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年轻轻就骨质疏松了?这次真的和咖啡、可乐和茶有关系

2019-07-25 16:21:50   来源:未知
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文 / 四川大学华西医院张维林主管护师、丁群芳教授 编 / 赵亚楠 【搜狐健康】请问,哪一瞬间你觉得自己老了? 然而,比起以上种种,还有一种更加让人深感悲凉、无力而且不可逆的确认自己老了的情况就是:年轻ba轻的你,遭检查出来骨质疏松! 确实,骨质疏松以前是老年人的专属,但是现在,越来越多的祖国花朵们还没绽放抻展,骨头就已经嘎嘣儿脆了! 轻轻绊一跤,骨折了;晚上睡个觉,突然就抽筋了;没有运动也没有干活,全身骨头莫名的痛 今天,四川大学华西医院康复医学中心张维林主管护师以及老年医学中心丁群芳教授一起来给大家讲一讲,关于骨质疏松的知识。 骨质疏松症是一种以骨量减少、骨的微观结构退化为特征,导致骨骼脆性增加、骨强度降低,容易发生骨折的全身性骨代谢疾

  文 / 四川大学华西医院张维林主管护师、丁群芳教授

  编 / 赵亚楠

  【搜狐健康】请问,哪一瞬间你觉得自己老了?

  然而,比起以上种种,还有一种更加让人深感悲凉、无力而且不可逆的确认自己“老”了的情况就是:年轻ba轻的你,遭检查出来骨质疏松!

  确实,骨质疏松以前是老年人的专属,但是现在,越来越多的祖国花朵们还没绽放抻展,骨头就已经嘎嘣儿脆了!

  轻轻绊一跤,骨折了;晚上睡个觉,突然就抽筋了;没有运动也没有干活,全身骨头莫名的痛……

  今天,四川大学华西医院康复医学中心张维林主管护师以及老年医学中心丁群芳教授一起来给大家讲一讲,关于骨质疏松的知识。

  骨质疏松症是一种以骨量减少、骨的微观结构退化为特征,导致骨骼脆性增加、骨强度降低,容易发生骨折的全身性骨代谢疾病。

  这个病可以发生在任何年龄段,虽然这个病主要多发在绝经后妇女和老年男性身上,但事实上,越来越多的年轻人也还是提前步入这个行列了。

  1. 痛

  疼痛是骨质疏松症最常见的症状,而其中70%-80%都是腰背痛和克膝头儿痛

  2. 骨折

  绊一跤,骨折了;侧个腰,骨折了;有些甚至打个豁hai,就骨折了……

  这种脆性骨折是退行性骨质疏松症最常见和最严重的并发症,据统计,有20%的骨质疏松症患者会遇到这类症状。

  3. 脊柱变形

  骨质疏松情况严重的,可能出现身高缩短和驼背。

  最常见的就是老年人身高“缩”了,很多人都以为这是人老了的自然正常现象,其实这就是骨质疏松的明显表现啊!

  4. 呼吸受限

  严重骨质疏松会导致胸、腰椎压缩骨折,常常导致脊柱后凸、胸廓畸形、胸腔容量明显下降,有时会引起多个脏器的功能变化,最常见的就是和歌里唱的一样,呼吸都觉得痛……

  问:医生,我经常腿抽筋,他们说是骨质疏松缺钙的表现,是不是哦?

  答:抽筋确实是缺钙的表现之一,但并不是说有抽筋就肯定缺钙,更不能说就肯定是骨质疏松。

  有些人激烈运动、保持一个姿势太久都可能会抽筋。但是,如果经常抽筋,还伴随腰背、克膝头儿痛,就高度怀疑是骨质疏松或者缺钙,要去看医生哦。

  人的骨骼健不健康,在临床上主要是看骨量,也就是骨头内的组织包括骨矿物质(钙、磷等)和骨胶原、蛋白质、无机盐等的含量。

  一般来说,一个人在30岁左右骨量会达到一个高峰,然后会逐渐下降。

  而骨质疏松会不会发生,主要取决于成年期前获得的峰值骨量的高低和成年后的骨量丢失速度。

  有点绕哇?这样子举例嘛,骨量就像你存钱一样,退休之前你努力点多挣点也多存点钱再搞点啥子理财,那么退休之后你的存款就多多的,在合理使用的情况下,钱花光的速度肯定也就慢一点。

  但如果你退休前挣得少还乱花钱连社保都不买,退休后你哪里有钱用?

  安?可以吃低保?

  不好意思,骨头才没有那么人性化,直接送你嘎嘣儿脆——“骨质疏松”,拜拜!

  ① 杀钙三兄弟:咖啡、可乐、茶

  哦买噶,又是咖啡、阔乐,上周才说了这两兄弟喝了不杀精,这周还加了个茶,队伍越来越壮大了!

  那这三种饮品到底是不是像传说中的那样会影响钙的吸收、加重钙的流失而引起骨质疏松呢?!

  这恐怕是大家最关心的问题了!

  作为一天不喝这三样饮品就活不下去的负责任·靠谱的辟谣小分队,是时候挺身而出了,我们正儿八经翻了好多研究文献,总的来说有三派观点。

  A:不影响派

  B:会影响派

  C:可能影响也可能不影响派

  那,华西医生的观点是酱纸的。

  虽然目前没有100%明确的证据说明,咖啡、可乐、茶会导致骨质疏松,但据目前研究大致方向来看,它们与钙流失,骨密度降低可能是有关系的。

  哈佛大学·公共卫生学院网站上有一篇名为《Calcium: What’s Best for Your Bones and Health?》的文章中提到,骨质疏松需要小心咖啡因和可乐。目前结论虽并不完全一致,但有一些证据表明,每天喝大量咖啡(大约四杯或更多),会增加骨折的风险。

  我们jio得:

  咖啡和浓茶中咖啡因可能诱发骨中钙的流失,降低骨密度;

  可乐中大量的磷,会打破日常饮食中的钙磷平衡,导致骨密度降低。

  我们的建议是:

  对于一般人咖啡、茶、可乐都可以适量的喝,咖啡一天不超过3杯,茶不要喝浓茶(毕竟喝浓了万一睡不戳也不安逸),而喝可乐也要稳到起,毕竟含糖的阔乐热量相当高,喝多要催肥是不争的事实!

  对于50岁以上的女性,建议控制咖啡的摄入量,而已经被确诊为骨质疏松的患者,实在咖啡瘾来了,你们就喝点多兑点牛奶的拿铁嘛!(此处真不是广告,虽然很想插播一条)

  问:医生,我忍不到不喝咖啡、茶、可乐,那提前从30岁就开始补钙得行不喃?

  答:30岁以前补钙一般见于骨折病人或者是局部有骨质疏松的病人,正常人群通过食补的方式就行了,不需要特意补充钙剂。

  ② 不晒太阳

  问:“医生,好不容易休息,就想在屋头好生宅一天,我妈吼起闹起说我要生霉了,非要喊出去晒太阳,说二天容易遭骨质疏松!

  答:老母亲这句话很有道理。

  你们应该都晓得晒太阳的好处很多,获得维生素D,促进摄取和吸收钙、磷,可以预防佝偻病以及骨质疏松等,中国人饮食中所含维生素D非常有限,经常接受阳光照射会对维生素D的生成及钙质吸收起到非常关键的作用。

  你不晒太阳,肯定也就少了这个天然的获得渠道。

  问:医生,晒太阳时打伞涂防晒霜会不会影响补钙呢?毕竟你们华西皮肤科医生说了,不防晒皮肤要黑、要长斑、要老化得嘛!

  答:我们皮肤科的医生说了,防晒措施确实会减少一些维生素D合成,但是你们也不要辣么机械三!

  我喊你们晒太阳,又不是喊你们切正午坝坝头指到晒!如果户外光照比较强,你避开10点—16点最毒的太阳哂嘛,晒20—30分钟就可以了。

  据研究,下面这些因素已被证实影响峰值骨量和骨量流失速度,也就会直接导致骨质疏松。

  1. 遗传

  遗传因素决定峰值骨量的70%。虽然目前的研究尚未明确骨质疏松的易患基因,但已证实骨质疏松的发生与遗传因素有关。

  2. 内分泌因素

  内分泌在骨代谢中发挥着重要作用,骨吸收和形成的过程受多种激素的调节。骨质疏松的发生与女性雌激素缺乏、男性睾酮水平下降以及甲状旁腺激素、降钙素等激素水平的变化有关。

  3. 药物

  长期使用类固醇激素、抗惊厥类药物、肝素、含铝的抗酸药等可诱发骨质疏松症。

  如果说上面这3点因素要怪老天爷没给你好运气的话,那下面这2点因素,真的要怪你们自己了!

  4. 生活方式

  ① 不运动

  运动特别是负重运动增加骨峰值,延缓骨量丢失。不运动、少运动或失重 (制动 ) 条件下,骨量丢失加快。

  ② 吸烟

  吸烟会引起骨吸收加快进而引起骨量丢失加快,同时会引起肠钙吸收下降和女性过早绝经。

  ③ 过度喝酒

  过量饮酒可使糖皮质激素分泌增多,尿钙增加,肠钙吸收减少,长期大量喝酒的人性腺功能减退,更容易遭骨质疏松。

  5. 营养

  由于各种原因,老年人、青春发育期及妊娠哺乳期可能发生营养障碍:

  ①蛋白质供给不足可能引起骨生成障碍,但蛋白质摄入过多可使尿钙排出增加,导致钙负平衡。

  ②低钙饮食可能通过继发性甲状旁腺激素分泌增多导致骨吸收加速。

  ③维生素D的缺乏导致骨基质的矿化受损,可出现骨质软化症,还可使骨基质合成减少。

  ④完全素食,也可能引起骨质疏松。

  如果有了上述症状,就尽快去检查确诊。然后听医生的话,该吃药吃药,该运动运动,该物理因子治疗就好好治。

  与其抠脑壳去纠结咖啡、茶、可乐得不得引起骨质疏松,不如早点根据骨质疏松出现的原因,这样入手进行预防:

  1. 尽量让成年期前获得的峰值高

  2. 尽量减缓成年后的骨量丢失速度

  具体该怎么做呢?

  1. 均衡饮食:富含钙、低盐和适量蛋白质的均衡饮食对预防骨质疏松有益。

  2. 适量运动:在专业人员的指导下进行运动,这对于预防骨质疏松的发生非常重要。

  至于咋个做?我们为中老年人定制了“骨康操”,具体请看今天推送的第二篇。

  3. 增加日光照射:平均每天至少20分钟,避开10点-16点最毒的太阳嘛!

  4. 不吸烟、不过量喝酒

  5. 定期体检,尤其45岁以上或绝经女性应每年体检关注骨骼情况。

  嗯,专家都说了,预防骨质疏松均衡饮食最重要。所以从今天起,想喝咖啡时,泡颗钙片儿;

  想喝茶时,直接喝奶茶;想喝可乐时,端到坝坝头晒起太阳喝立即就均衡了。

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