Vegans should lift weights to strengthen their bones

Plant-based diets may be good for your health and your overall risk of disease, but they’re not perfect. These diets are also associated with lower bone mineral density and increased risk of fractures.

But pumping iron can counteract these effects.

New research from Austria – the home of legendary bodybuilder Arnold Schwarzenegger – shows that vegans who lift weights or do strength training have stronger bones than vegans who only do other forms of exercise like swimming or jogging. bike.

The study also showed that resistance training offsets decreased bone structure in vegans compared to omnivores, who eat plants and animal foods.

Although protein and other nutrients in plant-based foods can help build bone and muscle, animal products like meat, dairy, and fish are the best sources.

The researchers compared data from 43 men and women who had been on a plant-based diet for at least five years with data from 45 omnivores. They found that vegan participants who used weight machines, free weights, or did body resistance exercises at least once a week had stronger bones than vegans who didn’t do resistance training.

They also learned that vegans and omnivores who did resistance training had similar bone structures.

The findings were published in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism.

Resistance training is the cornerstone of healthy bone structure for everyone, but can be especially important for those on a plant-based diet. Try to include at least three 30-minute weight training workouts in your week.

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