There are different types of bone fractures. Some are severe than others, depending on the strength and direction of the force, the particular bone involved, and the person’s age and general health.
Broken bones take around four to eight weeks to heal, depending on the age and health of the person and the type of breaks.
The nutritional demands of healing
Fracture healing involves complex processes of cell and tissue proliferation and differentiation.
Fracture healing can be divided into three phases. Those are,
The inflammation phase
The reparative stage
The remodeling phase.
Each stage of the fracture healing process brings with it increased nutritional demands.
Five nutritional steps to accelerate fracture healing
Provide the body with adequate energy.
Fracture healing requires more energy than you might expect. In traumatic fractures of the long bones, for example, there is an immediate increase in metabolic demands that can translate into a caloric demand three times that of normal. While a normally active adult may require 2,500 calories a day, a bedridden, injured patient with multiple fractures may need 6,000 calories per day! If this demand is not met, the healing process is compromised.
Increase your protein intake.
By volume, roughly half of bone is comprised of protein. When a fracture occurs, the body is called upon to gather protein building blocks together to synthesize a new structural bone protein matrix. Numerous studies document the acceleration of fracture healing with even a modest 10- to 20-gram increase in protein intake. The benefits of supplemental protein are important to everyone and especially important to those with malnutrition or low baseline protein intake. In fact, among elderly hip fracture patients, poor protein status at the time of fracture predicts fracture outcome. Those with low protein status take longer to heal, and have more complications, including death.
Specific amino acids of special importance include lysine, arginine, proline, glycine, cysteine, and glutamine. Lysine, for example, is known to enhance calcium absorption, increase the amount of calcium absorbed into the bone matrix, and aid in the regeneration of tissue.
Increase anti-inflammatory nutrients.
Antioxidants repair oxidative damage. When a bone fracture occurs, a remarkable yield of free radicals is generated by the damaged tissues. In fracture healing, increased free-radical production can overwhelm the natural anti-oxidant defense mechanisms. In such cases, antioxidants — including vitamins E and C, lycopene, and alpha-lipoic acid — have been suggested to be beneficial in suppressing the destructive effect of oxidant free radicals on whole-body systems and improving fracture healing in animal models and cultured human cell lines.
Inflammation is an essential component of the healing process in bone. Although painful, it is an important part of the cleaning-up and rebuilding process. Vitamin C, bioflavonoids and flavonols such as quercitin and proanthocyanins, and omega-3 fatty acids naturally soothe the inflammatory process and speed healing.
Anti-inflammatory nutrients help reduce pain
Where there is pain, there is inflammation a product of the body’s action to tear down, recycle, and repair damaged tissues. For fracture healing, it is ideal to use nutrients that are both anti-inflammatory and nourishing to new bone growth. Useful anti-inflammatory nutrients include vitamin C, quercetin and other flavonoids, omega-3 fatty acids, and proteolytic enzymes such as bromelain and trypsin.
Boost your mineral intake
By weight, bone is roughly 70% minerals (calcium, phosphorus, magnesium, silicon, zinc, etc.), and fracture healing requires available minerals.
Specific key minerals for fracture healing include the following:
Zinc (Zn) -
Some enzymes require zinc for their functioning. Many of these functions involve cell proliferation. Zinc supplementation aids in callus formation enhances bone protein production, and thus stimulates fracture healing.
Copper(Cu) -
Copper aids in the formation of bone collagen and is important to the healing process. The body’s demand for both copper and zinc rises according to the severity of the trauma.
Calcium (Ca) and Phosphorus (P) -
The main minerals in bone are calcium and phosphorus, in the form of calcium hydroxyapatite crystals. This hydroxyapatite compound plays an important role in regulating the elastic stiffness and tensile strength of bone. The building and rebuilding of bone tissue require adequate supplies of both calcium and phosphorus, which can be supplied from diet and bone reserves. Early research suggested that fractures can heal normally independent of dietary calcium and indeed it has been found that during the first few weeks of healing, calcium is drawn from the skeleton for fracture healing. After that, the diet provides the calcium necessary for fracture repair.
Silicon (Si) -
It has long been known that bioactive silicon (silica) plays an important role in bone collagen synthesis. A 2005 human study found bioactive silicon to enhance the effects of calcium and vitamin D3 on new bone formation.
Enhance vitamin intake
While protein and minerals may be the building blocks, vitamins are the catalysts for many biochemical reactions and are equally important. In fracture healing, we can clearly identify the vital roles of several vitamins including vitamin C, vitamin D, and vitamin K as well as the energy-producing B vitamins, which should all be taken in therapeutic doses.
Multi-nutrient therapy is the likely best approach
A 2006 Swedish hip fracture study found fracture patients given complex multi-nutrient supplementation containing protein, carbohydrates, amino acids, sodium, potassium, calcium, magnesium, chloride, trace minerals, and fat-soluble vitamins, had only a 15% rate of complications as compared to a 70% complications rate among the non-supplemented group.
The Alkaline for Life eating program provides a diet rich in minerals, vitamins, and phytonutrients obtained from vegetables, fruits, nuts, and seeds. This life-supporting eating pattern has been shown to create a health-promoting internal biochemical environment that, among other things, conserves bone-building minerals and proteins. Such a base-forming eating program also has been shown to increase growth hormones and growth factors such as IGF insulin-like growth factor. These growth hormones are among the most important biochemical forces encouraging fracture repair and new bone formation
If you are looking at a healthy recovery after having an orthopedic surgery like knee replacement or even a fracture, then along with ensuring plenty of rest and proper wound care you must also factor in good nutrition. Orthopedic surgery can place immense stress on the body as the body’s metabolism is elevated when it is in repair mode. A well-balanced and nutritious diet becomes indispensable for proper tissue growth, repair, and speedy recovery.
Nutrients for a quick and healthy recovery
Protein
Protein constitutes 55% of our bone volume and hence becomes a key ingredient of the bone-healing diet. Adding this important nutrient to the diet to attenuate bone loss, reduce the probability of post-surgical infections and increase bone mass.
Vegetarian Sources of Protein
Soybean and soy products
Quinoa
Chia seeds
Spinach
Beans
Artichokes
Peas
Lentils
Non-Vegetarian Sources of Protein
Meat
Poultry
Seafood
Egg
To support the healing process 1 to 1.2 grams of protein per kilogram body weight per day is recommended.
Calcium
Calcium acts in synergy with protein for bone formation and therefore is an essential mineral post-surgery. The best sources of calcium include,
Dairy products such as low-fat and no-fat milk
Yogurt and cheese
Fortified foods for example seeds, tofu, or rice milk.
Dark leafy vegetables like broccoli, spinach, and kale, etc.
Studies suggest that 600-1,000 milligrams of calcium a day is a reasonable goal for bone health.
Vitamin D
Vitamin D works with Calcium to promote bone health as it helps our body absorb and utilize calcium. Sun is the best source of Vitamin D but our body’s ability to make Vitamin D depends on the time of year, time of day, and where we live. A small amount of Vitamin D can also be obtained from food sources like,
Fatty fish
Salmon
Tuna
Egg
Cheese
Fortified milk.
Vitamin C
Vitamin C helps in collagen synthesis, which is required for repairing tendons, ligaments, and healing other surgical wounds. Adding an adequate amount of this important nutrient to the diet can lead to faster healing post-surgery.
Citrus fruits like,
Orange
Strawberries
Kiwi
Lemon
Vegetables including broccoli, bell peppers, Brussels sprouts, etc
are a good source of Vitamin C.
The daily recommended allowance of Vitamin C during the post-operative period is 500 mg as the body requires more of this vitamin for better healing.
Zinc
Zinc along with Vitamin C and protein can substantially speed up the recovery after orthopedic surgery. Deficiency of the same is associated with poor bone health. Zinc has been shown to aid wound healing, unite bone fractures and prevent osteoporosis due to its role in collagen synthesis.
This mineral is mostly found in
Animal foods.
Oysters
Meat
Dark poultry etc are considered to be the best non-vegetarian sources of protein.
On the other hand,
Fortified cereals
Dairy
Beans
Nuts
also, provide a moderate amount of zinc.
Omega 3
Omega 3 fatty acids are known for their anti-inflammatory properties and their role in bone formation. DHA and EPA found in fatty acids have been shown to aid bone formation and prevent bone loss. They also boast anti-inflammatory properties that protect against the disease-causing agents of the bone.
Col-water fatty fish like,
Salmon
Tuna
are good sources of Omega 3.
Other vegetarian sources include,
Tofu
Walnuts
Canola
Flax seeds, etc.
Fiber
Pain medications that are prescribed after the surgery can lead to digestive problems like constipation. As such fiber-rich foods along with drinking plenty of water can have a laxative effect that can help with constipation. Fruits and juices are considered to be most effective in this case.
Adding the aforementioned foods associated with bone-healthy nutrients in your diet can really help you recover quickly from surgery. But make sure you consult your doctor on the appropriate proportion of each nutrient in the diet.
Malsha Sewwandi
https://www.orthogate.org/articles/education/7-foods-to-eat-after-having-an-orthopedic-surgery
https://www.betterbones.com/fractures-and-healing/speed-up-fracture-healing/amp/
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/bone-fractures
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