Dos and Don’ts When Recovering From Hairline Fracture

Only those who have experienced fracture will know the immense pain when the fracture first occurred. The immediate onset of pain followed by several limitations that will cause us to alter our activities to accommodate to the inconvenience caused. After everything is over, it’s time to start the recovery process. Recovery from a hairline fracture is a spontaneous process that does not require any external energy to kick start it. However, there are some Dos and Don’ts which should be observed to expedite the healing process and prevent reoccurrence.

Partake high energy food

Although healing is a spontaneous process, prompt and fast healing will require extra energy input. The daily caloric intake needs to be increased to promote healing. Metabolic demands of the body increases drastically. An adult will require around 2500 calories daily while a patient suffering from fracture will need about 6000 calories! So start eating more food that is packed with energy.

Increase protein intake

Our bone is like a rigid sponge that is filled with a protein matrix embedded with calcium reinforcements. Half of the bone is made up of protein and protein is the building block of our body. During a fracture, the structure is compromised and the body will start to synthesis a new protein matrix. As a result, it will require tremendous amount of protein. An increase in protein intake will also result in an increase of growth factors such as insulin that will increase muscle strength and promote bone renewal. If protein levels are insufficient, the healing process will be compromised and delayed.

Increase antioxidants intake

Antioxidants are great against free radicals such as oxygen. During a bone fracture, the damaged tissues generate a huge amount of free radicals that will attack the collagen in the body. These free radicals will cause inflammation and lead to an even further damage on the collagen structure. Antioxidants will neutralise these free radicals and promote healing.

Do not exert force on the fractured area

The fracture region is already very weak and further exertion of weight can cause the fracture to get worse. Imagine a piece of glass that is shattered. If you place something heavy on the crack lines, you will notice it spreading out. This applies the same to a fracture. If you really need to move around, use crutches or a walker to help you along.

Although a hairline fracture is not as serious as a full fledge fracture, it still poses a huge risk to the patient. Any further aggravation will cause the injury to worsen and lead to undesirable consequences. Always remember to get plenty of rest and consume foods that are high in calcium, essential minerals and protein.

4 Foods That Compromises Bone Health

Most of us know exactly what food to consume in order to keep our bones strong and healthy. However, there are also foods that are bad for our bone and we should reduce the intake of them. Not only do these foods prevent our bone from absorbing calcium, they also increase the risk of us getting obese. Let’s take a look at some of the foods that compromises bone health and increase the risk of orthopaedic complications.

High sodium content foods

High sodium content foods simply mean salty food. With the fast pace lifestyle that most of us have nowadays, we want our meals to be fast and convenient. This is where all the instant foods like instant noodles and canned food comes in. Not only are these foods low in nutrition value, they are high in sodium content. Sodium causes calcium to be excreted out from the kidneys. One simple and healthy replacement is to use natural herbs while flavouring our food.

Sugary foods

People with a sweet tooth take note, you are at a high risk of poor bone health. Sugar is found in a lot of food and drinks nowadays and it is hard to avoid them. Excessive intake of sugar prevents proper absorption of calcium and reduces phosphorus levels in our body. Phosphorus is beneficial in helping the body absorb calcium. Instead of consuming foods that are high in sugar content, considering snacking on fruits such as cranberries and prunes which provides some sugary rush at a healthy level.

Cola drinks

Most of us are huge fans of cola drinks. However, cola drinks have bad effects on our bone health due to the addition of phosphoric acid in the drink. Phosphoric acid will inhibit the intake of calcium and weaken our intestines. If you are unable to stop your craving for a fizzy drink, you can consider adding soda water to freshly squeezed orange juice as a healthier alternative.


Caffeine is found in many drinks nowadays to provide the stimulant effect to keep u alert and awake. They can be found in coffee, tea, cola drinks and root beer. While small amounts of caffeine is beneficial, consuming too much of them is bad for our bones. Caffeine will “steal” calcium from the bones and reduce the bone density. Approximately 6 mg of calcium is lost for every 100 mg of caffeine we take in. So if you are unable to avoid your cuppa, opt for decaffeinated ones which are slightly better on the bones.

Many of the food and drinks that we consume on a daily basis are actually bad on our bones. There are many healthier alternatives to them and we should try to consume those instead for better health or risk having to consume medication for the rest of our lives.

Nutrition Secrets for Ligament Tear Recovery

The ligament is a fibrous tissue and its main function is to connect bones to another bone and prevent abnormal joint motions. Injuries to ligaments will take a long time to heal. However, good nutrition can help to speed up the recovery process. The vitamins and minerals in food can help to facilitate healing.

Proteolytic enzymes

The first step of any injury is to reduce inflammation in the region and foods that contain Proteolytic enzymes are especially useful due to its anti-inflammatory properties which help to eliminate protein from the injured region. Foods that are rich in proteolytic enzymes include pineapples and ginger roots.


Zinc is another mineral that is excellent in combating inflammation. The way our body works is fascinating. When one part of the body is injured, it will divert all the zinc in the body to the injured part to counter inflammation. As such, other parts of the body will have a zinc deficiency. In order to prevent zinc deficiency, it is important to consume foods that are rich in zinc such as oysters, wheat germ and veal liver.

Vitamin C

Vitamin C has excellent anti-inflammatory properties as well and when worked together with Proteolytic enzymes, it provides an even better result. Vitamin C is not a vitamin that they body can self synthesize. As such, patients will need to consume it in order for the body to possess it. Vitamin C is also required to produce collagen in the body and this is important in ligament healing. Foods that are rich in Vitamin C include citrus fruits, broccoli and tomatoes.


Protein is the building block of our body and it is required by the body for any healing process. Protein can easily be obtained from foods such as tofu, meat, eggs and soy products. Protein deficiency will lead to various ailments in the body.


Although the body’s metabolism is low during injury, there is still a need to consume sufficient calories on a daily basis. Calories are required in the healing process and if patients decide to cut down severely on their calorie intake, this will slow down the recovery process.

Ligament injuries will require physical therapy, surgery and proper nutrition to ensure a speedy recovery. Proper nutrition is not difficult to achieve. Although your movements will be severely limited, you can always ask a dear one to help you out in ensuring you receive sufficient nutrition daily.


Nutrition Secrets to Help Prevent or Delay Osteoporosis

Osteoporosis is the loss of bone mass and its victims are usually people above the age of 50. Our bone requires calcium to stay healthy and strong and if it is unable to obtain sufficient calcium from our dietary intake, it will “steal” calcium from the bones, making them weak. Over the years, researchers have learnt more about osteoporosis and the various ways to prevent it from occurring. It is common to lose bone density due to ageing but some people are losing more than normal and thus are at a higher risk of suffering from osteoporosis. One simple and fuss free way to prevent osteoporosis would be the food you eat.


The main reason for osteoporosis is a lack of sufficient calcium intake. Our body uses a large amount of calcium daily and if the demand is more than the supply, bone density loss will occur. Our body is unable to synthesis calcium on its own and as a result, we can only obtain calcium through oral consumption. Adults require approximately 1000 to 1200mg of calcium daily. Foods that are rich in calcium are dairy products. Milk, cheese, yogurt and ice cream are great sources of calcium. Another great food is soy beans which are an excellent alternative for people who are lactose intolerant. Some vegetables are also good sources of calcium. Collard greens offer 266mg of calcium per serving. Spinach, broccoli and celery also provide decent amounts of calcium. When all fails, there is always the trusty calcium supplements that provides the minimum amount of calcium required per day.


Protein is the building blocks of our body and our body constantly needs them to repair any damaged tissues. Ensuring that the required daily protein intake is met will increase the efficiency of calcium intake in our body. Adults generally require between 45g to 50g of protein daily.

Vitamin D

Vitamin D works hand in hand with calcium to ensure optimal absorption and greatly reduces the risk of bone density loss. Vitamin D is easily available from the sun but not everyone have the luxury of a sunny weather every day. Most of the milk out there is fortified with vitamin D. If the required intake is still lacking, you may consider vitamin D supplements.

The most effective way to prevent osteoporosis is to ensure that you meet the required intake of calcium daily and have a well balanced diet consisting of magnesium, zinc, vitamin C and vitamin D.