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Publication Date: September 2008

Strong bones are important for our health. They give our bodies support, help us move, and protect us from injuries. Bones also store minerals that our bodies need to stay healthy. There are things you can do to keep your bones strong and healthy. Some of these include:

• Eating healthy, well-balanced meals
• Getting regular exercise
• Not smoking or drinking too much alcohol

These healthy behaviors can help you prevent osteoporosis, a condition where bones become weak and more likely to break. In fact, half of all women and one in four men over the age of 50 will break a bone due to osteoporosis. Most will break a bone in the hip, spine, or wrist.

If you have ever broken a bone, you already know how painful it can be. Even after a broken bone heals, many people continue to have pain for a long time and need help getting around and taking care of themselves.

Osteoporosis is a real risk for older Asian Americans. Younger women and men with certain risk factors can also get osteoporosis. For example, about 90 percent of Asian Americans are lactose intolerant, which means they have trouble digesting dairy products. Dairy products contain calcium, a mineral that is very important for strong bones. Also, many Asian Americans are small and thin, which increases the chance of getting osteoporosis.

You have the power to prevent or delay osteoporosis. Find out if you are at increased risk by answering the questions below:

1. Have you ever broken a bone after the age of 45?  ___ Yes  ___ No
2. Did your mother or father ever break a hip?  ___ Yes  ___ No
3. Is your diet low in milk and dairy products?  ___ Yes  ___ No
4. Do you have diabetes?  ___ Yes  ___ No
5. Have you ever taken medicine to control asthma or seizures?  ___ Yes  ___ No
6. Do you exercise less than 3 to 5 days per week?  ___ Yes  ___ No
7. If you are a woman, have you been through menopause?  ___ Yes  ___ No
8. Are you small and thin?  ___ Yes  ___ No
9. Do you smoke?  ___ Yes  ___ No
10. Do you drink more than 1 or 2 alcoholic beverages a day?  ___ Yes  ___ No

If you answered “yes” to any of these questions, talk to your doctor about steps you can take to protect your bones. Following are free resources to help you learn more about your bone health and risk factors for osteoporosis.

For more information on:	Call toll free:	Or visit:
Bone Health and Osteoporosis: A Guide for Asian Women Aged 50 and Older	800–624–2663	www.niams.nih.gov/health_info/bone/
Bone Health and Osteoporosis from the U.S. Surgeon General	800–624–2663	www.niams.nih.gov/health_info/bone/
Exercise	800–624–2663	www.niams.nih.gov/health_info/bone/
Lactose Intolerance	800–891–5389	www.digestive.niddk.nih.gov
Menopause	800–222–2225	www.nia.nih.gov
Nutrition	800–624–2663	www.niams.nih.gov/health_info/bone/
Osteoporosis and Asian Americans	800–624–2663	www.niams.nih.gov/health_info/bone/
Osteoporosis and Asian Americans/Pacific Islanders and Native Hawaiian Women	800–994–9662	www.4woman.gov/minority
Osteoporosis and Seniors	800–222–2225 (Online only)	www.nia.nih.gov www.nihseniorhealth.gov
Risk Factors (Check Up On Your Bones Web tool)	(Online only)	www.niams.nih.gov/health_info/bone/

Do you have osteoporosis or another bone disease? You may be able to help scientists learn more about these conditions. For information about research projects near your home, call the NIH Osteoporosis and Related Bone Diseases ~ National Resource Center at 800–624–BONE (624–2663) or visit www.nih.gov. You could make a difference!

 

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健壯的骨骼對於良好的健康十分重要。骨骼為身體提供支撐，幫助我們行動，保護我們避免受傷。骨骼還儲存保持身體健康所需的礦物質。我們可以採取一些措施保持骨骼的強壯與健康，其中包括：

• 健康、平衡的飲食
• 經常運動
• 不抽煙或過量飲酒

這些健康的行為能夠幫助您預防骨質疏鬆症，這是一種使骨骼變得脆弱並容易造成骨折的疾病。事實上，五十歲以上的一半婦女及四分之一的男性都會因骨質疏鬆症造成骨折。大多數骨折發生在臀部、脊椎或手腕部位。

如果您曾經出現過骨折，您已經知道骨折有多麼痛苦。即使在骨頭癒合後，很多人還在很長時間內感到疼痛，並且行動可能需要別人幫助，生活需要別人照料。

對於年長的亞裔美國人而言，骨質疏鬆症是一種真正的風險。具有某些風險因素的年齡較輕的男性及女性也可能患骨質疏鬆症。例如，約90%的亞裔美國人有乳糖不耐受症，這表示這些人難以消化乳製品。乳製品含有鈣，鈣對於健康的骨骼非常重要。此外，大多數亞裔美國人身材瘦小，這也會增加患骨質疏鬆症的機率。

您有能力預防及延遲骨質疏鬆症的發生。請回答以下問題，瞭解您是否有較高的風險：

1. 您在45歲之後是否曾經骨折？  ___ 是  ___ 否
2. 您的母親或父親是否曾經骨折？  ___ 是  ___ 否
3. 您本人、您的母親或您的父親是否曾經身高減少一英吋或以上？  ___ 是  ___ 否
4. 您的飲食是否含有較少的奶及乳製品？  ___ 是  ___ 否
5. 您的身材是否瘦小？  ___ 是  ___ 否
6. 您每週參加運動是否不到3-5天？  ___ 是  ___ 否
7. 如果您是女性，您是否已經過了絕經期？  ___ 是  ___ 否
8. 您是否抽煙？   ___ 是  ___ 否
9. 您每天是否飲用一至兩份含酒精的飲料？   ___ 是  ___ 否

如果您對以上任何問題回答「是」，請與您的醫生討論您可以採取的保護骨骼健康的措施。以下是用英語及漢語提供的免費資源，可幫助您瞭解有關您的骨骼健康以及患骨質疏鬆症風險因素的進一步詳情。

如需瞭解以下詳情：	請撥免費號碼：	或查閱網站：
骨骼健康與骨質疏鬆症： 五十歲及以上亞裔婦女指南	800–624–2663	www.niams.nih.gov/health_info/bone/
美國醫事總署關於 骨骼健康與骨質疏鬆症的報告	800–624–2663	www.niams.nih.gov/health_info/bone/
運動	800–624–2663	www.niams.nih.gov/health_info/bone/
乳糖不耐受症	800–891–5389	www.digestive.niddk.nih.gov
絕經期	800–222–2225	www.nia.nih.gov
營養	800–624–2663	www.niams.nih.gov/health_info/bone/
骨質疏鬆症與女性亞裔美國人 骨質疏鬆症與亞裔美國人/	800–624–2663	www.niams.nih.gov/health_info/bone/
太平洋群島人及夏威夷本土婦女	800–994–9662	www.4woman.gov/minority
骨質疏鬆症與年長者	800–222–2225 (僅限網上)	www.nia.nih.gov www.nihseniorhealth.gov
風險因素 (檢查您的骨骼 網上工具)	(僅限網上)	www.niams.nih.gov/health_info/bone/

您是否患有骨質疏鬆症或另一種骨骼疾病？您可能幫助科學家進一步瞭解此類疾病。如需瞭解離您的居所較近的研究項目，請電洽國家衛生院 (NIH) 骨質疏鬆症與相關骨骼疾病 — 國家資源中心(Osteoporosis and Related Bone Diseases ~ National Resource Center)，電話號碼 800-624-BONE (624-2663),或查閱網站 www.nih.gov。您可以作出重要的貢獻！