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bone health

Benefits of a mediterranean diet for bone health.

Healthy bones are important to your long term health and wellness. Bones offer your body a framework to secure your organs, enable motion and stability, and support your muscles and ligaments. Research has revealed that a diet high in calcium, phosphorus and vitamin K before the age of 20 will assist in healthy  bones. Consuming a Mediterranean Diet has also been shown to improve your overall health as well as the health of your bones.
Diet and exercise play an imortant role in your bones strength. When you don’t consume appropriately or get an adequate workout, your bones can compromise and become damaged. 

A research study published as far back as 2004 programs that there is an association between consuming a Mediterranean and an improvement in bone quality. In a research study published by the Department of Clinical Epidemiology at the University of Porto Medical School, researchers discovered that those individuals that followed a Mediterranean diet low in dairy products experienced better bone wellness than those that ate diets with higher consumption of dairy products but were not high in fruits, vegetables, or monounsaturated fats. (1 )


When you start eating a diet rich in vegetables, fruits, and monounsaturated fats you will see an overall improvement in your health. In Osteoporosis International, scientists discovered that elderly individuals who began this dietary plan after the age of 67 really did not experience a lower risk of fractures. (2) The results of an additional research study discovered that the elderly experience a boost in serum osteocalcin concentrations after eating a Mediterranean diet, which recommended there were some safety impacts on the bone. (3 )

Little adjustments in your dietary behaviors can enhance your bone wellness, reduce your weight, and overall wellness. Foods that are high in monounsaturated fats – like avocados, olive oil, walnuts, and seeds, are delicious, enhance your feeling of fullness, and reduce your overall hunger. These foods are likewise high in vitamins and essential nutrients for your body.

The Western diet is high in refined carbohydrates and  white flour, neither of which aid in securing the health of your bones or your total health and wellness. The Mediterranean diet is rich in vegetables, fruits, nuts, seeds and plant based oils – an entirely different nutritional base than the Western diet. These higher-fat foods will certainly maintain your blood sugar level, reduce your risk of developing diabetic issues,r and boost your overall health.in

RESOURCES

Benefits Of Mediterranean Diet For Bone HealthMayoClinic: Tips to keep your bones healthy

NIH Osteoporosis and RElated Bone Diseases National Recourse Center: Bone health for life