Calcium Deficiency in Women: Calcium deficiency in women weakens the bones and has a bad effect on health. Know its symptoms, causes, and ways to avoid it.
Calcium Deficiency in Women : Calcium is the most important thing in our bodies. It not only strengthens bones and teeth but is also necessary for the heartbeat, the functioning of nerves, and muscle strength. Calcium deficiency is especially seen in women. The main reason for this is hormonal changes, pregnancy, breastfeeding and changes in the body after menopause .
According to Dr. Prerna Chauhan , if calcium deficiency is not cured in time, women may face problems like osteoporosis , weakening of bones and constant fatigue .
Main causes of calcium deficiency in women
- Hormonal changes – After menopause , the estrogen hormone decreases, which causes calcium levels in the body to decrease rapidly
- Pregnancy and breastfeeding – during this time the woman's body uses more calcium to meet the baby's needs
- Irregular diet – Not including calcium -rich foods like milk, yogurt and green vegetables in the diet leads to deficiency
- Lack of physical activity – sitting for long periods of time and lack of exercise affects bone strength
- Excessive caffeine and junk food – Excess tea, coffee and processed food flushes calcium out of the body
Symptoms of Calcium Deficiency
- Pain in bones and joints
- Weakening or early loss of teeth
- muscle strains and spasms
- Fatigue and weakness
- brittle nails
Main sources of calcium for women
- Dairy products – milk, yogurt, cheese and buttermilk are excellent sources of calcium
- Green leafy vegetables – eat spinach, fenugreek, bathua and mustard greens
- Dry fruits and seeds – almonds, figs, sesame seeds and flax seeds are rich in calcium
- Seafood – fish and shrimp are good sources of calcium for those who eat them
- Supplements – Calcium and Vitamin D medicines can be taken as per the advice of the doctor
Easy ways to avoid calcium deficiency
- Sit in the sun for 15 minutes every day to get vitamin D
- Regular exercise, especially yoga and walking , helps build stronger bones
- Stay away from junk food , excess salt and cold drinks
- Include calcium and protein rich foods in your diet
