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骨质疏松症”就是骨头内部组织过于松散空洞，容易带来的合并症就是跌倒、骨折，而35岁之后骨密度就开始走下坡，每年骨质流失速度约为1至2％。要预防或改善骨质流失的情况，光靠“补钙”还不够。

如果整天不运动，只会上网、或躺在椅子上看韩剧，“即使从饮食中补充再多的钙质，也没有用！”想要骨头长得好，还需配合负重运动与好习惯如下：

{1}日晒15分钟：只要相当于１个手掌大小的面积，每天接触太阳15分钟，身体自然能产生维生素Ｄ，尤其老人家常因消化不良，从食物中获取维生素Ｄ更有限。幸好，只要每天晒太阳15分钟，身体自然能够合成维生素Ｄ供利用。

{2}戒烟与戒酒：烟龄10年的女性，骨密度就会下降2.3％至3.3％，而且随着烟龄愈久，对骨骼的伤害愈大。酒精与骨质流失并没有直接相关，但很多人喝酒后往往不吃东西，造成营养摄取不均，骨质流失。

{3}少喝含磷饮料与咖啡：磷与钙会产生排挤效应，影响钙质的吸收；如果要喝咖啡，可用牛奶或亚麻仁粉取代奶精。

{4}不要熬夜：经常熬夜会造成食欲不振、消化不好，进而影响营养摄取。

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