（来源：科普中国） 转自：科普中国 群夜3:00 lly 熬夜虽是一种慢死,却也是一种快活 快别熬了! rg I all 熬夜本来就很危险 而冬天熬夜 比夏天熬夜更危险! 我就不追究你是怎么出现的了,细说 R 1 你会更困 众所周知 熬夜一时爽,起床火葬场 如果在冬天熬夜 那你可有难了! 冬天的太阳比较弱 光照时间太短，强度也不咋够 漫 光 度 昭 夏天 2000 1500 1000 500 冬天 时间 21 1 3 5 7 9 11 13 15 17 19 它会直接影响到 你身体里褪黑素的分泌周期 导致分泌高峰整个往后移 褪黑素pg/m 60 夏天 冬天 30 成就像 0 小时 12 18 24 06 褪黑素这玩意儿 相信大家都不陌生吧 L 专业烘睡 能给你小猪一样的睡眠~ with 它这么一波动 首先肯定会影响你的睡眠质量! 简单来讲 该睡觉的点儿 它的分泌量迟迟上不去 导致你晚上睡得不沉、不踏实 对不起，帮不上你 英国南极调查局哈雷基地研究发现 极地冬季没有自然阳光褪黑素节律会被延迟 昼夜节律不同步与睡眠质量差、警觉性和 表现差相关 挪威一项大型研究发现 17.6%的女性、9.0%的男性报告冬季失眠 其 ...

56岁的赵女士近日去医院进行骨密度检查，不料结果提示她患有骨质疏松症。赵女士感到十分困 惑："我天天都吃钙片，怎么还会得骨质疏松呢？" 赵女士的情况并非个例——许多人长期补钙，却依然被骨质疏松困扰。针对这一现象，北京大学第一医 院内分泌内科主任医师姚军作出解读。 骨质疏松症只是"缺钙"吗？ 记者：什么是骨质疏松症？它是"缺钙"那么简单吗？目前骨质疏松症在我国的发病情况如何？主要影响 哪些人群？ 姚军：老百姓存在一个挺大的误区——很多人一提到骨质疏松就认为是"缺钙"，其实并非如此。 骨质疏松是由于骨矿含量与骨质量下降，共同导致骨骼的强度降低、脆性增加，从而使骨折风险升高的 全身性骨骼疾病。 (2)影响骨代谢的疾病，包括性腺功能减退症、糖尿病、甲状腺功能亢进症等多种内分泌系统疾病；风 湿免疫性疾病、胃肠道疾病、血液系统疾病、神经肌肉疾病、慢性肝肾疾病及心肺疾病等。 (3)影响骨代谢的药物，包括糖皮质激素、质子泵抑制剂、抗癫痫药物、芳香化酶抑制剂、促性腺激素 释放激素类似物、抗病毒药物、噻唑烷二酮类药物和过量甲状腺激素等。 补钙为何必须搭配维生素D？ 记者：生活中，有人天天补钙，为什么还会得骨质疏松？ 我们可以用盖 ...

人民日报海外版记者 王美华 56岁的赵女士近日去医院进行骨密度检查，不料结果提示她患有骨质疏松症。赵女士感到十分困 惑："我天天都吃钙片，怎么还会得骨质疏松呢？" 赵女士的情况并非个例——许多人长期补钙，却依然被骨质疏松困扰。针对这一现象，北京大学第一医 院内分泌内科主任医师姚军作出解读。 骨质疏松症只是"缺钙"吗？ 记者：有哪些关键的危险因素会加速骨质疏松的发生？ 姚军：骨质疏松症危险因素可分为不可控因素和可控因素。 不可控因素包括年龄增长、女性绝经、脆性骨折家族史等。 可控因素主要包括以下几类： 记者：什么是骨质疏松症？它是"缺钙"那么简单吗？目前骨质疏松症在我国的发病情况如何？主要影响 哪些人群？ （1）不健康生活方式，包括体力活动少、阳光照射不足、吸烟、过量饮酒、钙和/或维生素D缺乏、过 量饮用含咖啡因的饮料、营养失衡、蛋白质摄入过多或不足、高钠饮食、体质量过低等。 姚军：老百姓存在一个挺大的误区——很多人一提到骨质疏松就认为是"缺钙"，其实并非如此。 骨质疏松是由于骨矿含量与骨质量下降，共同导致骨骼的强度降低、脆性增加，从而使骨折风险升高的 全身性骨骼疾病。 （2）影响骨代谢的疾病，包括性腺功能减退 ...

Core Viewpoint - Excessive sun protection measures can lead to vitamin D deficiency, increasing the risk of osteoporosis, particularly among young people and adults [1][2][5][6]. Group 1: Osteoporosis and Vitamin D - Osteoporosis is a metabolic bone disease characterized by decreased bone formation and increased bone resorption, leading to fragile and porous bones [1]. - Vitamin D is crucial for calcium absorption; insufficient vitamin D results in poor calcium absorption, which can lead to osteoporosis [4]. - The trend of osteoporosis is becoming more prevalent among younger populations, raising concerns about the long-term health implications [5]. Group 2: Sun Protection Measures - Full sun protection, including hats, sunglasses, and sunscreen, while effective against UV rays, can hinder vitamin D synthesis [2][4]. - Medical professionals emphasize the importance of balanced sun exposure to maintain adequate vitamin D levels, especially during summer [6][15]. Group 3: Recommendations for Sun Protection - Effective sun protection should focus on blocking UVA and UVB rays, which can penetrate the atmosphere and affect the skin [10][12]. - Recommendations include using sunscreen with appropriate SPF and PA ratings based on the activity level and duration of sun exposure [13]. - It is advised to allow for short periods of sun exposure (10-30 minutes) without protection to facilitate vitamin D synthesis [15].

Core Viewpoint - Overexposure to sun protection measures can lead to vitamin D deficiency, which is linked to osteoporosis, as demonstrated by a case of a 26-year-old girl diagnosed with the condition due to excessive sun protection [1][3]. Group 1: Impact of Sun Protection on Vitamin D - Sun protection methods, while preventing skin damage, significantly reduce the body's ability to synthesize vitamin D, which is crucial for calcium absorption and bone health [3][5]. - Approximately 80% to 90% of vitamin D is synthesized through skin exposure to UVB rays, and just 10 to 30 minutes of daily sun exposure is sufficient for adequate vitamin D levels [5][7]. Group 2: Vitamin D Deficiency Statistics - In China, there is a notable prevalence of vitamin D deficiency among children aged 0-18, with a severe deficiency rate of 2.46%, a deficiency rate of 21.57%, and an insufficiency rate of 28.71% [7]. Group 3: Recommended Vitamin D Intake - The recommended daily intake of vitamin D is 400 IU (10 micrograms) for individuals aged 0-65, and 600 IU (15 micrograms) for those over 65 [7][11]. Group 4: Risks of Excessive Vitamin D - While vitamin D toxicity is rare, it can occur, leading to symptoms such as hypercalcemia, which may result in kidney stones and other health issues [8][10]. Group 5: Safe Supplementation Practices - The safe upper limit for daily vitamin D intake is 2000 IU (50 micrograms), and individuals should be cautious not to exceed this amount when taking supplements [10][11]. - Outdoor activities and sun exposure are the most effective ways to obtain vitamin D, with dietary sources such as fatty fish and fortified milk also contributing to intake [11][13].