Turmeric root has around 2-9% curcumin (also called curcuminoids). Get a supplement with the highest concentration of curcumin. Eat with food that has some fat/oil, and the "bioavailable" means that it likely has peperine (from black pepper) and/or lipid (fat) to help move the curcumin from your GI tract into your bloodstream. I use Extra Strength Qunol has 500 mg of turmeric per capsule and 18-22% curcumin [90-100 mg]. Gaia Herbs "Turmeric Supreme" has 36 mg/capsule (plus peperine). People in the linked study ate 4-8 grams of curcumin/day for years, so a LOT of curcumin. I take 1 gm/day of curcumin; we'll see if it ramps down my IgA and Kappa on my next bloodwork. https://oatext.com/Long-term-follow-up-of-curcumin-treated-MGUS-SMM-patientsan-updated-single-centre-experience.php . I used to do 2 hours/day of biking (I'm 70) but got covid and long covid last year so walk an hour or more every day and some biking. Resistance training is good for keeping bones and muscles strong (weights, exercise bands, yoga...). Mentally escaping is important, meditation, hobbies, friends. ResearchGate has peer-reviewed papers on MGUS and a lot of other scientific topics (I'm a retired research scientist).