As we age, bone mass will gradually be lost, what do we need to do to replenish calcium?

Adolescence human bone development begins to mature, with the slow growth of age, bones begin to weaken, when women reach the age of 40 is a watershed, this stage is the first period of calcium supplementation, the correct way of calcium supplementation, in order to effectively remedy the loss of calcium elements, supplement calcium, in order to effectively prevent osteoporosis and fractures. Here are some ways to replenish calcium.

How can I get enough calcium?

After the age of 40, people's bodies begin to decline, and various functions of the body begin to have problems, and the loss of bone calcium is faster, which is closely related to the imbalance of the body's endocrine level, which affects the absorption of calcium, and will also cause a large amount of vitamin D loss. The best way to replenish vitamin D is to spend more time in the sun, which can promote the body's synthesis of food vitamins. Save money and trouble for the sun, but pay attention to sunburn, you can shine through the glass, or choose the early morning and evening when the sun's ultraviolet rays are weak, you can achieve calcium supplementation and exercise at the same time, a good way to kill two birds with one stone.

Eat more foods with high calcium content, such as milk, has always been recognized as a calcium supplement, milk is rich in protein, minerals, vitamins, and a variety of amino acids in milk are urgently needed by the human body, easy to be absorbed by the human body, so, for 40-year-old women, a bottle of pure milk a day can effectively supplement calcium. Many people think that bone broth and eating bones can supplement the lack of calcium in the human body, bones contain more calcium, which is not easy to be absorbed by the human body, and if eaten regularly, it will also increase the burden on the stomach and intestines.

Exercise more, 40-year-old women can exercise appropriately every day, exercise can enhance bones, speed up bone metabolism, reduce bone loss, thereby reducing the loss of calcium, appropriate exercise can also regulate female estrogen levels, stabilize calcium loss, older women, can do some aerobic exercise, but also prevent osteoporosis, reduce the risk of fractures.

As we get older, we need to supplement some calcium, and we can take calcium tablets orally to supplement calcium. In addition, you can eat more eggs, milk, nuts, and foods with higher calcium content.

At this time, it is necessary to bask in the sun more, eat calcium tablets, eat health products, pay attention to exercise, and ensure a good work and rest, so as to replenish calcium and avoid loss.

Drink more milk, eat more eggs, pay attention to rest, go out in the sun often, and eat some lean meat and pork liver.

This is not possible, vitamin D supplementation is also required, so that calcium can be well absorbed, prevent bone calcium loss from accelerating, and at the same time strengthen exercise to prevent other complications.

No, you also need to supplement other nutrients, calcium supplementation is the most basic, because older people, the body is getting worse and worse, to improve the overall quality.

No, as you get older, you lose a lot of nutrients in your body, so you need to supplement a variety of nutrients.

People after the age of 50 have a daily calcium intake of 1000mg, and they can drink more milk and have a reasonable diet. People in their 50s also need to exercise moderately, which is beneficial to strengthen bones and muscles, and spend more time in the sun to promote calcium absorption.

In daily life, we must drink more milk, and then we must drink more soy milk, eat more soy products, and at the same time, we must also pay attention to the reasonable combination of diet, and eat more fruits and vegetables.

First of all, nutrition is really important, so be sure to eat a balanced diet, eat more fruits and vegetables, and supplement protein. Those dairy products, soy products, fish, and some whole grains are good foods for calcium supplementation.

How to supplement calcium for middle-aged and elderly people? Middle-aged and elderly people have decreased activity capacity and intestinal calcium absorption capacity. If there is a long-term lack of calcium nutrition, it will unknowingly bring many diseases to middle-aged and elderly people.

That is to say, the long-term consequences of calcium deficiency in middle-aged and elderly people are, firstly, that the calcium in the bones is regulated by the body's compensation, and then it is constantly released into the blood to meet the needs of calcium metabolism in the body, and the calcium and other FT tissues in the blood are relatively increased. Calcium supplementation is essential for middle-aged and older adults. How to supplement calcium for middle-aged and elderly people?

How to supplement calcium in middle-aged and elderly people - dietary calcium supplementation is the basis:

Faced with the problem of how to supplement calcium in middle-aged and elderly people, dietary calcium supplementation is the foundation. How to supplement calcium for middle-aged and elderly people?

1) A high-calcium diet.

It is a basic measure to prevent calcium deficiency and an economical and safe method of calcium supplementation. Calcium dosage prescribed by WHO (World Health Organization): 500 mg for prophylaxis and 1000 mg for ** day.

Animal bone broth such as dried shrimp skin, kelp, seaweed, crispy fish, oysters, seaweed, and sesame paste are also rich in calcium, but some vinegar should be added during the cooking process to promote the dissolution of calcium, which is conducive to calcium absorption.

2) Moderate amount of protein.

It is best to choose foods with high-quality protein such as eggs, lean meat, fish, shrimp, chicken, soy products, etc. Excess protein produces acids in the body's metabolism and increases urinary calcium excretion, leading to the loss of calcium in the body.

3) Eat more foods rich in vitamin C.

For example, fresh vegetables and fruits can promote calcium absorption, which is beneficial for the formation of bone matrix. However, it should be noted that some vegetables (such as spinach, water spinach, bamboo shoots, etc.) contain more oxalic acidOxalic acid can combine with calcium to form insoluble calcium oxalate, which affects and prevents the body from absorbing calcium. So before eating, boil water to remove oxalic acid from vegetables.

In terms of diet, it is necessary to achieve a balanced diet, boil more bone broth, drink more milk, bask in the sun more, and exercise appropriately.

You can eat eggs, lean meat, fish, shrimp, chicken, soy products and other foods to supplement protein, and you can also eat calcium tablets to supplement calcium.

It is best to choose high-quality protein such as eggs, lean meat, fish, shrimp, chicken, soy products and other foods for moderate protein.

Eat high-quality calcium-supplementing foods, such as dried shrimp, kelp, seaweed, crispy fish, oysters, seaweed, etc.

Proper calcium supplementation, do some moderate exercise, go out for a walk when you have nothing to do, and eat what you want.

In the usual diet, pay attention to the reasonable combination of diet, mainly light, eat more legumes, etc.

No matter how old you are with milk, go out to bask in the sun more, and do some exercise regularly, you can supplement calcium positively.