Discover the consequences of a lack of dietary calcium in the body. Maintaining adequate levels of this mineral can reduce the risk of developing pathologies.
Calcium deficiency is a nutritional deficiency that negatively impacts health. This mineral is one of the most abundant in the human body and it is necessary to ensure its contribution with food on a regular and continuous basis to avoid the appearance of defects in the physiological processes.
Fortunately, many of the products commonly consumed in the diet contain calcium. Maintaining a varied diet ensures the entry of this nutrient in optimal amounts, although we must also guarantee the contribution of vitamin D to ensure its absorption.
However, although it abounds in nature, there are people who suffer from calcium deficiency, so we are going to tell you what the consequences of this are and why it is important to monitor their intake. This is particularly important in menopause .
Calcium deficiency leads to osteoporosis
The osteoporosis is a characteristic disease of women who have entered menopause. There is a progressive demineralization of the bones that increases the risk of fractures, which conditions the way of life of those who suffer from it.
Once the pathology has started its progression, it is difficult to go back, so prevention is essential. Available medications and treatments try to stop the damage already caused, but bone replacement is almost impossible.
Calcium deficiency during adulthood is considered a risk factor for increasing the chances of suffering from osteoporosis . This is stated by research published in the journal Maturitas, in which a correct contribution of the mineral is linked to a reduction in the incidence of pathology.
In any case, it is essential to control the consumption of the nutrient so as not to overdo it. An exaggerated increase in intake leads to kidney stones . Therefore, the daily dose should not exceed 2000 milligrams.
In addition to calcium intake, frequent exposure to the sun is recommended, or else vitamin D supplementation . This micronutrient participates in the absorption of the mineral and in the metabolism of the bone. Co-administration of both substances helps reduce the risk of fractures in adulthood, as certified by a study published in the journal Osteroporosis International.
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Calcium deficiencies in athletes
Calcium is not only an important nutrient for sedentary individuals. It also plays an important role in the athlete's body .
In addition to ensuring electrolyte balance, maintaining adequate levels of calcium in the body may reduce the risk of muscle cramps . Even, it has been speculated that supplementation with this mineral would decrease the incidence of cramps in the legs of pregnant women as well.
However, research published in the Journal of Research in Medicinal Sciences, has not found a clear association. The suspicion stems from the intervention that calcium has in the cellular metabolism of both neurons and myocytes (muscle cells).
Calcium intervenes in the transmission of the nervous impulse . An excessive loss of this mineral in the athlete, through sweating, would condition muscle contractility and sports performance. Therefore, it is important to ensure the maintenance of the electrolyte balance by consuming beverages rich in mineral salts when exercising, especially in high temperature situations.
Spasms or fasciculations
Another of the symptoms of calcium deficiency in the diet is the appearance of muscle spasms or fasciculations. This is nothing more than a set of visible muscle contractions under the skin,
They appear spontaneously and involuntarily. It is a process that is not harmful to the body and in the case of experiencing this sensation there would be nothing to worry about.
If the symptom recurs, and under particular circumstances, a consultation is not superfluous. The pregnant , for example, or hypertensives, in spasms hide a greater problem which relates to blood circulation . It is not an emergency, but you can request blood tests to study it.
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Prevent hypocalcemia
To prevent these deficiency situations it is important to adjust the calcium in the diet. Frequently including nuts, green leafy vegetables, and dairy products is an effective strategy.
It is worth remembering the importance of maintaining adequate levels of vitamin D to improve the assimilation of the mineral. Optimizing the production of this substance implies frequent sun exposure. Otherwise, regular intake of blue fish, eggs and fortified dairy must be guaranteed.
For suspect a deficiency of vitamin D, it is advisable to consult a specialist to assess their supplementation . This situation can cause an increased risk of disease in the medium term.
Calcium deficiency and long-term complications
One of the main complications derived from calcium deficiency is osteoporosis . Despite the fact that women are more likely to develop this pathology, it can also be found and diagnosed in men.
To reduce the risk, it is important to ensure a correct dietary intake through food, as well as to monitor vitamin D levels. Including vegetables and dairy products is a good option to prevent pathology.
Consequences of calcium deficiency
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A diet in which the consumption of foods with antioxidants abounds can contribute to improving the quality of sperm. For what reason? What are the recommended options? Here we detail it.
Did you know that there are foods that contribute to improving the quality of sperm? Although they do not cure infertility, their nutrient content is beneficial for men's sexual and reproductive health.
And, as detailed in a review of studies published in the American Journal of Men's Health , in the last 50 years, European men have experienced a drop in sperm concentration of up to 32.5%.
Food and sperm quality
The sperm are characterized by their ability to generate reactive substances ; superoxide and hydrogen peroxide are some examples. These compounds are known as free radicals and cause a toxic effect on cells.
The sperm membrane is abundant in phospholipids, linked to unsaturated fatty acids that make it vulnerable to the mentioned elements. Furthermore, this cell has a limited cytoplasm that hinders its antioxidant protection.
Specifically, the action of the radicals produced in the body involves the oxidation of the lipids that are found there, and produces changes in its fluidity. Consequently, the quality of the sperm is noticeably altered.
Antioxidants and sperm damage
In relation to the cell damage described, we must highlight the antioxidants. These neutralize the reagents and reduce the damaging effects on sperm. For this reason, your integrity is benefited by consuming them.
The main antioxidants associated with this task are vitamin C, vitamin E, zinc and folic acid. In particular, a diet containing them achieves this improvement . Below, we detail more about it.
Ascorbic acid
Better known as vitamin C, it acts as a cofactor in various processes; Among them, it synthesizes components of the cellular matrix together with vitamin E. It can be found in high concentrations in seminal plasma. As the intake of this increases, the damage to the sperm DNA decreases.
Vitamin E
Along with the previous one, it neutralizes free radicals and protects the cell membrane. It also prevents lipid oxidation and therefore improves the functions of other antioxidants.
Zinc
A study published in Nutrition research suggests that zinc supplementation protects sperm from bacteria, and also prevents sperm damage. This mineral plays an important role in testicular development, maturation, and sperm quality.
Folic acid
Also known as vitamin B9, it is necessary for the formation of structural proteins. The evidence suggests that men with low levels of it have lower counts of sperm cells.
5 foods that help improve sperm quality
A diet that contains the mentioned compounds contributes to protect the DNA of the sperm. Also, the more varied it is, the easier it will be to achieve the contribution of these nutrients. The following foods are those that contain antioxidants in significant amounts.
1. Citrus
This food group, including orange, grapefruit, tangerine and lemon, vitamin C . Therefore, they help to prevent defects in the sperm and stimulate their movement.
2. Kiwi
The kiwi provides vitamin C. The green color doubles the amount that oranges have, and the yellow color even triples it. In addition, it has an important content in vitamins E, K, folates, carotenoids and other substances.
3. Olive oil
They contain a higher amount of vitamin E than other oils, as well as an omega 9 unsaturated fatty acid, which is a constituent of cell membranes.
4. Seafood
They are products of marine origin, such as oysters and crustaceans, foods rich in zinc . It is also present in red meat, dairy products and eggs, so the consumption of these provides said nutrient.
5. Pulses
Legumes, such as beans and lentils, contain folates. A study suggests that the consumption of a daily cup of the first food could cover up to 72% of total needs, while half a cup of the second reaches up to 45%.
In a study published in the European Society of Human Reproduction and Embryology, it was determined that those men who followed the meditarranian pattern, based on a high intake of fruits, vegetables, whole grains, legumes and olive oil, managed to improve the quality of sperm.
The negative influence of alcohol and cigarette
In addition to a diet with antioxidants, it is recommended to avoid consuming some substances that predispose to the release of reagents in the body. Among those mentioned are the consumption of alcohol, cigarettes , as well as excess coffee.
Food is capable of improving sperm quality
Without a doubt, consuming foods that contain antioxidants can protect you from the action of free radicals, not only in sperm, but also in all the cells of the body. To ensure the proper amount, it is advisable to consult a nutrition professional.
5 foods to improve sperm quality
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Did you know that varying meal times can significantly influence health? Lunch, dinner, your routine and its content are decisive. Here we tell you the details.
There are people who follow a strict routine and are able to always eat at the same time. At the other extreme, some alternate the schedules daily, without any kind of consideration in the schedule that would correspond to breakfast, lunch or dinner.
Chrononutrition is a discipline that studies the effects of nutrients on the body according to the time at which they were consumed. One of the questions that this branch of science has asked is whether it is beneficial to always eat at the same time. Next we are going to offer you information about the importance of the moment in which each meal is made and if it is necessary to standardize a schedule.
Eating at a certain time influences health
The circadian hormonal are constant in the absence of power, and they may depend assimilation or metabolism of nutrients. In this complex interaction between the environment and what happens inside the body, balance or imbalance occurs.
A recent publication made in the Nutrients magazine ensures that the timing of intakes influences the assimilation and metabolism of nutrients. Thus, it is advisable to eat and dine early to reduce the risk of obesity and metabolic diseases.
However, this does not work for everyone. There is a genetic component behind. We do not have the necessary technology to identify the particularities in each individual's genes, but the genome project is a great advance in this field.
For this reason, it is not possible to know in advance who will respond to this dietary measure. Anyway, and since the percentage that benefits from these recommendations is high, it is advisable to advance the schedule of the main meals. At the same time, it is beneficial for lunch to be more bulky than dinner , especially in terms of weight loss.
Eating at the same time always affects cardiovascular health
When looking for a reduction in cardiovascular risk, varying meal times can also be an effective strategy. According to research published in the journal Circulation, reducing the number of daily intakes, intermittent fasting and eating dinner before sunset could be beneficial in order to decrease the prevalence of cardiovascular diseases.
The pathologies of the heart are one of the leading causes of death in developed countries. Any dietary strategy that reduces its incidence is welcome.
However, the change in feeding times will not mean a miraculous change in health. It must be accompanied by a modification of the general habits so that the results come to light, which includes an active and sedentary lifestyle .
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Diet is capable of modifying circadian rhythms
We have told you that many hormones follow a circadian production rhythm throughout the day. These rhythms can be broken by nutrient intake . The fact of varying the meal times causes imbalances in the body's biological clock, as stated in a study published in the journal Current Biology.
Thus, eating each day at a different time could alter blood glucose values and other parameters associated with metabolism . Although it is important to optimize the timing of intake, it is also important to standardize this time. A clear example of this last situation is the nightly pecking, especially when these are from foods rich in added sugars.
Dining too late or including a carbohydrate-rich snack in the middle of the night negatively affects metabolic health. The risk of developing type 2 diabetes is increased , according to research published in the Endocrine Journal in 2018.
Monitor the time of intake and try to eat at the same time always
In accordance with what is stated in this article, we would say that it is beneficial to always eat at the same time . So is the time of day when these intakes are made. Therefore, it is necessary to monitor aspects related to chronutrition .
Eating lunch and dinner early, and always doing it at the same time, helps reduce the risk of developing metabolic-type pathologies. It is true that these strategies work best in individuals with a genetic predisposition, but the fact of maintaining a fixed schedule is beneficial for everyone.
Increasing importance is being given to maintaining circadian hormonal cycles in promoting health. This is why, among other things, melatonin supplementation is becoming fashionable, which could help the general process of weight maintenance.
Regardless, don't think these strategies are a panacea. It is necessary to combine these tips with a balanced and varied diet, with regular physical exercise, and with other healthy habits.
Is it beneficial to always eat at the same time?
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