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

Transcriber:

You might believe that drinking milk,

Translator: Vicky Ji Reviewer: Thomas Tam

你可能認為牛奶

with all its calcium and vitamin D,

加上所有嘅鈣同埋維生素 D

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

就係令到我哋嘅骨骼強壯同埋健康

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

多年來，呢個好消息令到賣出咗好多牛奶

but it's just not scientifically accurate.

但係呢個喺科學上並不準確

(Music)

(音樂）

[Body Stuff with Dr. Jen Gunter]

【Dr. Jen Gunter 身體護理】

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

如果我哋淨係睇往牛奶 我哋就睇唔到骨骼健康嘅大圖畫

So let's start at the beginning.

咁樣不如我哋從頭講起

Adults have 206 bones

成人有 206 塊骨頭

that form the main part of the skeletal system.

構成骨骼系統嘅主要部分

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

佢哋係支撐身體，或者係保護器官嘅結構

but they do so much more.

其實佢哋仲做多好多嘢

They work with our muscles to move our bodies,

佢哋同埋啲肌肉令到身體郁動

they store important minerals,

佢哋儲存重要嘅礦物質

they produce hormones,

產生荷爾蒙

and they even make our blood.

而且仲幫我哋做血

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

好多人想像我哋啲骨頭 就好似 Halloween 嘅骷髏骨頭咁

but that only gives us a one-dimensional view.

但係呢個只係畀我哋單一維度嘅圖像

Bone actually has three layers.

骨頭基本上有三層

On the outside, there's the periosteum,

喺外面有骨膜

a tough membrane that covers and protects.

堅韌嘅薄膜包住同埋保護啲骨頭

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

接住係厚厚一層密度高嘅骨頭

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

好多人都熟悉佢哋係白色、堅硬、同埋表面平滑

But inside, there is spongy or trabecular bone,

但係裏面有海綿形狀嘅骨頭或者係骨小梁

and an inner core filled with bone marrow,

同埋充滿骨髓嘅核心

which contains stem cells that make blood

嗰度幹細胞可以做血

and are constantly dividing.

啲幹細胞經常分裂

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

大部分人知道 喺小孩同埋青少年啲骨頭會生長

We reach our peak bone mass in our 20s.

我哋嘅骨質密度喺廿幾歲達到頂峰

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

好多人唔知道即管喺啲骨頭停止生長

we are constantly removing old bone

我哋啲舊骨頭

and replacing it with new.

係會畀新嘅骨頭代替

One estimate is enough bone is removed and replaced

估計身體嘅骨骼

that a new skeleton is made every 10 years.

會喺十年完全替換

After we reach our peak bone mass,

當我哋骨質達到頂峰嘅時候

bone removal starts to outpace replacement.

失去嘅骨頭超過咗生長嘅骨頭

This can eventually affect the integrity of the bone

呢個喺最後會影響到我哋骨骼嘅完整性

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

同時降低咗我哋骨頭嘅數量同埋骨頭嘅質量

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

極端嘅情況就係有骨質疏鬆病

Bone loss outpaces replacement,

當骨質嘅流失超過咗新生長嘅骨質

and combined with other changes,

再加上其他變化

this can lead to so much fragility

呢個可以導致骨骼極之脆弱

that even small bumps or falls can create fractures.

即管係些微嘅碰撞 或者跌到，都能夠造成骨折

Another cool fact about bones is they store calcium,

一個好有型嘅事實，就係骨骼儲存鈣

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

如果攝入量低，即係食得少咗

the body draws calcium from the bone.

身體會喺骨骼度拎啲鈣出嚟

This can also contribute to bone loss,

呢個都會令到骨質流失

so we need enough dietary calcium to maintain our bone.

所以我哋要從飲食度吸收足夠嘅鈣 去維持自己嘅骨骼

Vitamin D fits into the picture

維他命 D 符合咗呢種想法

because it helps our body absorb calcium.

佢會幫助身體吸收鈣質

When we think of calcium and vitamin D,

當我哋諗到鈣同維他命 D

many of us picture a frosty glass of milk.

好多人諗起一杯冰凍嘅牛奶

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

牛奶並唔係唯一吸收鈣質嘅好來源

Humans are creative omnivores.

人類係雜食動物，好有創造力嘅

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

我哋啲鈣，可以從好多方面得嚟

yogurt and cheese, for example --

例如乳酪同芝士

but also look for leafy greens like spinach and kale,

仲有係綠色葉嘅蔬菜 好似菠菜同埋羽衣甘藍

cruciferous vegetables like broccoli and cabbage,

十字花科蔬菜 好似白椰菜同埋紹菜

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

仲有係喺蛋白質，好似豆腐 果仁、豆類、雞蛋同魚嗰度得到

Fortified cereals and orange juice are also good too,

同添加咗到啲穀物同埋橙汁度都可以

and chia seeds.

奇亞籽亦可以有鈣

And vitamin D is plentiful in fatty fishes,

喺含有脂肪嘅魚裏面 維他命 D 都有好多

and our skin makes it from the sun.

同時皮膚都可以從陽光嗰度製造

However, some people may need supplements.

但係有啲人就可能需要食補充劑

Another important factor for bone health is exercise.

另一種使到骨頭健康嘅就係運動

Mechanical loading stimulates the cells that build bone

機械負荷同拉動肌肉 可刺激骨骼細胞生長

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

都能刺激骨骼嘅細胞

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

其實係所有令到骨骼有壓力嘅 都會令到骨骼生長

like walking, jogging, dancing, racket sports,

好似行路、緩步跑、跳舞同拍球運動

even strength training like doing weights,

即使力量嘅訓練，好似舉重咁

stimulates extra deposits of calcium

刺激額外嘅鈣沉澱

and growth of new bone.

同新嘅骨頭生長

In addition, stronger muscles can help with balance.

另外更強嘅肌肉可以幫助身體平衡

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

乜嘢係髖骨骨折最好預防嘅方法呢？

Reducing falls with better balance.

答案係，更好嘅平衡，減少跌倒

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

如果你鍾意牛奶完全係冇問題

but don't forget

但係唔好忘記

that bone health is so much more than just milk.

骨骼嘅健康唔單止係牛奶咁簡單