How to correctly supplement calcium for the elderly?

Instead of being reversed only by supplementing calcium, what we can do is to reduce the loss rate, but we can't stop their loss. Therefore, before the age of 35, it is necessary to make bones develop better and lay a good foundation in order to delay the massive loss of bone mineral density in middle-aged and elderly people.

Exercise. Long-term exercise can reduce bone calcium loss and contribute to bone calcium deposition. Especially some kind of weight-bearing exercise. If you stay in bed for a long time, the rate of calcium loss will accelerate. Therefore, middle-aged and elderly friends must move. In this sense, there is nothing wrong with square dance.

Therefore, we should pay attention to food supplements, and it is of course good to make up some. The key is the extra supplement. Here, not only calcium, zinc, magnesium and other minerals, as well as other vitamins and other nutrients need additional supplements. Let's talk about calcium supplementation here.

It is very important to choose the right time for calcium supplementation. Calcium supplementation at night is easier to be absorbed. Because you don't eat after falling asleep at night, you still need a certain amount of calcium in the process of human metabolism, so you can only get calcium from the bones in your body. In addition, because the amount of calcium in the human body before going to bed is small, the calcium taken before going to bed can be absorbed quickly.

Many middle-aged and elderly people think that since calcium is so important, it is better to supplement it, and even increase the dosage of calcium tablets themselves. This is not right. Excessive calcium supplementation is harmful, which may cause hypercalcemia, kidney burden and even stones. It is enough to take 800 mg of calcium every day.

In order to prevent calcium deficiency, the elderly should ensure adequate calcium supply in their diet. As long as you pay attention to a certain amount of milk, beans and foods rich in calcium, and you can often bask in the sun, you can basically meet the needs of your body. If you don't drink milk, the supply of calcium in your diet may be insufficient, and you need to supplement calcium preparations.

With the growth of age, some people are too lazy to exercise. They may take calcium tablets every day, but the amount of exercise is pitiful. In fact, exercise is very important for calcium absorption. Proper exercise can improve the deposition of calcium in bones and promote the absorption of calcium. For adults, at least 30 minutes of aerobic exercise every day is more conducive to good health.