梅奥医学中心工作人员
Bones play many roles in the body — providing structure, protecting organs, anchoring muscles and storing calcium. While it's particularly important to take steps to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too.
骨骼在身体中扮演了许多角色——提供构架，保护器官，固定肌肉和储存钙。在儿童和青少年时期采取措施来塑造强健骨骼是非常重要的，不过你也能在成年时期采取措施来保护骨骼健康。
Why is bone health important?
Your bones are continuously changing — new bone is made and old bone is broken down. When you're young, your body makes new bone faster than it breaks down old bone and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more than you gain. How likely you are to develop osteoporosis — a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it later. The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age.
为什么骨骼健康很重要？
你的骨骼在不断地发生变化——新骨头被制造出来，旧的被破坏掉。当你年轻的时候，你的身体造新骨的速度比其破坏旧骨的速度快，而你的骨量会增加。大部分人在30岁左右的时候到达其骨量峰值。在此之后，骨再塑持续进行，但你的损失要稍微多于获得。你患上骨质疏松症的可能性取决于到达30岁时你获得的骨量数量以及之后你损失其的速度。你的估量峰值越高，你的“银行”中就拥有越多的骨骼，而且在你上了年纪后患上骨质疏松症的可能性越小。
A number of factors can affect bone health — some modifiable and some not. For example:
许多因素可以影响骨骼健康——一些可被更改但另一些则不行。例如：
The amount of calcium in your diet. A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures.
饮食中钙的数量。含钙低的饮食会促成骨质密度的减少、过早骨质流失以及增加骨折的风险。
Physical activity level. People who are physically inactive have a higher risk of osteoporosis than do their more-active counterparts.
体力活动水平。体力活动不多的人比体力活动较多的人有更高患上骨质疏松的风险。
Tobacco use and excessive alcohol consumption. Research suggests that tobacco use contributes to weak bones. Similarly, regularly having more than two alcoholic drinks a day increases the risk of osteoporosis, possibly because alcohol can interfere with the body's ability to absorb calcium.
抽烟和过量饮酒。研究表明抽烟会促成骨骼的脆弱。与其类似的是，每天经常性饮用超过两杯酒精饮料会增加骨质疏松的风险，这可能是因为酒精能干扰身体钙吸收能力。
Being a woman. Women have less bone tissue than do men.
身为女性。女性的骨组织要少于男性。
Getting older. Your bones become thinner and weaker as you age.
上年纪。当上了年纪的时候，你的骨骼会变薄变弱。
Race, frame size and family history. You're at greatest risk of osteoporosis if you're white or of Asian descent. You're also at greater risk if you're extremely thin (with a body mass index of 19 or less) or have a small body frame because you may have less bone mass to draw from as you age. In addition, having a parent or sibling who has osteoporosis puts you at greater risk — especially if you also have a family history of fractures.
人种，骨架尺寸和家族史。如果你是白人或亚裔的话，你患上骨质疏松的风险最高。如果你相当单薄（体重指数为19或更少）或者身体骨架很小的话，你患上骨质疏松的风险也很高，因为如果这样的话，当上年纪后你的骨量可能会较少而不胜流失。另外，如果父母或兄弟有患上骨质疏松的人也有很高风险——特别是如果你有骨折的家族史的话。
Hormone levels. Too much thyroid hormone can cause bone loss. In women, bone loss increases dramatically at menopause due to dropping estrogen levels. Prolonged periods of amenorrhea, theabsence of menstruation, before menopause also increases the risk of osteoporosis. In men, low testosterone levels can cause a loss of bone mass.
激素水平。过量的甲状腺激素可能会导致骨质流失。对于女性来说，在绝经期因为雌激素水平下降的原因，骨质会发生急剧流失。绝经期来临之前的长时间闭经和月经未来也会增加骨质疏松的风险。对于男性来说，睾丸激素低水平会导致骨量的流失。
Eating disorders and other conditions and procedures that affect bone health. People who have anorexia or bulimia are at risk of bone loss. In addition, stomach surgery (gastrectomy), weight-loss surgery and conditions such as Crohn's disease, celiac disease and Cushing's disease can affect your body's ability to absorb calcium.
饮食失调以及其他影响骨骼健康的情况和做法。患有厌食症和食欲过盛的人处于骨质流失的风险中。另外，胃部手术（胃切除术）、减肥手术以及如克罗恩氏病，腹部疾病和库兴氏病等这些情况有可能影响到身体的钙吸收能力。
Use of certain medications. Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, is damaging to bone. Other drugs associated with an increased risk of osteoporosis include long-term use of aromatase inhibitors to treat breast cancer, the antidepressant medications called selective serotonin reuptake inhibitors (SSRIs), the cancer treatmentdrug methotrexate, some anti-seizure medications, the acid-blocking drugs called proton pump inhibitors and aluminum-containing antacids.
某些药物的作用。长期使用强的松、考的松、强的松龙和地塞米松之类的皮质醇药物会损害骨骼。其他与骨质疏松风险增加相关的药物包括长期服用以治疗乳腺癌的芳香醇抑制剂，被称为羟色胺再摄取抑制剂的抗抑郁药(SSRIs)，癌症治疗药物氨甲喋呤，一些抗惊厥药物，被称为质子泵抑制剂的酸阻断药物以及含铝的抗酸剂。
What can I do to keep my bones healthy?
我能做什么来保持骨骼健康？
You can take steps to prevent or slow bone loss. For example:
你可以采取措施来阻止或减缓骨质流失。例如：
Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Institute of Medicine recommends 1,000 milligrams (mg) of calcium a day. The recommendation increases to 1,200 mg a day for women age 51 and older and men age 71 and older. Dietary sources of calcium include diary products, almonds, broccoli, kale, canned salmon with bones, sardines and soyproducts, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements.
在饮食中加入足够的钙。对于年龄在19到50岁之间的成年人以及年龄在51岁到70岁之间的男性，IOM）推荐每天摄入1000毫克的钙。对于年龄在51岁或以上的女性以及年龄为71岁或以上的男性，上述推荐增加至每日1200毫克。钙的饮食来源包括奶制品，杏仁、绿花椰菜、羽衣甘蓝、带骨的罐装鲑鱼、沙丁鱼和豆腐之类的豆制品。如果你的饮食中难以得到足够的钙的话，向你的医生咨询钙补充的情况。
Pay attention to vitamin D. For adults ages 19 to 70, the Institute of Medicine recommends 600 international units (IUs) of vitamin D a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Although many people get adequate amounts of vitamin D from sunlight, thismay not be a good source for everyone. Other sources of vitamin D include oily fish, such as tuna and sardines, egg yolks, fortified milk, and vitamin D supplements.
关注维生素D。对于年龄在19到70岁之间的成年人，美国医学研究所（IOM）推荐每日摄入600国际单位(IUs)的维生素D。对于年龄在71或更大的成年人，此推荐增加至每日800IUs。尽管许多人从阳光中得到了足够的维生素D，但这可能并不适用于所有人。维生素D的其他来源包括含油脂多的鱼（如沙丁鱼和金枪鱼）、鸡蛋黄、营养牛奶和维生素D增补剂。
Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, tennis and climbing stairs, can help you build strong bones and slow bone loss.
在日常活动中加入体力活动。如散步、慢跑、网球和爬楼梯这些负重锻炼能有助于强健骨骼和减缓骨质流失。
Avoid substance abuse. Avoid smoking and don't drink more than two alcoholic drinks a day.
避免滥用药物。避免抽烟以及每日饮用酒精饮料量不超过两杯。
Consider bone-boosting medications. A number of medications are available to help slow bone loss and maintain bone mass, including bisphosphonates (Fosamax, Actonel, Boniva) and raloxifene(Evista). If you're taking a medication that affects your bone health, talk to your doctor. He or she will monitor your bone density and may recommend other drugs to help prevent bone loss.
考虑骨骼促进药物治疗。许多药物治疗可以有助于减缓骨质流失和保持骨量，其中包括二膦酸盐（福善美、Actonel、Boniva）和雷洛昔芬(Evista)。如果你正在采用的药物治疗影响到了你骨骼健康的话，你要和医生谈谈这个问题。他或她将监控你的骨密度并可能推荐其他药物来有助于阻止骨质流失。
For women, consider hormone therapy. Estrogen, especially when started soon after menopause, can help maintain bone density. However, the use of hormone therapy can increase the risk of blood clots, endometrial cancer and, possibly, breast cancer. Ask your doctor whether hormone therapy is right for you.
对于女性来说，考虑激素疗法。雌激素，特别是在刚刚绝经之后，能有助于保持骨密度。但使用激素疗法会增加血凝块、子宫内膜癌风险，它也可能会增加乳腺癌的风险。向你的医生咨询一下看激素疗法是否适合你。
If you're concerned about your bone health or your risk factors for osteoporosis, consult your doctor. He or she may recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss.
如果你关心自己的骨骼健康或骨质疏松风险因素的话，请咨询你的医生。他或她可能会推荐一个骨密度检查。检查结果将有助于你的医生精确估量你的骨密度并测定你的骨折流失率。
来源：译言网
