If you’ve ever broken or fractured a bone, you know how frustrating it can be to have to wait between 8 or sometimes 12 weeks to be fully functioning again. The body is very clever at repairing itself. It involves three stages - inflammation, repair and remodelling.
So, here are my 5 top tips if you ever break a bone -
- Antioxidants - these will help reduce inflammation. Get plenty of colourful vegetable….try and eat the rainbow! You can also get green powders which contain wheatgrass, spirulina etc which are super high in antioxidants.
- Protein - make sure you're consuming plenty of protein to get the essential amino acids needed to build new bone and to generate tissue. These amino acids also help boost new bone formation through increasing growth hormone snd improving calcium absorption. Find these in foods such as fish, eggs, organic meats, beans, lentils, nuts, seeds, quinoa, tempeh and tofu.
- Bone broth - if you eat meat then make some bone broth by simmering bones for 12 hours or more. This contains naturally occurring collagen which is very easily absorbed. It can strengthen and help heal connective tissue and bone.
- Vitamin C - this is also linked to collagen. It is crucial in collagen formation. You find vitamin C in all fruits and vegetables, not just oranges! Kale, broccoli and spinach are also very high in vitamin C, but try and eat them raw.
- Calcium, vitamin D & K - these all work together. Calcium is the main mineral in bones, vitamin D increases the uptake of calcium, and vitamin K is essential for binding calcium to bone tissue. You can find calcium in all green leafy veggies, nuts and seeds. Vitamin D you find from sunlight, but it is a good idea to get your levels tested at the GP and supplement if needed. Vitamin K you get in green veggies, egg yolks and fermented foods such as sauerkraut. If you supplement vitamin D, take a supplement that also had vitamin K.
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