady weight loss — about 1 to 2 pounds per week. Many are eager to see results quickly but remember the phrase you may have been taught when you were little; slow and steady wins the race.
- Incorporate a mix of exercise types: Include weight-bearing, resistance, flexibility, and balance exercises regularly.
- Consider supplements if needed: Some individuals may require calcium and vitamin D supplements. We are happy to help you find the right option.
- Monitor bone health: If you have risk factors for osteoporosis (such as family history, early menopause, or certain medications), discuss bone density testing with your healthcare provider.
For more information on this or any other health topic, contact your pharmacist.
