How can menopausal women supplement calcium better?

Calcium supplementation has always been a topic that many people like to talk about. Calcium deficiency can cause insomnia or be easily awakened. Calcium deficiency is generally caused by work pressure. Menopausal women with calcium deficiency generally experience symptoms such as limb weakness, cramps, and joint pain. Calcium deficiency can also lead to constipation and osteoporosis, so you must pay more attention to calcium supplementation and eat less food that is not good for the body. So how should menopausal women supplement calcium?

Pay attention to the timing of intake:

Milk has the highest calcium content, and the intestine can absorb calcium within 3-5 hours after a meal. The excretion of calcium in urine is mainly transferred from the blood into the urine. The urinary calcium excreted on an empty stomach after falling asleep at night almost entirely comes from the loss of bone calcium. Therefore, it is more appropriate to drink milk before going to bed. At the same time, drinking milk before going to bed can also improve sleep.

Early supplement:

The calcium "expenditure" in women's bodies begins to exceed "income" around the age of 40, so calcium supplements should generally be taken from this time on. Accordingly, the prevention of osteoporosis should be given attention before menopause.

Choice of calcium supplements:

Traditional calcium gluconate is rarely used because it contains too little calcium. Currently recommended are calcium carbonate and calcium glucuronate from grapes (grape foods). The requirements for this type of calcium supplement are: high calcium content, moderate price, easy absorption, no sodium, potassium, sugar, cholesterol and preservatives, no effect on patients with diabetes, kidney disease and hypertension, and it is best to contain vitamin D at the same time. This type of calcium supplement, such as Nasalis milk calcium, contains 600 mg of calcium per tablet and vitamin D3. It is easily absorbed after taking and is suitable for the calcium supplement needs of middle-aged and elderly women.

Navel Orange

Citrus fruits are always rich in vitamin C, but among these fruits, navel oranges have the highest calcium content. Each navel orange contains 60 mg of calcium, and five navel oranges are equivalent to a glass of milk.

There are many foods that can supplement calcium in daily life, but many of them are ignored by us. Friends who are calcium deficient can also eat some sesame seeds. Don’t underestimate sesame seeds because they are small. In fact, sesame seeds can maintain the skin and promote bone health. Almonds can also supplement calcium. According to surveys, eating 100 grams of almonds a day is equivalent to the nutrition of a cup of milk.