Scientists Just Discovered a Huge Health Benefit of the Mediterranean Diet

Reviewed by Dietitian Annie Nguyen, M.A., RD

Recipe photo: Jen Causey. EatingWell design.

“Key Takeaways“

A new study says exercise and the Mediterranean diet may help support bone health.
Women who exercised and followed a Mediterranean diet experienced less bone density loss.
Bone health and density is especially important as you age.

Major institutions, like the Centers for Disease Control and Prevention, encourage getting to and maintaining a healthy weight—and for good reason. Maintaining a healthy weight has been linked to a reduced risk of chronic disease, like heart disease, diabetes and high blood pressure. But there can also be downsides to losing weight.

For example, if you follow a weight-loss diet with too few calories, it’s difficult to get the nutrients your body needs to function optimally within that low-calorie cap. Plus, when you lose weight, you’re not just losing body fat. You’re also likely to lose bone mass. This presents a problem to those at risk of osteopenia and osteoporosis, both tricky conditions for bone density and health.

Some studies have suggested that losing weight reduces bone mass, even when participants exercise. A new study, however, challenges these findings by looking at people who specifically follow the Mediterranean diet and engage in regular physical activity. Researchers from Spain published their findings in April 2025 in JAMA Network Open. Let’s break down what they uncovered.

How Was This Study Conducted?

Researchers used data from the Predimed-Plus study, which examined the effect of a reduced-energy Mediterranean diet, increased physical activity and behavioral support on the prevention of cardiovascular disease and total body weight loss. This research team focused on 924 participants who underwent bone density scans. These participants also had metabolic syndrome and were categorized as overweight or having obesity. The participants were roughly split evenly between men and women, with all of them aged 55 to 75.

The 924 participants were randomly divided into two groups: a control group and an intervention group. The control group was instructed to follow an “ad lib” traditional Mediterranean diet without calorie restriction or any specific physical activity recommendations. Because it was ad lib, they were not given any specific directions other than to include foods typically found in the Mediterranean diet, including fruits, vegetables, whole grains, legumes, nuts, seeds, healthy fats and seafood.

More in Health

The intervention group was prescribed a specific Mediterranean diet eating plan with a 30% energy reduction, meaning they ate fewer calories than usual. They also received counseling on how to gradually increase their physical activity to meet the World Health Organization’s recommendation of at least 150 minutes of moderate to vigorous physical activity per week for adults age 65 or older. Specifically, the intervention group was encouraged to:

Walk for a minimum of 45 minutes per day, six days per week
Perform 30 to 40 minutes of resistance training two days per week
Engage in strength, flexibility and balance exercises three days per week

Participants in both groups had bone density scans at sites like the femur (upper thigh), lumbar spine (low back) and femoral trochanter (part of the femur near the hip joint), all of which are clinically significant sites that can help assess overall bone health.

For the statistical analyses to be most accurate, it helps to have groups that are fairly even. Very few participants were considered to have osteoporosis, so researchers lumped those with osteoporosis and those with osteopenia together into one group labeled “low BMD status.” BMD means bone mineral density, or the concentration of minerals in a specific area of the bone.

What Did This Study Show?

Participants were followed for three years. At the end of the study period, the women in the intervention group experienced less bone mineral density loss in the lumbar spine when compared to the control group.

The researchers conclude that the interventions—a prescribed reduced-calorie Mediterranean diet, physical activity that fulfills the minimum recommended guidelines, plus behavioral strategies—may be a feasible strategy for mitigating bone loss in older women who are overweight or have obesity and metabolic syndrome.

This study had a few limitations. First, the study authors note that the results observed for the lumbar spine should be interpreted with caution. This is because, as we age, calcium deposits can form, which may influence bone scan measurements. Also, while the control group wasn’t given specific directions on how to follow the Mediterranean diet, all participants were Spanish and most likely already followed some semblance of the Mediterranean diet. And since both groups followed this eating pattern for the study, even though one group was given more specific directions, the study authors note that this could also influence the results, noting that the Mediterranean diet is associated with lower rates of osteoporosis.

How Does This Apply to Real Life?

About 54 million Americans have osteoporosis and low bone density. Studies suggest that approximately 1 in 2 women and 1 in 4 men age 50 and older will break a bone due to osteoporosis. Menopause increases women’s risk of bone loss due to reduced estrogen, which helps protect bone density.

Finding ways to get to a healthy weight while maintaining bone density is important for a good quality of life, especially in older adults. Following a Mediterranean diet eating pattern is a good place to start. There are many foods in the Mediterranean diet that support both a healthy weight and healthy bones.

For example, Greek yogurt adds beneficial bacteria to your gut. There is evidence that people with obesity tend to have fewer beneficial gut bacteria, so adding these critters may help you reach a healthy weight. Greek yogurt also contains several nutrients that are necessary for healthy bones, including calcium, vitamin D, protein, phosphorus, magnesium and potassium. And you can add some nuts to your yogurt for added protein, magnesium and healthy fats, or opt for berries for antioxidants, fiber and vitamin C—all nutrients that will help you maintain a healthy weight, too.

We’ve got lots of Mediterranean diet meal plans to help you get started, including our seven-day protein-packed plan and this 30-day plan aimed at healthy aging. All of our meal plans are created by registered dietitians, so you know they’re balanced and nutrient-dense.

Whether you’re trying to lose weight or not, strength training also makes a great addition to your routine, especially as you get older. And exercises specifically for balance and stability are also key, as balance is one of the first skills that can be lost as we age. Reduced balance increases the risk of falls, which in turn, often result in broken bones. While this may not be as big of a deal for younger people, when older adults have broken bones, it increases their risk of death.

A strong core also plays an important role in balance and stability. The core includes your abdominal, back, diaphragm and pelvic floor muscles. Specific exercises like planking, glute bridges and Kegels all target core muscles. In addition, you can work your core while doing other strength-training exercises, working around the house or sitting at your computer by paying attention to your posture and engaging the abdominal muscles.

It’s important to note that very low-calorie diets are not advised, which is why we don’t offer meal plans lower than 1,500 calories. “The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 or fewer per day is too low for most people to meet their nutritional needs,” shares Jessica Ball, M.S., RD, senior nutrition editor at EatingWell. “In general, I like to encourage people to focus more on the foods and nutrients they should be adding more of, rather than focusing on restriction.”

Also, while weight and BMI charts suggest healthy weight ranges, it’s important to avoid getting too caught up in specific numbers. Above all, pay attention to how you feel in your body, as well as your biomarkers, such as blood pressure, cholesterol levels and blood glucose levels. Are you able to perform your everyday activities with ease? Can you participate in your desired leisure activities? Some research suggests that physical activity is more important than weight loss when it comes to our health.

The Bottom Line

This new study suggests that following a reduced-calorie Mediterranean diet, engaging in at least the minimal amount of recommended physical activity, plus behavioral training, reduced lumbar bone loss in older women with overweight or obesity and metabolic syndrome.

If you need help tackling changes to your diet, seek out a registered dietitian. A certified personal trainer, physical therapist or exercise physiologist can help you get started with a progressive exercise program that fits your needs and abilities. And a health psychologist or certified health coach can help you with mindset changes, goal-setting and overcoming potential obstacles to help you reach your goals.

While changing your health requires you to take action, you don’t have to go it alone. Find reputable specialists to help you in the areas you’re unsure about. And having some group support can offer additional motivation and encouragement, whether in-person or online.

Read the original article on EATINGWELL

Source: bing.com