How your body can repair itself from the inside out, and the diet that can help fix your bones

I’ve spent the past week in a recliner, staring at my toes peeking out from a giant bandage on my foot. Surgery was a success, my surgeon assures me. Now the real healing begins.

Doctor’s orders are for me to stay strictly non weight bearing for six weeks. Guess it’s a good season to stay home anyway. Plenty of time to catch up on long overdue projects. And thank you, God, for whoever invented those handy knee scooters – so much better than crutches.

I also have time to research what I can do to speed up this process … or at least stay on track with my expected healing time.

Our bodies have a built-in system to heal themselves, says US integrative wellness doctor Andrew Weil, clinical professor of internal medicine and the founder and director of the programme in integrative medicine at the University of Arizona in Tucson. Weil, who received his medical degree and his undergraduate degree in biology from Harvard University, says injured skin and broken bones can literally knit themselves back together.

Medical experts say that, as long as two broken fragments of bone are brought together and stay that way, specialised cells go to work to fill the gaps with new tissue.

This process is so efficient that, over time, bone can completely restore itself to its original structure.

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What can I do to assist this natural healing process? I can make sure my body has the necessary supplies to complete its rebuilding project. Here’s my daily checklist:

Protein forms the cells that restructure damaged skin and bones. I need a source of protein at least three times a day. That includes eggs, milk, yogurt, nuts, beans, cheese, meat, fish and soy-based foods. Veggies and whole grain foods also contribute protein in smaller amounts in addition to an array of tissue-healing vitamins and minerals.Calcium is crucial, and 99 per cent of the body’s store of this mineral is in our bones. My body lays down calcium to give strength to bones it fuses back together. Like most adults, I need 1,000 to 1,200 milligrams of calcium a day to assist this process. One cup of milk or a calcium-fortified drink or juice contains about 300mg of calcium. Other foods such as broccoli, turnip or collard greens, kale, bok choy and fortified cereals contain less calcium but can contribute to the total.

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Vitamin D helps my body absorb calcium so it can regenerate bone. Whole eggs and fatty fish like salmon contain vitamin D. Other foods like milk, yogurt and some orange juices are fortified with this important nutrient.Vitamin C is key, too. I’m sitting here eating an orange after I learned that this vitamin is needed to form collagen, the protein that literally knits my skin and bones back together. Citrus fruits, strawberries, kiwi, bell peppers and tomatoes are excellent sources. I pledge to eat one good source of this vitamin every day.Is there anything I need to avoid? Too much sugar can interfere with my body’s ability to repair itself, warns registered dietitian Kerri-Ann Jennings. I better hide the leftover Halloween confectionery.

Body tissue takes time to repair. Broken bones knit themselves back together at their own pace. I need to be patient. Time truly does heal.

Barbara Quinn is a registered dietitian and certified diabetes educator, and author of Quinn-Essential Nutrition.

This article appeared in the South China Morning Post print edition as: How your body can repair itself from the inside out

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