Lifestyle Desk – Calcium is one of the most essential minerals for the body. It not only works to strengthen bones and teeth, but also plays an important role in the normal functioning of muscles, nerves and heart. However, calcium deficiency is more common in women than in men. This could be due to hormonal changes in the body, pregnancy, breastfeeding, menopause, Vitamin D deficiency and unbalanced diet. If this deficiency is not rectified in time, then the risk of weakening of bones, osteoporosis and fractures may increase in the future. Let us know how to overcome this deficiency.

Why do women suffer from calcium deficiency?

Hormonal changes occur in women’s body at different stages of life. During pregnancy and breastfeeding, the child gets calcium from the mother’s body, due to which there can be deficiency in women. At the same time, after menopause, the level of estrogen hormone starts decreasing, which affects the strength of bones. Apart from this, deficiency of Vitamin D also affects the absorption of calcium. If the body does not get enough Vitamin D, then calcium cannot be used properly.

Symptoms of Calcium Deficiency

Symptoms of calcium deficiency may be mild in the initial stages, but the problem may increase with time. There are some common signs.

1. pain in bones and joints
2. frequent muscle cramps
3. feeling tired quickly
4. weakening of nails
5. dental problems
6. tingling in hands and feet
7. Risk of frequent bone fractures

If these symptoms persist, it is important to consult a doctor and get checked.

How to overcome calcium deficiency through diet?

Eating a balanced diet daily is the easiest and most effective way to meet calcium needs.

1. Include milk, curd, cheese and buttermilk in your daily diet.
2. Foods like ragi, sesame, soybean and gram are good sources of calcium.
3. Green leafy vegetables like spinach, fenugreek, mustard, broccoli are also beneficial.
4. Almonds, figs and other dry fruits can be eaten in limited quantities.
5. If you are a vegetarian, plant-based milk or other fortified foods fortified with calcium can also be an option.

Not only calcium, Vitamin D is also important

Calcium provides full benefits to the body only when the level of Vitamin D is also correct. Therefore, sitting in the morning sunlight for some time every day, doing regular physical activity and if necessary, getting Vitamin D tested with the advice of a doctor can be beneficial.

Be careful before taking supplements

Many people start taking supplements on their own to overcome calcium deficiency, but it is not right to do so. Taking excessive calcium supplements can increase the risk of kidney stones and other health problems. Therefore, consume any supplement only after consulting a doctor.