7 Must Follow Rules to Build Better Bones

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We usually are concerned about the betterment of most of our body parts. We cleanse our skin, exercise for the heart and to get rid of fat and avoid sugar for teeth. But we seldom think about our bone health. Bones are the framework supporting our body. There are several ways we can regulate our bone health. Some of these are discussed below:


Bones respond to impact. When you expose yourself to intense activities and forceful events like running these stimulate bones to fortify themselves. So if you want stronger bones indulge in weight training, running or just moving around briskly.

Eat Animal Protein:

Animal protein is one essential to increase calcium absorption in bones. You should increase your vegetable and fruit intake but do not reduce protein intake. This can lead to bone loss and deteriorate bone health. Consult with an orthopedic doctor in Karachi, Lahore and other main cities of Pakistan to check your bone health status.

Eat Animal Protein


Dairy products are another good source of bone minerals. Most recent researches suggest that elderly people should consume more dairy to stay safe from osteoporosis. Yogurt and cheese are considered to contain most favorable constituents for bone health.


Lack of sleep or even excessive sleep both are reported to be detrimental to bone health.

    • The sleep-inducing hormone “melatonin” is involved in bone metabolism.
    • Sleep apnea that causes low quality sleep is a factor in low bone density.
    • Less sleep causes more bone loss.

Mineral Water:

Drinking mineral water is good for bone health. As it contains calcium and magnesium in highly bioavailable form. So drinking mineral water is good for overall health generally and bone health specifically.

Bone Friendly Nutrients and Foods:

Be sure to add these bone health-friendly foods and nutrients to your diet.

    • Bony fish
    • Cod liver oil
    • Leafy greens
    • Melatonin
    • Vitamin D, A and K2
    • Gelatin
    • Molasses

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Avoid Inflammation:

Presence of inflammation in the body affects bone health. Inflammation is triggered by;

    • Too much consumption of omega-6
    • Too less consumption of omega-3
    • Obesity

When was the last time you checked your bone density? Did you ever get it checked?
You know it’s easier to keep what you have then to regain what is lost. So do not wait to enact these interventions into your lifestyle.


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She is pharmacist by profession and has worked with several health care setups.She began her career as health and lifestyle writer.She is adept in writing and editing informative articles for both consumer and scientific audiences,as well as patient education materials.