Calcium deficiency is a common problem in the elderly in China, but many of them have not been paid enough attention to. The high temperature in summer makes the metabolism of human body more vigorous, and the amount of daily sweat is more than that in other seasons. Calcium, potassium, magnesium and other elements in the body are also discharged with sweat. If not supplemented in time, the degree of calcium deficiency will be aggravated.
It is hot in summer, and the appetite of the elderly is often reduced, and the amount of food is also small. Generally, the elderly prefer light vegetarianism, which will also affect the absorption of calcium. Medical research shows that plant food contains more phosphoric acid, plant acid and oxalic acid, which is easy to combine with calcium to form insoluble calcium salt, which will hinder the intestinal absorption of calcium. In addition, the elderly people eat less meat and lack of fat soluble vitamin D in meat. These factors will further cause calcium deficiency.
Therefore, it is very important for the elderly to master the correct calcium supplement method in summer. First of all, the elderly should ensure the supplement of calcium from the diet, and eat more foods with high calcium content, such as shrimp skin, lean meat, fish, spinach, bean products, dairy products; some elderly people have lactose intolerance, diarrhea, abdominal distension and other symptoms after drinking milk, such old people can choose to drink yogurt and soybean milk; Some elderly people have abdominal distension after drinking soybean milk, and such patients can choose to eat other soybean products. Secondly, the right amount of calcium is also very important, take 1000 mg every day, take the best effect before going to bed at night. Finally, the elderly should ensure that they are exposed to the sun for 30 minutes every day. When the ultraviolet radiation is not particularly strong, such as before 10:00 a.m. and after 4:00 p.m., to avoid sunburn or heat stroke.
Old people also need to remember that exercise is the best way to supplement calcium. The effect of calcium supplement is not good. Exercise can stimulate the absorption and utilization of calcium and other minerals in the body, so as to prevent osteoporosis. Therefore, in the early morning of summer, the elderly might as well take part in some non strength mild sports, such as gymnastics, Taijiquan, or stretching legs, expanding chest and so on. Even if the patient is bedridden for a long time, he should get out of bed for 1 hour every day as much as possible, so that the bone can bear the load of weight and make the muscles contract more, which is good for delaying the process of osteoporosis.