With the aging of China's population, the prevalence of osteoporosis is increasing year by year, and it has become a very important public health problem. In 2018, the National Health Commission released the "Epidemiological Survey of Osteoporosis in Chinese Residents", which showed that more than 50% of osteoporotic complications in middle-aged and elderly groups in China were high. In winter, heavy clothing and slippery roads put the elderly with limited mobility in hidden danger. Middle-aged and elderly people should increase their schedule as soon as possible.
1.Calcium supplementation. Fortunately, with the continuous deepening of health cognition science, calcium supplementation in middle-aged and elderly people is not a new thing. However, why is it that when I take calcium tablets on time every day, when it comes to the annual physical examination, there is still bone loss?In fact, many of us have a cognitive mistake that calcium supplementation is equivalent to bone supplementation.
In fact, calcium doesn't get into the bones overnight. Calcium preparations pass through the digestive tract into the intestines, where calcium does not do anything for the body, and they have to wait in line to pass through the passage in the intestinal wall. However, this process is relatively slow, given the limited number of "public transports". During this waiting period, some "undetermined" calcium may be deviated by bodily fluids and eliminated from the body along with it. Therefore, it is clear that calcium supplementation for middle-aged and elderly people has been implemented in accordance with the prescribed dose, but there will still be a continuous decline in bone mass. At this time, we can increase the frequency of "public transportation" through some auxiliary means to increase the speed of calcium entering the bloodstream.
Vitamin D3 is the general existence of "total scheduling". After calcium supplementation in middle-aged and elderly people, vitamin D3 can be supplemented through more sun exposure or directly through nutritional supplements to accelerate the production of transporters in the body, increase the speed of calcium ions entering the blood, and reduce calcium intake and loss. After entering the bloodstream, calcium ions complete the bone supplement?No. Calcium ions are really not a "good child", when it comes to the blood, it is still uninhibited and loves freedom.
However, with the exception of bones, the body's calcium needs only account for 1%. When these calcium ions are tired, it is easy to rest against the walls of blood vessels and organs. Not only can it not achieve the purpose of calcium supplementation, but at the same time, calcium ions accumulate more and more in places where they should not appear, which will also cause risks such as vascular calcification, which is not good for the body. This requires us to increase the amount of vitamin K2 in the body, grab these calcium ions, and escort them to the bones. The addition of vitamin K2 activates osteocalcin, which grabs free calcium from the blood and deposits it on the bonesAt the same time, it also activates the MGP protein, which grabs the calcium that has been deposited on the blood vessel wall, preventing vascular calcification.
To put it simply, vitamin K2 can speed up the formation of new bone and slow down the formation of bone cavities. In view of the problem that the rate of calcium supplementation in middle-aged and elderly people cannot catch up with the rate of calcium loss, a good solution is given. It is also for this reason that many classic brands of nutritional supplements, such as Tomson Biohealth, have given a new way of calcium supplementation such as calcium DK. Better help middle-aged and elderly people to supplement calcium and bones.
2.Choose a time when calcium is more easily absorbed by the body.
After solving the problem of calcium supplementation and bone supplementation in middle-aged and elderly people, we can start to stack buffs, and here we will first talk about the problem of taking time. In fact, many people know that it is better to take calcium supplementation half an hour after meals, and here is an introduction to the principle. The absorption rate of calcium can reach its peak in an acidic environment, and taking calcium preparations during non-meal times will increase gastric acid secretion, which will cause a certain burden on the stomach and intestines in the long run. Half an hour after a meal, it is the peak of gastric acid secretion. Taking calcium preparations at this time will not only not increase the burden on the stomach and intestines, but also facilitate the absorption of calcium.
3.Liquid calcium that is more friendly to the stomach and intestines.
The emergence of liquid calcium has solved the problem of calcium supplementation in many middle-aged and elderly people with weak gastrointestinal function. When liquid calcium enters the stomach and intestines, the amount of stomach acid used is greatly reduced. In this way, not only can the ingested food be digested more fully by gastric acid, but also the probability of oxalic acid formation of incompletely digested food is reduced. The problem of constipation caused by the combination of calcium ions and oxalic acid is solved.
4.Eliminate pathways for calcium loss.
In addition to improving the ability of calcium to be absorbed after intake, calcium supplementation in middle-aged and elderly people also needs to focus on reducing calcium loss. This requires middle-aged and elderly people to pay more attention to their diet, living habits and other habits. For example, high-salt, high-oil or oxalic acid foods will affect the absorption of calcium, so middle-aged and elderly calcium supplementation should pay attention to the dietary principle of low salt and low oil, and at the same time, for spinach, edamame, bamboo shoots and other foods with high oxalic acid and phytic acid content, pay attention to blanching the ingredients in boiling water in advance. Reducing tea, coffee, tobacco and alcohol is also one of the important ways to reduce calcium loss.
Different from calcium supplementation for young people, middle-aged and elderly people are more likely to suffer from realistic punishment in the attitude of "fishing for three days and drying nets for two days" in calcium supplementation. In middle and old age, the gradually aging osteoblasts in the bones are far less energetic than the "tireless" osteoclasts. In the face of such a situation, the body can benefit from the calcium supplementation mode as soon as possible. Finally, I hope that the middle-aged and elderly people can have strong bones, happy families, and a happy and dignified old age.