Experts say that clinically, female patients are more likely to have calcium deficiency than male patients, with middle-aged and elderly women being the most affected. Experts use the common example of osteoporosis to illustrate that women are more prone to this disease after the age of 45, while men typically develop it after the age of 60.
It is understood that the high prevalence of calcium deficiency in women is the fundamental reason why bone and joint diseases have become a "women's disease." Experts explain that during pregnancy and breastfeeding, women "allocate" a significant portion of their calcium to support the baby's development and growth. After menopause, the secretion of estrogen, which helps slow down calcium loss, decreases. These two major periods of depletion make women more susceptible to calcium deficiency than men, leading to osteoporosis and a series of bone and joint diseases.
1. Drinking bone broth is not as effective as drinking milk
Housewives often prefer to use high-quality pork bones to make soup, believing it is nutritious and best for supplementing calcium. Is this really the case? Experts say: "Pork bones do contain a certain amount of calcium, but 99% of this calcium is stored in the bones themselves. Whether you make a quick broth or a slow-cooked one, it cannot completely dissolve into the soup."
Experts explain that the calcium in bones exists in compounds such as tricalcium phosphate, most of which are insoluble or difficult to dissolve in water. For calcium to be absorbed by the body, it must be in an ionic state and enter the intestines. Milk, yogurt, green leafy vegetables, soy products, sesame paste, and dried small shrimp are all calcium-rich foods for supplementation.
2. Drink coffee with milk, not sugar
Many studies suggest that caffeine in coffee has a diuretic effect, increasing the excretion of calcium in urine and promoting the secretion of calcium in the small intestine. The amount of calcium lost is directly proportional to the intake of caffeine. To compensate for this, I always add milk but no sugar to my coffee. Milk is rich in calcium; a 200ml serving of whole milk contains about 236mg of calcium, while a 200ml serving of skim milk contains about 244mg.
3. Get at least 20 minutes of sun exposure daily
It is well-known that sun exposure can help supplement calcium and prevent osteoporosis. Vitamin D3 accounts for over 90% of the body's vitamin D, and its production mainly relies on the skin's exposure to ultraviolet rays from the sun. Sunlight plays a crucial role in the generation and conversion of vitamin D and the absorption of calcium.
Experts say that at least 20 minutes of sun exposure daily is necessary to be effective. Furthermore, you cannot get the benefit by sitting indoors behind a glass window; you should open the curtains and windows or go outside to the garden to get direct sunlight. Moreover, women's frequent use of sunscreen and sun umbrellas can affect the effectiveness of sun exposure. "If your sunscreen has an SPF value over 10, your sun exposure is wasted. A sun umbrella also essentially blocks the formation of vitamin D in the body, affecting calcium absorption."
4. Supplement calcium according to the season
Consistently take calcium supplements and adjust your supplementation according to the season. For example, in winter, people wear more clothes, exercise less, and the cold, slippery ground increases the risk of falls. Experts say: "In winter, I recommend 'indoor exercises' and 'bed exercises.' What are bed exercises? It involves lying on your back and lifting each leg 300 times, followed by bending each knee 500 times. This workout is more effective than climbing stairs. It not only fulfills your daily exercise requirement but also avoids the risk of falls and fractures."
5. Exercise to strengthen bones
"Spring is the season for a major calcium boost, to replenish all the calcium depleted during winter," experts point out. They advise increasing exercise in the spring to achieve maximum bone strength. Bones require appropriate mechanical load, which mainly comes from muscle contractions and gravity. Weight-bearing exercises like walking and running can increase bone strength, while non-weight-bearing exercises like swimming and cycling are less effective, only improving muscle strength.
6. Eat more calcium-rich foods
Experts recommend eating more calcium-rich foods in the spring, such as soybeans, soybean sprouts, bok choy, cabbage, kale, celery, and alfalfa. These vegetables should not be overlooked as excellent sources of calcium supplementation.