Calcium supplementation principles for middle-aged and elderly women

The calcium deficiency in middle-aged and elderly women is different from that in men, so the principle of calcium supplementation for middle-aged and elderly women is of utmost importance. Women should start supplementing calcium after the age of 20, because women lose calcium more and faster than men, and the incidence of osteoporosis is much higher than that of men. They often experience weakness in their limbs, loose teeth, calf cramps at night, severe joint pain, and insufficient milk in pregnant women. These are all symptoms of calcium deficiency, so we need to supplement calcium. Calcium supplementation is not something that can be done casually. Let's talk about the principles of calcium supplementation for middle-aged and elderly women.

1) Early supplementation is better than late supplementation

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.

(2) Pay attention to dietary calcium supplementation

People need to eat every day. They should pay attention to choosing the types of food, try to use foods high in calcium, consciously supplement calcium from them, and persist in doing so for a long time.

(3) 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.

Here we would like to remind everyone that the high animal protein and sodium content in some foods will increase urinary calcium excretion, and the aluminum in antacids will also significantly increase calcium loss. Therefore, when supplementing calcium, you should pay attention to the influence of these factors or stagger the time of taking the medicine. In addition, it is best not to take calcium supplements on an empty stomach, otherwise it will not be absorbed well, but should be taken after meals.

In addition, foods such as bean products, shrimps, dried fruits, etc. are good sources of calcium. You can eat more peanuts, sesame seeds, kelp, mushrooms, and fungus. To supplement calcium, you should eat more tofu. Southern tofu contains calcium sulfate.

If you have time, please read the principles of calcium supplementation for middle-aged and elderly women that I talked about with my friends above. Don’t supplement calcium blindly. If you supplement incorrectly, not only will the calcium be less absorbed, but it will also cause the calcium to precipitate in the body. We must learn to supplement calcium scientifically so that the supplemented calcium can be fully absorbed in the body. Another way is to go outdoors regularly, which can not only keep fit but also supplement calcium.