How to avoid calcium deficiency – “Calcium” one of the imperative mineral needed by our body. To have good bone strength and for carrying out other functions, calcium is needed by our body. Mostly the calcium is stored by teeth and bones. Calcium provide hardness and structure to the teeth and bones. Brain needs calcium to carry messages to different parts of the body and muscles need calcium for the movement. Not only this calcium is also needed for blood circulation through different parts of the body by blood vessels. It also affect all the functions of the body by helping in release of enzymes.
Hence calcium is one of the crucial minerals needed by our body. Its imperative to maintain the calcium level in our body to ensure its healthy working. The dose of calcium one requires purely depends on their age. The requirement increases with the age. Baby requires less calcium as compared to the adults.
Calcium deficiency side effects
If you do not have required calcium levels then you are prone to the risk of various diseases.
Osteoporosis and bone health: Calcium can be termed as lifeline of the bones. After the age of 30, the bones of our body starts losing calcium. But the risk can be avoided by maintaining proper calcium level by practicing active lifestyle. Osteoporosis is a disease that is seen at older age especially in women in which the bones become weak and fragile and is at verge of risk of fractures. Hence one must exercise daily and have good intake of calcium for strong bones.
- Cancer : Good calcium level can also save you from the risk of colon cancer.
- Heart diseases: Appropriate levels of calcium helps in preventing cardiovascular diseases. But it Is important to know that high levels of calcium can also lead to heart diseases
- Hypertension : Taking enough calcium required by the body also protects you from the risk of high blood pressure.
- Preeclampia : It is a condition in which pregnant women faces hypertension and kidney problems and sometimes it can this serious even it can cause death of pregnant women as well as baby.
- Kidney stones: Calcium supplements, if consumed more than required can cause kidney stones. Calcium gained from food can never cause kidney stones.
- Weight loss: Calcium intake also have a big hand in losing weight. Whereas calcium gained from food has nothing to do with the weight loss.
Symptoms of Calcium intake
Problems in muscles: Feeling pain in underarm, thighs, shoulder is one of the symptoms of the calcium deficiency. It leads to numbness and tingling of hands.
- Fatigue : Improper sleep is the consequence of improper calcium intake. Deficiency of calcium can made people feel sluggish and low on energy. It makes people experience high fatigue levels.
- Skin and nail effects: Calcium deficiency can cause irritation in skin leaving it dry and red. Not only this it can also make your nails weak hence making them more brittle.
- Osteoporosis : It is a disease in which bones become weak and fragile in old age due to inadequate supply of calcium in the body.
- Dental problems and depression: Improper calcium intake can affect your teeth, mood disorders and mental state as well.
- Due to above mentioned reasons it is very important to avoid calcium deficiency.
How can calcium be consumed?
Calcium can be consumed in many ways:
Calcium-rich diet: One of the convenient way of taking calcium is by taking a diet rich in calcium. Your diet must include foods like dairy products such as milk, cheese, yougurt, soy milk, tofu and nuts and seeds.
Calcium supplements: Calcium supplements is also one of the best way of consuming calcium. But its is imperative to fix the dose of calcium first from your doctor as it can also have side effects on your health. As discussed earlier, both high and low levels of calcium can be harmful for your health, hence it is mandatory to maintain the appropriate level.
Calcium and healthy eating
Good eating habits are a lot necessary for healthy body. “Your diet must not be good looking but good serving too”. Almost food contains all the vitamins minerals and nutrients needed by our body, which if taken in an improper way can cause deficiencies which even cannot be cured by taking supplements. Hence “Healthy diet, healthy you”.
“Neither high nor low let the calcium be maintained in flow”, it is rightly said that both the high and low levels of calcium are dangerous hence it must be maintained to the required level only. Also prefer a healthy lifestyle and keep your moving. Make exercising your routine. Go for milk instead of tea. All above are the some ways by which you can maintain calcium level.