Stronger Bones in Older Women Linked to Mediterranean Diet and Exercise: Study Finds - Video

A new study has found that older women who followed a reduced-calorie Mediterranean diet combined with regular physical activity for three years significantly improved their bone density, particularly in the lower back. The research, published in JAMA Network Open, highlights a promising approach to preventing age-related bone deterioration—especially during weight loss.

Researchers focused on 924 adults aged 55 to 75 with metabolic syndrome and overweight or

obesity. It was part of the larger PREDIMED-Plus trial, a major lifestyle intervention project conducted across 23 medical centers in Spain.

Half of the participants followed a traditional Mediterranean diet with no calorie restriction or exercise requirements. The other half followed a modified plan:

• 30% reduced-calorie Mediterranean diet

• Daily walking for 45 minutes (6 days/week)

• Strength, flexibility, and balance exercises (3 days/week)

“This is the first study to show that combining a calorie-restricted Mediterranean diet with exercise can actually prevent bone loss in older women—even while they’re losing weight,” said coauthor Jesús Francisco García-Gavilán, senior biostatistician at Rovira i Virgili University.

This new research shows that the quality of the diet matters just as much as calories burned or consumed.

The Mediterranean diet is widely celebrated for its heart and brain benefits, and this study now connects it to bone health.

Key components include:

• Plant-based foods: fruits, vegetables, whole grains, legumes, seeds

• Healthy fats: especially extra-virgin olive oil

• Low intake of red meat, butter, sugar, and refined foods

• Moderate portions of dairy, poultry, and eggs

• Frequent oily fish, rich in omega-3s

These foods are high in calcium, magnesium, vitamin D, antioxidants, and anti-inflammatory fats, all essential for maintaining strong bones.

“Together, these nutrients can lower the risk of bone loss and support bone maintenance, especially as we age,” García-Gavilán said.

This research suggests that for older women, losing weight doesn’t have to come at the cost of bone health. With the right combination of a nutrient-rich Mediterranean diet and consistent physical activity, stronger bones and sustainable weight loss can go hand-in-hand.

Reference: Vázquez-Lorente H, García-Gavilán JF, Shyam S, et al. Mediterranean Diet, Physical Activity, and Bone Health in Older Adults: A Secondary Analysis of a Randomized Clinical Trial. JAMA Netw Open. 2025;8(4):e253710. doi:10.1001/jamanetworkopen.2025.3710