Inflammation. it can be a beautiful phenomenon or an annoying spectacle.
Inflammation. It is the first response to any injury, whether a paper cut, an insect bite, a severe burn, an infection, or a broken ankle. There are two main microscopic changes which occur in the process of inflammation:
1. Vasodilation: the blood vessels at the site of injury expand, causing the typical signs of redness and warmth. Vasodilation occurs in order to increase the amount of blood flow to the affected area. This coupled with increased vascular permeability is the initiation of mechanisms of healing and repair.
2. Increased Vascular Permeability: this fancy phrase just means that the blood vessels become more porous and allow an increased amount of blood and plasma to cross into the surrounding tissues from the vessels. This causes the typical sign of edema; for burn patients this can be detrimental causing severe fluid loss and an increased risk for hypovolemic shock.
Every type of healing is a little bit different since almost every cell has a specific function. "The speed with which bone heals depends on the severity of the bone disruption; the type and amount of bone tissue that need to be replaced (spongy bone heals faster); the blood and oxygen supply available at the sire; the presence of growth and thyroid hormones, insulin, vitamins, and other nutrients; the existence of systemic disease; the effects of aging; and the availability of effective treatment, including immobilization and the prevention of complications such as infection. In general, however, hematoma formation occurs within hours of fracture or surgery, formation of procallus by osteoblasts within days, callus formation within weeks, and replacement and contour modeling within years - up to 4 years in some cases." (Heuther & McCance 2013)
Inflammation is beneficial for healing, however it can become a nuisance in the later stages of healing when inflammation has become chronic rather than cute and it no longer needed to aid the healing process. After ten weeks of healing, the rehabilitation back to your 'normal' functioning life begins: learning to walk again. Inflammation can become a big issue after a lower extremity break, specifically an ankle, since (1) the affected extremity has been strictly no weight bearing for those 10+ weeks, (2) the affected extremity is still healing, and (3) blood is more likely to pool in lower extremity inflammation then upper extremity due to gravity. Decreasing inflammation through medications, such as motrin or aspirn {NSAIDS} can delay bone healing since they inhibit protoglandins, a compound which aids the inflammation and healing process.
I have been going on a research frenzy to come up with dietary restrictions for myself to help speed up my recovery process. Some restrictions are obvious, like sugar and refined, but others were surprising, like caffeine.
So really, how is an anti-inflammatory diet going to help my broken bone?
"When a bone fracture occurs, a remarkable yield of free radicals is generated by the damaged tissues. These free radicals are associated with inflammation, further breakdown of bone collagen, and excessive bone turnover. In fracture healing, increased free‐radical production can overwhelm the natural anti-oxidant defense mechanisms. In such cases, antioxidants have been suggested to be beneficial in suppressing the destructive effect of oxidant free radicals on whole body systems and improving fracture healing in animal models and cultured human cell lines. Inflammation is an essential component of the healing process in bone. Although painful, it is an important part of the cleaning‐up and rebuilding process. This inflammatory process involves the cyclooxygenase (COX) enzymes COX‐1 and COX‐2. Many of our standard non‐steroidal anti‐ inflammatory drugs act by inhibiting the COX‐1 and COX‐2 enzymes—which relieves the pain, but also delays healing. On the other hand, nourishing the body to reduce inflammation naturally speeds healing. Vitamin C, bioflavonoids and flavonols such as quercitin and proanthrocydins, and omega‐3 fatty acids naturally soothe the inflammatory process and speed healing." (Dr. Susan Brown)
So really, how is an anti-inflammatory diet going to help my broken bone?
"When a bone fracture occurs, a remarkable yield of free radicals is generated by the damaged tissues. These free radicals are associated with inflammation, further breakdown of bone collagen, and excessive bone turnover. In fracture healing, increased free‐radical production can overwhelm the natural anti-oxidant defense mechanisms. In such cases, antioxidants have been suggested to be beneficial in suppressing the destructive effect of oxidant free radicals on whole body systems and improving fracture healing in animal models and cultured human cell lines. Inflammation is an essential component of the healing process in bone. Although painful, it is an important part of the cleaning‐up and rebuilding process. This inflammatory process involves the cyclooxygenase (COX) enzymes COX‐1 and COX‐2. Many of our standard non‐steroidal anti‐ inflammatory drugs act by inhibiting the COX‐1 and COX‐2 enzymes—which relieves the pain, but also delays healing. On the other hand, nourishing the body to reduce inflammation naturally speeds healing. Vitamin C, bioflavonoids and flavonols such as quercitin and proanthrocydins, and omega‐3 fatty acids naturally soothe the inflammatory process and speed healing." (Dr. Susan Brown)
What natural intake of anti-inflammatory agents should I add or increase in my diet?
Last semester in my nutrition class, two of my friends and I researched more into the dietary benefits of herbs and spices. It's kind of ironic, since the #1 Fact on Herbs & Spices is that, for the most part, every herb and spice has some type of anti-inflammatory effect; the more variety of herbs and spices you add to your diet, the better for your overall health, whether you are looking for an anti-inflammatory diet, or you just want to make your insides happy. And hey, before you run to the medicinal isle in Walmart, understand that normal daily consumption of spices and herbs are sufficient, not megadoses in some pill. (mercola)
I put together a list of some of my favorite spices, ones that I plan to increase in my diet for an undefined amount of time:
1. Cloves
2. Cinnamon
3. Oregano
4. Pumpkin Pie Spice {cloves, cinnamon, nutmeg, allspice} - this is a good mixture for more than just pumpkin pie. I would actually advise you to not ingest pumpkin pie while you are repairing and rehabilitating a broken bone, since sugar is one of the 'restricted' substances in a bone-diet. Instead, try adding it to breakfast.
Ingredients 1 apple\\ 1 banana\\ 4 strawberries chopped\\ raisins\\ Greek yogurt or cottage cheese\\ spices of your choice
Directions place non-stick pan on stove top on low to medium heat\\ dice apples, strawberries\\ toss apples, strawberries and raisins in pan\\ allow the fruit to fry for a few minutes before adding chapped bananas into the pan {the bananas caramelize quickly, and I like my fruit to have a little time in the pan before they are glazed in yummy goodness}\\ I sometimes add a few drops of milk to draw out the juices of the banana\\ place Greek yogurt or cottage cheese into bowel and drop fruit fry over\\
no need to add honey or extra sugar, the sweetness of each of the fruits is emphasized through the glazing of the fried banana\\ if you are craving a crunch, make some homemade healthy granola and add to the top
Note you can use whatever fruit you have on hand or enjoy - peaches, nectarines are a good alternative to strawberries and pop the flavor of the almost flavorless apples and caramelized bananas. *apples are known to increase calcium absorption, among other benefits, which makes them excellent food to add in your diet for fracture repairs*
5. Sage
6. Thyme
7. Garlic
8. Chili Peppers
9. Black Pepper
10. Rosemary
11. Ginger
Click here for Pumpkin Pie Spice Dip and Dill & Herb Dip
In addition to herbs and spices, a healthy diet is crucial, with an emphasis on special foods that can increase promotion of systemic anti-inflammatory effects.
Animal-based Omega-3s
DHA and EPA are two types of omega-3s which hold the strongest health benefits; these are found in fish such as salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. Any fish is good, but the ones listed above carry the most per ounce.
ALA is the third type of omega-3 which includes foods such as vegetable oils, flaxseed, walnuts, chia seeds and dark leafy greens such as spinach and kale.
Blueberries and Pineapple
Fruits in general have tons of health benefits, but in reference to anti-inflammatory benefits, blueberries and pineapple are the two fruits with the biggest bang for your bite.
Tea
And you southern folks, I do not mean sweet tea - that is against my 'bone diet.'
Not a huge fan of specialty teas, however I do enjoy green and black tea. However, the problem I now run into is the caffeine factor. Green tea has approximately 35-70 mg of caffeine per 8 ounces while black tea has approximately 60-90 mg per 8 ounces. Well, good thing they have decaffeinated tea! Any tea is healthy for you, but I wound that Matcha and Tulsi teas are high in their anti-inflammatory properties. Like I said, I am not a tea person, so, as you can guess, I am not sure what those two teas taste like.
Celery, Beats and Broccoli
Of course, vegetable intake should be increased to increase health benefits; each vegetable brings something important to the table in reference to a healthy body. During my research, I found these three to be the top named vegetables in reference to bone healing and anti-inflammatory properties, broccoli being the most prominent. Good thing broccoli is one of my most favoritest foods ever!
There is so much interesting information on food and the biochemistry in relation to nutrients has become an interest to me since my repair and rehabilitation process has begun. God has given us the gift of fruits, vegetables, fish and meat; why not look into their benefits for the body and eat for more than just taste, but for nutrients and healing.
stay healthy and un-inflammed. . . and don't go and break your ankle
xoxo
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Huether, S., & McCance,
K. (2013). Understanding pathophysiology (5th ed.). St.
Louis: Mosby.