Recovering from a fracture involves more than simply waiting for the bone to heal. Your body needs energy and a range of nutrients to support bone repair, maintain muscle and help you stay as strong as possible throughout recovery.
While nutrition cannot replace medical treatment or rehabilitation, eating a balanced diet can provide your body with the nutrients it needs during the healing process.
Calcium for Bone Health
Calcium is an important mineral for maintaining strong bones and supporting normal bone formation. During fracture recovery, including calcium-rich foods as part of a balanced diet can help support your overall bone health.
Good food sources of calcium include:
Milk, yoghurt and cheese
Leafy green vegetables
Tofu
Almonds
Calcium-fortified plant-based milks
Some fish, such as sardines with edible bones
If you do not consume dairy products, there are still plenty of options to help you include calcium in your meals.
Protein Supports Recovery
Protein plays an important role in maintaining and repairing body tissues, including muscle. This can be particularly important when an injury has reduced your usual activity levels.
Including a source of protein across your meals can help you meet your nutritional needs. Options include lean meat, fish, eggs, beans, lentils, tofu, dairy products and nuts.
Your protein needs can vary depending on factors such as your age, activity levels and overall health, so individual requirements should be discussed with an appropriate health professional if you have concerns.
Don't Forget Vitamin D and Other Nutrients
Vitamin D helps the body absorb calcium and plays an important role in maintaining bone health. Sources include sunlight exposure, oily fish, egg yolks and some fortified foods.
Other vitamins and minerals also contribute to overall health and normal body function. Rather than focusing on one particular nutrient, aim for a varied diet that includes vegetables, fruit, wholegrains, protein-rich foods and sources of healthy fats.
Stay Hydrated
Hydration is another simple part of supporting your overall wellbeing during recovery. Water helps your body carry out many essential functions and is important for maintaining normal bodily processes.
Keeping a water bottle nearby and drinking regularly throughout the day can make it easier to stay hydrated, particularly if your routine has changed while recovering from an injury.
Supporting Your Recovery
A fracture can affect your movement, independence and ability to participate in your usual activities. Alongside following your healthcare team's recommendations, maintaining balanced nutrition and gradually returning to appropriate movement can support your overall recovery.
If you're recovering from a fracture and finding it difficult to return to your usual activities, an allied health professional can help you work towards your individual goals. Exercise Physiology may also form part of a broader rehabilitation approach where appropriate, with exercise tailored to your abilities and stage of recovery.
Remember that healing takes time, and everyone's recovery is different. Focus on nourishing your body, following your healthcare team's advice and taking your rehabilitation one step at a time.