Mitesh is a little above forty and has just started his fitness regime. He is trying to jog in the morning but has started experiencing a slight pain in his joints. He is scared that pain in the joint may be an indication of the initial stages of arthritis.
If you have also started experiencing a faint pain in your joints, Relax! There is nothing to panic, if you feel a slight pain in the joints when you start playing a sport or start an exercise regime. A faint pain in the joints does not indicate arthritis; it can be caused due to calcium deficiency.
Our body contains 24 minerals and among all the minerals calcium occurs in the highest amount in our body. Calcium is available to the body from our diet; our body cannot produce calcium on its own. Our present lifestyle which includes fast foods, sodas, stress depletes the levels of calcium in our body. Lower levels of calcium in the body can lead to joint pains.
Let’s understand more about this important mineral
Calcium requirement:
Calcium is important for every individual but it is especially important to have enough calcium in your teens and twenties because these are the years when you are creating a reserve bank that can be used in the later years. A good deposit of calcium in the early years helps to enjoy the rewards in the older years.
Well known Physician, Sushama Malpani from Fortis hospital says, “ The daily requirements of calcium in children 0-6mts -210 mgs, 7-12mts-270mgs, 1-3yrs-500mgs, 4-8yrs-800mgs, 9-18yrs-1300mgs.
Adults: 19-50yrs-1000mgs.
Elderly: 1200mgs.
Pregnant Women: 1000-1300mgs.”
If your body does not receive sufficient calcium it utilizes the calcium from your bones which makes them weak hence it is important to have sufficient calcium reserve during the early years that lasts for a whole life.
Sources of calcium:
Well Known Nutritionist Pooja says “Adequate amounts of calcium can be available through calcium rich diet foods such as milk, yogurt, cheese, paneer, jaggery, coconut, apricot, figs, fruits, drumstick leaves, etc.”
|
Food Products
|
Calcium content mg/100 gms
|
|
Ragi
|
350
|
|
Rajmah
|
17
|
|
Soyabean
|
240
|
|
Cow Milk
|
113
|
|
Buffalo Milk
|
169
|
|
Fish
|
12.7
|
|
Buffalo Milk curd
|
121
|
|
Paneer
|
127
|
Benefits of Calcium in our body:
Calcium is important mineral in our body for various reasons such as:
- For the formation of bones, teeth and soft tissues.
- Calcium helps in the contraction and expansion of muscles and blood vessels.
- It helps in the secretion of enzymes and hormones and aids in signaling mechanism in the nervous system.
- It is essential for the clotting of the blood
Signs that you are not getting enough calcium:
Dr Sushma Malpani says, “The symptoms of low calcium levels or hypocalcimia can be diagnosed only through routine checkups. However chronic cases may show symptoms such as perioral numbness (numbness of both hands n feet), dry scaly skin, brittle hair, low back pain, vague body ache, poor concentration, depression etc”. Most of the time the body does not give obvious signs of low calcium levels as it starts borrowing more calcium from the bone bank to make up for the deficit. The signs start appearing only when most of the calcium reserves have been depleted from the body.
Deficiency of calcium:
Deficiency of calcium can led to various problems such as
- Slower growth in children
- Rickets in children
- Osteomalacia or Osetoporoisis in adults
- Weak teeth and gums
- Seizures in newborn
To improve the absorption of calcium in our body it is not only important to eat calcium rich food but also ensure that calcium is absorbed and utilized from the food effectively. Vitamin D, protein and ascorbic acid are nutrients which help in the absorption of calcium.
Calcium supplements:
Calcium supplements are used in alleviating calcium deficiency related problems. Calcium supplements are easily available over the counter in various pharmacy outlets across India. Dr Malpani says, “Though calcium deficiency is rampant it is not advisable to take OTC preparations without doctors consultation as excess of calcium in the body may be harmful.”
Having a balanced diet, exercising regularly and routine checkups is all that is needed to maintain the required calcium levels in your body to stay fit.
