Diet after bone fractures. What should it look like and what to avoid?

During the convalescence period after bone fracture, an appropriate diet has a supportive effect on the body. It should provide the optimal amount of nutrients necessary for the bone fusion process. A large amount of calcium, vitamin D, magnesium and potassium has a beneficial effect.

What should the diet look like after bone fractures?

The diet requires an adequate supply of calcium, vitamin D, protein, as well as minerals necessary for building bone tissue, such as potassium and magnesium, as well as zinc, fluorine, copper and manganese. It should be remembered that both the deficiency and the excess of ingredients may adversely affect bone metabolism, which is why it is so important to use a varied diet.

Calcium

The diet should primarily provide large amounts of calcium. The source of calcium in the diet is mainly milk and its products, i.e. yoghurts, kefirs, buttermilk, acidophilic milks and cheese. You should eat four servings of dairy products a day (the calcium found in dairy products is easily absorbed). Another source of calcium are canned fish with bones, such as sardines and sprats. Also plant products such as cruciferous vegetables, broccoli or legumes: lentils, soybeans, beans – contain a large amount of calcium.

A dietary supplement with calcium and vitamin D from Solgar can be used to strengthen bones. The product is available for order at Medonet Market. In order for calcium to be properly absorbed and deposited in the bones, and not in the blood vessels, it needs vitamin K. So buy the Vitamin K2Mk-7 SOLHERBS supplement with a natural composition and ecological packaging.

Vitamin D

It is very important to provide the body with an adequate amount of vitamin D. Its deficiency in the diet reduces the absorption of calcium. Elderly people are particularly vulnerable to vitamin D deficiency, with decreased levels of the active metabolite of this vitamin. The deficiency of active metabolites of vitamin D-calcitrol adversely affects the bone formation process and bone mineralization. The source of this vitamin in the diet is mainly fish fat (fatty fish: salmon, mackerel, herring), as well as eggs, butter, and liver.

The human body has the ability to produce vitamin D under the influence of ultraviolet (solar) radiation. For this reason, daily walks and exposure to daylight are recommended for the prevention of osteoporosis and fractures for strong and healthy bones. Cutaneous synthesis of vitamin D from UV rays, however, decreases with age. In the elderly, it is sometimes recommended to supplement this vitamin in the form of vitamin and mineral preparations.

Reach for dietary supplements with vitamin D. We recommend, for example, Menachinox Omega-3 K2 + D3 Xenico, one package of which is sufficient for a month of supplementation. You can also try Vitamin D3 in Black Cumin Oil 2000 UI, which, thanks to the combination with the oil, is very well absorbed.

Protein

Proper supply of protein in the diet is very important. Protein is essential for calcium absorption and affects the synthesis of collagen and other proteins that make up the connective tissue of bones. In convalescence after fractures, it is recommended to provide 1,2 g of protein per kg of body weight. It should be remembered that both the deficiency and the excess of protein in the diet may adversely affect bone mineralization and thus the recovery time.

Phosphorus

Phosphorus is also a component of bone tissue. It plays a role in the mineralization of the bone matrix. Proper proportions of calcium to phosphorus in the diet are very important for the proper calcium metabolism. Food sources of phosphorus are:

1. meat,
2. fish,
3. eggs,
4. nuts,
5. dairy and cereal products,
6. processed food products, such as carbonated drinks, meat preparations (sausages),
7. food concentrates.

In the daily diet, however, the phosphorus content is too high compared to the calcium content. Therefore, there is usually no need for additional consumption of this ingredient.

Potassium and magnesium

Potassium and magnesium are essential for the proper process of building bone tissue. Potassium reduces the excretion of calcium in the urine. The best sources of potassium are:

1. legume seeds,
2. fruit,
3. vegetables,
4. peanuts.

Magnesium is related to the metabolism of calcium. Magnesium deficiency negatively affects bone mineralization. Foods rich in magnesium are:

1. cocoa,
2. coarse grain products, such as: coarse groats, wholemeal bread, nuts, beans.

Vitamins: K, C and A.

Vitamins K, C and A are also important in the bone mineralization process. Green vegetables such as broccoli, lettuce and cabbage are the source of vitamin K in the diet. Fruits and vegetables are rich in vitamin C. Vitamin C not only improves the absorption of calcium but is also involved in the process of collagen formation.

Dietary supplements for strong bones are available on Medonet Market. The highest quality products will regenerate and improve the condition of bones, and may also reduce the risk of injuries and bone diseases, e.g. osteoporosis. Supporting bones and joints, we also recommend Solgar 7 capsules with vitamin C and plant extracts. Also try Certain Move – the Panaseus dietary supplement, which includes: powdered shark cartilage, bamboo leaf extract, turmeric rhizome extract, freeze-dried New Zealand green mussel, red clover leaf extract, licorice extract.

What to avoid in your diet after bone fractures?

Salt

In the period after bone fractures, a diet low in salt (sodium) is also important. Too much sodium in the diet negatively affects the calcium balance in the body. The daily dose of salt should not exceed the amount contained in a teaspoon of salt, ie 5 g. Remember that the source of salt (sodium) in the diet is not only a salt shaker, but also salty snacks. e.g. chips and processed products such as:

1. concentrates of soups and sauces,
2. bread,
3. canned food,
4. cold cuts,
5. ripened cheeses.

Caffeine and alcohol

It should also be remembered that an excess of caffeine in coffee, but also in tea, cola drinks and energy drinks causes the loss of calcium in the urine. Alcohol also negatively affects bone formation and mineralization, and can increase urinary calcium excretion.

WARNING!

The diet after bone fractures should be as varied as possible to provide all the necessary ingredients in optimal proportions. There should be a large amount of dairy and cereal products from the so-called coarse grind, fruit and vegetables, nuts, fish, pulses, lean poultry.

At the same time, you should limit the content of highly processed products in the diet, which contain a large amount of phosphorus and sodium, i.e. salty snacks, junk food, food concentrates and carbonated drinks as well as beverages containing caffeine and alcohol.

As a supportive measure, it is worth using externally preparations on the bones, such as Vegan Comfrey Emulsion with Cedar for bone strengthening or Comfrey with resin for bone strengthening.