The Mediterranean Diet, Prebiotics and Probiotics: Promising Approaches for Supporting Improved Bone Mass Density

Have you heard about the Mediterranean Diet? It has been hailed as one of the healthiest diets out there, with a promise of improved heart health, lowered risk of diabetes, and weight loss. But now, evidence suggests that it may also improve bone mass density.

Studies suggest that prebiotics and probiotics play an important role in preventing age-related bone mass loss. Following a Mediterranean diet rich in these nutrients can further help maintain strong bones. In this blog post, we’ll explore how following the Mediterranean Diet and consuming prebiotics and probiotics can help support improved bone mass density.

What is Bone Density?

Bone density is the amount of bone tissue in a certain area. A person’s bone mass density can be measured using dual-energy X-ray absorptiometry (DXA) or peripheral quantitative computed tomography (pQCT). It is an important indicator of overall bone health, as lower values indicate a higher risk for fracture and other bone-related diseases.

Bone density can fall due to aging, lack of exercise, increased alcohol consumption, and unhealthy diets. Leading health institutions recommend that adults should aim for at least 1g/cm2 to protect against fracture risk; however, values can range from 0.8g/cm2 (low bone density) to 2.5g/cm2 (high bone density).

When bone density falls too low, individuals may begin to experience bone-related diseases such as osteoporosis. Even small decreases can have a lasting effect on overall bone health and are thus important to prevent.

The Mediterranean Diet & Bone Density

Studies show that following a Mediterranean diet can improve overall bone mineral density in both men and women, regardless of age or physical activity level. This beneficial relationship is likely due to the high intake of fruits and vegetables, fiber, and polyunsaturated fatty acids.

In addition to these beneficial macronutrients, the Mediterranean diet is also rich in micronutrients such as magnesium, zinc, vitamin K and calcium—all of which have been associated with improved bone health. For example, a higher dietary magnesium intake has been linked to higher hip bone mineral density.

Gut-Derived Hormones & Bone Metabolism

In addition to dietary sources, gut-derived hormones are also crucial for bone metabolism. Gut hormones such as GIP, GLP-1, and PYY have been associated with improved bone mass density in humans. These hormones, released in response to food intake, help regulate mineral absorption, bone turnover, and collagen production.

As such, a diet rich in prebiotic fibers can help support higher levels of these hormones. Prebiotic foods such as garlic, onions, and asparagus have been shown to be beneficial for bone health. Probiotics can also help maintain healthy gut hormone levels by helping balance the microbiome.

One of the best ways to get prebiotics and probiotics is by following a Mediterranean-style diet. This type of diet is rich in whole grains, legumes, fruits, vegetables, nuts, and seeds—all of which are excellent sources of fiber and micronutrients. Not only can these foods help decrease inflammation and improve overall health, but they can also help support improved bone mineral density.

Start A Bone Density-Focused Treatment with Internal Healing & Wellness

Functional medicine approaches address the underlying causes of disease rather than simply treating symptoms. By looking at the whole person and recognizing that all body systems are connected, functional medicine practitioners strive to create individualized treatment plans that will lead to better patient outcomes.

When it comes to bone density in particular, taking a holistic approach can help identify lifestyle and dietary factors that may be contributing to poor bone mass density and make the necessary adjustments to support strong bones. Nutrients such as calcium and vitamin D are essential for healthy bones, but so are exercise, stress management, and eating a nutrient-dense diet rich in prebiotics and probiotics—ideally, one that follows a Mediterranean style of eating.

If you’re looking for someone who understands how functional medicine can help maintain your bone health, look no further than Dr. Khan at Internal Healing & Wellness in The Woodlands. He understands how nutrition affects bones and how stressors like emotional trauma can impact your overall health and well-being. Schedule a consultation today!