You Fall Into Several Calcium Supplementation Mistakes
Introduction: In China, approximately 90 million people are affected by osteoporosis. Among those over 50, about one-third of women will experience fractures due to osteoporosis. It can be inferred that the prevalence of osteoporosis in China is about to reach a peak.
Many people know they are calcium deficient, and quite a few supplement calcium regularly. However, among those struggling on the path of calcium supplementation, not everyone is doing it correctly or sufficiently. With a slight misstep, one can easily fall into a误区, which in turn hinders calcium absorption. Do any of the following calcium supplementation mistakes apply to you?
Mistake 1: Drinking cola and coffee as if they were water.
In recent years, patients with osteoporosis have been getting younger, and part of the reason may be attributed to the cola and Sprite that young people often drink. Carbonated beverages contain phosphate, which not only reduces the body's absorption of calcium but also accelerates calcium loss.
Mistake 2: Taking too much calcium at once.
When supplementing calcium, do not take too much at one time; it should be done in small, frequent doses. It is recommended to buy calcium supplements with a lower dosage and take them two to three times a day. This is especially important for the elderly, whose gastrointestinal digestive and absorption functions decline. Supplementing calcium in small, frequent doses can reduce problems such as constipation, kidney stones, and bladder stones.
Mistake 3: Not exercising after supplementing with calcium.
Calcium ingested by a person first enters the gastrointestinal tract, then moves into the blood, and finally from the blood to the bones. Therefore, only through more exercise, increasing the intensity and frequency of workouts, will calcium in the blood be transferred to the bones. Thus, exercise helps improve calcium absorption and maintain bone density. The activities most beneficial for bone health are walking, jogging, stair climbing, and dancing. It is recommended to do aerobic exercise at least twice a week.
Mistake 4: Ignoring Vitamin D and elemental calcium.
Chinese people generally have low levels of Vitamin D, which means that much of the supplemented calcium cannot be absorbed and utilized, leading to a situation where one can be calcium deficient despite daily supplementation. Therefore, it is important to choose a high-concentration calcium source with a high content of elemental calcium, such as calcium carbonate, to fully meet the body's calcium requirements. In addition to elemental calcium, Vitamin D is also crucial. Vitamin D acts like a transport vehicle; only with its presence can calcium be "transported" into the body.
Mistake 5: Choosing liquid calcium supplements.
Some people believe that liquid calcium is more easily absorbed than calcium tablets. In fact, the primary site for calcium absorption is not the stomach, but the intestines. Therefore, the calcium supplement needs a good protective mechanism to avoid interference from stomach acid in the stomach and to be absorbed by the intestines. Liquid calcium supplements often fail to achieve this.
Add strength training as you get older
Slow jogging, stair climbing, and fast walking are the best exercises
74-year-old Mr. Xu experienced four consecutive fractures within six months. This incident alarmed him, and he went to the hospital for a check-up. The doctor's diagnosis was "low bone density" with a final assessment of "severe osteoporosis."
In response, Professor Lin Hua called on the elderly to prevent brittle bones by doing more weight-bearing exercises in addition to their daily walking.
A test result showed that when a person walks fast, the lumbar spine bears about 1 times their body weight; when jogging, the load can reach 1.75 times the body weight. When lifting weights in a standing position, the lumbar spine bears 5-6 times the body weight. Moderate-intensity weight-bearing training, such as slow jogging, stair climbing, and fast walking, is beneficial for increasing lumbar spine bone density and is suitable for middle-aged and elderly people as well as those with mild to moderate osteoporosis. If choosing fast walking as a treatment, the exercise volume should be between 5,000 and 10,000 steps per day. The walking speed should be adjusted according to individual age, height, bone condition, and cardiopulmonary function.
Many people focus on lower body exercises when working out, but upper body exercise is equally important. Strength training for the muscles of the hands and forearms is very effective in increasing the bone density of the radius. The main exercise method is grip strength training, such as using a fitness ball or a resistance band. Persisting in grip training for more than 30 minutes a day can prevent and treat osteoporosis in the distal forearm and proximal upper arm in middle-aged and elderly people.
Diarrhea can also cause calcium loss
Zhang, an elderly man from Lanzhou, has had chronic diarrhea for 20 years and has never been properly treated. A few days ago, his diarrhea worsened. One day in the bathroom, he accidentally fell and fractured his left leg. After a hospital examination, he was diagnosed with a fracture caused by osteoporosis.
It turns out that in patients with chronic diarrhea, inflammatory reactions and toxins can cause the intestinal villi to atrophy, which greatly reduces the surface area of the intestinal mucosa, thus affecting the absorption of calcium and collagen. At this point, supplementing more calcium and collagen is of no help.
Experts suggest that in such cases, chronic diarrhea and osteoporosis must be treated simultaneously. A dual approach is needed to strengthen the intestines' absorption of calcium and collagen in order to effectively combat osteoporosis.
Measuring bone density in the left hand is more accurate than in the right hand
How can one catch this "silent thief," osteoporosis, as early as possible? Professor Xu Ling believes that only regular bone density tests can diagnose osteoporosis and assess the risk of fractures.
Professor Lin Hua further recommends that women over 40 should have a bone density test once a year. If the test is for the hands, it is crucial to choose the less-used hand. This is because the bone density of the frequently used hand is higher and does not represent the overall condition of the body. For example, for a person who is usually right-handed, measuring the left hand is often more accurate.
If you have more than two of the following 10 risk factors, you should get a bone density test:
1. Female over 65, male over 70. 2. Low body weight. 3. Family history of osteoporosis. 4. Low sex hormone levels in adulthood. 5. Insufficient intake of calcium and Vitamin D. 6. Smoking. 7. Excessive alcohol consumption. 8. Lack of physical activity. 9. Suffering from diseases that affect bone metabolism. 10. Long-term use of glucocorticoids.