Calcium loss Although there are many risk factors for osteoporosis that we cannot control.
Genetics, body structure, other chronic diseases. We can easily reduce risk factors from things we can control, such as choosing to eat foods rich in nutrients to strengthen bones. Factors or substances that inhibit calcium absorption, such as:
- Foods that are high in phytic acid, such as rice bran. Because of the high intake of phytic acid, it will bind with many minerals including calcium in the food. That is eaten together in the same meal, becoming phytate salts. That are insoluble and excreted from the body.
- Calcium is poorly absorbed from foods high in oxalic acid, such as spinach, soybeans, and cocoa. But this does not affect other calcium-rich foods taken at the same time.
- Unesterified long-chain saturated fatty acids, such as palmitic acid, which have a melting point higher than body temperature, when exposed to calcium in the intestines in sufficient quantities, will form insoluble calcium soaps.
- Drinking too much soda. We already get enough phosphorus in our daily diet. Increasing the intake of phosphoric acid from soda will increase the body’s need for calcium and magnesium.
- Salty foods, because sodium salt เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง causes more calcium to excreted in the urine.
- Tea contains Tannins that can bind to calcium in the intestines, thus reducing calcium absorption.
- Some medications used for long-term chronic conditions, such as corticosteroids and anticonvulsants, in cases of asthma, rheumatoid arthritis, and psoriasis, can damage bones. They should use with caution under a doctor’s supervision.
How to prevent calcium loss?
- You can easily supplement your calcium daily by drinking milk or soy milk, eating small fish. That can be eaten whole. Or eating green leafy vegetables such as Moringa leaves, betel leaves, and alfalfa, which are legumes rich in calcium and many phytonutrients. That have a positive effect on the metabolism of nutrients involved in bone building, such as high amounts of isoflavones, coumestans, and lignans, which have a positive effect on postmenopausal women.
- Supplement with vitamin D to help the calcium you get from food absorb into your cells and stored in your bones. Food sources that are high in vitamin D include milk, salmon, and tuna.
- In addition, older adults may need more vitamin D. Especially those who stay at home and do not go out to get sunlight, so their skin cannot synthesize vitamin D effectively.
- Exercises that increase bone mass, such as weight lifting, running, jumping rope, and brisk walking, are all exercises. That increase bone mass density. They are also a good way to build muscle, allowing older people to walk or balance better and not fall easily.