Come Back Stronger

Come Back Stronger

It can be tough to recover from a fracture, which takes a toll on the body as well as the mind. Staying positive is the first step, but to fully heal yourself inside and out, it’s important to know what exactly you need to do.
 
A fracture is a break in any of your bones. There are several types, too. Hairline fractures are mere cracks that need to fill up, while clean fractures involve a bone snapping into two or more pieces. Some are more severe and require complicated treatment, while others heal on their own in a relatively short period of time with adequate rest.
 
Fracture healing starts with the inflammatory phase, which is when you notice swelling around the site of the injury. The reparative and remodelling phases come after, which is when new bone tissue forms between the fragments, and the bone itself is reshaped into its original mould. These phases are supported by a number of treatment options such as immobilisation and may take up to 16 weeks, depending on the area and severity of the injury.
 
Hairline fractures are mere cracks that need to fill up 
 
Generally, ideal fracture healing only begins and continues when three key requisites are met. The fragments must be viable, which means that their blood supply must remain intact. Without this, there is no way for the bone to heal. Secondly, mechanical rest is absolutely vital. Not moving is the essence of this, which is achieved through active (cast, bed rest) or passive (internal fixation) immobilisation i.e. not moving the area of the injury or putting weight on it. Finally, the site of the fracture must remain free from infection.
 
When you’re recovering from an injury as serious as a fracture, it’s important to give your body the right type and quantity of fuel. You need plenty of energy to repair a broken bone, so it’s imperative to up your calorie intake by a good portion. Being sidelined with a hairline fracture in the ankle might only require an additional 750 calories or so, but a severe injury to a crucial bone such as the femur could demand up to 6,000 per day!
 
while clean fractures involve a bone snapping into two or more pieces 
 
Depriving your body of adequate protein is the single worst way to aid fracture healing. Try to consume as much lean animal sources, such as fish and chicken. Your protein intake needs to be high enough to keep your muscles from wasting away, to help the blood supply to your fracture take the next step and actually mend the injury, and to keep your energy up. But don’t increase it so much that your kidneys start to take a hit. Remember to drink more water as you increase your protein consumption.
 
Calcium is absolutely crucial to repairing a fractured bone. The human body readily metabolises goat’s milk more easily than cattle milk, but in case you can’t find any or can’t stomach it, conventional milk is just fine. And it’s always better to get your calcium as yoghurt instead of milk, because the bacteria culture in it helps you absorb calcium more easily. You also want to get a good amount of the amino acids lysine, which is found in foods like cheese and eggs.
 
You’ve heard about the wonders of antioxidants, but now is the time to get plenty. Coloured fruits and vegetables ranging from pepper and spinach to berries and watermelon are packed with these substances, which are so vital to cellular health. They reduce the inflammation at the injury site, which can continue for weeks after your injury. Your bones won’t fully heal until this subsides, so send someone out to the grocer!                                                                                                                                                                  ..... Ashwin