1. Lots of green vegetables every day, cooked and raw, in soups and salads.

2. Cooking everything with a base of bone stock, mostly chicken, but also
concentrated beef bone stock when possible.
3. Eating bones whenever possible: sardines with bones, small whole fish
baked till very crisp, crispy whole chicken wings (you can eat the whole tip),
chewing on chicken bones (organic always preferred). Also, dishes with bone
marrow such as ossobucco.
4. Normally I dont use dairy as a regular food, but I decided to go with
about cup goat yogurt daily, with a couple of teaspoons of regular cod
liver oil mixed in for the Vitamin D. I know it sounds odd, but it tasted great
to me. As I believe that the body can tell by the taste if a food is good for it,
that was my sign to keep going.
5. Homeopathic medicine: arnica 3-4 times a day until I stopped hurting
(about a week), then once daily for a couple of weeks more.
6. Foods to avoid completely: anything with added sugars of any kind,
alcohol (I dont have more than a glass of wine per week, but I eliminated
that), caffeine including green tea and chocolate, and of course any
processed, boxed or packaged foods that I normally dont eat anyway.
I came up with some great recipes for my book, now called The Whole Food
Guide to Strong Bones (New Harbinger). The following is one of my
favorites, and I highly recommend it for any one with bone issues, pain,
osteoporosis or osteopenia, fractures, or similar complaints. This stew is a
variation on a classic Japanese carp soup called Koi Ko Ku, which is
traditionally recommended as a tonic and blood strengthener for women who
have given birth. Because of the long cooking, the fish bones are completely
softened and become edible and quite delicious. It is a superior source of
natural calcium and other essential bone minerals: in fact, according to the
laboratory testing I commissioned, one cup provides over 800 mg of calcium
and 50 mg magnesium as well as about 50% of the vitamin D requirement
for a 150 lb woman. The best part is that it is in the form of food, which the
body can recognize more easily than pills. Offer this recipe to anyone who
complains of pain in the bones it may be surprisingly helpful..

5-Hour Whole Fish Stew

1 whole fish (e.g., pike, red snapper, carp), about 1 to 2 lb
4 slices ginger
3 small carrots (about lb), scrubbed and roll-cut
1 medium onion, medium dice
1 cup white wine or 1/4 cup brown rice vinegar
6 cups water
1/4 cup mellow barley miso
1. Buy only the very freshest fish. Ask that it be cleaned, leaving on the
scales, head and tail, and cut it into 3-4 pieces. Rinse well before cooking.
2. To prep ginger: cut 4 thin slices off a knob, lay them on top of each other,
then slice them lengthwise into thin slivers.
3. In a 6-quart pressure cooker, place the fish, onion, carrot, ginger, wine,
water, and miso. Bring up to pressure, reduce heat to low, and simmer very
gently for 5 hours. Allow to sit until pressure is down, open pot, and stir
vigorously with a wooden spoon to harmonize all the flavors. Check the
proportion of liquid: if you like it more soupy, add some water. Find a bone
and taste test; it should be easily chewed. If a little too hard, pressure cook
for another hour. Makes 6-8 servings. This soup/stew can be kept in the
refrigerator for 4 days. I do not recommend freezing because it kills the
taste and makes it flat. Re-boil each time before serving, adding a little stock
or water if necessary.

Eating high calcium foods is esential for bone healing.

Types of high calcium foods
Type of food:

Amount:

Milligrams of Calcium:

Non fat yogurt

1 Cup

415

Sardines (Atlantic with bones)

3 oz

372

Collard Greens

1 Cup

355

Pink Salmon (canned with bones)

6oz

334

Skim Milk

1 Cup

302

Calcium Fortified Orange Juice

1 Cup

302

Bok Choy

1 Cup

250

Almonds

3 oz

198

Turnip Greens

1 Cup

200

Soy Beans

1 Cup

180

Broccoli

1 Cup

180

Mustard Greens

1 Cup

150

Black Molasses

1 tbsp

140

Great Northern Beans

1 Cup

140

Non fat Baked Beans

1 Cup

130

Tofu

1 Cup

130

Navy beans

1 Cup

130

Corn Tortilla

1 Tortilla

120

Kidney Beans

1 Cup

115

Okra

1 Cup

90

Acorn Squash

1 Cup

90

Spinach (Cooked)

1 Cup

74

Orange

1 Orange

60

Raisins

1/4 Cup

22

Peanut butter

2 tbsp.

18

The key to better usage of your calcium intake is not just increasing the
calcium but also increasing your ability to absorb the calcium. Lysine is an
amino acid that helps in the absorption of calcium.
Vitamin C is essential nutritionally to make the collagen that helps the body
form healthy bones.
Avoid Aspirin and anti-inflammatory drugs as they can retard bone healing.
When you break a bone or tear a muscle and are on pain medication, you may
want to try to stop taking the pain medication as soon as possible so you do
not delay healing. A study in May 1995 issue of The Journal of Orthopedic
Trauma shows damaged cells in a fracture release large amount of chemicals
called prostaglandins. These chemicals cause the pain and are blocked by the
pain medication. However prostaglandins are also very important in the first
stage of tissue repair. So decreasing the use as soon as possible is helpful to
the healing process.
Vitamin K, also called Menadione, is a very important fat-soluble vitamin that
plays a key role in the regulation of normal blood clotting functions. We get
vitamin K from several sources in our diet including dark leafy vegetables.
Vitamin K also assists in converting glucose into glycogen for storage in the
liver. Numerous studies indicate that it plays a role in forming bone formation
and preventing osteoporosis. If you want to help bones heal faster, consider
increasing your intake of Vitamin K rich foods.
Many studies have shown that broken bones tend to take longer to heal if the
injured person has been smoking. Cigarettes can also increase the risk of
blood clotting, which may further reduce blood flow. Breakdown products of
cigarette smoke include carbon monoxide, formaldehyde, nitrosamines and
benzenes which can damage the cells that form the bone itself and can
interrupt the healing process after a fracture or bone injury.
Boron is important in bone healing because studies how show it reduces
urinary excretion of calcium and magnesium and significantly increases blood

levels of both estrogen and testosterone. The are many food high in boron.
Apples are the highest.
To maximize the rate of healing it is helpful to avoid bone robbers such as
sugar, salt, alcohol, caffeine, red meats etc.
Both silica and zinc are important for the repair of tissues. Silica is also
important also in helping the calcium to be absorbed. Ensuring that these are
in you diet is a another way to potentially decrease the time it takes to heal
from a fracture.

RESEARCH ON FOODS THAT HELP HEAL BROKEN

BONES
Summarized by Rosemary Fisher
Nutrition's Role In Increasing The Speed Of Bone Healing
The most important influences on fracture healing are nutrition and overall health,
including bone health, before the injury, says orthopedist Martin Yahiro, M.D., a
consultant to FDA. "That's why it's so important all your life to do weight-bearing
exercise such as walking and get enough calcium and vitamin D, so you lay down as
much bone as possible during growth and keep as much as you can later on."
The healing time for broken bones is influenced by a number of variables that
nutrition can impact including blood supply. For example, the ends of long bones are
vascular so they heal faster than the center. Certain types of food and exercise foster
increased blood supply and hence time it takes to heal. Mobilization, i.e. weight
bearing exercises and isometric exercises stimulates healing.
High Calcium Foods For Bone Healing
There are number foods that are high in calcium to consider. The following chart
should serve as a guideline.

Calcium content of different foods

Type of food

Amount

Milligrams
of Calcium

Non fat yogurt

1 cup

415

Sardines (Atlantic with bones)

3 oz

372

Collard Greens

1 cup

355

Pink Salmon (canned with bones)

6oz

334

Skim Milk

1 cup

302

Calcium Fortified Orange Juice

1 cup

302

Bok Choy

1 cup

250

Almonds

3 oz

198

Turnip Greens

1 cup

200

Soy Beans

1 cup

180

Broccoli

1 cup

180

Mustard Greens

1 cup

150

Black Molasses

1 tbsp.

140

Great Northern Beans

1 cup

140

Non fat Baked Beans

1 cup

130

Tofu

1 cup

130

Navy beans

1 cup

130

Corn Tortilla

1 tortilla 120

Kidney Beans

1 cup

115

Okra

1 cup

90

Acorn Squash

1 cup

90

Spinach (Cooked)

1 cup

74

Orange

1 med.

60

Raisins

1/4

22

Peanut butter

2 tbsp.

18

The key to better usage of your calcium intake is not just increasing the calcium but
also increasing your ability to absorb the calcium. The recipes in all my books are
very high in calcium rich foods and are specifically designed to increase your ability
to absorb calcium. For additional information, see my research section on ways to
increase absorption of calcium in my latest book Recipes and Research on
Dementia, Heart Disease, Osteoporosis and Cancer
Lysine To Increase Calcium Absorption
Lysine is an amino acid that helps in the absorption of calcium. Lysine a protein
building block, can increase the amount of calcium absorbed into the matrix according
to Peter Furst, M.D.,PhD. in the Jan./Feb. 1993, Nutrition (9: 70-2). It is an essential
amino acid necessary for the regeneration of tissues, and the building and healing of

broken bones. Research studies show that lysine can increase the amount of calcium
absorbed into the bone matrix. The amount in one particular study was 800 mg. As
lysine promotes the formation of muscle protein, it may be important in healing after
operations and injuries. There are a number of foods that can add lysine to your diet,
such as low fat milk, fish, yeast, and soy products. I find that defatted soy flour is the
best source of Lysine because there are 3300mg of lysine in 3 1/2 ounces of defatted
soy flour. This is an important reason to use defatted soy flour in the foods you eat. In
my latest book I have many recipes using defatted soy flour.
Vitamin C As A Bone Healer
Vitamin C is essential nutritionally to make the collagen that helps the body form
healthy bones. It also promotes wound healing. You also can get numerous additional
benefits from Vitamin C. For example, researchers at New Mexico Medical School
found that adults with high blood levels of vitamin C scored higher on mental tasks
than those with low levels of vitamin C. Many of my recipes are high in vitamin C.
Aspirin And Anti-Inflammatory Drugs Can Retard Bone Healing
When you break a bone or tear a muscle and are on pain medication, you may want to
try to stop taking the pain medication as soon as possible so you do not delay healing.
A study in May 1995 issue of The Journal of Orthopedic Trauma shows damaged cells
in a fracture release large amount of chemicals called prostaglandins. These
chemicals cause the pain and are blocked by the pain medication. However
prostaglandins are also very important in the first stage of tissue repair. So decreasing
the use as soon as possible is helpful to the healing process.
Furthermore a study in the October 1995 issue of the Journal of Rheumatology found
that continued use of anti-inflammatory drugs over several months can increase the
rate of cartilaginous breakdown in joints of people who have osteoarthritis. The
drugs mentioned in the studies include Aspirin, Anaprox, Lodine, Meclomin, Motrin,
Naprosin, Pensile, Relafen, Toreador, Tolectin, Indocin and Ibuprofen.
Vitamin K To Promote Bone Healing
Vitamin K, also called Menadione, is a very important fat-soluble vitamin that plays a
key role in the regulation of normal blood clotting functions. We get vitamin K from
several sources in our diet including dark leafy vegetables. Vitamin K also assists in
converting glucose into glycogen for storage in the liver. Numerous studies indicate
that it plays a role in forming bone formation and preventing osteoporosis. If you want
to help bones heal faster, consider increasing your intake of Vitamin K rich foods. I
have numerous recipes for these in my books.

Smoking Slows The Healing Of Broken Bones

Many studies have shown that broken bones tend to take longer to heal if the injured
person has been smoking. Cigarettes can also increase the risk of blood clotting,
which may further reduce blood flow. Breakdown products of cigarette smoke include
carbon monoxide, formaldehyde, nitrosamines and benzenes which can damage the
cells that form the bone itself and can interrupt the healing process after a fracture or
bone injury. [Hadley MN et al. Smoking and the Human Vertebral Column: A Review
of the Impact of Cigarette Use on Vertebral Bone Metabolism and Spinal Fusion.
Neurosurgery (1997); vol. 41, pp. 116-122].
Boron's Role In Bone Healing
Boron is important in bone healing because studies how show it reduces urinary
excretion of calcium and magnesium and significantly increases blood levels of both
estrogen and testosterone. The are many food high in boron. Apples are the highest.
You will find many recipes in my books that use apples and other high boron foods.
Avoid bone robbers
To maximize the rate of healing it is helpful to avoid bone robbers such as sugar, salt,
alcohol, caffeine, red meats etc. See detail descriptions in the osteoporosis sections of
my books
Role of silica and zinc
Both silica and zinc are important for the repair of tissues. Silica is also important
also in helping the calcium to be absorbed. Ensuring that these are in you diet is a
another way to potentially decrease the time it takes to heal from a fracture
Simple comfort tips
If you are in a wheel chair or bed, be sure to get the convoluted mattress pad for your
bed and wheel chair. If you have a leg cast or brace, consider using side zippered ski
pants for easy on and off of your pants.
If you have bruised a muscle in your break, and need some pain relief, be sure to
explore the use of the T.E.N.S unit. You can try it out at most physical therapy
sessions. If it works for you, you can get your doctor to give you a prescription for it
and in many cases your health insurance will pay for the cost rental or purchase. You
can also just purchase it yourself for as low as $99-$150 U.S on the web.

I have personally used the T.E.N.S in my last fall, and it was a life saver. It gave me
the pain relief I needed to be able to do the exercises to heal my bruised muscle. Be
sure when you use it, not to overuse it. Just use it so you can get the relief you need to
be able to to the physical therapy you need for a permanent solution.

Some foods to consider eating more often

Homemade yogurt with extra dry milk added to increase the magnesium and calcium content (great source of
Lysine) Be sure to take some just before going to sleep to aid in overnight calcium absorption. 2 cups or more
per day are recommended. See recipe section in any of my books under homemade yogurt. Its easy to do,
and you do not need a yogurt maker.
Fat free milk (skim)
Defatted soy flour (at least 1/3 of a cup per day recommended)(highest source of Lysine)
Calcium fortified orange juice (2 cups per day recommended)
Green leafy vegetables, collard greens 355 mg/cal/cup, Bok choy 250 mg/cal/cup, (Vitamin K)
Broccoli, 200 mg/cal/cup
Sesame seeds
Carrots, lightly cooked
Pumpkin, canned or cooked
Sweet potatoes
Squash
Oatmeal, shredded wheat, other whole grain low-no sugar added cereals
At least 97% or greater fat free chicken or turkey breast (I look for at least 99% fat free.)Substitute olive oil
or canola oil for other oils, but still use sparingly. Also keep animal protein consumption down, it increases
calcium loss.
Salmon and other fish, including the skin and fat (Research suggests this fat (EPA fat) has the ability to raise
HDLs.
1-5 servings per week recommended)
Sardines
Tofu with calcium sulfate

Fresh fruits, especially apples (good source of boron to aid in calcium absorption)
Dried fruits, unsweetened, especially apricots, dates, prunes
Low fat tomato sauces and pasta
Peanuts, walnuts, almonds in moderation
Grape juice
Grapes, especially red grapes
Grapefruit, especially pink
Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.
Salad dressings and dips with non-fat sour cream, yogurt
Baked whole wheat chips and tortillas
Bean and, chickpea dishes and dips (great source of boron to help increase calcium absorption)
Tomato salsas
Mineral water
Apples
Yeast

Calcium content of different foods

Type of food

Amoun
Milligrams of Calcium
t

Non fat yogurt 1 cup

415

Sardines
(Atlantic with 3 oz
bones)

372

Collard
Greens

1 cup

355

Pink Salmon
(canned with
bones)

6oz

334

Skim Milk

1 cup

302

Calcium
Fortified

1 cup

302

Orange Juice
Bok Choy

1 cup

250

Almonds

3 oz

198

Turnip Greens 1 cup

200

Soy Beans

1 cup

180

Broccoli

1 cup

180

Mustard
Greens

1 cup

150

Black
Molasses

1 tbsp.

140

Great
Northern
Beans

1 cup

140

Non fat Baked

1 cup
Beans

130

Tofu

1 cup

130

Navy beans

1 cup

130

Corn Tortilla

1 tortilla 120

Kidney Beans 1 cup

115

Okra

1 cup

90

Acorn Squash 1 cup

90

Spinach
(Cooked)

1 cup

74

Orange

1 med

60

Raisins

1/4

22

Peanut butter 2 tbsp.

18

Remember the key to building your bones is not how much calcium
you take in, but how much you absorb. See the research sections of
my books for hints on helping you to increase what you absorb.

Foods to consider avoiding

1%, 2% and whole milk and products
Meats with 96% or less fat
Red meats (Increases calcium loss)

Hydrogenated oils such as stick margarine, and when listed as an ingredient in

foods
Food with high butter fat and other animal fats
Hot dogs, hamburgers
Salt (a major bone robber) or foods prepared with salt
More than one cup of coffee or other caffeine beverages a day
Sugar (a major bone robber)
Chocolate (a bone robber due to caffeine content)
Soft drinks due to high phosphorus content
Alcohol (it inhibits calcium absorption)
Carbonated Beverages
Caffeine (increases rate of calcium loss through the urine)