Why is healthy bone important?
New bone is constantly being formed in our body which replaces the old bone. New bone formation occurs rapidly when we are young, but after 30 years, bone mass loss is greater than bone mass formation, due to which the bone density starts decreasing. At the age of 30 a person reaches his highest bone mass.The main role of bones is to provide structure to the body and store calcium. Decreased bone mass can lead to serious disease such as osteoporosis. Osteoporosis is a condition in which there is an increased likelihood of bone breakdown. According to a research by the National Center for Biotechnology Information, most people in India consume less calcium than necessary.
Relation of vitamin D and calcium:
Vitamin D and calcium are essential hormones and vitamins that the body receives. Vitamin D acts on the body to absorb calcium. Calcium acts to strengthen the bone. If the body does not get enough calcium or the body is not absorbing enough calcium, the bone does not get enough calcium. Which impedes the formation of new bones.Even if we are taking the required amount of calcium in the diet, due to lack of vitamin D, the body does not absorb enough calcium, due to which the body is deficient in calcium and the new bone due to lack of sufficient calcium. The construction starts at a lower speed than required. The bone mass decreases as the speed of new bone formation decreases, which causes the bones to weaken.
Sources of getting Vitamin D:
Vitamin D is very important for healthy bones, it works by strengthening the bone by absorbing calcium. The most accessible and effective source of vitamin D is sunlight. When our body is exposed to sunlight, the body produces vitamin D. Although vitamin D can also be ingested by diet, vitamin D is found in very few foods, such as oily fish or fish liver oil etc.
Due to vitamin d deficiency
Absorbing vitamin D from the digestive system: If our digestive system does not absorb the vitamin D taken from the diet, then it can also be the main reason for vitamin D deficiency.
Not taking sufficient amount of sunlight: Those who live away from the sun, there is a possibility of deficiency of Vitamin D in them. Because when the body comes in contact with sunlight, then the process of making vitamin D starts.
Obesity: Being overweight is also a reason for vitamin D deficiency.
Signs and symptoms of vitamin D deficiency
- Bone pain
- Feeling tired quickly
- Muscle weakness
- Stress is also a sign of vitamin D deficiency
Vitamin D deficiency diseases
- Very low levels of vitamin D increase your risk of getting cancer in some unusual situations.
- Vitamin D deficiency increases the chances of getting heart disease.
- Children are at risk of asthma due to deficiency of vitamin D.
Measures to maintain the right level of vitamin D
- Spend enough time in sunlight, and consult a doctor if you notice any signs or symptoms
- Control weight
- Eat a diet rich in vitamin d
- Adopt a healthy lifestyle
Why is calcium so important for the body?
Calcium is one of the most important minerals found in the body. About 99% of our body calcium is ingested by bones and teeth. Calcium is responsible for the structure of bones and teeth. If the body is not getting enough calcium, then bones and teeth can become weak. Calcium and vitamin D work together to keep bones strong.Calcium creates new bones to replace old bones and vitamin D helps to absorb calcium. Therefore, adequate intake of both calcium and vitamin D is beneficial. If we are taking the required amount of calcium in our daily diet and our body is deficient in vitamin D, then that calcium will not be absorbed, and will not be beneficial for the body either.
Our diet is the main source of calcium. The required amount of calcium varies for people of different ages and genders.
Calcium required for adult person below 50 years – 1000 mg / day
Calcium required for a person over 50 years of age – 1200 mg / day
to be continued……