Scientists have long been intrigued by the “obesity paradox” — the idea that being overweight might protect against certain health conditions in older adults, even though it’s considered generally unhealthy.
A new study on Research Square tested if the “obesity paradox” applied to osteoporosis.
The answer was paradoxical: yes and no, depending on who you are.
To investigate this, researchers analyzed data from 177,734 people aged 60 and older in the UK Biobank.
Participants were followed for 14 years, and their bone health was measured using heel ultrasound bone densitometry.
They explored three ways to define body weight:
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1. Body Mass Index (BMI): Weight relative to height.
2. Waist Circumference (WC): A measure of abdominal fat.
3. Body Fat Percentage: Total fat calculated using bioelectrical impedance.
Here’s what they discovered:
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• Higher BMI Benefits Women: Women with higher BMIs had a 33% lower risk of osteoporosis.
• Larger Waists Protect Bones: Women with larger waist sizes had a 23% lower risk.
• Body Fat Helps Bone Health: Higher body fat percentages reduced osteoporosis risk by 31% in women.
• Men Don’t See the Same Benefits: These protective effects were only observed in women.
• Low Body Weight Is a Major Risk: Being underweight increases osteoporosis risk for both men and women.
• A Limit to the Benefits: The bone-protective effects of obesity plateau after a certain point.
What does this mean for you?
For women, maintaining a slightly higher body weight could protect bones as they age. But aiming for obesity isn’t the answer — it increases the risk of other conditions like diabetes and high cholesterol.
Instead, consider these tips:
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1. Increase Calories Wisely: Add nutrient-dense foods like avocados, nuts, seeds, olive oil, whole grains, and dairy to your diet. Avoid empty calories like sugary sodas and white bread.
2. Build Muscle with Exercise: Bone-strengthening exercises like weightlifting can increase body mass without unhealthy fat gain.
3. Find Balance: For men, aim for a weight that’s neither too low nor too high to avoid the risks of osteoporosis and other conditions.
This study shows that bone health isn’t just about calcium or supplements — it’s about weight and lifestyle balance.
But if you already suffer from osteoporosis, gaining weight is not going to help.