Core Viewpoint - The recent trend of "eating sun-exposed mushrooms can supplement vitamin D" is validated by scientific research, highlighting the significant increase in vitamin D2 content in mushrooms when exposed to sunlight or artificial UV light, which can enhance bone health [1] Group 1: Vitamin D and Health Implications - Vitamin D deficiency can lead to osteoporosis and increased fracture risk, particularly in winter when sunlight exposure is limited, affecting calcium absorption and utilization [2] - Research indicates that low vitamin D levels not only increase fracture risk but also prolong healing time, with winter conditions exacerbating the risk of falls and fractures, especially among the elderly [2] Group 2: Current Vitamin D Intake in China - A national survey from 2017-2018 revealed that about one-third of the population is "deficient" in vitamin D, with even higher rates of "insufficiency," particularly in northern regions and among women and urban residents [3] - Monitoring results show that over 60% of adolescents and children are either "deficient" or "insufficient" in vitamin D, with southern youth faring slightly better than those in the north [3] Group 3: Practical Tips for Vitamin D Supplementation in Winter - It is recommended to consume foods rich in vitamin D, such as fatty fish, liver, and egg yolks, although dietary intake is often insufficient [4] - Sun exposure is crucial, with optimal times being between 11:00 AM and 2:00 PM, and exposing larger skin areas like limbs is more effective for vitamin D synthesis [4] - Avoiding barriers to UV exposure, such as staying indoors or using sunscreen, is essential for maximizing vitamin D production from sunlight [5] - Vitamin D supplements, particularly vitamin D3, are advised during winter, with dosage consultation recommended and follow-up blood tests suggested to monitor levels [5][6] - Additionally, fortified foods like vitamin D-enriched milk and bread can be included in the diet to enhance vitamin D intake [6]

"因为一般女性更年期比男性早，一旦绝经，失去雌激素的保护，钙进一步减少，骨量处于快速流失阶 段，骨质疏松程度就会加大，使得骨质疏松性骨折风险增大。"赵文惠强调，和男性相比，女性更容易 患上骨质疏松。 在女性的一生中，发生骨质疏松性骨折的风险达40%，高于心脏病、卒中和乳腺癌的总和。有调查显 示，全球50岁以上的人群中，每三个女性当中就有1人会发生骨质疏松性骨折，而男性的这个比例相对 偏低。 警惕"隐蔽的杀手" 本文转自【央广网】； 近日，63岁的陈阿姨（化名）因侧身关床头灯时动作幅度稍大，导致第六胸椎压缩性骨折。 为何一个关灯动作竟致胸椎骨折？对此，清华大学北京清华长庚医院内分泌科主任医师赵文惠表示，骨 质疏松被称为"隐蔽的杀手"，大多数患者在早期没有症状，随着年龄增长，人体骨质会出现流失，导致 骨头"变脆"，晚期患者会出现全身关节酸痛，甚至稍有不慎受到磕碰便会骨折。 骨质疏松更青睐女性 赵文惠告诉记者，骨质疏松是以骨强度下降、骨折风险增加为特征的骨骼系统疾病。人到中年之后，钙 会渐渐流失。给骨质疏松留下非常大的隐患。 骨质疏松是一种"静悄悄"的流行病，因为它不太容易被发现，所以多数人会轻视。那么，骨质疏松的 ...

Core Insights - The article emphasizes the importance of early intervention in preventing osteoporosis and sarcopenia, highlighting that many individuals mistakenly believe these conditions are only concerns for retirement age [1][3][4] - It advocates for a proactive approach to health management, suggesting that small, consistent actions can significantly improve bone and muscle health over time [2][4] Group 1: Osteoporosis and Sarcopenia Awareness - Many patients underestimate the risks of osteoporosis and sarcopenia, often waiting until they experience significant symptoms before seeking help [1][3] - The article compares bone and muscle health to a savings account, where early investment leads to better outcomes in later life [1] Group 2: Exercise and Lifestyle Changes - Simple exercises, such as standing on one leg or using resistance bands, can effectively improve lower body strength and balance without requiring extensive time or space [2] - Regular physical activity can alleviate discomfort from prolonged sitting and enhance overall mobility, demonstrating the benefits of incorporating movement into daily routines [2] Group 3: Comprehensive Health Management - The management of osteoporosis and sarcopenia should involve a holistic approach, including assessments of bone density, muscle quality, nutrition, and exercise [3] - The article stresses that effective treatment is not solely reliant on medication but rather on lifestyle changes initiated before retirement [4]

Core Viewpoint - Calcium is essential for the human body, playing a crucial role in bone health, nerve signal transmission, muscle contraction, and blood coagulation. However, many individuals experience calcium deficiency as they age, leading to health issues such as osteoporosis and fractures. Proper calcium supplementation is necessary to avoid common misconceptions and ensure effective intake. Misconceptions about Calcium Supplementation - Misconception 1: More calcium leads to stronger bones. The truth is that the body has a limited capacity to absorb calcium, with recommended daily intake for adults being 800-1000mg, and 1000-1200mg for those over 50. Excessive calcium can lead to health risks such as hypercalcemia and kidney stones [1]. - Misconception 2: Bone broth and shrimp shells are excellent calcium sources. In reality, bone broth contains only about 2-3mg of calcium per bowl, significantly less than milk [2]. - Misconception 3: Only calcium is needed, without vitamin D. Vitamin D is crucial for calcium absorption, and both should be supplemented together [4]. - Misconception 4: Taking calcium on an empty stomach is better. The absorption of calcium carbonate requires stomach acid, so it is better taken with meals [5]. - Misconception 5: Only the elderly need calcium. Calcium intake is important throughout life, as peak bone mass is reached between ages 25-30 [6]. - Misconception 6: Calcium can cure osteoporosis. Osteoporosis requires comprehensive treatment, and calcium alone is not a solution [7]. Proper Calcium Supplementation - The principle of calcium supplementation is to prioritize dietary sources first, and then use supplements if necessary [8]. - Dairy products such as milk, yogurt, and cheese are excellent sources of calcium, with 100ml of milk containing over 100mg of calcium. For those who are lactose intolerant, other dairy products can be alternatives [9]. - Leafy greens like bok choy, edamame, and shepherd's purse have high calcium content, with 100g containing 108mg, 135mg, and 294mg of calcium respectively [9]. - Certain soy products can also be good sources of calcium, such as firm tofu (138mg/100g) and soft tofu (116mg/100g) [9]. Vitamin D and Its Importance - Vitamin D is essential for calcium absorption, and individuals should ensure adequate levels through sunlight exposure, diet, or supplements [10][11]. - Daily supplementation of 800-1000 IU is recommended for adults, with an increase to 1000-1200 IU for the elderly [13]. Choosing Calcium Supplements - Calcium supplements are categorized into inorganic calcium (e.g., calcium carbonate), organic acid calcium, natural calcium, and new-type calcium. Inorganic calcium is the most commonly used but may not be suitable for individuals with low stomach acid [14]. - Organic acid calcium can be taken with or without food and is suitable for those with low stomach acid [15]. - Natural calcium sources, while labeled as "natural," may not be suitable for long-term use [16]. - New-type calcium supplements have better absorption but are generally more expensive and contain lower calcium levels [17]. Key Details for Calcium Supplementation - It is more effective to take calcium in divided doses rather than all at once, especially if the daily requirement exceeds 500mg [18]. - Timing of calcium intake is important; calcium carbonate should be taken with meals, while calcium citrate can be taken at any time [18]. - Certain medications can interfere with calcium absorption, and individuals should space out calcium intake from these medications [18]. - Some foods high in oxalates and phytic acid can hinder calcium absorption and should be consumed cautiously [18]. Caution for Specific Populations - Certain individuals, such as those with hypercalcemia, kidney stones, hyperthyroidism, or renal insufficiency, should consult a doctor before supplementing calcium [19].

撰文丨王聪 编辑丨王多鱼 排版丨水成文 大脑健康 与 骨骼稳态 密切相关。骨骼衰老的特征是骨形成不足和骨髓脂肪过多，但大脑是否导致了这种 骨脂失衡 （ bone-fat imbalance ） ，目前仍不得而 知。 在这项最新研究中，研究团队发现，衰老的大脑神经元 （主要是海马体和大脑皮层中的神经元） 会产生过量的 WDFY1 蛋白，并通过 细胞外囊泡 （EV） 将其转 运到 骨骼 中，进而导致 骨脂失衡 （ bone-fat imbalance ） 和 骨质疏松 （ osteoporosis ） 。 研究团队进一步证实，大脑中 Wdfy1 基因表达增加会导致骨骼过早衰老。相反，在整个大脑、海马体或神经元中抑制 Wdfy1 基因表达 ，在神经元中敲除 Wdfy1 基因，以及选择性抑制神经元的细胞外囊泡释放，均可改善骨骼健康。 从机制上来说，WDFY1 与 R etromer 复合体结合，促进组织蛋白酶 D （ cathepsin D ） 和过氧化还原酶-2 （ peroxiredoxin 2 ） 从 内体向高尔基体的 再循 环，从而抑制成骨作用并促进脂肪生成。 总的来说，该研究揭示了衰老大脑神经元的细胞外囊泡 ...

Core Viewpoint - Osteoporosis is increasingly recognized as a silent epidemic, with various lifestyle factors affecting bone health, prompting experts to provide guidance on maintaining healthy bones during the "2025 Healthy Bones Science Communication Conference" in China [1] Group 1: Risk Factors for Osteoporosis - Both low body weight and obesity increase the risk of fractures, with abdominal obesity being particularly concerning [2] - Rapid weight loss can lead to nutritional deficiencies, hormonal imbalances, and increased fracture risk, especially in young women [2] Group 2: Age and Bone Health - Bone mass begins to decline significantly between the ages of 40 and 50, marking a critical point for osteoporosis prevention [3] Group 3: Vitamin D and Sun Exposure - Adequate sunlight exposure is essential for vitamin D synthesis, and excessive sun protection can hinder this process [4] - Dietary sources of vitamin D include fatty fish, and supplements are recommended for those with insufficient sun exposure [4] Group 4: Treatment Approaches - Calcium supplementation alone is insufficient for managing osteoporosis; a combination of calcium, vitamin D, and other medications is necessary for effective treatment [5]

Group 1 - The core message emphasizes the relationship between weight management and bone health, highlighting that both low body weight and obesity increase the risk of fractures, particularly abdominal obesity [1] - Experts advocate for reducing body fat, especially visceral fat, and maintaining or increasing muscle mass through exercise to promote overall health [1] - The conference called for public awareness on maintaining a healthy weight and bone health, with a slogan "Healthy Weight, Strong Bones" [1] Group 2 - It is noted that simply supplementing with calcium is insufficient for addressing osteoporosis; individuals should be aware of their bone density and seek timely treatment [1] - Technological innovations, such as AI for fracture risk detection, are transforming the diagnosis and treatment of osteoporosis [1] - A multi-disciplinary approach is being developed for new diagnostic and treatment models in osteoporosis care [1] Group 3 - The importance of sunlight exposure for vitamin D synthesis is discussed, with a guideline on shadow length indicating UV intensity [2] - Muscle strength training is highlighted as crucial for bone protection, with recommendations for post-exercise stretching to aid recovery [2] - For the elderly, preserving muscle mass is essential for health, with a focus on gradual and appropriate exercise to avoid injury [2] Group 4 - Rapid weight loss can lead to nutritional deficiencies and hormonal imbalances, particularly affecting young women and increasing fracture risk [3] - A balanced diet rich in calcium and protein, along with adequate sunlight exposure and exercise, is recommended for weight management and bone health [3] - Setting realistic weight loss goals while monitoring bone health is emphasized as a preventive measure against bone loss [3]

Core Viewpoint - Osteoporosis is no longer considered a disease exclusive to the elderly, as poor lifestyle habits are accelerating bone mass loss in younger individuals, necessitating early identification and scientific intervention [1][5]. Group 1: Risk Factors - Osteoporosis is characterized by low bone mass and microstructural damage, leading to increased fragility and risk of fractures. It is divided into primary (age-related and postmenopausal) and secondary osteoporosis caused by diseases or medications [2]. - Individuals with metabolic diseases such as hyperthyroidism and diabetes, long-term use of corticosteroids, and those who smoke or consume alcohol are at higher risk for secondary osteoporosis [2]. Group 2: Symptoms - Common symptoms include unexplained fatigue, back or joint pain, and recurrent leg cramps, which are often overlooked [3]. - More direct indicators include a height loss of over 3 centimeters compared to youth, and brittle nails. Advanced symptoms may lead to decreased weight-bearing ability and spinal deformities, with the most severe risk being "fragile fractures" from minor incidents [3]. Group 3: Prevention and Management - Prevention strategies include a comprehensive treatment plan rather than just calcium supplementation. Key approaches involve: 1. Supplementing calcium and vitamin D through dietary sources like dairy, legumes, nuts, and fatty fish, or through supplements under medical guidance [7]. 2. Engaging in moderate exercise such as walking, tai chi, and jogging to enhance bone strength and balance, while avoiding excessive strain [7]. 3. Managing body weight, avoiding smoking and excessive alcohol, and maintaining a positive emotional state [7]. - The emphasis is on early bone mass accumulation, particularly around the age of 30, with recommendations for regular outdoor activities and muscle-stimulating exercises [7]. Group 4: Safety Tips - To prevent fractures, individuals are advised to follow the "three do's and three don'ts" guideline, which includes moving slowly, ensuring proper lighting, and maintaining stability in the home environment [8].

Core Viewpoint - Osteoporosis is a significant health issue, particularly among the elderly, affecting quality of life and life expectancy, with the theme for World Osteoporosis Day being "Healthy Weight, Strong Bones" [1] Group 1: Osteoporosis Overview - Osteoporosis is characterized by a decrease in bone density, leading to fragile bones that are more susceptible to fractures [1][3] - The process of bone loss is often unnoticed until a fracture occurs, with hip fractures being particularly dangerous for the elderly [5] Group 2: Epidemiology - The prevalence of osteoporosis in China is 19.2% among individuals over 50 years old, rising to 32.0% for those over 65, with a stark gender disparity: 10.7% in men versus 51.6% in women [7] - Among women over 50, approximately one in three is affected by osteoporosis, and this ratio increases to over 50% by age 65 [9] Group 3: Weight and Bone Health - Both underweight (BMI < 18.5) and obesity (BMI > 35) can negatively impact bone health, increasing the risk of fractures [11][15] - Underweight individuals may suffer from nutrient deficiencies that weaken bone strength, while obesity can lead to chronic inflammation and increased fall risk [11][13] Group 4: Lifestyle Factors - Young people are increasingly at risk for osteoporosis due to lifestyle choices, such as excessive sun protection leading to vitamin D deficiency and high consumption of coffee and alcohol [18] - Common misconceptions include the belief that osteoporosis is untreatable or an inevitable part of aging, whereas it can be prevented and treated effectively [20] Group 5: Prevention Strategies - Experts recommend four key strategies for preventing osteoporosis: regular sun exposure, balanced nutrition rich in calcium, weight-bearing exercises, and avoiding harmful habits like smoking and excessive alcohol consumption [22]

Core Viewpoint - Osteoporosis is often associated with fractures, height loss, and hunchback, but the pain signals related to osteoporosis are frequently overlooked and can manifest in various forms [1]. Group 1: Pain Signals - Common pain signals indicating osteoporosis risk include back pain, which worsens with activity, especially after prolonged standing or sitting [3]. - Limb pain may occur without obvious injury, particularly at night or in the morning, potentially linked to muscle fatigue, arthritis, or nerve compression [4]. - Chronic pain lasting weeks to years without clear injury or inflammation may relate to microstructural bone damage, muscle fatigue, or nerve injury [5]. - Severe osteoporosis can lead to acute pain during fractures in areas such as the vertebrae, femoral neck, and wrist, with pain intensifying during movements like turning or sitting up [6]. Group 2: Screening and Prevention - High-risk individuals are advised to undergo regular bone density tests, with the dual-energy X-ray absorptiometry (DXA) being the gold standard for diagnosis [8]. - Recommended dietary practices include adequate calcium intake, avoiding smoking and excessive alcohol, maintaining a healthy weight, and engaging in regular exercise [9][10]. - Vitamin D is crucial for calcium absorption, and outdoor activities are encouraged to enhance vitamin D synthesis, especially for populations with limited sun exposure [10][11].