Women are more vulnerable to calcium deficiency because of various physiological and lifestyle factors. Estrogen is an important factor in the absorption of calcium and maintenance of bone density. At the time of menopause, the rate of bone loss increases due to a decrease in estrogen levels, thereby increasing the chances of osteoporosis. Women’s calcium requirements increase during pregnancy and breastfeeding to support the developing baby. If the dietary intake is not sufficient, the body draws calcium from the mother’s bones, thereby weakening them.
How calcium deficiency affects women
Osteoporosis, a condition characterized by brittle and porous bones, is one of the most significant threats of prolonged calcium deficiency. It develops silently over the years as bone density decreases. Women with osteoporosis are at higher risk of fractures, particularly in the hips, wrists, and spine. These fractures can lead to reduced mobility, chronic pain, and a diminished quality of life.
Calcium is important for teeth. Deficiency of calcium can result in weakening of the jawbone, which may eventually lead to tooth loss and cavities and gum diseases. Many women do not associate their dental problems with a calcium deficiency due to lack of awareness.
Calcium is involved in controlling heart functions. Deficiency can cause an imbalance in the blood’s calcium concentration, which can affect the heart rhythm and increase susceptibility to cardiovascular diseases such as hypertension.
Low calcium levels can impair muscle contraction and nerve signaling, causing symptoms like muscle cramps, spasms, or weakness. While these issues may seem minor initially, they can progress if the deficiency is not addressed.
Calcium deficiency during pregnancy can lead to preeclampsia, a condition characterized by high blood pressure and damage to organ systems. It can also affect fetal bone development and increase the risk of low birth weight or preterm delivery.
How to address calcium deficiency?
A diet rich in calcium is a priority for women in order to fulfill their daily requirements. Some excellent sources are dairy products such as milk, cheese, yogurt, and leafy green vegetables such as spinach, as well as fortified foods such as cereal and orange juice. Women should also get adequate exposure to the sun, in addition to foods containing vitamin D, such as fatty fish, egg yolks, and fortified products.
If dietary intake is inadequate, supplements may be required. Again, these should be obtained under medical supervision to minimize the risk of kidney stones or cardiovascular problems.
Bone density can be maintained with weight-bearing exercises such as walking, jogging, and strength training, which reduces calcium-related bone loss.
Reduce consumption of caffeine, alcohol, and high-sodium foods because these interfere with calcium absorption or increase its excretion.
Regular bone density tests and health check-ups are also useful in detecting signs of calcium deficiency early and in time for intervention.
