Bone pain is generally caused by a lack of calcium. This disease can make it difficult for sufferers to carry out daily activities. Therefore, early prevention needs to be done so that the bones remain healthy and strong.
Bone is an important organ in the human body that functions as a support for the body, a place for attaching muscles to move, forming posture, and protecting other organs in the body. In addition, bones also function to store minerals and produce blood cells.
Types of Bone Pain Due to Calcium Deficiency
Bone density and health are strongly influenced by calcium levels. Therefore, lack of calcium intake can cause various kinds of bone diseases, both in adults and children. The following are some types of bone pain due to calcium deficiency that you need to recognize and be aware of:
Osteoporosis
Osteoporosis is a condition when bone density decreases, making the bones brittle and prone to fracture. Although generally experienced by women who have entered menopause, this type of bone pain can also occur in men aged 65 years and over.
There are several things that can increase a person's risk of developing osteoporosis, namely:
- Smoke
- Excessive consumption of alcoholic beverages
- Rarely exercise
- Lack of calcium in food
Symptoms of osteoporosis can begin with a weakening of muscle strength. However, most people with osteoporosis do not feel any symptoms at first. Symptoms usually appear only when bone density has greatly decreased. These symptoms can include low back pain, bones break easily, and a more stooped posture.
Rickets
Rickets is a bone growth disorder that generally occurs in children due to deficiency of vitamin D, calcium, and phosphate. Children with rickets have brittle bones. Symptoms experienced can include bone pain, muscle pain, and muscle weakness.
In severe cases, rickets can stunt a child's growth and cause deformities of bones and teeth. In some cases, rickets can even cause seizures.
Rickets is most commonly found in children aged 6 months to 3 years. This type of bone pain is more at risk for children who:
- Her mother was deficient in vitamin D during pregnancy
- Born prematurely
- Live in an area that lacks sunlight
- intake of calcium and phosphate or vitamin D
Osteomalacia
Osteomalacia is also known as rickets in adults. This condition is more common in women, especially during pregnancy. Generally, calcium deficiency in osteomalacia is caused by a lack of vitamin D intake needed for calcium absorption in the intestine.
In addition, osteomalacia can also occur due to digestive disorders that cause impaired calcium absorption, consumption of certain drugs, and acidotic conditions.
The most common symptom is a fracture. In addition, muscle weakness can also occur. This can make it difficult for people with osteomalacia to stand and walk.
How to prevent bone pain due to calcium deficiency
The following are tips that you can apply to always maintain bone health and anticipate bone pain:
1. Adequate intake of calcium and vitamin D
The body cannot produce calcium. Therefore, calcium needs to be obtained from food. However, the body also needs vitamin D to absorb calcium from food in the intestines.
Vitamin D can be formed naturally by the body with the help of sunlight. In order for the amount to be sufficient, vitamin D also needs to be obtained from food. To meet the intake of vitamin D and calcium, you can eat salmon, sardines, tuna, spinach, cabbage, soybeans, egg yolks, milk, and cheese.
2. Take calcium supplements
Aging and certain medical conditions can inhibit the absorption of calcium in the intestines and accelerate the loss of calcium and other minerals from bones. Therefore, sometimes the intake of food alone is not enough.
To help meet the adequacy of calcium, you can take calcium supplements. Choose a calcium supplement that also contains a combination of vitamins C and D3. This additional vitamin will help absorb calcium from food and prevent the loss of calcium from bones. If possible, you can choose organic calcium supplements or those from natural sources, such as leafy green vegetables.
Calcium supplements can take various forms, some are in the form of drinking tablets, some must be dissolved in water first (effervescent). You can choose the preparation that best suits your condition.
Tablet effervescent tends to increase stomach acid so that it can cause complaints such as heartburn, flatulence, nausea, to intestinal irritation. If you have gastric problems, this preparation is not recommended for you. In addition, preparation effervescent It also contains soda which can inhibit calcium absorption.
It's a good idea to consult your doctor first about the type of calcium supplement that suits your needs, along with the dosage.
3. Consumption of various types of vegetables
Eating various types of vegetables is one way to avoid bone pain. Vegetables are rich in vitamin C which plays a role in the production of bone-forming cells. In addition, vitamin C also functions as an antioxidant that can protect bone cells from free radical damage.
4. Do exercise regularly
Exercise is highly recommended for everyone, from children to the elderly, men and women. The recommended sports to maintain bone health include walking, hiking, and jogging. In addition, lifting weights can also strengthen bones.
In addition to strengthening muscles, these sports have also been shown to stimulate bone formation, maximize mineral storage and prevent mineral depletion in bones, thereby preventing bone pain.
5. Take care of your weight
People who are underweight are more at risk for osteopenia and osteoporosis, while people who are obese tend to have poor bone quality and are more at risk of fractures. Therefore, it is important for you to maintain an ideal body weight so that your bones remain healthy.
Bone pain due to calcium deficiency can cause various health problems and reduce the sufferer's ability to move. Therefore, take care of bone health from an early age, don't wait for bone pain to occur.
One way is to consume calcium in sufficient quantities. In addition, also apply a healthy lifestyle. If you feel that calcium intake from food alone is not sufficient, you can take calcium supplements as recommended by your doctor.
If you often experience aches, difficulty moving, feel pain in the spine, or the bones feel very painful just because of a light impact, immediately consult a doctor for an examination and get treatment.
