Name: 如何通過飲食、陽光照射和體育鍛煉優化兒童的骨骼健康 (How to optimize your children’s bone health through diet, sunlight exposure, and physical activity)
Uploaded: 2025-01-02T02:39:05.000Z
Duration: 10 min 27 s

Let's talk a little bit about the preventive medicine side of this.

讓我們來談談預防醫學方面的問題。

轉承詞

So before we even get into kind of the the work that you're mainly focusing on which is on Taking people who are at risk for osteoporosis and maybe holding them back from that or taking people who are in osteoporosis let's let's first address the question for the parents who are listening because Contrary to popular belief.

是以，在我們開始討論你們主要關注的工作之前，我們先來討論一下那些有骨質疏鬆症風險的人，或許可以阻止他們患上骨質疏鬆症，或者是那些患有骨質疏鬆症的人。

We do not have a huge teenage audience to this podcast For reasons, I don't understand.

我們的播客沒有大量的青少年聽眾，原因我也不清楚。

I just my daughter My daughter just she just hasn't found this podcast interesting in her little 16 year old self so What what what can I be doing?

我只是我的女兒，我的女兒只是她還沒有發現這個播客對她小小的 16 歲的自己很感興趣，所以我可以做些什麼呢？

to ensure that my Seven year old ten year old and sixteen year old are set up for the best life possible when it comes to bone health Given that I've already given them something pretty good.

以確保我七歲的兒子、十歲的女兒和十六歲的女兒在骨骼健康方面過上最好的生活 鑑於我已經給了他們很好的東西。

Fortunately knock on wood my wife and I Both have pretty high bone density at least as measured by a DEXA scan We could I'd like to talk about how valid or how we could be misled by that if the case So so from a genetic standpoint, they're not set up on the back foot But I want to make sure that we're going above and beyond What what what needs to be considered for us from a nutrition perspective from an exercise perspective from any other lifestyle perspective To allow our kids to reach their genetic potential Well, let's start with the low-hanging fruit, which is diet I don't think there's Anybody could argue that a balanced diet is important for everything for every to be healthy You need all the nutrients that that we've known about for years and the same can be said for bone that means Particularly and there there are some inertia but the most important one obviously is calcium That the amount that you need throughout your life does vary but by the time you're a teenager, you probably need about a thousand milligrams a day of calcium and You need the vitamin D to go with that otherwise you can't absorb it from your gut so Making sure dairy is by far the most Has the it's most abundant source of calcium.

幸運的是，我和我妻子的骨密度都很高，至少在 DEXA 掃描中測得的骨密度是這樣的，我想談談如果是這樣的話，我們會如何被誤導，從遺傳學的角度來看，他們並沒有後顧之憂，但我想確保我們在營養、鍛鍊、生活方式等方面都做得很好、我想沒有人會反駁均衡的飲食對每個人的健康都很重要 你需要我們多年來所知道的所有營養物質 對骨骼來說也是如此 尤其是有一些慣性 但最重要的顯然是鈣你可能每天需要1000毫克的鈣 你需要維生素D來補充 否則你無法從腸道中吸收鈣 確保奶製品是迄今為止最豐富的鈣來源

It's most readily absorbed It's packed with calcium.

最容易被吸收 含有豐富的鈣質。

You can get most of what you need each day from Well, let's say a regular glass of milk so 300 mils is 250 mils that has 300 milligrams of calcium So if you had three of those you'd basically be getting what you needed No, not too many people drinking that amount of milk Although I suppose the number of bowls of cereal my son eats but could possibly be approaching that number So But there are sources You know cheese and yogurt and then there's the discretionary foods if you eat a lot of ice cream and cream that sort of thing You can get from there as well, but we would say yogurt and cheese and milk are the best sources But that but that but but that's that's I mean 750 ml of milk or milk equivalent is is probably less than most kids are consuming Yeah, I would say so particularly as As they move into their teenage years and probably getting more conscious about Weight and are thinking that they might be drinking diet soda Instead of a milk drink and and it doesn't matter what the fat content of the milk is I assume Well, actually curiously, I mean for the vitamin D it probably does but does it matter for the calcium?

你可以從一杯普通牛奶中攝取每天所需的大部分鈣質 300毫克等於250毫克，含鈣300毫克，如果你喝三杯這樣的牛奶，基本上就能滿足你的需要了、喝這麼多牛奶的人不多 雖然我想我兒子吃的麥片可能接近這個數量 但還是有來源的 奶酪和酸奶但我們認為酸奶、奶酪和牛奶是最好的來源 不過，不過，不過，不過，我是說，750毫升牛奶或等量牛奶的攝入量 可能比大多數孩子的攝入量要少 是啊，我想說的是，尤其是當他們進入青春期時

Well low-fat milk actually does have more calcium in it Just by virtue of the fact if you take the fat out you can fit more volume It is actually And plus you can buy fortified milk we have physical in Australia Which has more calcium in it and I'm certain you guys fortify a lot of your foods And I believe you do put vitamin D in your milk, I think So it's it's nice to get to get both But by far the easiest way to get vitamin D is the Sun and converting it in the skin we in particular Australia is You know, we are white people if living in a black people's country we have a very high rate of skin cancer here Sun is extremely strong So we're quite scared of the Sun we cover up we slather ourself in sunscreen hats sunglasses the whole bit and to the extent That we've actually set ourselves up to have vitamin D deficiency and particularly in Tasmania very South They you know that there's a high prevalence of vitamin D deficiency so The it's important to figure out when is a safe time to be in the Sun and Ensure that you get a little bit of Sun because it is by far the most efficient way to get your vitamin D Never go even close to getting sunburned, but you don't have to get sunburned in Australia we should be able to get our vitamin D requirement for 10 a.m. and And after to possibly a little later if you're in a really hot area In in Hobart in Tasmania in the middle of winter you would need to stand Shirtless for an hour in the Sun to get what you needed.

低脂牛奶的鈣含量確實更高 因為如果把脂肪去掉，鈣含量會更高 此外，你還可以買到強化牛奶 我們在澳洲有物理強化牛奶 裡面的鈣含量更高 我相信你們也會在很多食物中強化維生素D 我想，你們也會在牛奶中添加維生素D 所以，兩者都能攝入維生素D是好事我們是白人，如果生活在黑人的國家 我們的皮膚癌發病率非常高 陽光非常強烈，所以我們很怕晒太陽 我們遮遮掩掩，塗滿防晒霜 戴上帽子和太陽鏡，所有這些尤其是在塔斯馬尼亞的南部地區，維生素 D 缺乏症的發病率很高，是以，弄清楚什麼時候晒太陽是安全的很重要，並確保你能晒到一點太

So, you know, then you've got to start thinking possibly about supplementation What what level matters Belinda?

所以，你知道，然後你必須開始考慮可能的補充 什麼水準重要的貝琳達？

It's I mean, I don't think any of my kids have ever had a vitamin D level checked Although in an adult we do this all the time Is there a level?

我的意思是，我想我的孩子們都沒有檢查過維生素 D 含量，雖然我們成人一直在做這個，但有一個水準嗎？

beneath which You would say we've got to be supplementing you if you can't do better than this with sunlight the problem with vitamin D is that Nobody can agree.

你會說，如果你不能更好地利用陽光，我們就得給你補充維生素 D。

There are two schools of thought There are two levels that have been published and people will die in a ditch over those If you've got people smart people feeling that strongly about two different levels It tells me that nobody really knows.

如果你讓聰明人對兩個不同的層次有如此強烈的感覺，那就說明沒有人真正知道。

What are the two levels that people are dying over?

30 seems to be one of the cutoffs 30 is is the I believe is the deficiency cutoff 30 Yeah, nanograms a milliliter and we're in 50 is considered sufficient.

30似乎是一個分界線 30是我認為是不足的分界線 30是啊，毫升毫微克，我們在50被認為是足夠的。

So in between that you would have Insufficiency But other people say it's 75 so I and I Because this isn't really my area Don't want to go out on a limb and say which is which they're easily searchable What there's been a lot of research done probably it's dropped off a little now as we've discovered that you Hyperdosing with vitamin D is not safe and increases falls The to get somebody's vitamin D up quickly you have to hyperdose so People have sort of moved away from vitamin D as a strategy to prevent osteoporosis It's really important that you try to encourage people to be sufficient.

所以在這兩者之間，你會有 "不足"，但其他人說是 "75"，所以我和我 因為這不是我的專長，我不想妄下結論說哪個是哪個，它們很容易搜索到。是以，人們不再把維生素 D 作為預防骨質疏鬆症的策略。

And so possibly They will need a supplement of a certain dose.

是以，他們可能需要一定劑量的補充劑。

That's going to depend on the person and All manner of other things so I don't think it's necessarily How I mean most people are going to require a supplement to be above 50 I do I mean I live in Texas and our son is a lot like yours and I'm in the Sun Every single day and I don't even put sunscreen on anything but my face.

這取決於個人和其他各種因素，所以我不認為這一定是如何 我的意思是，大多數人都需要 50 歲以上的補充劑，我的意思是，我住在得克薩斯州，我們的兒子很像你的兒子，我每天都在太陽下，我甚至不在任何東西上塗防晒霜，但我的臉。

So my arms and legs I'm not, you know shirtless usually but my arms and legs are constantly exposed and I Think if I'm not Supplementing vitamin D.

所以，我的胳膊和腿我通常不穿衣服，但我的胳膊和腿經常暴露在外，我想如果我沒有補充維生素 D。

I'm lucky to be above 40 So I I do supplement with 5,000 IU daily and that takes me to 50 to 60 Which again Suggests I'm probably okay But but it's not uncommon here in the u.s.

所以我每天補充 5,000 IU，這樣我的血糖值就能達到 50 到 60，這再次說明我的血糖值可能還可以，但這在美國並不罕見。

To see people Unsupplemented You know easily being in the 30s.

要看到人們沒有補充你知道很容易被在30多歲。

That's that's not on that's not uncommon Well, if was there a reason that you started supplementing did you have any symptoms No, none whatsoever.

這並不罕見 如果你開始補充營養是有原因的 你有什麼症狀嗎？

I literally supplement for no apparent reason other than Some loosely held belief that I'm gonna be better off at 55 than 35 Yeah, but I don't I don't it's more the precautionary principle It's more that I haven't found any compelling evidence that I'm worse off at that level and there there may be you know Sort of benefits to it, but but I don't you know, I don't feel Immensely strongly about it.

我從字面上看，我補充營養的原因並不明顯，只是因為我相信 55 歲時會比 35 歲時更好，但我並不這麼認為，這更多的是出於預防原則，因為我還沒有找到任何令人信服的證據來證明我在那個水準上會更糟糕，而且可能會有一些好處，但我並不這麼認為。

But again, I'm thinking about this through the lens of children where I Would worry more about supplementing a kid Because a we don't it's just too much it's harder to measure vitamin D levels in them You don't want to go and poke them for blood all the time.

但是，我還是從兒童的角度來考慮這個問題，我會更擔心給孩子補充維生素D，因為我們不需要給孩子補充維生素D，因為維生素D太多了，更難測量他們體內的維生素D水準。

I mean like so So you and you wouldn't wonder you'd you would just you would hope you could get it all from milk Dairy and sunlight, I guess would be my point Yeah, that would be my recommendation You know, the other thing is to vitamin D assays are notoriously Dodgy so, you know from one of one to the next you may not get the same result.

我的意思是，所以你和你不會想知道你會 你會只是你會希望你能得到這一切從牛奶 奶製品和陽光，我想這將是我的觀點 是啊，這將是我的建議 你知道，另一件事是維生素D測定 是出了名的多迪，所以，你知道從一個人到下一個 你可能不會得到相同的結果。

So I don't know I've never had my measured and I track my bones to make sure they're doing okay and You know, that's how I choose to manage it And I think as you say, it's just gonna have to be whatever your tolerance whatever your belief is.

所以我不知道，我從來沒有測量過，我跟蹤我的骨頭，以確保他們做得很好，你知道，這就是我選擇管理它的方式。

 That's that's pretty much Get as much education as you can and probably follow the guidelines that make the most sense to you You

那就是儘可能多地接受教育，並遵循對你最有意義的準則。