A. Calcium deficiency in the elderly is a normal physiological pattern
After the age of 35, the body’s calcium absorption decreases and excretion increases, and it slowly enters a period of negative calcium balance.
After the age of 45, bone formation is less than bone loss, and when there is a large loss of bone, it will lead to osteoporosis.
Among people over 50 years old, 1/2 of women and 1/5 of men will develop osteoporotic fractures.
It is estimated that 20% of hip fracture patients will die within a year due to various complications and 50% will become disabled.
There are many reasons for osteoporosis, and calcium deficiency is a recognized factor.
Second, bad habits accelerate calcium loss
Eating too salty
Calcium in the body is excreted from the urine by accompanying with sodium, due to the high salt diet urinary sodium excretion, urinary calcium excretion will also increase, and calcium loss increases.
Eating too much meat
Meat is low in calcium and eating too much meat can lead to excess total dietary protein, which in turn increases urinary calcium loss. At the same time, fatty acids from fat decomposition (especially saturated fatty acids) can form insoluble substances with calcium in the gastrointestinal tract, which reduces the absorption rate of calcium.
Not enough sunlight
Sun exposure can provide more than 95% of the vitamin D needed by the body, and vitamin D plays a key role in calcium absorption.
Too little movement
Orthopedic wolff’s law: the growth of bones is influenced by mechanical stimuli that change their structure. That is, if you use it, it is strong, and if you cost it, it is weak. When the body does not move enough, bone tissue will automatically reduce bone mass.
Calcium deficiency in the elderly is a normal physiological law. after the age of 35, the body’s calcium absorption decreases and excretion increases, and it slowly enters a period of negative calcium balance. after the age of 45, bone formation is less than bone loss, and when there is a large loss of bone mass, it leads to osteoporosis.
The concentration of calcium and phosphorus in normal human plasma is maintained relatively constant, and when blood phosphorus increases, blood calcium decreases. Excessive carbonated beverages, coffee, hamburgers, pizza, French fries and other high phosphorus diets can promote calcium loss.
Preference for alcohol and tobacco
Smoking can lead to lower bone density, and excessive alcohol consumption can impair liver function, thus affecting the metabolism of vitamin D, which is not conducive to bone metabolism.
Eat vegetables too “acid”
Vegetables, oxalic acid and phytic acid content is too much, excess oxalic acid and phytic acid will be combined with calcium elements, the formation of substances not absorbed by the intestinal tract is eventually excreted in the body. Before consuming spinach, celery, amaranth, bamboo shoots with large oxalic acid content, you can blanch them with boiling water first, which can go out a considerable part of oxalic acid.
Three, scientific calcium supplementation principles
Usually elderly people need to take 800-1500 mg of calcium per day. Blindly taking calcium supplements that exceed the daily recommended intake several times may lead to hypercalcemia and so on.
Prevention of dietary supplementation
The diet of the elderly should pay attention to the combination of meat and vegetables, and pay attention to the selection of foods with high “calcium” and rich in vitamin D. For example: dairy, eggs, beans, seafood, reduce salt intake, and also pay attention to the appropriate intake of other trace elements. Try to get enough calcium from natural foods by improving the structure of your diet and habits.
Medicinal supplementation
When elderly people have poor absorption ability and high calcium demand, and it is difficult to meet the physiological requirement of “calcium” from food, or when they have a history of fragility fracture, they need to consult their doctors to maintain and increase bone mass through calcium supplements, estrogen, calcitonin, bone formation promoter, etc. to reduce the occurrence of fracture. Calcium supplementation = recommended daily calcium requirement – actual daily calcium intake from food, please follow your doctor’s instructions and take the appropriate amount in divided doses.
Aerobic exercise
Proper exercise can strengthen the skeletal and muscular system, while sunlight is good for the synthesis of vitamin D in the body to promote calcium absorption. Such as moderate walking, jogging, squatting, dancing, Tai Chi, etc., can reduce the chance of fracture.
Good Health Habits
Quit the bad habits mentioned above, have a glass of milk in the morning and evening, relax your mind, and have regular medical checkups at least once a year for bone density checkup.