學會護骨3式，擊退骨質疏鬆！
3 Ways to Protect Your Bone from Osteoporosis
隨著人口老化，骨質疏鬆症喺香港變得越嚟越普遍。想預防或減輕骨質疏鬆，就需要有良好嘅飲食及生活習慣。學識簡單3招，就算化骨綿掌打到嚟，都無咁易「化骨」！
With our aging population, osteoporosis is becoming a major health concern in Hong Kong. If you want to prevent and relieve osteoporosis, it is critical to have a balanced diet and a good lifestyle. Here are three ways for you to maintain bone health and prevent bone loss.
1. 多攝取鈣質和維他命D
Increase Intake of Calcium and Vitamin D
鈣質可由飲食方面攝取，例如奶類製品、豆類製品、連殼嘅海鮮及深綠色嘅蔬菜等等。除此之外，攝取含維他命D嘅食物如蛋黃，及添加維生素D嘅牛奶都可以幫助鈣質吸收。
Calcium can be acquired from diet such as milk, other dairy products, bean products, seafood with shell, green leafy vegetables. Moreover, food rich in vitamin D, such as egg yolk and milk fortified with vitamin D, can help to increase calcium absorption.
由於曬太陽會令皮膚製造維他命D，從而促進鈣質吸收，骨質疏鬆症患者每日應至少曬15分鐘太陽。骨質疏鬆症患者應避免過量飲用酒類及含咖啡因嘅飲品，以減少鈣質流失。
In fact, our body can synthesize Vitamin D with sufficient exposure to sun, contributing to calcium absorption. Patients with osteoporosis are recommended to have sun exposure for at least 15 minutes every day. Excessive intake of alcohol and caffeine-containing beverage should be avoided to reduce loss of calcium.
2. 多做負重運動
Regular Weight-Bearing Exercises
做適量嘅負重運動如步行、太極、慢跑健康操等等，可以增加骨質密度。一般建議每星期做兩至三次負重運動，每次最好維持半至一小時。但留意返，若果運動後肌肉感到過份痠痛，則為之過量運動，建議量力而為。
Weight-bearing exercises like jogging, hiking and aerobics can help increase bone density. It is recommended to do weight-bearing exercises 2 to 3 times a week, at least half to one hour every time. The intensity of exercise should be decided according to your health condition. You should reduce the intensity if there are signs of over-exercising such as muscle pain.
3. 慎防跌倒
Fall Prevention
日常生活中都要慎防跌倒，特別係老人家，以減低骨折嘅機會。例如減少地上雜物、使用拐杖以及避免服用令人暈眩嘅藥物等等。
You need to prevent falls in daily life to decrease risk of fractures, especially for the elderly. Keep floor free of clutters. Use a walker or walking stick as needed. Prevent taking medicines which might cause drowsiness.
屈臣氏藥劑師團隊
Watsons Pharmacy Team
