There are many bad habits that contribute to reason of calcium deficiency in addition to inadequate intake of calcium. Take a look at all this.
The lack of any nutrients in the body can happen due to any of these three points: inadequate intake, reduced absorption, or increased consumption.
Improper calcium intake is a common phenomenon. Also, the symptoms of calcium deficiency is not obvious in the early stage. Usually when it shows an later stages when the elderly suffers from osteoporosis, it is too late to cure.
9 bad habits that contribute calcium deficiency in the body
1. Eating too much of salt or salty food
Salty food or salt contains sodium. Intake of sodium contribute to the amount of calcium that gets discharge or excreted in urine. Every 6 grams of salt, throws away about 40 to 60 mg of calcium from the body.
According to the World Health Organization, the recommended value of salt should be about 5 grams per day. At the same time, calcium intake (close to 400 mg) is only half the recommended value (800 mg).
This problem causes the loss of calcium, from the body. Hence, it can not be ignored. So, eating less salt equal to more calcium, these words are somewhat reasonable.
2. do not like to eat vegetables or not eating enough vegetables
Green leafy vegetables, especially dark green vegetables are rich in calcium, and nutrients such as potassium, magnesium, and vitamin C. This helps to promote the absorption and utilization of calcium.
So eat more vegetables in to your diet like spinach, cabbage, rapeseed, vegetable sprouts, kale, mustard, chives, leeks, broccoli, lettuce leaves, lettuce, etc. and so on.
3. eating too much meat
Many people eat bone soup, broth for calcium. Also, their diet focus on more of meat dishes.
Indeed, the right amount of protein in the diet helps with calcium absorption. However, when there is too much protein in the diet, the rate of calcium absorption decreases. Whereas urinary excretion of calcium increases, which causes lack of calcium in the body.
So, often having big fish meal habits, can easily impede the absorption of calcium.
According to the dietary guidelines eating 40 to 75 grams of meat per day, that is, palm-sized meat, is enough.
4. drink enough milk
Milk and all kinds of dairy products called natural calcium store. The milk per 100ml contains about 104 mg of calcium.
Moreover, dairy products are not only high in calcium content,but the rate of absorption is also much better.
In addition, milk can also be made into different flavors of dairy products.
If you feel uncomfortable to drink milk, you can choose to drink yogurt 300 g daily.
Dry Milk is also a good choice, washed 37.5g per day (about 2 to 3 porcelain spoon) milk is equivalent to drink 300ml milk.
5. Overuse or Blind use of antibiotics or supplements like vitamin K
The problem of antibiotics is very common in every country, from adults to children, they take lot of antibiotics.
Vitamin K activates osteocalcin, which is essential for the regulation of calcium intake in the bones.
However, vitamin K is mainly derived from the intestinal synthesis of E. coli. If overused, will kill the intestinal E. coli, contributing to the lack of vitamins. Hence, not conducive to the absorption of calcium.
6. rarely exercise or not enough of physical workout
In order to promote better use of calcium in bones, we need to stimulate the bones by exercise. Therefore, be sure to exercise at least 30 minutes a day.
In addition to jogging, tai chi, yoga, cycling and other aerobic exercise, you can also choose to play your favorite sports to improve your fitness.
7. Excessive intake of coffee
In addition to drinking coffee, cola also contains caffeine, which contains a large number of phosphate . This will interfere with bone formation, and increases phosphorus in the body. It is important to maintain the total amount of calcium and phosphorus levels constant in the body. Intake of caffeine found in coca cola or coffee, it reduces the blood calcium, at the same time worsen the the Calcium absorption. Especially, children or someone with calcium deficiency, should complete stop or atleast reduce the number of cola drink.
8. diet to lose weight
It is noteworthy that to be on extreme diet to lose weight will compromise the intake of calcium, absorption and it’s storage. This in turn, will have negative impact on the nutritional balance and fat burning efficiency or metabolism of the body.
Therefore, do not use extreme diet to lose weight, if you need to limit the heat, be sure to lose weight in the well balanced diet of calcium.
Under the ultraviolet light in the sun, our body can synthesize vitamin D itself. The vitamin D can help our body to absorb and utilize calcium effectively. Ensure daily activity in the sun, preferably early sunlight for more than 20 minutes to promote the synthesis of vitamin D, that helps to increase calcium absorption and utilization.
However, we must pay attention to the sunlight as it need not be too strong. Avoid activities like running, sun bathing when sunlight is too strong like in the afternoon.
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