 如何避免骨質疏鬆 |
Osteoporosis is a health problem caused by the loss of a person's normal bone density and strength. Osteoporosis can cause frequent cramps, bone pains, a reduction in height, a hunched back, and bone fractures.
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| 骨質疏鬆症是指當一個人流失正常的骨質密度和骨力學強度下降時，所產生的健康問題。骨質疏鬆症會導致頻繁抽筋、骨痛、身高變矮、駝背以及骨折。 |
An appropriate bone density is important for your health. The higher your bone density is, the stronger your bones are. Bone density is influenced by genes. People from Africa usually have a higher bone density than Caucasians or Asians. Males usually have denser and stronger bones than females. A person's family history of osteoporosis may indicate a genetic risk. |
| 適當的骨質密度對健康很重要，骨質密度越高，骨頭就越強壯。骨質密度受到基因的影響，非洲人的骨質密度比白種人和亞洲人高；男性的骨質密度通常比女性高，男性的骨頭也比女性的骨頭強壯；家族中有骨質疏鬆症病史的人，意味著他有遺傳到骨質疏鬆症的風險。 |
Bone density is also influenced by factors such as a sedentary lifestyle, an improper diet, an estrogen deficiency, old age, alcoholism, and cigarette smoke. What you do can decrease your risk of bone loss. Here are some tips on preventing osteoporosis and keeping your bones healthy. |
| 骨質密度也會受到其他因素的影響，例如：長期久坐的生活型態、不適當的飲食、缺乏雌性激素、年老、酗酒和吸菸。你的行為可以降低骨質流失的風險，以下有幾個建議可以防止骨質疏鬆症，讓你的骨頭常保健康。 |
1. Quit smoking.
Smokers have a higher risk of losing bone density than non-smokers. Smoking can also lower estrogen levels in women. Low estrogen levels can increase the risk of getting osteoporosis.
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1.戒菸
跟不抽菸的人比起來，吸菸者流失骨質的風險更大；此外，吸菸會降低女性的雌性激素，而雌性激素低會增加患骨質疏鬆症的風險。 |
2. Exercise regularly.
Daily exercise can help you to maintain bone density. Walking, jogging, stair climbing, hiking, and aerobics are especially useful for preventing osteoporosis. However, you need to avoid excessive exercise or sports that may damage your bones. If you already have osteoporosis, talk to your doctor about what type of exercise would be appropriate for you.
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2.規律運動
每日運動可以幫助你維持骨質密度，走路、慢跑、爬樓梯、健行和有氧運動等，對預防骨質疏鬆特具功效，但是你必須避免有可能會傷害骨骼的過度激烈運動。如果你已經患了骨質疏鬆症，你可以和醫生討論哪一種運動適合你。 |
3. Eat food that contains adequate amounts of calcium and vitamin D.
Your body needs at least 1,000 mg of calcium per day. Calcium is found in milk. Vitamin D helps your body to absorb calcium efficiently. Vitamin D is produced when your skin is exposed to sunlight. During the winter months, many people suffer from a vitamin D deficiency. Talk to your doctor about taking vitamin D and calcium supplements. |
3.食用含足夠鈣質和維他命D的食物
你的身體一天至少需要1,000毫克的鈣質。牛奶含有鈣質，而維他命D可以使身體更有效地吸收鈣質。讓你的皮膚接觸陽光，可以製造出維他命D，在冬天，有許多人飽受缺乏維他命D之苦。你可以和你的醫生討論如何補充維他命D和鈣質。 |
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