Why Too Much Calcium Can Be Dangerous!

by By Paula Rose Parish

You’ve probably heard you need more calcium to have strong bones and a healthy body. However, are you aware of the risks of taking too much calcium? Did you know that calcium can be Dangerous?

A Big Warning – You can overdose on this mineral, and there are awful side effects.

I was taking calcium supplements until I learnt what I am sharing with you now.

It’s true that your body needs calcium. But it’s important to take the right amount. There is no doubt that this is an important mineral. But let’s be aware that too much calcium can Be dangerous and cause unwanted problems.

Daily calcium requirements.

To understand why too much calcium can be dangerous, you need to be aware of how much calcium you need to take every day. The recommendations vary based on your age, gender, and health history.

In general, children need 1,000 to 1,300 mg a day.

Adults need 1,000 mg a day.

However, women over the age of 70 need 1,200 mg a day.

Common Side Effects

Constipation.

One of the most common side effects of taking too much calcium is constipation.

This usually occurs if you take too many supplements that have high levels of calcium. It’s rare for you to get constipation from calcium in foods, but it can happen if you overeat.

Kidney Stones.

Passing a kidney stone is worse than giving birth- so I have been told. So, I don’t have to find out for myself, so understanding the risks is important. Be aware that you can have a higher risk of kidney stones from taking too much calcium.

Several studies have found that those who take excessive amounts of mineral supplements are more likely to develop kidney stones. The minerals build up within the kidneys, forming small stones.

Other Health Issues.

By overdosing on calcium, you may notice several health issues at the same time.

Some of the most common issues are nausea, weakness and the loss of appetite. You may also experience excessive thirst. You may also have vomiting and feel unwell for a long period.

High levels of calcium can affect iron absorption in your body.

It’s also possible to have a more severe reaction from overdosing on calcium. An irregular heartbeat is a severe reaction to calcium overdose.

You may also have mental confusion and high blood pressure. One of the biggest risks is a coma – Scary!

How to Prevent Overdose

Most experts agree that prevention is easier than cure. However, solving the issues that arise from taking too much calcium can be problematic.

Be careful with the supplements you take and how many vitamins you take at the same time. If you combine multiple pills and minerals, then you can easily overdose on calcium.

It’s important to discuss your calcium levels with a doctor. They can recommend diet changes and supplements that are safe.

Focus on Food instead of Pills.

It may be tempting to reach for a bottle of calcium supplements instead of working on your diet. However, you’re putting yourself at risk and may not be helping your body.

Nutritionists recommend that you focus on the food that you eat rather than trying to supplement with pills. The good news is that calcium is readily available in many foods.

You can find it in dairy products, but there are other options if you’re lactose intolerant or vegan.

Calcium is in kale and broccoli. Many dark leafy vegetables have high levels of this mineral. It’s also in salmon and sardines.

You can get more calcium by eating fortified foods. Cereals, breakfast bars, granola, and many others are good sources of calcium. Also, many kinds of nuts contain calcium.

Although too much calcium can be dangerous, it is considered an essential mineral for health. Calcium has multiple health benefits. Although your body requires it to be healthy, it’s essential to ensure you’re not taking too much.

In most cases, you’ll get better results by eating calcium-rich foods. Instead of taking supplements, but discuss your particular needs with your doctor.

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Paula Rose Parish (2)

My Body Improvement Workout

by By Paula Rose Parish

Before I got started on my body improvement workout, I needed to take into consideration my levels of fitness and health conditions, which may have preceded it.

It is always good to consult a healthcare professional before engaging in any new exercise program.

That said, here is a general workout routine for Body improvement.

The main focus is on strength, flexibility, and cardiovascular health:

Warm-up:

  1. March in Place: 5 minutes, light, to get the heart rate up and the muscles warm.
  2. Shoulder Rolls: 2 minutes, rolling front and back for loose upper body
  3. Arm Circles: 2 minutes, gentle rotations of the arms in small circles, front and back

Resistance Training

Do 1–2 sets of 10–15 repetitions for each exercise. Use light weights or resistance bands. Adjust the intensity based on the client’s ability.

Bodyweight Squats :

  1. Stand with your feet hip-width apart.
    1. Lower slowly into a seated position as if sitting back into a chair.
    1. Keep your chest up and your back straight.
    1. Return to standing position.

Wall Push-Ups:

  1. Stand with your feet about two feet away from a wall.
  • Place your hands on the wall at shoulder height.
  • Lean forward, lowering your body toward the wall, straighten your arms and push away.

Chair Dips:

            Sit on the edge of a sturdy chair with your hands beside your hips.

  1. Sliding your bottom off the chair, lower your body towards the floor
  2. Push back up to the beginning position.
  3. Leg Raises
  4. Sit tall in a chair with feet flat on the floor
  5. Lift one leg straight out in front, hold briefly, and lower it back down
  6. Repeat on the other leg

Cardiovascular Exercise

  1. Choose activities that are low-impact, and that you enjoy
  2. Walking (15–30 minutes)
  3. Brisk walking is an excellent, low-impact cardio exercise.
  4. Starting with a duration that is comfortable and, over time, gradually building up.

Swimming or Water Aerobics as available:

Water exercises are more accessible on joints but add resistance for strengthening.

Flexibility and Balance:

                              Seated Toe Touches – 5 minutes

  1. Sit in a chair with feet flat on the floor
    1. Bend down to touch toes – keep back straight

Chair Yoga

            Add some light yoga movements that can all be done using a chair for support.

  1. Cool Down
  2. Deep Breathing (5 minutes):
  3. Sit comfortably, breathe slowly, and then exhale deeply to relax your body.
  4. Neck and Shoulder Stretches (5 minutes):
  5. Tilt your head from side to side, then roll your shoulders as you help push away tension from the muscles.
  6. Remember to listen to your body and modify exercises as needed

I hope you will try My Body Improvement Workout. If you do, let me know.

Here is a link to Pahla B YouTube Videos for over 50s that I use daily to guide me through exercise.

To Learn More About Fitness and The Life Elevation Project, click HERE

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