1, eat more calcium-rich food: It is generally believed that the calcium absorption rate of 53% of dairy products is the best food for calcium. The best to cow’s milk, followed by cheese, butter and yogurt, etc.. However, some people hate the taste of milk or cause diarrhea. Those who hate the taste of milk can try sprinkling skim milk powder or cheese powder onto foods such as curry, burgers, fried eggs or porridge; or pouring milk into miso soup to mix. Those who cause diarrhea can have small, frequent meals and drink warm milk after meals, or add milk to creamy soups to gradually accustom the body to lactose, or switch to yogurt and soy milk. In addition, sun-dried sardines contain 700 mg of calcium in 50 grams, coho, mackerel and flawed tiger fish are rich in calcium, the absorption rate of 38% in the body, can be a good source of calcium, but it should be noted that these sea fish contain a lot of salt, should try to wash away the salt, gout patients should eat less. 2, dishes should be a combination of meat and vegetables, low salt is better: plant foods and animal foods contain different kinds of nutrients, the state of nutrients, absorbability is also different, dishes with meat and vegetables can make the intake of nutrients more balanced. But note that spinach, water spinach, bamboo shoots and wild rice contain high oxalic acid, which can affect the absorption of calcium, and it is advisable to blanch them in boiling water first when cooking, so that some of the oxalic acid dissolves in water and reduces the oxalic acid content. Low-salt diet can prevent hypertension and other cardiovascular diseases, but also reduce the excretion of calcium from the urine, and can avoid osteoporosis caused by other diseases. 3, do not smoke and drink less alcohol: smoking on bone quality may be related to the nicotine in tobacco, nicotine can increase bone resorption and inhibit bone formation. If you smoke 20 cigarettes a day, after 25-30 years the bone mass will decline by 8-10%. Alcohol causes osteoporosis for a variety of reasons, mainly related to the inhibition of osteoblast function, affect the secretion of sex hormones, interfere with vitamin metabolism and parathyroid hormone secretion. Moderate alcohol consumption can reduce the loss of bone mass, while excessive alcohol consumption can increase the loss of bone mass. In all types of alcohol, beer and distilled spirits to osteoporosis is the most obvious role, while the role of wine is not obvious. 4, reduce coffee, strong tea and phosphorus-rich food intake: animal liver, carbonated beverages, Coca-Cola and other high phosphorus content, high phosphorus intake can lead to a moderate degree of secondary hyperparathyroidism, calcium regulation hormone continuity disorder, can accelerate the loss of bone mass. Excessive coffee intake of people with rapid bone loss (but if calcium intake is adequate, it is not affected by coffee). Drinking large amounts of tea or strong tea, will increase urinary calcium excretion, can also cause the digestive tract of calcium, protein and other nutrients difficult to absorb, so drink tea in moderation. 5, not arbitrary medication: certain drugs such as prednisone, heparin, methotrexate, thyroxine, phenytoin sodium, etc. have adverse effects on bone metabolism, the use of drugs to weigh the pros and cons. 6, strengthen exercise (especially outdoor exercise): exercise is a decisive factor in bone reconstruction, load exercise can increase bone mass, can prevent bone loss, can also improve muscle and increase flexibility, thereby reducing falls and their adverse consequences. You should choose the exercise methods within your ability such as jogging, walking and tai chi, etc. Senior people can choose to play gateball. People with newly healed fractures should pay more attention to activity to avoid disuse osteoporosis. Of course, patients with osteoporosis should avoid strenuous exercise to avoid fractures or other diseases caused by excessive exercise. For those with lower limb weakness, foot and waist exercises can be performed in the water. 7, fully accept sunbathing: the fat under the skin contains the predecessor substance of vitamin D – pre-vitamin D. Vitamin D is synthesized under the action of ultraviolet rays of the sun, and vitamin D is converted into active vitamin D through blood flow from the liver to the kidneys, which can promote the absorption of calcium in the intestine. Sunbathing in the summer sunlight needs to prevent heatstroke, but also to prevent excessive exposure to cause skin cancer. Certain foods such as sardines, swordfish and dried mushrooms also contain vitamin D, which has the same effect as the vitamin D synthesized by sunlight. In addition, there are many vitamin D preparations on the market such as rogaine, alfa D3 and calcitriol, which can also be used. 8, to prevent falls and accidental injuries: when people get older, minor trauma may occur fractures. In particular, the cancellous bones that make up the spine and lumbar bones are rapidly weakening at a rate three times that of long bones such as the tibia, and fractures of the back and lumbar region are likely to occur when a slight external force is applied.