A complete guide to taking care of your bones and muscles

Your musculoskeletal system includes your bones, muscles, and soft tissue. These all work together to support your body weight and aid in your movements. As you get older with time, their performance may become weak, causing aches and pains and dysfunctions to a body’s signals. This information alone suggests just how important it is to take good care of your bones and muscles.

The best orthopaedics hospitals in Bangalore advise that you should start as early as possible to take care of these essential body organs. As mentioned above, it is a fact that ageing will cause your bones and muscles to weaken, making you more prone to injuries. So, this article will give you a complete guide on how you can prevent and take care of your musculoskeletal system ahead of time.

Why eating healthy is essential.


A diet is rich in essential nutrients, calcium, and vitamin D aids in keeping bones in their healthiest form as it improves bone density. Vitamin D also assists your body, which prevents and improves symptoms of joint pain. Eating healthy veggies also gives your body a decent amount of vitamin C, which is known to build and renew bone-forming cells. So the greener your diet is, the better.


It is a known fact that if you want to build muscle, your body needs to consume a protein-rich diet adequately. Many people believe that restricting calories is the way to go, but it is quite the opposite. Yes, you may need to cut out all of the ‘bad’ and processed food that has empty calories, meaning they provide you with no nutrients. But, you must consume adequate amounts of proteins, unprocessed carbs, and healthy fats. This method will help you build muscle faster to improve your body’s strength and body composition over time.

Some foods to consume for healthy bones and muscles

  • Eggs
  • Green vegetables.
  • Lean meat.
  • Beans
  • Spinach
  • Nuts
  • Lentils

Importance of exercise

Exercise is an essential hobby for everyone to indulge in, especially to improve their bones and muscle health. Exercise is the healthiest and easiest way to build lots of muscle to support yourself and gain strength. Indulging in bodyweight exercises or lifting weights is an excellent way to build muscle. Consulting with your health specialist beforehand is also important when trying a new activity. They will provide you with proper guidelines according to your levels of fitness.

Exercise can also significantly improve bone health. When you indulge in various forms of exercise, you are directly building and improving your balance and posture. Some activities contain significant stretches that help prevent muscle and joint pains by creating more strength inside your body. This works efficiently to avoid injuries in the future that may cause you to have a weak musculoskeletal system.

Taking necessary vitamins

Consulting with your health specialist and doctors and being given the essential vitamins your body needs is a vital step for making sure of healthy bones and muscles. If, for example, an individual lacks necessary vitamins, their body may age faster and result in various diseases, body aches, and other dangerous things one would not like to be associated with.

So it is essential to find out what your body needs and requires. Most adults need at least 1,000 to 2,000 IU of vitamin D daily to absorb calcium. And people who live in colder climates where the sun barely shines may have a total deficit, and they’re unaware. This shows how important it is to get checked and take the necessary vitamins.

No smoking and drinking

With bad habits comes the bad news. Excessive smoking and drinking harm your body and its levels of health. The use of high amounts of alcohol and tobacco can cause your bones to weaken much faster and muscle growth to reduce. Consider quitting these habits as early as you can. However, if the symptom is persistent, it is advisable to seek professional help from the best orthopaedics hospitals in Bangalore.


As reviewed, bone and muscle health are significantly crucial for a safe and happy life. Fortunately, due to the current day and age, science and medicine have come a long way in guiding everyone on how to protect your body and its organs. All of these health measures help you to avoid severe diseases and health problems while saving you from the horrors of ageing faster. With adequate care, you can guide yourself and others to live healthy lives efficiently.