Women are susceptible to calcium deficiency due to various physiological and lifestyle factors. The estrogen hormone plays a crucial role in calcium absorption and maintaining bone density. Calcium requirements increase significantly during pregnancy and lactation to support fetal development. If dietary calcium intake is insufficient, the body draws calcium from the mother's bones, leading to bone weakening.

Prolonged calcium deficiency results in osteoporosis, a condition where bones become brittle, porous, and lose density over time. Women with osteoporosis face a high risk of bone fractures, particularly in the hips, wrists, and spine. This can cause chronic pain, reduce mobility, and impact their quality of life.

Calcium is vital for numerous bodily functions and organs. A lack of calcium directly affects teeth and jawbones, weakening them and increasing the risk of tooth loss, tooth decay, and gum disease. Many women often do not recognize these issues as related to calcium deficiency.

Additionally, calcium is essential for regulating heart rhythm and stable heart contractions. When deficient, blood calcium levels become imbalanced, leading to heart rhythm disorders and an increased risk of high blood pressure and cardiovascular disease. Low calcium levels also impair muscle contraction and nerve signal transmission, resulting in muscle cramps, spasms, or muscle weakness. These symptoms may start mildly but can become severe if not addressed through supplementation.

Pregnant women who do not consume enough calcium face a risk of preeclampsia. This condition involves high blood pressure accompanied by organ damage, affecting fetal bone development and increasing the likelihood of premature birth and low birth weight babies.

A calcium-rich diet is crucial to ensure the body receives the necessary daily calcium intake, maintaining bone and dental health, and supporting other physiological functions. Key sources of calcium include: dairy products, cheese, yogurt, green leafy vegetables (spinach, kale), cereals, orange juice, and fatty fish. Women should also ensure adequate sun exposure. If dietary intake is insufficient, supplements can be taken under a doctor's guidance. Overuse should be avoided due to the risk of kidney stones and cardiovascular problems.

Bone density, which is the amount of calcium and minerals in bones, reflects bone strength. Higher density means stronger bones and a lower risk of fractures. Bone density can be better maintained through weight-bearing exercises such as walking, jogging, or weight training, as these activities stimulate bone strengthening and slow calcium loss.

Reducing the consumption of caffeine, alcohol, and high-sodium foods is advisable, as these can hinder calcium absorption or increase calcium excretion. Regular bone density checks and general health check-ups are also beneficial for detecting signs of calcium deficiency and ensuring appropriate supplementation.

Le Nguyen (According to Times of India)