A healthy and fit body is a combination of several factors. As with muscles, bone is a living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not.
The International Osteoporosis Foundation reports that 78 per cent of the UAE population is vitamin D-deficient. The body needs vitamin D to absorb calcium, so deficiencies and disorders related to calcium absorption are a common issue here.
“Hypocalcaemia or calcium deficiency can affect any individual,” says Dr Wafaa Ayesh, Director of Clinical Nutrition, Dubai Health Authority (DHA). The cause of deficiency could be a low intake of calcium over a long period of time or low absorption due to lack of vitamin D among D-deficient people.
It is important to care for our bones as calcium deficiency can cause osteoporosis (decreased bone mineral density and strength leading to fragile bones) and osteopenia (lowering bone mineral density).
Common causes
There is not one particular reason for calcium deficiency. It can be a result of a combination of factors including genetics. Some of the common causes are hyperparathyroidism, as calcium is regulated by parathyroid hormone, and gastro intestinal disorder that causes malabsorption of calcium.
Calcium relies on cofactors to be absorbed and made available for increasing bone density in early years and maintaining the same in latter years. Vitamin K2, vitamin D and magnesium are key to absorption. If calcium is not absorbed but left circulating in the blood, it leads to calcification of arteries. A deficiency can also cause kidney stones, as calcium is excreted in the urine and may increase the risk of prostate issues.
Calcium also plays an important role in both neurotransmitter release and muscle contractions, so deficiencies can bring on seizures in otherwise
healthy people.
Bones are constantly being destroyed and rebuilt. As you age, bone deterioration starts to surpass growth rate causing a decrease in bone density.
Symptoms
Calcium deficiencies can affect all parts of the body, resulting in weak nails, slower hair growth, and fragile, thin skin. Early stage calcium deficiency may not cause any symptoms.
Severe symptoms of hypocalcaemia include easy fracturing, weak and brittle nails, muscle cramps and spasms, numbness and tingling in the hands, feet, and face, depression, confusion or memory loss, says Dr Wafaa.
Living with Osteoporosis
About 55 per cent of people aged 50 and older have osteoporosis. As porous bones weaken, they can fracture with even minor incidents.
Taking steps to increase bone mass and density decreases the chances of osteoporosis, bone breakage and fractures.
UAE resident Maria Volante, a British-Italian in her forties, was diagnosed with osteoporosis three weeks ago.
She is devastated as she thinks she is too young to suffer from osteoporosis.
“My diagnosis has resulted in massive lifestyle changes,” says Maria. “Not only have I been prescribed osteo calcium and vitamin D tablets, but I also need to go for regular therapy.
“No more high heels. I need to do special exercises to build up the muscles around my knees to aid support. I cannot climb stairs. Instead I need to focus on low-impact exercises such as walking and cycling.
“I have to change my diet and need to incorporate oily fish, more pulses into my diet and reduce my intake of red meat.”
Treating deficiency
“Calcium deficiency is usually easy to treat and it typically involves adding more calcium to your diet,” says nutritionist Stephanie Karl.
“Consult your doctor and clinical dietitian for calcium supplementation, dosage and dietary advices.
“Calcium can be found in a variety of foods including dairy products such as cheese, milk and yogurt; dark green leafy vegetables such as broccoli and kale; fish with edible soft bones such as sardines and canned salmon; calcium-fortified foods and beverages such as soy products, cereal and fruit juices, and milk substitutes.”
However, supplemental calcium is not the remedy for strong bones. It is most beneficial when calcium comes from food sources and in combination with its cofactors.
Some vegetables have high levels of phytates that binds up calcium as does caffeine and make it unavailable, while refined grains and cereals have had much of the goodness removed leading to bowel dysfunction and poor absorption.
Keeping fit
Exercise allows us to maintain muscle strength, coordination and balance, which help prevent falls and related fractures. This is important for older adults and osteoporosis patients. To avoid premature bone loss, 30 minutes of physical activity each day is important, especially strength training and resistance exercises that promote bone development and protects against injury.
Weight-bearing exercises are good for bone health. Some of these include:
Yoga It can help strengthen bones that are vulnerable to fracture. From the slow, precise Iyengar style to the athletic and vigorous ashtanga, it helps build bone health in the hips, spine, and wrists
Brisk walking You can do it anywhere anytime, even when you’re travelling, and you can adapt your speed to your fitness level. But do consult your doctor to find out how brisk you can go.
Tai chi Its slow, controlled movements build both coordination and strong bones.
Golf It is quite an intensive exercise. Golfers using a motorised cart can burn about 1,300 calories and walk 2 miles when playing 18 holes. Chasing the ball works out the hips, spine and the heart.
Dancing It is a whole-body workout that’s actually fun. It’s good for your heart, it makes you stronger, and it will help with balance and co-ordination.
Hiking Going uphill or downhill improves bone health as the impact helps increase bone density.
Strength training Using weights and callisthenics are different forms of strength or resistance training, which stimulate bone growth.
Racquet sports They involve the arm, wrist and shoulder every time you hit the ball and works the hips and spine with the running around. Tennis, badminton and squash are most popular.
