Have you ever felt sudden cramps in your legs or tingling in your fingers? Do your nails break easily? If yes, then you need to pay attention. These small signs can be a sign of calcium deficiency in your body.
Yes, calcium is not only important for strong bones. It is equally important for other functions of the body. According to Dr Upasana Parva Kalra, clinical nutrition and dietetics expert, Max Healthcare, Delhi, calcium also helps regulate heartbeat, maintain proper functioning of muscles and maintain nerve health. Despite this, many people ignore their calcium levels and face many problems. In this article, we will explain why calcium is important, what are its symptoms and signs. Let’s find out.
Why is calcium important?
Calcium is an essential mineral for your body. It’s no secret that calcium is important for strong bones, but it’s equally important for other functions too. In fact, about 99% of the calcium in your body is found in your bones, which makes them strong. The remaining 1% is found in your blood and soft tissues, which help with many vital functions, such as muscle movement, nerve messaging, blood clotting, heart rate, and hormonal function. If you don’t get the calcium you need from your diet, your body takes calcium from your bones, which can lead to weak bones and other health problems over time.
Symptoms and signs of calcium deficiency
Muscle cramps or tremors, especially in the legs or back
Tingling or numbness around the fingers or mouth
always feeling tired or lacking energy
weak or easily breaking nails
dental problems, such as decay or gum irritation
Frequent broken bones, even from minor injuries
Slow growth or weak bones in children
irregular heart rate or heart disease
Loss of memory, difficulty concentrating, or mental weakness
According to Dr. Kalra, older people, especially post-menopausal women, are more prone to thinning bones, which can lead to problems like osteopenia or osteoporosis.
Common causes of calcium deficiency
1. Poor diet (e.g., not eating dairy products, green leafy vegetables, or fortified foods)
2. Vitamin D deficiency, which prevents the body from absorbing calcium properly.
3. Hormonal problems
4. Celiac disease, intestinal inflammation or kidney problems
5. Menopause, which causes bone strength to decrease over time.
6. Pregnancy, because during this time the body needs more nutrition.
7. Some medicines, which can affect the balance of calcium in the body.
How to increase calcium?
If you are deficient in calcium, you do not need to take supplements. You can easily compensate for this deficiency by making small changes in your diet and lifestyle. Include these foods in your diet: If you want to fulfill your calcium deficiency, include calcium-rich foods in your diet. Milk, curd, cheese, green leafy vegetables, dry fruits and seeds, fish and fortified foods contain good amounts of calcium.
Make these changes in lifestyle: You need to make changes in your lifestyle also. To get Vitamin D, sit in the sun for 10-15 minutes daily. Additionally, take walks, do yoga or weightlifting exercises and avoid smoking, excess caffeine and alcohol, as these can weaken bones.