During the adaptation period for new habits (IMR), the body still needs balanced nutrition to fight disease. Nutrition plays an important role to increase endurance. One of them, consumption of calcium is useful for improving overall body health.
The reasons and benefits of calcium need to be consumed during IMR
Don’t forget to include foods that contain calcium every day. The World Health Organization (WHO) advises to eat a balanced nutritious diet amid the COVID-19 pandemic. One of the minerals that still need to be consumed is calcium .
Calcium certainly plays an important role for everyone’s health. Here are some food sources of calcium that you can consume:
- Milk, cheese and other dairy products
- Green leafy vegetables: broccoli, cabbage, okra, spinach
- Soya milk
- Calcium supplement
Then, what are the benefits and importance of calcium consumption in IMR? Find out the answer below.
1. Strengthens bones even though they are not very active
In the period of adapting to new habits , the government still recommends that people stay at home if there is no urgent need to travel. Just doing activities at home, such as working and doing business, sometimes makes us less physically active.
Despite optimizing the time we exercise at home, we need to maintain healthy bones during the COVID-19 pandemic. Consumption of calcium has benefits in strengthening and maintaining bone strength. Strong bones are certainly not easily brittle and support you in other physical activities.
Don’t forget to pay attention to your daily dose of calcium. Men and women ages 19 to 50 need at least 1000 mg of calcium every day. Meanwhile, men and women aged 51 years and over need a daily calcium intake of 1000 to 1200 mg.
2. Avoid the body from osteoporosis
When the body lacks calcium for a long time, the risk of osteoporosis can lurk. Consumption of calcium every day can provide benefits in maintaining bone density.
Not only that, as we get older, a person’s bone mass will decrease. Even though this is a natural process of the body, we still need to maintain its health. If left untreated, it could be osteoporosis in the future.
Therefore, you need to consume calcium every day to protect bone density . Including in this AKB period. The long-term benefit of consuming calcium is that it reduces the risk of osteoporosis in the future. Don’t forget to sunbathe every morning, so that vitamin D from the morning sun can help the absorption of calcium into the body more optimally.
3. Maintain endurance
Apart from food intake, calcium can also be obtained from supplements. Choose a calcium supplement that can maintain the body’s overall resistance. You can choose a calcium supplement that contains vitamin C in the form of Ester C and vitamin D3 at the same time, because it has synergistic benefits for the body.
Ester C can protect the body from infectious diseases by activating immune cells to fight inflammation. This form of vitamin C can also protect the respiratory system and the body as a whole. Meanwhile, vitamin D3 has a continuous benefit with calcium in strengthening bones. Vitamin D is also useful for increasing the response of the immune system and improving the function of the body’s immune cells.
Therefore, it is better to consider the consumption of calcium supplements that are added with the content of Ester C and vitamin D3 so that the body gets the overall benefits.
4. Controlling blood pressure
Calcium consumption also contributes benefits in controlling blood pressure. This mineral can help flex blood vessels. Calcium helps blood vessels relax and tense up when needed.
Research from the Cochrane Database of Systematic Reviews says calcium can balance blood pressure in both men and women. With a note, calcium is consumed according to the recommended dosage, which is 1000 mg.
The body that rarely moves has a risk of high blood pressure. Therefore, it is necessary to assist with calcium intake during the IMR period to maintain normal blood pressure.
Stay wise when taking calcium supplements
You already know that the normal intake for calcium supplements is at least 1000 mg. You can also take organic calcium supplements that contain essential vitamins, such as Ester C and vitamin D3.
Of course, these supplements are safe for consumption in the long term as long as you follow the rules of use, so that calcium consumption can reap benefits that are good for the body. In addition, the Ester C content in supplements is also safe for consumption because this form of vitamin C is safe for the stomach.
Don’t forget to stay physically active for at least 30 minutes every day during IMR. You can also exercise in the morning sun so that calcium is absorbed optimally in the body.