According to a recent study, following an anti-inflammatory diet could significantly improve bone health and prevent fractures in some women.
Researchers at Ohio State University analyzed data collected by the Women’s Health Initiative, one of the largest and most comprehensive studies of postmenopausal women’s health ever conducted in the US
Let’s take a look at the findings of this comprehensive study, what it means for women’s bone health, the risks of osteoporosis, and how you can improve your well-being and longevity by enjoying the right foods.
Why Eat Anti-Inflammatory Foods for Bone Health?
Researchers at Ohio State University found that women on less inflammatory diets lost less bone density over six years than those on the most inflammatory diets.
This was true despite the fact that participants who followed anti-inflammatory diets started out with lower bone density.
Researchers measured this using the Dietary Inflammatory Index, a scoring system developed by the University of South Carolina that ranks diets based on the inflammatory potential of specific foods.
Researchers also linked low-inflammatory diets to a reduced risk of hip fracture in postmenopausal white women under age 63.
According to research leader and assistant professor of human nutrition at Ohio State University, Tonya Orchard, “healthy diets impact [women’s] bones. I think this gives us another reason to support the healthy diet recommendations in the Dietary Guidelines for Americans.”
Research limitations
As an observational study, this study was based on data collection without experimental manipulation. This means it cannot definitively prove a cause-and-effect relationship between diet, bone health and fracture risk.
Still, Rebecca Jackson, senior author of the study and director of the Ohio State Center for Clinical and Translational Science, emphasized its broader implications.
“By looking at the entire diet instead of individual nutrients, for example calcium – these data provide a foundation for studying how components of the diet can interact to provide benefits and better inform women’s health and lifestyle choices, she says.
Nuances in findings
The study’s findings were also mixed, with some unexpected results adding to the complexity.
While researchers found a clear correlation between high-inflammatory diets and a nearly 50% higher risk of hip fracture in white women under age 63, they found no consistent link between higher-inflammatory diets and fractures for the entire group.
Interestingly, women with the highest inflammation scores had modest scores lower risk of forearm and total fractures. But researchers say this may be due to higher physical activity levels, which can increase the risk of falls.
Still, following an anti-inflammatory diet can help maintain your bone health after menopause, reducing your risk of fractures.
Foods that are good for bone health
Now you may be wondering what foods are included in this anti-inflammatory, bone-strengthening diet. Here are some general guidelines to get you started.
Foods to prioritize
- Vegetables (spinach, kale, cauliflower, broccoli, mushrooms)
- Fruit (berries, apples, peaches, apricots, oranges)
- Lean proteins (chicken, turkey)
- Fish (salmon, tuna, mackerel)
- Nuts and seeds (almonds, linseed)
- Legumes (lentils, kidney beans)
- Whole grains (whole wheat, brown rice, quinoa)
A note about gluten in whole grains
Some research suggests that gluten, a protein in certain grains such as wheat, may contribute to inflammation. Additionally, wheat bran is high in phytates, plant compounds that can inhibit the absorption of calcium, which is critical for bone health.
So if you have osteoporosis or are concerned about developing it, you may want to keep your gluten intake in a moderate range.
And if you notice reactions to gluten-containing foods, such as stomach pain or energy or mood dips, you may want to stick to other whole grains.
Foods to limit or avoid
To reduce inflammation and support your bone health, it’s also important to limit certain options, such as:
- Processed foods: These are high in unhealthy fats, sodium, and additives that promote inflammation.
- Excess sugar: Sodas, sweetened teas, and foods with added sugar can contribute to inflammation and even interfere with calcium absorption.
- Fried foods: Chips, fries, and other fried options are packed with unhealthy fats, which research has linked to inflammation.
- Red and processed meats: Beef, lamb, bacon and sausage are typically high in saturated fats (and preservatives, in the case of bacon and sausage). These ingredients can promote inflammation and even weaken bones.
You also want to avoid excess caffeine. While moderate amounts may have some health benefits, consuming too much can disrupt bone metabolism and lower your calcium levels.
Stick to a small amount per day, or enjoy decaffeinated tea or coffee instead.
Although more research is needed, it’s clear that an anti-inflammatory diet can have major benefits for your bone health as you age. Small changes to your plate today can lead to stronger, healthier bones tomorrow and for years to come.
References:
Active compounds in fruit and inflammation in the body – PMC.
Emerging science on whole grain intake and inflammation | Nutrition Reviews | Oxford Academic
Wheat/Gluten-Related Conditions and Misconceptions About Gluten-Free Diets: A Review – PMC