I have a question about rebuilding broken bones. I broke my humerus and had to get surgery. Is there anything I can do to accelerate recovery and rebuild it for motocross? Thanks.
From a dietary perspective there are a number of things you can do to increase your rate of healing. The nice thing is that, aside from the increased demand due to injury, these recommendations do not differ greatly from what an athlete’s diet should consist of anyway.
First of all, make sure you are eating enough. Insufficient calories will most certainly lead to a deficiency in the nutrients necessary for healing. Secondly, make sure you get enough protein. Bone is actually 22% protein so an adequate supply of amino acids is needed to support the formation of new bone. The amount of protein an individual should consume is an issue of much debate but, in my opinion, if you are eating around 1 gram per pound of body weight you should be fine. In addition, consume a lot of fresh fruits and vegetables. These sources of carbohydrate are full of the vitamins (A, B12, C, D, E, and K) and minerals (i.e. calcium) that are necessary for rebuilding your bones.
On the topic of calcium, the recommended dietary allowance is 800 mg/day for children aged 4-8 years, 1300 mg/day for children and adolescents aged 9-18 years, 1000 mg/day for women aged 19-50 years, and 1200 mg/day for women aged >51 years. Adults who have healing fractures need 1500mg/day.
Good sources of calcium include:
- Non fat yogurt
- Salmon
- Skim Milk
- Calcium Fortified Orange Juice
- Almonds
- Broccoli
- Baked Beans
- Spinach
- Orange
- Raisins
- Peanut butter
Of course, you can also get calcium in supplement form and a daily multivitamin is always a good idea if for no other reason than as nutritional insurance.
Now, I shouldn’t have to tell you to refrain from alcohol and smoking. Consuming either can impair the healing process drastically.
Additionally, limit your consumption of caffeine containing beverages. This is especially true of soda since not only does the caffeine rob your bones of calcium but the phosphoric acid lowers plasma pH (making the body more acidic) leaching the bones of calcium even further.
As far as exercise is concerned, be sure to follow the recommendations of your doctor and physical therapist and get back to (or begin) strength training as soon as possible. Mechanical loading is essential for normal bone growth. Physical activity also increases the flow of nutrient-rich blood to the bones accelerating the healing process even further.
Good luck.
{ 0 comments }
