Symptoms of a Calcium Deficiency to look out for
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Eating foods rich in the nutrients that keep your bones strong is vital throughout your life, and especially as you get older. Many Brits have no idea they have weakened bones until they have a fall and fracture something. However, you can prevent this from happening to you by eating plenty of bone-strengthening foods. Here’s how.
Osteoporosis is nicknamed the ‘silent disease’ because worryingly, although three million Brits suffer from the condition, most will have no idea of the danger they’re in until they break a bone.
More than 300,000 broken bones in the UK every year are due to osteoporosis.
What is osteoporosis?
Osteoporosis is a condition where your bones become more fragile and more likely to break.
The small bones in your wrist, hip and spine are fragile, making them the most likely bones to fracture.
Osteoporosis is more common in women, affecting one in two women over 50, because as oestrogen levels fall after menopause this can affect your bone density.
It’s not just a women’s’ condition, though, one in five men will break a bone as a result of osteoporosis.
What are the symptoms of osteoporosis?
Unfortunately, there’s no sure fire way to feel your bones becoming weaker.
This is why many people are unaware they are suffering from the condition until they break a bone.
However, there are some signs you should not ignore. Speak to your doctor if you experience any of the following:
- Severe back pain
- A curve in your spine
- You notice yourself shrinking
Although the symptoms of osteoporosis may not be obvious, you should ensure you are eating a healthy diet that will support healthy bones in order to reduce your risk of the condition.
If you are diagnosed with the condition, alongside giving you medication, your doctor will advise you to eat a bone-healthy diet which can have amazing results for your overall health.
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So, what should you eat for stronger bones?
When it comes to a diet for strong and healthy bones, there are two golden rules:
- Eat plenty of calcium
- Eat plenty of vitamin D
You must follow both these rules, because vitamin D actually helps your body to absorb calcium. So if you’re eating a calcium-rich diet without eating vitamin D-rich foods, you won’t see the maximum benefit.
Calcium rich foods include dairy products, green leafy vegetables and nuts.
Foods rich in vitamin D include oily fish, eggs and mushrooms.
It’s difficult to get all your vitamin D from food, as we normally get it from sunlight. The NHS recommends everyone over the age of four in the UK takes a supplement throughout the winter.
If you’re struggling to get enough of these nutrients from diet alone, consider a supplement to keep your calcium and vitamin D levels topped up.
Osteoporosis is also more common in people with a low body weight, so if you’re underweight, speak to your doctor about how to gain some pounds while staying healthy.
In addition to what to eat, you’ve got to think about what to cut out.
Smoking and drinking too much alcohol have both been linked to osteoporosis, so it’s a good idea to think about giving up smoking and cutting back on alcohol.
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