Fracture healing onvolves complex processes of cell and tissue proliferation and differentiation. Many players are involved , including growth faactors, inflammatory cytokines, antioxidants, bone breakdown (osteoclast) and bone-building (osteoblast) cells, hormones, amino acids and uncounted nutrients. Anything that diminishes blood flow (poor circulation / smoking tobacco) slows the healing process.
The use of Pain killers will have a negative effect on your body, so try to keep your intake as short as possible. Here are some links for your to have a read:
Get enough calories:
Before a fracture / break a male adult may consume 2,500 calories per day, a patient with multiple fractures may need up to 6,000 calories a day. The healing process needs energy!
Adopt an Alkaline diet
The Alkaline life eating program provides a diet rich in minerals, vitamins, phytonutrients obtained from vegetables, fruits, nuts and seeds. This life supporting pattern has been shown to create a health-promoting internal biochemical environment which, among other things, conserves bone building minerals and proteins.
Bone can be imagined as being some what like a sponge made of living protein upon which mineral crystals are embedded. By volume roughly half of bone is protein.
1)Quinoa. Protein: 8 grams per 1 cup serving, cooked
2)Buckwheat. Protein: 6 grams per 1 cup serving, cooked
3) Rice and Beans. Protein: 7 grams per 1 cup serving
4)Peanut Butter on homemade Hemp Bread. Protein: 23 grams per 2-slice sandwich with 2 tablespoons of peanut butter
The best sources of fats are from Nuts & Seeds but also some plants like Thyme and rosemary that contain volatile oils & Omegas. Essential fats are necessary for wound healing and for reducing inflammation caused by an acute injury. Sources of Omega-3 essential fatty acids: flax seeds, hemp seeds, canola, walnuts, pumpkin seeds
Increase Anti-Inflammatory nutrients:
Antioxidants repair oxidative damage. When a bone fracture occures a remarkable yield of free radicals is generated by the damaged tissues.
Boost your mineral intake; By weight, bone density is roughly 70% minerals (calcium, phosphorus, magnesium, silicon, zinc etc) and a fracture healing requires available minerals.
Calcium is the primary mineral found in bones.
leafy green vegetables, broccoli, sprouts, nuts & seeds, legumes.
Magnesium deficiency contributes to osteoporosis directly by acting on crystal formation and on bone cells and indirectly by impacting on the secretion and the activity of parathyroid hormone and by promoting low grade inflammation.
All Leafy greens
Nuts & Seeds
All Whole grains
Beans & Legumes
“One clinical case series in humans was inconclusive in our opinion, and one randomized double-blind placebo-controlled trial showed that supplementation of vitamin D3 and calcium in elderly women with reduced bone mass and a proximal humerus fracture had a positive influence on bone healing.”
Get outside the sun is the best source of vitamin D, Mushrooms.
The role of vitamin C in preventing osteoarthritis has tremendous potential, though results in animal and human studies are controversial.
“Vitamin C is an essential micronutrient with an adult daily recommended intake of 75 mg for women and 90 mg for men. Smokers should consume an additional 35 mg per day because of the increased oxidative stresses from cigarette smoke.”
Bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas, and papayas.
Vitamin K is an essential part of the biochemical processes that bind calcium to bone adnd is required for proper formation of oesteocalcin bone protein.
1) Green Leafy Vegetables (Kale) ½ c: 444 mcg (over 100% DV)
2)Spring onions (Scallions) ½ c: 103 mcg (over 100% DV)
3) Brussels Sprouts. ½ c: 78 mcg (98% DV)
4)Cabbage. ½ cup: 82 mcg (over 100% DV)
5)Broccoli. ½ c: 46 mcg (58% DV)
6)Prunes. ½ c: 52 mcg (65% DV)
It appears that B6 modulates the effects of vitamin K on bone through complex biochemical pathways.
1)Banana. 1 medium: 0.43 mg (21% DV)
2)Spinach (cooked) ½ c: 0.22 mg (11% DV)
3)Sweet potato. ½ cup: 0.29 mg (15% DV)
4)Hazelnuts. ½ c: 0.38 mg (19% DV)
5)Garlic. 3 cloves: 0.11 mg (5% DV)
Here are a few herbs that may aid recovery, increase your bodies ability to deal with stress and provide you with a good bioavailability of nutrients.
Eucommia Bark for bone, tendon and ligament repair:
Astragalus Root oxidative stress control:
Nettles & Cleavers to clean the blood & lymphatic system. Also very high in nutrients.
Turmeric & Ginger to reduce swelling (Anti inflammatory)
Dandelion Root to detox your liver of the increase in waste products from the injury.
References / useful links to content: