G\u00fcn\u00fcm\u00fczde s\u0131k\u00e7a sorulan bir soru var: \u201c80 ya\u015f yeni 60 m\u0131?\u201d Zira eskiden \u2018ileri ya\u015f\u2019 olarak kabul edilen d\u00f6nemler art\u0131k yeniden tan\u0131mlan\u0131yor, bug\u00fcn 80 ya\u015f\u0131ndaki bir\u00e7ok birey aktif, \u00fcretken ve ba\u011f\u0131ms\u0131z bir ya\u015fam s\u00fcrd\u00fcrebiliyor. Peki sizin takvim ya\u015f\u0131n\u0131z 80\u2019e geldi\u011finde, biyolojik ya\u015f\u0131n\u0131z 60 olabilecek mi?\u00a0<\/p>\n
Ac\u0131badem Kad\u0131k\u00f6y (Dr. \u015einasi Can) Hastanesi \u0130\u00e7 Hastal\u0131klar\u0131, Geriatri Uzman\u0131 Prof. Dr. Berrin Karada\u011f,\u00a0<\/strong>yap\u0131lan bilimsel \u00e7al\u0131\u015fmalar\u0131n; bunun m\u00fcmk\u00fcn oldu\u011funu ortaya koydu\u011funu s\u00f6yl\u00fcyor.\u00a0<\/strong>Nas\u0131l m\u0131?\u00a0<\/strong>Prof. Dr. Karada\u011f \u201cGeriatri yani ya\u015fl\u0131l\u0131k bilimi alan\u0131ndaki \u00e7al\u0131\u015fmalar ve klinik g\u00f6zlemlerimiz, sa\u011fl\u0131kl\u0131 ya\u015fam al\u0131\u015fkanl\u0131klar\u0131n\u0131n biyolojik ya\u015f\u0131m\u0131z\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde etkileyebildi\u011fini, uzun ve sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in 10 temel kural\u0131n 10\u2019unu da uygulamak gerekti\u011fini g\u00f6steriyor\u201d diyor.\u00a0<\/p>\n Teknoloji ve t\u0131ptaki h\u0131zl\u0131 geli\u015fmelerin de sayesinde, temel kurallara da dikkat edildi\u011finde \u00a080\u2019inde 60 gibi kalabilmenin m\u00fcmk\u00fcn hale geldi\u011fini vurgulayan Prof. Dr. Karada\u011f,\u00a018-24 Mart Ulusal Ya\u015fl\u0131lar Haftas\u0131\u00a0<\/strong>kapsam\u0131nda yapt\u0131\u011f\u0131 a\u00e7\u0131klamada, size \u00f6zel 10 sorudan olu\u015fan test haz\u0131rlad\u0131, uzun ve sa\u011fl\u0131kl\u0131 ya\u015faman\u0131n temel kurallar\u0131n\u0131 anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\u00a0<\/p>\n 1. Sa\u011fl\u0131kl\u0131 besleniyor musunuz?<\/strong><\/p>\n Sa\u011fl\u0131kl\u0131 ya\u015f alman\u0131n temel ta\u015flar\u0131ndan biri dengeli ve yeterli beslenmedir. \u0130lerleyen ya\u015fla \u00a0metabolizma de\u011fi\u015fir, kas k\u00fctlesi azalabilir ve baz\u0131 vitamin-mineral ihtiya\u00e7lar\u0131 artabilir. Bu nedenle sebze, meyve, tam tah\u0131l, sa\u011fl\u0131kl\u0131 ya\u011flar ve kaliteli protein kaynaklar\u0131ndan zengin \u00a0beslenme d\u00fczeni \u00f6nemlidir. \u00c7ok say\u0131da bilimsel \u00e7al\u0131\u015fma; \u00f6zellikle Akdeniz tipi beslenmenin kalp ve beyin sa\u011fl\u0131\u011f\u0131n\u0131 g\u00fc\u00e7lendirdi\u011fini, uzun ve sa\u011fl\u0131kl\u0131 ya\u015fam\u0131 destekledi\u011fini g\u00f6stermektedir.\u00a0<\/p>\n 2. Kaslar\u0131n\u0131z\u0131 d\u00fczenli \u00e7al\u0131\u015ft\u0131r\u0131yor musunuz?<\/strong><\/p>\n Ya\u015f ilerledik\u00e7e kas k\u00fctlesi azal\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 de\u011fi\u015fmese bile ya\u011f oran\u0131 artar, kas oran\u0131 geriler. Bu da hareket kabiliyetini \u00f6nemli \u00f6l\u00e7\u00fcde olumsuz etkileyebilir. Ancak iyi haber \u015fu ki; kaslar her ya\u015fta \u00e7al\u0131\u015ft\u0131r\u0131labilir. Prof. Dr. Karada\u011f \u201cKlinik g\u00f6zlemlerimizde, 70\u201380 ya\u015f\u0131nda egzersize ba\u015flayan bireylerde bile kas g\u00fcc\u00fcnde ve denge kapasitesinde belirgin iyile\u015fmeler g\u00f6r\u00fclebilmektedir. Dolay\u0131s\u0131yla kaslar\u0131n\u0131z\u0131 mutlaka g\u00fc\u00e7lendirmeye ba\u015flamal\u0131s\u0131n\u0131z\u201d diyor.\u00a0<\/p>\n 3. D\u00fczenli y\u00fcr\u00fcy\u00fc\u015f ve diren\u00e7 egzersizi yap\u0131yor musunuz?<\/strong><\/p>\n Ya\u015fl\u0131l\u0131kta en b\u00fcy\u00fck risk \u00e7o\u011fu zaman hastal\u0131k de\u011fil, hareketsizliktir; kas kayb\u0131, denge sorunlar\u0131, h\u00fccrelerin ya\u015flanmas\u0131 ve ba\u011f\u0131ms\u0131zl\u0131\u011f\u0131n azalmas\u0131na yol a\u00e7ar. \u0130leri ya\u015flarda haftada toplam en az 150 dakika orta d\u00fczey fiziksel aktivite (hafif a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131, d\u00fczenli y\u00fcr\u00fcy\u00fc\u015fler, diren\u00e7 egzersizleri vb) yapmak kaslar\u0131 ve kalp-damar sistemini destekler, uyku kalitesini art\u0131r\u0131r, depresyon riskini azalt\u0131r ve bili\u015fsel fonksiyonlar\u0131n korunmas\u0131n\u0131 sa\u011flar.\u00a0<\/p>\n \u00a04. Beyninizin s\u0131n\u0131rlar\u0131n\u0131 zorluyor musunuz?<\/strong><\/p>\n Beyin de t\u0131pk\u0131 kaslar gibi \u00e7al\u0131\u015ft\u0131k\u00e7a g\u00fc\u00e7lenir. Kitap okumak, yeni bir \u015fey \u00f6\u011frenmek, bulmaca \u00e7\u00f6zmek, m\u00fczikle ilgilenmek veya yeni hobiler edinmek zihinsel sa\u011fl\u0131\u011f\u0131 destekler. Prof. Dr. Berrin Karada\u011f \u201cBaz\u0131 hastalar\u0131m emeklilikten sonra yeni bir dil \u00f6\u011frenmeye ba\u015flad\u0131klar\u0131n\u0131 ya da y\u0131llard\u0131r erteledikleri hobileri hayata ge\u00e7irdiklerini anlat\u0131yorlar. Bu t\u00fcr aktiviteler sadece zihni de\u011fil, ayn\u0131 zamanda ya\u015fam sevincini de canl\u0131 tutar ve h\u00fccreleri gen\u00e7le\u015ftirir\u201d diyor.\u00a0<\/p>\n 5. Sosyal ba\u011flar\u0131n\u0131z\u0131 g\u00fc\u00e7lendiriyor musunuz?<\/strong><\/p>\n Yap\u0131lan bilimsel ara\u015ft\u0131rmalar; yaln\u0131zl\u0131\u011f\u0131n sa\u011fl\u0131k ve ya\u015flanma \u00fczerinde sigara kadar olumsuz etkiler yaratabilece\u011fini g\u00f6stermektedir. Sosyal ili\u015fkiler ya\u015fam motivasyonunu art\u0131r\u0131r. Aile ili\u015fkileri, bir dostunuzla sohbet, arkada\u015f g\u00f6r\u00fc\u015fmeleri, grup aktiviteleri ve g\u00f6n\u00fcll\u00fcl\u00fck \u00e7al\u0131\u015fmalar\u0131 ileri ya\u015fta hem ruh sa\u011fl\u0131\u011f\u0131 hem de bili\u015fsel sa\u011fl\u0131k i\u00e7in \u00f6nemli koruyucu fakt\u00f6rlerdir. Unutkanl\u0131k ve depresyona kar\u015f\u0131 da ila\u00e7lardan \u00e7ok daha etkilidir.\u00a0<\/p>\n 6. Protein kaynaklar\u0131n\u0131 yeterli t\u00fcketiyor musunuz?\u00a0<\/strong><\/p>\n Prof. Dr. Berrin Karada\u011f \u201cYa\u015fl\u0131l\u0131k d\u00f6neminde protein ihtiyac\u0131 genellikle g\u00f6z ard\u0131 edilir. Oysa kas sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in yeterli protein al\u0131m\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Bal\u0131k, yumurta, s\u00fct \u00fcr\u00fcnleri, baklagiller ve kaliteli bitkisel protein kaynaklar\u0131 g\u00fcnl\u00fck beslenmede yer almal\u0131d\u0131r. \u00d6zellikle egzersiz ile birlikte yeterli protein al\u0131m\u0131 kas kayb\u0131n\u0131 azaltmada \u00f6nemli rol oynar. Kas kayb\u0131 (sarkopeni) riskini ne kadar \u00f6teleyebilirsek, o denli din\u00e7, aktif ve dinamik ya\u015f alabiliriz\u201d diyor.\u00a0<\/p>\n 7. Yeterli ve kaliteli uyuyor musunuz?<\/strong><\/p>\n Uyku v\u00fccudun kendini yeniledi\u011fi en \u00f6nemli s\u00fcre\u00e7lerden biridir. Bilimsel \u00e7al\u0131\u015fmalar; yeti\u015fkinlerin g\u00fcnde 7-8 saat kaliteli uykuya ihtiya\u00e7 duydu\u011funu g\u00f6steriyor. Yetersiz veya d\u00fczensiz uyku, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin zay\u0131flamas\u0131na, kilo art\u0131\u015f\u0131na, kalp-damar hastal\u0131klar\u0131na ve haf\u0131za sorunlar\u0131na yol a\u00e7abilir. Bu nedenle, ayn\u0131 saatlerde yat\u0131p kalkmaya, karanl\u0131k ve sessiz ortamda uyamaya ve uyumadan \u00f6nce ekran kullan\u0131m\u0131n\u0131 k\u0131s\u0131tlamaya \u00f6zen g\u00f6sterin.\u00a0<\/p>\n \u00a08. Stresinizi y\u00f6netebiliyor musunuz?<\/strong><\/p>\n Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re; uzun s\u00fcreli ve kontrols\u00fcz stres kalp hastal\u0131klar\u0131 riskini art\u0131r\u0131yor, \u00a0ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flat\u0131yor. Stresi kontrol alt\u0131nda tutmak ise hem ruh sa\u011fl\u0131\u011f\u0131n\u0131 hem de uzun vadede fiziksel sa\u011fl\u0131\u011f\u0131 korumada \u00f6nemli rol oynuyor. Stresi y\u00f6netebilmek i\u00e7in; d\u00fczenli fiziksel aktivite, nefes egzersizleri, do\u011fada zaman ge\u00e7irmek, sosyal ili\u015fkileri g\u00fc\u00e7lendirmek ya da gerekirse profesyonel destek almak \u00f6nemlidir.\u00a0<\/p>\n \u00a09. T\u00fct\u00fcn \u00fcr\u00fcnleri, sigara duman\u0131 ve alkolden uzak m\u0131s\u0131n\u0131z?<\/strong><\/p>\n Sigara i\u00e7mek de, duman\u0131na maruz kalmak da v\u00fccuda son derece zarar vermektedir. A\u015f\u0131r\u0131 alkol t\u00fcketimi ise karaci\u011fer hastal\u0131klar\u0131ndan kalp sorunlar\u0131na kadar pek \u00e7ok sa\u011fl\u0131k problemine yol a\u00e7abilir. Uzun ve sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in t\u00fct\u00fcn \u00fcr\u00fcnlerinden, elektronik sigaradan tamamen uzak durmak ve alkol t\u00fcketimini b\u0131rakmak gerekiyor. Bu al\u0131\u015fkanl\u0131klardan uzak durmak, ya\u015fam s\u00fcresini ve ya\u015fam kalitesini art\u0131ran en \u00f6nemli ad\u0131mlardan biri olarak kabul edilmektedir.\u00a0<\/p>\n 10. D\u00fczenli muayene oluyor musunuz?<\/strong><\/p>\n Sa\u011fl\u0131kl\u0131 ya\u015f alman\u0131n olmazsa olmazlar\u0131ndan biri d\u00fczenli sa\u011fl\u0131k kontrolleridir. Tansiyon, diyabet, kemik sa\u011fl\u0131\u011f\u0131, g\u00f6rme ve i\u015fitme gibi bir\u00e7ok durum erken d\u00f6nemde fark edildi\u011finde \u00e7ok daha kolay y\u00f6netilebilir. Prof. Dr. Karada\u011f \u201cGeriatri yakla\u015f\u0131m\u0131nda ama\u00e7 yaln\u0131zca hastal\u0131klar\u0131 tedavi etmek de\u011fil; ba\u011f\u0131ms\u0131z ya\u015fam\u0131 m\u00fcmk\u00fcn oldu\u011funca uzun s\u00fcre korumakt\u0131r. Bu nedenle de d\u00fczenli sa\u011fl\u0131k kontrolleri ile ya\u015f\u0131m\u0131z ilerlemi\u015f olsa bile, kendi i\u015fimizi kendimiz g\u00f6rmeye, aktif hayata kat\u0131lmaya ve hayattan keyif almaya devam edebiliriz\u201d diyor.<\/p>\n \u00a0<\/p>\n Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":" G\u00fcn\u00fcm\u00fczde s\u0131k\u00e7a sorulan bir soru var: \u201c80 ya\u015f yeni 60 m\u0131?\u201d Zira eskiden \u2018ileri ya\u015f\u2019 olarak kabul edilen d\u00f6nemler art\u0131k yeniden tan\u0131mlan\u0131yor, bug\u00fcn 80 ya\u015f\u0131ndaki bir\u00e7ok birey aktif, \u00fcretken ve ba\u011f\u0131ms\u0131z bir ya\u015fam s\u00fcrd\u00fcrebiliyor.<\/p>\n","protected":false},"author":1,"featured_media":3185,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":["post-3184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3184","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3184"}],"version-history":[{"count":1,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3184\/revisions"}],"predecessor-version":[{"id":3186,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/posts\/3184\/revisions\/3186"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=\/wp\/v2\/media\/3185"}],"wp:attachment":[{"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ekonomievreni.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}