Do you get easily tired and fatigued? Do your bones feel painful, or does your back hurt? If you said yes, maybe you’re suffering from vitamin D deficiency. Vitamin D is as important an element as calcium for your overall bone health. And its deficiency can make your bones weak and soft, leading to osteomalacia.
What is Osteomalacia? And how can you deal with it? The answers to the above questions lie below. Read along to find out.
What is Osteomalacia?
Osteomalacia is a condition wherein your bones become soft. It happens due to severe deficiency of vitamin D in the body. This condition in children can lead to bowing and fractures in the case of older adults.
However, it can be treated by ample intake of calcium and vitamin D. It’s because both these minerals help strengthen and harden the bones. And this can help you reverse the effects of osteomalacia.
What are the signs and symptoms of osteomalacia?
During the early stages of osteomalacia, you won’t notice any symptoms. However, if the condition is progressing, you might face:
- Pain in joints and bones.
- Weakness and muscle pain post-exercise.
- Frequent fractures even after light injuries.
- Change in the walking style.
- Confusion.
- Weakness.
- Constipation.
- Poor appetite.
- Needle pricks due to low calcium.
- Cramps in muscles.
How is osteomalacia connected with Vitamin D and Calcium?
You must have heard people connecting bones with calcium. After all, bones constitute 99% of the total calcium found in the body.
However, without ample Vitamin D in the body, calcium cannot be absorbed by the bones, which hinders calcium metabolism. And all this leads to several bone issues like osteomalacia. This is why one must include calcium and vitamin D to tackle osteomalacia.
How can you deal with osteomalacia?
In most conditions, osteomalacia is caused by Vitamin D or calcium deficiency. However, by taking some precautionary measures, you can deal with osteomalacia. Here’s what you need to do:
1. Consume vitamin D and calcium-rich food
Include vitamin D and calcium-rich food in your daily diet.
Examples of vitamin D rich food:
- Salmon
- Mackerel
- Sardine
- Egg yolk
- Yogurt
- Bread
- Cereals
Examples of calcium-rich food:
- Cheese milk and other dairy products
- Soya beans
- Green leafy veggies such as okra, cabbage broccoli
- Calcium-rich soya drinks
- Nuts
- Products made using fortified flour
However, before you consume the above food items, make sure you’re not allergic. Also, consult a dietitian about the right amount of calcium or vitamin D for your body. Otherwise, you might end up doing more bad than good.
2. Exercise regularly
Exercising regularly can help you make your muscles and bones stronger. You can start with light weightlifting, cycling, running, jumping, etc. Such exercises help your weight-bearing bones train and thus prevent any kind of bone problem.
3. Get in the sun
Sunlight is quite a rich source of Vitamin D. You should spend 15 mins each day under the sun. However, don’t remain under the sun for too long as it can darken/damage your skin.
4. Try supplements
Sometimes because of poor absorption, even after consuming nutrient-rich food, the condition never improves. If you suffer from poor absorption, you should go for vitamin D and calcium supplements.
Such supplements are readily absorbed and are quite effective too. However, consult your healthcare advisor before buying a supplement.
Wrapping Up
Bone issues must not be neglected. It’s because a slight pain in your leg could be a sign of calcium or vitamin D deficiency. However, if you consume the right food and exercise daily, you can stay strong and keep away from bone issues.
