Ruh leh hriselna @Bone and Joint day

Vawiin, August ni 4 hi India ramah chuan bone and joint day a ni a, hriselna khawvelah chuan kum nga chhung zet chu kan hmang ta. He ni denchhen hian kan ruh leh a kaihhnawih hriselna lam thu tawi te han ziah ve ka duh a ni.

Mihring ruh hi thing ang deuh hian a ṭhang ve reng a, thing chu a lo upat a, a duap ang tho hian mihring ruh pawh hi a duap ve ṭhin. Thing zia azira a ṭhen a duap har ang tho hian kan ruh pawh a putu taksa nihphung leh chhan hrang hrang vangin a duap har in a duap hma ve ṭhin. Naupan lai aṭang hian ruh hi a thangin a inla muk tial tial a, kum 30 kan tlin meuh chuan, ruh ṭhanphung chu a lo inher danglam a. Ruh timuk leh tichaktu calcium leh thildang tam takte chu ruh aṭang zawi muangin a luang chhuak
ṭan a, chu chuan ruh a tichak lo tial tial
ṭhin. Ruh chak ṭha nei tur chuan kum 30 hmalamah in lak muk ṭan a ngai. Kum 30 ral kai tawh te tan pawh ruh chak lo
ṭan mek chu kan kum mil leh hunbi tawn ang zela tichak sauh sauh turin hma a lak theih tho a ni.

Thlahtute aṭanga kan inhriat chian a pawimawh. Ruh natna leh chaklohna
ṭhenkhatte hi a inthlah chhawn theih a. Kan pi leh pu te, zang kul din dena kal an awm em tih te, ruhseh natnain a bawhbeh kumhlun an awm em tih te hi kan hriat a pawimawh. Sap thufing, “prevention is better than cure” tih ang hian, min tibuai thei natnaten min tlakbuak hma aṭang rengin kan lo inveng ang a, chu chuan ruh hrisel leh chak min siam dawn a ni.

Ruh hrisel ṭha leh chak nei tura thil pawimawh tak chu kan mamawh tawk calcium ei hi a ni. Calcium hi ruh tan chauh a pawimawh lo a, nerve a current inpek nan te, lungphu atan te, tihrawl che vel atan leh kan taksa khawl hrang hrang in balance ṭha taka a awm theih nan a thil pawimawh, chaw ṭhain a pai ngei ngei tur a ni. Nu in nau a pai lai aṭanga calcium a ei ṭhat chuan a naupai tan chawṭha a ei kep nghala ngaih theih hial khawpa ṭha a ni. Calcium hi damdawi anga siam mum emaw, a tui emaw in a ei theih a, natna in a bawhbuai lem loh hrisel leh chak ṭha tan chuan damdawi anga ei kher lo pawhin kan ei leh in lamah calcium pai tam ei a pawimawh. Hengte hi - cheese, dhoi, thlai hnah hring, bawnghnute leh bawnghnute aṭanga thil siam te; lui lam sa, sangha leh chakai te pawh hi a ṭha viau.

Vitamin D hi vitamins zinga pawi-mawh tak mai, a tel lo chuan kan taksa in calcium ṭangkai taka a hman theih loh phah hialna a ni. A thlawnin awlsam te in kan vun niin a em hian kan taksa khawpkham chu kan hmu thei mai a ni. Tunlai khawvelah erawh hi chuan mihring ni sa hnuaiah kan chhuak tam ta lo hle a, hun rei tak chhung ni eng hmu miah lo ten a awm theih fo a, chuvang chuan kan ruh chakna tura thil pawimawh tak vitamin D hi kan lo tlachhamin kan ruh hriselna in a lo tuar thei reng a ni. Kan taksa mamawh tawk ni eng pawh hmu lo a, kan taksa leh ruh hriselna in a tawrh palh hlauh ai chuan ei mai theih tur a siam vitamin D, a mum emaw a tui anga siam hi ei mai tur a ni. Hei hi a awlsam zawngin nizung mum te kan ti mai thin. Tin eitur zingah kaikuang, serthlum tui, tuifinriat sangha ang chi leh artui hian vitamin D an pai tam a, ei fo hian chawei a titui ni mai lo in kan taksa tan a pawimawh hle.

Thiamna a sang zel a, taksa mamawh thil ṭha pawh an hmuchhuak zel a ni. Zirchianna chuan an kum mil puite nena khaikhinin Japanese pitar/ putar te hian ruh duap (osteoporosis) an nei har bik an ti. An chhui chian zel chuan bekang aṭanga thilsiam an ei tam vangah an puh a; bekanga vitamin K tam vanga ngaih a ni ber. He vitamin hi thisen tikhangtu, kan taksa pem aṭanga thiput tirehtu pawimawh tak a ni a, kan tlakchham a thiang lo. Bekang hi thingpui ang te, tofu te, bekangsa ang ten a ei theih a. Anṭam lam chi te, broccoli te leh spinach te hian vitamin D an pai tam.

Ramvachal leh daivak hrat deuhte tan chuan potassium han tih mai hian rilruah silai zen a lang nghal mai awm e. Kan taksa hian potassium hi a lo mamawh viau mai a, ruh hrisel nan phei chuan pawimawh tak a ni. Ruh aṭanga awlsam tea calcium luan chhuah tirtu kan taksaa hlo eng eng emaw awm te hi potassium hian a lo tleuh fai zel chu zuk niin. Ruh chaklohna hnar, calcium tlakchham mai theihna lakah kan ruh a lo veng tlat a, ruh chak ṭha min siam sak ṭhin a lo ni. Balhla, kawlbahra, alu vel loh leh dhoi-ah te hian potassium a tam.

Exercise/ taksa sawizawi hi mitin mamawh a ni a, kan thatchhe viau hlawm bawk si. Taksa sawizawi hian kan taksa bung tinreng hi hriselna tuihnangin a luan chhuak a ni ber mai. Taksa sawizawi ṭhat chuan tihrawl a tichak a, chu chuan ruh tuamtu tihrawl, tha, har leh duara thisen kal te a ti tam a, ruh chuan awlsam tein chakna a hmu zung zung ṭhin. Kum 30 hmalama taima taka taksa mamawh tawka insawizawi tlauh tlauh ṭhinte chuan ruh hrisel ṭha tak an nei ṭhin. Tin ruh chuktuah a hnang te a insemzai a, ruhseh na leh ruh innawt te a tlem a, tar chak lo ruh chuktuah na te (osteoarthritis) pawh a ti ziaawm ṭhin.

Kan taksa rihna milin kan insawizawi dan tur chu kan bithliah thiam erawh a ngai ang. Patling rit takin bul ṭan nan skipping emaw, tlan vak te a tih nghal ngawt chuan a ruh chuktuahin a tuar ang a, harsatna nasa zawkin a tlakbuak thei. Kan hriselna mil leh, kan hmunhma te, hnathawh phung te leh insawizawina hmanraw awm remchang te hre rengin insawizawi dan tur chu kan hrethiam thei maiin a rinawm. Kal te (walk), muang changa tlan (jogging), zuan, skipping, cycle khalh te, tui hleuh te, rit chawi te pawh kan ti thei ang. Thlan chhuak khawp, nitina kan nunphung baka chet (minute 45 vel tal) kan tih chuan a tawk thawkhata ngaih a ni. Ruh mai ni lovin, taksa pum hrisel nan a ṭangkai si a.

Ruh hrisel ṭhat nan coffee in tlem te hi a pawimawh. Tunlai khawvelah chuan veng tin deuh thaw ah hian current hmang khawla thingpui leh coffee hmehchhuahna hi a inhung fer fur tawh mai si a, mi tam takin nikhatah coffee no tam tak kan in ngei ang. Coffee in tam lutuk hian kan taksa in calcium a tlachham hma bik a, chu chuan ruh a tichak lo thuai ṭhin. Mi thiamte chuan ruh chak leh hrisel ṭha neih tum chuan ni khatah coffee no hnih bak in loh tur an ti. Regular taka coffee in a, ni khata no tam tak in ṭhin i nih chuan calcium ei lamah tal ṭan i khawh belh a ngai dawn a ni.

Zu hian ruh leh calcium inkungkaihna hi kawng hrang hrangin a khawih danglam ṭhin a, miin zu a in tam viau phei chuan ruh chaklohna a thlen thuai thei a ni. Hmeichhe zingah phei chuan kum a lo tamin an taksa nihphungah mipate aiin an taksa aṭang calciuam a ral nasa zawk a, ruh chaklohna a lang chhuak hma lehzual a ni. Tin zu ruih vang hian lirthei chetsualna leh mimal intihpalhna hi a thleng fo a, heng inhliamte zingah hian ruh tliak leh hliam tam tak a awm fo!

Vaihlo zial zu nasa chuan a rualpui zial zu ve lo angin ruh muk leh hrisel tha a nei ve lo a. Tleirawl chhoh aṭanga zu ṭhin an nih ngat phei chuan ṭhan a kin hmain an ruh chu a tar ṭan der tihna a lo ni. Tin zial zu mite zingah hian ruh tliak hi a dam har duh deuh bik an la ti cheu. Chhan hrang hrang vanga meizial zuk kan sim hian, kan ruh hriselna tur pawh a tel ve a ni.

Mi hrisel ṭha nih kan duh ṭheuh a, ruh chak ṭha leh hrisel ṭha neih duh lo chu kan awm kher awm lo ve. Kan ruh te a lo hrisel ṭhat nan kan tih ṭhin kan bansan te pawh a ngai a, kan thiltih peih lem loh te pawh tih ṭan a ngai ang. Ruh hrisel ṭha nei tura kan hmalak ve theihnaah te hian te lua leh phurrit lutuk awm lo sela, mahni phak tawk ṭheuhah taima tak leh tih tak zetin i bei ṭhin ang u. Hrisel hi hausakna a ni ngai e.

- Dr Joseph Lalrindika Chongthu, Civil Hospital Lunglei