Among the common symptoms in the elderly, osteoporosis is a prevalent condition. According to the requirements of the World Health Organization, the general calcium intake for adults should not be less than 1000 milligrams per day, and for middle-aged and elderly individuals aged 50 and above, it should be increased to more than 1200 milligrams.
However, this condition is not only due to congenital factors; sometimes, it can also be attributed to environmental factors. Men have a lower probability of developing osteoporosis than women. After women reach the age of 50, the likelihood of developing osteoporosis increases with age, while men also become a high-risk group for osteoporosis after the age of 60. Individuals exhibiting the following three characteristics should increase their calcium intake promptly.
Women entering menopause experience a decrease in estrogen levels. They should adhere to five key points to prevent osteoporosis.
Characteristic 1: Individuals with a family history of congenital conditions
Those with a family history of congenital conditions have a higher probability of developing osteoporosis than the general population. For individuals with hereditary conditions, it is essential to supplement calcium regularly, with daily calcium intake not falling below the healthy standard of 800 milligrams.
Characteristic 2: Women who are in menopause and have already stopped menstruating
Women entering menopause may experience significant mood swings and changes in menstrual flow. During this time, estrogen levels decrease, leading to loss of calcium in the body. If women in menopause who have already ceased menstruation experience symptoms like back pain and stooping, it indicates that calcium supplementation is necessary.
Characteristic 3: Individuals who like to drink alcohol and smoke
Drinking alcohol and smoking are not healthy habits. Frequent smoking and drinking introduce many harmful substances into the body, promoting the loss of calcium and vitamin D. Vitamin D is crucial for calcium absorption and utilization; if this substance is lost, the likelihood of developing osteoporosis significantly increases.
So how can we prevent calcium loss? This requires taking steps in the following areas:
Minimize sugar intake, as sugar is an acidic substance, while calcium is alkaline. Sugar and alkaline substances in the body neutralize each other, depleting the calcium absorbed.
During calcium supplementation, avoid strong tea, coffee, and alcoholic beverages, as these drinks accelerate calcium excretion. Foods high in oxalic acid should be boiled to remove substances that hinder calcium absorption.
Avoid consuming foods high in phosphorus, as an imbalance between phosphorus and calcium in the body can block calcium absorption. When cooking dishes or soups with bones, adding a bit of vinegar is beneficial as it helps release calcium from the bone, increasing the body’s calcium absorption.
Engage in outdoor activities regularly, and it’s best to get some sunlight daily, as this increases vitamin D levels in the body, which promotes calcium absorption.
Reduce salt intake, as a higher salt intake from the diet leads to increased calcium excretion in urine, and the more salt consumed, the poorer the body’s ability to absorb calcium.
The methods mentioned above can help prevent calcium loss; however, if osteoporosis is severe, it is still recommended to consult a doctor at a reputable hospital.
