With the age of the elderly, all aspects of the decline in function, calcium loss is serious, calcium supplementation has become an indispensable part of the daily life of the elderly, so how should the elderly supplement calcium to achieve the role of strong kidney prevention of osteoarthritis? The doctor teaches you three tips, which will not cause excessive calcium supplementation to induce kidney disease, but also can prevent arthritis very well.
<h1 class="pgc-h-arrow-right" data-track="36" > three small tips for calcium supplementation, teaching you to strengthen the kidneys and prevent arthritis</h1>
There are three ways to supplement calcium in the elderly. The doctor teaches you three ways, one is to eat more calcium-rich foods through dietary supplementation, such as milk, soy milk, dried shrimp, tahini, etc. The other is a drug supplement, such as calcium, cod liver oil, etc. Another is to bask in the sun outdoors.
1. Dietary calcium supplementation
For the elderly, with the increase of age, bone metabolism gradually deteriorates, there will be loss of calcium, resulting in osteoporosis, bone brittleness, so it is more likely to fracture and other conditions, so the elderly need to supplement calcium in time. The appropriate amount of calcium that the elderly need to consume per day is 500-600 mg.
Eat more calcium-rich foods, such as milk and dairy products, not only rich in calcium content but also easy to be absorbed by the human body, is the elderly to supplement calcium is a relatively good amount of food, you can also often eat soy milk, sesame paste, shrimp and other seafood. At the same time, we must pay attention to cooking techniques, the elderly have bad teeth, metabolic capacity is also reduced, and food can be made soft and rotten, which is convenient for the elderly to absorb.
2. Medicated calcium supplementation
Because the metabolic capacity of the elderly declines, so the ability of the elderly to metabolize calcium also declines, the calcium metabolized from food may not be enough for the body to need, at this time need to be under the guidance of a doctor appropriate supplement calcium.
The elderly should pay attention to the following points in the choice of calcium tablets:
Calcium tablets are divided into inorganic calcium and organic calcium, inorganic calcium although the content of calcium is high, but need to be through the stomach acid to make calcium such as calcium citrate, calcium lactate, calcium gluconate, etc. can be absorbed, so the absorption rate is relatively low. The elderly have weak gastrointestinal function and less secretion of gastric acid, so it is recommended to choose organic calcium with high absorption rate.
In organic calcium, it should be noted that if the patient has kidney stones and gallstones, oral administration of some organic calcium tablets may aggravate the stones.
In the process of calcium supplementation, pay attention to monitoring the values of blood calcium and urinary calcium to prevent overdose.
In the process of calcium supplementation, it is necessary to pay attention to whether the calcium tablets contain vitamin D, vitamin D can promote the absorption of calcium ions, thereby improving the effect of calcium supplementation.
3. Basking in the sun to supplement calcium
More sun exposure and more exercise can supplement calcium is well known, but because the elderly exercise is not convenient, you can do some aerobic exercise appropriately. In order to better absorb calcium, calcium supplementation should also be accompanied by some auxiliary work, that is, basking in the sun. There is a kind of dehydrocholesterol in the human skin, after ultraviolet radiation this substance is converted into vitamin D, converted into vitamin D and then enter the body to slowly form active vitamin D, active vitamin D can greatly improve the absorption rate of calcium, vitamin D is a good helper to promote calcium absorption.
Therefore, the elderly should pay attention to more sunbathing, about half an hour. Spring and summer can choose to bask in the morning sun, autumn and winter can choose to bask in the sun after eating at noon, when basking in the sun, you can wear a pair of sunglasses to prevent eye damage caused by sun exposure, pay attention to hydration when basking in the sun to ensure that the body is full of water, we can drink tea while basking in the sun.
<h1 class="pgc-h-arrow-right" data-track="35" > too much calcium supplementation is not conducive to strengthening the kidneys!</h1>
The elderly are very worried about the occurrence of osteoporosis caused by calcium deficiency in the body, and then they will buy some calcium supplementation health products, and deliberately supplement calcium in the diet, which can easily lead to excessive calcium supplementation. Excessive calcium supplementation may induce the appearance of kidney stones, because calcium is difficult to absorb in the human body, and it is easy to combine with oxalic acid to form stones, so it is necessary to pay attention to health science calcium supplementation.
1. Calcium that exceeds the body's metabolic capacity will put a burden on the kidneys
In order to avoid osteoporosis, arthritis and other troubles, the elderly will not only eat some high-calcium foods, but also buy calcium tablets for themselves, no matter what kind of calcium they eat, some calcium is not suitable, and they are not supplemented according to normal measurements, and they feel that the more they eat, the better. But once this behavior exceeds the body's metabolic capacity, it only puts a burden on the kidneys. Unsuitable calcium will also accelerate kidney function weakness, such as the elderly with kidney stones are not suitable for eating calcium carbonate, the ability of the elderly to metabolize calcium has declined, so that the toss will only accelerate the decline in metabolic capacity.
2. After the formation of calcium oxalate crystallization, it will damage and harm the kidneys
Although the human body needs calcium supplementation, calcium is a nutrient that is not easily absorbed by the human body, especially when calcium supplementation, it is more difficult to be absorbed when eating food containing oxalic acid. Some of the vegetables we often eat contain a lot of oxalic acid, such as spinach. When there is no metabolic calcium in the body, it will have a chemical reaction with oxalic acid, precipitating to form stones. This stone is called calcium oxalate crystal.
Once a stone forms, deposition within body tissue can cause damage in the body. These stones cannot be discharged and accumulate at the urethral orifice, which will cause the patient's ureter to become more narrow, so that the channel of delayed urination over time [A3] will become smaller and smaller, and any smaller stones in the body tissue will not be able to pass smoothly, resulting in urinary tract blockage, which may lead to urinary tract infection for a long time.
In the same way, the stones formed by precipitation will also accumulate in the kidneys, and kidney stones will form after they cannot be excreted, and kidney stones will cause kidney failure to weaken kidney function. This is the whole process of kidney weakness caused by excessive calcium supplementation. So we must remember that calcium supplementation can not be excessive.
<h1 class="pgc-h-arrow-right" data-track="28" > the following precautions when supplementing calcium in the elderly</h1>
Don't forget about vinegar when supplementing with calcium. The best way to supplement calcium is to take it from food, but when supplementing calcium, remember not to forget to eat vinegar, because the calcium in the combined food can produce a chemical reaction, and then form calcium acetate, calcium acetate is very easy to be absorbed by the body. The effect of vinegar and active vitamin D are basically the same, and both can promote calcium absorption. So we can get proper vinegar.
We should also properly supplement some phosphorus in the process of calcium supplementation, calcium absorption is affected by many factors, of which phosphorus is also. We can choose some foods that contain calcium and phosphorus. The proportion of calcium and phosphorus content in aquatic products in food is ideal, and aquatic products contain high-quality protein, which is better for the elderly to increase nutrition, so you can eat more aquatic products when supplementing calcium.
Calcium supplementation at night is more effective, because the body has less calcium content when sleeping, so it is easier to absorb calcium before going to bed. We can choose to drink a glass of milk before going to bed, which can both supplement calcium and promote sleep.
When the elderly supplement calcium, be sure to see whether there is vitamin D added. Vitamin D aids in calcium absorption. If the calcium we choose does not contain vitamin D, we can take some vitamin D ourselves, but it needs to be done under the guidance of a doctor.
Calcium supplementation for the elderly is a long-term investment, early calcium supplementation, early prevention, but we must pay attention not to overdosional calcium supplementation, excessive calcium supplementation will lead to kidney disease, appropriate calcium supplementation is conducive to strengthening the kidneys. In fact, insist on drinking two cups of milk every day, eat more calcium-rich foods such as dairy products, legumes and green leafy vegetables, and go to the sun and outdoor exercise, which can completely achieve the calcium required by the body, if it is not enough, you can supplement calcium appropriately. Note that if calcium is used, the diet in daily life should not deliberately supplement calcium, and a normal diet can be used.