Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

Transcriber:

You might believe that drinking milk,

Prevoditelj: Petra Lauš Recezent: Ivan Luka Sabolović

Možda mislite da trebate mlijeko,

with all its calcium and vitamin D,

koje je bogato kalcijem i vitaminom D,

is the one thing you need for strong and healthy bones.

da biste imali jake i zdrave kosti.

And it's a really nice message that sold a lot of milk over the years,

Ta je ideja prodala mnogo mlijeka kroz godine,

but it's just not scientifically accurate.

ali nije znanstveno točna.

(Music)

(Glazba)

[Body Stuff with Dr. Jen Gunter]

[Body Stuff s dr. Jen Gunter]

When we focus on milk, we lose the bigger picture of bone health.

Za shvaćanje zdravlja kostiju, nije dovoljno u obzir uzeti samo mlijeko.

So let's start at the beginning.

Počnimo otpočetka.

Adults have 206 bones

Odrasla osoba ima 260 kostiju

that form the main part of the skeletal system.

koje tvore glavni dio kostura.

They're the support structure or cage that protects our organs,

One podupiru i štite naše organe,

but they do so much more.

ali čine i mnogo više od toga.

They work with our muscles to move our bodies,

Zajedno s mišićima, one pokreću naše tijelo,

they store important minerals,

pohranjuju važne minerale,

they produce hormones,

stvaraju hormone

and they even make our blood.

te čak i krv.

Many people think of a Halloween skeleton when they imagine bone,

Mnogi se pri spomenu na kosti prvo sjete kostura za Noć vještica,

but that only gives us a one-dimensional view.

ali ta je perspektiva jednodimenzionalna.

Bone actually has three layers.

Kost zapravo ima tri sloja.

On the outside, there's the periosteum,

Izvana je pokosnica,

a tough membrane that covers and protects.

čvrsta membrana koja pokriva i štiti kosti.

Next, there's a thick layer of compact bone,

Slijedi debeli sloj kompaktne kosti,

the white, hard, smooth part that most people are familiar with.

bijelog, tvrdog i glatkog dijela kosti koji većina ljudi prepoznaje.

But inside, there is spongy or trabecular bone,

Unutra se nalazi spužvasta kost

and an inner core filled with bone marrow,

i koštana srž,

which contains stem cells that make blood

u kojoj se nalaze matične stanice koje stvaraju krv

and are constantly dividing.

i neprestano se dijele.

Most people understand that our bones grow when we're kids and adolescents.

Većina ljudi misli da nam kosti rastu dok smo djeca i tinejdžeri.

We reach our peak bone mass in our 20s.

Maksimum koštane mase doseže se u dvadesetim godinama.

What many people don't know is even after we stop growing,

Mnogi ne znaju da čak i nakon što prestanemo rasti,

we are constantly removing old bone

stare kosti se neprestano

and replacing it with new.

zamjenjuju novima.

One estimate is enough bone is removed and replaced

Prema jednoj procjeni, količina kostiju koja se zamjenjuje

that a new skeleton is made every 10 years.

dovoljna je za jedan novi kostur svakih deset godina.

After we reach our peak bone mass,

Kada dosegnemo maksimum koštane mase,

bone removal starts to outpace replacement.

počinjemo gubiti na koštanoj masi.

This can eventually affect the integrity of the bone

To može utjecati na zdravlje kostiju

and it lowers the bone mass or the amount of bone that we have.

i smanjuje koštanu masu, odnosno količinu kostiju koju imamo.

The bone disease osteoporosis is an extreme version of this process.

Koštana bolest osteoporoza, ekstremni je primjer tog procesa.

Bone loss outpaces replacement,

Gubimo koštanu masu,

and combined with other changes,

što uz ostale promjene,

this can lead to so much fragility

može dovesti do izražene lomljivosti

that even small bumps or falls can create fractures.

te čak i mali udarac ili pad može uzrokovati prijelom.

Another cool fact about bones is they store calcium,

Još jedna zanimljivost jest da kosti pohranjuju kalcij,

so if intake is low, meaning not enough in our diet,

ako ne uzimamo dovoljno kalcija,

the body draws calcium from the bone.

tijelo koristi kalcij iz kostiju.

This can also contribute to bone loss,

To također može dovesti do gubitka koštane mase,

so we need enough dietary calcium to maintain our bone.

trebamo unositi dovoljno kalcija da održimo naše kosti zdravima.

Vitamin D fits into the picture

Vitamin D je važan

because it helps our body absorb calcium.

jer pomaže da tijelo apsorbira kalcij.

When we think of calcium and vitamin D,

Kada pomislimo na kalcij i vitamin D,

many of us picture a frosty glass of milk.

mnogi od nas sjete se ledene čaše mlijeka.

Milk is not the only good source of calcium out there.

Mlijeko nije jedini dobar izvor kalcija.

Humans are creative omnivores.

Ljudi su kreativni svejedi.

We can get calcium from a lot of other sources --

Kalcij možemo dobiti iz mnogo izvora,

yogurt and cheese, for example --

ima ga u jogurtu i siru,

but also look for leafy greens like spinach and kale,

ali i u lisnatom povrću, na primjer špinatu i kelju,

cruciferous vegetables like broccoli and cabbage,

kao i u krstašicama, brokuli i kupusu,

and proteins like tofu, nuts, beans, eggs and fish.

ali i namirnicama bogatima proteinima, tofuu, orasima, grahu, jajima i ribi,

Fortified cereals and orange juice are also good too,

Pahuljice i sok od naranče također su dobar izvor kalcija,

and chia seeds.

kao i chia sjemenke.

And vitamin D is plentiful in fatty fishes,

Vitamina D ima mnogo u masnoj ribi,

and our skin makes it from the sun.

te ga naša koža stvara od Sunca.

However, some people may need supplements.

No, neki trebaju dodatke prehrani s kalcijem.

Another important factor for bone health is exercise.

Još jedan važan čimbenik za zdravlje kostiju je tjelovježba.

Mechanical loading stimulates the cells that build bone

Mehaničko opterećenje stimulira stanice koje grade kosti

and muscles pulling on the bone may do this as well.

kao i mišići.

In fact, any activity that puts stress on your bones,

Bilo kakva aktivnost koja opterećuje kosti,

like walking, jogging, dancing, racket sports,

poput hodanja, džoginga, plesa, tenisa,

even strength training like doing weights,

čak i vježbe snage poput dizanja utega,

stimulates extra deposits of calcium

stimuliraju višak kalcija

and growth of new bone.

i rast kostiju.

In addition, stronger muscles can help with balance.

Uz to, jači mišići pomažu održavanju ravnoteže.

And one of the best ways to prevent a hip fracture?

Kako najbolje spriječiti prijelom kuka?

Reducing falls with better balance.

Tako da smanjite broj padova boljim održavanjem ravnoteže.

If milk is your thing, that's completely OK,

Ako volite mlijeko, to je sasvim u redu,

but don't forget

ali ne zaboravite

that bone health is so much more than just milk.

da se zdravlje kostiju ne krije samo u mlijeku.