Question

Is it true that glucosamine hydrochloride may assist in rebuilding worn cartilage, is essential for healthy cartilage and maintains healthy joints and mobility? This is the claim of some supplements for arthritis. –

Answer

Scientific research hasn’t found sufficient evidence to show that glucosamine hydrochloride counters osteoarthritis or promotes joint health. Glucosamine is usually made from seashells, or it can be made in the laboratory. Glucosamine hydrochloride is one of several forms of glucosamine. Glucosamine hydrochloride is used for osteoarthritis, knee pain, back pain, and glaucoma. However, no one knows yet whether it is effective for any of these conditions. There have been some preliminary studies, but more research is needed. How does it work? Glucosamine in the body is used to make a “cushion” that surrounds the joints. In osteoarthritis, this cushion becomes thinner and stiff. Taking glucosamine hydrochloride as a supplement might help to supply the materials needed to rebuild the cushion. Some researchers believe that glucosamine hydrochloride might not work as well as glucosamine sulfate. They think the “sulfate” part of glucosamine sulfate is the important factor because sulfate is needed by the body to produce cartilage.

Question

I have not exercised in years and really want to boost my energy and lose weight. What is a good treadmill workout for beginners?

Answer

To prevent injury and burnout and to make sure you are successful in your new endeavour, begin by doing less than you think you can do. You will still feel an energy boost and burn calories. For most beginners, a good starting point is walking four times a week, gradually building from 10 minutes to 30 minutes at a comfortable pace. Keep a workout diary to track your fatigue, soreness and progress. You should not be sore for more than 24 hours after a workout, if you are you are overdoing it. After every workout, gently stretch your hamstrings, calves and shins, holding for at least 30 seconds without bouncing. After four weeks of consistent exercise, start including intervals of higher intensity exercise, either by cranking up the speed or by using the treadmills incline feature. For example, after a five-minute warm-up, alternate one minute at an intensity that leaves you slightly out of breath with one minute at a comfortable pace. After five to 15 minutes of these intervals, cool down for about five minutes. As you become more fit, increase your intervals so that you are doing two-three minutes at higher intensity for every minute rest. Your body adapts quickly, so in order to keep progressing it is important to keep changing your workout and make them more frequent (daily).

Question

I am slightly over 60 years of age and have managed to loose a few Kilos recently (having put on too much weight when I retired.  I have gotten to 78kg and seem to be stuck there.  The weight is in excess of what it should be comparison to Height, age etc and I would like to lose a bit more. I walk regularly using my Dog as motivation and regularly take quite a long uphill route but unfortunately Sam stays slim and I seem to be going nowhere having made a really good start.  Any solutions.

Answer

Unfortunately “age” is the enemy. Postmenopausal woman have a very slow metabolic rate, which implicates that you will have to increase your activity level and reduce your food intake. You should purchase a pedometer and ensure that you are doing at least 10000 steps each day. Try and eat six small meals a day as this keeps your metabolism working all day. Take a look at your portion sizes; you might be surprised at how much you are getting through in the course of what seems like normal meals. Aim at consuming approximately 1200calories each day. Use the menu plan on the NW website as a guide. You should start losing 2-2.5kg per month.

Question

Calcium carbonate, as a supplement, is to be taken “with food.” How much? What kind? Will a glass of milk do?

Answer

Calcium carbonate requires stomach acid for your body to absorb it; taking your supplement with food stimulates production of that stomach acid. It doesn’t appear to matter what kind of food, but the instructions for taking Caltrate, for instance, call for taking the supplement with a “meal,” so I don’t think a glass of milk is likely to be quite enough.