What to do if your toenails are broken

It is common for toenails to be broken. There are many reasons for this symptom. For example, if you have onychomycosis, it may cause symptoms of broken toenails. In addition, if the body is deficient in calcium, it may also cause this situation. At this time, the patient is prone to osteoporosis. Today we will learn about how to supplement calcium and how to supplement calcium in daily life.

How to supplement calcium

1. Get at least 20 minutes of sun exposure every day

As we all know, sun exposure can supplement sufficient calcium and prevent osteoporosis. Vitamin D3 accounts for more than 90% of the vitamin D content in the human body. The production of vitamin D3 mainly depends on the skin's exposure to sunlight's ultraviolet rays. Sun exposure plays a very critical role in the production and conversion of vitamin D and calcium absorption.

Experts say that it takes at least 20 minutes of sun exposure every day to be effective, and you can't sit indoors or sunbathe through glass. You should draw the curtains and open the windows, or go out and sunbathe directly in the garden. Moreover, ladies often apply sunscreen and use parasols, which will affect the effect of sunbathing. "If the SPF value of sunscreen is over 10, your sun exposure is in vain. Parasols also basically block the formation of vitamin D in the body and affect the absorption of calcium."

2. Drinking bone soup is not as good as drinking milk

Housewives often like to use high-quality pork bones to make soup, believing that they are rich in nutrients and can best supplement calcium. Is this really the case? Experts say: "Pig bones contain a certain amount of calcium, but 99% of this calcium is stored in the bones. No matter whether you are boiling the soup or cooking it over a long fire, it cannot be completely dissolved in the soup." Experts say that the calcium in the bones exists in the form of calcium compounds such as tricalcium phosphate, most of which are insoluble or difficult to dissolve in water. Calcium can only be absorbed by the human body when it becomes an ion and enters the intestines. Milk, yogurt, green leafy vegetables, soy products, sesame paste, dried shrimps, etc. are all calcium-rich foods.

3. Drink coffee with milk but no sugar

Many studies have shown that the caffeine in coffee has a diuretic effect, which increases the excretion of calcium in urine and promotes the secretion of calcium in the small intestine. The amount of calcium loss is proportional to the amount of caffeine intake. To make up for this shortcoming, I don’t add sugar to my coffee every time, but I always add milk. Milk is rich in calcium. 200 ml of whole milk contains about 236 mg of calcium, and 200 ml of skim milk contains about 244 mg of calcium.

4. Exercise strengthens bones

"Spring is the season for calcium supplementation, which is to make up for what was lost in winter." Experts point out that we should increase our physical activity in spring to achieve maximum bone strength. Bones require moderate mechanical loads, which come primarily from muscle contraction and gravity. Weight-bearing exercises such as walking and running can help improve bone strength. Non-weight-bearing exercises such as swimming and cycling are not as effective as weight-bearing exercises and can only improve muscle strength.