In our daily lives, we often hear about calcium supplementation. As an indispensable nutrient element for our body, calcium plays a vital role in bone health, muscle contraction, nerve conduction, etc. However, despite the daily efforts of many people to supplement calcium, many people still face calcium deficiency.
Calcium plays a vital role in our daily lives. Calcium deficiency not only affects bone health, but can also lead to a range of serious health problems. Let's take a look at the five dangers of calcium deficiency.
1.Bone disorders.
The most direct effect of calcium deficiency is bone health. Long-term calcium deficiency can lead to osteoporosis, which makes bones weak and prone to fractures. In addition, calcium deficiency may also cause bone diseases such as rickets and osteomalacia.
2.Dental health problems.
Calcium is also essential for the development and protection of teeth. Calcium deficiency can lead to tooth dysplasia and susceptibility to tooth decay. Dental health problems not only affect chewing function, but can also trigger infection and pain.
3.Neurological problems.
Calcium is essential for the proper functioning of the nervous system. Calcium deficiency can cause nerve conduction velocities to slow down, affecting the normal function of the brain. Long-term calcium deficiency may also increase the risk of neurological conditions such as Alzheimer's disease.
4.Cardiovascular health.
Calcium plays an important role in maintaining cardiovascular health. Calcium deficiency may lead to cardiovascular diseases such as arteriosclerosis and high blood pressure. These diseases not only affect physical health, but can also be life-threatening.
5.Immune system problems.
Calcium is an important element for the normal functioning of the immune system. Calcium deficiency may lead to a weakened immune system, making the body more susceptible to viruses and bacteria. Long-term calcium deficiency may also increase the risk of common illnesses such as colds and flu.
"Calcium" is an important element contained in human bones, teeth and cells, but due to a variety of reasons, such as unbalanced diet, picky eating, etc., it is easy to lead to "calcium deficiency" in the body, so what aspects should we judge whether we are "calcium deficient"?
First of all, observe whether there are "abnormalities" in the body, such as muscle spasms, cramps, insomnia and other symptoms, and more serious osteoporosis, fractures, etc., which may be related to low calcium content in the body.
Secondly, by observing the external performance of one's own body, you can also judge whether there is a "calcium deficiency", such as emotional instability, irritability, and easy distraction, and there may be an imbalance between calcium and magnesium; For example, if a tooth is susceptible to erosion or falls out early, then you need to consider whether it is because of insufficient calcium content.
In addition, we can also go to the hospital for a "trace element test" to help determine whether there is a lack of calcium in the body by checking blood calcium, urine calcium, phosphorus, alkaline phosphatase or bone density. Although the previous methods can determine whether the body is deficient in calcium, it is not recommended that you buy calcium supplements on your own, because if you supplement too much calcium, you will also have symptoms of physical discomfort, such as kidney stones, nausea, vomiting, etc., you can go to the hospital and follow the doctor's advice.
Too much acidity in the diet:When the body is in an acidic environment, more calcium is lost from the bones to the bloodstream to maintain acid-base balance. Therefore, excessive intake of acidic foods such as carbonated drinks, coffee, red meat, etc., may increase the risk of calcium loss.
Lack of exercise:Moderate exercise can help increase bone density and reduce calcium loss. Long-term lack of exercise, bones are not effectively stimulated, and osteoporosis is prone to occur.
Smoking and excessive alcohol consumption:Both smoking and excessive alcohol consumption can affect calcium absorption and utilization, increasing the risk of osteoporosis.
Drug Factors:Certain medications, such as diuretics and hormonal drugs, can also cause calcium loss.
Digestive problems:Digestive problems such as poor gastrointestinal function and insufficient stomach acid may affect calcium absorption.
Many people have misconceptions about calcium supplementation, which leads to poor calcium supplementation. Today, we will take you to understand the three key points of correct calcium supplementation, so that you can easily master the method of healthy calcium supplementation.
1. Appropriate supplementation.
First of all, we need to be clear that more calcium supplementation is not always better. The body's absorption of calcium is limited, and excessive intake may lead to calcium deposition, which can lead to diseases such as stones. Therefore, when supplementing calcium, we need to supplement calcium in an appropriate amount according to our own needs and physical condition. In general, adults need to consume 800-1000 mg of calcium per day, while people over the age of 50 need to increase to 1000-1200 mg.
2. Scientific selection.
There are a wide variety of calcium supplements available in the market, such as calcium carbonate, calcium citrate, etc. When choosing calcium supplements, we need to choose according to our actual situation. For example, for people with less gastric acid secretion, choosing organic calcium such as calcium citrate may be more conducive to calcium absorption. In addition, we can also supplement calcium through food, such as milk, tofu, fish, etc. When choosing food, you need to pay attention to the calcium content and absorption rate of the food.
3. Reasonable collocation.
In addition to appropriate supplementation and scientific selection, a reasonable combination is also the key to calcium supplementation. Nutrients such as vitamin D and magnesium help promote the absorption and utilization of calcium. Therefore, while supplementing calcium, we need to have a reasonable combination of these nutrients. In addition, moderate exercise also helps the bones absorb and utilize calcium. Regular exercise in moderation, such as walking, jogging, etc., can help improve bone density and prevent diseases such as osteoporosis.