And unfortunately, so many menopausal women are just downing like over a thousand milligrams of calcium.

不幸的是，很多更年期婦女都在服用超過一千毫克的鈣。

Of course, it's in the wrong form.

當然，形式不對。

It's in an elemental form called calcium carbonate, which is basically limestone.

它的元素形式叫做碳酸鈣，基本上就是石灰石。

You'd be better off chewing on the cement out there.

你最好還是去外面啃水泥吧。

But the point is that somehow we have in our minds that if we take this calcium, we'll prevent osteoporosis.

但問題是，我們的腦海中不知為何會有這樣的想法：如果我們補鈣，就能預防骨質疏鬆症。

And it's absolutely not true. Did you realize that the majority of bone, okay, what makes up bone, I'm talking about over 70% of it, is not calcium.

這絕對不是真的。你知道嗎，構成骨骼的絕大部分，我說的是70%以上，都不是鈣。

It is collagen, which is protein.

它是膠原蛋白，也就是蛋白質。

And there is calcium in bone for sure.

骨骼中肯定含有鈣。

There's a good amount.

數量不少。

But that calcium is tied up with phosphorus.

但鈣與磷是聯繫在一起的。

But you don't hear people saying, well, you need to have more phosphorus for bone health.

但你不會聽到有人說，為了骨骼健康，你需要攝入更多的磷。

And they don't definitely say you need more collagen for bone health.

而且，他們也沒有明確說骨骼健康需要更多的膠原蛋白。

It's mainly calcium. In some pretty hardcore research and studies, I'm gonna put the links down below, people that take calcium do not prevent fractures.

主要是鈣。在一些非常嚴謹的研究中，我會把鏈接放在下面，服用鈣的人並不能預防骨折。

There is strong evidence that if you take calcium in supplement forms, this can increase your risk of cardiovascular accidents.

有確鑿證據表明，如果服用鈣補充劑，會增加心血管意外的風險。

So if calcium is not the main mineral that builds bone to prevent osteoporosis, what is?

那麼，如果鈣不是構建骨骼以預防骨質疏鬆症的主要礦物質，那什麼才是呢？

Well, it's a combination of many things.

這是多方面的綜合結果。

Since bone is made out of protein, and that protein is activated by various minerals and trace minerals like cobalt, manganese, magnesium, and phosphorus, and many other minerals, making sure you have all of the trace minerals in the diet is going to help you.

由於骨骼是由蛋白質構成的，而蛋白質是由各種礦物質和微量元素（如鈷、錳、鎂、磷和許多其他礦物質）激活的，是以確保飲食中含有所有微量元素會對你有所幫助。

You also need vitamins.

你還需要維生素。

Vitamins help transport these minerals. And the most important vitamin for bone health is vitamin D and vitamin K2.

維生素有助於運輸這些礦物質。而對骨骼健康最重要的維生素是維生素 D 和維生素 K2。

They both work together by making calcium available to make bone as well as to help deliver the calcium that's in the blood from the absorption of the intestine directly to the bone.

這兩種藥物共同發揮作用，使鈣可用於製造骨骼，並幫助將血液中的鈣從腸道吸收後直接輸送到骨骼。

That's vitamin K2.

這就是維生素 K2。

So you need vitamin D3 and K2 to build bone.

是以，你需要維生素 D3 和 K2 來建造骨骼。

Other factors relate to hormones.

其他因素與荷爾蒙有關。

If you're deficient in like estrogen, for example, that can lead to osteoporosis, or if you have too much cortisol.

例如，如果缺乏雌激素，就會導致骨質疏鬆症，或者皮質醇過多。

Really, to build bone, you just need to focus on creating a healthy body because it's not just one thing.

真的，要想鍛鍊骨骼，你只需要專注於打造一個健康的身體，因為這不僅僅是一件事。

It's the whole package. People that have bone loss have an underlying metabolic problem that does not just focus on one loss of one mineral.

這是一個整體。骨質流失的人有潛在的代謝問題，而不僅僅是一種礦物質的流失。

It's not that you're just losing calcium and that's why you have osteoporosis.

並不是說鈣質流失就會導致骨質疏鬆症。

That is just a total myth.

這完全是個神話。

Now, the question is, since we're talking about calcium, what would be the best source of calcium to support one part of this puzzle to strengthen your bone?

現在的問題是，既然我們談論的是鈣，那麼什麼才是鈣的最佳來源，以支持強化骨骼這一難題的一部分呢？

Should you do more plant-based?

您是否應該多吃植物性食物？

Should you do more dairy?

您應該多喝牛奶嗎？

The bioavailability of calcium in dairy is definitely better than plants.

乳製品中鈣質的生物利用率肯定比植物高。

One reason is because some plants, like spinach, for example, and Swiss chard, has a very potent inhibitor of calcium called oxalates.

其中一個原因是，有些植物，比如菠菜和瑞士甜菜，有一種非常強效的鈣抑制劑，叫做草酸鹽。

And so, oxalates block the absorption of calcium.

是以，草酸鹽會阻礙鈣的吸收。

Beans are high in oxalates.

豆類含有大量草酸鹽。

Almonds are high in oxalates.

杏仁含有大量草酸鹽。

Eggplant and beets.

茄子和甜菜

Did I mention beets are high in oxalates? So, a combination of plants and dairy, I think would be good to help support calcium.

我提到過甜菜含有大量草酸鹽嗎？是以，我認為將植物和奶製品結合起來有助於補鈣。

But as far as dairy goes, raw milk cheese is a good source of bioavailable calcium.

但就乳製品而言，生乳奶酪是生物可利用鈣的良好來源。

Now, it's more difficult to find raw milk cheese in the US.

現在，在美國要找到生奶奶酪更加困難了。

If I'm correct, I think you have to buy this cheese that's over 60 days, and there's certain other regulations.

如果我沒記錯的話，我想你必須購買這種超過 60 天的奶酪，而且還有其他一些規定。

But in Europe, you can find raw cheese all over the place.

但在歐洲，到處都能找到生奶酪。

But this raw cheese supports the calcium complex.

但這種生奶酪支持鈣複合體。

It supports the collagen, the protein, and other minerals, and probiotics as well. And since we're on the topic of calcium, what are some of the problems when you become deficient in calcium?

它對膠原蛋白、蛋白質、其他礦物質和益生菌都有支持作用。既然說到了鈣，那麼缺鈣會有哪些問題呢？

Well, I'm gonna go through them, but I do wanna mention, if you get your calcium tested in the blood, your serum calcium, that doesn't necessarily tell you about the free available calcium.

好吧，我會一一介紹，但我想說的是，如果你檢測血液中的鈣，即血清鈣，並不一定能告訴你遊離鈣的含量。

Serum calcium could be made up of the protein-bound calcium that's unavailable, and not the ionized calcium that is active in your body.

血清鈣可能是由無法獲得的蛋白質結合鈣組成，而不是在體內活躍的離子鈣。

So if you really wanna know if you have enough calcium that's available, you wanna get a test that measures the ionized calcium.

是以，如果你真的想知道你是否有足夠的鈣，你就需要做一個測量離子鈣的測試。

That will give you a lot more information. So if you're deficient in calcium, you can end up with muscle spasms.

這將為你提供更多資訊。是以，如果缺鈣，就會導致肌肉痙攣。

You can end up with tetany, which is a little twitching.

最後可能會出現四肢抽搐，也就是有點抽搐。

Sometimes it's on top of the left eyelid right here, the arm, it could be anywhere in the body.

有時會出現在左眼瞼上方、手臂上，也可能出現在身體的任何部位。

And by the way, tetany can also be caused from a lack of magnesium, from a lack of potassium, because your body is too alkaline.

順便說一句，四肢抽搐也可能是缺鎂、缺鉀造成的，因為你的身體鹼性太強了。

And one cause of alkalinity is low potassium.

而造成鹼性的原因之一就是低鉀。

And another cause is hyperventilation.

另一個原因是過度換氣。

That can change your pH.

這會改變你的酸鹼度。

And so if you could imagine if someone has these panic attacks and they're hyperventilating, and sometimes they get these little twitches, well, that's why.

是以，如果你能想象一下，如果有人恐慌發作，呼吸急促，有時會出現這些小抽搐，那麼，這就是原因。

Your heart rate can go up or down if you're deficient in calcium. Another deficiency of low calcium is numbness around your mouth, or numbness and tingling, pins and needles in your fingertips, as well as in your feet.

如果缺鈣，你的心跳會加快或減慢。缺鈣的另一個症狀是口腔周圍麻木，或指尖麻木、刺痛、有針刺感，腳也是如此。

You can also have a spasm in your larynx, okay, that comes from low calcium.

低鈣還會導致喉部痙攣。

That's gonna show up in like hoarseness or kind of a rough sounding vocal cords, or it can even feel like you have this lump in the throat. Calcium is also needed for many different things too.

這會表現為聲音嘶啞或聲帶粗糙，甚至會感覺喉嚨裡有腫塊。鈣也有很多不同的作用。

It's a good thing, just not needed in large amounts.

這是好事，只是不需要大量使用。

I recommend to get it from the food mostly, but if you get it from a supplement, make sure it's on the lower amounts because of that darn problem or potential risk of increasing your risk of getting heart attacks.

我建議主要從食物中攝取，但如果從補充劑中攝取，要確保攝入量較少，因為這可能會增加心臟病發作的風險。

And I'm not sure if that has only to do with the type of calcium people take, like calcium carbonate, but calcium actually does provide some good benefits to prevent against intestinal cancers as well. When you're low in calcium, okay, there's a message sent to a gland that surrounds your thyroid.

我不確定這是否只與人們服用的鈣質類型有關，比如碳酸鈣，但鈣質實際上也為預防腸癌提供了一些好處。當你缺鈣時，甲狀腺周圍的腺體就會收到一條資訊。

It's called the parathyroid, and you have four little glands around this thyroid.

它叫做甲狀旁腺，甲狀腺周圍有四個小腺體。

And low calcium activates the parathyroid to increase vitamin D, okay, to thereby increase more calcium absorption in the intestine, as well as giving other signals to the bone to release calcium.

低鈣會激活甲狀旁腺增加維生素D，從而增加腸道對鈣的吸收，並向骨骼發出釋放鈣的其他信號。

So we can actually use calcium from the bone.

是以，我們實際上可以利用骨骼中的鈣。

The bone is kind of a reservoir of calcium. And one point to mention about vitamin D, if you're deficient in vitamin D, which most people are, you're gonna have a hard time raising the calcium up to the level it needs to be from the intestine to the blood.

骨骼就像是一個鈣庫。關於維生素 D，有一點要提一下，如果你缺乏維生素 D（大多數人都缺乏），你就很難將鈣從腸道吸收到血液中。

So if you have vitamin D, you can increase this calcium by a factor of 20X, okay?

所以，如果你有維生素 D，你就能把鈣增加 20 倍，好嗎？

But if you don't have that vitamin D, you're gonna have a problem with calcium. Another thing that's needed with this absorption of calcium is magnesium, which is another factor.

但如果沒有維生素 D，鈣的吸收就會有問題。鈣的吸收還需要鎂 這是另一個因素

A lot of people are deficient in magnesium.

很多人都缺鎂。

So if you don't have enough magnesium, you're not gonna be able to have the levels of calcium that you need.

是以，如果你沒有足夠的鎂，你就無法獲得所需的鈣。

Other factors are involved in calcium as well.

鈣還與其他因素有關。

For example, if you consume an excessive amount of protein, that can create some loss of calcium.

例如，如果攝入過量的蛋白質，就會造成鈣的流失。

But again, if you're taking enough calcium in, it's not anything to be worried about. But I just wanna point it out that there are things that tend to cause a loss of calcium.

不過還是那句話，如果你攝入了足夠的鈣，那就沒什麼好擔心的。但我想指出的是，有些東西會導致鈣流失。

And that would be excessive amount of protein.

那就是蛋白質過量。

That would be excessive amount of sodium, okay?

這將是過量的鈉，好嗎？

And I'm not telling you to cut down your sodium.

我不是讓你減少鈉攝入量。

I'm just kind of giving you the relationship between these two minerals.

我只是告訴你這兩種礦物質之間的關係。

Another thing is if you drink a lot of coffee or caffeine in excess amounts can deplete your calcium.

另外，如果您大量飲用咖啡或過量攝入咖啡因，也會消耗您體內的鈣。

Also, if you are exposed to a lot of phosphorus, you can lose calcium from the bone.

此外，如果接觸大量的磷，骨骼中的鈣也會流失。

Now, where do you get phosphorus from?

磷從哪裡來？

Well, it's actually in animal meats, but it's also in soft drinks.

實際上，它存在於動物肉類中，但也存在於軟飲料中。

There's people that are drinking all these sodas all day long.

有些人整天都在喝這些蘇打水。

Boy, they're just depleting the calcium left and right.

天啊，他們就這樣左衝右突地消耗著鈣質。

Also, if you have refined sugar, that can also deplete your calcium levels. Anyway, I wanted to bring up your awareness on this relationship between calcium and your bones and make sure you had all the information.

此外，如果你攝入精製糖，也會消耗你體內的鈣。總之，我想讓你們瞭解鈣與骨骼之間的關係，確保你們掌握所有資訊。

And this is another reason why you should just eat healthy to create strong bones.

這也是為什麼要通過健康飲食來塑造強健骨骼的另一個原因。

Since we're on this topic of calcium, and I did mention this thing called oxalates, you should definitely check out my video on oxalates if you haven't already seen it, and I'll put it up right here.

既然說到了鈣，我也提到了草酸鹽，如果你還沒看過我關於草酸鹽的視頻，一定要看看，我會把它放在這裡。