Are You Tackling Your Calcium Deficiency The Wrong Way?
Milk and dairy products have since long been touted as calcium powerhouses - and everybody, from toddlers to grandmothers, are busy downing a glass of milk a day to address their calcium needs.
Weak bones due to low calcium levels can lead to fractures, hip fractures (which can be fatal for older people) and a higher risk of osteoporosis.
However, unlike what most of us believe, having calcium-rich foods alone may not be enough to take care of that calcium deficiency. Read on to find out what really helps.
The role of vitamin D
Vitamin D plays an important role in helping the body absorb calcium. So even if you’re consuming sufficient calcium-rich foods, you could still suffer from a calcium deficiency, if you’re low on vitamin D.
To get more vitamin D, make sure you get enough sunlight by spending time outdoors every day. Some foods, such as eggs, fatty fish, specific red meats, have small quantities of vitamin D too – so consider adding them to your diet.
The K Factor
Another important factor is vitamin K. Vitamin K is a substance that helps calcium bind better to bones as well as to proteins. An optimal level of vitamin K in the body ensures better utilization of calcium. This is why when the body’s levels of vitamin K are lower, the chances of fractures are higher. In addition, low vitamin K levels also lead to unhealthy bones.
Pile up on vitamin K: Be partial to green leafy vegetables, eggs, fish, meat and veggies like cabbage, cauliflower, broccoli, Brussels sprouts, spring onions, etc. as well as fermented dairy products.
Magnesium matters
Magnesium matters a lot in our bodily processes. Magnesium plays a crucial role in calcium absorption - it converts vitamin D into a form that can better absorb calcium. It is also required for the formation of healthy bones. In addition, magnesium is an important factor in the healthy functioning of the hormone calcitonin; this makes magnesium responsible for the turnover of bones.
To eat: Make sure you include green leafy vegetables, beans and nuts (soaked almonds, cashews), whole grains, etc. Some foods, including refined sugar, refined products, alcohol, foods containing gluten, and even cooked food, can significantly lower magnesium levels in the body. Try to avoid these or keep their consumption to a minimum.
So, what next?
If you’re worried about your bone density, we recommend you get a Bone Densitometry (BMD) scan to determine the mineral levels in your bone. Your doctor can then suggest the best course of action to bring your calcium levels up, if necessary. But before taking an appointment for a BMD scan, make sure the technology offered by the centre is the most advanced available, ensuring maximum image clarity and minimum radiation exposure.
In conclusion, don’t take bone loss and calcium deficiency at face value – make sure you visit a doctor and tackle the real reason behind your deficiency.
Star Imaging offers the world’s most advanced technology, including 3T MRI scanners with ambient experience, 128 slice CT scanners, a 3D digital mammography machine and more; and is Pune’s leading Second Opinion clinic. For more information, feel free to reach out to us on 020 4132 2222 / 4122 2222.
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