Calcium Deficiency Signs in Women: How to Prevent It

Do you have strong bones and teeth? Calcium is an essential mineral that plays a pivotal role in the growth and strength of your bones, heart, teeth, and other muscles. It also helps in building and maintaining nerve transmission, muscle function, and hormone secretion. However, low calcium or hypocalcemia is a common health condition that leads to serious complications, especially in women. It can affect women of all ages- adolescence, breastfeeding, pregnancy, and even menopause.

The human body doesn’t produce calcium on its own, and thus, diet plays a crucial role in meeting the body’s calcium requirements and preventing deficiency. In today’s guide, we will understand the causes, signs, risk factors, and prevention strategies of calcium deficiency in women. Every woman needs to consider self-care and take proactive steps to achieve optimal health.

Let’s Get Started!

1. What is the Role of Calcium in the Human Body?

Did you know that around 99 percent of the calcium in the human body is found in the teeth and bones? The rest 1 percent circulates in the blood and soft tissues. It also plays a pivotal role in building muscles and boosting nerve transmission and hormonal secretion. Since the body itself can’t produce calcium, one needs to complete the intake through a proper diet and supplements.

Unfortunately, women face the calcium deficiency the most. During menstruation, breastfeeding, pregnancy, or even menopause, hormone fluctuations can hinder the body’s ability to absorb and retain calcium. Thus, calcium deficiency is more common in women than in men.

2. Common Causes of Calcium Deficiency

Hypocalcemia or calcium deficiency affects hundreds and thousands of women every year. The common causes are:

Lack of Calcium-Rich Diet

Many women don’t pay attention to their diet, and eat anything. Self-care is the most essential thing, and it should begin with your food. Women often don’t consume dairy products, almonds, tofu, and leafy greens. These are the best sources of calcium. These days, dietary restrictions such as lactose intolerance can also limit the intake of calcium-rich food.

Vitamin D Deficiency

According to experts, Vitamin D is essential for the quick and easy absorption of calcium in the intestines. The human body goes into a denial mode when it comes to absorbing calcium without sufficient Vitamin D.

Hormonal Fluctuations

There is often a decline in estrogen levels postmenopause. This can directly affect the body’s ability to retain calcium in the bones. This makes elder women more prone to calcium deficiency and osteoporosis.

High Protein and Sodium Intake

Consuming too much salt or protein-rich food can also increase calcium excretion through urine, reducing calcium levels in bones and blood.

Medical Conditions

Hypoparathyroidism, kidney disease, type-2 diabetes, and gastrointestinal disorders can also make it difficult for the body to absorb and retain calcium.

3. Early Signs/Symptoms of Calcium Deficiency

Calcium deficiency seems to be silent in the initial stages. However, the prolonged condition can lead to noticeable symptoms and serious health concerns, such as:

• Numbness and tingling in toes and fingers
• Brittle nails
• Dry skin
• Fatigue and weakness
• Muscle cramps
• Tooth decay and gum disease
• Inconsistent heartbeat
• Frequent joint pain and fractures
• Difficult to swallow

Note: It is advised to visit the doctor as soon as you notice these or some of these symptoms. Early detection can make a world of difference.

4. What are the Serious Health Risks of Hypocalcemia in Women?

Common health risks of calcium deficiency in women are listed below:

I. Osteoporosis

Believe it or not! Millions of women across the globe, especially those above 50 years of age, have osteoporosis due to calcium deficiency. Weak bones become brittle and susceptible to fractures in the spine, wrists, and hips.

II. Cardiovascular-Related Health Concerns

Women with low calcium levels may encounter heart-related problems or irregular heartbeat. They may experience the risk of hypertension. This can be an alarming condition for women with pre-existing cardiovascular conditions.

III. Dental Conditions

Calcium deficiency can increase the risk of tooth decay or weaken the jawline. You may also lose your teeth or face periodontal disease.

IV. Pregnancy Complications

During pregnancy, women need calcium to support fetal bone development. Due to low calcium levels, the expectant mom may suffer from leg cramps, weakened bones, and even contribute to preeclampsia.

V. Irregular Menstrual Cycles

Calcium also plays a pivotal role in balancing your hormones. This means deficiency can lead to irregular periods and elevated premenstrual symptoms.

Practical Tips to Prevent Calcium Deficiency

As soon as you encounter the symptoms, focus on increasing the intake of calcium in your body. Below are some practical tips to help prevent calcium deficiency in women:

1. Take Calcium-Rich Food in Your Diet

Start with the basics! This is one of the easiest things you can do to increase your calcium intake. Include the following items in your diet:

• Dairy products like yogurt, cheese, and milk
• Leafy green vegetables like broccoli, kale, and bok choy
• Plant-based milk if you’re lactose intolerant
• Fish, particularly salmon
• Almonds and sesame seeds
• Chickpeas, tofu, and lentils

Tip: An adult woman needs around 1,000 mg of calcium daily.

2. Sufficient Vitamin D Intake

Without vitamin D, calcium won’t be able to be absorbed in your body. The best source of Vitamin D is sunlight, especially morning sunlight. Also include egg yolks, fortified products, and fatty fish in the diet. You can also take supplements if you live in a region with limited sunlight.

3. Reduce the Consumption of Alcohol, Caffeine, and Salt

Did you know that excessive consumption of caffeine, salt, and alcohol causes calcium deficiency? It may discrete calcium through urine. So, it is better to cut back your consumption or make moderate changes to keep yourself healthy.

4. Regular Workout is a Key

Don’t restrict yourself to routine walking. You should hit the gym for weight workouts to keep your muscles strong. Strength training can stimulate bone formation and boost density. Combine your workout with dancing and Zumba to stay fit and active.

5. Include Calcium Supplements

Women may not meet the necessary calcium intake through food. Thus, they need supplements. However, it is important to choose the calcium carbonate or calcium citrate supplement. Also, take it in divided doses because the human body absorbs 500 mg at a time. Do not consume excessive doses and always consult your healthcare provider.

Conclusion

Calcium deficiency in women is a common condition, but preventable. With proper diet, lifestyle, and the right supplements, you can develop strong bones and good health at every stage of your life. Remember that strong bones come when you take care of your health without fail. So, visit your healthcare provider regularly and understand early signs in your body to prevent prolonged health risks and conditions.

FAQ: Calcium Deficiency in Women

1. What is the potential risk of taking too much calcium?

Consuming too much calcium may cause serious heart-related conditions, such as a heart stroke or attack. Excessive calcium may accumulate in the arteries that deliver blood to the heart. These calcium deposits, over time, can block your arteries, causing heart-related problems. So, it is always good to consult a doctor to include or increase your calcium intake.

2. Is calcium deficiency reversible?

Yes, calcium deficiency is reversible by increasing calcium intake and supplements in your diet. It is good to include dairy products, leafy vegetables, and certified supplements. However, the success depends on the underlying severity and other critical factors. So, it’s better to consult your healthcare provider.

3. How do lifestyle changes prevent calcium deficiency?

Appropriate modification in your lifestyle can play a crucial role in preventing calcium deficiency. You should always focus on eating calcium-rich foods, increasing your vitamin D intake via sunlight, and engaging in strength training three to four days a week. Furthermore, say no to alcohol, smoking, and excessive sodium diets to keep your bones healthy.

4. At What Age are Women Most at Risk for Calcium Deficiency?

Women are more susceptible to calcium deficiency, especially past the age of 45. However, some studies also showed that adolescents need more calcium for bone development, while pregnant and lactating women also suffer from low calcium as the body demands more calcium for fetal bone development.

So, it is advisable to have regular blood tests to monitor calcium levels in your body, especially during pregnancy and perimenopause.