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 the sun can make human skin produce active vitamin D, promote calcium absorption, delay osteoporosis and strengthen bones. Generally, in spring and autumn, the sun lasts for 20~30 minutes every day, 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 the bone is protein. It is recommended to eat more foods rich in collagen and elastin, such as eggs, milk, walnuts and meat skins. Potassium is also essential for bone growth and metabolism, and can be supplemented from bananas, oranges, plums and other fruits. Vitamin D10% required by bone is absorbed by 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 bone health, we should not only supplement but also practice. It is recommended to exercise outdoors 1-2 times a day, about 1 hour each time, with slight sweating. 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 hurting 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. Shoulder bag. The supraspinatus muscle is pressed by a single shoulder bag, which will lead to muscle ischemia and shoulder soreness over time. Over time, the supraspinatus muscle will be worn, which is bad for the shoulder joint. Compared with shoulder bag, shoulder bag is better.

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 to play with mobile phones. When looking down at the mobile phone, the cervical spine bears more weight of the head, while the neck and shoulder are too tense, and the lumbar spine burden is also increased. Look down at the mobile phone for no more than 15 minutes to keep the mobile phone level with the line of sight, and do not have a hunched chest.

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. Be sedentary. It is suggested that you should not sit too long, especially on the soft sofa. If there is a problem with the waist, the comfortable sitting angle is 120~140 degrees back of the lumbar spine. If necessary, place a cushion behind the waist.

骨质疏松的人怎么来进行有效养骨？以上就是宋母贴养骨中心人员为您提出的几个建议要点，希望对您有所帮助，更多的养骨事项或者需求，可以随时来我们网站http://www.songmutie.com咨询！

How can people with osteoporosis carry out effective bone maintenance? The above are some suggestions made by the staff of Songmu Bone Care Center for you. I hope they can help you. For more bone care matters or needs, please come to our website at any time http://www.songmutie.com consulting service