A sign that women need calcium supplement. Our bodies need to replenish a lot of energy every day. Calcium is also one of the indispensable substances. When our body is short of calcium, it is time to supplement calcium. Introduce the signs that women need calcium supplement.
Signs that women need calcium supplement 1 First of all, physical strength is obviously reduced, showing symptoms such as fatigue, fatigue and sweating.
Second, severe calcium deficiency can also cause memory loss, inattention and other symptoms; Pay attention to calcium supplementation and accept natural light.
Women with calcium deficiency may have the following symptoms.
First, the endocrine system in women is unbalanced, and there is a serious disorder, especially when menstruation comes.
Second, it will lead to symptoms of osteoporosis in the body, and it is prone to diseases such as arthritis, chondritis and decalcified fractures. Compared with normal people, the probability of suffering from rheumatoid arthritis is increased.
Third, the patient's digestive and absorption system has adverse reactions, and insomnia, listlessness, memory loss, chest tightness, palpitations, fatigue and other phenomena are prone to occur in daily life.
Fourth, women with calcium deficiency often have symptoms of leg cramps, especially at night.
After the above symptoms appear, it is recommended that patients go to the hospital for detailed examination and take calcium supplements under the guidance of doctors. Remember that you only need proper calcium supplementation, and too much calcium absorption is also harmful to your health.
Signs that women need calcium supplement 2 The best time for women to supplement calcium.
menses
Taking enough calcium can prevent women from getting irritable, hot and dry, night sweats, leg cramps or depression during menopause. Even after menstruation stops completely, symptoms of calcium deficiency can still be felt in the menstrual cycle of each month, and calcium intake should be increased at this time.
gestation
After pregnancy, women need to take two nutrients including calcium from their diet. Related research shows that the calcium requirement of the whole pregnancy is obviously increased compared with usual, so as to ensure the normal development of the fetus and maintain the physiological metabolism of pregnant women. The growth and calcification of fetal bones and teeth are accelerated, which requires the mother to provide more calcium. If calcium intake is insufficient, it will cause fetal congenital rickets, and pregnant women will easily induce osteomalacia. Therefore, calcium supplementation during pregnancy is crucial!
menopause
Women in menopause, ovarian hormone secretion is insufficient, which will produce serious calcium page deficiency symptoms. It is necessary to supplement a lot of calcium to ensure that calcium is completely absorbed by the blood and avoid loss from the kidney.
Optimum age for calcium supplementation
Studies have proved that only when calcium is supplemented in the period of about 30 years old can the mineral content in bones reach the highest value. After the age of 35, the whole physiological function of the human body began to decline. If you pay attention to calcium supplementation before the age of 35, it is the best time to supplement calcium throughout adolescence.
Women should consume about 400 mg of calcium.
According to the requirements of nutritionists, each person should consume 800 mg of calcium every day. At present, it is difficult for our dietary structure to reach this index. Women are mostly around 400 mg, so we must pay attention to adding foods or calcium preparations with high calcium content in our diet.
The calcium requirement of women is slightly higher than that of men, which should reach 1000 mg per day and 1500 mg per day during pregnancy.
Signs of Women's Need for Calcium Supplement Three Points for Attention in Women's Calcium Supplement
1, people with insufficient gastric acid secretion should eat calcium carbonate with food.
At present, most of the calcium tablets sold in the market exist in the form of calcium carbonate and calcium citrate, as well as other forms of calcium such as calcium lactate, calcium gluconate and calcium phosphate. Among these different kinds of calcium, calcium carbonate is relatively cheap, and the calcium content is as high as 40%. Only when the stomach acid is sufficient can it be better absorbed. It is best to take calcium tablets when gastric acid secretion reaches the highest level during meals or shortly after meals, and the absorption rate is relatively high. Calcium citrate is expensive, and its calcium content is lower than that of calcium carbonate, which is about 2 1%. Calcium citrate can be absorbed without gastric acid, so the elderly secrete less gastric acid, which is more suitable for eating this calcium tablet.
2. How to identify the quality of calcium tablets?
The quality of calcium tablets produced by each manufacturer is not necessarily the same. How to distinguish the quality of calcium tablets? You can use a simple test method to test whether they can be absorbed by the human body: dissolve a calcium tablet with a small cup of warm water or vinegar to see if it can be almost completely dissolved within 30 seconds.
3. Avoid meeting oxalic acid and phytic acid in food.
Oxalic acid and phytic acid in food may affect the absorption of calcium. Such as spinach, lettuce, red and white radish, sweet potato, celery, green beans, whole wheat and so on. They have different effects on different forms of calcium. For example, eating spinach with milk can obviously affect the absorption of calcium, while wheat products have no effect on the absorption of calcium in milk. Whether this effect is significant or not, as long as the food is diversified, there is no need to worry about the absorption rate of calcium. This is because the recommended amount of calcium itself takes into account the absorption rate of calcium, not all calcium is absorbed, and diversified recipes make the absorption rate of calcium closer to the theoretical value; On the other hand, calcium is combined with oxalic acid, and oxalic acid is removed, which is beneficial to health, especially for people who are worried about kidney calculi. Removing calcium oxalate is more important than absorbing calcium.
How do white-collar women supplement calcium?
The Report on the Investigation and Analysis of Bone Mineral Density of Office Population in China released by the Preparatory Committee of Osteoporosis Fund of China Health Promotion Foundation shows that women need calcium supplement more than men. The report shows that the bone density of men and women began to decline around the age of 35, but the bone density loss rate of women was almost three times that of men, especially after menopause, because of the lack of estrogen, the bone density loss was faster.
Professor CyrusCooper, a member of the board of directors of the International Osteoporosis Foundation (IOF), also said: "Globally, women over 50 years old have 1/3, and men have 1/5, which will lead to osteoporotic fractures."
It can be seen that women's awareness of bone health risks must be strengthened, and through good living habits, they can accumulate more capital for their "bone bank" when they are young.
According to the report on the investigation and analysis of bone mineral density in office population, drinking more alcohol and exercising regularly are two effective means. According to the comparison, people who drink more than 300 ml of milk every day have about 6% higher bone density in lumbar spine and 7% higher bone density in hip than those who don't drink milk. People who exercise more than twice a week also have significantly higher bone density than those who don't exercise. In addition, it is also important to have a reasonable diet and stay away from alcohol and tobacco. Only through correct calcium supplementation can bones get real long-term health.
Drink 500 ml of milk every day.
Milk is the most natural "calcium supplement", and the appropriate proportion of calcium and phosphorus is more suitable for human absorption. Experts suggest that it is best to drink more than 500 ml of milk every day to play an obvious role in strengthening bones. So every day, except in the morning and evening, you can put a box of normal temperature milk in the office or the trunk of the car, and drink a box when you have time to ensure adequate calcium intake.
Exercise more than 2 times a week
It shows that the bone must bear the load in order to effectively absorb calcium into the bone tissue. Therefore, maintaining a certain intensity and frequency of exercise and enhancing the ability of bones to bear load and stretch muscles can effectively improve the effect of calcium supplementation and prevent osteoporosis.
Get more sunshine.
Most women avoid the sun for whitening. In fact, sunlight can help the human body to synthesize active vitamin D, which is a key substance to effectively promote calcium absorption. Therefore, taking some time to bask in the sun every day is very important for the health of bones.