Beijing Daily Client | Reporter Wang Dan
As we all know, outdoor exercise can effectively help the human body absorb calcium, but in recent autumn, people's time to exercise and bask in the sun has gradually decreased. Shen Jiancheng, deputy chief physician of orthopedics at Beijing Longfu Hospital, reminded that in the cold autumn and winter seasons, we should pay attention to calcium intake, but we should avoid falling into the misunderstanding of calcium supplementation and bone strengthening.
Misconception 1: Drinking bone soup can supplement calcium
In fact, the most abundant ingredients in bone soup is water, followed by fat, which is not conducive to calcium supplementation and recovery after fracture surgery.
According to scientific calculations, the calcium content of a cup of milk is about 250 mg, while the calcium content of bone soup of the same volume is only 5 mg, which is huge. Moreover, after a long time of boiling, the purine components in the bones are dissolved in large quantities in the soup, which is also extremely unfriendly for patients with high uric acid or gout.
So, although bone soup is delicious, it does not have a magical effect on calcium supplementation.
Misunderstanding 2: The longer the sun, the better
Sunbathing can promote the synthesis of vitamin D in the human skin, promote the absorption of calcium, and increase calcium intake and resist osteoporosis . But it is not that the longer you bask in the sun, the better. The more parts exposed to the sun, the better. Experts recommend that exposing the head, face and hands to sunlight for 30-60 minutes every day is enough to help the human body synthesize vitamin D.
It should be noted that in autumn and winter, don’t just bask in the sun through the balcony or other places because you are afraid of the cold. This will greatly reduce the effect, because even transparent glass will block a lot of ultraviolet rays and affect the synthesis of vitamins.
Misunderstanding 3: The more calcium supplement tablets, the better
In the outpatient clinic, I often encounter patients asking: "Doctor, prescribe me a few more bottles of calcium tablets. I eat more, and I supplement it quickly." In fact, the human body's daily demand for calcium is limited, not that the more you eat, the faster you supplement it. Intake of excessive calcium can easily induce other health problems.
The calcium element that the normal human body needs every day is about 800 mg. For children or the elderly, the calcium element required every day is about 1200 mg. Our daily food contains calcium and we do not need to supplement calcium tablets every day. Blindly excessive calcium supplementation may lead to excessive blood calcium in the body, increasing the burden on the kidneys, and also increasing the excretion of calcium salts, leading to the occurrence of urinary stones and increasing the risk of cardiovascular disease. If you really need calcium supplementation, you must strictly abide by the doctor's instructions.
Misunderstanding 4: There is bone hyperplasia that indicates good bone
Many people have misunderstandings about bone hyperplasia, which is commonly known as bone spurs. Bone spurs are actually not a disease, but an aging of the bones and joints of the body. Most bone spurs are not the cause of the disease, but the result of the disease. In other words, many bone spurs are formed by the human body's self-protection and self-healing. No treatment is required for bone spurs that do not cause compression of other important tissues or cause discomfort.
: If bone spurs grow, it does not mean that the bone is good, there is no calcium deficiency, and there is no osteoporosis. If you want to know if there is osteoporosis , do you need calcium supplementation, and go to a regular hospital for examination and carry out relevant prevention and treatment under the guidance of a professional doctor.
Misunderstanding 5: Just fight osteoporosis and supplement calcium
Fight against osteoporosis, calcium elements are the cornerstone and are indispensable, but calcium supplementation alone cannot achieve the ideal effect. calcium agent absorption requires vitamin D support, so in the process of preventing osteoporosis, doctors will recommend that calcium agents be supplemented with vitamin D to enhance the effect. Patients who have been diagnosed with osteoporosis cannot simply supplement calcium during the treatment process. Sometimes they need to use drugs to inhibit bone loss under the guidance of a doctor, as well as some necessary hormone drugs and exercise assistance to achieve the treatment purpose.
Finally, if you experience symptoms such as excessive dreams, loose teeth, , hunchback, unexplained back pain, leg cramps, etc., it is recommended to go to a regular hospital to check for the possibility of osteoporosis.
(Photo provided by: Visual China)
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