How to make your bones strong and healthy?


Many of us are worried about our bones. We try to get enough calcium in our diet, but it’s not always easy. One thing we can do for sure is to make sure that the rest of what we eat has a lot of minerals and nutrients like magnesium, zinc, boron, iron, potassium, or sodium. All those ingredients help maintain healthy bone density which is important for reducing the risk for osteoporosis in later life. 

Here’s a list of nutritious foods you should be eating if you want your bones to stay strong!

Meat, eggs, and fish

Good sources of calcium, iron, and magnesium. High in protein too which helps build strong bones. 

Dark green leafy veg

Dark green leaves are rich in many minerals including calcium, potassium, and magnesium. They also contain antioxidants like vitamin C to help fight off damage from free radicals during exercise or from toxins in the environment.

Calcium-fortified foods

You can get calcium from lots of sources but it’s not always easy to work out how much you’re getting. So, try to eat food with added calcium like soya milk, rice milk or orange juice. Calcium is also found in broccoli, okra, and almonds. 

It’s best to eat these foods as part of a balanced diet with lots of other vitamins and minerals. 

Oily fish

Some types of oily fish like tuna, salmon or mackerel are rich in omega-3 fatty acids – good for our heart and brain. They’re also a great source of vitamin D which is important for healthy bones. Oily fish should be part of a healthy balanced diet. 

Your GP can give you more advice about how much fish is right for you.

A healthy balanced diet like the one above should help us to keep our bones strong and reduce the risk for osteoporosis in later life. The amount of calcium, magnesium, zinc, boron, iron, potassium, or sodium needed to keep us strong is different for everyone. 

If you’re worried about your diet, check with your GP who can give personal advice on a healthy balanced diet.


Exercise can help keep our bones strong. But too much can put us at risk for injury or osteoporosis, so it’s important to be sensible. Muscle and bone are built during childhood and growth spurts (between 5-25 years), but after that we need to do regular exercise to stay fit. Adults should do a mix of different types of activity as well as strength exercises to keep our bones strong.

Swimming is a great way to get the heart rate up and strengthen muscles, especially for older people, but it doesn’t put any stress on your bones.

If you want to take part in athletics, rugby, or horse riding you should talk with your doctor first. These activities can put a lot of stress on your bones and joints, so it’s important to do these types of sports with caution.

Check out the link below for more information about doctors who can help you in case of an emergency. 

If you are looking for some medical assistance you can visit Orthopedic Doctor in Lahore and Orthopedic Doctor in Islamabad.

If you are looking for some medical assistance you can visit Orthopedic Surgeon in Lahore and Orthopedic Surgeon in Islamabad. Doctors at these centers will help you achieve a healthy, strong body by providing personalized care to fit your specific needs. 

They’ll also be able to answer any questions or concerns that come up during treatment so that you feel confident and comfortable with the process. With their expertise it’s possible to live an active life without worrying about osteoporosis, even when we’re older!

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