Bone healing

When I got my staples out on Wednesday, the doctor remarked that I was healing fast.
That's good news because I did a lot of research on how to speed up bone healing and followed (most of) the advice I found.

Speeding up bone healing:

1.  Mobilization is, of course, important because the bone fragments must remain touching for new bone to be produced.  My fracture, before surgery, was not stable and the grinding noises I heard when I shifted my foot were actually the sounds of bone fragments moving against each other.  Gives me the shivers when I think about it! 

2.  Cold therapy.  Inflammation occurs in the first stage of bone healing. It draws blood to the area, which clots and protects the site so that early bone repair can begin.  However, long-term inflammation traps fluid in the area, which inhibits circulation.  Not a good thing.  Cold therapy is the best way to reduce pain and swelling temporarily.  Taking NSAIDs for inflammation should be avoided or minimized (see below).

3.  Stop smoking.  Smoking alters the blood flow to the bone so it slows healing.  Fortunately I don't smoke, so I didn't have to give up that habit.

4. Eat food high in calcium and take supplements.
Foods high in calcium (copied from http://lesann.tripod.com/healing%20fractures.htm )
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

Also take extra calcium supplements and Lysine, which increases calcium absorption.

5.  Follow the doctor's advice!  Don't put weight on your fracture until the doctor tells you.  

6. Stay positive.  A positive attitude helps your body release "feel-good" endorphins that support the immune system and trigger natural painkillers.  Stress and negativity release cortisol, which interferes with healing and increases inflammation.  

Bone robbers:

1.  Caffeine.  I've read in several places that caffeine increases calcium loss through urine.  But I just can't give up my 2 morning cups of coffee.  Me bad. 

2.  Alcohol has the same story with a different twist.  Alcohol is supposed to slow bone formation (I will leave out the technical details).  Although I like a daily glass or two of wine, I stopped drinking alcohol for about 10 days and now am only having one glass with dinner.  Life is for enjoying the moment, right?

3.  NAIDs--like Ibuprofen, aspirin, Motrin, etc. decrease inflammation and thereby inhibit the first stages of bone healing.  Since I seem to have a high pain threshold and hate taking drugs, it was easy for me to get off medication ASAP.  The Lortab they gave me at the hospital did not agree with me, Tylenol is hard on the liver, and Ibuprofen is hard on the kidneys.  So good-bye drugs!  Unfortunately, I still had to give myself daily shots of Enoxaparin, an anti-coagulant, for 10 days after the surgery.  Definitely not fun!