Osteoarthritis most commonly affects large, frequently moving or weight-bearing joints such as the knees and hips. It is a chronic condition caused by the gradual breakdown of cartilage at the ends of bones — causing the once-smooth cartilage surface to become rough and uneven, leading to restricted and painful joint movement. The degeneration is progressive and continues over time.
How Can You Prevent & Manage Osteoarthritis Without Medication?
- Lose weight if you are overweight or obese, as excess weight increases the load on joints and accelerates degeneration
- Reduce joint strain — avoid jumping, kneeling, sitting cross-legged, and lifting heavy objects
- Strengthen the muscles around your joints through seated or lying exercises that move the knees and hips for 20–30 minutes daily
- Exercise regularly — swimming and cycling are the most suitable activities for those with osteoarthritis
What Is Osteoporosis and What Causes It?
Bones play a vital role in anchoring muscles and absorbing weight and impact. Over time, they naturally wear down and undergo constant renewal — old bone surfaces are broken down and replaced with new bone tissue, drawing calcium from the bloodstream to keep bones strong. Estrogen regulates this balance between bone breakdown and bone building. However, after menopause, bone breakdown accelerates far faster than bone formation, causing bones to gradually weaken and leading to osteoporosis.
Why Is Calcium So Important?
Calcium is an essential mineral for bones and teeth, and also plays a role in producing hormones and enzymes that keep the body functioning normally. The body requires a sufficient amount of calcium every day — older men and women need approximately 1,000–1,200 mg per day.
Calcium is found in varying amounts across different foods:
- Most easily absorbed: Milk and dairy products such as cheese and hard cheese
- Fairly well absorbed: Animal bone calcium found in small fish and shrimp paste
- Poorly absorbed: Plant-based calcium from sesame seeds, soybeans, Chinese broccoli, pea eggplant, and noni leaves — due to compounds that interfere with absorption
How Much Calcium Is Too Much?
While calcium supplements are available in tablets, capsules, and effervescent forms for convenience, it’s important to check the type of calcium salt used, the quantity per serving, and the actual elemental calcium content before purchasing. Taking too much can do more harm than good — excessive calcium intake may lead to:
- Kidney or bladder stones
- Muscle dysfunction
- Constipation and nausea
- Dizziness and frequent urination
- Irregular heartbeat
Always take calcium supplements in the right amount — not too little, but never too much.
