Vegan Lifestyle and Weightlifting: A Dynamic Duo for Bone Health
Key Takeaways:
- Plant-based diets may potentially contribute to lower bone mineral density and increased fracture risk, which can be mitigated by incorporating weightlifting into the routine.
- Research shows strength training or weightlifting lead to denser bones among vegans, compared to those only doing activities like swimming or cycling.
- The bone structure of vegans and omnivores who engaged in resistance training was found to be similar.
- Veganism, consuming exclusively plant-based foods and abstaining from meat, dairy, and eggs, is a growing global trend.
- Resistance training is highlighted as a key component for maintaining bone strength among individuals following a vegan diet.
While embracing a purely plant-based nutrition plan may correlate with decreased bone mineral density and a potential increase in fracture risk, weightlifting could be a feasible solution to combat these adverse effects.
Recent research conducted in Austria indicates that vegans who engage in strength training or weightlifting have denser bones compared to their vegan counterparts who only participate in activities such as swimming or cycling.
The Growing Trend of Veganism
Rising globally, veganism is an increasingly popular lifestyle choice with many individuals worldwide choosing a diet free from animal products. Dr. Christian Muschitz, affiliated with St. Vincent Hospital Vienna and the Medical University of Vienna highlighted, “Our research demonstrates that resistance training serves to counteract decreased bone structure amongst individuals following a vegan nutritional approach as compared to omnivores.”
Typically, veganism involves consumption of exclusively plant-based food commodities, refraining from all meat, dairy, and eggs.
Unearthing the Facts: Veganism and Bone Health
The study revolved around a comparative analysis of the data obtained from 43 men and women following a vegan diet for a minimum of five years and 45 omnivores who consumed a mixed diet for the same duration.
The research unearthed that vegan participants who integrated body weight resistance exercises, free weights, or weight machines into their routine had denser bones than their vegan counterparts who did not participate in any resistance training. The bone structure of vegans and omnivores who participated in resistance training was found to be comparable.
The findings have been published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.
Regular Resistance Training: The Key to Bone Strength
Muschitz emphasized the importance of incorporating resistance training into the routine of individuals following a vegan diet for maintaining bone strength.
Around 6% of the U.S. populace has transitioned to a vegan diet as revealed by the study.
Useful Resources
The U.S. Department of Agriculture provides further information regarding vegan or plant-based diets.
Source: Journal of Clinical Endocrinology & Metabolism, News Release
