Research on foods that help heal broken bones

Summarized by Rosemary Fisher


Nutrition's Role In Increasing The Speed Of Bone Healing
The most important influences on fracture healing are nutrition and overall health, including bone health, before the injury, says orthopedist Martin Yahiro, M.D., a consultant to FDA. "That's why it's so important all your life to do weight-bearing exercise such as walking and get enough calcium and vitamin D, so you lay down as much bone as possible during growth and keep as much as you can later on."
The healing time for broken bones is influenced by a number of variables that nutrition can impact including blood supply. For example, the ends of long bones are vascular so they heal faster than the center.  Certain types of food and exercise foster increased blood supply and hence time it takes to heal.    Mobilization, i.e. weight bearing exercises and isometric exercises stimulates healing. 


High Calcium Foods For Bone Healing


There are number foods that are high in calcium to consider. The following chart should serve as a guideline.


Calcium content of different foods

Type of food	Amount	Milligrams of Calcium
Non fat yogurt	1 cup	415
Sardines (Atlantic with bones)	3 oz	372
Collard Greens	1 cup	355
Pink Salmon (canned with bones)	6oz	334
Skim Milk	1 cup	302
Calcium Fortified Orange Juice	1 cup	302
Bok Choy	1 cup	250
Almonds	3 oz	198
Turnip Greens	1 cup	200
Soy Beans	1 cup	180
Broccoli	1 cup	180
Mustard Greens	1 cup	150
Black Molasses	1 tbsp.	140
Great Northern Beans	1 cup	140
Non fat Baked Beans	1 cup	130
Tofu	1 cup	130
Navy beans	1 cup	130
Corn Tortilla	1 tortilla	120
Kidney Beans	1 cup	115
Okra	1 cup	90
Acorn Squash	1 cup	90
Spinach (Cooked)	1 cup	74
Orange	1 med.	60
Raisins	1/4	22
Peanut butter	2 tbsp.	18

The key to better usage of your calcium intake is not just increasing the calcium but also increasing your ability to absorb the calcium. The recipes in all my books are very high in calcium rich foods and are specifically designed to increase your ability to absorb calcium. For additional information, see my research section on ways to increase absorption of calcium in my latest book Recipes and Research on Dementia, Heart Disease, Osteoporosis and Cancer 


Lysine To Increase Calcium Absorption
Lysine is an amino acid that helps in the absorption of calcium. Lysine a protein building block, can increase the amount of calcium absorbed into the matrix according to Peter Furst, M.D.,PhD. in the Jan./Feb. 1993, Nutrition (9: 70-2).    It is an essential amino acid necessary for the regeneration of tissues, and the building and healing of broken bones. Research studies show that lysine can increase the amount of calcium absorbed into the bone matrix. The amount in one particular study was 800 mg. As lysine promotes the formation of muscle protein, it may be important in healing after operations and injuries. There are a number of foods that can add lysine to your diet, such as low fat milk, fish, yeast, and soy products. I find that defatted soy flour is the best source of Lysine because there are 3300mg of lysine in 3 1/2 ounces of defatted soy flour. This is an important reason to use defatted soy flour in the foods you eat. In my latest book I have many recipes using defatted soy flour. 
Vitamin C As A Bone Healer
Vitamin C is essential nutritionally to make the collagen that helps the body form healthy bones. It also promotes wound healing. You also can get numerous additional benefits from Vitamin C. For example, researchers at New Mexico Medical School found that adults with high blood levels of vitamin C scored higher on mental tasks than those with low levels of vitamin C. Many of my recipes are high in vitamin C. 


Aspirin And Anti-Inflammatory Drugs Can Retard Bone Healing
When you break a bone or tear a muscle and are on pain medication, you may want to try to stop taking the pain medication as soon as possible so you do not delay healing.  A study in May 1995 issue of The Journal of Orthopedic Trauma shows damaged cells in a fracture release large amount of chemicals called prostaglandins.  These chemicals cause the pain and are blocked by the pain medication.  However prostaglandins are also very important in the first stage of tissue repair.  So decreasing the use as soon as possible is helpful to the healing process. 
Furthermore a study in the October 1995 issue of the Journal of Rheumatology found that continued use of anti-inflammatory drugs over several months can increase the rate of cartilaginous breakdown in joints of people who have osteoarthritis.   The drugs mentioned in the studies include Aspirin, Anaprox, Lodine, Meclomin, Motrin, Naprosin, Pensile, Relafen, Toreador, Tolectin, Indocin and Ibuprofen.


Vitamin K To Promote Bone Healing
Vitamin K, also called Menadione, is a very important fat-soluble vitamin that plays a key role in the regulation of normal blood clotting functions. We get vitamin K from several sources in our diet including dark leafy vegetables. Vitamin K also assists in converting glucose into glycogen for storage in the liver. Numerous studies indicate that it plays a role in forming bone formation and preventing osteoporosis. If you want to help bones heal faster, consider increasing your intake of Vitamin K rich foods. I have numerous recipes for these in my books. 
Smoking Slows The Healing Of Broken Bones
Many studies have shown that broken bones tend to take longer to heal if the injured person has been smoking. Cigarettes can also increase the risk of blood clotting, which may further reduce blood flow. Breakdown products of cigarette smoke include carbon monoxide, formaldehyde, nitrosamines and benzenes which can damage the cells that form the bone itself and can interrupt the healing process after a fracture or bone injury. [Hadley MN et al. Smoking and the Human Vertebral Column: A Review of the Impact of Cigarette Use on Vertebral Bone Metabolism and Spinal Fusion. Neurosurgery (1997); vol. 41, pp. 116-122]. 
Boron's Role In Bone Healing
Boron is important in bone healing because studies how show it reduces urinary excretion of calcium and magnesium and significantly increases blood levels of both estrogen and testosterone. The are many food high in boron. Apples are the highest. You will find many recipes in my books that use apples and other high boron foods. 
Avoid bone robbers
To maximize the rate of healing it is helpful to avoid bone robbers such as sugar, salt, alcohol, caffeine, red meats etc.  See detail descriptions in the osteoporosis sections of my books 
Role of silica and zinc
Both silica and zinc are important for the repair of tissues.  Silica is also important also in helping the calcium to be absorbed.    Ensuring that these are in you diet is a another way to potentially decrease the time it takes to heal from a fracture
Simple comfort tips
If you are in a wheel chair or bed, be sure to get the convoluted mattress pad for your bed and wheel chair.  If you have a leg cast or brace, consider using side zippered ski pants for easy on and off of your pants. 
If you have bruised a muscle in your break, and need some pain relief,  be sure to explore the use of the T.E.N.S unit.  You can try it out at most physical therapy sessions. If it works for you, you can get your doctor to give you a prescription for it and in many cases your health insurance will pay for the cost rental or purchase.  You can also just purchase it yourself for as low as $99-$150 U.S on the web. 
I have personally used the T.E.N.S in my last fall, and it was a life saver.  It gave me the pain relief I needed to be able to do the exercises to heal my bruised muscle.  Be sure when you use it, not to overuse it. Just use it so you can get the relief you need to be able to to the physical therapy you need for a permanent solution. 

A Calcium rich diet in the early years can prevent bone- related problems

A few cups of milk or curd a day in childhood and teen years is more valuable than all the calcium supplements consumed in adulthood. The reason is simple. During the first 20 years of life the body builds up a bank balance of calcium in the bones and adulthood is essentially a raid on this balance. Those who lay up a hefty balance in the first two decades enjoy an old age relatively free of skeletal problems.

The rest end up with weak bones that fracture easily in old age.

Osteoporosis is really a pediatric disease with geriatric consequences. Hip fractures are distressingly common in elderly especially in old women and the solution to them is a calcium rich diet in childhood and teen years, not calcium and vitamin D supplements in adulthood must for kids.
Current nutrition guidelines recommend that children consume two servings of milk group foods daily. This provides at least 800 mg of calcium a day. Teens and young adults below 18 years need more calcium- at least 1300 mg of calcium every day, or three servings of milk group foods daily. One 240 ml glass of milk has about 300 mg of calcium. Calcium rich foods include milk and curds, dark green leafy vegetables, beans, soyabeans, raisins, fortified orange juice, fortified bread and meat with chewable bones in it. The guts ability to absorb calcium depends on the overall level of calcium in the food and the type of food. Foods vary in their ability to enhance or inhibit calcium absorption. Low fat or fat-free milk, or curd from such milk, are the best sources of calcium because they have high calcium content which can be easily absorbed by the body.

However, the calcium in oxalic acid -rich foods (spinach, sweet potatoes and beans) or phytic acid -rich foods (unleavened bread, raw beans, seeds and nuts) has low absorptive potential. The body absorbs about a tenth as much calcium from spinach as it does from milk. Therefore, we require additional servings of many calcium- rich foods to balance their low calcium absorption

Lactose, the milk sugar, can cause abdominal discomfort in Indians because, late childhood onwards our bodies lose the enzymes to digest it. However, many people who are lactose intolerant can drink two to three 240 ml glasses of milk every day without getting the symptoms. Substituting curd for milk solves the problem completely.

Nutrition tips in managing waterborne diseases

Five nutrition tips to stay away from waterborne diseases this monsoon

1 Any microbial infection (bacterial), which is accompanied with fever should be treated with antibiotic therapy to kill the microorganisms, but nutritional support during this phase helps recover faster. 

2 Feed the diarrhoea and fever. Research indicates that even during diarrhoea the activity of digestive enzymes is intact and feeding helps in boosting the immunity and strength of the individual and helps in faster recovery. The form of food can be changed as per the person’s tolerance. Small frequent nutritional dense (more nutrients in less quantity) foods are recommended. 

3 The nutrients to be emphasised in all these stages in order of priority are – carbohydrates to provide energy and spare proteins for tissue building as all these states are catabolic in nature. In addition to this giving good quality protein through milk products like curds, paneer, and non-vegetarian options like eggs, fish or soya protein help in better utilisation of proteins in the body. Ensure the food is prepared in such a manner that it is easy to digest and evenly distributed throughout the day. Some options can be porridges, gruels, curd rice, soft puddings, custards, paneer sandwiches, shikran, shrikhand etc. 

4 Enhance the intake of immune boosting nutrients like vitamin C, vitamin A, zinc, selenium and magnesium. Rainy season is marked with the availability of fruits like amla and guava that are loaded with pectin, vitamin C; bitter gourd – an excellent source of vitamin C; green leaves like patra, mayalu, chaulai, which are excellent sources of Vitamin A, vitamin C, iron, magnesium and calcium. An add on of sprouts, nuts and oilseeds can take care of selenium, zinc, magnesium. 

5 It is a good idea to use medium chain triglycerides, which are dairy fats like homemade ghee, butter, cream, as they are easy to digest and add to the total caloric intake. It has a lot of importance in individuals recovering from states like diarrhoea, jaundice and typhoid as the person has a poor appetite but yet needs calories and nutrient density to recover faster.


    

Smoothie Operator

With our sedentary lifestyle and fast-food culture, acidity and heartburn is common. Other wrong eating habits are also to blame, says medical doctor, Geeta Sundar

It was in the 1960s that smoothies became a sensation in the US. In India, we are only now waking up to the potential and possibilities of this ‘meal in a bottle’

:: Nupur Amarnath 

In 2003, Tropical Smoothie, the US-based chain of smoothie maker, set shop in India only to close down within a year. People couldn’t fathom why they must pay double the cost for a “milk shake”. But puritans will tell you that a smoothie is not a milk shake. “It’s so much more,” says Sunita Roychowdhury, chief dietician, Rockland Hospitals. “They can substitute a meal, especially breakfast, as you can customize it to be as healthy as you want,” she adds. Nutritionist Dr Parul Patni of Diet Solutions says that smoothies are healthier option as you can control the calorie count by selecting what to use. “They have more fiber than juice, which also helps in keeping hunger at bay,” she says.

    Rahul Kharbanda, India’s only ISSA-certified fitness trainer and owner of the Delhi-based Athena gym swears by smoothies for packing in all the necessary nutrients in easy-to-eat form: and you don’t even have to make the effort of chewing. “A smoothie is a blend and carry beverage. It takes not more than ten minutes to make, doesn’t require you to sit and eat and all your necessary carbs, vitamins, minerals and required calories can be had in five large gulps,” he says.

Shake it UpTechnically, a smoothie is a blended, chilled, sometimes sweetened beverage made from fresh fruit. They are bespoke beverages that can be made to fit any requirement. All you need is a blender. Want to pack muscle? Add whey protein. Better skin? Add blueberries and raspberries — the anti-oxidants help. Want to make it a breakfast? Add some bananas for carbs “And even some oatmeal and nuts,” Roychowdhury suggests, adding that it’s better to blend at home as you can be sure of the ingredients.     Stick to fresh fruits — not frozen or canned, fresh juice, low-cal yoghurt or fat-free milk or soy milk. Even restaurants have now savvied up, adding low-cal smoothies to the menu. Delhi-based All-American Diner at the India Habitat Centre is a case in point.     The restaurant has stocked smoothies since its beginning, but Rakesh Anand, food & beverage manager at Old World Hospitality, which runs it, says they have of late noticed a surge in demand.“People consider smoothies healthier as the ingredients are natural,” Anand says. At the Diner, a smoothie starts at 125 and goes up to 155. Some restaurants offer add-ins such as soy milk, whey powder, green tea, herbal supplements or nutritional supplements.     But many question the nutritive value of such “health” drinks. “A pre-made smoothie can’t be equated to eating real fruit. Unless you are making it at home, you can’t be sure of the nutrition you are getting,” warns Roychowdhury.     Even Kharbanda agrees. “For weight loss, we always recommend eating the whole fruit because it is a lot more satisfying for the appetite.” Avoid adding sugar and make do with the natural sugar present in the fruits.! DID YOU KNOW?  In the early 1970s, the co-founder of Smoothie King, Stephen Kuhnau began selling blended fruit drinks under the name “smoothie”. Kuhnau later admitted that he didn’t invent the word smoothie. The term dates back to the “fruit- and fruit juice-based drinks made by the Hippies” in the late 1960s. Blender’s Pride Depending on what you use, smoothies can help you pack muscle, keep your heart happy or uplift your mood Better Strength2 tbsp peanut butter 1 banana 1/3 cup whey protein ½ cup fatfree yoghurt 1 cup fat-free milkBetter Heart1 banana ½ cup raspberries 1 tbsp peanut butter ½ cup non-fat yoghurt 1 cup fat-free milkBetter Digestion½ cup cherries (pitted) ½ cup mango ½ cup lowfat yoghurt 1 cup pineapple + orange juice 1 cup iceBetter Breakfast1 banana 1 peach (cut) ¼ cup orange juice 1 cup iceBetter Brains½ cup blueberries ½ cup raspberries 1 cup pineapple + orange juice ½ cup low-fat yoghurt 1 cup iceBetter Mood½ cup blueberries ½ cup mango 1 cup pineapple + orange juice 1 cup ice

Healthy Snacks for the Office

We often overlook it, but office canteens are high-calorie, high-fat, unhealthy food zones that attack our healthy living resolutions one vadapav at a time. If it's not the cheese-filled toast, it's the fried medhuvada, and if it isn't the rice-heavy lunch, it's the greasy frankies. How can you stay away from these traps of fatty, salty food, you ask? Simple - by carrying your very own box full of healthy snacks for the office. Today we're telling you what to carry with you to beat those mid-noon snack cravings. Read on...

First, the easy stuff: Nuts, dry fruits, fruits and homemade juices. A small box of just these four essentials goes a long way in keeping you satiated well beyond the breakfast hour. Try 7 almonds, 2 whole walnuts, 6 raisins, 1 apple, 1 banana and 1 500ml bottle of homemade lemon juice for starters. Apart from being far more productive (you'll save all that extra pantry time!), you'll find that your hunger is easily solved by these healthy energy power-houses.Next, preparation-based: 1 sandwich for that late evening attack. Late evenings are when our diets let loose and chaos breaks out. Carry an emergency cold sandwich for exactly such situations. A few hours after lunch, your body craves some carbs and fat to keep its energy levels up. So apart from keeping yourself well-hydrated, invest in a loaf of whole grain bread, a low-calorie and low-fat sandwich spread (you can even make your own fresh salad relish or chutney once a week) and some groceries like cucumbers and tomatoes. A simple snack sandwich recipe: 2 brown bread slices, a layer of green chutney, 1 sliced cucumber, 1 sliced tomato, (optional) 1 slice of cold ham.Energy snacks for late nights or work travel. A true workaholic understands the importance of quick energy snacks like energy bars. Make your own energy bars by dry pressing dry fruits and nuts with a mix of hot honey and brown sugar into the dry fruits layer. Energy bar recipe: Take a 500gms mix of almonds, peanuts, walnuts, raisins and rice crispies (all chopped into uniform pieces). Next heat 1 cup honey with 1/2 cup brown sugar. When the honey-sugar mix is hot and liquified, pour it over the dry fruit mix in a pan with about 3-4 inches depth. Press down, till the honey-sugar mix binds the entire pan's contents. Leave it to set for a couple of hours. Then cut into squares and shrink wrap for storage. Pop one square every time you feel sluggish at work.Other healthy snacks for the office: Roti wraps made from last night's leftover chicken or vegetables, quick fruit salads with a separate box of chaat masala as a topping, coconut water from the next-to-office vendor. You'll find that just between the fruits, nuts, energy bars and evening sandwiches, your entire day's requirement for healthy snacking will be complete. Always remember that a healthy snack isn't just what you make at home. It can be something that you find in your office canteen, or next-door restaurant. As long as it isn't fried, salty, or high on fat, your healthy snack is good to go.*Image courtesy: © Thinkstock photos/ Getty Images