You’re injured, possibly recovering from surgery, and your only job now is to rest and recover. Your days are filled with elevating your leg, propping up your arm on pillows, staying on top of your pain medications, having friends and family wait on you, etc. Then life calls you back to reality. One of the most pressing get-back-to-life activities is to cook for you and/or your family. But there are challenges to cooking and baking while recovering from an orthopedic event. I’ve assembled 15 helpful tips about cooking while wearing a boot, cast, sling or being on crutches. Sift through all the tips to help you with your condition. Hint: my most important tip is the last one and applies to everyone. Read on kitchen warrior… Continue reading →
It’s Back-to-School time again! There is sure to be mixed emotions as our children feel excited to see their friends again, sad that summer is over, and have some first-day jitters. As parents, we have the same range of emotions because we are relieved to be getting back into the school routine, yet disappointed that family vacation time has come to an end. In addition to the emotions, it’s an extremely busy time! Courtesy of FamilyEducation.com, here is a back-to-school checklist featuring our top five tips to get the school year off to a smooth start.Continue reading →
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.
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.
References: Vitamin D. (2014, Nov. 10) National Institutes of Health. Retrieved on December 19, 2014 from http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 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 http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/bone_health_for_life.asp Making Wise Choices in Each Food Group. (2014) U.S. Department of Veterans Affairs. Retrieved on December 19, 2014 from http://www.veteranshealthlibrary.org/Search/142,41395_VA Bone Health: Tips to Keep Your Bones Healthy. (2013, Feb. 9) Mayo Clinic. Retrieved on December 19, 2014 from http://www.mayoclinic.org/healthy-living/adult-health/in-depth/bone-health/art-20045060
Looking for fun things to do while in a cast? From audiobooks and game nights to creative projects and visits with friends, these ten ideas can help you beat boredom while following your care team’s instructions.
Of course, knowing you need to slow down doesn’t make sitting still any more fun. Whether you’re wearing an arm cast or a leg cast, here are ten ways to give yourself something to look forward to.
Before you start: Follow your care team’s restrictions on movement and weight-bearing. Keep your cast dry, and choose activities that don’t require using your injured limb against medical advice. The American Academy of Orthopaedic Surgeons’ cast-care guide explains the basics.
1. Give Movie Night a Theme
Turn “watching something” into an occasion. Pick a favorite actor, revisit childhood classics, or let each person choose a comedy. Friends can join from their own couches and compare favorite scenes afterward.
Set up your remote, phone, and snacks within easy reach before pressing play.
Settle in for movie night with a soft Sleeperz! arm cast cover, designed to help protect against cast scratches and snags. AI-generated model and scene; product design based on a real CastCoverz! photo.
2. Find Your Next Favorite Audiobook or Podcast
An audiobook is especially handy when an arm or wrist cast makes holding a book awkward. Try a mystery, a funny memoir, or a story you’ve always meant to read.
Podcasts can keep you company, too. Choose an interview, a history series, or a topic you know absolutely nothing about. Your local library may offer digital borrowing options.
3. Bring Game Night to Your Favorite Chair
Invite a few people over for trivia, word games, or a round of “Would You Rather?”
Wearing an arm cast? Pick a game where you can answer aloud, or team up with someone who can handle cards and pieces.
Wearing a leg cast? Ask someone to arrange the game around your seated setup, with room to position your leg as instructed.
4. Try a Creative Project You Can Pause
Make a digital photo collage, dictate a short story, or design a birthday invitation. If your restrictions allow it, drawing or coloring can be another way to pass an afternoon.
Choose something that fits your current abilities. A project you can enjoy for fifteen minutes and return to tomorrow is plenty.
For children, let them choose the theme while an adult handles any tricky setup.
5. Learn Something Just for Fun
You don’t need to master a new skill during recovery. Following your curiosity is enough.
Take a virtual museum tour, learn a few phrases in another language, or watch a short lesson about astronomy, photography, or movie special effects.
If an arm cast limits hands-on hobbies, look for activities you can enjoy by listening or watching.
6. Schedule a Little Company
“Let me know if you need anything” can be hard to answer. Try making a specific invitation instead: “Would you come over for lunch on Thursday?”
A short visit, video coffee date, or regular phone call gives you something to anticipate. Let friends know what would help, whether that’s bringing food, setting up a game, or keeping the visit brief.
7. Plan a Short Outing, If Your Care Team Approves
Want to get out of the house? A quiet café, movie theater, or library event might work, depending on your restrictions.
Before leaving, check parking, step-free access, seating, and restrooms. Arrange transportation or help if needed, and give yourself permission to head home early.
An outing doesn’t have to fill the afternoon to feel worthwhile.
8. Make a Playlist With Your Friends
Ask everyone to send a song that makes them smile. Build a playlist from their suggestions, then challenge them to guess who chose each track.
You could also create a relaxing evening mix, revisit the music you loved growing up, or listen to an entire album without doing anything else.
Sometimes the simplest plans are the best ones.
9. Give Your Cast a Look That Feels Like You
A little company can brighten your day. Enjoy coffee and conversation while showing your style in a red-and-white polka-dot Legz! cast cover. AI-generated models and scene; product design based on a real CastCoverz! photo.
Your cast may be part of your outfit for a while. A favorite color or playful print can make it feel a little more personal.
Armz! arm cast covers and Legz! leg cast covers combine style with everyday function: they help keep casts clean and protect clothing and furniture from snags and scratches.
Choose a print together, coordinate it with an outfit, or pick a subtle solid. Check each product’s sizing instructions before ordering.
Important: Legz! covers are for non-weight-bearing use and must not be walked on. Everyday fabric covers do not provide waterproof protection.
10. Make Two Lists: “Now” and “Later”
On your “now” list, add small pleasures you can enjoy within your restrictions: a new audiobook, a visit from a friend, or a favorite takeout meal.
On your “later” list, collect things you’d like to do once your care team clears you.
There’s no deadline and no pressure to be productive. These are possibilities to look forward to, one day at a time.
Common Questions About Keeping Busy in a Cast
What can you do for fun with a broken arm?
Try activities that don’t depend on your injured arm, such as audiobooks, podcasts, spoken trivia, movies, and conversations with friends. Follow your care team’s instructions about using your hand, wrist, and arm.
How do you stay entertained with a leg cast?
Bring activities to a comfortable seated setup: games, virtual tours, photo projects, and video calls are good starting points. Keep your leg positioned as instructed, and get medical clearance before planning outings.
Can you decorate a cast without painting it?
A removable fabric cast cover is one way to change its appearance without applying paint or glue directly to it. Ask your care team when covering your cast is appropriate, then choose a cover designed for your cast type and intended use.
