Spring is the “golden period” for calcium supplementation. Are you supplementing it correctly?

Spring is the golden period for calcium supplementation, because the body's metabolism speeds up at this time, which is conducive to calcium absorption. So, how should minors, adults and the elderly supplement calcium scientifically?

1

Minors: The golden period of growth

Minors are at the peak of growth and development.

Calcium is an important element for the development of bones and teeth.

During this stage, calcium deficiency may lead to the following problems:

Limited height: Calcium deficiency may affect the development of bone length, thus affecting height;

Poor tooth development: Calcium deficiency can lead to delayed tooth eruption or poor tooth structure, and even increased dental caries;

Growing pains: Some children experience knee or calf pain when they grow rapidly, which may be partly due to insufficient calcium intake;

Increased risk of fractures: Insufficient calcium leads to fragile bones, which are more susceptible to fractures from falls.

Scientific calcium supplementation method

01.

Diet as a supplement

☑Milk and dairy products

Milk, yogurt and cheese are the first choices. The "Balanced Diet Pagoda for Chinese Residents" recommends that minors aged 6-17 should consume at least 300g of milk and dairy products equivalent to fresh milk every day.

☑Soybean and its products

Such as tofu, soy milk, and tofu skin, which are high in calcium and suitable for children with lactose intolerance.

☑Seafood

Such as dried fish and dried shrimp, these foods are high in calcium and easy to absorb.

☑Green vegetables

Such as broccoli, kale, and arugula, which are rich in natural calcium.

02. Calcium supplementation

For children who are picky eaters or lactose intolerant, you can choose calcium supplements with higher absorption rates, such as amino acid chelated calcium, under the doctor's advice.

Precautions

Avoid excessive intake of added sugar/carbonated drinks

Excessive intake of added sugar by adolescents can impair calcium metabolism and affect bone growth and development. Carbonated beverages contain mineral components such as phosphorus. Drinking large amounts of them can affect calcium absorption, leading to slow bone development and reduced bone density in children [2,3].

Reasonable sports protection

Although exercise helps bones grow, avoid high-impact exercises to prevent fractures.

2

Adults: Healthy Consolidation Period

Adult bone development

Calcium is essential for maintaining bone health

It is important to prevent bone loss.

The following situations will accelerate the loss of calcium

Life stress

High-intensity work and stress can easily lead to calcium loss in the body;

Poor eating habits

Such as excessive intake of caffeine, carbonated drinks, alcohol, etc.;

Special physiological stage

Women need more calcium during pregnancy and lactation to meet their own needs and the needs of the fetus/baby; women in menopause experience accelerated bone loss due to decreased estrogen levels.

Scientific calcium supplementation method

01.

Eat a varied diet

☑ Dairy products: such as milk, yogurt, etc.

☑ Soy products: tofu, bean curd sticks, tofu skin, etc.

☑ Seafood: salmon, sardines, dried shrimps, etc.

☑ Nuts: such as sesame seeds and almonds.

☑ Fortified foods: such as calcium-fortified juice and breakfast cereals.

02.

Regular exercise

☑ Strength training

For example, dumbbell exercises can stimulate bone metabolism and increase bone density.

☑Weight -bearing exercise

Such as jogging and climbing stairs, which help bones withstand moderate pressure and enhance bone strength.

03.

Calcium supplementation

Women who are pregnant, breastfeeding or menopausal can take calcium supplements under the guidance of a doctor and choose a method of supplementation that is appropriate for their age and physical condition.

3 Elderly people: Healthy protection period

Bone loss accelerates in older adults. Common problems include:

Osteoporosis: bone density decreases, bones become brittle, and a minor fall may result in a fracture;

Muscle weakness: Insufficient calcium intake may affect muscle contraction function and increase the risk of falling;

Loose teeth: Loss of calcium in teeth may cause them to become loose or even fall out [6].

Scientific calcium supplementation method

01.

Dietary calcium supplementation

☑ Dairy products

The "Balanced Diet Pagoda for Chinese Residents" recommends that people should consume at least 300g of milk and dairy products equivalent to fresh milk every day.

☑High calcium snacks

Foods such as sesame paste and almond paste are not only high in calcium but also easy for the elderly to eat.

☑Fish and shellfish

Foods rich in calcium and vitamins, such as salmon, sardines, and oysters, help maintain bone health.

02.

Sports and sunshine

Exercises such as walking and tai chi help maintain bone and muscle health.

03.

Calcium supplements

The elderly can choose easily absorbed calcium supplements such as amino acid chelated calcium according to the doctor's advice.

Tips for calcium supplementation in spring

Time to supplement calcium: Calcium supplementation is more effective at night because the calcium deposition rate of bones is higher at night.

Avoid a high-salt diet: High salt levels increase urinary calcium excretion and reduce the effective utilization of calcium[8].

Scientific cooking: Try to minimize over-processing of high-calcium ingredients. For example, it is not recommended to blanch them in water for a long time to avoid calcium loss.

Spring is the golden time to supplement calcium.

Through scientific diet, proper exercise and reasonable supplements,

Let’s build a solid foundation for bone health this spring!