know these  5 bad habits which affect your bone health. छोड़ें उन 5 बुरी आदतों को जो हड्डियों को नुकसान पहुंचाते हैं।

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स्वस्थ खानपान संपूर्ण शरीर के लिए जरूरी है। यह जितना मसल्स हेल्थ के लिए जरूरी है उतना ही अधिक बोन हेल्थ के लिए भी। खानपान के साथ-साथ हमारी कुछ बुरी आदतें भी इन्हें प्रभावित करती हैं। दौड़ भाग वाली जिंदगी में हमने अपनी जीवनशैली को काफी बदल लिया है। देर रात तक जागना, सुबह देर से उठना, डिब्बाबंद फ़ूड लेना, दिन भर मोबाइल, लैपटॉप से चिपके रहना आदि कई ऐसी आदते हैं, जिन्होंने हमारे स्वास्थ्य को बुरी तरह प्रभावित किया है। इनमें कुछ ऐसी आदतें भी शामिल हो गई हैं, जिनसे बोन हेल्थ को काफी नुकसान पहुंचता है।

 आईजेएमआर के अनुसार भारत में 4 में से 1 महिला के ऑस्टियोपोरोसिस से पीड़ित होने की संभावना

इंडियन जर्नल ऑफ़ मेडिकल रिसर्च में अनुराधा बी खान्दिलकर और नेहा ए काजल की रिसर्च रिपोर्ट प्रकाशित की गयी। इसके अनुसार, ऑस्टियोपोरोसिस (हड्डियों की समस्या) दुनिया भर में एक प्रमुख स्वास्थ्य समस्या है। एशियाई महिलाओं में यह समस्या सबसे अधिक है। हालांकि भारत में इसका सटीक आंकड़ा उपलब्ध नहीं है। लेकिन  50 वर्ष से अधिक उम्र की चार महिलाओं में से एक ऑस्टियोपोरोसिस से पीड़ित मानी जाती है। हड्डियों का नुकसान पोस्टमेनोपॉज़ल तक आते- आते सबसे अधिक हो जाता है। कई वजहों में एक कारक इग्नोरेंस को माना गया।

जानें उन 5 बुरी आदतों को जिन्हें हड्डियों को स्वस्थ रखने के लिए छोड़ना जरूरी है 

 1 . खान-पान की बुरी आदतें (Bad eating habits)

हड्डियों के लिए सबसे जरूरी कैल्सियम है। यह हरी पत्तेदार साग-सब्जियों, साबुत अनाज, फल, नट्स, डेयरी प्रोडक्ट से मिलती है। यदि हम अपने खानपान पर ध्यान दें, तो ज्यादातर महिलाएं व्यस्तता की वजह से जरूरी कैल्शियम आहार ले ही नहीं पाती हैं। इसके स्थान पर डिब्बाबंद फ़ूड ले लेती हैं। ये खाद्य पदार्थ शुगर, शुगर सिरप और सोडियम की अत्यधिक मात्र वाली होती हैं। इसका बुरा प्रभाव हड्डियों पर पड़ता है।

 2  हमेशा घर के अंदर रहना और धूप से बचना (Deficiency of vitamin D)

एक अनुमान के मुताबिक भारत में 80 प्रतिशत से अधिक महिलाओं में विटामिन डी की कमी है। इसके बिना शरीर कैल्शियम को प्रभावी ढंग से अवशोषित नहीं कर पाता है। यह बॉन हेल्थ के लिए आवश्यक है। सिर्फ आहार के माध्यम से पर्याप्त विटामिन डी प्राप्त करना मुश्किल है।  इसलिए कम से कम आधे घंटे रोज धूप में बैठना जरूरी है। हम धूप में बैठने की बजाय घर में घुसे रहते हैं।

 3 . खराब पोश्चर में बैठना (Bad posture)

 हम घंटों गलत पोश्चर में बैठकर काम करते रहते हैं। लंबे समय तक खड़े रहकर किचन में काम करते रहते हैं। नतीजा यह होता है कि हमारी हड्डियों पर बुरा प्रभाव पड़ता है। मांसपेशियों में खिंचाव, रीढ़ की हड्डी का मुड जाना इसके कारण ही होता है। सीधे बैठें या खड़ी हों।

Kharab posture reedh ki haddi ko nuksaan pahuchata hai
खराब पोस्चर आपकी रीढ़ की हड्डी को नुकसान पहुंचाता हैं। चित्र: शटरस्टॉक

सुनिश्चित करें कि कंप्यूटर या लैपटॉप पर आप सही मुद्रा में काम कर रही हैं। दोनों पैरों को जमीन पर मजबूती से लगाएं और अपने सिर को अपने कंधों की सीध में रखें।

 4 . साउंड स्लीप की कमी (Less Sound sleep)

 पर्याप्त मात्रा में नींद लेना आपके शरीर को आराम देने के साथ-साथ हड्डियों के लिए भी महत्वपूर्ण है। नींद की कमी से हड्डियों की डेंसिटी कम हो सकती है। 7-8 घंटे की नींद लेना बहुत जरूरी है।

raat ki achhi nind hai jaruri
स्वस्थ हड्डियों के लिए साउंड स्लीप जरूरी है। चित्र: शटरस्टॉक

तनाव मुक्त होकर सोयें, ताकि साउंड स्लीप हो सके।

  1. शारीरिक सक्रियता की कमी (Inactivity)

जब आप व्यायाम करती हैं, तो मांसपेशियों के साथ-साथ हड्डियां मजबूत होती हैं। साथ ही नियमित शारीरिक गतिविधि से भी सकारात्मक लाभ मिलते हैं।  वज़न नियंत्रित होता है और आपका घुटना सुरक्षित रहता है।वाकिंग, सीढ़ियां चढ़ना-उतरना आदि वजन नियंत्रित रखने के लिए जरूरी है।

 यह भी पढें :-तनाव, अवसाद और हेयर फॉल की वजह हो सकती है फोलिक एसिड की कमी, जानिए इसे कैसे दूर करना है 

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