Eat to Heal: The Best Diet Plan for Speedy Recovery After a Fracture

Bones are not just a body structure. They are living, breathing organs that are continually being remodelled throughout your life. When you suffer a bone fracture or an injury, your body goes into overdrive to repair and regenerate the damaged bone tissue. Regeneration of damaged bones needs a stable supply of key nutrients. Eating a balanced diet full of foods that support bone healing can help increase collagen production, boost recovery and strengthen your bones.

Bone fracture healing process

A fracture occurs when the bone breaks down, disrupting its structure and often causing damage to surrounding soft tissues. The bone fracture healing process unfolds in four stages:

• Hematoma formation: After the break, a clot forms around the injury to protect the area. At the same time, special cells called phagocytes (basically your body’s clean-up crew) get to work by clearing away bacteria and any broken pieces of bone. They are like the internal cleaners, making sure everything is tidied up. This process continues for the first 1 to 2 weeks as your body begins to heal.
• Granulation tissue formation: Your body’s cells begin transforming into bone cells, working to lay down new bone tissue around the break. This new tissue is called a fracture callus, but it is still fragile and needs protection. New bone cells begin to grow from both sides of the fracture, slowly meeting in the middle to heal the damage. This stage can last anywhere from 1 to 2 months before moving on to the next phase. How quickly your bone heals depends on factors like where the fracture is, your age and your overall health.
• Bony callus formation: Here, soft fibro-cartilaginous calls are replaced by a bony callus. This stage may take about 6 to 12 weeks of the healing process.
• Bone remodelling: In this stage, special cells called osteoclasts work to break down any extra bone that formed during the healing process, clearing away the excess and helping the bone return to its original shape once it is fully healed.

Key nutrients that help to a speedy bone fracture healing time  

After a fracture, your bone needs time to heal and rebuild. A balanced diet packed with essential nutrients can speed up the process. Key nutrients for building strong bones are as follows:

• Calcium: Calcium is essential for strong bones, making up a major part of our skeleton. About 99% of the 1 kg of calcium in an average adult’s body is stored in the bones. So, eating foods and drinking beverages that are rich in calcium can support your bone healing process after a fracture. Good calcium sources include milk, yoghurt, cheese, cottage cheese, broccoli, etc.
• Proteins: They provide your body with essential amino acids, which are key for helping build and repair bone tissue. Good protein sources include milk, cheese, meat, fish, yoghurt, cottage cheese, nuts, seeds, beans, soy products and fortified cereals.
• Vitamin D: It plays two important roles in maintaining healthy bones. Firstly, it helps your body absorb calcium from the intestines, and secondly, it ensures proper renewal and mineralisation of bone tissue. Good vitamin D sources include cod liver oil, swordfish, salmon, liver, sardines, fortified milk or yoghurt, egg yolks and fortified orange juice.

Apart from the above nutrients, the best medicine for bone fracture includes the micronutrients that play a key role in bone health, and research is still uncovering their benefits. These include vitamin K, vitamin B, vitamin A, homocysteine, magnesium and zinc.

Conclusion

The bone fracture healing process or bone fracture healing time can be slow and sometimes frustrating, but how you approach your recovery can make a difference in your recovery. Along with taking plenty of rest and following your healthcare provider’s advice, you can take an active part in your healing by eating well and adopting healthy lifestyle habits. This can help support your bones and speed up recovery.