"Quick Questions and Answers" How can the elderly take calcium?

Grandpa Zhang and Grandma Zhang, who are 5 years apart in age, discovered that they might have osteoporosis during a free health checkup held in the community. When the news reached their son who was working away from home, he immediately asked around for which calcium tablet was the most effective in supplementing calcium, and sent 5 large cans of health food to the elderly 3 days later. However, can taking calcium tablets really supplement calcium? Are there other food substitutes? Let the nutritionist explain!

Tofu is rich in calcium, which can help osteoporosis patients replenish bones and slow down the rate of bone loss. (Photography by Huang Zhiwen)

【Quick Answers from Famous Doctors】

Dongying Xu, a nutritionist at Tong General Hospital, answered:

Osteoporosis refers to the loss of calcium in bones, which causes bones to become less dense and brittle, making them more susceptible to fractures. Normally, everyone starts to lose bone mass as they age after the age of 35, and the rate of loss accelerates as they age and their hormones decrease.

In addition to anti-osteoporosis drug treatment, people can also choose to supplement calcium through food to slow bone loss. Calcium tablets are the most common and convenient. Calcium supplements on the market can be divided into two types depending on whether B3 is added. Although some people believe that adding B3 helps calcium absorption, from a nutritional perspective, the two are not much different. However, it is recommended that the daily calcium intake per person should be limited to 1000 mg. Excessive intake may cause side effects such as stones.

Elderly people with osteoporosis can also choose foods rich in calcium, such as dried fish, black sesame, milk, cheese, red amaranth, tofu, kale, water spinach, salmon, tuna, etc. However, the amount should be controlled to avoid taking in fat while supplementing calcium, which may cause an increase in blood cholesterol. Under normal circumstances, the daily intake of dried fish should not exceed 10 grams, and low-fat or skimmed milk should be selected, and the daily intake should be about 240 to 300c.c.

After eating high-calcium foods, it is more important to promote bones to absorb calcium in food. Currently, the most effective way is to bask in the sun and exercise. Sun exposure can stimulate the body to produce vitamin D, promote calcium absorption in the small intestine, increase blood calcium, and help bones calcify and become stronger. Exercising for 30 minutes a day helps bones absorb calcium and increase bone density.

[Editor's reminder]: Osteoporosis is a common disease among Chinese people. Adults should maintain a balanced diet and exercise habits while they are young to slow down the rate of bone loss. Women over 50 or after menopause and men over 65 should not forget to undergo regular osteoporosis examinations and receive professional treatment. (Reporter Luo Huiwen)