What are the consequences of calcium deficiency in middle age?

Calcium is concentrated in bones and participates in the structure of many other parts of the body such as teeth, nails, and other cellular tissues. In addition, calcium is a neurotransmitter and contributes to many other activities at both the cellular and bodily levels.

For adults, middle age is considered to be between 40 and 65 years old. Calcium is especially important for strong bones, preventing osteoporosis, reducing pain and difficulty in movement, and promoting faster healing of fractures and bone breaks. Calcium also plays a vital role in the functioning of the heart and nervous system.

Causes of calcium deficiency in adults

Symptoms of calcium deficiency in adults are caused by many different factors, such as:

Insufficient calcium intake: The daily diet does not provide enough calcium to meet the body's needs.

Hormonal changes:

In middle-aged women, especially during the pre-menopausal and menopausal stages, the decline in estrogen accelerates bone loss. This is why women are at a higher risk of osteoporosis and calcium deficiency than men of the same age.

Sedentary lifestyle:

Lack of physical activity reduces bone formation. Sitting for long periods and insufficient exercise prevent bones from being "strengthened," causing them to gradually weaken and lose minerals more easily.

Unhealthy lifestyle habits:

Smoking, excessive consumption of alcohol, coffee, and sugary drinks increases calcium excretion through urine. Additionally, a high-salt diet contributes to calcium loss.

Hypoparathyroidism: The parathyroid glands do not produce enough hormone, leading to reduced calcium synthesis and resulting in a deficiency.

Kidney failure: This condition increases phosphorus levels, thereby reducing the production of certain types of vitamin D. This interferes with calcium synthesis and leads to deficiency.

Malnutrition and malabsorption: Insufficient intake of vitamin D and calcium, or poor absorption by the body, can both lead to calcium deficiency.

In addition to the main causes mentioned above, calcium deficiency can also be caused by several other issues such as:

- Use of certain medications such as: corticosteroids, calcitonin, rifampin, chloroquine, bisphosphonates, plicamycin, denosumab, foscarnet.

- Rare genetic disorder: Absence of parathyroid glands, DiGeorge syndrome causes the parathyroid glands to be smaller than normal.

Symptoms and consequences of calcium deficiency

Symptoms of calcium deficiency occur when the body does not have enough calcium to use for its functions:

• Muscle cramps: Pain or tightness in the muscles will occur in the thighs, arms, armpits, and back. In addition to cramps, patients may feel back fatigue and muscle pain. This is considered the first and most typical symptom, so you need to pay attention.
• Dry skin: The skin becomes rough, prone to flaking, or may be affected by chronic autoimmune skin conditions such as eczema or psoriasis.
• Weak, brittle hair and nails: Due to insufficient calcium for growth, nails and hair become weak, brittle, and easily broken.
• Insomnia: Calcium plays a crucial role in melatonin production, which is related to the sleep cycle. Therefore, a calcium deficiency can cause insomnia and lethargy, leading to physical and nervous system weakness and fatigue.
• Osteoporosis: When there is a lack of calcium in the blood, the body will draw calcium from the bones, which over time leads to osteoporosis. This condition makes bones brittle and easily fractured, and is most common in the elderly.
• Oral health problems: Calcium deficiency weakens tooth enamel, making teeth more susceptible to cavities, staining, and sensitivity to temperature changes, leading to pain. Additionally, gums become weaker and more prone to bleeding, inflammation, or damage from eating spicy or hot foods.
• Colon problems: Since calcium affects the development of colon polyps, a calcium deficiency can lead to an increase in polyp formation.
• Dizziness and numbness: Depending on the severity of calcium deficiency, dizziness and numbness can occur within a few seconds to a few minutes.
• Neurological problems: Prolonged calcium deficiency can cause memory loss, loss of appetite, irritability, anxiety, or depression.

• Itching in the lips, tongue, fingers, and toes: When calcium levels in the blood are low, nerves and muscles become more sensitive. This can cause symptoms such as itching and fatigue in the hands and feet.
• Heart rhythm disorders: Calcium plays a major role in signaling and regulating myocardial contraction, so a deficiency can cause arrhythmias and tachycardia.

Addressing calcium deficiency

To prevent calcium deficiency in adults in general, especially in middle age, the following should be noted:

• A diet rich in calcium is necessary.

Middle-aged people should focus on supplementing their diet with calcium-rich foods such as low-fat milk and dairy products, sardines, anchovies, shrimp, crab, tofu, sesame seeds, almonds, green leafy vegetables, and spinach. Diversifying food sources is recommended to increase absorption.

• Vitamin D supplementation can be done appropriately.

Vitamin D helps increase the absorption of calcium and phosphorus. Gentle sun exposure in the early morning (before 9 am) for about 15-20 minutes each day is recommended. If necessary, vitamin D supplements can be taken as directed by a healthcare professional.

• Increase physical activity.

Weight-bearing exercises such as brisk walking, stair climbing, yoga, tai chi, and light weightlifting help stimulate bone formation and limit calcium loss. Maintain regular exercise for at least 30 minutes each day.

• Adjust to a healthy lifestyle.

Limit alcohol and coffee intake, quit smoking, and reduce salt consumption. Drinking enough water and maintaining a healthy weight also contribute to protecting bone health.

• Supplement with calcium when needed.

If dietary intake is insufficient, calcium can be supplemented through dietary supplements or medication, but this should only be done under a doctor's supervision to avoid the risk of calcium excess and kidney stones.

• Regular health check-ups

Middle-aged individuals should have their bone density checked regularly, especially women over 45. Early detection of calcium deficiency or osteoporosis allows for timely and effective intervention.

Note: Calcium deficiency in middle age is a common health problem, but it is entirely preventable and manageable with proper attention. Maintaining a balanced diet, a healthy lifestyle, and regular health check-ups not only helps protect the musculoskeletal system but also contributes to a better quality of life, keeping middle-aged individuals healthy and active.