On International Women's Day 2024, it's paramount to emphasise the vital role of calcium in women's health. Adequate calcium intake is essential for maintaining strong bones, optimal muscle function, and overall well-being. This will help women stay away from a number of common health issues they face. However, many women fall short of their calcium needs, increasing the risk of conditions like osteoporosis. It's imperative for women to consult their dietitians and doctors to adopt wise dietary and lifestyle choices to ensure sufficient calcium intake, safeguarding long-term health and vitality.
Recognising calcium deficiency
It can be hard to know if you're low on calcium because the signs are subtle at first. But as it gets worse, you might notice few aspects, according to celebrity dietician Meghna Narayan who has worked with several Bollywood celebrities.
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Weak and brittle nails: When your bones don't have enough calcium, your nails can become weak.
Osteopenia: This means your bones are less dense than they should be, which can lead to osteoporosis.
Muscle spasms and cramps: Not having enough calcium can make your muscles not work as well, causing cramps.
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Confusion and memory loss: Calcium is important for your brain too, so low levels might affect how well you think.
Depression: Some studies suggest that not having enough calcium might make you feel depressed and anxious.
Fatigue and lightheadedness: Feeling tired and dizzy can be signs of low calcium.
Dental problems: Your teeth might become brittle or you might get cavities from not enough calcium.
Causes of calcium deficiency
There are a few reasons why you could be deficient in calcium:
Menopause: Women going through menopause might have lower calcium because of changes in their bodies.
Not eating enough calcium: If you're not eating foods with calcium or taking supplements, you might not get enough.
Can't have dairy: Some people can't have dairy products, which are a big source of calcium.
Low Vitamin D: You need vitamin D to absorb calcium, so if you're low on it, you might not get enough calcium either.
Follow vegetarian or vegan diets: If you don't eat meat or animal products, you might not get as much calcium.
Genetics: Sometimes it's in your genes to have lower calcium levels.
No periods: When women don't get their periods, it can affect their calcium levels.
Diagnosing calcium deficiency
Doctors can do a simple blood test to see if you're low on calcium. Normal levels are between 8.8 to 10.4 mg/dL, and anything below 8.8 mg/dL means you are deficient in this essential nutrient.
Treatment and prevention
Here's what you can ensure your body has enough calcium:
Take calcium supplements: Your doctor might give you supplements to bring up your calcium levels.
Eat calcium-rich foods: Foods like dairy products, leafy greens, and fortified juices are great sources of calcium.
Follow a healthy lifestyle: Keep a healthy weight, exercise regularly, and avoid too much alcohol and tobacco.
Take Vitamin D: Make sure you have enough vitamin D for your body to absorb calcium well.
Go for regular check-ups: Go to your doctor regularly to keep an eye on your calcium levels, especially if you're at risk.
Don't overdo supplements: Too much calcium from supplements can be harmful, so stick to what your doctor recommends. If you're going through menopause, talk to your doctor about calcium supplements.
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