Managing Stress (Part 4): Calcium
Managing stress with micronutrients: Calcium
Calcium is our body’s most abundant mineral and when you think of calcium, you might think of your teeth and bones. And you’d be right. We store our calcium in our teeth and bones. Calcium is where we get the structure in our bones. But what does it have to do with stress?
My previous post outlines the 101 on vitamin D.
What is calcium responsible for in the body?
We need calcium for working out to contract our muscles and to regulate our heart rate.
We also need it for nerve function and messaging.
Calcium is one of the necessary ingredients to make neurotransmitters. When we’re stressed out the adrenal glands use up our stores of calcium, magnesium and vitamin D. (3)
What are some of the symptoms of a calcium-deficiency?*
A deficiency in calcium might look like (2) (3):
Muscle cramps & spasms
Numbness
Fatigue
Dry skin
Heart problems
Cataracts
Changes to teeth
Brittle bones
Memory issues
Brain fog
Confusion
Irritability
Nervousness
Aggressive behaviour
Depression
Anxiety
Stomach issues including diarrhea
Increased urination
*Discuss your symptoms with your doctor, naturopath or nurse practitioner. These symptoms listed above are not a diagnosis and can relate to many other conditions. Always discuss your health concerns with your health care team of professionals.
Why do deficiencies arise?
How it works - When our calcium levels drop, our thyroid sends a signal to tap into the bones and release some of that calcium into our blood. Our bodies will release a hormone, calcitonin, when we’ve had enough calcium in our blood. (2)
😳 Chronic stress can lead to osteoporosis. As stress increases, our bodies seek to balance our pH levels. As calcium deposits are alkalizing, rising cortisol means our pH is more acidic and calcium is leached from our bones in order to balance our acidity levels. (1) (3) (4)
Stress can also come in the form of what we eat nor don’t eat. Over-processed foods, like sugary sweets, can also tax our adrenal glands. Dieting, skipping meals and disordered eating can also stress the body and when the nutrients are not entering the body, using up the stored nutrients is where we head next. (3)
Exercising moderately promotes calcium, but over-exercising hinders it. A vitamin D deficiency or excess amounts of phosphorus and magnesium can hinder the uptake of calcium. (3)
Hormone changes such as menopause, or low estrogen states with female athletes can decrease calcium absorption. Estrogen helps encourage calcium absorption and deposits in bones. (2) (3)
Where can you get nutritional sources of calcium?
The good news is calcium is readily available in a variety of common plant-based foods such as (2) (3) (5):
Almonds
Asparagus
Broccoli
Dark green leafy vegetables
Figs
Kale
Kelp
Molasses
Oats
Prunes
Sesame seeds
Soybeans
Tofu
Ensuring that you have an adequate amount in your diet, along with enough vitamin D is key. Fortified soy beverages and other plant milks can offer a good source of both.
How can it help with managing stress?
Stress is often the culprit when it comes to depleting nutrients. Without adequate amounts of calcium, mental health can worsen. Anxiety and depression, along with our reactions to stressful situations can be exacerbated by a calcium deficiency.
One of the best ways to ensure you’re getting enough calcium, along with other stress-relieving micro-nutrients is to incorporate dark leafy greens into your diet. Spinach, kale, dandelion greens to name just a few. Tofu and soybeans are a good source are well and this recipe is the bomb as you can top a salad or coleslaw with this delicious crispy tofu.
Then get outside, walk for 20 minutes at least a day and breathe fresh air, contract those muscles, build those bones up and soak up some vitamin D. This too will help your stress busting powers, and help boost the absorption of the calcium.
Now, if you do have any issues with oxalates, i.e. kidney stones, be sure to seek the advice of your trusted health professional before eating copious amounts of spinach.
When should I consider supplementing?
If there are issues with absorption, or including calcium-rich foods in your diet, supplementing is an option. Speak to your favourite health professional before you start taking anything as there can be interactions with medications and supplements.
As a holistic nutritionist, I want you to get your requirements through healthy food first and foremost. Supplements are a consideration if your body is lacking due to a particular reason. Medication may interfere with vitamin and mineral absorption, so careful and personalized attention is key to ensuring YOU have the proper nutrition for YOU.
The average adult should be getting 1000 mg of calcium daily. Females over 50 and males over 70 should get 1200 mg daily. Teenagers and preteens generally need more at 1300 mg daily. While babies, toddlers and small children needing far less. Please consult with your doctor, or naturopath for concerns with calcium absorption and intake and children. (5)
Depression and anxiety can be clear indications of vitamin and mineral deficiencies and do require extra care with nutrition. Each of us is different so please consult with your doctor, naturopath, nurse practitioner, dietician or nutritionist before you look at supplements.
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In Ontario, Canada, registered holistic nutrition practitioners (CAIN-RHNP™️) are qualified and educated to help you with nutrition, wellness and supplements, as are dieticians, clinical nutritionists and naturopaths. Make sure you check with your provider to ensure they are insured, registered and licensed to help you make informed decisions. Legislation varies by country and province.
If you’d like some help with micronutrients, let’s chat.
SOURCES:
(1) Holford, P. (2007) Optimum Nutrition for the Mind. Piatkus.
(2) https://www.hsph.harvard.edu/nutritionsource/calcium/
(3) Balch, P. A. (2010). Prescription for Nutritional Healing, fifth edition. Penguin.
(4) Ross, J. (2004). The mood cure: The 4-step program to take charge of your emotions-Today. Penguin.
(5) https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
