Recovery from injury and surgery

Table of Contents

At some time during their lifetime, everyone suffers an injury of some kind, and many are not aware that there are numerous natural foods that can help the body heal faster. Some should be consumed and others used externally and there are some that can be used both ways.

Any type of injury or surgical procedure to any part of the body causing inflammation and swelling or an open skin wound will require extra nutritional support in order for the body to repair itself quickly and prevent infection. The natural foods listed below are important additions when recovering from any illness, infection or surgery as they strengthen the immune system.

Natural foods to aid recovery

Algae and seaweed, such as chlorella and spirulina plus dulse, kelp, nori and other seaweeds are rich sources of minerals as well as vitamins required to help the healing process. A tablespoon of the dried powdered or flaked form of any of these should be consumed per day until the wounds are healed.

Alfalfa sprouts are rich in the nutrients required for healing. To find out how to grow your own easily on a windowsill in 4 to 5 days with just a daily rinse of water see>> Sprouting greens

Aloe vera is the best choice both internally and externally as it is very cleansing and nutritious and its skin healing properties are one of the most powerful nature has to offer. Growing them on a sunny windowsill as houseplant s is a very easy and inexpensive way of obtaining a regular supply.

Apple cider vinegar: (one tablespoon per day). Add to a small cup of warm water with half a freshly squeezed lemon or lime, ¼ teaspoon of turmeric, a pinch of chilli pepper and a teaspoon of honey and take first thing upon waking.

Banana (one small barely ripe banana every day). Can be blended with milk and sprinkled with nutmeg to provide a nourishing drink that will also feed the beneficial bacteria in the intestines. This is important as these bacteria produce some vital nutrients required for fast healing. Bananas, when not quite ripe, contain resistant starch and pectin which act as prebiotics. See>> Feed your friendly bacteria

Barley grass powder or juice is a rare plant provider of vitamin B12 that is often lacking in athletes, those on medications or who limit meat consumption.

Berries: (2 oz per day) Black, blue, red and purple berries are all rich in anthocyanin antioxidants and can help cleanse the blood and prevent infections. Breakfast consisting of berries, plain natural yoghurt, nuts, seeds and powdered foods from this list is a good way to start the day.

Black seeds(Nigella sativa) are very nutrient rich and can be consumed with honey or a teaspoonful of the black seed oil can be mixed with honey and taken once a day to provide many nutrients that will aid in faster healing of wounds and sores.

Black seeds have long been used as medicine in the Arabian Gulf region, Far East Asia, and Europe. The Prophet Mohammad described the healing powers of the black seeds against a variety of diseases. According to common Islamic and Arabic belief, ‘Habbatul Barakah’ is a remedy for all ailments (universal healer). Black seed is also mentioned as the curative “black cumin” in the Holy Bible and is described as a powerful healer by Hippocrates, Dioscorides and Pliny.

Black strap molasses: contain many healing nutrients and is rich in iron. Mix one tablespoon of blackstrap molasses in a cup of hot water or milk and drink this once or twice daily while recovering. Not suitable for diabetics or those infected by the herpes virus.

Brazil nuts: (2 per day) consumed separately from mineral rich foods.

Cherries: Sour cherries have powerful anti-inflammatory and pain-relieving properties and are one of the richest sources of vitamin C which helps with healing of wounds.

Flax seeds: (one tablespoon daily) Sprinkle onto breakfasts, salads, rice and any other meals.

Garlic: (two or more cloves per day) Garlic has powerful antibacterial properties and can help cleanse the blood reducing infections in wounds. Always let them sit for 10 minutes after chopping or crushing to allow the allicin to be produced which is a powerful antioxidant good for healing wounds.

Ginger: (one inch grated or ½ a teaspoon of powder per day) Ginger acts as a good blood thinner and cleanser helping to improve circulation which in turn helps with the healing process. It should be avoided by those taking anticoagulant medications though as it works as powerfully as they do and can cause excess bleeding.

Hemp seeds: (one tablespoon daily) Hemp seeds are one of the most complete proteins in the plant food kingdom, containing all twenty-one known amino acids, including the eight that humans are unable to produce themselves. Hemp seeds also provide vitamin E which helps skin to heal. They are also the one food that contains the correct ratio of essential omega-3 and omega-6 fatty acids. They contain gamma linolenic acid (GLA) which is a special omega-6 fatty acid, that is also found in borage, evening primrose and black currant seeds which can help wounds heal faster.

Hemp seeds are also a very rich source of iron, magnesium and zinc. Cold pressed unrefined hemp seed oil is a concentrated form of the above nutrients. Use this oil as a salad dressing and sprinkle on potatoes and other vegetables if consumption of the seeds is not possible. It should not be used for cooking as it becomes unstable at high temperatures.

NOTE: Only whole hemp seeds provide the above benefits as the milling process removes the outer husks where most of the nutrients can be found. To make them more palatable simply grind them into a powder suing a coffee grinder.

Lemon: (one freshly squeezed per day plus the zest) Rich in vitamin C and other nutrients required for a healthy immune system, a lemon a day is essential, and the zest should also be grated into meals as it contains powerful antioxidants. The juice can be added to herbal teas which enhances their nutritional content and added to fruit desserts, salads, fish and vegetables.

Oily fish is another good choice to gain good protein and the essential omega-3 fatty acids and should be consume two or three times a week and a high strength red krill oil capsule should be consumed form every day. The ratio of omega-6 (inflammatory) to omega-3 (anti-inflammatory) is way above the 4:1 ratio it should be in the western diet. Hemps seeds

The other way is to gain more omega-3 fatty acids is to consume seafood including algae, octopus, seaweed, shellfish and squid that are also rich in minerals and other nutrients vital for fast healing but often lacking in land-grown crops and farm raised foods.

Organ meats, pheasant, venison and wild rabbit are the best meat providers of the essential amino acids the body requires. In the wild the alpha males and females of a pack get to eat the organs of a kill first as they instinctively know this is the best part of the animal to consume for optimum health.

Psyllium husks: (one tablespoon of powdered husks per day followed by a large tumbler of mineral water) This helps keep the colon healthy which is especially important for anyone who is bedridden for any length of time.

Red krill oil: (one high strength capsule daily) This will provide the essential omega-3 fatty acids and vitamin D which is needed for a healthy immune system. The advantage of krill is that, because they live at the top of the ocean and are very short-lived, they do not become contaminated by mercury like other sea creatures do. Krill also contains a keto carotenoid known as astaxanthin which has potent antioxidant and anti-inflammatory properties.

Turmeric (half a teaspoon per day) is a powerful healer and helps to keep the circulation moving which is important when recovering from any injury. It can be sprinkled on many foods such as fish, rice and salads and is particularly good with cauliflower.

Vegetables and fruits of all colours need to be consumed daily as they contain pigments that happen to be different compounds that can speed up the healing process and protect against infection. See>> Colour codes of nature

Walnuts (five halves daily) should be consumed separately from foods containing minerals.

Watercress is rich in many nutrients especially the minerals required for fast healing of wounds and was greatly favoured by Hippocrates for its healing properties. So much so he built his hospital next to a river where watercress grew so that he could feed his patients with it.

This powerfully healing soup is made using a blender and a small bowlful should be consumed twice a day between meals during recovery.

Nature cures healing soup

Ingredients

Watercress (one bunch chopped)
Peas (two tablespoons)
Sweet potato (two diced) including skins
One tin of plum tomatoes
Oats (two tablespoons)
Cold-pressed coconut oil (one tablespoon)
Onion (one medium chopped)
Garlic (two cloves chopped)
Mint (handful roughly chopped)
Oregano (handful roughly chopped)
Sage (handful roughly chopped)
Turmeric (half a teaspoon)
Cayenne pepper (pinch or a little more if the patient can consume hot chilli)
Peppercorns (ground)
Himalayan pink salt crystals (one teaspoon)
Barley grass powder (one teaspoon)
Chlorella and spirulina powder (one tablespoon)
Lemon (one freshly squeezed, and half the zest grated)

Optional extras

Ginger root (one inch grated) can be cooked with the sweet potatoes.

The following can also be added to this soup during the final blending stage for additional healing powers.

Black strap molasses (one teaspoon)
Hempseeds (one tablespoon whole ground)
A tablespoon of plain organic yoghurt can be added to the centre of the soup after it is in a bowl with a sprig of fresh mint with a sprinkle of ground black pepper or the soup can be served in a mug.

Method

Chop the garlic and onions and leave for ten minutes to allow the chemical reaction that produces the powerful blood cleanser allicin.
Place the diced sweet potatoes in a steaming pan over a pan of water and steam until soft. If using fresh peas also cook them with the potatoes. If using tinned or frozen peas add after the oats stage below.
Lightly fry onions and garlic in the coconut oil until translucent. Add half a pint of mineral water and the oats.
Simmer until the liquid has mostly been absorbed by the oats.
Add the (tinned or frozen peas) watercress and the rest of the herbs and spices.
Simmer for just two minutes to wilt the greens.
Remove from heat and allow to cool.
Place in a blender with the tin of tomatoes, chlorella, spirulina and barley grass powder, lemon juice, salt and pepper and mix until smooth.
Keep in a large, covered container in the refrigerator and use within two to three days.
Serve a small bowl twice a day between meals. This soup can be gently reheated or served cold as desired.

Juicing and blending healing fruits and vegetables

Juices of fruits and vegetables should always be freshly made and consumed immediately as the nutritional content begins to deteriorate soon afterwards. Shop bought juices usually contain preservatives, sugar and artificial sweeteners and little nutritional benefit so should be avoided.

Apples
Apricots
Asparagus
Chicory
Coconut water
Cranberry
Grapes
Mango
Olives
Papaya
Peaches
Pears
Pineapples
Pomegranate
Radishes
Rosehips
Tangerines
Watermelon

More foods to add to the diet for healing and repair of tissues.

Chia seeds
Dates
Figs
Green tea
Pumpkin seeds
Raisins
Sesame seeds
Sunflower seeds

Herbs and spices that help the body to heal;

Anise
Basil
Birch tree bark
Blueberry leaf extract
Borage
Burdock root
Chives
Dandelion root
Dill
Fennel
Golden seal root
Horsetail
Lemon balm
Mint
Oregano
Peppermint
Red clover
Rosemary
Sage
Sorrel
Stinging nettles
Suma (Brazilian ginseng)
Thyme
Violet
White willow
Yellow dock

The roots above must be simmered for fifteen minutes before straining and taken as teas. The leaves of these herbs should be taken as teas by steeping in hot water for fifteen minutes before straining. Then add the freshly squeezed juice of half a lemon and a sprinkle of ground peppercorns which increases their powerful properties ten times.

A teaspoon of honey, which also has healing properties, will help make the tea more palatable for some. Spices can be added such as cinnamon and nutmeg for additional healing powers. Other spices that have good healing properties are:

Chilli pepper
Cumin
Paprika
Himalayan salt crystals (unrefined)
Turmeric

Sprinkle any of these daily onto meals and soups and add to herbal teas etc.

External skin healers

Aloe vera gel: from the leaf of the aloe vera plant is probably the most powerful natural way of healing skin and has antibacterial properties. Break open a leaf from this plant and apply the sticky gel inside to the affected areas at least twice a day.

Coconut oil: (cold-pressed) can help to heal the skin and has antibacterial and antifungal properties which is important for broken skin.

Iodine: should be used to cleanse sores and other broken skin injuries before applying any of the other remedies here.

Sea salt plus wheat germ, frankincense, myrrh and lemon essential oils can help with skin healing if added to baths.

Tea tree oil has powerful cleansing properties. Add a few drops to a bath or dilute with warm water and gently dab wounds.

Vitamin E oil should be gently rubbed into affected areas as it is particularly proficient at healing skin fast.

Watercress restores the balance of skin lipids, thus reducing the epidermal loss of moisture. The leaves and stems can be crushed to release the juice, and this can be applied directly to sores and open wounds on the skin to greatly improve healing.

What to avoid when recovering from injury or surgery

Refined and processed foods
Any foods with artificial additives or added sugar or syrups etc.
Coffee
Fizzy drinks
Sugar
Table salt (use Himalayan pink crystals)
White refined flour (choose wholegrains)
White rice (choose black, brown or wild rice).

Only eat the following fruit and vegetables if they are organic because of the risk of pesticides, herbicides and fungicides:

Apples
Bell peppers
Celery
Cherries
Cocoa beans
Coffee beans
Grapes
Nectarines
Peaches
Pears
Potatoes
Raspberries
Spinach
Strawberries

Nutrients required to recover from injury and surgery

The most important nutrients required for fast healing are listed below. Follow the links to find the highest natural food sources.

Adenine, increases antibody formation in counteracting infection, acts as a precursor for assimilation of other B vitamins, strengthens the immune system response, promotes cell formation and normal growth, prevents cellular mutation and free radical formation and is important for those recovering from injury or surgery. For the highest natural food sources see>> Adenine

Allicin is a phytochemical with powerful antimicrobial properties so foods containing this component can be very helpful when recovering from any injury or surgery. When vegetables containing allicin are chopped they should be left for ten minutes to enable the chemical reaction to take place which produces allicin.

NOTE: Some people cannot ingest raw vegetables containing allicin as it can cause damage to their stomach linings in which case they should be lightly cooked.

Natural sources of allicin in alphabetical order

Chives
Garlic
Leeks
Onions
Spring onions

Coenzyme Q10: There are many medications that will lower the body’s levels of this vital enzyme also known as CoQ10 and old age reduces it further. The human body manufactures CoQ10 from amino acids tyrosine and phenylalanine which are converted into CoQ10. Proper functioning of this process depends upon adequate amounts of all the precursors being present and the conversion processes working correctly.

These amino acids begin to transform to CoQ10 in the presence of vitamin B6. The vitamins B2, B3, B5, B9, vitamin C, selenium and several trace mineral elements must also be present. An additional 10 mg of CoQ10 is gained from a healthy diet which includes the foods below.

This vitamin-like fat-soluble substance is found in higher concentrations in high energy areas such as the heart, brain, liver, muscles, pancreas, immune cells, gums and stomach lining, but also in every single cell. It is therefore important that extra is provided for the elderly and anyone taking medications as well as those that have recently suffered an injury or undergone surgery. The following are good sources of this nutrient, but it may be necessary to take supplements when the appetite is poor or medications are being administered such as ‘Metformin’ or ‘Statins’. For the highest natural food sources see>> Coenzyme Q10

Protein helps the body to form and grow new tissue, therefore helping to repair damage to the body. Muscle, cartilage, ligaments, hair, nail and skin consist mostly of protein.10,000 different proteins may exist in a single cell of the body and each one requires a different arrangement of amino acids. A typical protein may contain 300 or more amino acids.

The sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function and to make protein, cells must have all the needed amino acids available simultaneously on a daily basis. A small portion of at least one of the following must be consumed daily. For the highest natural food sources see>> Protein

Vitamins required for recovery from injury and surgery

Vitamin A is a group of nutritionally unsaturated hydrocarbons, which include retinol, retinal, retinoic acid and several pro-vitamin A carotenoids which are necessary for the formation and maintenance of healthy bones, skin, hair and mucous membranes. It is required for development and maintenance of the epithelial cells, in the mucus membranes and the skin which makes it essential for fast healing of damage tissues.

Two forms of vitamin A are available in the human diet: preformed vitamin A (retinol and retinyl ester) and pro-vitamin A carotenoids which can create vitamin A and preformed vitamin A is found already formed in foods from animal sources, including dairy products, fish and meat (especially liver). For highest natural food sources see>>

Vitamin A
Carotenoids

Vitamin B2, or riboflavin, is required by the body to use oxygen and the metabolism of amino acids, fatty acids, carbohydrates and protein. It is further needed to activate vitamins B6 and B9, helps to create vitamin B3 and assists with antibody production, cell respiration, repair and growth so is therefore vital to the healing process. For highest natural food sources see>> Vitamin B2

Vitamin B3, or niacin, is essential for proper circulation and healthy skin and is required when there is injury. The body manufactures vitamin B3 from tryptophan and vitamin B6 but it can also be gained through the diet. For the highest natural food sources see>> Vitamin B3

Vitamin B5, or pantothenic acid, plays an important role in the healing of skin. It is also used in the creation of lipids, neurotransmitters and haemoglobin. For the highest natural food sources see>> Vitamin B5

Vitamin B6, or pyridoxine, is important for anyone who is injured or has undergone surgery as it assists the immune system and is involved with the growth of new cells. It is also needed by the body to manufacture its own vitamin B3 and converts glycogen to the glucose needed for energy. For the highest natural food sources see>> Vitamin B6

Vitamin B7, or biotin, is important for skin healing as it is used in cell growth, the production of fatty acids and the metabolism of fats and proteins. It also plays a role in the Krebs cycle, which takes place within the mitochondria. Biotin is also required for healthy hair, sweat glands, nerve tissue and bone marrow and assists with relieving muscle pain. Other nutrients that are required for the effective use of vitamin B7 are chromium, magnesium, manganese and vitamins B2, B3, B5, B6, B9 and B12. For the highest natural food sources see>> Vitamin B7

Vitamin B12 is very often lacking in people taking medications or on a vegan diet and is essential for the metabolism of amino acids and fatty acids and important for the proper function of the nervous system and the maintenance and formation of blood cells. For the highest natural food sources see>> Vitamin B12

Vitamin D is an important nutrient as it supports the immune system and can be lacking in someone who has been bedridden and not able to venture outside. Fifteen to twenty minutes of midday sunshine on bare skin is required as often as possible to build up stores of vitamin D which last approximately 60 days.

Windows, covering up the skin and sunscreens prevent this reaction from taking place. Also, because cholesterol is required for the skin to produce vitamin D, cholesterol lowering medications may add to the problem. Many people are deficient in vitamin D especially during the winter months from October to April when the sun is too weak for it to be produced by the skin in the Northern hemisphere. If it is impossible to move the patient outside on a daily basis then there are some foods which are rich sources of this vital vitamin see>> Vitamin D

The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses and for fast skin healing but is often neglected as many believe high levels of vitamin C is the answer for fast recovery. However, an equal amount of both vitamins is required as these two work synergistically and have an effect on levels of important minerals in the body.

Vitamin C increases iron uptake, which Vitamin E inhibits. Vitamin C lowers manganese and zinc, while vitamin E helps increase manganese and zinc absorption. As a result, a very high intake of vitamin C will require an equally high intake of vitamin E to maintain the same ratio. For the highest natural food sources of these two vitamins see>>

Vitamin C
Vitamin E

NOTE: Nuts and seeds are the best sources of vitamin E and a daily helping of one tablespoon of crushed nuts and/or ground seeds should be added to meals. They can be sprinkled on breakfast cereals or yoghurt, salads, rice and vegetable dishes and soups or any other dish and consumed with foods high in vitamin C.

Minerals required for recovery from injury and surgery

It is important that the correct level of minerals is present when it comes to wound healing especially if medications are or have been taken as these often effect mineral levels in the body. Natural foods like algae such as chlorella, dulse and spirulina plus kelp and other seaweeds are the richest sources of minerals as well as vitamins required to help the healing process.

Many land-based crops are severely lacking in many of the trace elements the body requires due to intensive farming techniques. Often refined and processed foods are also sorely lacking in these vital minerals. Unrefined sea salt and Himalayan pink salt crystals are the best sources of many minerals and mineral water, bottled at source, can also provide extra elements lacking in table salt and drinking water from taps.

Copper is an element essential for the development, growth and maintenance of bones, connective tissues and tendons and is therefore important when recovering from any injury. Copper, together with zinc, improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium.

It is also essential for the utilisation of vitamin C and works as an antioxidant. It is found in most foods that contain iron such as green leafy vegetables, algae such as chlorella and spirulina, beetroot, lean meats and sea vegetables like kelp.

Chromium is an important trace element required as a cofactor for the body to use vitamin B 7 (biotin) and is involved with other processes which can help with faster healing. Chromium also helps in the metabolism of carbohydrates and fats, aids in blood sugar control, stimulates the production of proteins in the body, raises immunity against infections and suppresses the feeling of hunger. For the highest natural food sources see>> Chromium

Germanium is a trace mineral that strengthens the immune system as it promotes the production of interferon, a substance produced in the body that works to prevent viruses and bacteria from penetrating the body’s cells. It is also a natural painkiller and therefore is a good element to consume when recovering from any injury or surgery. For the highest natural food sources see>> Germanium

Iodine is an important element when recovering from any type of injury especially those involving the skin and acts as a natural anti-inflammatory and disinfection agent. Many people believe that using iodised table salt can provide them with iodine they need but once the container is exposed to air, iodine content is nearly gone within four weeks after opening (even faster under conditions of high humidity) therefore it is best to consume the foods listed below to get enough iodine rather than iodised table salt. For the highest natural food sources see>> Iodine

Lithium: Adequate lithium levels are especially necessary when recovering from brain or spinal cord injuries. It has a role in balancing potassium and sodium levels in the body and this in turn affects many other elemental balances. For the highest natural food sources see>>Lithium

Magnesium is an important mineral for wound healing and inulin is a form of starch which enhances magnesium absorption in the intestines. For the highest natural food sources see>>

Magnesium
Inulin

NOTE: Some people recommend consuming inulin powder, but this can cause many side effects such as abdominal cramps, diarrhoea, digestive issues, flatulence and headaches and lead to an overgrowth of yeast and a leaky gut. It is always best to consume the whole natural foods rich in the nutrient rather than extracted or synthetic forms.

Manganese is a micro-mineral involved in the synthesis of protein-like substances, bones and cartilage and is vital for the repair of wounds. For the highest natural food sources see>> Manganese

Nitrogen is essential for the human body to synthesise amino acids and nitrogen deficiency can lead to slow growth of the hair and nails, brittle hair and hair loss, slower wound healing, muscle wasting, bone fractures, sprains and complex injuries. For the highest natural food sources see>> Nitrogen

Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and it is an essential component of lipid-containing structures such as cell membranes and nervous system structures. It also plays a role in the structure of every cell in the body.

In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. It is therefore important that enough of this mineral is available when recovering from any injury or surgery.

Too much phosphorous can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body’s ability to use iron, calcium, magnesium and zinc. It is a matter of getting the balance right which is why supplementation is not advised. For natural foods rich in this mineral see>> Phosphorus

Zinc is known as the healing mineral and is part of the enzymes that helps the body to metabolise protein, carbohydrates and alcohol. It also aids in building bones and healing wounds. There are about two grams of zinc in the body where it is highly concentrated in the hair, skin, eyes, nails and testes.

Iron can interfere with zinc absorption and therefore, if iron supplements are absolutely necessary, they should be taken alone between meals. Alcohol and some medications can cause excessive expulsion of zinc in the urine and therefore foods containing this vital mineral should be consumed daily, especially by those that drink alcohol or take drugs. For the highest natural food sources see: Zinc

Phytic acid and minerals

When foods containing minerals are consumed at the same time as foods containing phytic acid, mineral absorption is compromised in the gastrointestinal tract. There are ways to reduce the phytic acid in foods such as soaking or fermenting, see>> Phytic acid

Food allergies and delayed healing

Many people are unaware that they may have an allergy to certain components in foods that can irritate the intestines and reduce nutrient absorption. This can also cause gut permeability which then allows undigested proteins to enter the blood stream. The immune system then recognises these as foreign invaders and attacks them.

However, because these proteins can be similar to proteins in the body, the immune system may then mistakenly attack those too causing inflammation and pain. It is wise to try an elimination diet of the potential food allergens, especially if wound healing is taking longer than it should. See>> Allergies

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