We are taught that calcium is good for our bones, but can it actually help? Will it have any negative effects if we eat too much? Find out more medical information here!

Before we look at calcium, I want you to know that bones do not stop growing during adolescence. Although the size of the bones does not change, “bone mass” will increase continuously according to age. Bone mass will be at its highest at the age of 25-30 years and will remain stable until around the age of 40 years. After that, bone mass gradually decreases with increasing age, on average about 0.3-0.5% per year. http://ufabet999.app That is the cause of bone disease in the elderly.

Is it true that eating calcium can help strengthen bones?

When talking about bone strengthening to prevent osteoporosis, we will definitely think of supplements such as Calcium. As for whether it will strengthen bone calcium or not? The answer is that it depends on the amount of calcium you receive from food each day. The amount you should receive is approximately 800-1,000 mg. per day. However, consuming enough calcium should be done continuously from a young age because when bone mass decreases as we age, we cannot make bone mass dense again. But what we can do is to take care of bone mass density to decrease as slowly as possible.

Does consuming too much calcium increase your risk of disease?

Too little or too much is not good. Consuming calcium in excess can also cause side effects, such as increased risk of kidney stones, prostate cancer, constipation, impaired absorption of iron and zinc in the body, or calcium deposits on blood vessel walls. Therefore, planning your diet to control your calcium intake is important.

5 tips to maintain bone mass

• Exercise for at least 30 minutes at a time, at least 3 times a week to strengthen your bones.
• Consume enough calcium. According to the Department of Health’s recommendations, those under 50 years old should consume approximately 800 milligrams of calcium per day, while those aged 51 and over should consume approximately 1,000 milligrams of calcium per day.
• Choose a calcium supplement. In cases where you cannot consume the amount of calcium mentioned above, taking a calcium supplement is another option that can help. However, you should consult your doctor before taking it.
• Replenish your body with vitamin D by getting morning sunlight. Because vitamin D helps in calcium absorption, we should go out and get sunlight between 00-10.00 a.m. for 30 minutes. This will help the body 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.