让我们谈谈骨质疏松症的危险因素

Osteoporosis can sneakup on you. In fact, most people don’t even know they have it until they break a bone. Knowing you’re prone to osteoporosis is one of the best ways to catch the condition before something snaps — or even prevent it from developing in the first place. Bone up on the biggest osteoporosis risk factors.

骨质疏松症风险因素

我们的专业小组

We tapped into some of the best bone experts for the most up-to-date information possible.

Stephen Honig, M.D.

Stephen Honig, M.D.

Rheumatologist and Director

NYU Langone的骨质疏松中心

New York, NY

Kendall Moseley, M.D.

Kendall Moseley, M.D.

医疗主任

Johns Hopkins Metabolic Bone & Osteoporosis Center

马里兰州巴尔的摩

Mary Jane Minkin, M.D.

Mary Jane Minkin, M.D.

Clinical Professor of Obstetrics, Gynecology, and Reproductive Services

耶鲁大学

纽黑文，康涅狄格州

什么Exactly Is Osteoporosis?

Osteoporosis fittingly translates toporous bones。It’s a condition that can occur when you havelow bone density; when you lose too much of the minerals that make your bones strong (mainly calcium), your bones become spongy and brittle on the inside, causing them to weaken as bone hollows out. Once that happens, they mayfracture(the medical term for break) from very little impact or trauma (like a stumble or even coughing too hard).

骨头如何变得脆弱？骨骼发育始于子宫，但这是您小时候的时候 - 像妈妈的问候一样跑步，跳跃，跳过和喝牛奶 - 您正在建造大部分的骨骼质量。到30岁时，您将达到所谓的峰骨质量: the maximum amount of bone you’ll have in your lifetime. You’ll continue to make new bone and lose some bone (a process called改建），但是您的整体骨密度应该保持相当稳定。

当您进入50多岁时，您开始更快地失去骨骼质量。为什么？随着年龄的增长osteoblasts(cells that form new bone) slow down andosteoclasts(cells that break down old bone and release calcium into your blood) rev up. If you didn’t have a great peak bone mass to begin with, or you’re losing more bone than you can replace, you may wind up with weak bones and what’s known as老年骨质疏松症，一种与年龄相关的骨骼疾病形式。

The other main type is绝经后骨质疏松症, which occurs when bone loss accelerates after menopause (more on that below). Osteoporosis typically strikes older adults, but it can affect children and teens, usually due to underlying health conditions and medications.

骨质疏松症的危险因素是什么？

Experts typically split risk factors into two categories: the ones you can’t control and the factors you can control.

您无法控制的风险因素

家史

About 80 percent of your peak bone mass is determined by genetics. If you’ve had relatives diagnosed with low bone density or osteoporosis of the spine or hip, you’re more likely to develop it too.

了解您的家族史是关键，但我们可能会接近临床基因测试：斯坦福大学医学院的研究人员最近基于近900个与低骨密度相关的基因开发了遗传筛查，其中613个从未发现过，以前从未识别过。。由于这些基因而被认为处于危险之中的人们出现骨质疏松症的可能性高117倍，并且一生骨折的可能性是没有危险的人的两倍。

Gender

骨质疏松症会影响两性，但更多的女性。在有骨质疏松症的1000万美国人中，有800万是女性。从本质上讲，雌性的骨骼比男性小，较薄，因此其峰值骨骼质量不高。种族似乎也起着作用。骨质疏松症在高加索和亚裔美国妇女中更常见。这些群体中有20％的女性在50岁以上的骨骼状况脆弱。拉丁裔和非裔美国人的妇女的骨质疏松症率最低：分别超过50岁的5％和5％。

由于雌激素迅速下降，更年期也使女性处于危险之中。当雌激素减少时，骨骼质量也会逐渐消失。据估计，在更年期后的头五到七年中，女性可能会损失多达20％的骨骼质量。这意味着，如果您以低峰值骨骼质量开始更年期，那么您就有更大的骨质疏松症风险。当然，男性不必与雌激素相关的骨质疏松症抗衡，但是由于低水平androgens，又名男性激素。

身体框架

While your weight may fluctuate (more on that below), your frame doesn’t change. That whole “big-boned” or “small-boned” thing is real. Someone who is small framed has smaller, thinner bones, and therefore, a lower peak bone mass to begin with, so when they start losing more bone mass with age, there’s less to take from, putting their bones at risk for osteoporosis.

年龄

There’s no way around it: loss of bone mass comes with age, laying the groundwork for low bone density and the potential of osteoporosis. We typically lose bone mass starting at age 40 and one in two women and one in four men over the age of 50 will fracture a bone at some point.

Underlying Conditions

某些医疗状况会影响您的速度或速度降低和失去骨骼质量并导致所谓的继发性骨质疏松症。此列表包括：肾衰竭，betway.com betway体育 ，未经治疗的乳糜泻，betway1188 ，库欣病，坏血病，甲状腺功能亢进，甲状腺功能亢进，糖尿病, lupus, inflammatory bowel disease, Parkinson’s disease, and cancers includingmultiple myeloma, leukemia, and metastatic bone diseases. Getting treatment for these conditions may help reduce your risk of osteoporosis and your doctor may also prescribe a preventative osteoporosis drug.

您的药物

处方药可以具有副作用，在某些情况下，这包括低骨密度。一些影响骨质流失的药物是：

• 皮质类固醇：These drugs, such as prednisone, are thought to reduce bone growth and speed up bone loss. Being on a long term course of corticosteroids may place you at high risk for osteoporosis.

• 抗Seizure Medsandblood thinnerssuch as heparin

• Drugs for hormonal breast cancer and prostate cancers:They are designed to alter hormone levels, which can affect bone health.

• 胃灼热的抗酸：prevacid，nexium和其他类似物可能会降低钙的吸收，然后降低骨密度。

• Diuretics还可以干扰钙水平。这些称为循环利尿剂，最常用的一种是源自源（简而言之：您撒尿补充剂）。氢氯噻嗪不会增加钙的尿排泄。

环境

Multiple studies have linked air pollution and low bone density and osteoporosis. One inLancet Planet Health发现在空气中颗粒物水平较高的区域（灰尘，烟灰，烟雾，烟雾和化学物质）的骨质疏松骨骨折较高。

The Risk Factors You Can Control

Diet

骨主要由钙制成，这意味着该矿物对于早期建立健康的骨骼至关重要。钙对于：

• Blood clotting

• 肌肉收缩

• 心脏健康

如果您没有足够的钙，您的身体会从骨骼中取走（分解骨头以释放钙为血液）。在年轻的时候缺乏钙缺乏症会导致较低的峰值骨骼质量，如果您随着年龄的增长而获得的矿物质不足，则比有足够水平的人更快地失去骨骼质量。

多少钱？

• 1,000 mg a day for women under 50 and men under 70

• 50岁以上的女性和70岁以上的男性为1,200毫克

理想情况下，钙应该来自食物。为了增加饮食的更多钙，最好的来源是：

• 乳制品

• 强化谷物

• Juices

• Breads

• 富含钙的蔬菜，例如西兰花

• Fatty fish including sardines

A supplement can close the gap, but our bodies can’t absorb large doses of calcium, so it's better to take smaller doses (500 mg) once or twice a day, rather than one megadose. Talk to your doctor before starting a supplement.

• Vitamin D is also essential for bone health because it helps the body absorb calcium. You can get D through:

• 阳光（但患皮肤癌的风险使节制关键）

• Fortified foods such as milk

• 脂肪鱼，包括鲭鱼和鲑鱼

If your levels still fall short (which a doctor can check with a blood test), you can supplement with vitamin D2 or D3. The recommended vitamin D levels are:

• 400 to 800 international units (IU) for men and women under 50

• 800 to 1,000 IUs for those over age 50

除了钙和维生素之外，一种饮食方法可以用瘦蛋白，水果，蔬菜和欧米茄脂肪酸进行最爱，似乎有助于骨骼健康。那些患有饮食失调的人，例如神经性厌食症或贪食症，以及接受过减肥手术的患者，由于维生素缺乏症和激素的波动，也处于危险之中。

重量-Bearing Exercise

体重运动（那些需要您支撑体重的人，例如步行或慢跑）有助于锻炼强壮的骨头。骨骼的一点压力会刺激新的骨骼生长，因此，如果您小时候的健康状况使您无法跑步和跳跃，则可能会出现较低的峰值骨骼质量。

作为成年人，体重运动可以提高您的骨密度并帮助保持稳定，因为您自然会随着年龄的增长而自然失去骨骼。国家骨质疏松基金会表明，一周中大部分时间的大部分时间都要进行30分钟的体重运动。如果您不进行体重运动（例如，您游泳运动）或久坐的锻炼，那么您有发展的风险废除骨质疏松症，这是由于不给骨骼施加良好的压力或压力。

Emotional Health

Chronic stress is linked to low bone density. Studies have shown those with PTSD have a higher chance of developing osteoporosis later in life than those without the condition. Likewise, stress in postmenopausal women is tied to low bone density, according to a study in a recent study in theJournal of Epidemiology & Community Health。The connection isn’t well understood yet, but researchers suspect that the increased inflammation that comes along with stress can affect the cells that boost and break down bone.

重量

看来你需要一些meat on your bones to ward off osteoporosis as weighing less than 127 pounds or having a BMI of less than 21 seems to increase your risk. Women who are naturally thin can have low bone mass; it’s not just extreme dieting or an eating disorder that leads to the condition, according to a study in the临床内分泌与代谢杂志。On the flip side, being extremely overweight puts you at risk for diseases such as diabetes, which can lead to lower bone density and fractures, research has shown.

吸烟习惯

Experts know smoking is bad for your bones but they’re not exactly sure why. What we do know: Smoking reduces blood circulation to the bones (among other organs) and may also inhibit osteoblasts (those critical bone-building cells), affect calcium absorption, and reduce your hormone levels — all of which can weaken bone density. Plus, smoking can slow down the healing process when you do have a bone fracture. Bottom line: Quit!

饮酒习惯

研究表明，每天一两杯酒精不会伤害您，甚至可能保护骨骼健康，但研究表明，慢性饮酒（每天超过两杯饮料）可以降低您的骨密度。什么你喝也可能很重要。《美国临床营养杂志》的一项研究显示，每天有两杯以上酒的男性在臀部和脊柱上的骨矿物质密度较低，而不是喝酒和啤酒的人。

Sleep Habits

根据一项研究，缺乏睡眠与骨骼健康有关骨与矿物研究杂志。科学家回顾了有关妇女健康计划中11,000名绝经后妇女的数据（一项针对妇女健康的长期研究），发现短睡眠时间与较低的骨矿物质密度和骨质疏松症的风险更高有关。这是确定每晚获得七到八个小时的优先级的另一个原因。

Take a closer look at your own circumstances and daily habits. What does your level of risk look like, and what small shifts can you make to keep your bones strong? Asking these questions — and acting on the answers — is vital to staying strong, healthy, and injury-free for the long haul.

认识我们的作家

Krista Bennett DeMaio

Krista Bennett DeMaio has well over a decade of editorial experience. The former magazine-editor-turned-freelance writer regularly covers skincare, health, beauty, and lifestyle topics. Her work has appeared in national publications and websites including奥普拉,Women’s Health,红色的书,形状,Dr. Oz The Good Life，bhg.com和prevention.com。她和丈夫和三个女儿一起住在纽约的亨廷顿。

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