Calcium is important for strong bones; However, calcium levels start decreasing in women after the age of 30. Unfortunately, women often do not pay attention to this problem in time, due to which this problem gradually turns into osteoporosis.
Therefore, it is very important to identify calcium deficiency early. Let us know what are the symptoms of calcium deficiency in women and what steps can be taken to prevent it.
5 symptoms of calcium deficiency
Muscle cramps and pain: Frequent cramps or strains in the legs, hands and arms are early symptoms of calcium deficiency. You may feel pain in your thighs and arms while walking.
Excessive tiredness and drowsiness: If you feel tired and sluggish throughout the day—even if you’ve had a good night’s sleep—it could be a sign of weak bones. This can also cause problems like ‘brain fog’ (difficulty in thinking) and dizziness.
**Bracking of nails and dryness of skin: Calcium deficiency causes nails to become thin and weak, due to which they break easily. The skin may also feel extremely dry and itchy.
Dental problems: Most of the calcium in our body is stored in our teeth and bones. When there is a calcium deficiency, teeth become weak, gums may become painful, and the risk of tooth decay increases.
Weakened bones: A broken bone from a minor injury, or persistent back and neck pain, can indicate the onset of osteoporosis—a disease caused by a severe calcium deficiency.
Symptoms of Osteoporosis
How to prevent calcium deficiency?
Eat dairy products: Milk, curd, cheese and buttermilk are excellent sources of calcium. Try to have at least two glasses of milk or a bowl of curd daily.
Green leafy vegetables: Make spinach, fenugreek, broccoli and beans a regular part of your diet. These vegetables contain both calcium and fiber in abundance.
Seeds and nuts: Sesame seeds, chia seeds, almonds and walnuts are stores of calcium. Just one teaspoon of white sesame seeds contains a lot of calcium.
Vitamin D is very important: Without Vitamin D, our body cannot absorb calcium. Therefore, make sure to stay in the sun for 15–20 minutes every day.
Limit caffeine and salt intake: Excessive consumption of tea, coffee and salt removes calcium from the body. Consume these things only in limited quantities.
