According to the government's annual National Nutrition Survey, calcium is the nutrient most deficient in Koreans. It forms bones and teeth and plays a vital role in various functions, including blood clotting, nerve impulse transmission, and hormone secretion. Women, in particular, are prone to osteoporosis after menopause due to calcium deficiency. How can we effectively supplement calcium?
muscles ? protein 2 I overdid it by more than a pound ... Rather, it promotes calcium excretion
Protein is all the rage these days. Some people even take protein supplements to build muscle. Moderate intake is beneficial for building and maintaining bone density. However, overindulging and consuming more than twice the recommended daily intake can actually promote calcium excretion through urine. Animal protein has a greater effect on calcium excretion than plant-based protein (according to the Korea Centers for Disease Control and Prevention). To prevent bone loss, it's best to avoid excessive protein intake.
Based on your ideal body weight for your height, it is recommended to consume 0.8-1.2g of protein per kg. For example, a 160cm tall woman's ideal weight is approximately 52kg, and a protein intake of 42-62g is recommended. A 170cm tall man's ideal weight is 63kg, and a protein intake of 50-76g is recommended. Eating two eggs (14-16g) for breakfast and meat, fish, beans, tofu, and bean sprouts for lunch and dinner will provide sufficient protein intake for the day.
crapulence , smoking , coffee - Excessive consumption of carbonated beverages ... Factors that increase the risk of osteoporosis ?
Factors that increase the risk of osteoporosis include weight, alcohol consumption, smoking, and excessive consumption of caffeinated and carbonated beverages. If your weight falls below the normal range, you're more likely to have low bone density. Maintaining a healthy weight is recommended. Excessive caffeine intake, such as four or more cups of coffee per day, can decrease bone density. This is because it promotes diuresis, which excretes calcium. Drinking no more than three cups per day is recommended. The caffeine and phosphorus in carbonated beverages also increase calcium excretion, potentially reducing bone density.
Long-term excessive drinking inhibits bone formation. It inhibits calcium absorption in the small intestine and increases calcium excretion through urine, significantly reducing bone formation and bone density. Women who smoke have a higher incidence of fractures than non-smokers. Smoking contributes to bone density loss, and the combination of smoking and drinking increases the risk of osteoporosis in both women and men.
Milk is good, but I have digestive problems. ? Yogurt is an alternative ... Calcium supplementation - Choose low-fat products
To ensure adequate calcium intake, it's recommended to consume milk or dairy products daily. Fish, eaten whole, is also rich in calcium. According to research by the Korea Disease Control and Prevention Agency, the calcium in milk is more easily absorbed by the body than in other foods. However, many people avoid it due to digestive issues. In such cases, fermented milk, such as lactose-free milk (lacto-milk) or yogurt, can be substituted. Many calcium-fortified yogurts are also available, providing a wide range of options.
Since we consume dairy products daily, it's best to choose low-fat products with less saturated fat and cholesterol to prevent obesity and cardiovascular disease. Vitamin D enhances calcium absorption. Get plenty of sunlight and eat vitamin D-rich milk, sun-dried mushrooms, liver, eggs, and fish frequently.