By Dr Chen Zhen-Yu
Dr Chen Zhen-Yu is a member of the Nutrition Advisory Board, Herbalife.
Every year in October, World Arthritis Day and World Osteoporosis Day highlight the importance of maintaining healthy bones and joints. In Malaysia, recent statistics reveal that nearly 40% of the population is affected by bone and joint issues, a rising trend largely attributed to ageing.
Let’s talk bone health
There is a saying: “bones age before the person”. Bones are composed of approximately 45% calcium carbonate and calcium phosphate, 36% collagen, 10% fat, 5% water, and 4% other substances. Calcium is the most abundant mineral in the human body and is essential for maintaining strong bones, with around 99% of it stored in bones and teeth.
As we grow older, bones gradually lose calcium. This decline is further exacerbated by a reduction in the secretion of sex and growth hormones, as well as decreased activity of osteoblasts, the cells responsible for forming new bone. The result is a loss of bone mass and density, which makes bones more fragile and prone to fractures, a condition known as osteoporosis.
Recent studies found that 15.3% of the overall Malaysian population are affected by osteoporosis. Among individuals over the age of 71, the figure rises to 32.6%. This is especially relevant as Malaysia is experiencing a demographic shift towards an ageing population. The Department of Statistics Malaysia (DOSM) projects that the percentage of citizens aged 65 and above will increase from 8.1% in 2024 to 14.5% by 2040.
Osteoporosis is often referred to as a “silent disease” because it usually goes undetected until a fracture occurs. Aside from ageing, other contributing factors include gender, ethnicity, family history, and lifestyle choices.
So, how do we keep our bones healthy?
- Engage in regular exercise while young to maximise peak bone density.
- Eat a balanced diet, including calcium-rich foods such as dairy products, beans, and green leafy vegetables.
- Spend some time outdoors to increase vitamin D synthesis, which aids calcium absorption and improves bone density.
- Avoid smoking and excessive alcohol intake, both of which can accelerate bone loss.
- Consider appropriate calcium and vitamin D supplementation.
There are many calcium supplements available in the market. When choosing one, opt for products with higher absorption rates. Inorganic forms like calcium carbonate and calcium phosphate are less easily absorbed, while organic forms such as calcium citrate, calcium gluconate, and calcium lactate offer better absorption.
The average daily calcium intake among Malaysian adults aged 20 to 65 is 490.3 mg, significantly below the recommended levels in the Recommended Nutrient Intakes (RNI) 2017. The RNI advises a daily intake of 1000 mg for both men and women, increasing to 1200 mg per day for women aged 50 and above. For middle-aged and older adults, it is advisable to choose calcium supplements that also contain vitamin D, which supports calcium absorption, bone mass development, and muscle strength. Consuming calcium with a glass of orange juice, which is rich in vitamin C, may further enhance absorption.
Joint health matters too
The human body has over 300 joints, found throughout the shoulders, elbows, wrists, hips, knees, ankles, cervical spine, and lumbar spine. Each joint consists of three main components: the articular surface, the joint capsule, and the joint cavity.
Cartilage degeneration, strain, or other stress factors can cause joint inflammation, commonly known as arthritis. This condition not only leads to pain but may also result in stiffness and swelling that interferes with daily mobility. Factors contributing to arthritis include aging, excessive physical strain, and obesity. As the body ages, synovial fluid production decreases, cartilage becomes thinner, and bone toughness diminishes, making joints more susceptible to damage.
In Malaysia, osteoarthritis (OA) affects approximately 10–20% of adults and nearly 27% of older adults, making it the most common form of arthritis in the country. Rheumatoid arthritis (RA) also affects around five in every 1,000 Malaysians.
So how do we protect our joints?
- Maintain a balanced diet with adequate calcium intake.
- Manage body weight to reduce joint stress.
- Stay active with appropriate exercises.
- Practise good posture during walking and work.
- Avoid prolonged exposure to cold or damp environments.
- Take joint health supplements as needed.
The most commonly used joint health nutrients include glucosamine, chondroitin sulphate and methylsulfonylmethane (MSM).
Glucosamine is a naturally occurring compound in the body, found in synovial fluid and essential for the formation of cartilage glycoproteins and mucopolysaccharides. While the body can produce glucosamine, its levels begin to decline sharply after age 40, reducing synovial fluid and weakening cartilage. Since dietary sources of glucosamine are limited, supplementation is often recommended to support joint health.
Chondroitin sulphate is a type of glycosaminoglycan that binds to proteins to form proteoglycans. It promotes the synthesis of hyaluronic acid, helps remove inflammatory substances, and supports immune function in joints. It also assists in repairing damaged cartilage, stimulating new cartilage and lubricating joints, and reducing friction for improved mobility.
MSM (methylsulfonylmethane) is a non-toxic organic sulphur compound that contributes to the formation of chondroitin sulphate and keratin. It is vital for healthy cartilage, skin, and hair. MSM is also known for its ability to relieve joint pain, reduce swelling and stiffness, improve flexibility, and ease muscle spasm by improving blood circulation.
Many joint health supplements in the market today combine glucosamine, chondroitin sulphate, and MSM to deliver comprehensive support for joint function and comfort. Protecting bone and joint health is vital as people age. It requires not just a balanced diet and active lifestyle but also the mindful use of nutritional supplements that support the body’s natural functions. With bone and joint concerns on the rise among Malaysians, it’s increasingly important to take proactive steps today to prevent limitations tomorrow.
* The views expressed herein are strictly the personal opinion of the writer and do not necessarily represent the views of YamChaTime.
