Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength

Osteoporosis is a systemic bone metabolism disease characterized by a decrease in bone mass, which is characterized by damage to the microstructure of bone tissues, resulting in increased bone fragility and increased fracture risk. Osteoporosis can occur at all ages, but this disease is more common in the elderly, especially in menopausal women.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
The incidence of osteoporosis increases with age. About 20% of men, 1/3 of women 60 to 70 years old, and 2/3 of 80 years old. There are about 200 million people suffering from osteoporosis in the world, and it is estimated at 90 million in my country. However, the proportion of people who know that they have osteoporosis is less than 25%.

In addition to the pain, kyphosis, spinal deformation, and decreased respiratory function caused by osteoporosis, the most serious hazard is fracture. Osteoporosis leads to fractures, which can significantly increase the mortality and disability rate of the elderly.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Therefore, prevention of osteoporosis is a required course for everyone. The most important way to prevent osteoporosis is to increase bone mass and strength before getting older, and calcium supplements when necessary.

The older you are, the easier it is for osteoporosis, especially female friends
As age increases, the level of human sex hormones decreases, protein synthesis metabolism is weakened, osteoblast function declines, and bone formation decreases, which will all lead to osteoporosis.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Estrogen can inhibit osteoclast activity, reduce bone resorption, promote osteoblast activity and bone formation, and antagonize cortisol and thyroid hormones. After menopause, the level of estrogen decreases, so bone resorption accelerates and osteoporosis gradually occurs. Estrogen also stimulates 1α-hydroxylase to produce 1,25-dihydroxyvitamin D3. Lack of sex hormones after menopause, 1α-hydroxylase is less sensitive to parathyroid hormone (PTH), hypophosphatemia and other stimuli. The above factors can make menopausal female friends more likely to suffer from the “persecution” of osteoporosis.

When is it appropriate to start calcium supplementation?
An elderly friend said: When I went to the hospital for a physical examination, it showed that my blood calcium was normal. I don’t need calcium supplementation, right?

The blood calcium of normal people is maintained at 2.18~2.63 mmol/L, if it is lower than this range, it is considered as calcium deficiency. But for the elderly over 60 years old, due to physiological reasons, the elderly parathyroid hormone has a long-term compensatory increase, causing “calcium moving” and increasing blood calcium. In this way, the measurement result cannot truly reflect the calcium content in the body. At this time, bone density measurement should be performed.

In daily life, our elderly friends can also judge by themselves whether calcium deficiency is based on these symptoms:

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Senile skin itching;
Heel pain, lumbar and cervical spine pain;
Loose and fall out teeth;
Obviously hunched back and reduced height;
Loss of appetite, peptic ulcer, constipation;
Dreaminess, insomnia, irritability, irritability, etc.
It’s a bit late to wait until calcium deficiency

Scientific research has confirmed that bone calcium decreases at a rate of 0.1% to 0.5% every year after the age of 32 for general men and 28 for women. By the age of 60, there will be a 50% reduction in bone calcium, and osteoporosis is prone to occur at this time. Bone density varies from person to person. People with high bone density, although the same reduction, but because of a good foundation, can delay the occurrence of osteoporosis. Studies have proved that only when calcium is supplemented during the period of about 35 years old can the content of minerals in the bone reach the highest value. Over the age of 35, the physiological functions of the human body begin to decline. If you pay attention to calcium supplementation before the age of 35 to the entire puberty period, it is the best period for calcium supplementation.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Scientific calcium supplementation-natural intake is 【main】, calcium supplement is 【auxiliary】
To scientifically understand the word “complement” of calcium supplementation. “Supplement” is a supplement, and the purpose of subsidy is to assist: the so-called “main” is the natural intake of calcium. Do not put the cart before the horse, and take calcium supplements as the main source of calcium.

The National Dietary Nutrition Survey found that the average Chinese daily intake of calcium is only about 400 mg.

The Chinese Nutrition Society recommends the appropriate calcium intake (AI): Adults should consume 800 to 1200 mg of calcium per day. The current dietary structure is difficult to achieve this target.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Therefore, you should first increase the intake of foods with high calcium content in your usual diet, such as milk, beans, dried fruits, green leafy vegetables, and animal bones. Milk and milk products contain the highest calcium content, and the human body has a high absorption and utilization rate. The calcium content in 250 grams of milk can reach 250 mg. Drinking 250 grams of fresh milk daily is an ideal way to supplement calcium.

While the food tonic is in place, let’s consider the medicine tonic, two-pronged approach.

There are many calcium supplements on the market, how should I choose?
Calcium preparations are one of the drugs with relatively positive efficacy and safety in the treatment of osteoporosis. The calcium sources used are mainly calcium carbonate, calcium lactate, calcium citrate and calcium gluconate.

Calcium carbonate contains high calcium content and is inexpensive, so it is used more in fortified foods and calcium preparations. However, because it needs to be dissolved in acidic solutions, it is not suitable for patients with achlorhydria.
Calcium citrate, although its calcium content is lower, is easier to dissolve than calcium carbonate. It is suitable for patients with achlorhydria; calcium citrate does not cause kidney stones and is suitable for calcium supplementation for patients with kidney stones.
Calcium phosphate, because it contains a considerable amount of phosphorus, is not suitable for patients with chronic renal failure.
Calcium gluconate is a calcium preparation that is more suitable for elderly women.
In addition, although the calcium in oyster shell preparations is mainly calcium carbonate, these products also contain a variety of non-calcium compounds, such as manganese, copper, iron, zinc, etc., especially the pollution of aluminum and lead in the preparations is serious.
Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
The principle of calcium selection: ①The content of elemental calcium is high. ②Appropriate vitamin D. ③Good calcium source, safe and reliable. ④ The clinically verified assessment proves that the effect is real. ⑤Easy to take and cost-effective.

Can osteoporosis patients receive calcium injections?
Calcium supplementation with calcium injection is an unfavorable method. Because intravenous calcium injection will greatly increase the blood calcium concentration in a short period of time. At this time, people will secrete a large amount of calcitonin. Except for part of the calcium excreted in the urine (which easily causes urinary tract stones), the rest will be Abnormal transfer:

Part of it is sent to the bones, and it is mainly deposited in the parts of the bones and joints with greater stress, such as the lumbar spine, cervical spine, knee joints, heels, etc., leading to bone hyperplasia in these parts;
Part of calcium deposits in blood vessels, causing vascular calcification, which may cause cardiovascular disease over time.
Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Therefore, the correct way to supplement calcium should be through diet.

When does calcium take the best effect during the day? What does it have to do with meals
Calcium supplementation should not be concentrated in one time period. According to the usual living habits, we generally choose to drink calcium-rich foods such as milk and soy milk in the morning. Therefore, taking calcium does not need to choose the morning. Another important reason is that according to normal hormone secretion regulation, the human body has the lowest blood calcium during the period from 12 o’clock in the evening to the early morning. At this time, some sensitive people, such as pregnant and lying-in women and the elderly, will experience calcium deficiency such as night leg cramps.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
Therefore, taking calcium should be taken immediately after dinner for the best utilization.

Expose to the sun and increase the calcium supplement effect a lot
Ultraviolet rays in sunlight play a very critical role in the physiological metabolism of vitamin D. Human vitamin D is mainly derived from 7-dehydrocholesterol in the skin, which is converted into cholecalciferol, which is endogenous vitamin D3, by ultraviolet radiation in sunlight. Vitamin D3 is first converted to 25-hydroxycholecalciferol in the liver, which has a weak anti-rickets effect; then it is further converted to 1,25-dihydroxycholecalciferol in the kidneys, and its biological activity is greatly enhanced.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength

  1. Adhere to the sun for no less than 30 minutes every day.
  2. The time for sun exposure should be before 10 am or after 16 pm. Between 10 am and 16 pm, especially between 12 noon and 14 pm, the ultraviolet rays in the sun are dominated by B beam and C beam, which can cause damage to the skin and cause other diseases.
  3. It is best to wear red clothing when basking in the sun, because the long-wave radiation of red clothing can quickly “eat” the highly lethal short-wave ultraviolet rays; white clothing is the second choice, black clothing is taboo.

Outdoor sports, young skeleton 20 years old
Pay attention to combining with outdoor sports while supplementing calcium. Especially in outdoor activities in the sun, can also enhance the synthesis and absorption of vitamin D, and help calcium absorption and utilization in the body. According to research, women who exercise outdoors for no less than 1 hour a day have a low incidence of osteoporosis; long-distance running every day can make bones younger for 20 years. American scientists believe that jumping exercise is the best way to prevent osteoporosis, because the impact of the ground when jumping can stimulate bone formation.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
70-year-old elders broke the record for the age group over 70 in Malaysia

Take care of your mouth! These three things make calcium supplement
To develop good living habits, do not smoke, drink less, drink coffee, tea, carbonated drinks, etc. in moderation, and promote the absorption of calcium by the body with a healthy lifestyle.

tea

Drinking tea in moderation is good for health. However, it should be noted that strong tea contains more caffeine, which can promote urinary calcium excretion and cause bone calcium loss, which may cause osteoporosis. Therefore, patients with osteoporosis should not drink strong tea. It is recommended to drink no more than 10 grams of tea per day (tea).

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
liqueur

Alcohol abuse can cause damage to the gastrointestinal mucosa and affect the absorption of calcium, phosphorus and vitamin D in the gastrointestinal tract, which is not conducive to the prevention and treatment of osteoporosis.

One of the basic causes of osteoporosis is that the gastrointestinal tract does not absorb calcium, phosphorus, vitamin D and other essential substances necessary for bone metabolism, resulting in a lack of such substances in the body. Especially in the elderly, the function of the gastrointestinal tract gradually deteriorates, and the absorption capacity of various substances is also weakened. Often alcoholics, their gastrointestinal tract is stimulated by alcohol for a long time, the mucosa is damaged to varying degrees, and pathological reactions such as mucosal shedding, hyperemia, edema and erosion appear. These reactions affect the absorption of various substances and make the “raw materials” necessary for bone metabolism lack, which will exacerbate osteoporosis.

Alcoholism can also cause disorders of bone metabolism, inhibit the activity of osteoblasts, and is not conducive to the prevention and treatment of osteoporosis.

In addition, alcohol abuse also has certain damage to the kidneys, which reduces the kidney’s ability to reabsorb substances such as calcium and phosphorus, resulting in increased excretion of calcium and phosphorus from the urine, which is also not conducive to bone formation. Therefore, people with osteoporosis should avoid alcohol abuse.

Middle-aged and elderly people need calcium to prevent osteoporosis! Choose the right method to increase bone mass and increase bone strength
smoke

  1. Quitting smoking is beneficial to increase the content of inorganic salts in bones, is beneficial to the formation of bone tissue, and can prevent the occurrence of osteoporosis.
  2. Quitting smoking can prevent toxic substances in tobacco from damaging vital organs such as liver and kidney. The liver, kidney and other organs are important organs that make vitamin D play a physiological role, and the decline of its function is one of the reasons for osteoporosis.
  3. Quitting smoking can increase the excitability of the muscles and increase muscle strength, thereby increasing the amount of body activity, which is beneficial to the prevention of osteoporosis.
  4. After quitting smoking, the functions of the heart, lungs, nerves and other organs in the human body have been improved, thereby improving people’s physical fitness as a whole, making the physical condition more healthy, and helping to prevent the occurrence of osteoporosis.
  5. After quitting smoking, the body’s acid-base balance mechanism is perfected, which frees the body from mild acidosis and facilitates the absorption of calcium (alkaline).

to sum up
Osteoporosis is a chronic long-term disease that gradually worsens with age and requires life-long treatment. To prevent osteoporosis in the elderly, sum it up in one sentence: sunshine, exercise, nutrition, and treatment.

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