The Silent Threat [2024] What Happens When Your Body Craves Calcium?

The Silent Threat: What Happens When Your Body Craves Calcium?

 

When your body craves calcium, it could be a sign of hypocalcemia or low calcium levels in the blood. This condition can lead to muscle cramps, spasms, and irritability. On the other hand, hypercalcemia or high calcium levels in the blood can cause excessive thirst, stomach pain, confusion, and other symptoms.

 

Calcium plays an essential role in the body, helping build strong bones and teeth while also supporting the muscles, nerves, and heart¹. However, too much calcium can lead to problems such as bone pain, headaches, fatigue, lethargy, frequent urination, thirst, nausea, vomiting, constipation, loss of appetite, muscle aches, weakness, or cramping.

 

If you are experiencing any of these symptoms, it is advisable to consult a doctor for proper diagnosis and treatment.

 

What are some good sources of calcium?

 

There are many good sources of calcium, both from plant and animal sources. Here are some examples:

 

·         Dairy products: Milk, cheese, and yogurt are especially high in calcium. For instance, 1 cup of milk contains about 300 mg of calcium.

·         Seeds: Many seeds are good sources of calcium, such as poppy, sesame, celery, and chia seeds. For example, 1 tablespoon of poppy seeds contains 127 mg of calcium.

·         Leafy greens: Vegetables like kale, spinach, and collard greens are rich in calcium. For instance, 1 cup of cooked kale contains about 94 mg of calcium.

·         Sardines: Sardines are a great source of calcium and vitamin D. A 3.75-ounce can of sardines contains about 325 mg of calcium.

·         Fortified foods: Some foods are fortified with calcium, such as tofu, orange juice, and breakfast cereals. For example, 1 cup of fortified orange juice contains about 300 mg of calcium.

 

It is recommended that adults consume at least 1,000 mg of calcium per day. However, certain groups require a higher amount, including adolescents, postmenopausal women, and older adult. If you are concerned about your calcium intake, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

How can I increase my calcium intake without dairy products?

 

There are many non-dairy sources of calcium that you can include in your diet. Here are some examples:

• Leafy greens: Vegetables like kale, spinach, and collard greens are rich in calcium. For instance, 1 cup of cooked kale contains about 94 mg of calcium.
• Seeds: Many seeds are good sources of calcium, such as poppy, sesame, celery, and chia seeds. For example, 1 tablespoon of poppy seeds contains 127 mg of calcium.
• Soy products: Soy milk, tofu, and tempeh are all good sources of calcium. For instance, 1 cup of fortified soy milk contains about 300 mg of calcium.
• Nuts: Almonds, hazelnuts, and Brazil nuts are all good sources of calcium. For example, 1 ounce of almonds contains 75 mg of calcium.
• Fish: Canned salmon and sardines with bones are good sources of calcium. For instance, 3 ounces of canned sardines contain about 325 mg of calcium.
• Fortified foods: Some foods are fortified with calcium, such as orange juice, breakfast cereals, and plant-based milk alternatives. For example, 1 cup of fortified orange juice contains about 300 mg of calcium.

It is recommended that adults consume at least 1,000 mg of calcium per day. However, certain groups require a higher amount, including adolescents, postmenopausal women, and older adults¹. If you are concerned about your calcium intake, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

How can I absorb more calcium from my diet?

To absorb more calcium from your diet, you can follow these tips:

1. Get enough vitamin D: Vitamin D helps your body absorb calcium. You can get vitamin D from sunlight, fortified foods, and supplements.
2. Spread out your calcium intake: Consuming calcium-rich foods throughout the day can help your body absorb more calcium than consuming it all at once.
3. Pair calcium-rich foods with vitamin C: Vitamin C can help your body absorb calcium. You can pair calcium-rich foods with fruits like oranges, kiwis, and strawberries.
4. Avoid high-oxalate foods: Foods high in oxalates, such as spinach, rhubarb, and beet greens, can bind to calcium and prevent it from being absorbed.
5. Limit caffeine and alcohol: Caffeine and alcohol can interfere with calcium absorption, so it’s best to consume them in moderation.

It is important to note that calcium absorption is complex and can be influenced by many factors. If you are concerned about your calcium intake or absorption, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

Can I take too much vitamin D?

 

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Yes, it is possible to take too much vitamin D. Vitamin D toxicity can occur if you take too many vitamin D supplements or if your blood levels are too high from natural sources. Symptoms of vitamin D toxicity include stomach discomfort, unusual mental symptoms, or kidney problems. It is important to note that vitamin D toxicity is rare and usually occurs with extremely high doses.

If you are concerned about your vitamin D intake, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

What are some natural sources of vitamin D?

 

There are many natural sources of vitamin D that you can include in your diet. Here are some examples:

 

·         Fatty fish: Fish like salmon, tuna, and mackerel are rich in vitamin D. For instance, 3.5 ounces of cooked salmon contains about 360-600 IU of vitamin D.

·         Egg yolks: Egg yolks are a good source of vitamin D. One large egg yolk contains about 41 IU of vitamin D.

·         Mushrooms: Some mushrooms are exposed to ultraviolet light to increase their vitamin D content. For example, 1 cup of sliced, raw white mushrooms contains about 5 IU of vitamin D.

·         Fortified foods: Some foods are fortified with vitamin D, such as milk, orange juice, and breakfast cereals. For instance, 1 cup of fortified milk contains about 120-124 IU of vitamin D.

 

It is recommended that adults consume at least 600-800 IU of vitamin D per day. However, certain groups require a higher amount, including older adults, people with limited sun exposure, and those with certain medical conditions. If you are concerned about your vitamin D intake, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

Can I get enough vitamin D from sunlight alone?

 

Yes, you can get enough vitamin D from sunlight alone. When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur.

 

The amount of sunlight you need to produce enough vitamin D depends on various factors such as the time of day, skin color, distance from the equator, and amount of skin exposed. For instance, midday sun exposure during summer is the best time to get sunlight. At noon, the sun is at its highest point, and its UVB rays are most intense. That means you need less time in the sun to make sufficient vitamin D. However, it is important to note that too much sunlight comes with its own health risks, such as skin damage and skin cancer.

 https://www.youtube.com/watch?v=tGbMqdgq_T4

If you are concerned about your vitamin D intake, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

How can I protect my skin from sun damage?

To protect your skin from sun damage, you can follow these tips:

 

1.      Stay in the shade: Staying in the shade is one of the best ways to avoid sun damage. If you are outdoors, try to stay in the shade between 10 a.m. and 4 p.m. when the sun's rays are strongest.

2.      Wear protective clothing: Wearing protective clothing such as long-sleeved shirts, pants, and wide-brimmed hats can help shield your skin from the sun's harmful rays.

3.      Use sunscreen: Applying sunscreen with an SPF of at least 30 can help protect your skin from sun damage. Be sure to apply it generously and reapply every two hours or after swimming or sweating.

4.      Avoid tanning beds: Tanning beds emit UV radiation that can cause skin damage and increase your risk of skin cancer.

5.      Check your skin regularly: Regularly checking your skin for any changes or unusual spots can help detect skin cancer early.

 

It is important to note that sun damage can occur even on cloudy days, so it's important to take precautions every day. If you are concerned about sun damage or skin cancer, it is advisable to consult a doctor or a dermatologist for personalized recommendations.

 

Can sunscreen cause vitamin D deficiency?

There is some evidence that suggests that sunscreen use can reduce the body's production of vitamin D-3 by 99%. However, this does not necessarily mean that sunscreen causes vitamin D deficiency. According to the National Academies of Sciences, Engineering, and Medicine, sunscreen use does not cause vitamin D deficiency.

 

Vitamin D is essential for bone health, as it helps the gut to absorb calcium. The vitamin also aids muscle and nerve function, and it helps the immune system to stave off infection¹. If you are concerned about your vitamin D intake, it is advisable to consult a doctor or a registered dietitian for personalized recommendations.

 

 https://www.youtube.com/watch?v=tGbMqdgq_T4