At the age of 40, calcium supplementation, too early?Doctor: I should start supplementing at the age of 30. I recommend 4 kinds of food

The calcium ions in our body have always maintained a dynamic balance. Whether it is calcium ions in the bones, or the calcium ions in the blood, we have been flowing.

It is also mentioned in previous articles. Many people also understand that if we do not pay attention to the calcium ion balance in the body in time, the serious problem of osteoporosis will occur slowly.

But why must you emphasize, be vigilant at the age of 40?

1. After the age of 40, be vigilant.

Many times, the loss of calcium ions in the bones is inevitable, which is also part of aging.

Before the age of 30, calcium ions in our bones have always been deposited, that is to say, the bone density of bones at this stage is getting larger and larger.

But after this time, the loss of calcium ions in the bones will become faster and faster. By the age of 40, although the calcium ion concentration in the food has not changed, the absorption is not bad, but the bone density is unavoidable. It's right.

This problem will become more and more serious, and finally develop into osteoporosis.

Therefore, for most middle -aged and elderly people, osteoporosis is not a rare disease, but a common disease.

How to avoid osteoporosis or how to slow down calcium loss is always a topic that we care about. In fact, this problem is easy to solve, that is, to make up for the appropriate calcium.

Some scholars have proposed that the best way to prevent osteoporosis is actually before adulthood, that is, there is a large amount of calcium ions stored to make the calcium ions in the body a little more Essence

However, there are not most people who do so. Many people are Zhuge Liang afterwards. Only when osteoporosis has begun or progress is very serious, can they realize the importance of calcium supplementation.

Having said so much, everyone understands the severity of osteoporosis, and knows that calcium should be supplemented, but how to supplement calcium is best? What to eat is the most calcium supplement?

Second, what to eat most calcium?

Many people's first reactions are calcium supplements. It is indeed a very effective way to add calcium tablets, but it must be known that it is not as good as supplementing for medicine. It is better to get enough calcium ions from food. The effect is definitely better than taking medicine.

However, at the beginning, you must know that the more calcium supplementation is not to be supplemented, the better. If there are too many calcium ions in the food, it is easy to cause some health problems, such as kidney stones. In addition Constipation or blood calcium concentration increases.

Calcium supplementation is too troublesome.

But how should the calcium supplement dose be calculated?

There are guide suggestions:

As an adult, the number of calcium ions per day should be at least 1,000 mg.

If a woman over 50 years old or men over 70 years old, the dose of calcium supplement should be added a little to 1200 mg per day.

At the same time, the maximum tolerance dose should not exceed 2000 mg per day, otherwise it is really prone to kidney stones.

But which foods are higher in calcium?

Here are some suggestions that some foods will provide us with sufficient calcium ions.

1. Milk: Among the milk per 240 ml of milk, calcium ions reach 300 mg.

2. Cheese: Only 43 grams of cheese are required to provide 300 mg of calcium ions.

3. Broccoli: In addition to some vegetables in dairy products, it can also be selected. For example, broccoli, 234 cauldron flowers contain 93 mg of calcium ions.

4. Tofu: If you like to eat tofu, it is also a good thing. Among the 128 grams of tofu, it contains 250 mg of calcium ions.

If your daily diet cannot contain the above foods, and you don't have to be afraid. As long as you keep the diet structure reasonably, do not eat a single diet, and often do not lack calcium.

However, be careful of a large amount of vegetables containing oxalic acid. The oxalic acid in these vegetables will affect the absorption of calcium ions, so that the calcium in the food becomes calcium oxalic acid under the action of oxalic acid, and is excreted from the body with the feces.

If you want to eat, you can consider eating alone.

In addition, if the component table is checked, the almonds also contain calcium ions. Although the content of calcium ions of this kind of nuts is not low, they will not be easily absorbed by the human body, so even if they are rich in calcium ions, they are generally not considered reliable calcium supplements.

If you feel that the food supplement is not enough, you should consider medicine. Some calcium -made drugs can supplement the calcium ions needed in the body to prevent osteoporosis and prevent calcium ions from being lost too fast.

Summarize.

If calcium supplementation is not timely, the calcium ions in the body will become less and less. Until one day, the osteoporosis will be very serious. One sneezing or a follower may cause severe fractures.

When should I start calcium supplement? For most people, a good starting point can begin before the age of 30.

However, often people do not pay attention to bone problems before the age of 30. Only after the age of 40, the calcium ions in the body start to gradually decrease, and slowly walk into the process of osteoporosis, and will understand the importance of calcium supplementation.

How to supplement calcium?

This is a university question. In fact, if the diet structure is fine, calcium ions are often not lacking too much, and they are afraid that the food is single and the usual diet is uneven. This will lead to a series of problems, not only less calcium absorbs, but also less deposited.

That's why scholars suggest "medicine supplement".

As for how you should make up or should you make up, you should check it regularly to see if the condition of the bone density and your own diet are balanced, and then consider the next plan.

references

Chinese Medical Association osteoporosis and bone mine salt disease branch. Primary osteoporosis diagnosis and treatment guidelines (2017). China Endocrine Magazine, 2017, 33 (10): 890-913. Doi: 10.3760/CMA.J.ISSN.1000-6699.2017.10.017

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