New Study Backs Combined Bone Health Benefit Of Mediterranean Diet With 15 Minutes Of Sunshine
A new study shows that the combined benefits of the Mediterranean Diet and exposure to sunshine can bring key benefit to bone health.
Contents
- New Study Links Mediterranean Diet Plus Daily Sunshine With
- Why The Mediterranean Diet Works For Bone Health
- Extra Virgin Olive Oil And Healthier Bones
- Practical Tips To Start Your Mediterranean-Style Bone Boost Today
- Morocco Gold Extra Virgin Olive Oil And Osteoporosis
Combining short exposure to sunshine with the Extra Virgin Olive Oil-powered Mediterranean Diet can boost your bone health, according to new medical research.
The study, published in JAMA Network Open claims 15 minutes of daily sunshine plus the benefits of a Mediterranean Diet is a winning combination for bone health. The research claims the popular Mediterranean Diet – known for incorporating healthy fats like olive oil plus green leafy vegetables, whole grains and fish, is especially beneficial in the summer months.
A summary article in Local12.com said:
Caitlin Yauch, a physical therapist at OrthoCincy, emphasized the importance of movement, stating, “Movement is great, movement is medicine.” Angie Scott, a patient, shared her experience, saying, “The exercises that they have shown, has helped” relieve her back pain.
The study also found that combining a lower-calorie Mediterranean diet with physical activity and lifestyle choices, can reduce bone loss in women, noting significant benefits for bones in the back and spine, even for women with complex health issues such as metabolic syndrome, which includes symptoms like high blood pressure and abdominal weight gain.
Why the Mediterranean Diet Works for Bone Health
The Mediterranean diet is more than just another health trend. Rooted in the eating habits of coastal countries like Greece, Italy, and Spain, this diet is packed with fruits, vegetables, whole grains, nuts, seeds, legumes, lean protein, and healthy fats like olive oil. But how exactly does it impact your bones?
1. Anti-Inflammatory Benefits
The Mediterranean diet is naturally anti-inflammatory due to its focus on fresh, unprocessed foods and healthy fats. Chronic inflammation is a major contributor to bone loss and disorders like osteoporosis. By calming inflammation, this diet creates a perfect internal environment for bone strength.
2. Essential Nutrients for Bone Health
This dietary style delivers an abundance of nutrients essential for bone health, including calcium, magnesium, and vitamin K2. Leafy greens, nuts, and olive oil work together to pack your plate (and your bones) with the raw materials needed for strength and density.
3. Balanced Protein Intake
Protein-rich foods like nuts, legumes, fish, and lean meats provide just the right amount of protein needed to support strong bones without the risks associated with excessively high-protein diets.
Extra Virgin Olive Oil And Healthier Bones
At the heart of the Mediterranean diet lies extra virgin olive oil, which does more than just make your meals taste amazing. Research has shown that this high-antioxidant, nutrient-rich fat actively contributes to bone health.
- Boosts Calcium Absorption: Olive oil may help improve the way your body absorbs calcium, ensuring this critical mineral makes its way into your bones.
- Supports Osteoblast Activity: Osteoblasts are the cells responsible for building bone tissue. Certain bioactive compounds in olive oil help stimulate these cells, encouraging stronger bone growth.
- Fights Free Radicals: The powerful antioxidants in olive oil combat oxidative stress, which can wear down bone structure over time.
Switching to olive oil is an easy first step to transforming your diet into a bone-health powerhouse!
To truly maximize the benefits of the Mediterranean diet for your bones, it’s essential to pair it with vitamin D from sunlight. Vitamin D plays a critical role in regulating calcium in your body and ensuring your bones stay healthy and strong.
Spending just 10 to 20 minutes a day in the sun can help your body produce enough vitamin D to support your bones. Just remember to protect your skin by avoiding peak sun hours and using sunscreen after a short initial exposure.
A Lifestyle Centered on Wellness
What makes the Mediterranean diet and sunshine combo so effective isn’t just its focus on food or vitamin D. It’s the entire lifestyle that inspires connection, balance, and overall health. Eating with loved ones, engaging in active outdoor leisure, and focusing on fresh, unprocessed foods lay a solid foundation for better health—and stronger bones.
Practical Tips To Start Your Mediterranean-Style Bone Boost Today
Want to level up your bone health this summer? Here’s a quick action plan to get started today:
- Stock up on extra virgin olive oil: Use it generously in your salads, dips, and cooking.
- Pile on the greens: Leafy greens like kale, spinach, and arugula are excellent sources of bone-health nutrients.
- Add some fish to your diet: Fatty fish, such as salmon and mackerel, provide vitamin D and omega-3s.
- Spend time in the sun: Aim for 10-20 minutes of daily sunshine to naturally boost your vitamin D levels.
- Snack smart: Trade processed snacks for nuts and seeds, which are rich in magnesium.
The Mediterranean diet and summer sunshine aren’t just a recipe for delicious meals—they’re a proven formula for better bone health, more energy, and overall well-being. It’s time to take a page from the Mediterranean lifestyle and treat your bones to the nourishment and care they deserve!
Morocco Gold Extra Virgin Olive Oil And Osteoporosis
Extra virgin olive oil is well-celebrated for its anti-inflammatory properties and cardiovascular benefits, but its impact on bone health is now gaining recognition. EVOO is rich in antioxidants, particularly phenolic compounds, which can help combat oxidative stress. Oxidative stress is a condition that may weaken bones over time, making them fragile and prone to fractures.
Additionally, EVOO encourages calcium absorption, a critical nutrient for strong bones. This capability elevates EVOO as a superfood for not just your heart or skin but also the structure supporting your entire body.
A study published in the journal “PLoS One” found that people who consume The Mediterranean Diet and, in particular olive oil, have denser bones and are less likely to experience bone fractures than those who don’t consume it. Researchers believe that this is due to the anti-inflammatory effects of olive oil, which help keep bones healthy. So if you’re looking for a way to protect your bones, consider adding olive oil to your diet.
