सावधान ! सर्दियों में पानी कम पिया तो हो सकती हैं यह समस्याएं

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सर्दी के मौसम में शरीर में अक्सर पानी की मात्रा कम हो जाती है | हम जो भी खाना खाते हैं, उसे पचाने के लिए पर्याप्त पानी की जरूरत होती है | इसके अलावा शरीर के मेटाबॉलिज्म, पाचन शक्ति और एब्जरप्शन के लिए पानी बहुत जरूरी है | कुछ लोगों को तो सर्दियों में प्यास ही नहीं लगती या बहुत कम लगती है, यदि यह शिकायत आपकी भी है तो सावधान हो जायें। सर्दियों में डिहाइड्रेशन की स्थिति कई रोगों को जन्म दे सकती है |

सर्दियों में क्यों होता है डिहाइड्रेशन ?

सर्दियों में शरीर में पानी की कमी के निम्न कारण हो सकते हैं –

  • बाहर के मौसम के अनुरूप शरीर के तापमान को नियंत्रित रखने के लिये शरीर को अधिक परिश्रम करना पड़ता है, जिससे शरीर में पानी की कमी होने लगती है।
  • कम मात्रा में पानी पीना और अधिक मात्रा में चाय और काॅफी का सेवन करना डिहाइड्रेशन की आशंका को बढ़ा देता है।
  • अधिक देर तक रूम हीटर में बैठे रहना भी शरीर की नमी को कम करता है।
  • विशेषज्ञों के अनुसार सर्दियों के मौसम में सांस लेने पर काफी मात्रा में रेसपिरेटरी फ्लुइड का नुकसान होता है।

डिहाइड्रेशन के लक्षण :

  1. मुह सूखना
  2. त्वचा का मुरझाना
  3. होंठ फटना
  4. थकावट महसूस होना
  5. पेशाब कम व पीला आना
  6. चक्कर आना

शरीर में पानी क्यों आवश्यक है ?

हमारे शरीर में दो-तिहाई पानी होता है, अगर इसमें 1.5 प्रतिशत की कमी आ जाती है तो इसे माइल्ड डिहाइड्रेशन कहते हैं। पानी के स्तर में 3-8 प्रतिशत की कमी आने पर शरीर की कार्यप्रणाली और दूसरे अंगों पर भी नकारात्मक प्रभाव पड़ने लगता है।

डिहाइड्रेशन से शरीर को होने वाले नुकसान :

कब्ज :

शरीर को पर्याप्त पानी नहीं मिलने से शरीर पानी की उस कमी को मल से पूरा करता है। जिससे मल कड़ा हो जाता है फलस्वरूप कब्ज उत्पन्न हो जाती है ।

हृदय रोग :

शरीर में पानी की कमी होने पर रक्त गाढ़ा होने लगता है। जिससे शरीर में रक्तसंचार प्रभावित होने लगता है एवं रक्त व आॅक्सीजन के शरीर के सभी अंगों में आपूर्ति हेतु ह्रदय को अधिक श्रम करना पड़ता है फलस्वरूप रक्तचाप बढ़ने लगता है। इससे कोलेस्ट्राॅल का स्तर बढ़ जाता है। यह स्थिति कृत्रिम हार्ट वाल्व लगवा चुके या एंजियोप्लास्टी करवाने वाले जिन लोगों में धातु निर्मित स्टेंट लगा होता है, उनके लिए ज्यादा खतरनाक साबित हो सकती है | पानी की कमी होने पर गाढ़ा रक्त हृदय स्नायुओं से चिपकने लगता है, जिससे स्टेंट अवरूद्ध हो सकता है। यह अवस्था हार्ट अटैक का कारण बन सकती है।

मंसपेशियों में ऐंठन :

सर्दियों में पर्याप्त पानी नहीं पीने से शरीर नाजुक अंगों की सुरक्षा के लिये जरूरी फ्लुइड का इस्तेमाल करने लगता है। इससे मांसपेशियों की ओर रक्त संचार कम होता है और उनमें ऐंठन होने लगती है। इससे कमर व पीठ दर्द, मांसपेशियों में खिंचाव जैसी समस्या हो सकती है।

अधिक मीठा खाने की इच्छा होना :

जब शरीर में पानी का स्तर कम होता है तब हम भूख का अनुभव अधिक करते हैं। जिससे मीठा या कार्बोहाइड्रेट युक्त चीजें खाने की इच्छा अधिक होने लगती है। यह स्थिति मोटापा जैसे रोग को जन्म दे सकती है |

त्वचा का रूखापन :

शरीर में पानी की कमी त्वचा एवं बालों को रूखा व बेजान बना देती है।

मुंह से दुर्गंध आनाः

लार में बैक्टीरिया नष्ट करने की क्षमता होती है, जब शरीर में पानी की कमी होती है तो मुंह में लार की मात्रा कम हो जाती है | जिससे बैक्टिीरिया पनपने लगते हैं और मुंह से दुर्गन्ध आने लगती है।

एकाग्रता की कमी :

पानी की कमी से मानसिेक क्रियाशीलता भी प्रभावित होती है। जिससे उत्पन्न बेचैनी एकाग्रता को नष्ट करती है।

सिरदर्द :

पानी की कमी के कारण शरीर के सभी अंगों तक पर्याप्त आॅक्सीजन नहीं पहुँच पाती जिससे सिरदर्द और चिड़चिड़ापन उत्पन्न हो जाता है।

शरीर में पानी की कमी से बचने के उपाय :

  1. यदि आपको सादा पानी पीना कम पसंद है तो नीबू पानी, नारियल पानी, छाछ या सूप अधिक मात्रा में लें।
  2. तले-भुने व परिशोधित खाद्य पदार्थों में पानी की मात्रा कम होती है। अतः ऐसे खाद्यों से बचें |
  3. भोजन में फल, दही, लस्सी जैसे खाद्यों को भी शामिल करें ।
  4. चाय, काॅफी, कोल्ड ड्रिंक्स जैसे पेय पदार्थों से बचें | यह शरीर में पानी की आपूर्ति नहीं करते बल्कि शरीर में पानी की जरुरत को और अधिक बढ़ा देते हैं।
  5. भोजन में टमाटर, शिमला मिर्च, फूलगोभी, पालक, लौकी, तोरई, स्ट्राबेरीज, अंगूर, ब्रोकली, तरबूज, संतरा व सेव जैसे फल व सब्जियों को शामिल करें |
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