The human body is amazing in its ability to heal itself. You can make a significant difference in your recovery time — and at the same time, in your overall health. Here are 5 simple steps you can take to speed bone healing…
- Add a quality multivitamin – By weight, bone is roughly 70% mineral content. When choosing a supplement make sure it contains calcium, phosphorus, magnesium, silicon, zinc, and vitamins like C, D, and K which are integral to laying down minerals in new bone.
- Check your protein intake – Nearly half of your bone is comprised of protein, so add more plant-based protein to your diet with foods like soy, lentils, other legumes, almonds, and quinoa.
- Increase anti-inflammatory nutrients – When a bone is broken the rupturing of the tissues significantly increases the number of free-radicals, which can overwhelm the body’s natural antioxidant defense mechanisms. Try adding a cup of berries a day, or leafy greens like kale and chard to your diet, or an omega-3 supplement.
- Avoid aspirin and ibuprofen – Cells damaged from the break release large amounts of inflammatory prostaglandins at the site of the trauma. Pain relievers like aspirin and ibuprofen can inhibit the healing process, which is why acetaminophen is recommended for healing bone and cartilage.
- Exercise – Healing also requires good circulation and an adequate flow of nutrient-replenishing blood to the break site, both of which are enhanced by exercise. Always consult your doctor and/or physical therapist about which exercises are best for you. Exercises should focus on joint loading and range of motion, for example, in the case of a broken forearm, recommended exercises would involve movements of the fingers and hand, as well as the elbow and shoulder joints.