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When there is a deficiency of calcium in the body, the first thing that starts is pain in the bones. Pain in the back, knees and hips is the most common problem. Bones become weak due to calcium deficiency. Apart from this, muscle cramps and weakness can also occur due to calcium deficiency.
How to prevent calcium deficiency?
Eat calcium-rich diet
To avoid calcium deficiency, you should include calcium-rich foods in your diet. Milk, yogurt, cheese, and green leafy vegetables like spinach, broccoli and almonds are good sources. Eating all these things daily will keep your bones strong.
Vitamin D is essential
Vitamin D helps in the absorption of calcium. So spend some time in the sun every day, as sunlight is the best source of vitamin D. Apart from this, consume eggs, fish and foods rich in vitamin D.
exercise every day
Regular exercise strengthens your bones. Walking, running and weight lifting exercises are very good for your bones. This reduces the problem of bone pain.
Avoid caffeine and soft drinks
Drinking too much caffeine and soft drinks can lead to calcium deficiency in the body. So reduce their consumption and include healthy drinks like coconut water or fresh fruit juice in your diet.
Take supplements
If you are not getting enough calcium from food, you can take calcium supplements after consulting your doctor. This will provide the necessary nutrition to the bones and you will avoid calcium deficiency.
Important points
Early detection and prevention of calcium deficiency is very important. You can keep your bones healthy and strong by following a healthy diet, daily exercise and a good lifestyle. This will not only reduce bone pain but will also keep you healthy in the long run.
