When a bone in your body fractures, it can turn your life upside down in an instant. You suddenly find many things that you took for granded, driving, showering, cooking, are suddenly made much more difficult, maybe impossible. On top of that, you are probably in pain and discomfort, lacking in sleep and generally feeling miserable. You may have to miss going to your favorite sports event or a holiday.
There are however some things that you can do to speed up fracture recovery. Firstly, look at your diet. Apart from the obvious need to eat a healthy balanced diet so you get all the nutrients, vitamins and minerals that your body needs for the natural healing process. It is not necessary, but it can be a good idea to take a calcium and or magnesium supplement, just to be sure you are getting enough of those key ingredients. This is particularly important if the affected person is a child and or a fussy eater.
Some of the top foods to eat in order to make sure that you are getting enough of the correct nutrients:
1. Calcium fortified orange juice (2 cups per day recommended).
2. Green leafy vegetables.
4. Sesame seeds.
5. Carrots, lightly cooked.
6. Pumpkin, canned or cooked.
7. Sweet potatoes.
9. At least 97% or greater fat free chicken or turkey breast. Also, keep animal protein consumption down, it increases calcium loss.
10. Salmon and other fish, including the skin and fat (Research suggests this fat is very good).
There are certain key things to avoid in your diet to aid fracture recovery. Caffeine, alcohol and smoking all reduce your body's ability to heal efficiently and firmly. Smoking affects the natural bone healing process by reducing blood flow to the area, increase the risk of blood clots and many of a cigarette ingredients such as carbon monoxide and formaldehyde damage the cells that form the bone, slowing down and weakening the healing process.
Pain medication such as aspirin and ibuprofen, can delay healing and fracture recovery. They can be particularly damaging during the early stages of the healing process, by blocking the release of prostaglandins. Prostaglandins cause the pain, but they are vital to the first stages of tissue repair. Pain medication blocks these chemicals from being released.
Exercise can help improve fracture recovery times and efficiency. Our bodies are designed to adapt and grow and weight-bearing exercise strengthens bone mass and encourages bone growth and replenishment. This is true for healing bones too, so under supervision of a physiotherapist or other rehabilitation specialist, certain exercises can encourage and promote bone healing. Use of a walking boot can help facilitate this in fraction to the foot, ankle and lower leg.