Supplementing with calcium is very important for the elderly. Because bones continue to undergo constant metabolism even after they are formed. After middle age, the body is prone to calcium metabolism disorders. This imbalance in metabolism can lead to diseases such as bone softening and osteoporosis.
Osteoporosis is a common disease among the elderly. In middle-aged and elderly people over 40, about 15% suffer from osteoporosis. The older one gets, the higher the incidence rate. However, the timing and speed of the onset of this disease are directly related to the amount of calcium ingested from food. If the daily requirement for calcium can be met, the onset of osteoporosis will be delayed and slower. According to a survey by nutritionists: the amount of calcium ingested by middle-aged and elderly people in our country from food generally does not meet the actual requirement (800-1000 mg per day). Therefore, regular calcium supplementation is necessary. At the same time, vitamin D should also be supplemented.
Elderly intellectuals, due to long hours of office work and lack of sunlight, are prone to leg soreness and fatigue, which can gradually develop to whole-body bone pain, back pain, etc. Therefore, in addition to supplementing a certain amount of calcium and vitamin D from food, they should also engage more in outdoor activities and get more sun exposure. They should also choose foods rich in vitamin D, such as cod liver oil, animal liver, egg yolks, etc.
For the elderly, supplementing with calcium, in addition to enhancing physical fitness and preventing bone softening and osteoporosis, also has practical significance in preventing and treating other diseases. A cardiovascular expert in the United States said that many studies around the world have confirmed that calcium's effect in lowering blood pressure is significant and reliable, and can be used to prevent and treat hypertension, being especially beneficial for borderline hypertension. An intake of 1000 mg of calcium per day can lower diastolic blood pressure in women by about 6% and in men by about 9%, and can prevent arteriosclerosis and other diseases. Calcium ions also maintain the excitability of nerves and muscles. Low blood calcium can increase the excitability of nerves and muscles, making nerve cells overly sensitive and making people prone to impulsiveness. Therefore, people with calcium deficiency find it difficult to control their anger. Middle-aged and elderly people going through menopause, affected by hormones, have unstable emotions. If their body is deficient in calcium, it will worsen emotional fluctuations and increase mental suffering. Therefore, after middle age, it is necessary to supply more foods rich in calcium and easily absorbed. These foods include dairy products, beans, fruits and vegetables, kelp, seaweed, dried shrimp, sesame paste, etc.
The daily supply of calcium should not be less than 1000 mg.