{"id":11324,"date":"2019-09-19T16:12:04","date_gmt":"2019-09-19T13:12:04","guid":{"rendered":"https:\/\/new.digital.biz.tr\/?p=11324"},"modified":"2024-01-25T14:11:50","modified_gmt":"2024-01-25T11:11:50","slug":"mental-saglik-beslenme-ile-nasil-korunur","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/mental-saglik-beslenme-ile-nasil-korunur\/","title":{"rendered":"Mental Sa\u011fl\u0131k Dengeli Beslenme ile Nas\u0131l Korunur"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11324\" class=\"elementor elementor-11324 elementor-6986\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1df9e83 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1df9e83\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-31f729b\" data-id=\"31f729b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-85295f5 elementor-widget elementor-widget-text-editor\" data-id=\"85295f5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Mental sa\u011fl\u0131k<\/strong> duygusal, psikolojik, davran\u0131\u015fsal ve sosyal uyumunuzu ve refah\u0131n\u0131z\u0131 i\u00e7erir. Ruh sa\u011fl\u0131\u011f\u0131 olarak da adland\u0131r\u0131lan mental sa\u011fl\u0131k d\u00fc\u015f\u00fcnme, hissetme ve hareket etme \u015feklimizi do\u011frudan etkiler. Ayr\u0131ca stresle nas\u0131l ba\u015fa \u00e7\u0131kaca\u011f\u0131n\u0131z\u0131, ba\u015fkalar\u0131yla nas\u0131l ileti\u015fim kuraca\u011f\u0131n\u0131z\u0131 ve nas\u0131l se\u00e7im yapaca\u011f\u0131n\u0131z\u0131 belirlemeye yard\u0131mc\u0131 olur.<\/p><p><b>Mental sa\u011fl\u0131k<\/b>, \u00e7ocukluktan yeti\u015fkinli\u011fe kadar hayat\u0131n her a\u015famas\u0131nda \u00f6nemlidir. Hayatta bir\u00e7ok fakt\u00f6r zihinsel sa\u011fl\u0131k sorunlar\u0131na neden olabilir. Ya\u015fad\u0131\u011f\u0131n\u0131z zihinsel sa\u011fl\u0131k sorunlar\u0131, d\u00fc\u015f\u00fcnce, duygu ve davran\u0131\u015flar\u0131n\u0131z\u0131 etkileyebilir. Bu y\u00fczden ruh sa\u011fl\u0131\u011f\u0131, bireylerin ve toplumun esenli\u011fi ve etkili i\u015fleyi\u015fi i\u00e7in esast\u0131r. Ruh sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131 ve iyile\u015ftirilmesi i\u00e7in <strong>insan sa\u011fl\u0131\u011f\u0131 ve dengeli <\/strong>beslenme aras\u0131ndaki ili\u015fki b\u00fcy\u00fck bir \u00f6neme sahiptir.<\/p><h2><strong>Mental Sa\u011fl\u0131k Nedir?<\/strong><\/h2><p><strong>Mental sa\u011fl\u0131k<\/strong>, ki\u015finin duygusal ve davran\u0131\u015fsal i\u015flevlerini tatmin edici d\u00fczeyde s\u00fcrd\u00fcrebildi\u011fi bir refah halidir. Pozitif psikoloji ve b\u00fct\u00fcnl\u00fck perspektifinden bak\u0131ld\u0131\u011f\u0131nda ruh sa\u011fl\u0131\u011f\u0131, bireyin hayattan zevk alma, ya\u015fam aktivitelerini ve esnekli\u011fini dengelemesiyle do\u011frudan ili\u015fkilidir. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc&#8217;ne (WHO) g\u00f6re <strong>mental sa\u011fl\u0131k<\/strong>, di\u011fer \u00f6zelliklerin yan\u0131 s\u0131ra \u00f6znel iyi olu\u015f, \u00f6z-yeterlik, \u00f6zerklik, rekabet edebilirlik ve bir ki\u015finin entelekt\u00fcel ve duygusal potansiyelini ger\u00e7ekle\u015ftirme becerisini i\u00e7erir.<\/p><p>D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc ayr\u0131ca ki\u015fisel refah\u0131n ki\u015finin kendi yeteneklerini fark edebilmesini, g\u00fcnl\u00fck stresle ba\u015fa \u00e7\u0131kabilmesini, \u00fcretkenli\u011fi art\u0131rabilmesini ve topluma fayda sa\u011flayabilmesini i\u00e7erdi\u011fine dikkat \u00e7eker. K\u00fclt\u00fcrel farkl\u0131l\u0131klar, s\u00fcbjektif de\u011ferlendirme ve rekabet eden profesyonel teorilerin t\u00fcm\u00fc, ruh sa\u011fl\u0131\u011f\u0131n\u0131n tan\u0131m\u0131n\u0131 etkiler.<strong> Mental sa\u011fl\u0131k <\/strong>ve refah\u0131n\u0131n zay\u0131f oldu\u011fu durumlar\u0131n ki\u015fiye fiziksel olarak yans\u0131mas\u0131 ba\u015f a\u011fr\u0131lar\u0131, sindirim hastal\u0131klar\u0131, cilt reaksiyonlar\u0131, genel a\u011fr\u0131, cinsel i\u015flev bozuklu\u011fu, \u00e7arp\u0131nt\u0131 ve nefes darl\u0131\u011f\u0131 \u015feklinde ortaya \u00e7\u0131kabilir.<\/p><h3><strong>Mental Hastal\u0131klar\u0131n Sebepleri<\/strong><\/h3><p>Mental hastal\u0131k ve rahats\u0131zl\u0131klar, fiziksel sa\u011fl\u0131k ve hastal\u0131k gibi pek \u00e7ok \u015fekilde ortaya \u00e7\u0131kabilir. T\u00fcm bunlar olu\u015furken, birbirini etkileyen psikolojik, sosyal ve biyolojik fakt\u00f6rlerden etkilenir. Do\u011fum \u00f6ncesi nedenler aras\u0131nda kal\u0131t\u0131m en \u00f6nemli fakt\u00f6rd\u00fcr. Ailede <strong>mental sa\u011fl\u0131k<\/strong> hastal\u0131klar\u0131 \u00f6yk\u00fcs\u00fc olan ki\u015filerin varl\u0131\u011f\u0131 mental hastal\u0131k ve rahats\u0131zl\u0131k riskini art\u0131rabilir.<\/p><p>Ayr\u0131ca kromozomal hastal\u0131klar (Down sendromu gibi), metabolik hastal\u0131klar (hipotiroidizm gibi), gebelik s\u0131ras\u0131nda annede g\u00f6r\u00fclen enfeksiyonlar (k\u0131zam\u0131k\u00e7\u0131k, toksoplazmoz gibi) veya di\u011fer gebelik fakt\u00f6rleri (alkol ve madde kullan\u0131m\u0131, yetersiz beslenme, plasenta sorunlar\u0131 gibi) uzun vadede mental hastal\u0131klara neden olabilir.<\/p><p>Do\u011fumla ili\u015fkili nedenler aras\u0131nda ise erken do\u011fum, d\u00fc\u015f\u00fck do\u011fum a\u011f\u0131rl\u0131\u011f\u0131, do\u011fum yaralanmalar\u0131 ve do\u011fumda bula\u015fan enfeksiyonlar ileride mental rahats\u0131zl\u0131klar\u0131n olu\u015fma riskini art\u0131rabilir. Do\u011fum sonras\u0131 nedenler aras\u0131nda travma, do\u011fum sonras\u0131 enfeksiyon, stim\u00fclasyon eksikli\u011fi ve yetersiz beslenme yer al\u0131r.<\/p><p class=\"title\">Ruhsal sa\u011fl\u0131\u011fa beslenmenin katk\u0131s\u0131 en a\u015fikar ancak en ihmal edilmi\u015f unsurdur. Do\u011fru beslenme ruhsal sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan elzemdir; \u201cyemek- duygu durum\u201d aras\u0131ndaki ba\u011flant\u0131ya dikkat etmemiz hayat\u0131m\u0131za b\u00fcy\u00fck katk\u0131 sa\u011flayacakt\u0131r.<\/p><h2><strong>Mental Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 Nas\u0131l Koruyabilirsiniz?<\/strong><\/h2><p>Ki\u015finin ya\u015fad\u0131\u011f\u0131 \u00e7evre ve toplumla olan ili\u015fkisi onun sosyal y\u00f6n\u00fcn\u00fc olu\u015fturur. Ki\u015fi ya\u015fam\u0131n\u0131 ailesi, yak\u0131n \u00e7evresi, i\u00e7inde ya\u015fad\u0131\u011f\u0131 toplum ve yapt\u0131\u011f\u0131 i\u015f ile yak\u0131n etkile\u015fim i\u00e7inde s\u00fcrd\u00fcr\u00fcr. Bu ili\u015fkilere ili\u015fkin etkile\u015fimlerde denge, uyum ve doyum varsa mental sa\u011fl\u0131k seviyesi korunabilir ve geli\u015febilir. Mental sa\u011fl\u0131\u011fa en b\u00fcy\u00fck katk\u0131y\u0131 sa\u011flayan fakat ihmal edilen bir unsur da sa\u011fl\u0131kl\u0131 ve dengeli beslenmedir. Sa\u011fl\u0131kl\u0131 ve dengeli beslenme hem fiziksel hem de zihinsel sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan elzemdir. <strong>Mental sa\u011fl\u0131k ve dengeli<\/strong> <strong>beslenme<\/strong> aras\u0131ndaki ba\u011flant\u0131ya dikkat etmemiz hayat\u0131m\u0131za b\u00fcy\u00fck katk\u0131 sa\u011flayacakt\u0131r.<\/p><p>Zihinsel ve ruhsal sorunlar ki\u015filerin ya\u015fam kalitelerini \u00f6nemli \u00f6l\u00e7\u00fcde etkileyebilir. Zihinsel olarak kendini iyi hissetmeyen bir ki\u015finin fark\u0131nda olmadan fonksiyonlar\u0131n\u0131, konsantrasyonu ve ileti\u015fim kurma yetene\u011fi azalabilir ve g\u00fcnl\u00fck hayattaki performans\u0131 d\u00fc\u015f\u00fcrebilir. Ki\u015fileraras\u0131 ili\u015fkileri bozulabilir, uyku kalitesi ve buna ba\u011fl\u0131 olarak fiziksel dayan\u0131kl\u0131l\u0131\u011f\u0131 d\u00fc\u015febilir.<\/p><p>G\u00fcnl\u00fck hayat\u0131nda halsizlik, g\u00fcn i\u00e7inde yorgun hissetme, unutkanl\u0131k, enerji eksikli\u011fi, hayattan eskisi gibi zevk alamama, de\u011fersiz d\u00fc\u015f\u00fcnceler ve kayg\u0131 ile kar\u015f\u0131la\u015fabilir. Daha iyi bir mental sa\u011fl\u0131k seviyesi i\u00e7in dikkat edilmesi gereken temel y\u00f6ntemler a\u015fa\u011f\u0131daki \u015fekildedir:<\/p><ul><li><strong>\u0130nsan sa\u011fl\u0131\u011f\u0131 ve dengeli beslenme <\/strong>aras\u0131ndaki uyumu korumak i\u00e7in kendinizi iyi hissedece\u011finiz, sa\u011fl\u0131kl\u0131 ve dengeli bir \u015fekilde beslenmeye \u00f6zen g\u00f6sterin.<\/li><li>D\u00fczenli bir ya\u015fam tarz\u0131 ile sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korudu\u011funuzdan emin olun.<\/li><li>Kendinizi fiziksel olarak aktif tutmal\u0131, m\u00fcmk\u00fcn oldu\u011funca d\u00fczenli olarak y\u00fcr\u00fcmeli, y\u00fczmeli veya di\u011fer spor aktiviteleri yap\u0131n.<\/li><li>En sevdi\u011finiz hobileri belirleyip onlar i\u00e7in haftada en az bir g\u00fcn\u00fcn\u00fc ay\u0131r\u0131n.<\/li><li>G\u00fcnde ortalama 7-8 saat uyumaya dikkat edin.<\/li><li>Alkol t\u00fcketimini minimum da tutup bedeninizi y\u00fcksek alkol al\u0131m\u0131 ile yormaktan ka\u00e7\u0131n\u0131n.<\/li><li>Uzun s\u00fcre a\u00e7 kalmamaya \u00f6zen g\u00f6sterin.<\/li><li>Sosyal medya ve internet kullan\u0131m\u0131n\u0131 s\u0131n\u0131rland\u0131rarak zihninizi dinlendirmeye \u00f6zen g\u00f6sterin.<\/li><li>G\u00fcnde en az yar\u0131m saat kitap veya gazete okumal\u0131 ve m\u00fcmk\u00fcn oldu\u011funca telefon g\u00f6r\u00fc\u015fmelerini azaltmaya \u00e7al\u0131\u015f\u0131n.<\/li><li>Rahatlat\u0131c\u0131 m\u00fczik dinleme, <a href=\"https:\/\/astra.thelifeco.com\/tr\/blog\/yeni-baslayanlar-icin-6-basit-adimda-meditasyon\/\">meditasyon<\/a> ve yoga gibi fiziksel ve zihinsel rahatlama sa\u011flayacak aktivitelere zaman ay\u0131r\u0131n.<\/li><\/ul><h2><strong>Mental Sa\u011fl\u0131k ve Dengeli Beslenme Aras\u0131ndaki \u0130li\u015fki<\/strong><\/h2><p>Yiyecek tercihleri ve se\u00e7imleri \u00e7evresel, k\u00fclt\u00fcrel, genetik, sosyal ve duyusal de\u011fi\u015fkenlerle ilgilidir. Yemek se\u00e7imi bir \u00f6\u011frenme davran\u0131\u015f\u0131d\u0131r. Yemek yeme \u015fekileri \u00e7ocukluk d\u00f6neminde olu\u015fmaya ba\u015flar ve bir \u00f6m\u00fcr boyu de\u011fi\u015fiklik g\u00f6sterebilir. Bu y\u00fczden kronik hastal\u0131klar\u0131n olu\u015fumunun \u00f6nlenmesinde sa\u011fl\u0131kl\u0131 beslenmeye y\u00f6nelik davran\u0131\u015f de\u011fi\u015fiklikleri, anahtar bir rol oynar. Bu a\u00e7\u0131dan <strong>insan sa\u011fl\u0131\u011f\u0131 ve dengeli beslenme <\/strong>aras\u0131ndaki ili\u015fkiye \u00f6zen g\u00f6sterilmelidir.<\/p><p>Yiyecekler ruh halini, davran\u0131\u015f\u0131 ve beyin fonksiyonlar\u0131n\u0131 etkileyebilir. \u00c7\u00fcnk\u00fc t\u00fcketilen belirli g\u0131dalar sinirler aras\u0131 ileti\u015fimi sa\u011flayan n\u00f6rotransmitterlerin \u00f6nc\u00fcleri oldu\u011fundan, beynin kimyasal bile\u015fimini ve beyin fonksiyonlar\u0131n\u0131 etkiler. Beslenme kalitesine g\u00f6re <strong>mental sa\u011fl\u0131k<\/strong>, ruh hali, uyku d\u00fczeni ve d\u00fc\u015f\u00fcnme yetene\u011fi de\u011fi\u015fecektir.<\/p><p>\u00d6rne\u011fin a\u00e7 kalan ki\u015filer anl\u0131k olarak sinirli bireylere d\u00f6n\u00fc\u015f\u00fcr. Beyin, istirahatte bile g\u00fc\u00e7l\u00fc metabolik aktiviteye sahip bir organd\u0131r. Enerjinin %20-30&#8217;unu kullan\u0131r. Bu nedenle beynin enerji ve beslenme ihtiyac\u0131 olduk\u00e7a fazlad\u0131r. <strong>\u0130nsan sa\u011fl\u0131\u011f\u0131 ve dengeli beslenme<\/strong> aras\u0131ndaki ili\u015fki sadece fiziksel beslenmeyi kapsamaz. \u0130yi bir mental sa\u011fl\u0131k i\u00e7in ki\u015fi hem fiziksel hem de ruhsal olarak do\u011fru beslenmelidir.<\/p><p><span data-preserver-spaces=\"true\">Ergenlik y\u0131llar\u0131nda ortaya \u00e7\u0131kan s\u0131k\u0131nt\u0131l\u0131 ruh halinin, gen\u00e7 ya\u015flarda sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n kazan\u0131lmas\u0131yla azald\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Do\u011fru beslenme bir hayat boyu sa\u011fl\u0131kl\u0131 bir ruhsal hayat i\u00e7in \u00f6zellikle bu ya\u015flarda \u00f6nemlidir; b\u00f6ylelikle do\u011fru duygusal ve fiziksel b\u00fcy\u00fcme ve geli\u015fme elde edilebilir.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e13b321 elementor-widget elementor-widget-video\" data-id=\"e13b321\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=ixeZmRVvsvs&amp;list=PLtOP1RjeKquA_qjWUrP5js3JqH6fg6cW4&amp;index=15&amp;ab_channel=TheLifeCoWellbeing&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-737175b elementor-widget elementor-widget-text-editor\" data-id=\"737175b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong>Mental Sa\u011fl\u0131\u011f\u0131 Desteklemek i\u00e7in Hangi Besinleri T\u00fcketmelisiniz? <\/strong><\/h2><p>Ara\u015ft\u0131rmalar her g\u00fcn taze meyve ve meyve suyu t\u00fcketen insanlar\u0131n ruh sa\u011fl\u0131\u011f\u0131 yerinde olan insanlar\u0131n toplam\u0131n\u0131n \u00fc\u00e7te ikisini olu\u015fturdu\u011funu g\u00f6steriyor. Bu e\u011fer ruh sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 lehinize \u00e7evirmek istiyorsan\u0131z, taze, do\u011fal ve \u00e7i\u011f besinleri tercih etmeniz de fayda var. B\u00f6ylelikle taba\u011f\u0131n\u0131z\u0131n \u00e7e\u015fitlenmesinin yan\u0131 s\u0131ra ruhunuz da geni\u015f spektrumlu besinler ile tam anlam\u0131yla doyacakt\u0131r.<\/p><p>E\u011fer g\u00fcn boyu uzun s\u00fcre yemek yemiyorsan\u0131z kan \u015fekeri seviyelerinizde ciddi oynamalara neden oluyorsunuz demektir. Glukoz beynin yak\u0131t\u0131 oldu\u011fundan kan \u015fekeri seviyesinde d\u00fc\u015f\u00fc\u015f zihinsel yetilerde ve duygu durumlar\u0131nda d\u00fc\u015f\u00fc\u015f anlam\u0131na gelir. G\u00fcn boyu belirli aral\u0131klarla d\u00fczenli beslenin. G\u00fcnde 2 kere b\u00fcy\u00fck \u00f6\u011f\u00fcnler yerine tercihen 2-3 saat arayla k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcnleriniz olsun. Bu kan \u015fekerinizi kontrol alt\u0131nda tutacak ve v\u00fccudun kendini yenileme \u00f6zelli\u011fini destekleyecektir.<\/p><p>G\u00fcn i\u00e7inde yeterli d\u00fczeyde su i\u00e7meniz \u00f6nemli, \u00e7\u00fcnk\u00fc susuzluk duygular\u0131n\u0131z\u0131n dolay\u0131s\u0131yla davran\u0131\u015flar\u0131n\u0131z\u0131n de\u011fi\u015fmesine neden olacakt\u0131r. Alkol sisteminizde bulunan toksinleri artt\u0131r\u0131r, bu nedenle v\u00fccut t\u00fcm besleyici \u00f6\u011feleri bunlardan ar\u0131nmak i\u00e7in kullan\u0131r. Sonu\u00e7 olarak v\u00fccudun besin rezervleri t\u00fckenir, besin eksikli\u011fi ortaya \u00e7\u0131kar. Besin eksikli\u011fi k\u00f6t\u00fc ruh hali, tahamm\u00fcls\u00fczl\u00fck ve depresyondan ve hatta baz\u0131 uzun-d\u00f6nem ciddi ruhsal bozukluklardan da sorumlu tutulmaktad\u0131r.<\/p><p>Ergenlik y\u0131llar\u0131nda ba\u015flayan bir\u00e7ok ruhsal hastal\u0131\u011f\u0131n, gen\u00e7 ya\u015flarda sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n kazan\u0131lmas\u0131yla azald\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Do\u011fru beslenme bir hayat boyu sa\u011fl\u0131kl\u0131 bir ruhsal hayat i\u00e7in \u00f6zellikle bu ya\u015flarda \u00f6nemlidir. B\u00f6ylelikle do\u011fru duygusal ve fiziksel b\u00fcy\u00fcme ve geli\u015fme elde edilebilir.<\/p><p>Ara\u015ft\u0131rmalar ila\u00e7 tedavisinin de\u011fil, do\u011fru beslenmenin ruh sa\u011fl\u0131\u011f\u0131n\u0131 korumada \u00f6n planda tutulmas\u0131 gerekti\u011fini g\u00f6stermi\u015ftir. Bilindi\u011fi gibi, \u00f6nlem almak tedavi etmekten daha iyi sonu\u00e7 verir. Bu ger\u00e7ek ruh sa\u011fl\u0131\u011f\u0131 i\u00e7in de ge\u00e7erlidir. Hayat\u0131n erken y\u0131llar\u0131nda sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 kazanmak ve <strong>insan sa\u011fl\u0131\u011f\u0131 ve dengeli beslenme<\/strong> aras\u0131ndaki ba\u011flant\u0131y\u0131 kurmak, ki\u015fiyi ileri ya\u015flarda ortaya \u00e7\u0131kabilecek bir ruhsal bozukluk ba\u015flang\u0131c\u0131nda ila\u00e7 kullanmaktan koruyacakt\u0131r.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1150395 elementor-widget elementor-widget-image\" data-id=\"1150395\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"337\" src=\"https:\/\/astra.thelifeco.com\/wp-content\/uploads\/2020\/02\/fruits_vegetables.jpg\" class=\"attachment-large size-large wp-image-23552\" alt=\"Mental sa\u011fl\u0131k\" srcset=\"https:\/\/astra.thelifeco.com\/wp-content\/uploads\/2020\/02\/fruits_vegetables.jpg 500w, https:\/\/astra.thelifeco.com\/wp-content\/uploads\/2020\/02\/fruits_vegetables-300x202.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-04bc3e3 elementor-widget elementor-widget-text-editor\" data-id=\"04bc3e3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3><strong>Yeterli s\u0131kl\u0131kta yemek yiyin<\/strong><\/h3><p>E\u011fer g\u00fcn boyu uzun s\u00fcre yemek yemiyorsan\u0131z kan \u015fekeri seviyelerinizde ciddi oynamalara neden oluyorsunuz demektir. Glukoz beynin yak\u0131t\u0131 oldu\u011fundan kan \u015fekeri seviyesinde d\u00fc\u015f\u00fc\u015f zihinsel yetilerde ve duygu durumlar\u0131nda d\u00fc\u015f\u00fc\u015f anlam\u0131na gelir! G\u00fcn boyu belirli aral\u0131klarla d\u00fczenli beslenin. G\u00fcnde 2 kere b\u00fcy\u00fck \u00f6\u011f\u00fcnler yerine tercihen 2-3 saat arayla k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcnleriniz olsun. Bu kan \u015fekerinizi kontrol alt\u0131nda tutacak ve sizi yenileyecektir.<\/p><h3><strong>Bol meyve ve sebze t\u00fcketin<\/strong><\/h3><p>Ara\u015ft\u0131rmalar her g\u00fcn taze meyve ve meyve suyu t\u00fcketen insanlar\u0131n ruh sa\u011fl\u0131\u011f\u0131 yerinde olan insanlar\u0131n toplam\u0131n\u0131n \u00fc\u00e7te ikisini olu\u015fturdu\u011funu g\u00f6steriyor. Bu e\u011fer ruh sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 lehinize \u00e7evirmek istiyorsan\u0131z, taze, do\u011fal ve \u00e7i\u011f besinleri tercih etmeniz gerekti\u011fini g\u00f6steriyor. B\u00f6ylelikle taba\u011f\u0131n\u0131z\u0131n \u00e7e\u015fitlenmesinin yan\u0131 s\u0131ra ruhunuz da geni\u015f spektrumlu besinler ile tam anlam\u0131yla doyuyor! Ayn\u0131 sonu\u00e7lar taze sebze ve salata yedi\u011finiz zaman da ge\u00e7erli\u2026<\/p><h3><strong>Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 tercih edin<\/strong><\/h3><p>Optimum sa\u011fl\u0131k i\u00e7in pi\u015fmemi\u015f yiyeceklerde so\u011fuk preslenmi\u015f, s\u0131zma bitki bazl\u0131 ya\u011flar\u0131 veya zeytinya\u011f\u0131n\u0131, pi\u015fmi\u015f yiyeceklerde Hindistan cevizi ya\u011f\u0131n\u0131 tercih edebilirsiniz. Hindistan cevizi ya\u011f\u0131 d\u0131\u015f\u0131ndaki ya\u011flar\u0131 s\u0131cak kullanmak onlar\u0131n molek\u00fcler yap\u0131lar\u0131n\u0131 de\u011fi\u015ftirerek onlar\u0131 potansiyel kanserojenler hale getirir.<\/p><h3><strong>Tam tah\u0131llar\u0131 tercih edin<\/strong><\/h3><p>Taze, organik ve \u00e7i\u011f filizler, ye\u015fil sebze sular\u0131, bu\u011fday \u00e7imi, kabuklu yemi\u015fler, tohumlar, tah\u0131llar ve fonksiyonel g\u0131dalar\u0131 tercih etmek, optimum sa\u011fl\u0131k i\u00e7in v\u00fccuda gerekli antioksidanlar\u0131, vitaminleri, mineralleri ve bitki bazl\u0131 proteinleri sa\u011flar. \u00c7\u00f6z\u00fcnmeye lifler tam tah\u0131ll\u0131 g\u0131dalarda, kuruyemi\u015flerde ve baklagillerde bulunur ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 destekler.<\/p><h3><strong>Sa\u011fl\u0131kl\u0131 \u0130\u00e7eceklerin Mental Sa\u011fl\u0131\u011f\u0131n\u0131za Etkileri<\/strong><\/h3><p>G\u00fcn i\u00e7inde yeterli d\u00fczeyde <a href=\"https:\/\/specials.thelifeco.com\/su-orucu-hazirlik-kiti\">su<\/a> i\u00e7meniz \u00f6nemli, \u00e7\u00fcnk\u00fc susuzluk duygular\u0131n\u0131z\u0131n dolay\u0131s\u0131yla davran\u0131\u015flar\u0131n\u0131z\u0131n de\u011fi\u015fmesine neden olacakt\u0131r. Di\u011fer s\u0131v\u0131lar\u0131n al\u0131m\u0131yla ilgili birka\u00e7 uyar\u0131: alkol sisteminizde bulunan toksinleri artt\u0131r\u0131r, bu nedenle v\u00fccut t\u00fcm besleyici \u00f6\u011feleri bunlardan ar\u0131nmak i\u00e7in kullan\u0131r. Sonu\u00e7 olarak v\u00fccudun besin rezervleri t\u00fckenir, besin eksikli\u011fi ortaya \u00e7\u0131kar. Besin eksikli\u011fi k\u00f6t\u00fc ruh hali, tahamm\u00fcls\u00fczl\u00fck ve depresyondan ve hatta baz\u0131 uzun-d\u00f6nem ciddi ruhsal bozukluklardan da sorumlu tutulmaktad\u0131r.<\/p><h3><strong>Do\u011fru Beslenme \u0130la\u00e7 Tedavisinden Daha m\u0131 Etkili?<\/strong><\/h3><p>Ara\u015ft\u0131rmalar ila\u00e7 tedavisinin de\u011fil, do\u011fru beslenmenin ruh sa\u011fl\u0131\u011f\u0131n\u0131 korumada \u00f6n planda tutulmas\u0131 gerekti\u011fini g\u00f6stermi\u015ftir. Bilindi\u011fi gibi, \u00f6nlem almak tedavi etmekten daha iyi sonu\u00e7 verir; bu ger\u00e7ek ruh sa\u011fl\u0131\u011f\u0131 i\u00e7in de ge\u00e7erlidir. Hayat\u0131n erken y\u0131llar\u0131nda <a href=\"https:\/\/astra.thelifeco.com\/tr\/saglikli-beslenme-programlari\/\">sa\u011fl\u0131kl\u0131 beslenme<\/a> al\u0131\u015fkanl\u0131klar\u0131 kazanmak ki\u015fiyi ileri ya\u015flarda ortaya \u00e7\u0131kabilecek bir ruhsal bozukluk ba\u015flang\u0131c\u0131nda ila\u00e7 kullanmaktan koruyacakt\u0131r.<\/p><h3><strong>Mental Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 Desteklemek i\u00e7in Nelerden Ka\u00e7\u0131nmal\u0131s\u0131n\u0131z?<\/strong><\/h3><p>D\u00fczenli bir uyku program\u0131 olu\u015fturun ve yeterli uyku s\u00fcresine \u00f6zen g\u00f6sterin. Dengeli bir beslenme plan\u0131 takip ederek v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu besinleri al\u0131n. D\u00fczenli olarak egzersiz yapmaya \u00f6zen g\u00f6sterin, \u00e7\u00fcnk\u00fc fiziksel aktivite mental sa\u011fl\u0131\u011f\u0131 olumlu y\u00f6nde etkileyebilir.Zararl\u0131 al\u0131\u015fkanl\u0131klardan uzak durun ve ba\u011f\u0131ml\u0131l\u0131k riskini azaltmak i\u00e7in destek aray\u0131n.<\/p><p>Stresli durumlar ve stres kaynaklar\u0131ndan m\u00fcmk\u00fcn oldu\u011funca uzak durmaya \u00e7al\u0131\u015f\u0131n ve stres y\u00f6netimi teknikleri \u00f6\u011frenin. Sosyal ba\u011flant\u0131lar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin ve yaln\u0131zl\u0131k hissini azaltmak i\u00e7in sevdiklerinizle zaman ge\u00e7irin.Negatif etkileri olan ili\u015fkilerden uzakla\u015f\u0131n ve destekleyici, sa\u011fl\u0131kl\u0131 ili\u015fkilere odaklan\u0131n.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-158890f elementor-widget elementor-widget-heading\" data-id=\"158890f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mental Sa\u011fl\u0131k Hakk\u0131nda S\u0131k Sorulan Sorular<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-e039ec7 e-flex e-con-boxed e-con e-parent\" data-id=\"e039ec7\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ebfeab3 elementor-widget elementor-widget-n-accordion\" data-id=\"ebfeab3\" data-element_type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;expanded&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2470\" class=\"e-n-accordion-item\" open>\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"true\" aria-controls=\"e-n-accordion-item-2470\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Mental sa\u011fl\u0131k neden bozulur? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"fas fa-plus\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2470\" class=\"elementor-element elementor-element-a66658a e-con-full e-flex e-con e-child\" data-id=\"a66658a\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2c7d265 elementor-widget elementor-widget-text-editor\" data-id=\"2c7d265\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Mental sa\u011fl\u0131k, bir\u00e7ok fakt\u00f6re ba\u011fl\u0131 olarak bozulabilir. Stres, travma, genetik predispozisyon ve \u00e7evresel etkiler gibi fakt\u00f6rler, mental sa\u011fl\u0131k sorunlar\u0131n\u0131n ortaya \u00e7\u0131kmas\u0131na katk\u0131da bulunabilir.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2471\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"2\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2471\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Daha iyi bir mental sa\u011fl\u0131k i\u00e7in ne yap\u0131lmal\u0131? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"fas fa-plus\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2471\" class=\"elementor-element elementor-element-44528b9 e-con-full e-flex e-con e-child\" data-id=\"44528b9\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c6cf529 elementor-widget elementor-widget-text-editor\" data-id=\"c6cf529\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Mental sa\u011fl\u0131\u011f\u0131n korunmas\u0131 ve iyile\u015ftirilmesi i\u00e7in d\u00fczenli egzersiz yapmak, sa\u011fl\u0131kl\u0131 bir beslenme d\u00fczeni izlemek, destekleyici ili\u015fkiler kurmak, stres y\u00f6netimi becerilerini geli\u015ftirmek ve profesyonel yard\u0131m almak \u00f6nemlidir.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2472\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"3\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2472\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Mental ve ruhsal ayn\u0131 \u015fey mi? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"fas fa-plus\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2472\" class=\"elementor-element elementor-element-ec3d31b e-con-full e-flex e-con e-child\" data-id=\"ec3d31b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8f265e0 elementor-widget elementor-widget-text-editor\" data-id=\"8f265e0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Mental ve ruhsal terimleri benzer anlamlara sahiptir. Her ikisi de bireyin duygusal ve zihinsel sa\u011fl\u0131\u011f\u0131n\u0131 ifade eder.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2473\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"4\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2473\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Mental depresyon nedir? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"fas fa-plus\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2473\" class=\"elementor-element elementor-element-92e1318 e-con-full e-flex e-con e-child\" data-id=\"92e1318\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dec8b42 elementor-widget elementor-widget-text-editor\" data-id=\"dec8b42\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Mental depresyon, yo\u011fun \u00fcz\u00fcnt\u00fc, umutsuzluk hissi ve ilgi kayb\u0131 ile karakterize edilen yayg\u0131n bir ruh hali bozuklu\u011fudur. Depresyon, g\u00fcnl\u00fck i\u015flevsellik \u00fczerinde olumsuz bir etkiye sahip olabilir ve tedavi gerektirebilir.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Mental sa\\u011fl\\u0131k neden bozulur?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Mental sa\\u011fl\\u0131k, bir\\u00e7ok fakt\\u00f6re ba\\u011fl\\u0131 olarak bozulabilir. 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Ayr\u0131ca stresle nas\u0131l ba\u015fa \u00e7\u0131kaca\u011f\u0131n\u0131z\u0131, ba\u015fkalar\u0131yla nas\u0131l ileti\u015fim kuraca\u011f\u0131n\u0131z\u0131 ve nas\u0131l se\u00e7im yapaca\u011f\u0131n\u0131z\u0131 belirlemeye yard\u0131mc\u0131 olur. Mental sa\u011fl\u0131k, \u00e7ocukluktan yeti\u015fkinli\u011fe kadar hayat\u0131n her a\u015famas\u0131nda \u00f6nemlidir. Hayatta bir\u00e7ok fakt\u00f6r zihinsel [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":9881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[118],"tags":[],"class_list":["post-11324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindfulness-tr"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11324","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=11324"}],"version-history":[{"count":2,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11324\/revisions"}],"predecessor-version":[{"id":75913,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/11324\/revisions\/75913"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/9881"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=11324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=11324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=11324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}