#Health and Hygiene

Must Know Ways To Fix Calcium Deficiency in Women

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Women face calcium deficiency as a result of many factors, that range from hereditary to poor food intake. Some of the factors that can reduce calcium in our body/bones are improper diet, eating at irregular intervals, and insufficient calcium intake. The key role of calcium is to help build strong bones and teeth. It also helps in regulating muscle contractions, including heartbeat, and making sure that blood clots normally. 

Long-term calcium deficiencies have serious effects on the body, often resulting in osteoporosis. Here are must-know ways to combat calcium deficiency: 

  • Calcium Intake 

Doctors recommend that you get as much of your daily calcium needs as possible from food and use only low-dose supplements to make up any shortfall. Premenopausal females are recommended to consume at least 1000 mg of calcium per day in food, drinks, and supplements. As bones age, they deplete calcium, so postmenopausal should consume at least 1200 mg per day. 

Good food sources of calcium are:

  • Dairy products – low-fat milk, cheddar cheese, cottage cheese, yoghurt
  • Dark green vegetables – Chinese cabbage, broccoli, kale, turnips
  • Soya beans or Tofu
  • Fortified soy milk
  • Fortified orange juice
  • Vitamin D Intake

Vitamin D also helps in keeping bones strong and healthy. Once this mineral is taken orally or from sunshine exposure, it gets converted to an active form of the vitamin. It is that active form that promotes optimal absorption of calcium from your diet.

The recommended daily amount of Vitamin D for postmenopausal women is 800 International Units (IU). Carefully planned sunlight is a good source of vitamin D. You can also consult your physician on what vitamin D supplements you should take.

Some sources of vitamin D are:

  • Cod liver oil
  • Tuna, swordfish, salmon
  • Mushrooms
  • Orange juice
  • Milk (vitamin fortified)
  • Fortified cereals
  • Tofu
  • Egg yolks
  • Exercise

A study, which was published in the European Journal of Preventive Cardiology, finds that higher levels of vitamin D are associated with greater exercise abilities. Bones react to the weight by building themselves up and getting stronger. 

Must Know Ways To Fix Calcium Deficiency in Women

Some of the recommended exercises to make up for calcium deficiency are:

  • Walking
  • Hiking
  • Jogging
  • Dancing
  • Aerobics
  • Climbing stairs
  • Lifting weights
  • Jumping rope
  • Racquet sports
  • Avoid Sedentary Lifestyle

Sedentary behaviours such as sitting, lying, and screen time, using very little energy make you prone to osteoporosis. Women working in desk jobs in offices should break up sitting time with brief periods of weight-bearing activity. 

Remember, proper exercise and diet may not be enough to stop bone loss caused by medical conditions, menopause, or lifestyle choices such as tobacco use and excessive alcohol consumption. If you are diagnosed with low bone mass, ask what medications might help keep your bones strong.

 

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