Broken Bones: A Nutritionist's Approach

I took a tumble down my stairs while cleaning up this weekend and broke my foot. This is officially my 4th broken bone - not bad for 27 years!

A few years ago I broke both wrists within 6 months of each other. I broke my left wrist snowboarding and my right mountain biking – I wish this accident was as fun!


In typical nutritionist fashion, for all problems, I turn to food.

Green Foods.jpg

Every injury, symptom and disease requires energy and nutrients in order to heal and a broken bone is no different.

So here’s my bone healing protocol:

  • Vitamins: A, C, D, E, K
  • Minerals: Calcium, Magnesium, Zinc, Phosphorus
  • Other Nutrients: Protein, Water, Turmeric, Omega 3

Now let me translate this from nutritionist talk into FOOD!

  • TONS of leafy greens which are rich in necessary vitamins & minerals: spinach, collards, chard, kale, broccoli
  • Protein - eat these at every meal as the body doesn’t store protein: quinoa, nuts and seeds, beef, chicken, turkey, beans & legumes
  • Rich in zinc: pumpkin seeds, oysters
  • Fruit: strawberries, blueberries, oranges, pineapple
  • Other vegetables: bell peppers, tomatoes
  • Include the spice turmeric for its anti-inflammatory benefits
  • Omega 3s are also anti-inflammatory and are found in salmon, sardines, walnuts, flax oil
  • Bone broth: rich in collagen which is a protein needed to build strong bones
  • If you eat dairy Greek yogurt or kefir for calcium

You’ll want to limit or avoid foods that limit the absorption of the essential nutrients. This includes pop (or anything with phosphoric acid), sugar, caffeine & alcohol

My supplement cupboard is my medicine cabinet so luckily I had all of these on hand! To get additional support I’m taking:

  • Cal mag liquid (includes vitamin K)
  • Vitamin D drops
  • ACES + Zinc (include vitamin A, C, E, selenium and zinc)
  • Curcumin (the concentrated form of turmeric)
  • Collagen powder (I always use this in my tea, coffee or smoothie in the morning)
  • Arnica (a homeopathic)


Sleep is so important!

For the first 3 days I was EXHAUSTED and had to look online to convince myself that this was normal. An injury is a huge trauma to the body and requires ENERGY to heal. This means your body focuses it’s resources on repairing and has less to expend on other activities. Being tired is your body saying "rest" so it can heal. This can be frustrating (it was for me) but I got a good book and tried to give myself permission to rest and heal.

I'm also very lucky to have wonderful family & friends who brought me food, helped me with laundry and gave me rides (yup it's my driving foot).

Time for a shot of vanilla cal-mag and sleep!