A break in the continuity of the bone is a medical disorder known as a bone fracture. A bone fracture can be caused by a significant impact or stress, a minor injury, or a medical disease like osteoporosis, bone cancer, osteogenesis imperfecta(OI), etc. that weakens the bones. Depending on the damage, the healing process may take weeks, months, or even years.
One element that may influence how fast or slowly a damaged bone heals is food. One of the numerous factors that affects bone strength is nutrition. A strong foundation for a healthy body and strong bones is provided by good diet.
Dietary intake also has a big impact on skeletal protection because it keeps the tissues in good condition so they can absorb the shock of falls. Every stage of the fracture healing process increases the dietary requirements. To begin with, the entire process needs a lot of energy, which is often obtained by consuming food that contains calories.
1. Calcium
At all stages of life, the bone needs an adequate amount of calcium, one of the primary elements involved in bone formation. It should come as no surprise that calcium is crucial to healing from bone fractures or other bone injuries as it is the main element that makes up human bone.
Dairy products like milk, cheese, and yoghurt, almonds, green leafy vegetables, legumes, soy products, and cruciferous vegetables like broccoli, kale, collard and mustard, and turnip greens are some examples of foods high in calcium. The white sesame seed is regarded as one of the best calcium sources.
2. Vitamin D
In order to transport calcium from your blood into your bones, vitamin D is crucial. Dietary calcium may have trouble getting into the bones that need it to mend if vitamin D levels are inadequate.
You may get the sunshine vitamin by being in the sun without any filters. Few individuals, though, acquire enough vitamin D from the sun; they must consume foods high in it or take supplements. Oily fish, such as mackerel, salmon, sardines, and tuna, egg yolks, and dairy products, such as fortified milk, are food sources of vitamin D.
Increasing your vitamin D intake also maintains the proper ratio of calcium to phosphate in your bones. Without using sunscreen, everyday sun exposure for 10 to 30 minutes can assist the body in producing enough vitamin D.
3. vitamin K
Without affecting bone’s mineral density, this vitamin is essential for bolstering osteocalcin, a protein that makes up bone. Green leafy vegetables, Brussels sprouts, broccoli, cauliflower, fish, liver, pork, eggs, and cereals are all rich sources of this vitamin.
4. vitamin C
Bone repair depends on a crucial component of collagen formation. Lemon, Oranges, Mausam, Papaya, Tomato, Guava, and raw amla juice are a few examples of foods that are good sources of vitamin C.
5. Protein
Protein in the diet will boost muscle mass, improve calcium absorption, and reduce parathyroid hormone. Foods high in protein include fruits, meat, and eggs.
6. Zinc
Zinc is necessary for healthy skeletal development. Additionally, it encourages bone regrowth. Meat, seeds, legumes, nuts, and whole grains are foods high in zinc.
7. Iron
For your bones to regenerate, you need iron to manufacture collagen. By providing oxygen to your bones, it also aids in their healing. Eggs, whole-grain bread, and fortified cereals are foods high in iron.
8. Potassium
If you have enough potassium in your diet, you won’t lose as much calcium when you urinate. Bananas, potatoes, almonds, meat, and milk are examples of fresh fruits high in potassium.
What foods should you avoid?
Similar to how certain foods aid in bone regeneration, others prevent it. These foods, sometimes referred to as “bone thieves,” prevent your body from absorbing calcium and micronutrients. They could in rare situations make your body draw nourishment from the bones. Foods with a lot of sugar or salt, red meat, alcohol, and caffeine should all be avoided.
1. Alcohol
It is advised to avoid alcohol while a fractured bone heals. Smokers get significantly slower average recovery times. Smoking changes the blood flow to the bone, which is what carries the cells and nutrients needed for the bone to repair.
2. Coffee
The rate of calcium loss through the urine is accelerated by coffee, colas, and other caffeinated beverages.
3. Salt
Avoiding items with a high salt content, such as salted chips, packet soups, pickles, processed and packaged meals, ketchups, sauces, etc., is advised since excessive salt intakes influence calcium metabolism. To get the finest results and recuperate quickly, you must see the top nutritionist.
What can you do to prevent broken bones
1. Pineapple
Eat a half of fresh pineapple every day until your fractured bone has fully healed. The fruit has an enzyme called bromelain that is known to reduce swelling and inflammation. Avoid processed or canned pineapples since they don’t have the same impact.
2. Pillows
A fractured ankle or foot should be elevated to lessen edoema. Raising the fractured bone higher than your heart will help the healing process by drawing blood and fluid away from the wound. Stacking many pillows at the end of a bed to act as a support is one of the finest ways to elevate a broken bone.
3. Ice
After your fractured bone has healed, apply ice to your injury every 15 to 20 minutes for the first one to two days. This approach also functions if you are wearing a cast. Just be sure to place a cloth in between your cast and the ice bag to prevent moisture.
4. Boost the antioxidants
Start consuming those meals high in antioxidants right now. Antioxidants are crucial for maintaining the health of cells, but they are also crucial for lowering inflammation at the site of the break. Even weeks after the initial injury, inflammation might persist, and the healing process won’t start to take place entirely until it starts to subside.
5. Exercise
With a fractured bone, there are some activities you can and cannot do, but if you can move around without running the danger of moving the broken bone, you should. Being active encourages blood flow, which hastens the healing process.
