Does Yoga help with Calcium Deficiency?

When we say Yoga, we talk about the various benefits of it through the course. The one we talking today is how Yoga helps in absorption of Calcium through our body.

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Calcium is an important mineral that is required to build and maintain strong bones throughout your life. It constitutes major portion of bones, teeth, soft tissues and fluids in the body. The recommended calcium requirement for adult men and women ranges between 700-1000 mg/day. In adults, lack of adequate calcium in the diet can make your bones porous leading to osteoporosis. Calcium deficiency also affects the skeletal formation resulting in weak bones and rickets in children.

Dietary sources of calcium include milk and milk products, low fat cheese, paneer, nuts like til (gingelly seeds), almonds; Fishes (mackerel, hilsa, ravas) and green leafy vegetables. How well your body utilises calcium will also depend on how well it is absorbed. Do you know only 20-30% of calcium in the average diet is absorbed.

Ensure, you steer clear of food containing excess salt, fat, fiber and oxalates (leafy vegetables) as it hinders calcium absorption. Aim to include foods that promote calcium absorption such as vitamin C and potassium rich (fruits, vegetables, roots and beans).

Vitamin D present in salmon, egg yolks and fortified foods also aids in calcium absorption. Daily sun exposure also helps you get your daily dose of vitamin D.

Calcium Supplements

Getting your daily dose of calcium from the diet is the best way to keep optimum bone health. However, sometimes you may require supplementing your diet with calcium supplements. The following are the conditions which make it mandatory for you to incorporate calcium externally:

  • If you are on a vegetarian diet.
  • Suffering from lactose intolerance where in you have to limit dairy products.
  • If you have been diagnosed with Osteoporosis.
  • Undergoing long- term treatment that involves use of corticosteroids
  • If you are suffering from digestive diseases that decrease your ability to absorb calcium.

The common side effects seen with use of calcium supplements are gas, bloating, constipation and bloating. Calcium supplements are available as tablets, capsules, chews, liquids and powders. You can opt for a chewable or a liquid calcium supplement if you experience difficulty swallowing pills. Your healthcare provider can guide you how much calcium you need, the pros and cons of calcium supplements and which type of supplement will suit you the best.

Excess of anything is bad. So don’t go on a calcium-spree by popping in supplements as well eating calcium fortified foods. Read the nutrition labels carefully while purchasing food products and supplements to monitor your day’s calcium requirement. It should meet the recommended dietary allowance (RDA) for a normal Indian adult.

Calcium is great for body and Yoga is great for your mind.

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