How to supplement calcium deficiency after childbirth
Postpartum calcium deficiency is a common problem faced by many new mothers. Due to the increased demand for calcium during pregnancy and lactation, as well as the need for body recovery after childbirth, calcium supplementation has become an important part of postpartum health management. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with detailed answers to the causes and symptoms of postpartum calcium deficiency and scientific calcium supplementation methods.
1. Causes of postpartum calcium deficiency
Postpartum calcium deficiency is mainly caused by the following factors:
| Reason | Description |
|---|---|
| Calcium consumption during pregnancy | Fetal bone development requires a large amount of calcium, and maternal calcium reserves are given priority to the fetus. |
| Lactation needs | The calcium content in breast milk is stable. During lactation, about 200-300mg of calcium is lost through milk every day. |
| Insufficient dietary intake | Postpartum loss of appetite or unreasonable diet leading to insufficient calcium intake |
2. Common symptoms of postpartum calcium deficiency
| Symptoms | frequency of occurrence |
|---|---|
| Back pain | 85% |
| cramps | 72% |
| joint pain | 68% |
| loose teeth | 35% |
| Insomnia and dreaminess | 42% |
3. Scientific method of calcium supplementation
1. Dietary calcium supplement
| food | Calcium content (mg/100g) | Recommended serving size |
|---|---|---|
| milk | 120 | 300-500ml daily |
| tofu | 138 | 3-5 times a week |
| tahini | 1170 | 10-15g daily |
| Shopee | 991 | 2-3 times a week |
| Rapeseed | 108 | 200g per day |
2. Calcium supplementation
| Calcium type | Features | Recommended dosage |
|---|---|---|
| calcium carbonate | High in calcium, need to be taken with meals | 500-600mg daily |
| calcium citrate | Well absorbed and not affected by gastric acid | 400-500mg daily |
| Calcium lactate | High solubility, suitable for people with sensitive stomachs | 400mg daily |
3. Methods to promote calcium absorption
| method | Principle | Implementation recommendations |
|---|---|---|
| Vitamin D supplement | Promote intestinal calcium absorption | 400-800IU daily |
| Moderate exercise | stimulate bone formation | Walk for 30 minutes every day |
| bask in the sun | Skin synthesis of vitamin D | 15-30 minutes daily |
4. Precautions
1. Supplement calcium in an appropriate amount. Excessive calcium supplementation may cause constipation, stones and other problems.
2. It is best to take calcium supplements in divided doses, no more than 500mg each time, to improve the absorption rate.
3. Avoid taking it with foods containing oxalic acid and phytic acid, such as spinach, tea, etc.
4. The daily calcium requirement of lactating mothers is 1000-1200mg, and the insufficient dietary intake can be supplemented by calcium supplements.
5. If the symptoms are severe, it is recommended to seek medical treatment to check bone density and follow the doctor's advice for treatment.
5. Expert advice
According to recent popular health science content, many experts recommend that postpartum calcium supplementation should continue until the end of lactation, and adequate calcium intake should be ensured for at least 6 months. At the same time, calcium supplementation should be combined with appropriate exercise and a nutritionally balanced diet to achieve the best results.
In short, postpartum calcium deficiency is a preventable and controllable problem. Through scientific dietary adjustments, reasonable calcium supplements and a healthy lifestyle, new mothers can completely avoid the troubles caused by calcium deficiency and lay a good foundation for their own health and the growth of their babies.
check the details
check the details
en
