skip to Main Content

3 Tips to Improve Bone Health

Having fragile bones can be incredibly burdensome, increasing your risk of breaks and fractures, recovery time, and medical bills. There are so many different bone diseases but the most common one is osteoporosis. This condition thins and weakens your bones, especially those in the hips, spine, and wrists. Osteoporosis is a silent disease and usually doesn’t begin to show symptoms until the person reaches old age. The best prevention starts from a young age, through diet and lifestyle. 

Although there are many things in life that you cannot control, there are some risk factors that you can steer away from to improve and preserve your bone health and overall wellness.


Your diet is one of the most important factors to consider when trying to increase your bone density. You’ve probably heard that the key to having strong bones is to eat a diet rich in calcium and vitamin D; this is true, but there are also a variety of other nutrients that are just as important for bone health (and that people often neglect). These include vitamin C, carotenoids, folate, vitamin B12, vitamin K, potassium, magnesium, and omega-3 fatty acids.

Physical Activity

Just like our muscles, our bones are living tissue; exercising isn’t just good for your muscles, it’s good for your bones, too! They respond to exercise by becoming stronger. With weightlifting and other resistance exercises, your body is forced to work against gravity which strengthens the bones. Not only is physical activity good for increasing bone density, but exercise can also lead to better overall health.

Avoid Alcohol & Smoking

Tobacco and/or smoking has also been linked to higher incidences of bone fractures, lower bone density, and poor dental health. Eliminating this from your lifestyle will greatly help your long-term bone health.

Studies have shown that heavy alcohol consumption, especially during young adulthood, can affect bone health; this risk is even higher for women. It increases the risk of developing osteoporosis later down the road. However, if you can’t give up the alcohol, at least lean towards red wine; it contains resveratrol which is beneficial for bone health, especially in women.

Don’t ignore your bone health – support it. If you are experiencing back pain, give Dr. Melamed a call at (310) 928-2769 or make an appointment online today!