一、曬太陽

1、 Bask in the sun

陽光中的紫外線可使人體皮膚產生活性維生素D，促進鈣的吸收，延緩骨質疏松、強壯骨骼。一般情況下，春秋季每天堅持曬太陽20~30分鐘、夏季5~10分鐘、冬季30~60分鐘。

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、健康飲食

2、 Healthy diet

骨骼中22%的成分是蛋白質，建議多吃蛋類、奶類、核桃、肉皮等富含膠原蛋白和彈性蛋白的食物。鉀對骨骼生長代謝也必不可少，可從香蕉、橙子、李子等水果中補充。骨骼所需的維生素D10%通過食物攝取，主要存在于深海魚、動物肝臟和瘦肉。

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、適當運動

3、 Proper exercise

保證骨骼健康，除了補，還應練。建議每天戶外鍛煉1~2次，每次1小時左右，以輕微出汗為宜。有關節(jié)問題的老人可進行適當的肌肉鍛煉，如騎車、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、避免傷骨壞習慣

4、 Avoid bad habits of hurting bones

1.背單肩包。岡上肌被單肩包包帶壓著，時間長了會肌肉缺血，肩膀發(fā)酸，久而久之，岡上肌受磨損，對肩關節(jié)不利。相較于單肩包來說，雙肩包比較好。

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.低頭玩手機。低頭看手機時，頸椎承受更重的頭部重量，同時頸肩過度緊張，腰椎負擔也加大了。低頭看手機不應超過15分鐘，好保持手機與視線平齊，不要含胸駝背。

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.久坐不動。建議大家不要久坐，尤其是在松軟的沙發(fā)上。如果腰有問題，舒服的坐姿角度是腰椎后仰120~140度，必要時在腰后墊一個靠墊。

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.

骨質疏松的人怎么來進行有效養(yǎng)骨？以上就是宋母貼養(yǎng)骨中心人員為您提出的幾個建議要點，希望對您有所幫助，更多的養(yǎng)骨事項或者需求，可以隨時來我們網站http://www.pengqiang558.cn咨詢！

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.pengqiang558.cn consulting service