Eating more dairy products can reduce falls in the elderly? What are the benefits of calcium supplementation in preventing osteoporosis?

How much milk should we drink every day? Should middle-aged and elderly people eat dairy products every day? Some people think they should, saying that it is good for calcium supplementation and can also increase protein supply. Some studies also say that calcium supplementation is not good for preventing osteoporosis. Some literature claims that eating more dairy products is more likely to cause fractures. There are news reports that taking too much calcium can cause heart disease. There are many different opinions. How is the safest way to eat dairy products?

Studies have shown that it can reduce the risk of fractures. A nutritional intervention research article recently published in the British Medical Journal (BMJ) stated that it is better for elderly people to eat enough calcium and protein every day.

The researchers divided the elderly with an average age of 86 into two groups, one for the control group and the other for the nutritional intervention group. At the beginning of the study, the two groups of elderly people were not lacking in vitamin D, but their protein intake was a bit low, with a daily calcium intake of 700 mg (which is also more than the average Chinese intake of 400 mg) and a protein intake of 58 grams. During the study, the elderly in the nutritional intervention group added an extra half a catty of milk, 20 grams of cheese or 100 grams of yogurt every day. In this way, their daily calcium intake increased to 1142 mg and protein intake increased to 69 grams.

Two years later, when the two groups of elderly people were compared in terms of fall risk, fracture risk and hip fracture risk, it was found that the group with increased calcium and protein intake performed significantly better: bone density increased slightly, fall risk decreased by 11%, fracture risk decreased by 33%, and hip fracture risk decreased by 46%.

However, in Europe and the United States, calcium intake is not a shortcoming of dietary nutrition, and eating more may not be of much use. In comparison, supplementing vegetables, fruits, beans, and increasing the intake of potassium, magnesium, and vitamin K may be more helpful for bone health.

However, for Chinese people, calcium has always been a nutritional shortcoming for most people. Especially for the elderly, eating enough protein is very important for maintaining muscle. When muscles decay, it is easier to fall and fracture. Numerous studies have shown that whey protein in milk is also good for maintaining muscle.

There is no evidence to increase cardiovascular disease. Due to different eating habits, epidemiological survey data from the United States and Europe may not be suitable for China. In addition, the amount of "eating more" they say and what we think of as "eating more" is also different. For example, their study "more calcium doubles the risk of cardiovascular disease" stated that compared with people who consume 600 to 1000 mg of calcium per day, when it reaches 1400 mg, the all-cause mortality rate increases by 40%, the risk of death from cardiovascular disease increases by 49%, and the risk of ischemic heart disease increases by 114%.

Is it scary? Actually, this danger has nothing to do with most Chinese people. Our average daily dietary calcium intake is only about 400 mg. Even if you drink an extra pound of milk (about 500 mg of calcium) or take 500 mg of calcium tablets, it is still within the reasonable range of 1,000 mg mentioned in the study.

So, will eating a lot of dairy products from an early age increase the risk of cardiovascular disease? A recent study also gave a hint: it seems not. Finnish researchers have been tracking 1,029 children aged 3 to 18 since 1980 and investigating their diet. The calcium intake of the respondents in their childhood and adolescence varied, with an average of more than 1,000 mg per day. The same is true after adulthood, with calcium intake remaining above 1,100 mg. However, there are great differences between individuals. Judging from the standard deviation, there are those below 800 mg and those above 1,400 mg. The main source of calcium is dairy products. However, it is unlikely to be lower than our average of 400 mg.

In 2001, 2007 and 2011, the respondents were carefully examined after adulthood to measure important data related to cardiovascular disease risk, including blood pressure, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglycerides, carotid media thickness, arterial pulse wave velocity, carotid compliance, Young's elastic modulus and vascular hardness index. Data analysis shows that after eliminating the influence of other interfering factors, it was not found that the respondents' long-term consumption of calcium exceeding the recommended amount was associated with cardiovascular disease risk factors. In other words, the respondents ate more than 1,400 mg of calcium (dairy products) from childhood to the twenty or thirty years after they grew up, and there was no result that cardiovascular health indicators deteriorated. Of course, the respondents are currently only 34 to 49 years old, and it is impossible to determine what will happen to them when they are old.

Some people worry that excessive intake of milk will cause calcium loss, but this is unnecessary. Even if you drink 1 catties of milk a day, it only adds 15 grams of protein (calculated based on 3% content). According to the dietary guidelines, about 50 grams of chicken (10 grams of protein), 1 egg (6 grams of protein), and 50 grams of fish (8 grams of protein) can provide about 24 grams of protein per day, plus 15 grams of 1 catties of milk, a total of 39 grams, and the intake of animal protein is not enough to cause calcium loss. What's more, most Chinese people don't even drink half a pound of milk a day.

The elderly should pay attention to ensuring their calcium and protein intake. Whether it is milk, yogurt or cheese, eating some dairy products every day is good for maintaining muscle health and also helps prevent falls and fractures.

If you have acute or chronic allergies to milk, acne easily occurs when you drink milk, or other adverse reactions occur, then you need to avoid dairy products, but you need to add other foods, such as soy products, low-oxalate green leafy vegetables, small fish and shrimp, etc. to supplement calcium. If you are prone to bloating and diarrhea after drinking milk, you can choose yogurt. Yogurt is easy to digest and absorb, and the utilization rate of calcium is also very high (lactic acid is conducive to the absorption and utilization of minerals). It is recommended to choose yogurt varieties that are not too high in sugar (the carbohydrate content in 100 grams is less than 12 grams or less). People with thinness and indigestion can choose cheese instead of milk. In winter, if you feel that yogurt is too cold, you can mix milk, milk powder, cheese and other foods. As long as you really want to get the nutrition in it, you can always find a delicious and convenient way to eat it!