Tips provided by an orthopedic surgeon in Lahore for strong bones and muscles

 Tips provided by an orthopedic surgeon in Lahore for strong bones and muscles

Bones help in locomotion so care is needed as they have the natural ability to degenerate and then regenerate. If the process is imbalanced one has to face unruly consequences which hinder routine activities and under severe conditions deprive of locomotion. Visit an orthopedic surgeon in Lahore to get useful tips for strengthening bones and muscles.

Add vegetables to your diet plan

Vegetables provide sufficient vitamin C to encourage the production of cells that help in bone formation and also protect them from damage. Low-density bones are considered weak and are vulnerable to breakage so it’s necessary to maintain healthy bone density which is fulfilled by vegetables as they are rich in minerals required for bone strength. Green leafy vegetables contain antioxidants that help prevent osteoporosis, a disease that speeds up the bone degeneration process.

Engage in physical therapy and strengthening exercises

The key to strong bones and muscles is strengthening exercises and good physical therapy. Exercise your bones for good blood circulation and make soft tissues like ligaments, tendons and muscles stronger than before. Weight-bearing exercises enhance the process of new bone formation thus maintaining healthy bone density and size. Especially patients who have gone through orthopedic surgery or recovered from a recent musculoskeletal injury or disease must practice strengthening exercises under the guidance of a physical therapist to regain lost range of motion and keep the natural strength of muscles and bones intact. The knee injury doctor in Lahore during and after treatment gets the assistance of a physiotherapist for patient rehabilitation.

Protein consumption

50% of the bone composition is a protein which needs to be balanced through a good intake of protein-rich food. Low protein consumption decreases the process of calcium absorption to bones thus bone regeneration and degeneration phenomenon is affected. Equilibrium should be established between high and low protein intake as too much protein seep much calcium from bones.

Daily calcium intake is a must

Bones are made up of calcium, it’s the mineral found in abundance in the composition of bones. Calcium is stored in bones and when needed absorb in the bloodstream to be used by the body. So our bones keep on dissolving but also have rebuilding power but reconstruction is possible with a sufficient amount of calcium intake. Calcium deficiency could lead to more bone absorption than rebuilding which weakens bone and make them vulnerable to easy breakage. Calcium deficiency has a direct effect on knees so 1000mg calcium should be consumed by each individual for strong joints as recommended by a knee injury doctor in Lahore Dairy products like milk, yoghurt, and cheese are house rich in calcium, increasing their use in daily diet will assure good bone health.

One shouldn’t forget vitamin D

Most people keep on taking calcium but are still at a disadvantage this is because vitamin D is absent which helps the calcium to absorb into bones. So doctors always prescribe vitamin D along with calcium supplements for more effective results. Exposure to the sun helps to get enough vitamin D to bones also it can be obtained through food like fatty fish, cheese, and liver. Patients with severe vitamin deficiency are recommended vitamin D supplements of 2000 IU.

Have some calories in your diet

Many people are afraid of eating calories and cut off such food which is also dangerous because deficiency of calories can affect bone health. It decreases the bone density making them weak and liable to breakage. It is important to follow a balanced diet chart and consume 1200 calories per day.

Maintain a healthy weight

Being too skinny or obese is harmful to bone health because for obese people body weight stress out weight-bearing joints causing wear and tear which may lead to serious condition. Underweight people have fear of getting osteoporosis or osteopenia, both are diseases that damage bones. Moreover, low weight is an indication of low bone density which increases the probability of having a bone fracture. So it is essential to maintain slightly more weight than a person should have to ensure good bone health.

Magnesium and zinc are also important

Bones are made up of minerals not just calcium or potassium but other minerals as well such as magnesium and zinc. Magnesium is important to activate vitamin D so the calcium could absorb effectively into the bone. 400 mg of magnesium intake on daily basis is recommended by doctors, the amount may vary depending on the health condition of patients. Zinc is needed in little quantities by the bones however it is also an important mineral that promotes the development of cells and aid in building bone structure. Also, it averts unnecessary degeneration of bones. According to research zinc supplements aid in the growth of bones in children and maintain good bone density in adults. Pumpkin seeds, beef, spinach, oysters, and shrimps are some of the foods rich in zinc.

Omega-3 fats are beneficial to bones

Omega-3 fats are necessary to intake but in a balanced way, too less or too much is bad for health. They are anti-inflammatory fats which help reduce joint inflammation and prevent bone loss while ageing. Fatty fish and plants like chia seeds, walnuts, and flaxseeds are rich in omega-3 fats.


For once own betterment it is necessary to pay good care to your bones as they aid in locomotion without which life is miserable. Seek the guidance of an orthopedic surgeon in Lahore to design a diet chart for healthy bones. Follow the instructions and keep up routine checkups for better health.

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