How should the elderly supplement calcium correctly? 4 scientific suggestions worth learning!

As people age, they often face problems such as stiff limbs and easy fractures in their legs and feet. These symptoms are largely caused by calcium deficiency, which not only brings many inconveniences to daily life, but also poses a serious threat to personal health. Relevant studies have shown that the body loses calcium faster after the age of 40, so it is very important to do a good job of calcium supplementation after the age of 40. In particular, the following key points should be grasped to ensure that calcium can be effectively absorbed and avoid waste.

Point 1: Achieve balanced nutritional intake for three meals

Many people have a misunderstanding about calcium supplementation, thinking that drinking milk in the morning can meet their needs, but they lack attention to other time periods and diets. In fact, according to scientific research, the amount of calcium that the human body can absorb at one time is usually about 500 mg. This means that even if a large amount of calcium is consumed in the morning, the part that exceeds the absorption limit will be excreted by the body.

Therefore, when supplementing calcium, it is important to pay attention to the nutritional balance of the three meals. For example, the daily calcium requirement should be reasonably distributed to different meals for intake, which can promote calcium absorption more comprehensively and fully. Scientific research has found that drinking a glass of milk in the morning and evening, and adding calcium-rich foods such as black sesame, dried shrimps, and amaranth to lunch and dinner can help maintain a stable calcium intake.

Point 2: Synchronous collagen supplementation

Bone health involves many organs, including joints, ligaments, bones, etc. Many scientific studies have confirmed that frequent calcium supplementation can only ensure bone health, but cannot significantly improve the flexibility and flexibility of the skeletal system. Therefore, while supplementing calcium, it is also necessary to supplement collagen appropriately to comprehensively improve the resistance, integrity and flexibility of the skeletal system.
It is recommended that middle-aged and elderly people take collagen oral solution or choose to consume foods rich in such substances when supplementing calcium. This has been proven to have a positive effect on bone health in many clinical studies.

Point 3: Get enough exercise and sun exposure

A large number of scientific studies have shown that calcium supplementation, exercise, and sun exposure are essential to maintaining bone health. If any of these factors is missing, the effect of calcium supplementation will be greatly reduced. First of all, vitamin D is mainly converted through the kidneys, and if there is insufficient sun exposure, the conversion of vitamin D will be hindered, which will have an adverse effect on the effect of calcium supplementation.

For middle-aged and elderly people, they should ensure sun exposure at least 3 times a week, and each sun exposure time should not be less than 20 minutes. If conditions permit, they can also combine it with appropriate exercise, such as walking, yoga, etc., so that the calcium supplement effect can be achieved best.

Point 4: Drink more milk

Numerous nutritional studies have found that compared to other foods, milk is rich in protein and calcium. Usually, each kilogram of milk contains about 120 mg of calcium, making it one of the best choices for calcium supplementation for the elderly. In addition, the calcium in milk is easily absorbed by the human body. It is also rich in vitamins and minerals, and has excellent health benefits for the body. Therefore, drinking milk every day is beneficial to bone health.

It is recommended to drink a glass of milk every breakfast. If you have sleep problems, you can also drink another glass before going to bed every night. This can not only supplement calcium but also help improve sleep quality.