Grandpa Liu is 68 years old. One morning, as usual, he went to the vegetable market to buy groceries, but on the way back, he accidentally fell and ended up with a fracture!
Those with elderly family members may be aware that calcium deficiency in middle-aged and elderly people can lead to many problems, such as osteoporosis, joint pain, insomnia with vivid dreams, leg cramps, loose teeth, and so on.
Experts pointed out in the “Chinese Dietary Guidelines” that the daily calcium intake for middle-aged and elderly people should ideally not be less than 1000mg. However, the daily calcium intake in China is still far from meeting this standard.
The International Osteoporosis Foundation has collected data on the average daily calcium intake of people from different regions and presented it in graphical form:
As shown in the image, the calcium intake of Chinese people is only 338 milligrams, which is significantly lower than that of Europe and the United States, and still far from the recommended 1000 milligrams in the dietary guidelines.
Many people may think about supplementing calcium after experiencing discomfort in their bodies, but they often do not know how to “properly supplement calcium.” Is it correct to think that drinking bone broth can supplement calcium or getting more sunlight can do the same?
Today, I will introduce the harms of calcium deficiency and how to supplement calcium properly.
1. What are the dangers of calcium deficiency in the elderly?
Calcium deficiency can lead to joint diseases, which is common knowledge. However, the harms caused by calcium deficiency are not limited to this!
1. Calcium metabolism disorders and endocrine dysfunction can lead to diabetes.
2. Calcium deficiency can easily cause nerve excitability, leading to insomnia. People may find it hard to fall asleep and often have dreams, waking up abruptly in the middle of the night. These symptoms are somewhat similar to those that female friends experience during menopause.
However, calcium deficiency can also lead to sleep issues in people who are not female and have not entered menopause. If you experience such sleep disturbances, it is highly likely that your body is lacking calcium.
3. Teeth can easily become yellow or black, and one might even experience toothaches. When brushing teeth in the morning and evening, bleeding may occur, and teeth could become loose. In severe cases of calcium deficiency, teeth may become deformed and pointed, or even fall out.
4. Whether at work, school, or in daily life, one may often appear pale, lacking energy, or experiencing overall weakness. Fatigue is easy to occur in daily life, and sometimes one might feel sleepy at the slightest provocation.
5. When our body is calcium deficient, we may lose our appetite or become picky eaters. We might also experience digestive issues, constipation, and sometimes even gastrointestinal diseases.
Therefore, calcium deficiency is not a minor issue; it can lead to many serious health problems and severely affect daily life. Supplementing calcium is essential.
2. Which daily foods are rich in calcium?
To supplement calcium conveniently, dietary intake is the best way. Which foods are rich in calcium?
1. Dairy products:
Milk and dairy products are excellent dietary sources of calcium. 100ml of milk contains about 100mg of calcium, and drinking a box of milk each day can provide approximately 250mg of calcium. If lactose intolerant, consider powdered milk, yogurt, or cheese as alternatives.
2. Soy products:
Soybeans are also rich in calcium, and tofu and dried tofu have even higher calcium content due to the brine added during production. Eating about 100 grams of tofu or 50 grams of dried tofu daily can provide over 150mg of calcium.
