Wrong weight loss leads to calcium deficiency ~ bone loss is like a speeding car

It's the end of the year and time for spring cleaning. Some housewives accidentally fell while cleaning and broke their bones. It turned out that it was caused by osteoporosis. Some people ignore calcium intake in order to lose weight, which may cause premature osteoporosis. After middle age, bone loss is like a roller coaster, doubling at 40. Postmenopausal women lose bone mass even faster, almost tripling at 50.

Ignoring calcium intake in order to lose weight may lead to premature osteoporosis.

Ignoring calcium intake when losing weight can easily lead to osteoporosis

Why is bone loss so rapid? It turns out that it is closely related to lifestyle habits. For example, when we were young, we only paid attention to losing weight and controlling our diet, but did not pay attention to the amount of calcium intake. In addition, office workers eat out for breakfast and lunch, like to drink coffee, and do not like to sunbathe, etc., which can easily lead to insufficient daily calcium intake. Once calcium intake is insufficient, it is easy to cause osteoporosis.

Surveys and statistics on changes in the nutritional health status of the nation in recent years have shown that as many as 90% of women over the age of 18 have insufficient calcium intake. Under the dual acceleration of bone loss and calcium deficiency, domestic women, especially those over 40, may face the risk of bone loss early. Therefore, when you are young, you need to store bone mass.

In less than a year of normal diet and daily routine, bone loss was 12%

Dr. Zhu Weilian from the Orthopedics Department of Zhenxing Hospital said that the clinic once admitted a 43-year-old working woman who believed that she consumed enough calcium in her daily diet and went for a walk with her partner every night. Two years ago, her bone density was 0.77 (equivalent to T-Score = -1.1), but when she was re-examined last year, her bone density dropped rapidly to 0.58, and she lost 12% of her bone mass in less than a year.

Calcium should be obtained from food. In addition to a balanced intake of calcium in three meals, calcium should also be supplemented separately in the three meals.

Only by taking in enough calcium can you slow down the loss of calcium. Dr. Zhu Weilian recommends that calcium should be obtained from food. In addition to a balanced intake of calcium in three meals, calcium should also be supplemented separately in the three meals. You can drink a glass of milk for breakfast and another glass of milk before going to bed. For lunch and dinner, you can eat more high-calcium foods such as dried fish with bones, seaweed, dried shrimps, dark green vegetables such as kale, amaranth, black sesame, etc. If it is still insufficient, you can take calcium tablets to supplement the required daily intake of 1,000 mg; at the same time, take vitamin D3 to help calcium absorption, as well as minerals such as magnesium, zinc, copper and manganese to help lock in calcium.

Avoid high-fiber foods and eat them separately when taking calcium

In addition, when taking calcium, be careful to avoid high-fiber foods, because excessive fiber will hinder the absorption of minerals such as calcium. Therefore, it is recommended that high-fiber foods and calcium-supplementing foods should be eaten separately. Also, you should avoid foods that easily cause calcium loss, as high-sodium and high-protein diets will cause calcium loss. You should also avoid drinking excessive amounts of coffee, alcohol, and carbonated beverages, as these will reduce calcium loss.