Broken and fractured bones can be extremely painful and are, at best, an inconvenience in everyday life. While medical attention is important to ensure the broken bone sets and heals correctly, diet can speed up the healing time of broken bones. Helpful nutrients can aid in the healing process and help to prevent bone breakage. Removing harmful diet components also is essential to the strengthening process.
Calcium
Calcium is found in many dairy foods such as milk, yogurt and cheese as well as non-dairy foods including salmon and soy products. The New York State Department of Health reports that 99 percent of your body's calcium is stored in your bones and teeth, making it essential to the strength of your bones. Adults require about 1,000 milligrams of calcium each day, but your doctor may recommend a slightly higher calcium intake to nurse broken bones back to health.
Vitamin D
Vitamin D helps to absorb calcium to make bones stronger but is difficult to get enough of since it is rare in natural foods. The Office of Dietary Supplements, or ODS, lists the best foods for vitamin D as salmon, tuna and mackerel as well as fish oil. Smaller amounts are also found in beef liver, cheese, and egg yolks, according to the ODS. The best way to ensure sufficient vitamin D intake is through exposure to sunlight and fortified foods such as milk with added vitamin D.
Protein
Proper protein intake is also helpful to bone health. In a study done by Stanford University, broken bones in mice were treated directly with protein capsules, which proved to speed healing time compared to mice that were not given the protein capsule. However, protein intake is most effective as a long-term strengthening agent rather than as a healing agent since protein is difficult to deliver directly to the break site, according to Gerard Karsenty from Columbia University.
Soda
Soda contains high amounts of sugar and, sometimes, caffeine that can have harmful effects on the body. However, soda should be cut out of your diet not because it contains these harmful ingredients but because it prevents helpful ingredients from strengthening your bones. Dr. Robert P. Heaney, the author of a study involving soda's effect on calcium in bones performed by Creighton University Osteoporosis Research Center, concludes that soda takes the place of more nutritious drinks such as orange juice and milk, which can help bones to heal.
Smoking
Smoking can not only inhibit the healing process, it can also weaken bones and cause them to break more easily. This is because tobacco decreases bone mineral density, which greatly cripples bones, according to the American Academy of Orthopedic Surgeons, or AAOS. Additionally, the AAOS notes that nicotine in cigarettes decreases blood flow to tissue in the body, which is necessary for speedy recovery. By quitting smoking after you break a bone, you can decrease the recovery time and increase the quality of the mend.
References
- New York State Department of Health: Calcium and Healthy Bones. 2003.
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin D.
- Softpedia.com: Proteins May Promote Bone Healing. 2010.
- The New York Times: The Claim: Soda Is Bad for Bone Health. 2006.
- American Academy of Orthopedic Surgeons: Position Statement: The Effects of Tobacco Exposure on the Musculoskeletal System. 2008.
