“Bone mass” and age Bones do not stop growing just during adolescence. Although the size of the bone remains unchanged, the “bone mass” continues to increase. by age number And the bone will reach its maximum mass at the age of 25-30 years and remain constant until the age of about 40 years. decreased with increasing age On average, about 0.3-0.5% per year.
As for calcium, it really helps the bones to be strong or not? That said, it depends on how much calcium you get from your diet each day.
high sodium food group Eat a lot, the risk of kidney failure – heart disease – osteoporosis.
“Chronic Pain” Signs “Bone Cancer” Young People Risk! reveals how to treat without organ loss
The amount of calcium you should get is approx.
- Young children from birth to 3 years should receive about 200-700 mg of calcium per day.
- Children aged 3-10 years should get about 600-800 mg of calcium per day.
- Under 40 years old should get 800-1000 mg of calcium per day = 3-4 glasses of milk.
- Age 50 and over should get 1,000-1,200 mg of calcium per day = 4-5 glasses of milk.
- Over 60 years of age and pregnant women Should get 1,200 milligrams of calcium per day = 6-7 glasses of milk
Women have a 30-40% chance of fractures from osteoporosis, 10% for men in the first 10 years after menopause. The bones are thinning very quickly. Caused by a lack of female hormones or Estrogen, Calcium supplementation is very necessary. To help increase bone density and prevent osteoporosis But all of these Adequate calcium intake should be continued from an early age. Because when bone mass decreases during the older age We cannot bring the bone mass back to the same density. What we can do is to keep bone density down as slowly as possible.
Do you know that the body taking too much calcium can risk disease as well? Because no matter what is too little or too much, it will not bring good results. Taking more calcium than necessary can also cause side effects. Whether the risk of
- Kidney stones
- prostate cancer
- constipation
- Impaired absorption of iron and zinc in the body.
- Calcium deposition on the artery walls
Therefore, planning a diet to control the amount of calcium appropriately divided into average meals will help absorb more. than consuming a large amount of calcium It is recommended not to take calcium supplements. unless in the care of a physician
“Degenerative cervical vertebrae”, a hidden threat from using technology Leaving it for a long time may be deformed.
5 types of cancer that spread the risk of “bone cancer” since the early stages of the disease
Foods rich in calcium without supplementation include:
- black sesame seeds (1 tablespoon contains 132 mg of calcium)
- Shrimp paste, dried shrimp (1 tbsp contains 140 mg of calcium)
- Fish or small aquatic animals that can be eaten whole
- Tofu, Milk and Dairy Products
- Legumes and bean products
- gourd, chili, acacia, yor leaves, basil, basil, okra, green lettuce, bok choy, kale, etc.
5 tips to maintain bone mass
- Exercise such as jogging, walking, aerobic dancing, walking up stairs, soccer, basketball, or jumping rope. For the elderly, it is recommended to choose light exercise such as Chinese boxing dance by exercising for at least 30 minutes at a time, about 3 times a week or more, to strengthen the bones.
- Get enough calcium According to the advice of the Department of Health Stated that people under 50 years old should eat about 800 milligrams of calcium per day. While people aged 51 and over should consume about 1,000 milligrams of calcium per day.
- Take calcium supplements. In the event that calcium cannot be taken in the amount mentioned above Taking calcium supplements is another option that can help.
- Replenish your body with vitamin D by basking in the morning sunlight. Because vitamin D contributes to the absorption of calcium. Therefore, we should go out in the sunlight around 00-10:00 for 30 minutes, it will help the body to create up to 200 units of vitamin D.
- Reduce behaviors that increase the risk of osteoporosis, such as smoking, drinking alcohol. and drinking caffeinated beverages, etc.
Thank you for information from: Bangkok Hospital ,Bangkok Hospital, Department of Medical Services
Food groups that nourish strong bones, not fragile and fragile. slow down osteoporosis
Prevention of broken bones in the elderly with “Vitamin D-Calcium-7 Exercises”