Foods That Heal Bones

Guest Post By Leslie Vandever


Good bone health is vital. Our bones protect our vital organs—the heart, lungs, liver, and brain. They provide the framework for the entire body, allowing us to move and live independently. But, say you’ve broken a bone. It might be your wrist, which cracked when you slipped on an icy patch and fell. Or maybe you broke your leg skiing, or your arm, or hip, or fingers or toes. Unfortunately, accidents do happen.

Bone is living tissue. When it breaks, cells from the blood flow into the injured area and start the process of turning into new bone. Healing time varies, depending on the severity of the injury, your general health, your sleep habits, hydration, and how much daily exercise you get.

Your diet can make an appreciable difference in your healing time, as well. Your body must have a steady supply of certain nutrients to build new bone, remodel injured bone, and maintain bone that already exists. You can choose to eat in a way that helps that process along.

Bone health foods

Good bone health requires, first of all, a well-rounded, nutritious diet. A healthy one includes foods that are high in protein, like lean meat, chicken or fish (or beans and legumes, if you prefer), nuts and eggs, and an abundance of fresh vegetables and fruits of all kinds every day. Limit foods that are high in carbohydrates, like those made from refined white flour. Focus instead on whole-grain breads, pastas, and cereals. Stick to healthy, plant-based, unsaturated fats for cooking and eating, like olive or canola oil, and avoid sugary foods and beverages except as rare special treats.

Calcium is one of the most important minerals needed for bone health and healing. Other parts of the body need calcium, as well, and the bones act as calcium storehouses. Foods that are rich in calcium include:  Milk, yogurt, cheese, almonds, broccoli, kale, collard greens, mustard greens and other green leafy vegetables, liver, beans & legumes, shrimp, canned salmon with bones, other saltwater fish, and calcium-fortified soy products.

When it comes to bones, however, you also need to get an adequate daily amount of vitamin D. Your gut can’t absorb the calcium you eat without this essential nutrient. One of the best ways to get enough vitamin D is to spend some time each day outside, in the sunshine. When the ultraviolet rays of the sun hit your skin, your body produces vitamin D endogenously, making it the only vitamin that we don’t necessarily have to get from the foods we eat. But be mindful about staying out in the sun for too long. Sunburn can cause skin cancer. Try not to spend more than 10 minutes at a time out in the sun, unprotected.

Although there are only a few foods that supply vitamin D in the diet, they do exist. They include:  Cod liver oil, salmon, swordfish, tuna fish, sardines, liver, egg yolk, orange juice fortified with vitamin D, vitamin D-fortified milk (whole, skim, or non-fat), swiss cheese, fortified yogurt, and fortified cereals. You can also get vitamin D from supplements, either prescribed by your doctor or over-the-counter at the drugstore. Recommended dosage is between 400 mgs and 1,000 mgs daily. Take care, though: more than 2,000 mgs of vitamin D per day can be toxic.

Calcium and vitamin D are both essential for bone health throughout your life. Make sure you’re getting enough of both each and every day.

Leslie Vandever is a professional journalist and freelance writer with more than 25 years of experience. She lives in Northern California.

Vitamin D. (2014, Nov. 10) National Institutes of Health. Retrieved on December 19, 2014 from
Bone Health for Life: Health Information Basics for You and Your Family. (2014, July) National Institute of Arthritis and Musculoskeletal and Skin Diseases. Retrieved on December 19, 2014 from
Making Wise Choices in Each Food Group. (2014) U.S. Department of Veterans Affairs. Retrieved on December 19, 2014 from,41395_VA
Bone Health: Tips to Keep Your Bones Healthy. (2013, Feb. 9) Mayo Clinic. Retrieved on December 19, 2014 from

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Cast Shoe? Cast Boot? What’s in a Name?

CollageAre you wearing one of these orthopedic contraptions?  What’s it called, anyway?  This type of orthopedic device is most commonly known as a post-op shoe, but doctors, and patients alike, call it many different names; such as, cast shoe, Jesus sandal, wound-care shoe, cast sandal, cast boot, and orthopedic shoe.  Who knew one device could have so many names!

The use of a post-op (postoperative) shoe after surgery, trauma, or wound-care treatment at home helps speed up recovery by easing pain and actually aids in the healing process. These types of cast shoes not only provide stability and reduce the risk of slipping, they minimize the pressure on wounds for faster healing, while helping maintain mobility.

Whether you’re in a walking cast or bandage and you’ve been told you have to wear a post-op shoe or an AFO (ankle foot orthosis, which supports the ankle and foot by maintaining proper alignment and controlling motion,) CastCoverz! can cover your orthopedic accessory and keep your foot dry and warm with a custom BootGuardz! or BootGuardzXtreme! (for extreme weather) orthopedic cover.  If you’re looking to simply cover your leg cast and toes, check out CastCoverz! Legz!


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Protect Your Hand, Fingers, Cast, Splint, or Brace From Cold and Wet Weather with Mittz!

Mittz! Cozy

Mittz! Cozy

Can’t wear gloves or mittens because you’re wearing a cast, splint, or brace?  CastCoverz! original inventions (inspired by our customers,) Mittz! Cozy and Mittz! Dry have you covered, warm and dry!  Mittz! Cozy saves your hand and fingers from the bitter cold temperatures outside.  Designed with your comfort in mind, Mittz! Cozy is made with soft fleece and a stretchy cuff to keep the elements out, while making it easy to take on and off.

Mittz! Dry in Mousekedots

Mittz! Dry in Mousekedots

Have to go out in the rain?  Mittz! Dry keeps your hand and fingers nice and dry with it’s weatherproof  fabric that repels water (not for immersion in water, though!)  Mittz! Dry is also made with a stretchy cuff, because who wants rain or snow in their cast?  Both Mittz! Cozy and Mittz! Dry have an optional side Velcro® closure, if the thumb is not moveable or is casted at a Y or L angle, from the palm of the hand.

Mittz DryTo keep your hand and fingers, cast, splint, or brace warm AND dry, try layering the Mittz! Cozy cold weather cast protector under the Mittz! Dry wet weather cast protector!  For other CastCoverz! super-soft and oh-so-cozy cast protectors, check out our blog post:  The Weather Outside is Frightful, but Our Cast Covers are Delightful

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The Weather Outside is Frightful, but Our Cast Covers are Delightful

The weather outside is unbearably cold and you’re wondering, “How do I keep my fingers or toes warm while wearing a cast or boot?”  From our innovative Sleeperz! arm and leg cast covers and Mittz! Cozy cold weather protectors for hands to Sleeping Bagz! for your orthopedic walking boot, these CastCoverz! original inventions (inspired by our customers) have you covered with a multitude of super-soft, oh-so-cozy warm fleece covers.

Sleeperz! for Arms

Sleeperz! for Arms

Sleeperz! fleece cast covers not only keep you warm and cozy, they protect you and those around you from the scratching and snagging that so often occurs while wearing a cast.  Sleeperz! cast protectors are available for arm and leg casts, in addition to Tubez! knee and wrist braces.  With Sleeperz!, you’ll get a good night’s sleep, which has been proven to aid healing!

Mittz! Cozy cold weather cast protector keeps your hand and fingers warm with it’s mitt-like coziness.  The stretchy cuff, or optional side Velcro® closure is designed to make your life easier while wearing a hard cast or stiff brace, yet keeps the wind and cold out and warmth in.

Did your doctor tell you to wear your orthotic walking boot 24/7, even to bed?  Yuck!  Sleeping Bagz! were created to keep the cooties on the bottom of your walking boot, where they belong.  Nobody wants to drag their boot to bed with them, especially with all those germs!  Keep your toes warm and boot cooties off your sheets with Sleeping Bagz!  Added bonus:  Sleeping Bagz! also prevents snagging your sheets or scratching your sleeping buddy, even if it is Lassie!

Sleeping Bagz! in Bright Blooms

Sleeping Bagz! in Bright Blooms

Whether you’re wearing a cast, splint, brace, or walking boot, you can stay nice and cozy with CastCoverz! fleece cast protectors.  For more tips on keeping your orthopedic walking boot warm and dry, check out our blog post:  Keep Your Orthopedic Boot or Cast and Toes Warm and Dry This Winter

Take good and careful care!

Posted in Broken Bones, Cast Covers, Cast Protectors, CastCoverZ, Leg Cast Cover, Orthopedic Accessories, Walking Boot Covers | Tagged , , , , , , | Leave a comment