人民网北京10月29日电 （记者乔业琼）据中疾控微信公众号消息，人体的骨量在青年时期达到峰 值，30-35岁后开始缓慢流失，减少到一定程度后将处于"低骨量"（又称骨量减少）的状态，如果不加 以干预，有可能发展为骨质疏松症，面临骨折风险。 据中国骨质疏松症流行病学调查数据显示，我国40岁及以上人群低骨量的流行率为40.9%，60岁及 以上人群低骨量的流行率达到47.5%。体重过低或过高是骨质疏松症的危险因素，而低骨量是逆转骨量 流失、降低骨质疏松症患病风险的"黄金窗口期"，可通过"强健骨骼三步走"策略，做好体重管理、坚持 有利于骨健康的生活方式，构筑起健康骨骼的第一道防线。 第一步：科学评估 测算自己的BMI：用体重(千克) ÷ 身高(米)²，18岁-64岁成年人应将BMI维持在18.5-23.9的健康范围 内。 关注体重变化：老年人体重不应过轻，65-79岁老年人BMI控制在20.0-26.9，80岁及以上老年人BMI 控制在22.0-26.9，无特殊原因的体重显著下降是健康警示信号。 第三步：有效运动 规律进行体育锻炼，减少静坐，每周至少进行150分钟中等强度身体活动，老年人如难以达到，也 应尽可能地增加力 ...

Group 1 - The article emphasizes the importance of regulating qi and blood, especially for women, after the White Dew season due to symptoms of fatigue and poor health [1] - Dietary adjustments are recommended, including the intake of iron, protein, and vitamin-rich foods such as animal liver, lean meat, red dates, and goji berries, while avoiding cold foods [1] - Herbal soups made from ingredients like Angelica and Astragalus can be beneficial, but should be tailored to individual constitution and not overconsumed [1] Group 2 - Moderate exercise is suggested to promote qi and blood circulation, with activities like brisk walking and yoga being ideal, while intensity should be kept low [3] - It is advised to avoid intense workouts that may deplete qi and blood, especially during menstruation, and to maintain warmth [4] Group 3 - For severe cases of qi and blood deficiency, traditional Chinese medicine (TCM) approaches are recommended [6] - Acupuncture at specific points such as Zusanli and Sanyinjiao, along with moxibustion at Guanyuan and Qihai, can help in warming and supplementing qi and blood [7] - Massage therapy is also suggested to improve qi and blood circulation [7]

Group 1 - The core issue of childhood obesity during summer vacations is influenced by irregular eating habits, lack of physical activity, and misconceptions about healthy weight gain [2][3]. - Experts emphasize that summer is a critical period for managing children's weight and suggest establishing a regular routine, ensuring outdoor activities, and replacing snacks with fruits [2][3]. - Proper dietary choices are essential, including fresh fruits and vegetables, quality proteins, and balanced meals to avoid excessive weight gain [3][6]. Group 2 - Regular health check-ups are crucial for monitoring children's growth indicators, including height and weight, to assess their development accurately [4]. - The Body Mass Index (BMI) is a key metric for diagnosing overweight and obesity in children, with specific thresholds indicating potential weight issues [4]. - It is advised that children should not rely on dieting for weight loss, as it can lead to nutritional deficiencies and other health issues [5][6].

Hydration - It is essential to drink water regularly and consume water-rich foods to maintain hydration during high temperatures. The amount of water intake should be based on sweat loss, temperature, and activity level [1] - Sweet beverages do not provide necessary electrolytes like sodium and potassium, making options like fruits, vegetables, nutritious porridge, soup, and lightly salted water better choices for hydration [1] Salt Supplementation - Sodium and potassium are lost through sweat, so it is important not to overly restrict salt intake in hot conditions. Light saltwater is recommended for replenishment [2] - Dietary sources should be prioritized for salt intake, with a variety of soups suggested to enhance daily salt consumption. In cases of high sweat loss, electrolyte-rich beverages may be necessary [2] Increased Vegetable and Fruit Intake - The need for vitamins B1, B2, C, and β-carotene increases in high temperatures, making it important to consume more fruits and vegetables to replenish lost nutrients [3] - Daily recommendations include at least 500g of vegetables and 400g of fruits, focusing on potassium and vitamin-rich options [3] Quality Protein Intake - Protein requirements slightly increase in hot weather, with a recommended energy contribution of 12%-15% from protein, half of which should be high-quality sources [4] - Foods rich in quality protein such as fish, shrimp, eggs, dairy, and lean meats should be included, with specific daily intake recommendations for dairy and soy products [4] Carbohydrate Consumption - Carbohydrates are a vital energy source, and it is advisable to choose complex carbohydrates like whole grain bread and brown rice to provide sustained energy without causing blood sugar spikes [5] Appetite Stimulation - Due to reduced digestive secretions in high temperatures, meals should be visually appealing and varied to stimulate appetite. Light soups before meals can help enhance digestion and appetite [6][7] - Cold dishes and small amounts of cold drinks can also aid in appetite stimulation, but should be consumed in moderation to avoid gastrointestinal discomfort [7] Food Safety - High temperatures accelerate food spoilage and bacterial growth, necessitating strict food hygiene practices. Freshly prepared foods should be prioritized, and stored foods must be checked for quality before consumption [8]