How to supplement calcium for middle aged and elderly people?

Foods that can be eaten to supplement calcium are: shrimp skin, bone broth, kelp, seafood, fish, milk, etc., and can also be supplemented with Jianli polyaminic chondroitin calcium tablets.

Dietary calcium supplementsDaily diet, eat more foods with high calcium content, such as milk, yogurt, various dairy products, beans, eggs, sesame, kelp, celery, carrots, etc., middle-aged and elderly people should also eat more foods containing vitamin D while supplementing calcium, which can prevent osteoporosis. Strengthening exercise is to prevent osteoporosis, and physical exercise can reduce the harm of osteoporosis. You can take walks, do exercises, and do tai chi every day to strengthen your exercise.

Calcium supplementation at nightAfter falling asleep at night, the human body still needs a certain amount of calcium in the blood, if you do not ingest calcium in time, it will slowly cause a lack of calcium in the body, and then calcium supplementation at night is easier to be absorbed by the body. Reduce salt intakeWe all know that the main component of salt is sodium, and when sodium intake is too high, the body will reduce the absorption of calcium, and reducing salt intake in the daily diet can also promote calcium absorption.

Calcium supplementation is advisable at night because calcium is most needed and is most easily absorbed at night. Since the body does not eat food after falling asleep at night, the human body still needs a certain amount of calcium in the blood, so it can only be obtained from the only calcium-containing part of the body ——— bones; On the other hand, since the body has less calcium at bedtime, calcium ingestion before bedtime can be quickly absorbed.

Pay attention to vitamin D. Vitamin D has some benefits for calcium absorption, because calcium absorption depends on enough lifelong D, and vitamin D has two absorption routes in the human body, one is from food, generally like cod liver oil, and some fungi and plants. But most of the 80 to 90 percent of it still needs to be synthesized by the body itself, so it needs to be exposed to the sun.

Because the ultraviolet rays in the sun can irradiate **, so that the vitamin D latent in ** is converted into vitamin D. It then passes through the liver, kidneys, and then becomes active vitamin D to exert its effect. Therefore, middle-aged and elderly people should pay attention to more sunlight, about an average of 20 minutes a day.

It should be chewed and taken. After chewing, the surface area of the tablet increases, which is conducive to calcium absorption. It is best to take calcium before going to bed. Ordinary people are there at night.

Eat dinner at seven or eight o'clock, so that the calcium in the food can maintain the blood calcium concentration in the first half of the night, and in the second half of the night, the calcium provided in the food has almost been consumed, so that the blood calcium concentration depends on bone calcium to enter the blood and be converted into blood calcium to maintain. If calcium is supplemented before going to bed, it can provide the calcium requirement in the second half of the night and prevent the loss of bone calcium in the second half of the night, which can cause a feeling of fatigue in waking up.

Pay attention to the time of calcium supplementation, and it is best to take it after meals. Because the gastric acid secretion is the fullest after eating, the absorption rate of calcium in an acidic environment is the highest, it is generally recommended to supplement calcium half an hour after meals, and try not to take it with dairy products. Use a small amount of the method many times.

Calcium is absorbed at its highest level each time the body ingests less than or equal to 50 mg of calcium. Therefore, it is best to take a small amount of calcium supplementation many times, so as to ensure that there is calcium supplementation for many times of the day.

The elderly generally need calcium supplementation, because it is easy to lose calcium when people are older, so it is normal for the elderly to supplement calcium. Under normal circumstances, the effect of drug calcium supplementation is not very ideal, drug calcium supplementation is generally not well absorbed by the human body or not easy to absorb, eat calcium tablets to add vitamin D (cod liver oil), but also frequent sun exposure, so as to help the absorption of calcium. Therefore, it is not as good as food calcium supplementation with medicine.

You can consume Jianlipolyaminosacchadroitin to help improve bone and joint health, and it is available on Tmall.

Calcium supplementation must be supplemented with vitamin D. Proper vitamin D supplementation can promote calcium absorption. If vitamin D is deficient, calcium absorption is only 10%.

Do not take calcium phosphate-containing supplements. If you consume too much phosphorus, you will form calcium phosphate that is insoluble in water and excreted from the body. This inevitably leads to the loss of calcium.

Because of the problems of food and water, the intake of phosphorus in China has greatly exceeded the standard, so it is necessary to see the calcium ingredients when purchasing calcium supplements.

Drink plenty of water when supplementing calcium. Part of the absorption rate of calcium comes from the solubility of calcium, and drinking a lot of water improves the solubility of calcium to a certain extent, so it can improve the absorption rate of calcium to a certain extent. Do not take with zinc, iron and other elements at the same time.

Divalent calcium ions and trace elements such as iron, zinc, and copper will have a competitive absorption mechanism and interfere with each other's absorption, so it is best not to take it at the same time as calcium, but to take it separately at an interval of half an hour.

If you are already deficient in calcium, it is recommended to use calcium products such as calcium tablets to supplement the lack of calcium. Spend more time in the sun, we sometimes find that we have not eaten less calcium tablets and drunk less milk, but we still lack calcium, which means that the calcium we supplement is not well absorbed by the body. When exposed to the sun, the ultraviolet rays in the sunlight can promote the synthesis of vitamin D in the body, which is conducive to calcium absorption.

1. Bask in the sun.

Middle-aged and elderly people should bask in the sun more and move their bodies. This can not only effectively replenish the vitamin D required by the body, but also promote the body's absorption and utilization of calcium. But everyone should pay attention to the fact that although sun exposure is good for the body, it is also necessary to pay attention to the time period.

It is best to come out of the sun in the morning to about ten o'clock, or after four o'clock in the afternoon, because the sunlight radiation during these periods is small, the ultraviolet rays are less, and the damage to the ** is naturally less. It is also important to note that the time of sun exposure is about half an hour, and it is not too long to be exposed to the sun, otherwise it is easy to cause dehydration or other physical discomfort.

2. Calcium supplements.

In addition to eating more calcium-rich foods, you can also choose to go to the pharmacy under the guidance of a doctor to buy some calcium supplements to take, such as calcium tablets specifically for middle-aged and elderly people. However, the digestive system function of middle-aged and elderly people is declining, and solid calcium tablets may not be easily absorbed, so it is best to take some vitamin D oral liquid. Of course, you can also choose to drink some vinegar water after eating calcium tablets, which can react with calcium into calcium carbonate, which is more conducive to human absorption.

3. Moderate exercise.

Exercise can not only slow down the aging of bones, but also enhance the body's blood circulation and metabolism, improve the body's immunity, and also improve the body's absorption of calcium. Middle-aged and elderly people can choose to walk, play tai chi, square dance and other less strenuous exercises, which can enrich their lives while promoting physical health and provide a platform for themselves to make friends.

Apples, bananas, oranges, oranges, grapefruit, beef, chicken, lamb and goose can be used for calcium. Because the nutritional value of these foods is very high, and there is also a large amount of calcium, I think middle-aged and elderly people can use these foods to supplement calcium.

You can drink milk powder supplemented with calcium, you can go out to bask in the sun properly, you can exercise properly, you can also enhance the body's resistance, and eat more fruits and vegetables.

Drink some milk, eat some fish, eggs, and exercise more to prevent the loss of calcium, and you can also bask in the sun to promote calcium absorption.

If you are supplementing calcium for the elderly, it is best to choose calcium tablets containing calcium salts of organic acids, that is, organic calcium. Because calcium organic acid is more conducive to gastrointestinal absorption, it is suitable for the elderly.

When buying medicine, you can take a look at the ingredients of the drug, calcium lactate, calcium gluconate are organic acid calcium salts, calcium phosphate, calcium chloride are inorganic calcium salts. Calcium inorganic acid salts include calcium in calcium, bone calcium, calcil d, etc., while calcium salts of inorganic acids have high calcium content. The stomach acid of the elderly is relatively small, and the absorption rate is naturally not high after taking it.

The organic acid calcium salt sodium and calcium content are relatively low, and it can be absorbed without a lot of gastric acid, and the absorption rate is relatively high.

Therefore, for the elderly, it is better to choose calcium organic acid salt.

Hello, the best way for the elderly to supplement calcium is dietary therapy, usually eat more calcium-containing and high-protein dietary therapy, protein can promote the absorption of calcium, such as: milk, bone broth, fish and shrimp, etc., aquatic products, eggs, leeks, etc. Vinegar can be added when cooking, vinegar will combine with calcium to produce calcium acetate, which is easily absorbed by the human body.

You can also take some calcium supplements, such as calcid, and take appropriate vitamin D supplements to promote calcium absorption. The elderly can usually spend more time in the sun and increase physical exercise to promote calcium absorption.

The body of the elderly is slowly aging, and the physique will be worse than that of young people, so calcium will be supplemented.

1. Middle-aged and elderly calcium supplementation needs to adhere to a scientific lifestyle, such as insisting on physical exercise, sunbathing, calcium supplementation, reasonable dietary nutrition, and eating more foods with calcium and phosphorus, such as fish, shrimp, milk, dairy products, bone broth, eggs, beans, grains, green leafy vegetables, etc.

2. Eat less sugar and salt, and not too much animal protein. At the same time, it is also possible to take preventive supplements with some calcium tablets.