Reviewer of this article: Ao Rongguang, MD, master's tutor, deputy chief physician of the Department of Orthopedics, Shanghai Pudong Hospital, head of the key subspecialty of osteoporotic fractures in Pudong New Area
There are two types of food in daily life that may harm bones If we don't want the bones to become "brittle", we must eat as little pickles as possible
Pickles
Many people like to eat steamed buns and pickles instead. Pickles contain a lot of salt. When the sodium ions in our bodies exceed the standard, they will carry calcium ions out of the body.
Frequent eating of pickles will lead to the loss of calcium in the body. Over time, it will pose a threat to bone health, so eat as little pickles as possible.
Fatty meat
Fatty meat contains a lot of fat. If you consume too much and lack exercise, it will cause excess calories and increase cholesterol levels, which may affect the absorption of calcium and is not conducive to bone health.
If bone density continues to decrease, bone strength will weaken over time, bone fragility will increase, and in severe cases, fractures may occur. Osteoporosis usually has no obvious clinical manifestations in the early stage, so it is called the "silent disease" or "silent epidemic". However, as the disease progresses, bone mass continues to be lost and bone microstructure is destroyed. Patients will suffer from bone pain , spinal deformation, and even osteoporotic fractures and other consequences. Some patients may have no clinical symptoms and are diagnosed with osteoporosis only after severe complications such as osteoporotic fractures. For the elderly, to prevent osteoporosis , they must first insist on outdoor exercise and get more sunshine. In their diet, they can eat more calcium-rich foods such as milk/dairy products, soy products, green leafy vegetables, etc. In addition, regular exercise is required Physical examination can help detect problems earlier.
Different groups of people should choose different calcium agents !
First of all, I would like to emphasize that when you are deficient in calcium, you must first consider "food supplements". A reasonable and balanced diet is the first choice and foundation for calcium supplementation. For people who cannot get enough calcium from food, consider using calcium supplements. Many people try to save trouble when choosing calcium supplement products, so that the whole family takes the same calcium supplement.
In fact, depending on the age and the reason for calcium supplementation, the dosage form, dosage and process of calcium supplementation products will be different. Appropriate calcium agents should be selected based on the physiological characteristics of the population. So, how should different groups of people supplement calcium? What do you need to pay attention to?
01
Infants and young children generally do not need calcium supplementation within 6 months.
Normal full-term newborns generally do not need calcium supplementation within 6 months. If due to special circumstances, calcium supplementation is required under the guidance of a doctor.
For calcium supplementation for infants, calcium supplements suitable for infants should be chosen, and calcium supplements for adults should not be taken.
02
It is best for children
to choose sugar-free calcium
to prevent dental caries
Supplementing a sufficient amount of calcium is beneficial to the growth and development of children's bones, avoids bone changes and deformities caused by calcium deficiency, and can also prevent or delay osteoporosis in adulthood. happened.
When choosing calcium for children, you should focus on the taste and ingredients of the dosage form. You can choose chewable tablets, let them chew them by themselves, and exercise their chewing function. The younger you are, the more picky you are about the taste, so a good calcium supplement must be suitable for the child's taste, so that the child is willing to eat it and the parents can feed it.
It is not recommended that calcium supplements contain too much sugar, and it is best to use sugar-free ingredients to avoid increasing the risk of dental caries in children. The vitamin D contained in some calcium supplements can promote the absorption of calcium and enhance the effect of calcium supplementation.
Children are not smaller versions of adults and cannot take adult calcium supplements. Children’s calcium supplements require children’s exclusive calcium supplements.
Generally speaking, the calcium content in adult calcium supplements is generally high, the dosage form is relatively single, usually tablets, and taste is less considered. Therefore, adult calcium cannot be blindly applied to children, especially children in younger age groups. .
03
Pregnant women
Calcium supplements containing sorbitol help relieve constipation
How are the calcium needs of women during pregnancy, childbirth and lactation different from other groups of people?
Pregnant women need to provide a large amount of calcium to their fetuses during pregnancy. The Chinese Nutrition Society recommends that pregnant women should consume 1,000 mg of calcium per day starting at 16 weeks of age.If there is no additional calcium supplement during pregnancy, the fetus will "selfishly" rob the pregnant woman of calcium, affecting the health of the pregnant mother and baby.
Some pregnant mothers will have constipation during pregnancy for many reasons, such as: too refined food, less water drinking, less exercise, poor bowel habits, etc. In this regard, experts say that pregnant mothers can choose calcium supplements containing sorbitol to help relieve constipation. In addition, choosing chewable calcium supplements with good taste will also improve the continued feasibility of calcium supplementation for pregnant women.
04
Middle-aged and elderly people
Choose to add calcium with vitamins D and K to prevent osteoporosis
Osteoporosis is a bone disease related to age. The prevalence of elderly people over 60 years old in my country has increased significantly. Osteoporosis has been It has increasingly become an important public health issue facing our country.
In addition to the decline in hormone levels caused by age, insufficient intake of calcium and vitamin D also affects bone metabolism to a certain extent. An appropriate amount of calcium combined with active vitamin D3 and vitamin K2 can effectively supplement calcium and prevent bone loss. It can also improve muscle balance, reduce the risk of falls, and reduce the incidence of fractures.
Please pay attention to these points when supplementing calcium!
Chinese Nutrition Society The recommended daily dietary calcium intake for Chinese residents is: ● 800 mg/day for adults; ● 1000~1200 mg/day for adolescents; ● Second and late pregnancy, lactating women, and women over 50 years old. The above dosage for middle-aged and elderly people is 1000 mg/day.
However, many people’s calcium intake does not meet the recommended amount.
my country’s dietary structure is mainly plant-based (such as rice, pasta). Many people do not have the habit of drinking milk, which will lead to a greater need for calcium supplements.
Sensitive groups (teenagers, pregnant and lactating women, and middle-aged and elderly people over 50 years old, especially women who have reached menopausal age), if they cannot ensure a daily dietary intake of 300ml or more milk or an equivalent amount of dairy products, you can Use calcium appropriately.
When choosing exclusive calcium supplements for different groups of people, the following two points should be kept in mind:
Calcium supplementation after dinner is most effective.
Generally speaking, taking calcium supplements after dinner is the best time for the body to supplement calcium. According to normal hormone secretion regulation, the human body's calcium absorption rate is highest at night.
Beware of Excessive Calcium Tablets
Calcium tablets are quick to replenish calcium, but eating too much may cause side effects of excessive intake. Therefore, you should choose an appropriate amount of calcium based on your actual situation.
finally appealed to
again that a reasonable and balanced diet is the basis for ensuring calcium nutrition. People who cannot obtain sufficient calcium from food, such as infants, pregnant women and the elderly, should choose appropriate calcium supplements based on their own physiological characteristics.
One bottle of calcium cannot be used by the whole family. Calcium supplementation requires distinguishing groups and choosing exclusive calcium tablets to scientifically supplement calcium.
(popular science in China)
