Happy Mother's Day - Calcium Deficiency In Women!

Calcium Deficiency in Women

Diet is a well-balanced food combination that should be tailored according to personal needs and as circumstances changes especially. The wrong food can fail to nourish us, can keep us awake at night, make us sluggish and overweight or tense us up;

Major points to be kept in mind to plan our diet are:

• Personal Needs.
• Stages of our life.
• Lifestyle.
• Genetic and temperament conditions.
• Clinical condition.
• Personal needs are likes, dislikes and your time availability
• The stages of our life we are in is very important as age plays a major role. So, supplement and manipulation of food group depend on our age.

There are many health problems that arise because of the lifestyle we follow:

• Posture-related problems.
• Fatigue.
• Mental health disorders, like depression and anxiety.
• Obesity.
• Heart disease.
• High blood pressure.
• Abnormal heartbeats.
• Menstrual problems.
• Acne and other skin problems.

Common deficiencies noted in women are:

• Calcium
• Vitamins-D
• Protein.
• Phosphorus

Vegetarian and non - vegetarian diet has their unique role in maintaining bone mineral metabolism of the body.

1. Calcium Deficiency in women makes the entire matrix of the bone week, therefore keeping a check of calcium in our diet can prevent women from osteoporosis in later ages after menopause. Calcium is the most abundant mineral in the human body, with over 99% of the amount present is being found in the bones and teeth. After the age of 35, both men and women start losing calcium from their bones. During menopause, however, the rate of loss increases rapidly for women. It also has a role to play in nerve function, blood clotting, muscle health, and other areas.
2. Source of calcium

• Milk
• Paneer
• Almonds
• Seeds-sesame, sunflower, cheese
• Soya bean and their products

Learn to combine calcium-rich food for proper absorption, food contains oxalic acid prevent ca absorption like spinach and lotus stem.

• Sources of protein: like fish, meat, poultry, eggs are also important.
• Source of vitamin D: Vitamin D can be obtained from sun exposure, food like eggs, mushrooms, orange and fish.
• Source of Phosphorus: Phosphorus is found in high amounts in protein-rich foods such as milk and milk products and meat and alternatives, such as beans, lentils, nuts, Sunflower Seeds and Broccoli.

Common menstrual problems faced by women are cramps, PCOD, menorrhagia, and amenorrhea.

Certain foods like caffeine, alcohol, caffeinated tea and high salt diets increase the intensity of cramps. Include 'Ca' rich foods like broccoli, low-fat yoghurt, high fibre diets and omega-3 rich foods to help you during your menstrual cycle.

Working women should Try to include energy booster snacks like nuts for mid meals and plan carbohydrate-rich diets with more complex carbs in form of roasted grains and cereals bars. Keeping a check on the amount of water intake is also very important. Replace caffeinated drinks with herbal infusion and buttermilk for detoxification of the body.

Ultimately we have to overcome the fatigue, lethargy and all the clinical condition by planning our meals and having a well-balanced diet for a healthy body.