Did you know? Bones don’t just stop growing during adolescence. Although the size of the bone remains unchanged, the “bone mass” continues to increase. by age number And the bone will reach its maximum mass at the age of 25-30 years and remain constant until the age of about 40 years. decreased with increasing age On average, about 0.3-0.5% per year.
What is calcium?
keep it simple Calcium is one of the most common minerals and 99% of the calcium in our body is in our bones and teeth.
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Calcium is an essential substance for cells. The body will produce various hormones to regulate calcium balance. In particular, the level of calcium in the blood is appropriate. In order for calcium to be brought to the cells in various organs to continue to use, including the bones.
Eat calcium to prevent osteoporosis
answer It depends on how much calcium you get from food each day. The amount of calcium that should be received is about 800-1,000 mg per day. Adequate calcium intake should be continued from an early age. Because when bone mass decreases during the older age We cannot make the bone mass back to the same density. But what we can do is to take care that bone density decreases as slowly as possible.
However, calcium is actually present in the body. But the body cannot synthesize calcium by itself. Therefore, calcium must be obtained from food that has been digested and absorbed in the small intestine. The ability to absorb that, whether in children or adults, is only 20-25%. It’s easy to explain if there is 100 units of calcium in food when it reaches the intestines. Only 20-25 units of calcium can be absorbed. The remainder is excreted from the body through the feces.
The amount of calcium that the body should receive at each age
age < 40 ปี 800 mg / day = 3 – 4 glasses of milk golden age (~50 years) 1000 mg / day = 4 – 5 glasses of milk pregnant womanage > 60 years 1200 mg/day = 6 – 7 glasses of milk Women are more likely to have fractures from osteoporosis.up to 30 – 40%, 10% for men First 10 years after menopause The bones are thinning very quickly. Caused by a lack of female hormones or Estrogen, Calcium supplementation is very necessary. To help increase bone density and prevent osteoporosis
Eating too much calcium can put you at risk for disease.
Taking more calcium than necessary can also cause side effects. whether it is a risk of kidney stone disease prostate cancer, constipation, impaired absorption of iron and zinc in the body or calcium deposits on the artery walls Therefore, it is important to plan a diet to control the amount of calcium appropriately.
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exercise Examples include jogging, alternating walks, aerobic dance, walking up stairs, soccer, basketball, or jumping rope. For the elderly, it is recommended to choose light exercise such as Chinese boxing dance by exercising for at least 30 minutes at a time, about 3 times a week or more, to strengthen the bones. Get enough calcium According to the advice of the Department of Health Stated that people under 50 years old should eat about 800 milligrams of calcium per day. While people aged 51 and over should consume about 1,000 milligrams of calcium per day. sourcecalcium rich foods such as milk, dried shrimp, shrimp paste, small fish, gourami, oysters, green leafy vegetables that are hard (kale, Yo leaves, betel leaves), black sesame seeds, etc. Take calcium supplements. In the event that calcium cannot be taken in the amount mentioned above Taking calcium supplements is another option that can help. Replenish your body with vitamin D by basking in the morning sunlight. Because vitamin D contributes to the absorption of calcium. Therefore, we should go out in the sunlight around 00-10:00 for 30 minutes, it will help the body to create up to 200 units of vitamin D. Reduce behaviors that increase the risk of osteoporosis. such as smoking, drinking alcohol and drinking caffeinated beverages, etc.
Thank you information from: Paolo Hospital , Phyathai Hospital and Bangkok Hospital
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