{"id":3623,"date":"2024-03-27T16:19:40","date_gmt":"2024-03-27T13:19:40","guid":{"rendered":"https:\/\/www.bakiciburada.com\/blog\/?p=3623"},"modified":"2024-03-27T16:21:28","modified_gmt":"2024-03-27T13:21:28","slug":"iyi-yaslanmak-elimizde","status":"publish","type":"post","link":"https:\/\/www.bakiciburada.com\/blog\/iyi-yaslanmak-elimizde\/","title":{"rendered":"\u0130yi Ya\u015flanmak Elimizde"},"content":{"rendered":"\n\n
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\n 5\/5 - (3 Oy) <\/div>\n<\/div>\n\n

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Ya\u015fl\u0131lara Sayg\u0131 Haftas\u0131\u2018nda ‘\u0130yi Ya\u015flanma’n\u0131n P\u00fcf Noktalar\u0131 Konu\u015fuldu.<\/strong> Her ge\u00e7en y\u0131l ya\u015f almak ka\u00e7\u0131n\u0131lmaz olsa da hayat\u0131m\u0131zda yapaca\u011f\u0131m\u0131z baz\u0131 de\u011fi\u015fikliklerle bu s\u00fcreci y\u00f6nlendirmek ve iyi ya\u015f alan ki\u015filerden olmak m\u00fcmk\u00fcn. Ya\u015fl\u0131lara Sayg\u0131 Haftas\u0131 kapsam\u0131nda, T\u00fcrkiye Alzheimer Derne\u011fi Marmara \u015eubesi, \u015ei\u015fli Belediyesi ve Frans\u0131z Lape Hastanesi i\u015f birli\u011finde, Canped\u2019in deste\u011fi ile ‘\u0130yi Ya\u015flanma Paneli’ d\u00fczenlendi. Halka a\u00e7\u0131k yap\u0131lan panelde; mutlu ya\u015flanma, ya\u015f al\u0131rken beyin ve ruh sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 nas\u0131l koruyaca\u011f\u0131m\u0131z, sa\u011fl\u0131kl\u0131 ya\u015f almak i\u00e7in egzersiz \u00f6nerileri ve ya\u015f al\u0131rken idrar sorunlar\u0131yla ba\u015fa \u00e7\u0131kmak i\u00e7in \u00f6neriler uzmanlar taraf\u0131ndan ele al\u0131nd\u0131. “\u0130yi Ya\u015flanmak Elimizde”.

18-24 Mart Ya\u015fl\u0131lara Sayg\u0131 Haftas\u0131<\/strong> kapsam\u0131nda T\u00fcrkiye Alzheimer Derne\u011fi Marmara \u015eubesi, \u015ei\u015fli Belediyesi ve Frans\u0131z Lape Hastanesi i\u015f birli\u011finde, Canped\u2019in deste\u011fi ile Frans\u0131z Lape Hastanesi Ord. Prof. Dr. Mazhar Osman Salonu\u2019nda ‘\u0130yi Ya\u015flanma G\u00fcn\u00fc Paneli’ d\u00fczenlendi.<\/p>\n\n\n\n

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Prof. Dr. Y\u0131ld\u0131z De\u011firmenci<\/strong> – Ya\u015fl\u0131lara Sayg\u0131 Haftas\u0131\u2018nda ‘\u0130yi Ya\u015flanma’n\u0131n P\u00fcf Noktalar\u0131 Konu\u015fuldu<\/strong>.<\/figcaption><\/figure>\n\n\n\n


60 ya\u015f \u00fcst\u00fc kat\u0131l\u0131mc\u0131lar taraf\u0131ndan yo\u011fun ilgi g\u00f6ren panel, T\u00fcrkiye Alzheimer Derne\u011fi Marmara \u015eube Ba\u015fkan\u0131 Prof. Dr. Asl\u0131 Demirta\u015f Tatl\u0131dede<\/strong>, T\u00fcrkiye Alzheimer Derne\u011fi Y\u00f6netim Kurulu \u00dcyesi Prof. Dr. I\u015f\u0131n Baral Kulaks\u0131zo\u011flu<\/strong>, T\u00fcrkiye Alzheimer Derne\u011fi Genel M\u00fcd\u00fcr\u00fc F\u00fcsun Kocaman<\/strong>, Frans\u0131z Lape Hastanesi N\u00f6roloji Uzman\u0131 Dr. Ferda Korkmaz \u00d6zkano\u011flu<\/strong> ve \u015ei\u015fli Belediye Ba\u015fkan\u0131 Muammer Keskin<\/strong>‘in a\u00e7\u0131l\u0131\u015f konu\u015fmalar\u0131yla ba\u015flad\u0131.<\/p>\n\n\n\n

Ya\u015f Al\u0131rken Az Konu\u015fulanlar<\/h2>\n\n\n\n


Panelin ‘Ya\u015f Al\u0131rken Az Konu\u015fulanlar’ konulu b\u00f6l\u00fcmde T\u00fcrkiye Alzheimer Derne\u011fi Sorumlu Hem\u015firesi \u00dcmm\u00fcg\u00fcl Geyik<\/strong> ‘Ya\u015f al\u0131rken idrar ka\u00e7\u0131rma sorunlar\u0131yla nas\u0131l ba\u015fa \u00e7\u0131kal\u0131m? G\u00fcnl\u00fck ya\u015fam \u00f6nerileri ve yeti\u015fkin bezi kullan\u0131m\u0131’n\u0131 anlatt\u0131. Geyik, ya\u015fam tarz\u0131 \u00f6nerilerinde \u201cTuvalete gitme program\u0131 olu\u015fturulmal\u0131 ve bo\u015falt\u0131m te\u015fvik edilmeli, mesane g\u00fcnl\u00fc\u011f\u00fc tutularak ne kadar s\u0131v\u0131 al\u0131nd\u0131\u011f\u0131, ne s\u0131kl\u0131kla idrara \u00e7\u0131k\u0131ld\u0131\u011f\u0131, idrar yapma ihtiyac\u0131n\u0131 hissetme ve s\u0131k\u0131\u015fma aras\u0131ndaki zaman belirlenmeli, mesanenin her 2 saatte bir bo\u015falt\u0131m\u0131 yap\u0131lmal\u0131. Mesane kaslar\u0131m\u0131za hala \u00e7al\u0131\u015f\u0131yor olduklar\u0131n\u0131 hat\u0131rlatmak ve unutturmamak ad\u0131na tuvalete muhakkak gidilmeli ve tuvalete gitme program\u0131 yap\u0131lmal\u0131. Yeti\u015fkin bezi kullan\u0131l\u0131yorsa da s\u0131k de\u011fi\u015fim yap\u0131larak kuru ortam sa\u011flanmal\u0131. Kullan\u0131lan yeti\u015fkin bezleri ya da emici k\u00fclotlar\u0131n ise y\u00fcksek emme kapasitesinde, yumu\u015fak y\u00fczeyli, koku kontrol\u00fc olan, \u00f6l\u00e7\u00fcleri bedeninize uygun, nefes alabilme \u00f6zelli\u011fine sahip olmas\u0131na dikkat edilmeli.\u201d dedi.<\/p>\n\n\n\n


Uzm. Fzt. Ece Zeynep Saat\u00e7i<\/strong> de ‘Sa\u011fl\u0131kl\u0131 ya\u015flanma s\u00fcrecinde mesane problemlerine y\u00f6nelik egzersiz \u00f6nerileri’ni kat\u0131l\u0131mc\u0131larla payla\u015ft\u0131. Saat\u00e7i\u2019nin bir\u00e7o\u011funu uygulamal\u0131 olarak g\u00f6sterdi\u011fi egzersizler aras\u0131nda; diyafram solunumu egzersizi, sa\u011fl\u0131kl\u0131 mesane ve ba\u011f\u0131rsak e\u011fitimi, i\u015femeyi kolayla\u015ft\u0131rma teknikleri, pelvik taban kas e\u011fitimi, knack manevras\u0131 vard\u0131. Egzersiz e\u011fitimini de anlatan Saat\u00e7i, \u201cAra\u015ft\u0131rmalara g\u00f6re denetimli egzersiz yapan kad\u0131nlarda idrar ka\u00e7\u0131rman\u0131n tamamen veya %60 ila %70 oran\u0131nda iyile\u015fti\u011fi, semptomlarda subjektif olarak %70 oran\u0131nda bir azalma ve dolay\u0131s\u0131yla ya\u015fam kalitelerinde artma g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.\u201d \u015feklinde konu\u015ftu.<\/p>\n\n\n\n

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Prof. Dr. \u00d6get \u00d6ktem Tan\u00f6r<\/strong><\/figcaption><\/figure>\n\n\n\n

Ya\u015fl\u0131l\u0131kta Mutluluk Art\u0131yor<\/h2>\n\n\n\n

Panelin ‘Ya\u015f Al\u0131rken Beyin ve Ruh Sa\u011fl\u0131\u011f\u0131’ konulu bir di\u011fer b\u00f6l\u00fcm\u00fcnde Prof. Dr. I\u015f\u0131n Baral Kulaks\u0131zo\u011flu<\/strong> ‘Mutlu ya\u015flanmak’, Prof. Dr. \u00d6get \u00d6ktem Tan\u00f6r<\/strong> ‘Ya\u015fl\u0131l\u0131kta normal beyin ve normalli\u011fin bozulmalar\u0131’ ve Prof. Dr. Y\u0131ld\u0131z De\u011firmenci<\/strong> ‘Ya\u015f ilerlerken beynimizi nas\u0131l koruruz? Her unutkanl\u0131k demans m\u0131d\u0131r?’ ba\u015fl\u0131kl\u0131 sunumlar\u0131n\u0131 ger\u00e7ekle\u015ftirdiler.
Ya\u015flanabilmenin bir \u015fans oldu\u011funu vurgulayan Prof. Dr. I\u015f\u0131n Baral Kulaks\u0131zo\u011flu<\/strong>, \u201cYap\u0131lan ara\u015ft\u0131rmalara g\u00f6re kariyer, \u00e7ocuk, ge\u00e7im endi\u015fesi ve stresi ta\u015f\u0131yan orta ya\u015ftan sonra ya\u015fl\u0131l\u0131kta mutluluk art\u0131yor. Ya\u015f\u0131n olgunlu\u011fu, tecr\u00fcbesi, bilgeli\u011fi \u00fczerinize geliyor. K\u00fc\u00e7\u00fck \u015feylerde mutlulu\u011fu bulmaya ba\u015fl\u0131yorsunuz. \u00c7ok ciddi hastal\u0131klar\u0131n\u0131z yoksa ve hastal\u0131k sizi zorlam\u0131yorsa mutlu oluyorsunuz. Fakat orta ya\u015flarda ya\u015fl\u0131l\u0131\u011fa haz\u0131rlanmak gerekiyor. \u00d6ncelikle fazla e\u015fyadan, k\u0131yafetten, baz\u0131 dostlardan sadele\u015fin. \u00d6\u011frenmeye devam edin, \u00f6\u011frenme zihni gen\u00e7 ve mutlu tutar. Hobilere y\u00f6nlenin. 60\u2018lardan itibaren yeni bir \u015feyle ilgilenmeye ba\u015flarsan\u0131z kendinizi daha din\u00e7, enerjik ve gen\u00e7 hissedersiniz. Topra\u011fa ve do\u011faya yak\u0131n olun. Sa\u011fl\u0131\u011f\u0131n\u0131za erken ya\u015ftan itibaren dikkat edin. Doya doya ya\u015flanmak i\u00e7in gen\u00e7ken yat\u0131r\u0131m yap\u0131n. Egeliler gibi yemek yemeye \u00e7al\u0131\u015f\u0131n. Hareket ya\u015fl\u0131l\u0131\u011f\u0131n en \u00f6nemli dostu. Y\u00fcr\u00fcy\u00fc\u015f, basit k\u00fclt\u00fcr fizik hareketleri yap\u0131n. Ya\u015fad\u0131\u011f\u0131n\u0131z an\u0131 yava\u015flat\u0131n. Ya\u015fland\u0131k\u00e7a dilinizde g\u00fczel kelimeleri daha \u00e7ok kullan\u0131n.\u201d dedi. Kulaks\u0131zo\u011flu, s\u00f6zlerini ya\u015fl\u0131l\u0131kta mutluluk re\u00e7etesi vererek tamamlad\u0131: \u201cYa\u015fl\u0131l\u0131\u011f\u0131n\u0131z\u0131n olgunlu\u011funu mutlulu\u011funuz i\u00e7in kullan\u0131n. Ya\u015f\u0131n\u0131z\u0131 unutun; hayat\u0131n\u0131z\u0131 ya\u015fay\u0131n, ya\u015f\u0131n\u0131z\u0131 de\u011fil. Ya\u015f alabilirsiniz ama ya\u015fl\u0131 olmak zorunda de\u011filsiniz. \u0130yi bir sa\u011fl\u0131k k\u00f6t\u00fc bir haf\u0131zad\u0131r. K\u00f6t\u00fc s\u00f6ylenen s\u00f6zleri, k\u00f6t\u00fcl\u00fckleri, yedi\u011finiz kaz\u0131klar\u0131 unutun.\u201d<\/p>\n\n\n\n


Beynin yeti\u015fkinlikte tam a\u011f\u0131rl\u0131\u011f\u0131n\u0131 buldu\u011funa fakat do\u011fu\u015ftan getirdi\u011fimiz h\u00fccre say\u0131s\u0131n\u0131n daha fazla artmad\u0131\u011f\u0131na de\u011finen Prof. Dr. \u00d6get \u00d6ktem Tan\u00f6r<\/strong>, \u201c8.590 milyon beyin h\u00fccresi ile d\u00fcnyaya geliyoruz. 25 ya\u015f\u0131ndan itibaren ise sinir h\u00fccrelerinde kay\u0131plar ba\u015fl\u0131yor. Beyin a\u011f\u0131rl\u0131nda ise 70\u2019li ya\u015flardan %5, 80\u2019li ya\u015flarda %10 yok oluyor. Bu da reaksiyon s\u00fcresinde uzamaya sebep oluyor. Yani t\u00fcm bili\u015fsel i\u015flevlerde bir zamanlama artmas\u0131 olabilir, ki\u015filer daha yava\u015f karar verebilir, daha yava\u015f tepkide bulunabilir. Ya\u015flan\u0131nca zihinsel esneklikte azalma sebebiyle fikirlerde de daha sabit kal\u0131nabilir, haf\u0131zada zorlanma olabilir. Normal ya\u015fl\u0131l\u0131kta ise beyin eski keskinli\u011fiyle devam edebilir.\u201d diyerek s\u00f6zlerini sonland\u0131rd\u0131.<\/p>\n\n\n\n

Prof. Dr. Y\u0131ld\u0131z De\u011firmenci<\/strong>, \u201cUnutkanl\u0131k sadece ya\u015f al\u0131nca ortaya \u00e7\u0131kmaz, gen\u00e7lerde de olabilir. Hemen panik olmamak gerekir. \u00c7ok \u00fcz\u00fcnt\u00fcl\u00fc, kayg\u0131l\u0131, depresyon durumlar\u0131nda, uykusuzlukta, a\u015f\u0131r\u0131 kafein t\u00fcketti\u011fimizde, g\u00fcnl\u00fck ya\u015fam\u0131n\u0131z genel kaideleri i\u00e7inde unutabiliyoruz. Her unutkanl\u0131k demans yani bunama belirtisi de\u011fildir. Unutmamak beynin fonksiyonlar\u0131ndan bir tanesi. N\u00f6ronlar\u0131m\u0131z yani beyin h\u00fccrelerimiz aras\u0131nda ba\u011flant\u0131m\u0131z var. Beyin h\u00fccrelerimizde de kay\u0131plar oldu\u011fu i\u00e7in normal unutkanl\u0131k ya\u015far\u0131z. \u0130zole kalm\u0131\u015f, gezmemi\u015f, a\u00e7\u0131k havaya \u00e7\u0131kmam\u0131\u015f, dans etmemi\u015f, sosyalle\u015fmemi\u015f ya\u015fl\u0131 ise daha \u00e7ok unutur. Ya\u015flanma da ki\u015fiye \u00f6zeldir. Normal ya\u015fl\u0131da g\u00f6r\u00fclen unutkanl\u0131kta uzak d\u00f6nem haf\u0131zas\u0131 bozulmaz, di\u011fer bili\u015fsel fonksiyonlar normaldir. Yani unutkanl\u0131k ki\u015finin g\u00fcnl\u00fck ya\u015fam aktivitelerini sosyal ili\u015fkilerini yapmakta oldu\u011fu i\u015fleri bozacak d\u00fczeyde de\u011fildir. Tekrarlayan sorular varsa, unutkanl\u0131k giderek daha da art\u0131yorsa ve s\u00fcreklilik kazand\u0131ysa, ki\u015fi hesap i\u015fleri yapam\u0131yor ve zaman\u0131 kar\u0131\u015ft\u0131r\u0131yorsa, karar veremiyor ve \u00e7\u00f6zemiyorsa, davran\u0131\u015f bozukluklar\u0131 varsa, s\u00f6yleyeceklerini unutmaya ba\u015flad\u0131ysa endi\u015felenme vakti gelmi\u015ftir. Beynimizi koruman\u0131n yollar\u0131 ise iyimser d\u00fc\u015f\u00fcnce, sa\u011fl\u0131kl\u0131 beslenme, stresten uzak ya\u015fam, hareket etmek, sosyalle\u015fmek, okumak, m\u00fczik dinlemek, dans etmek, i\u015fitme kayb\u0131 varsa tedavi, vitamin-mineral eksikliklerini yerine koyma, e\u015flik\u00e7i hastal\u0131klar\u0131n tedavisidir. \u0130\u015fin \u00f6z\u00fc mottonuz uzun y\u0131llar sa\u011fl\u0131kla ya\u015f almak olmal\u0131d\u0131r.\u201d dedi.<\/p>\n\n\n\n

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Prof. Dr. Asl\u0131 Demirta\u015f Tatl\u0131dede<\/strong><\/figcaption><\/figure>\n\n\n\n

\u0130\u015fleyen Beyin I\u015f\u0131ldar: Ya\u015f Alan Beyin ve Egzersiz<\/h2>\n\n\n\n

Panelin ‘\u0130\u015fleyen Beyin I\u015f\u0131ldar: Ya\u015f Alan Beyin ve Egzersiz’ konulu b\u00f6l\u00fcm\u00fcnde ise Dr. \u00d6\u011fr. \u00dcyesi P\u0131nar Uysal Cant\u00fcrk<\/strong> ‘\u0130yi ya\u015f almak i\u00e7in bili\u015fsel egzersizler’ ile Do\u00e7. Dr. Burcu Ers\u00f6z H\u00fcseyinsino\u011flu<\/strong> ‘Sa\u011fl\u0131kl\u0131 ya\u015flanmak i\u00e7in egzersiz \u00f6nerileri’ni interaktif \u015fekilde anlat\u0131rken kat\u0131l\u0131mc\u0131lara bili\u015fsel ve fiziksel egzersizler yapt\u0131rd\u0131lar. Prof. Dr. Asl\u0131 Demirta\u015f Tatl\u0131dede ise ‘Spor yapmak beynimizi demansa kar\u015f\u0131 korur mu?’ ba\u015fl\u0131kl\u0131 sunumunu yapt\u0131. Demirta\u015f Tatl\u0131dede, \u201cHareketsiz ki\u015filerde ciddi bellek problemleri ba\u015f g\u00f6sterebilir. Yap\u0131lan pek \u00e7ok ara\u015ft\u0131rmaya g\u00f6re sporun beynimizi korudu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r. Bu ara\u015ft\u0131rmalardan birinde 70-80 ya\u015f aral\u0131\u011f\u0131ndaki 23.345 ki\u015fi 4-31 y\u0131l aras\u0131nda takip edilmi\u015f ve her g\u00fcn 20-30 dk y\u00fcr\u00fcyen, haftal\u0131k fiziksel aktivite yapan ki\u015filerde 5 y\u0131lda demans geli\u015ftirme riskinin aktif olmayanlara g\u00f6re %40 oran\u0131nda azald\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. <\/p>\n\n\n\n

Spor, beyinde \u00f6\u011frenme ve bellek i\u00e7in kilit b\u00f6lge olan hippokampus hacminin azalmas\u0131n\u0131 \u00f6nler ve h\u00fccre olu\u015fumu artar, b\u00f6ylece bili\u015fsel performans artar ve daha iyi bir haf\u0131za var olur. Spordan daha iyisi ise danst\u0131r, hatta arkada\u015fla birlikte yap\u0131lan dans en iyisidir. D\u00fczenli dans etme s\u00f6zel haf\u0131zada iyile\u015fme sa\u011flar ve demans riskini en \u00e7ok azaltan aktivitedir. DS\u00d6\u2019ye g\u00f6re hafif orta d\u00fczeyde 150 dakika fiziksel aktivite veya 75 dakika g\u00fc\u00e7l\u00fc aktivite yeterli. Egzersiz seratonin, dopamin, noradrenalin salg\u0131lat\u0131r, stresi azalt\u0131r. N\u00f6ronlar aras\u0131ndaki ba\u011flar\u0131 kuvvetlendirir. Yeni sinir h\u00fccresi olu\u015fumuna katk\u0131 sa\u011flar, beyin kan ak\u0131m\u0131n\u0131 d\u00fczenler. Sonu\u00e7 olarak egzersiz beynin ana besinidir.\u201d a\u00e7\u0131klamas\u0131nda bulundu.<\/p>\n","protected":false},"excerpt":{"rendered":"

5\/5 – (3 Oy) Ya\u015fl\u0131lara Sayg\u0131 Haftas\u0131\u2018nda ‘\u0130yi Ya\u015flanma’n\u0131n P\u00fcf Noktalar\u0131 Konu\u015fuldu. 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