Calcium, the rock star nutrient found in milk, is essential for building bones and staying healthy, as the white-mustachioed celebrities in the iconic advertising campaign have taught us.
However, if you don’t consume enough, it can have negative effects on your entire body. According to one study, this applies to about a quarter of American adults. dietary guidelines report It has received awards from the U.S. Department of Agriculture and the Department of Health and Human Services. Calcium helps blood clot, nerves send messages, muscles contract, and regulates blood pressure. Therefore, if you do not consume the recommended amount (1,000 milligrams per day for women in their 20s and 30s), any function related to these functions may become abnormal.
Even worse, you may not realize there’s a problem until it’s too late. “There are generally no symptoms of dietary calcium deficiency until thinning of the bones, osteoporosis, and fractures occur in the weakened bones,” says a woman in primary care and bone densitometry at Georgetown University Hospital in Washington, D.C. Dr. Andrea J. Singer, director of
That said, sharp-eyed women can spot very subtle signs of below-average consumption, Singer says. If you answered yes to any of the questions below, consider having your doctor check your levels with a blood test.
1. Does Charlie Horse frequently disturb sleep?
Calcium is an electrolyte, a nutrient that transmits electrical impulses to your muscles. Too little, Singer says, and the nerve endings (and the muscles they stimulate) become trigger-happy and prone to cramps. According to the Cleveland Clinic, stretching your calves, hamstrings, and quadriceps before bed can eliminate cramps before they start. (For more great healthy eating ideas, check out Women’s Health Diet.)
2. Do you get a lot of cavities?
According to the National Institutes of Health, a whopping 99 percent of your body’s calcium stores are found in your bones and teeth. If you don’t get enough of the mineral in your diet, your body may leech it from these areas, increasing your risk of cavities and tooth decay. Journal of Periodontology Researchers found that people who consumed less than 500 milligrams of calcium per day (about the amount in a cup of yogurt) were more likely to develop periodontitis, also known as periodontal disease, than those who met the recommended intake. They found that the chances are almost twice as high.
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3. Are your nails constantly peeling?
Nails, like bones and teeth, need enough calcium to grow strong and healthy. If your manicure doesn’t look that great, you may not be eating enough nutrient-dense foods. “Diet is the best source of calcium,” says Singer. Estimate your daily food intake using data from the National Osteoporosis Foundation. online calculator. If you’re low, eat plenty of dairy products (milk, yogurt, and cheese are rich in calcium), green vegetables like spinach and kale, and fortified foods. Be sure to shake the container of some juices, breakfast foods, soy milk, etc., as calcium can settle to the bottom. Cereals, snacks, and bread also contain calcium and are solid choices.
Tracy Middleton, Health Director at Women’s Health, has more than 20 years of experience in health and wellness.
