In today's changing lifestyles, people's diets and physical activities have been significantly impacted. As a result, many serious health problems are emerging at a younger age. One of these is bone weakness, the primary cause of which is considered to be calcium deficiency. Health experts believe that if calcium deficiency is not addressed in time, it can weaken bones, leading to serious conditions like osteoporosis.
Calcium Deficiency in India: A Serious Concern
Many studies have revealed that a large number of people in India, from children to the elderly, are struggling with calcium deficiency. Especially in urban areas, approximately 60% of school-going children and adolescents have been found to be affected. This figure is even more concerning because childhood and adolescence are periods of rapid bone development. Insufficient calcium intake during this time can lead to serious consequences later in life.
Why is Calcium Important?
Calcium is the most important mineral for b bones and teeth. It is also crucial for muscle contraction, nerve function, heartbeat, and hormone release. 99% of the body's calcium is stored in bones and teeth. When blood calcium levels are low, the body draws calcium from the bones to meet the demand, weakening them.
Causes of Calcium Deficiency
- Decreased Absorption with Age: As we age, the body's ability to absorb calcium decreases. After the age of 50, this problem can become more serious.
- Hormonal Changes: Particularly in women, estrogen deficiency after menopause weakens bone structure.
- Vitamin D Deficiency: Vitamin D plays a crucial role in calcium absorption. If vitamin D levels are low, the body cannot effectively utilize calcium, regardless of intake.
- Unbalanced Diet: The current dietary trends, characterized by excessive consumption of junk food, caffeine, soda, and a lack of nutritious foods, contribute to this problem.
- Kidney and Liver Diseases: Impaired function of these organs can affect calcium levels.
Symptoms of Calcium Deficiency
- Muscle cramps
- Tingling or numbness in hands and feet
- Brittle nails
- Weak teeth
- Fatigue and weakness
- Bone pain or frequent fractures
How to Address Calcium Deficiency?
1. Consume Calcium-Rich Foods
- Milk and dairy products: such as yogurt, cheese, buttermilk
- Leafy green vegetables: such as spinach, mustard greens, fenugreek, cabbage
- Nuts and seeds: especially almonds, sesame seeds, flax seeds, and sunflower seeds
- Fish: especially small fish like sardines and salmon
- Soy products: such as tofu and soy milk
- Figs and dates: these also contain good amounts of calcium
2. Don't Forget Vitamin D
- Sit in the sun for 15-20 minutes daily
- Consume egg yolks, mushrooms, and fatty fish
- Vitamin D supplements can be taken as advised by a doctor
3. Regular Exercise
- Weight-bearing exercises such as walking, running, yoga, and stretching are extremely beneficial for maintaining b bones.
4. Avoid Smoking and Alcohol
- Both these substances reduce bone density and increase calcium deficiency.
Expert Opinion
Health experts believe that calcium deficiency can be prevented by making small lifestyle changes. A significant portion of the Indian population still does not meet the minimum calcium requirements. Women and children are particularly affected by this nutrient deficiency.
According to the Indian Council of Medical Research, an adult needs about 1000 mg of calcium daily, while this requirement can reach 1200-1300 mg in adolescents and pregnant women.
Home Remedies
- Mix half a teaspoon of sesame seeds in a glass of milk daily and drink.
- Eat 5-6 soaked almonds and figs on an empty stomach in the morning.
- Wheat and chickpea sattu is also a good source of calcium.
- Include buttermilk and lassi in your daily diet.
Ignoring calcium deficiency can lead to major bone diseases in the future, such as osteoporosis. It is best to make appropriate changes to our diet and lifestyle now to strengthen our bodies. Women and the elderly, in particular, need to pay special attention to calcium intake.
