How to supplement calcium for women during menopause?

Menopause is a stage that many female friends have to go through. During this stage, many people experience a loss of calcium in their bodies. This situation is quite serious and requires timely and effective methods to supplement calcium, which can better and quickly help us replenish the lack of calcium in the body. Maybe many female friends want to know how to supplement calcium during menopause. Let’s briefly describe it below.

1. Milk contains a variety of amino acids, lactic acid, minerals and vitamins, which promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb, so milk should be the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese, and milk tablets are good sources of calcium. Health Tips: Be selective when drinking milk in summer.

2. Kelp and dried shrimp are high-calcium seafood. Eating 25 grams a day can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis.

3. Soy products. Soybeans are high-protein food and also high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains as much as 500 mg of calcium. Other soy products are also good sources of calcium supplements.

4. There are also many varieties of vegetables that are high in calcium. The calcium content of Chinese cabbage, rapeseed, fennel, coriander, celery, etc. is also around 150 mg per 100 grams. Eating 250 grams of these green leafy vegetables every day can supplement 400 mg of calcium.

5. If you really want to supplement calcium, you should take calcium-magnesium tablets. The international standard calcium: magnesium = 4:1. In fact, calcium plus VD3 can only enter the blood, and very little enters the bones. Regarding the side effects of calcium, I would like to say that under normal circumstances, if the calcium content of a single tablet does not exceed 200 mg, there is no problem. If it is too much, the gastrointestinal burden may be heavy, causing constipation, getting angry, stones, etc. The quality of calcium tablets depends on the calcium source, that is, what it is produced with. Artificially synthesized ones will not work. Has it been ultra-finely processed? Nowadays, many people know about calcium and magnesium supplements. Magnesium has a great effect. It has a calming effect and can prevent various diseases in the elderly. However, it is best not to give it to children under 7 years old. Scientific research has confirmed that after the age of 32 for men and 28 for women, bone calcium decreases at a rate of 0.1-0.5% per year. By the age of 60, bone calcium will have decreased by 50%, making osteoporosis more likely to occur. At present, apart from the use of some hormones to slow down the reduction of calcium, there is no better way to prevent the reduction of bone calcium. Bone density refers to the mineral content, the most important element of which is calcium. Bone density varies from person to person. Although people with high bone density also experience a decrease, their good foundation can delay the onset of osteoporosis. Studies have shown that only by supplementing calcium during a period around the age of 30 can the mineral content in the bones reach its highest level.

Knowing more about how to supplement calcium during menopause can more effectively alleviate the calcium loss of our female friends. You can eat more fruits and vegetables to supplement the nutrients lacking in the body. Eating more eggs and protein are very good for calcium supplementation. At the same time, you can increase physical exercise.