Vitamin C. A key player in the production of collagen is essential to bone healing. Good sources of Vitamin C include Lemon, Oranges, Mausami, Papaya, Tomato, Guava, and Raw amla juice to name a few.
In particular, calcium, vitamin D and protein will be important during the bone healing process, so be sure you're focusing on food sources rich in these nutrients, including dark, leafy greens, broccoli, fish, meat, yogurt, nuts and seeds.
Your body needs plenty of protein to build new collagen for bone healing. Eat lots of protein-rich foods like lean meats, low-fat dairy products, beans, nuts, and fortified cereals. Leafy green vegetables like collard greens, spinach, broccoli, and kale are high in calcium, another important part of bone repair.
Collagen is a protein that's an important building block for bone. Vitamin C helps your body make collagen, which helps your bone fracture heal. You can get it from many tasty, fresh fruits and veggies. Aged or heated produce can lose some of its vitamin C, so go for fresh or frozen.
In order to reap these benefits, drink black, green, or oolong tea, as these are the types of teas most of the studies on tea and bone health looked at, according to Yu. "Black, green, and oolong teas are also recommend because they are the most commonly consumed in the world," she adds.
Limit Your Intake of Salt, Caffeine, Sweetened Beverages and Soda. Sodium, sugary drinks and colas can rob your bones of calcium, slowing bone mending. Caffeine also contains compounds that bind with calcium and prevent its absorption.
There are no studies that show drinking milk can heal a broken arm faster. But milk is rich in calcium and vitamin D and will help you build strong bones, which can help prevent severe bone injuries. Adults should be taking in between 1000 and 1200 milligrams of calcium every day.
So, on that note, which is the best fruit for bones? Oranges, bananas, plantains, prunes, grapefruits, strawberries, papaya, pineapples, and guavas are examples of fruits high in vitamin C. In addition, fruits rich in vitamin K, like figs, blueberries, raspberries, plums, and grapes are healthy for bones.
Evidence shows that insufficient serum Mg is independently associated with an increased risk of fractures, and a combination of Mg with other nutritional chemicals induces more bone formation for fracture healing. Oral Mg supplement may increase the bone mineral density and bone size to promote fracture healing.
Foods that are high in potassium can also build bone health. Tomatoes, potatoes, papayas, oranges, and bananas are all excellent sources of this nutrient.
A fracture of the upper arm or humerus may heal uneventfully in several weeks, while a fracture in the forearm takes much longer. The femur, or thighbone, is the longest and strongest bone in the body and difficult to break without major trauma.
Drinking sufficient water plays a significant role in the well being of your bones and joints. In fact, lack of proper hydration can lead to several of the orthopedic problems, like osteoporosis and musculoskeletal conditions, which worsens as the person gets older.
Even mild dehydration may have effects on your pain level. “The synovial fluid and the cartilage tissue cells need water to help reduce friction and maintain motion between the joints,” says Dr. Cadet. “Even small amounts of dehydration or not drinking enough water daily can contribute to joint pain.”
Studies have shown that both weightlifting and strength training help promote new bone growth and maintain the existing bone structure. For example, a study on bone density in children with type 1 diabetes showed that participating in weight bearing physical activity during peak bone-growth years improves bone density.
Eggs are a great source of quality protein and they are one of the few dietary sources of vitamin D, so they should be a part of your recovery plan.
The healing time for a fracture depends upon a person's age, nutrition, overall health, and whether or not you smoke. The new bone forms within a few weeks of the injury, although complete healing can take longer. Typically a fracture can heal within 6-8 weeks.
Casts and splints can hold broken bones in place while they heal. New hard bone forms in about 3–6 weeks, and the cast or splint usually can come off.
Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse. Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day.
How Long Does a Fracture Take to Heal? Most fractures heal in 6-8 weeks, but this varies tremendously from bone to bone and in each person based on many of the factors discussed above. Hand and wrist fractures often heal in 4-6 weeks whereas a tibia fracture may take 20 weeks or more.
Your doctor may recommend up to 5000u Vitamin D3 daily during periods of bone healing (available over-the-counter at your pharmacy). Like muscles, bones need exercise to stay strong.
Caffeine has also been suggested to affect bone through derangement of calcium metabolism, alteration of vitamin D responses, and other mechanisms.
Green tea also helps to keep your bones healthy and strong. Research shows that it may help treat and prevent osteoporosis, a condition that makes your bones weaker and more prone to fractures.