In the midst of a heartwarming family gathering, our protagonist, a bubbly granny, is suddenly taken to the hospital for a simple fall. She was diagnosed with osteoporosis. Not only did the news shock her family, but it also made us revisit a widely overlooked health issue: bone health. As the supporting structure of the body, the strength of bones is not only a symbol of youthful vitality, but also the cornerstone of middle-aged and elderly people to enjoy their old age. So, how do you keep your bones healthy and strong? The answer may be simpler than you think – get enough calcium. Among the many ways to supplement calcium, there is a magical element known as the "king of calcium supplementation", which can not only effectively replenish the calcium we need, but also help protect our bones from the threat of fragility and disease.
When discussing bone health in middle-aged and older adults, we can't ignore calcium as a key element. Calcium is not only one of the main components that make up bones, but it also plays an integral role in maintaining other vital functions in the body.
Calcium's multiple roles
The building blocks of skeletal structure:
Calcium is the main component that makes up bones and teeth and is essential for maintaining their density and strength.
As we age, our bones gradually lose calcium, leading to problems such as osteoporosis.
The key to life-sustaining activities:
Calcium plays an important role in blood clotting, muscle function, and nerve conduction.
Calcium levels in the body need the help of vitamin D, which is why calcium and vitamin D supplementation are often taken together.
Why middle-aged and elderly people need to pay special attention to calcium intake.
Accelerated bone loss:
As we age, the natural loss of calcium from bones accelerates.
Bone loss is more pronounced in women especially after menopause.
Intake vs. Absorption Challenges:
As we age, the body's absorption of calcium decreases.
Changes in dietary habits can lead to insufficient calcium intake.
Impact of Chronic Disease:
Some chronic diseases, such as abnormal glucose metabolism (diabetes) or increased blood pressure in the systemic arteries (hypertension), can affect the body's ability to use calcium.
When talking about calcium supplementation, milk is usually the first thing that comes to mind. However, as the king of calcium, we are going to introduce another food that is often overlooked today – bone broth. Bone broth is made from animal bones boiled for a long time and is rich in calcium and other minerals, which is especially important for middle-aged and elderly people to maintain bone health.
Nutritional value of bone broth
Bone broth is not only rich in calcium, but also rich in minerals such as magnesium, phosphorus, silicon, and sulfur, which are good for bones. These minerals dissolve from the bones during prolonged boiling, making bone broth a natural, well-rounded choice for calcium. In addition, bone broth contains collagen and amino acids, which are equally important for maintaining joint health and bone elasticity.
Bone broth versus cow's milk calcium
While milk is a well-known source of calcium, the calcium in bone broth is more easily absorbed by the body. In addition, for people who are lactose intolerant, bone broth is a more suitable option. The calcium in bone broth works with other minerals to form a more holistic way to supplement calcium.
Although bone broth is a great way to supplement calcium, proper calcium supplementation is not a solution that can be solved by a single food. In order to effectively promote the absorption and utilization of calcium, multiple aspects of diet and lifestyle need to be taken into account.
Eat a varied diet: In addition to bone broth, include other calcium-rich foods such as green leafy vegetables, soy products, nuts, etc. These foods not only provide calcium, but also contain vitamin D and magnesium, which aid in calcium absorption.
Moderate sun exposure: Vitamin D is essential for calcium absorption, and sunlight is the best vitamin D**. Moderate daily outdoor activities, such as walking, can help the body produce enough vitamin D.
Eat a balanced diet: Avoid foods high in salt and sugar, which may interfere with calcium absorption. At the same time, maintain a moderate amount of protein, too much or too little can have adverse effects on bone health.
Exercise regularly: Moderate physical activity can strengthen bones, such as walking, tai chi, etc. These activities not only promote bone health, but also contribute to overall physical health.
Control alcohol and caffeine intake:Excessive amounts of alcohol and caffeine may affect calcium absorption and bone health.