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

Transcriber:

You might believe that drinking milk,

翻译人员: Gia Hwang 校对人员: Yanyan Hong

你可能以为

with all its calcium and vitamin D,

牛奶中的钙和维生素 D

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

正是让你骨骼强壮且健康所必需的，

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

因此，多年来，人们大量购买牛奶，

but it's just not scientifically accurate.

但这背后的科学依据并不准确。

(Music)

【与珍·甘特博士聊聊身体里的那些事】

[Body Stuff with Dr. Jen Gunter]

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

当把注意力集中在牛奶上时， 我们就失去了骨骼健康的大局。

So let's start at the beginning.

所以让我们从头说起。

Adults have 206 bones

成年人总共有 206 块骨头，

that form the main part of the skeletal system.

它们是构成骨骼系统的主要部分 ，

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

它们是保护我们器官的 支撑结构或胸廓，

but they do so much more.

但骨骼还有更多作用 ——

They work with our muscles to move our bodies,

它们与肌肉一起 让我们的身体得以移动、

they store important minerals,

骨骼系统还储存重要的矿物质、

they produce hormones,

产生荷尔蒙，

and they even make our blood.

甚至造血。

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

说到骨头，很多人脑海中 便会浮现万圣节的骷髅，

but that only gives us a one-dimensional view.

但那只是个直观的图示。

Bone actually has three layers.

骨头其实有三层，

On the outside, there's the periosteum,

最外层的坚韧薄膜是骨膜，

a tough membrane that covers and protects.

有覆盖和保护的作用。

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

接下来是一层厚厚的密质骨，

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

也就是多数人熟悉的白色、 坚硬、光滑的部分。

But inside, there is spongy or trabecular bone,

密质骨里有海绵状的松质骨，

and an inner core filled with bone marrow,

以及充满骨髓的内核，

which contains stem cells that make blood

骨髓中含有造血干细胞，

and are constantly dividing.

这些干细胞在不断分裂。

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

众所周知，骨骼在童年 和青少年时期生长，

We reach our peak bone mass in our 20s.

二十多岁时，骨量达到峰值。

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

然而很多人不知道，

即使在我们停止生长后，

we are constantly removing old bone

身体一直进行新旧骨骼的替换。

and replacing it with new.

One estimate is enough bone is removed and replaced

据估计，每 10 年的新旧骨骼更替

that a new skeleton is made every 10 years.

足以把所有骨骼全部更新一遍。

After we reach our peak bone mass,

我们的骨量达到峰值后，

bone removal starts to outpace replacement.

骨骼的流失速度会超过更新速度，

This can eventually affect the integrity of the bone

这最终会影响骨骼的完整性，

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

并降低骨量，

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

骨质疏松症即该过程的极端情况。

Bone loss outpaces replacement,

当骨质流失速度超过更新速度,

and combined with other changes,

再加上其他变化，

this can lead to so much fragility

骨骼会变得非常脆弱，

that even small bumps or falls can create fractures.

甚至小颠簸或跌倒也可能造成骨折。

Another cool fact about bones is they store calcium,

另外，骨骼还负责储存钙。

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

所以，如果饮食中钙摄取不足，

the body draws calcium from the bone.

身体就会从骨骼中取钙，

This can also contribute to bone loss,

这也会导致骨质流失，

so we need enough dietary calcium to maintain our bone.

所以，膳食中要摄取足够的钙， 以维持骨骼的健康。

Vitamin D fits into the picture

维生素 D 有助于达到这个效果，

because it helps our body absorb calcium.

因为它可以帮助身体吸收钙。

When we think of calcium and vitamin D,

提到钙和维生素 D，

many of us picture a frosty glass of milk.

许多人会想到一杯冰牛奶，

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

但牛奶并非钙的唯一优质来源。

Humans are creative omnivores.

人类是有创造力的杂食动物，

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

能从许多其他食物中摄取钙——

yogurt and cheese, for example --

比如酸奶和奶酪，

but also look for leafy greens like spinach and kale,

还有绿叶菜如菠菜、羽衣甘蓝，

cruciferous vegetables like broccoli and cabbage,

十字花科如西兰花、卷心菜，

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

以及豆腐、坚果、豆类、鸡蛋 和鱼等富含蛋白质的食物，

Fortified cereals and orange juice are also good too,

强化麦片和橙汁也很棒，

and chia seeds.

亚麻籽也是不错选择。

And vitamin D is plentiful in fatty fishes,

富含脂肪的鱼类富含维生素 D，

and our skin makes it from the sun.

我们的皮肤在阳光下 也会生成维生素 D，

However, some people may need supplements.

但有部分人需要补充维生素 D。

Another important factor for bone health is exercise.

影响骨骼健康的另一个 重要因素，就是锻炼。

Mechanical loading stimulates the cells that build bone

机械负荷会刺激形成骨骼细胞，

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

而肌肉对骨骼的拉动也起同样作用。

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

其实，任何给骨骼带来压力的活动，

like walking, jogging, dancing, racket sports,

比如散步、慢跑、跳舞、球拍运动、

even strength training like doing weights,

甚至力量训练比如举重，

stimulates extra deposits of calcium

都能刺激钙的沉积

and growth of new bone.

和新骨的生长。

In addition, stronger muscles can help with balance.

此外，更强壮的肌肉 也可以增强身体平衡。

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

预防髋部骨折最好的方法之一，

Reducing falls with better balance.

就是增强平衡，减少跌倒。

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

总之，如果你喜欢喝牛奶，

那完全没问题，

but don't forget

但不要忘记：

that bone health is so much more than just milk.

保持骨骼健康，

仅喝牛奶是不够的哦。