Nutrition – Speedy Recovery from a Bone Fracture


The healing of fractures, tears or sprains is one of the slowest healing processes in the body.  The intestinal lining is the fastest and will repair itself in only 3 days.  Bones, tendons and ligaments are another story and that is why when you have this type of injure you need to ensure you are supplying your cells with the nutrients it needs to decrease the time spent on the sidelines.  I played competitive hockey and my son is in the BMX community, it seems there is always at least one teammate warming the bench due to an injury and if its not a concussion its usually having to do with bones, tendons or ligaments. 

Protein, Collagen & Gelatin

Soup made from home made bone broth

Protein is required to build the new cells.  Get some bone broth cooking; its nutrient dense and easy to digest.  Go to your local butcher shop and ask for soup bones, specifically the ones with more marrow in them.  Slow cooking the bones allows nutrients like collagen and gelatin to leach into the water.  Cooking your own is much cheaper than buying frozen at the grocery store and you can freeze the leftovers in small portions to grab as you go.  A cup a day is all the body needs to encourage bone health, intestinal lining health and increase immunity.  


Milk, yogurt or cheese!

Everyone knows that Calcium is one of the main ingredients to growing bone!  Yogurt, cheese, cottage cheese, broccoli, turnip, collard greens, kale, bok choy, soy, beans, sardines, canned tuna, salmon with bones, and almond milk are all great sources. 

Vitamin D & Magnesium

Vitamin D helps your body absorb and use the Calcium so its important component.  Adults should get at least 600 IU of vitamin D every day.  In order for your body to use calcium it also requires Magnesium.  Most foods that are high in calcium are also high in Magnesium… natures way of having your back!  Add these foods to the list to get your magnesium fill; flax seeds, chia seeds, pumpkin seeds, grass-fed beef, swiss chard, and avocados.

Vitamin C

Vitamin C has been showen to speed up recovery therefore foods including vegetable juices, oranges, lemons, bell peppers, kiwis, broccoli and asparagus are great for repair.

Avoid alcohol, salt and coffee

All of these can cause you to lose the much needed calcium in your urine and overall they just aren’t good for the body to function properly.  Remember, you want your bodies focus to be on repairing not detoxing. 

This information can be used for overall bone health because as we age our bone density decrease and osteoporosis can result. Nutrition is all about feeding our cells the right ingredients for energy and repair.  When the body has the proper nutrients, it can heal itself in so many ways.  I hope this information helps in a speedy recovery.  Happy healing! 

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