Men Also Need Calcium Supplements
Men often think that if they eat healthy, exercise regularly, they will not worry about unhealthy bones and osteoporosis later. But the truth is not as we thought!
Habits that make calcium deficiency
Calcium is an essential mineral of the body, but the body cannot make calcium by itself, but needs to be replenished through a calcium-rich diet.
Many habits of men like to eat high protein foods, drink lots of alcohol, coffee, smoke, be afraid of exposure to light, sedentary lifestyle ... of many men are the main causes of calcium loss and calcium deficiency. but little is known. Because this process happens silently and lasts
Starting at 35 years of age, bone density has begun to decline, but few people think about this.
When entering the age of 50, bone began to show signs of "bug" to think of osteoporosis. At this time, calcium supplements are late but still timely, but if rushed, intermittent supplements or low doses may still lack calcium.
Compared to women, men are less likely to develop osteoporosis due to healthier eating and menopause. This does not mean that men are not deficient in calcium. With the above habits, especially men over 65 ..
Lack of calcium in men for a long time will lead to osteoporosis, osteoporosis and easy fractures. The nerve activity will be disturbed. Hypocalcaemia causes seizures and easily causes fainting, numbness of hands and feet, cramps (cramps), bone aches, easy bleeding, etc.
Need calcium supplements when?
Dr.BS Dr. Vu Thi Thanh Thuy - Head of Department of Musculoskeletal and Arthritis, Bach Mai Hospital, said that calcium supplementation must be done at an early age and regularly throughout life. For Vietnamese people, only 600-800gr of calcium is needed daily. There are three key milestones for calcium to be absorbed best, that is the first two years of life, pre-puberty period (from 8-10 years old) and late afternoon (in men is about 60 years old).
In order for bones to grow and maintain well, in addition to calcium supplements, men also need to provide enough vitamin D and many other nutrients with a varied, balanced diet. In addition, exercise will help create calcium reserves, increase dexterity, balance should be less prone to falls and fractures.
Not only that, regular exercise (3 times per week, 45 minutes per week) also protects the bone from further loss in men with osteoporosis. Do not drink alcohol too much because it reduces bone formation and reduces absorption of calcium. Limit coffee, do not smoke.
The calcium supplement with tablets must be prescribed by a doctor, not arbitrarily used.
What foods provide calcium?
Milk and dairy products, cheese are an important source of calcium, followed by tofu, seafood, beans, sesame, green vegetables ..
. In which the calcium in milk is more easily absorbed (casein) rather than calcium from the Other food sources.
It should be noted that milk, yogurt, cheese contain a lot of calcium, but also contains a small amount of animal fat (saturated fat), so it should be noted in people with hyperlipidemia because it can cause cardiovascular disease.. . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
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