Exercise regularly
Especially weight-bearing exercises such as walking and cycling
Expose sunlight
Get 15 minutes sunshine daily for vitamin D
Eat right
• Take plenty of calcium-rich food
• Take supplements to boost calcium intake
• Minimise calcium-draining substances – soft drinks, salt, cigarettes, coffee (>2 cups daily), excessive animal meat intake, alcohol
Calcium
1,000-1,200gm daily
Vitamin D
800-1,000 units
Vitamin K
120mcg (men), 90mcg (women)
Magnesium
500-600gm daily
- Magnesium – converts vitamin D into its active form and gets calcium into the bones. Greater magnesium intake is significantly related to higher bone mineral density.
- Vitamin D – helps the body absorb calcium and regulates calcium in the blood.
- Vitamin K – helps the body regulate calcium and form strong bones.
Milk, cheese & yogurt
Sardines & salmon with bones
Soybeans & tofu
Leafy veggies, pumpkin & sunflower seeds
- Take supplements to boost cartilage regeneration and reduce inflammation in the joints.
- Maintain a healthy weight – losing 1 pound reduces 3-4 pounds of extra weight on the knees.
- Exercise is key to maintaining supple joints and preventing cartilage from shrinking and stiffening.
- Stretching can help to maintain the flexibility in the joints.
- Avoid excessive kneeling and repetitive or sudden excessive joint movements.
- Low-impact exercises like brisk walking and swimming can help to keep the fluid in your joints moving.
- Do at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity every week and strength exercises every 2-3 days a week to target all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms).
Made from calcium carbonate, Calmax is the only ionised calcium supplement in the market that is highly bioavailable at 97.4% – perfect for seniors with lower nutrient absorption rates. Additionally, its 2:1 calcium and magnesium ratio is perfect to ensure maximum calcium absorption. Made from premium oyster shell and free from toxins and heavy metals, it is suitable for seniors who are lactose intolerant.
Cartilage is a resilient and smooth elastic tissue with rubber-like padding that covers and protects the ends of the long bones at joints. It makes up 50% of all protein in cartilage and 85-90% of collagen of articular cartilage. The degeneration of cartilage with age can cause the loss of joint lubrication ‘cushion’, leading to chronic joint inflammation, and increased immobility.
- Suppresses damage caused by hyaluronidase enzyme by 88%, thus helping to reduce wear and tear of joints
- Replenishes lost cartilage by promoting production of Collagen Type II by up to 2.5 times, accelerates cartilage tissue repair and increases production of chondroitin
- Reduces joint inflammation by up to 94%
A clinical study was conducted with 30 participants between the ages of 23 and 78 years old suffering from joint pain and were given Collagen Type-II and curcumin for subjective pain relief. The results from the studies found that:
- Their joint pain was reduced after 15 days
- 92% experienced reduced joint pain after 45 days of consumption
- 99% experienced reduced or disappearance of pain after 2 months of consumption