Have you had a break or fracture recently? Like anyone, you are probably very interested in speeding the healing process so you can get back to your regular activities. What does your body require to do this and how can you supplement for maximum benefits? Read on.

Calcium - Your bones are made primarily of calcium, so taking calcium supplements help speed healing from fractures.

Lysine is an amino acid that helps in the absorption of calcium. Lysine can increase the amount of calcium absorbed into the bone matrix.

Essential Fatty acids are necessary for bone health. A lack of these essential fatty acids results in joint pain, slow wound healing and inflammation.

Vitamin C is essential nutritionally to make the collagen that helps the body form healthy bones. It also promotes wound healing. 

Vitamin K is a very important fat-soluble vitamin that plays a part in bone formation and helps with the absorption of calcium.

Boron is important in bone healing because it reduces urinary excretion of calcium.

Silica is vital for the repair of tissues and it also helps calcium to be absorbed.

Zinc is important for the repair of tissues.

Minerals - Trace elements are essential for normal growth and development of skeletons in humans. They play important functional roles in bone metabolism and bone turnover.

Protein - Roughly half of bone is comprised of protein. The body gathers protein to synthesize bone protein matrix.

To maximize the rate of healing it is helpful to avoid bone robbers such as sugar, salt, alcohol, caffeine, and processed foods. Eat a diet rich in whole foods.

Osteo Cal:Mag is scientifically designed to provide the most effective bone health formula available. Look for it at Quantum Vitamins.

By Michelle Pascal, Registered Holistic Nutritionist

A delicious superfood breakfast that tastes great!

Kefir provides you with enzymes and friendly bacteria that naturally increase your immune system. It’s a cultured beverage that is rich with enzymes and living friendly bacteria. You can purchase it at most grocery stores and I recommend Saugreens brand.

Kefir is also easy to make and a Kefir Starter Kit by Wilderness Family is available at Quantum Vitamins. The other option is Kefir grains, often hard to find, but usually available for free if you can find someone who produces their own.

Goji berries are high in Vitamin C, which supports the immune system. They also contain Vitamins A and E, which promote skin health, and Vitamins B1, B2 and B6 which increase metabolism.

Cacao nibs are a good source of potassium, chromium, copper, calcium, zinc and magnesium.

Maca is an adaptogen, known for its ability to increase energy, build physical strength, improve mood, reduce anxiety and heighten libido. It is rich in essential minerals, EFAs, amino acids and polysaccharides Maca root helps rebuild weak immune systems, re-mineralize poorly nourished bodies and increase energy and endurance.

Medium chain triglycerides are very healthy fat, which bypasses the normal process of digestion and fat breakdown. Instead it gets absorbed directly into your liver where it is metabolized providing instant and sustained energy for your body. MCT oil can help in losing weight and in maintaining your optimal weight by boosting your metabolism and helping to optimize the production of thyroid hormones.

Recipe:

1/2 cup Kefir

2 tbsp. Goji Berries

1 tbsp. Cacao Nibs

1 tbsp. Maca

1 tbsp. Coconut or Red Palm Oil

1 small organic Banana (optional)

1. Soak Goji berries for 1/2 hour (can be soaked overnight).

2. Add the rest of ingredients.

3. Stir and enjoy.

By Michelle Pascal, Registered Holistic Nutritionist

Avoiding a serious case of influenza is not about vaccination but more about maintaining a healthy, well functioning immune system. By following these simple guidelines, you can help keep your immune system in optimal working order so that you're far less likely to acquire the infection to begin with or, if you do get sick with the flu, you are better prepared to move through it without complications and soon return to good health.

Optimize Your Gut Flora. This may be the single most important strategy you can implement as the bacteria in your gut have enormous control of your immune response. The best way to improve your beneficial bacteria ratio is avoid sugars as they will feed the pathogenic bacteria. Additionally, processed foods should be limited. Use healthy fats like coconut oil, avocados, olives, olive oil, butter, eggs and nuts. Include fermented foods which can radically optimize the function of your immune response.

Optimize Your Vitamin D Levels. Optimizing your vitamin D levels is one of the absolute best strategies for avoiding infections of ALL kinds, and vitamin D deficiency plays a role in seasonal affective disorder . This is probably the single most important and least expensive action you can take. Adults need about 8,000 IU's a day.

Avoid Sugar and Processed Foods. They are the last thing you should be eating when you are sick. Avoid it like poison! Sugar impairs the quality of your immune response almost immediately, and as you likely know, a healthy immune system is one of the most important keys to fighting off viruses and other illness. It destroys your beneficial bacteria and feed the pathogenic yeast and viruses.

Get Plenty of Rest. Enough said.

Have Effective Tools to Address Stress. If stress becomes overwhelming then your body will be less able to fight off the flu and other illness.

Get Regular Exercise. When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. Be sure to stay hydrated – drink plenty of fluids, especially water. However, it would be wise to radically reduce the intensity of your workouts while you are sick.

Take High Quality Sources of Animal-Based Omega-3 Fats. Increase your intake of healthy and essential fats like the omega-3 ,which is crucial for maintaining health.

Wash Your Hands. Washing hands will decrease your likelihood of spreading a virus to your nose, mouth or other people. Be sure you don't use antibacterial soap for this – antibacterial soaps are completely unnecessary, and they cause far more harm than good. Instead, identify a simple chemical-free soap that you can switch your family to. 

Use Natural Antibiotics. Examples include oil of oregano and garlic. These work like broad-spectrum antibiotics against bacteria, viruses, and protozoa in your body. And unlike pharmaceutical antibiotics, they do not appear to lead to resistance.

By Michelle Pascal, Registered Holistic Nutritionist