How should men supplement calcium?

According to the survey results of relevant departments, more than a quarter of women will suffer from calcium deficiency after entering menopause, and are prone to osteoporosis and other diseases. Calcium supplementation is not only suitable for women, but also for men. Because if men want to be strong, they must supplement a lot of calcium. So, how can men supplement calcium most effectively? Here are some good methods.

1. 7am: Breakfast: Orange juice and jogging

Drinking a glass of orange juice for breakfast can clean the intestines and replenish vitamins and minerals. A glass of about 0.25 liters of orange juice contains 300 mg of calcium, which is very easy to absorb. Then go jogging. People who jog regularly have 40% more minerals in their bones than those who do not jog.

2. 8 a.m.: Whole-wheat bread with peanut butter

A nutritious breakfast should contain balanced carbohydrates, protein and fat, and don't forget calcium. Here are two nutritious and convenient calcium supplement breakfasts: one is oatmeal porridge mixed with yogurt, and the other is whole wheat bread with plum jam or peanut butter. Pay attention to pairing it with soy milk.

3. 9 a.m.: Sitting in the office

Bad postures such as hunching over or bending over will increase the burden on the bones. The correct posture of holding your chest and head high can provide strong external force to the bones, which not only helps to straighten your body, but is also very beneficial for calcium supplementation. Therefore, don't forget to sit upright when you are working.

4. 10am: Sunbathe and stretch

During breaks from work, go outside and get some sun. A few minutes of sun each day will allow the body to naturally produce enough vitamin D. Without vitamin D, calcium cannot be absorbed and stored properly.

5. 11 a.m.: Cigarettes for milk tablets plan

Tired from work, do you light up a cigarette? Smoking is a very bad habit, which brings many health problems, including causing calcium loss in the body. For the health of you and those around you, you should quit smoking as much as possible. You might as well use milk tablets instead of cigarettes, so that you can take in the rich calcium and sweet taste together.

6. 12 noon: A sumptuous Japanese meal

We advocate taking in various nutrients needed by the body through daily diet, and there are many foods rich in calcium. In terms of main ingredients, we strongly recommend seafood products, including salmon, sardines, caviar, prawns, kelp, etc. In this case, a Japanese meal is a good choice.

7. 2pm: Drink mineral water

Many people feel tired at this time, and then choose to drink strong tea to refresh themselves. Drinking tea properly is good for the body, but if the tea is too strong, it will cause calcium loss. There is a lot of tannic acid in tea leaves. After tannic acid combines with calcium ions, it is difficult to dissolve in water and cannot be absorbed by the human body. So if you want to supplement calcium, you can choose to drink mineral water.

Before going to bed at night, it is recommended that men do not do things that will excite themselves, such as watching movies or reading novels, etc. Instead, they should go to bed as early as possible, preferably before 10 o'clock in the evening. Before going to bed, you should drink a cup of yogurt, which can not only play a calming role, but also supplement a certain amount of calcium.