Adopting an anti-inflammatory diet could significantly improve bone health and prevent fractures for some women, according to a recent study.
Researchers from The Ohio State University analyzed data collected by the Women’s Health Initiative, one of the largest and most comprehensive investigations into postmenopausal women’s health ever conducted in the U.S.
Let’s explore the findings of this extensive research, what it means for women’s bone health, 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?
Ohio State University researchers found that women with less inflammatory diets lost less bone density over six years compared to those with the most inflammatory diets.
This was true despite the fact that participants following inflammatory diets started out with lower bone density.
Researchers gauged this using the Dietary Inflammatory Index, a scoring system developed by the University of South Carolina that ranks diets based on specific foods’ inflammatory potential.
Researchers also linked low-inflammatory diets to a reduced risk of hip fractures among postmenopausal Caucasian women under 63.
According to study lead and Assistant Professor of Human Nutrition at The Ohio State University, Tonya Orchard, “Healthy diets are impacting [women’s] bones. I think this gives us yet another reason to support the recommendations for a healthy diet in the Dietary Guidelines for Americans.”
Research limitations
As an observational study, this research relied 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 Ohio State’s Center for Clinical and Translational Science, was emphatic about its broader implications.
“By looking at the full diet rather than individual nutrients, like calcium – these data provide a foundation for studying how components of the diet might interact to provide benefit and better inform women’s health and lifestyle choices,” she says.
Nuances in findings
The study’s findings also weren’t entirely straightforward, 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 fractures in white women under the age of 63, they did not find a consistent link between more-inflammatory diets and fractures across the entire group.
Interestingly, women with the highest inflammation scores had a modestly lower risk of lower-arm and total fractures. But researchers say this may have been due to higher physical activity levels, which can increase the risk of falls.
Still, following an anti-inflammatory diet could help maintain your bone health after menopause, reducing the risk of fractures.
Foods that are good for bone health
Now you may be wondering what actual foods are included in this anti-inflammatory, bone-boosting diet. Here are some general guidelines to help you get started.
Foods to prioritize
- Vegetables (spinach, kale, cauliflower, broccoli, mushrooms)
- Fruits (berries, apples, peaches, apricots, oranges)
- Lean protein (chicken, turkey)
- Fish (salmon, tuna, mackerel)
- Nuts and seeds (almonds, flaxseeds)
- 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 like wheat, can contribute to inflammation. Also, wheat bran is high in phytates, plant compounds that can inhibit calcium absorption–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 within a moderate range.
And if you notice any 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, French fries, and other deep-fried options are loaded 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’ll also want to avoid excess caffeine. While moderate amounts may have some health benefits, consuming too much can interfere with bone metabolism and reduce your calcium levels.
Stick to a small amount each day, or enjoy decaffeinated tea or coffee instead.
While more research is needed, it’s clear that an anti-inflammatory diet can have big 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 Fruits and Inflammation in the Body – PMC.
Emerging science on whole grain intake and inflammation | Nutrition Reviews | Oxford Academic
Wheat/Gluten-Related Disorders and Gluten-Free Diet Misconceptions: A Review – PMC
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