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Sardines

With 321mg in about 7 Sardine fillets, this fish is swimming rich in Calcium, Omega-3 and Vitamin D!


Bok Choy

74mg in one cup, hefty dose of Calcium, Fiber & Vitamins A and C!


Oranges

65mg in one medium size fruit, great as a snack, full of Vitamin C and Calcium!


Seaweed

126mg in about 1 cup, Seaweed is full of Calcium, Fiber and Iodine.


Soya Bean / Milk

Great alternative for the lactose intolerant, contains more protein than regular milk and is a great source of Calcium!

Exercise

Regular exercise does not only reduce, or in some cases eliminate PMS, it's also a great way to reduce stress and stay health!

 


Vitamin E for breast tenderness

Some women have reported a reduction or absence of breast tenderness with the supplementation of 600IU of Vitamin E daily.

Calcium Supplementation

Research shows that almost half of PMS symptoms can be reduced by simply consuming 1200mg of calcium daily

 


Magnesium Supplementation

300 to 500mg Magnesium daily has been found to reduce breast tenderness for some people and in some cases, reduces sugar cravings.

 


Oral Contraceptives

While this works for some women, it's important to weigh the pros and cons, since the side effects of oral contraceptives may be worst off than the ones of PMS

 


Painkillers

While this works for some, using pain killers in the long run may not solve the problem

 


Avoid Skipping Meals

The changes in hormone levels can have an adverse effect on your appetite, skipping a meal will make you feel more irritable as your sugar level plummets.

 


Change Your Diet

Include whole grains, lean protein, fruits and vegetables to get a good balance of minerals and vitamins

 


Reduce Sodium Intake

Sodium heavy diets can cause bloating and increase water retention.

 


Stop Smoking

A study of health data showed than women who smoked were twice as likely to experience PMS.

As with most diseases these days, a lot of it has to do with our diet.
We are indeed, what we eat.

Studies have shown that a high-sodium is a threat to a sturdy skeleton.
In one particular study, postmenopausal women with a high-salt diet lose more bone minerals than other women in the same age group.

While it may be hard to reduce salt intake sufficiently, here are some of the highest salt foods to avoid:
1. Processed meats
2. Fast foods
3. Processed food
4. Regular canned soups, meats

 

Here are 3 healthy recipes that are rich in Calcium from International Osteoporosis Foundation:

1. Dried Small Shrimps and Bean Curd Soup

2. Salad Mix

3. Non-fried Spring Rolls

• Countries with little Boron in their soil have a higher occurrence of Arthritis among their people

• 50% of subjects who receive Boron supplementation during a Osteoarthritis trial reported improvements

• 79% of participants in another trial found reductions in joint pain, stiffness and inflexibility with Boron supplementation

Most of us know that Calcium is important for strong, health bones.
But what many of us do not know is that minerals have a very complex interaction web; one mineral may require two other minerals for our bodies to effectively utilise them.

For example, in a study of post menopausal woman, in a boron-deficient diet, the participants demonstrated a loss of magnesium and calcium. 
When the participants were placed on a boron-supplemeneted diet, not only did they demonstrate a smaller amount of loss in calcium and magnesium, there was an increase in levels of two hormones associated with health bone mass.

Mineral supplementation is best done with a balance of minerals from food sources.
They dissolve quickly in your body, pose far lesser health risks (if any), and provide a good variety of minerals.

One of the reasons why many of our customers love Live2Move AlgaeCal is that it has naturally occurring Boron in its ingredient, Algae Calcareas.
FruiteX-B® OsteoBoron, which has a dozen of published studies on its positive effects linked to inflammation of bone and joints has also been added to create our holistic health supplement.

Learn more about Live2Move AlgaeCal's trials that has proven to increase bone mass in 180 days.

According to the 2004 National Nutrition Survey, the average Singaporean intake of calcium was only 627mg/day, 78% of the recommended 800mg/day.

One study also showed that Vitamin D deficiency is also prevalent is Singaporeans, with half of the hip fracture patient having a Vitamin D deficiency.

Do you know what your daily Calcium and Vitamin D intake is?


Reference
Chandran, M, Howe, TS, Goh, SK, Li, HH, Ng, A, Zhang, RF & Koh, J
2012, ‘Vitamin D Levels, Physical and Biochemical Characteristics of South
East Asian Patients with Osteoporotic Hip Fractures’, J ASEAN Fed Endocrine
Soc, vol. 27, no. 2, pp. 185-190

Chandran, M, Howe, TS, Goh, SK, Li, HH, Ng, A, Zhang, RF & Koh, J
2012, ‘Vitamin D Levels, Physical and Biochemical Characteristics of South
East Asian Patients with Osteoporotic Hip Fractures’, J ASEAN Fed Endocrine
Soc, vol. 27, no. 2, pp. 185-190.

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