After entering the age of 40, calcium loss accelerated. If the amount of calcium required in the blood is not replenished in time, the blood will precipitate calcium from our bones, causing osteoporosis .
Osteoporosis is very common among the elderly and causes great harm. Many elderly people suffer from severe osteoporosis and their bones break and cannot move when they fall slightly due to severe osteoporosis, which greatly reduces their quality of life. Therefore, the elderly should pay special attention to calcium supplementation.
Calcium supplementation is not because you supplement calcium, your body has calcium. Many elderly people supplement calcium every day, but they are still lacking in calcium. It may be because the way of supplementing calcium is wrong. The wrong way to supplement calcium may be useless. The correct way to supplement calcium may achieve twice the result with half the effort, so the method of calcium supplement is very important. It is best to supplement calcium at this time
Our human body has its own "biological clock", a fixed rest time, a fixed metabolic time and a fixed absorption time. When the body absorbs the best calcium, it can achieve twice the result with half the effort. Some people say that calcium supplementation is the best before going to bed, but some people say that calcium supplementation before going to bed can easily increase the risk of urinary tract stones. So when is the best time to supplement calcium? In fact, calcium supplementation is generally best 30 minutes to 1 hour after a meal.
Many people say that calcium supplementation is good before going to bed because the human body will accelerate the elimination of old bones at around 3 a.m. At this time, the body needs calcium participation the most. In order to ensure that the body has sufficient calcium, calcium supplementation is needed before going to bed.
But in fact, the best time to supplement calcium at night is 4 to 5 hours before going to bed. If everyone does not eat very late for dinner, for example, eating dinner regularly around 6 pm, then it is best for everyone to supplement calcium in half an hour to 1 hour after dinner.
If you are used to eating later in the evening, for example, after 10 o'clock, it is not recommended that you supplement calcium after meals. Because in addition to part of the calcium in the foods of dinner, part of it will be excreted from the body's urinary system. If calcium is supplemented too late and urine remains in the urinary tract at night, it may increase people's chances of urinary tract stones. These four small things are very important for calcium supplementation, and the elderly must remember them!
For calcium supplementation, it is best to recommend that you supplement calcium through food. As long as you intake enough calcium from the food, from the perspective of nutritional , there is no need to supplement calcium. However, if you have a simple daily diet and the amount of calcium obtained from food is insufficient, you need to use calcium supplements to supplement calcium. These four small things are very important for calcium supplementation, and the elderly must remember them!
Many elderly people become older, the secretion of gastric acid will decrease, and their digestive ability of food will also be weakened. Especially for some elderly friends suffering from atrophic gastritis , the amount of stomach acid secretion may be even smaller. If you have a problem of less secretion of gastric acid, it is recommended to use calcium supplement preparations such as calcium citrate . This type of calcium supplement preparation does not require a lot of gastric acid to participate but can still be dissolved and absorbed well.
The main component of calcium supplementation preparation is calcifications. The normal person's ability to absorb calcifications is only 30% to 40%, and the remaining calcifications that cannot be absorbed will be excreted from the body through metabolism. If people supplement excessive calcifications, the calcium metabolized by the human body may be deposited in the urinary tract, kidneys, etc., causing stone problems.
Therefore, calcium supplementation is not the better, so you must pay attention to the amount. The upper limit of calcium that the human body can withstand in a day is 2,000mg. If the calcium supplemented by people exceeds this upper limit, the body's absorption rate of calcium will decrease, which may also cause various health problems.
There will also be calcium supplementation "nemesis" in the foods we eat on a daily basis, that is oxalic acid.Oxalic acid will react with the calcium supplemented by people to form calcium oxalate , causing calcium to be unable to be absorbed by the human body.
So which foods contain oxalic acid? Common ones include spinach, amaranth , edamame, wild rice , etc. If you are supplementing calcium and encountering these foods, it is recommended that you blanch them in boiling water before cooking, which can greatly reduce the oxalic acid content in the food.
Calcium supplementation means eating some calcium-containing foods every day. Is it all the time to eat some calcium tablets? wrong! This is the reason why many elderly people still lack calcium in calcium every day. Calcium is not easily absorbed by the human body. If the calcium we eat every day can be absorbed and utilized by the body to the maximum extent, we need to pay attention to supplementing vitamin D, protein and exercising more.
Calcium can only be absorbed by the body with vitamin D. The method to supplement vitamin D is to bask in more sunshine, followed by eating some cod liver oil, animal liver and other foods in moderation. Protein also helps in the absorption of calcium, because after protein enters the human body, it will be decomposed into amino acid . Amino acids can react with calcium to form calcium salts, which are very easy to absorb by the body. The main sources of high-quality protein are egg foods, fish, chicken and other white meat foods.
Exercise can increase the body's ability to absorb calcium, strengthen bones, and is also essential for calcium supplementation. The elderly can choose the exercise that suits them according to their physical condition. There are not only milk for calcium supplementation foods, but these foods are also the simplest source of calcium supplementation experts
Milk is the simplest source of calcium acquisition in food, but many elderly people have diarrhea due to their weakened gastrointestinal absorption capacity and have weakened lactose intolerance.
Therefore, it is recommended that you can supplement calcium by eating some other foods with high calcium content. Foods with high calcium content in our daily lives include yogurt, sesame , oil vegetarian , kale vegetarian , karis, nuts, oats, kidney beans, celery, kale , etc.
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