Natural Ways to Increase Bone Healing
When it comes to healing and strengthening bones, it's great to have a whole bunch of tools at your disposal. Healing a fracture goes beyond wearing a cast and getting extra calcium. Implementing the information listed here can help a broken bone make a quick and complete recovery.
Nutrients for Bone Healing & How to Get Them From Food
Building and repairing bone requires more nutrients than just calcium, and those nutrients are best found in food! Start with what you put on your plate, and add supplements to fill in gaps when needed.
Calcium: yogurt, sardines, raw milk, cheese, kale, okra, bok choy, almonds, broccoli
Magnesium: spinach, Swiss chard, dark chocolate, sunflower seeds, pumpkin seeds, cashews, almonds, flaxseeds, black beans, quinoa, avocado, spirulina, figs, yogurt, kefir, banana
Iron: spirulina, grass fed beef (and beef liver), lentils, dark chocolate, spinach, sardines, black beans, pistachios, pumpkin seeds, raisins, eggs, chickpeas, kale, chicken
Vitamin D3: sunlight (not a food, but a great source), cod liver oil, wild caught salmon, mackerel, tuna, sardines, mushrooms, eggs
Vitamin K2: kale, spinach, dandelion greens, Swiss chard, Brussels sprouts, chicken, broccoli, avocado, pomegranate, cashews
Protein: grass fed beef, chicken, wild caught salmon, lentils, black beans, eggs, yogurt, kefir, almonds, hemp seeds, tempeh, spirulina, pumpkin seeds, quinoa
Vitamin C: bell peppers, kiwi, orange, strawberries, papaya, broccoli, kale, cauliflower, mango, lemon, tomato, peas
Zinc: pumpkin seeds, hemp seeds, grass fed beef, chickpeas, lentils, cocoa powder, cashews, kefir, yogurt, mushrooms, spinach, avocado, chicken, almonds
Pick your favorites from each list (notice there are many that overlap into multiple categories) and enjoy as often as possible!
*All nutrients work synergistically within the body, so this is not an exhaustive list. These nutrients are heavy-hitters when it comes to bone building, but there are others that are helpful as well.
Acupressure Points for Bone Healing
Stimulate each of the following points by applying firm pressure for 30-90 seconds, 1-3 times daily to achieve desired results. Note: all points listed are located bilaterally (on both the right and left sides of the body)
Stomach 36: promotes nutrient absorption to allow for faster healing
Large Intestine 4: moves qi & blood and helps relieve pain
Bladder 11: strengthens bones, benefits joints, soothes muscles/tendons
Gallbladder 39: nourishes bone marrow, benefits tendons and bone, strengthens bone
Natural Remedies for Fracture Healing⠀⠀⠀⠀⠀⠀⠀⠀⠀
Arnica is a key component of any natural medicine cabinet, so hit Walgreens or a health food store to stock up! High quality dried herbs like oatstraw and nettle can be found at local health food stores or online (I love Starwest Botanicals & Mountain Rose Herbs).
Oatstraw: contains minerals that strengthen bone
Nettle: great source of calcium PLUS the nutrients needed to absorb it
Arnica: helps reduce swelling & pain, best used right after fracture
My favorite, and probably the simplest, way to consume herbs is in an infusion. If you're new to herbal infusions, here's a simple how-to:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Combine 1 tbsp dried herbs and 1 cup boiling water in a mason jar and seal the lid. Allow mixture to steep until it comes down to room temperature, or between 4-8 hours. Strain through cheesecloth or fine mesh strainer. Use within 48 hours.
As I said before, implement these tips and you'll be healed before you know it!
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