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Your body has a wonderful ability to heal by itself when any damage occurs. The time taken to heal, however, differs with the type and extent of the damage. Likewise is the bone fracture which usually may take more time for healing. You can support the body’s healing process by taking proper diet and precautions.
An unfortunate fall or an accident may result in a bone fracture that certainly makes you slow down your daily activities. Do not worry as you can get back to normal in some days by supporting your body by following certain steps. Let’s take a look at the simple steps you can follow to heal your bone fractures in a healthy way.
Boost up your bones by taking dietary supplements
The bone has 70% of mineral contents like calcium, phosphorus, magnesium, silicon, zinc and others. When there is damage, bones require these supplements for faster healing.
Your diet should contain a lot of veggies, fruits, organic meat, nuts, and seeds which help in healing and for building strong bones.
Calcium-rich foods
Calcium is the structural component of the skeleton, which makes it vital for both bone health and healing. Intake of calcium-containing foods helps in bone healing. The calcium-rich foods are:
- Green leafy vegetables like kale, spinach, and amasai
- Raw fermented dairy products like yoghurt or kefir, cottage cheese, and raw milk
- Sardines with bones
- Salmon
- Orange juice
Magnesium-rich foods
You need to consume magnesium-rich foods to get the benefits of calcium as magnesium, and calcium metabolism is closely related. The foods include:
- Flaxseeds, chia seeds, and pumpkin seeds
- Grass-fed beef
- Swiss chard
- Almonds
- Avocados
- Black beans
Vitamin containing foods
Vitamins are essential for fracture healing. Vitamin C is especially essential for manufacturing collagen which is an essential component of the skin and tissues. Vitamin K2 is essential for blood clotting and bone formation. A lower dose of vitamin K1 is also essential for bone health.
Vitamin C rich foods include:
- Citrus fruits
- Bell peppers
- Strawberries
- Tomatoes
- Kiwi
- Broccoli
- Asparagus
Vitamin K1 and K2 rich foods include:
- Kale
- Broccoli
- Spinach
- Raw dairy products like cheese and kefir
Foods high in zinc
Zinc is also necessary for bone healing. It is useful for chemical reactions to rebuild the bone. You need to add the following foods to your diet to obtain adequate zinc.
- Grass-fed beef
- Spinach
- Pumpkin seeds, chia seeds, and flaxseeds
Protein containing foods
Proteins are essential for any healing process. Protein supplements aid in healing by rebuilding the lost bone tissue. You need to take more plant-based proteins in your diet. They may include:
- Soy
- Lentils
- Other legumes
- Almonds
- Quinoa
Avoid taking Aspirin and Ibuprofen
You may use drugs such as aspirin and ibuprofen to decrease inflammation, however, these drugs delay the fracture healing. The other options for decreasing inflammation are vitamin C, bioflavonoids and flavonols, and omega-3 fatty acids without affecting the bone healing process.
Natural essential oils for healing
Though you take the medications prescribed by your doctor, sometimes you may prefer natural oils for healing. Cypress oil, fir needle oil, and helichrysum oils are examples of essential oils. These oils are mixed and applied to the body five to six times daily. This oil mix speeds up the healing and repairs the damaged nerve tissues.
Quit smoking and drinking
In general, smoking and drinking are harmful to your body, including bones. They also slow down the healing process of the fractured bone.
Exercise daily
Healing of fractures requires good circulation and adequate flow of nutrients, and this process can be enhanced with exercise. Focus on the joint loading and range of motion exercises to accelerate healing and ensure a return to normal function post-fracture.
Try acupuncture
Getting acupuncture treatment is another beneficial procedure for bone healing. Treatment on appropriate acupuncture points helps repair the damaged bones.
Limit the use of salt
Limit the use of salt in foods as sodium removes calcium from your bones and limits healing. Limit the use of salt to less than ½ tablespoon per day.
Stay away from cola, caffeine, and sweetened beverages
Cola and sweetened beverages tend to remove calcium from the bones. In the same way, caffeinated beverages also contain compounds that can bind to calcium and prevent the calcium to be absorbed, slowing down the healing. So try to avoid these types of foods or beverages when you have a bone fracture.
Last but not least you need to:
- Go for regular health checkups
- Seek physiotherapist for rehabilitation
- Take proper care of the cast
- Do not stick yourself to the bed, stay active
- Keep the ice pack on the wound to prevent swelling and inflammation
Healing and healthy living require balance. Limit the foods that rob your energy and delay the healing process. After following these steps, you will definitely see your broken bones healing faster than earlier. You can happily enjoy your daily routines once you get completely healed.
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