Is back pain caused by bad posture? Nutritionist: Calcium deficiency is a warning sign, here are 3 easy ways to supplement calcium

If you often suffer from back pain, don’t think it’s all caused by bad posture. Be careful about the warning signs of calcium deficiency, which is the culprit! Nutritionists remind us that calcium has the function of stabilizing nerves. Long-term deficiency can easily promote muscle contraction and cause back pain. In addition, long-term insufficient calcium intake in the human body leads to osteoporosis due to bone loss, and increased pressure on the bones of the waist and back also causes pain. Therefore, if you want to relieve back pain, start with proper nutritional supplements!

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei Municipal United Hospital, said that modern people have a high rate of back pain. In addition to the commonly known reasons such as sitting or standing for long periods of time, improper posture, spinal aging and excessive exercise, the most common cause is "calcium deficiency."

Long-term calcium deficiency can cause osteoporosis and back pain

Long-term calcium deficiency will accelerate the loss of bone mass and cause back pain. It is an early sign of osteoporosis and can lead to hunchback, height loss and diffuse chronic back pain in severe cases. Calcium itself has the function of stabilizing nerves. Long-term calcium deficiency will cause nerve and muscle tension, calf cramps, and soreness due to accumulation of lactic acid in the muscles.

Nutritionist Hong Ruopu said that in order to solve the nightmare of back pain, it is important to supplement calcium in the diet. People who are calcium deficient are advised to consume more calcium-rich foods on a daily basis, including dairy products such as milk and cheese; soy products such as soybeans, black beans, and tofu; canned fish such as dried fish, dried shrimp, eel with bones or mackerel; dark green vegetables such as cabbage, cauliflower, kale, and amaranth; and high-calcium foods such as hair algae and sesame. It can also be supplemented through nutritional supplements depending on the situation.

It is recommended that people who are calcium deficient should consume more calcium-rich foods on a daily basis, including dairy products such as milk and cheese; and soy products such as soybeans, black beans, and tofu.

The balance in the body is just right, don't take too much calcium

Whether it is from natural food or nutritional supplements, there are different intake limits for each age and ethnic group. Avoid excessive intake. Excessive intake will disrupt the balance of calcium and phosphorus in the body, accelerate the release of bone calcium, and increase the severity of osteoporosis and back pain.

Referring to the differences in the body's calcium absorption and loss rates at different ages, the Ministry of Health and Welfare has formulated a recommended daily calcium intake of 800 mg per day for children, 1,200 mg for teenagers, 1,000 mg for women under 40, 1,500 mg for women over 40, 1,200 mg for pregnant or breastfeeding women, 1,000 mg for men under 60, and 1,200 mg for men over 60.

Nutritionist Hong Ruopu reminds us that when actively "grabbing calcium", improper eating habits may interfere with calcium absorption and even accelerate calcium loss, while also affecting the dangerous burden on the cardiovascular and kidneys, rendering the calcium supplement plan futile. Common incorrect eating patterns include consuming too much protein; frequently drinking carbonated beverages containing inorganic phosphorus; or consuming too much processed foods such as sausages and ham.

Free calcium supplement method! Get more sun and exercise moderately

In addition to diet control, getting more sun exposure can activate the body's vitamin D and help promote calcium absorption. Developing a habit of moderate weight-bearing exercise on a daily basis can strengthen bones and prevent bone loss. These are also "free magic weapons" to prevent osteoporosis and relieve back pain.