When you break a bone, your body takes immediate action to begin repairing the damage. According to the American Academy of Orthopaedic Surgeons, a three step healing process starts with the formation of a blood clot and fibrous tissue callus around the area of the break. As healing continues, new bone cells form on each side of the break and start growing toward each other. Finally, the new bone cells meet and close the break and the callus dissolves. Because healing is an energy intensive process, good nutrition is necessary to ensure a full and speedy recovery.
Step 1
Speak with a nutritionist or ask your doctor to provide a daily calorie allowance you can follow to promote healing. According to bone health specialist Dr. Susan E. Brown, depending on the severity of the break, your body may require up to three times your normal calorie intake to provide sufficient energy for healing.
Step 2
Eat high protein foods to increase your protein intake by a minimum of 10 to 20g per day. This is necessary because protein is present in approximately 50 percent of your bone mass. According to CommonSenseHealth.com, low fat, high protein food choices include dried beans, low-fat or non-fat dairy products, fatty fish, whole grains and poultry.
Step 3
Add foods that act as natural anti-inflammatory agents, both to reduce pain and promote the formation of new connective tissue called bone collagen. Dr. Brown identifies foods containing vitamin C, E, lycopene and alpha-lipolic acid, such as citrus fruits, berries, nuts, vegetables and whole grains.
Step 4
Increase your vitamin and mineral intake to therapeutic levels rather than normal, recommended daily allowance, or RDA, levels. As Dr. Brown notes, the following vitamins and minerals are the most important to bone healing: zinc; 12 to 30mg, copper; 1 to 3mg, calcium; 800 to 1200mg, phosphorous; 800 to 1200mg, silicon; 5 to 20mg, vitamin C; 500 to 3000mg, vitamin D; 800 to 2000 IU, vitamin K; 250 to 1000mcg and vitamin B6; 25 to 50mg.
Step 5
Stop eating foods containing ingredients that either inhibit calcium absorption or increase calcium loss. According to nutrition author Rosemary C. Fischer, these include whole milk dairy products, red meat, processed foods, sugar, carbonated beverages, alcohol and caffeine.
Tips and Warnings
- If you cannot achieve increased vitamin and mineral requirements from your diet, take a multivitamin supplement that contains recommended levels of these nutrients.
Things You'll Need
- Multivitamin
