骨质疏松是很多朋友都有的毛病，大家也知道骨质疏松会影响到人们的正常生活，甚威胁到人体的健康，那么骨质疏松应该怎么养骨呢？今天不如就让宋母贴养骨中心小编带你来了解下吧。

Osteoporosis is a problem that many friends have. We also know that osteoporosis will affect people's normal life and even threaten human health. So how should osteoporosis nourish bones? Today, let Mother Song take you to know about it.

一、晒太阳

1、 Bask in the sun

阳光中的紫外线可使人体皮肤产生活性维生素D，促进钙的吸收，延缓骨质疏松、强壮骨骼。一般情况下，春秋季每天坚持晒太阳20~30分钟、夏季5~10分钟、冬季30~60分钟。

Ultraviolet rays in sunlight can make human skin produce active vitamin D, promote calcium absorption, delay osteoporosis and strengthen bones. Generally, in spring and autumn, sun exposure lasts for 20-30 minutes, 5-10 minutes in summer and 30-60 minutes in winter.

二、健康饮食

2、 Healthy diet

骨骼中22%的成分是蛋白质，建议多吃蛋类、奶类、核桃、肉皮等富含胶原蛋白和弹性蛋白的食物。钾对骨骼生长代谢也必不可少，可从香蕉、橙子、李子等水果中补充。骨骼所需的维生素D10%通过食物摄取，主要存在于深海鱼、动物肝脏和瘦肉。

22% of bones are protein. It is recommended to eat more eggs, milk, walnuts, meat skins and other foods rich in collagen and elastin. Potassium is also essential for bone growth and metabolism, and can be supplemented from bananas, oranges, plums and other fruits. 10% of the vitamin D needed by bones is taken from food, mainly in deep-sea fish, animal liver and lean meat.

三、适当运动

3、 Proper exercise

保证骨骼健康，除了补，还应练。建议每天户外锻炼1~2次，每次1小时左右，以轻微出汗为宜。有关节问题的老人可进行适当的肌肉锻炼，如骑车、游泳或散步。需要注意，老年人要量力而行，少量多次。

To ensure the health of bones, we should not only mend, but also practice. It is recommended to exercise 1~2 times every day for about 1 hour each time, and it is better to sweat slightly. The elderly with joint problems can take appropriate muscle exercises, such as cycling, swimming or walking. It should be noted that the elderly should act according to their ability, a small number of times.

四、避免伤骨坏习惯

4、 Avoid bad habits of injuring bones

1.背单肩包。冈上肌被单肩包包带压着，时间长了会肌肉缺血，肩膀发酸，久而久之，冈上肌受磨损，对肩关节不利。相较于单肩包来说，双肩包比较好。

1. Back shoulder bag. The supraspinatus muscle is pressed by a single shoulder bag. Over time, it will suffer from muscle ischemia and shoulder soreness. Over time, the supraspinatus muscle will be worn, which is bad for the shoulder joint. A backpack is better than a shoulder bag.

2.低头玩手机。低头看手机时，颈椎承受更重的头部重量，同时颈肩过度紧张，腰椎负担也加大了。低头看手机不应超过15分钟，好保持手机与视线平齐，不要含胸驼背。

2. Lower your head and play with your mobile phone. When looking down at the mobile phone, the cervical vertebra bears a heavier head weight. At the same time, the neck and shoulder are too tense, and the lumbar vertebra burden is also increased. Look down at the mobile phone for no more than 15 minutes, so as to keep the mobile phone level with the line of sight and avoid hunchback.

3.久坐不动。建议大家不要久坐，尤其是在松软的沙发上。如果腰有问题，舒服的坐姿角度是腰椎后仰120~140度，必要时在腰后垫一个靠垫。

3. Sit still for a long time. It is recommended that you do not sit for a long time, especially on the soft sofa. If there is a problem with the waist, the comfortable sitting angle is 120~140 degrees of lumbar spine recline. If necessary, put a cushion on the back of the waist.

以上就是宋母贴养骨中心讲解骨质疏松怎么养骨这个问题的相关解答内容http://www.songmutie.com了，您对此有什么想咨询的问题或者有怎样的需求，都可以随时来帮您！

The above is the answer to the question of how to nourish bone in osteoporosis explained by the Songmu Bone Care Center http://www.songmutie.com Now, if you have any questions or needs, you can come to help you at any time!