Long-term calcium deficiency can silently lead to many diseases in the elderly. In fact, calcium deficiency itself is a metabolic disease, albeit one that manifests through other conditions. Therefore, some people refer to calcium deficiency as a "silent disease" in life.
This silent killer, calcium, silently brings about two types of ailments in the human body: on one hand, skeletal calcium deficiency leads to osteoporosis, hyperostosis, and various types of fractures. On the other hand, an increase in calcium content in the blood and cells leads to the deposition of calcium in the walls of blood vessels and soft tissues such as the heart muscle and kidneys, causing arteriosclerosis, hypertension, coronary heart disease, stones, senile dementia, and other geriatric diseases, as well as malignant tumors. This phenomenon of reduced bone calcium and increased blood and intracellular calcium content is the foundation of human aging.
Calcium deficiency can also cause symptoms and signs such as loss of appetite, emotional indifference, fragility, fatigue and weakness, joint pain, constipation, arrhythmia, drowsiness, convulsions, frequent urination, and itchy skin. Furthermore, the occurrence of esophageal cancer, colon cancer, and breast cancer is related to calcium deficiency, and experimental studies have also shown that calcium has an inhibitory effect on the development of intestinal cancer.
Given the significant impact of calcium deficiency, how can the elderly supplement calcium?
1. Appropriate supplementation of calcium agents.
Appropriate supplementation of calcium agents is also a good way to prevent osteoporosis. Generally, the best time to supplement calcium is after dinner, as the absorption rate and utilization are higher at this time. However, calcium supplementation must not be excessive. For adults, 800 milligrams of calcium per day is sufficient.
2. Outdoor exercise.
Outdoor exercise not only promotes bone density enhancement through whole-body movements but also increases the body's synthesis of vitamin D due to sunlight exposure. About 20 minutes of sun exposure daily has a very good preventive effect on osteoporosis. Therefore, outdoor exercise, especially in the sun, is a good way to prevent osteoporosis.
3. A balanced diet and rejection of bad habits.
Eat more foods rich in calcium, vitamin D, and minerals, such as milk, eggs, spinach, onions, fish and shrimp, nuts, and whole grains, and eat less high-phosphorus foods. Additionally, avoid bad habits. Long-term smoking, excessive alcohol consumption, and frequent consumption of carbonated drinks can accelerate the onset of osteoporosis.