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

Transcriber:

You might believe that drinking milk,

譯者: Jessica Teng 審譯者: Yi-Ping Cho (Marssi)

你可能認為透過喝牛奶 吸收其中的鈣和維生素Ｄ，

with all its calcium and vitamin D,

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

是讓骨骼強壯和健康唯一需要做的事。

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

多年來憑著這個好資訊賣了很多牛奶，

but it's just not scientifically accurate.

但這在科學上並不準確。

(Music)

（音樂）

[Body Stuff with Dr. Jen Gunter]

《認識你的身體ㄧ珍・岡特醫生》

（音樂）

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

當我們聚焦在牛奶上， 就忽略了骨骼健康的重點。

So let's start at the beginning.

所以讓我們從頭開始吧。

Adults have 206 bones

成年人有206塊骨頭

that form the main part of the skeletal system.

構成骨骼系統的主要部分。

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

它們是保護器官的支撐結構或框架，

but they do so much more.

但它們的功能不止於此。

They work with our muscles to move our bodies,

骨骼藉由聯合肌肉來移動我們的身體，

they store important minerals,

骨骼也能儲存重要的礦物質、

they produce hormones,

產生激素，甚至製造我們的血液。

and they even make our blood.

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

許多人會把骨骼 和萬聖節的骷髏頭聯想在一起，

but that only gives us a one-dimensional view.

但那只有單一面向。

Bone actually has three layers.

骨骼其實有三層。

On the outside, there's the periosteum,

外層是骨膜，這層堅韌的膜 提供覆蓋和保護作用。

a tough membrane that covers and protects.

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

接下來是厚厚的一層密質骨，

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

這是大多數人都熟悉的 白色、堅硬和光滑的部分。

But inside, there is spongy or trabecular bone,

但在裡面，有海棉骨，又稱小梁骨，

and an inner core filled with bone marrow,

以及充滿骨髓的內核，

which contains stem cells that make blood

其中包含製造血液 並不斷分裂的幹細胞。

and are constantly dividing.

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

大多數人都知道我們的骨骼 在兒童和青少年時期生長，

We reach our peak bone mass in our 20s.

在二十多歲時骨質達到最高量。

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

很多人不知道的是， 即使在我們停止生長之後，

we are constantly removing old bone

我們還是不斷地 淘汰舊骨並用新骨取而代之。

and replacing it with new.

One estimate is enough bone is removed and replaced

據估計，被汰換的舊骨

that a new skeleton is made every 10 years.

每十年就足以製造一個新的骨架。

After we reach our peak bone mass,

我們的骨質達到最高量後，

bone removal starts to outpace replacement.

骨頭淘汰的速度 會超過新骨的增長速度。

This can eventually affect the integrity of the bone

最終會影響骨骼的完整性，

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

並降低我們的骨質， 或是我們擁有的骨頭數量。

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

骨質疏鬆是這個過程的極端。

Bone loss outpaces replacement,

骨質流失速度超過更換速度，

and combined with other changes,

再加上其他變化，

this can lead to so much fragility

這會導致骨骼變得非常脆弱，

that even small bumps or falls can create fractures.

即使是輕微碰撞或跌倒也會造成骨折。

Another cool fact about bones is they store calcium,

另一個很酷的事實是骨頭儲存鈣，

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

所以如果從飲食中攝取量低，

the body draws calcium from the bone.

身體會從骨骼中吸收鈣。

This can also contribute to bone loss,

這也會導致骨質流失，

so we need enough dietary calcium to maintain our bone.

因此我們需要從飲食中 攝取足夠的鈣來維持骨頭。

Vitamin D fits into the picture

維生素Ｄ也跟這個主題有關，

because it helps our body absorb calcium.

因為它可以幫助我們的身體吸收鈣。

When we think of calcium and vitamin D,

當我們想到鈣和維生素Ｄ時，

many of us picture a frosty glass of milk.

大多數的人會想到一杯冰涼的牛奶。

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

牛奶並不是豐富鈣質的唯一來源。

Humans are creative omnivores.

人類是很有創意的雜食動物。

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

我們可以從許多其他來源獲取鈣──

yogurt and cheese, for example --

例如優格和起司──

but also look for leafy greens like spinach and kale,

但也可以找葉菜， 像是菠菜和羽衣甘藍、

cruciferous vegetables like broccoli and cabbage,

西蘭花和高麗菜等十字花科蔬菜，

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

以及豆腐、堅果、豆類、 雞蛋和魚等蛋白質。

Fortified cereals and orange juice are also good too,

強化的穀物麥片和柳橙汁也不錯，

and chia seeds.

還有奇亞籽。

And vitamin D is plentiful in fatty fishes,

維生素Ｄ可以從富含脂肪的魚類攝取，

and our skin makes it from the sun.

而我們的皮膚直接用太陽 來製造維生素Ｄ。

However, some people may need supplements.

但有些人可能需要補充劑。

Another important factor for bone health is exercise.

運動是骨骼健康的另一個重要因素。

Mechanical loading stimulates the cells that build bone

機械負荷刺激構建骨骼的細胞，

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

拉一拉在骨骼上的肌肉 也有同樣的效果。

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

其實任何對骨骼施加壓力的活動，

like walking, jogging, dancing, racket sports,

例如：走路、慢跑、跳舞、球拍運動，

even strength training like doing weights,

甚至像舉重這樣的力量訓練，

stimulates extra deposits of calcium

都會刺激額外的鈣沉積 和新骨骼的生長。

and growth of new bone.

In addition, stronger muscles can help with balance.

此外，強壯的肌肉有助於平衡。

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

預防髖關節骨折 最佳方法之一是什麼？

Reducing falls with better balance.

增加平衡來減低跌倒的風險。

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

如果你喜歡喝牛奶，這不是問題，

but don't forget

但不要忘記，

that bone health is so much more than just milk.

牛奶不是骨骼健康的唯一因素。