Winton Eliott
Calcium is an essential mineral for our bodies, as it helps to build and maintain healthy bones, teeth, muscles, and nerves.
When the body does not get enough calcium, it can lead to serious health issues.
It is important to make sure that you are getting enough of this important mineral to keep your body functioning optimally.
In this article, we will explore the consequences of not getting enough calcium and what you can do to make sure you get adequate amounts in your diet.
What happens when you don’t get enough calcium?
There are a number of health issues that can arise when you don’t get enough calcium in your diet. These include:
Osteoporosis
Osteoporosis is a condition in which bones become brittle and weak, increasing the risk of fractures.
Without adequate calcium intake, bones can lose density and become more prone to breaking.
This is especially true for post-menopausal women, who are at an increased risk due to hormonal changes that make it harder for the body to absorb calcium.
Additionally, people who are lactose intolerant or vegan may be at an increased risk of developing osteoporosis due to lower calcium intake.
Muscle weakness
Calcium helps the body contract and relax muscles, which is essential for muscle strength.
Without enough calcium, muscles can become weak and could lead to fatigue, cramps, and even paralysis.
People who do not get enough calcium may experience muscle pains and aches due to a lack of the mineral in the body’s muscles.
Additionally, people with chronic conditions such as diabetes or kidney disease are at an increased risk of developing muscle weakness if they don’t get enough calcium in their diet.
Weak bones and teeth
Calcium is essential for building and maintaining strong bones and teeth.
Without enough calcium, bones can become weak and brittle, increasing the risk of fractures, breaks, or even deformities.
Additionally, without enough calcium teeth may become weak and prone to cavities.
Nerve damage
Calcium is important for the proper functioning of nerves and a lack of it could lead to nerve damage.
A deficiency in calcium can cause numbness, tingling, or even paralysis.
It is also possible that without enough calcium, people may experience difficulty with memory and cognitive function.
Nerve damage can be permanent if left untreated, so it is important to make sure you are getting enough calcium in your diet.
Heart problems
Calcium helps regulate the heart rate, as well as helps vessels relax which allows for proper blood flow throughout the body.
A lack of calcium can cause an irregular heartbeat and even contribute to high blood pressure.
Additionally, people who do not get enough calcium may experience chest pain or palpitations due to a lack of minerals in their bodies.
How to make sure you’re getting enough calcium?
There are a few simple steps you can take to make sure you are getting enough calcium in your diet. These include:
Eating calcium-rich foods
Calcium-rich foods are an excellent way to make sure you are getting enough of the mineral in your diet.
Foods such as dairy products, green leafy vegetables, nuts and seeds, and fortified cereals or juices can all help you meet your daily calcium needs.
Additionally, many foods like soy milk and orange juice are now fortified with extra calcium, making it easier to get enough of the mineral in your diet.
Taking a supplement
If you are not able to meet your daily calcium needs through diet alone, taking a calcium supplement can help ensure that you are getting enough of the mineral in your body.
Calcium supplements come in various forms such as tablets, capsules, or powder.
It is important to talk to your doctor before taking a supplement to make sure it is right for you.
Additionally, if you are already taking other medications, be sure to discuss potential drug interactions with your doctor before taking any supplements.
Getting regular exercise
Regular exercise is important for overall health and can also help you get enough calcium in your diet.
Exercise helps keep bones strong by increasing bone density and improving circulation, which can help the body absorb more calcium.
Additionally, weight-bearing exercises such as walking and running are especially effective at keeping bones healthy.
So don’t forget to include some physical activity in your daily routine to make sure you are getting enough calcium.
Limiting caffeine and alcohol intake
Caffeine and alcohol can interfere with the absorption of calcium in the body, so it is important to limit your intake of these substances.
Specifically, caffeine can reduce calcium absorption by as much as 30%, while drinking more than two alcoholic beverages per day can cause calcium to be excreted through urine.
By limiting the amount of caffeine and alcohol you consume, you can help ensure that your body is getting enough calcium.
Conclusion
Calcium is an essential mineral for the body, and it is important to make sure that you are getting enough of it in your diet.
Eating calcium-rich foods, taking a supplement if needed, getting regular exercise, and limiting caffeine and alcohol intake can all help you meet your daily needs.
So don’t forget to include calcium in your daily routine to stay healthy and strong.
