本期播客深入探讨了骨骼健康的重要性，面向所有年龄段的人。节目首先概述了骨密度（BMD）的概念，包括其测量方法、生命周期中的变化以及不同性别之间的差异。随后，节目深入探讨了如何通过运动、营养补充剂和药物来改善骨骼健康。此外，还讨论了在久坐不动（如卧床休息）的情况下，如何最大限度地减少对骨骼的损害。本期节目涵盖了骨骼的基本功能、骨质疏松症的定义、骨密度扫描、影响骨骼健康的因素、儿童骨骼健康的重要性、不同类型的体育活动对骨骼健康的影响、以及营养和补充剂在骨骼健康中的作用等。

🦴 骨骼健康的重要性：节目强调了骨骼健康对所有人的重要性，从儿童到老年人。讨论了骨骼的基本功能和结构，以及骨密度（BMD）的测量和评估。

📉 骨密度（BMD）与骨质疏松症：详细介绍了骨密度、骨矿物质、成骨细胞和破骨细胞的作用。节目还解释了骨质疏松症的定义，以及如何通过DEXA扫描来测量骨密度，并解释了不同性别之间的差异。

💪 改善骨骼健康的策略：节目深入探讨了如何通过多种方法改善骨骼健康，包括运动、营养补充剂和药物。讨论了不同类型的体育活动对骨骼健康的影响，以及如何通过运动来抵消体重减轻对骨骼的负面影响。

💊 药物与久坐对骨骼的影响：节目讨论了某些药物对骨密度的负面影响，以及在久坐不动（如卧床休息）的情况下，如何最大限度地减少对骨骼的损害。

View the Show Notes Page for This Episode

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In this episode from July 2022, Peter dives deep into the topic of bone health and explains why this is an important topic for everyone, from children to the elderly. He begins with an overview of bone mineral density, how it’s measured, how it changes over the course of life, and the variability between sexes largely due to changes in estrogen levels. From there he provides insights into ways that one can improve bone health, from exercise to nutrition supplements to drugs. Additionally, Peter discusses what happens when one may be forced to be sedentary (e.g., bedrest) and how you can work to minimize the damage during these periods.

While this original episode is an AMA, it is available in full to all listeners as a special rebroadcast.

We discuss:

Overview of bone health topics to be discussed [2:30]; Bones 101: bone function, structure, and more [6:15]; Bone mineral density (BMD), minerals in bone, role of osteoblasts and osteoclasts, and more [9:30]; The consequences of poor bone health [14:30]; The devastating nature of hip fractures: morbidity and mortality data [18:00]; Where fractures tend to occur in the body [23:45]; Defining osteopenia and osteoporosis [25:30]; Measuring BMD with DEXA and how to interpret scores [28:00]; Variability in BMD between sexes [35:15]; When should people have their first bone mineral density scan? [37:45]; How BMD changes throughout the life and how it differs between men and women [40:15]; How changes in estrogen levels (e.g., menopause) impact bone health [45:15]; Why HRT is not considered a standard of care for postmenopausal bone loss [49:00]; Factors determining who may be at higher risk of poor bone health [52:00]; Common drugs that can negatively impact BMD [55:45]; How children can optimize bone health and lay the foundation for the future [59:30]; Types of physical activity that can positively impact bone health [1:03:30]; How weight loss can negatively impact bone health and how exercise can counteract those effects [1:12:15]; Nutrition and supplements for bone health [1:16:00]; Pharmaceutical drugs prescribed for those with low BMD [1:18:45]; Impact of extreme sedentary periods (e.g., bedrest) and how to minimize their damage to bone [1:23:30]; and More.

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