{"id":18754,"date":"2014-12-17T20:36:36","date_gmt":"2014-12-17T17:36:36","guid":{"rendered":"https:\/\/astra.thelifeco.com\/?p=18754"},"modified":"2021-04-23T21:47:53","modified_gmt":"2021-04-23T18:47:53","slug":"yukseklerde-ucmanin-saglikli-ipuclari","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/yukseklerde-ucmanin-saglikli-ipuclari\/","title":{"rendered":"Y\u00fckseklerde U\u00e7man\u0131n Sa\u011fl\u0131kl\u0131 \u0130pu\u00e7lar\u0131"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t

Sonunda yaz geldi, \u015fimdi tatil zaman\u0131. Biraz rahatlamak amac\u0131yla yap\u0131lan seyahatlerde bazen, hem v\u00fccut hem de zihin bir bedel \u00f6demek zorunda kalabilir. Oysa yorgunluk ve \u201cjet-lag\u201d baz\u0131 basit \u00f6nlemler ve ad\u0131mlarla bertaraf edilebilir.<\/p>

Jet-lag \u00e7e\u015fitli durumlar\u0131n kompleks bir kombinasyonu nedeniyle olu\u015fur. \u00d6ncelikle seyahat ortam\u0131na ba\u011fl\u0131 de\u011fi\u015fiklikler, \u00f6rne\u011fin zaman fark\u0131, manyetik alan \u00e7e\u015fitlili\u011fi, iklim de\u011fi\u015fiklikleri ve k\u00fclt\u00fcrel farkl\u0131l\u0131klar\u0131n hepsi daha tatil ba\u015flamadan ki\u015finin enerjisini d\u00fc\u015f\u00fcrebilir. U\u00e7aklarda, v\u00fccudumuz sa\u011fl\u0131ks\u0131z, havas\u0131z, y\u00fcksek oranda radyasyon, kirlilik, ve b\u00f6cek \u00f6ld\u00fcr\u00fcc\u00fcler veya temizlik malzemelerinin neden oldu\u011fu kimyasallarla dolu bir ortama maruz kal\u0131r,<\/p>

U\u00e7madan \u00f6nce<\/strong><\/p>

  • Yan\u0131n\u0131za hafif ve ta\u015f\u0131mas\u0131 kolay bagaj al\u0131n, pek\u00e7ok havayolu bagaj b\u00f6l\u00fcm\u00fcne d\u00fczenli olarak b\u00f6cek ilac\u0131 s\u0131k\u0131l\u0131r ve bagajlar da bundan etkilenir.<\/li>
  • Kat kat giyinin, hem bagaj a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 azalt\u0131rs\u0131n\u0131z hem de kabinde de\u011fi\u015fen \u0131s\u0131 ko\u015fullar\u0131na g\u00f6re kendinizi ayarlars\u0131n\u0131z.<\/li>
  • U\u00e7u\u015ftan once alkoll\u00fc i\u00e7kiler, kahve ve \u00e7ay i\u00e7meyin, bunun yerine bol bol su i\u00e7in. Bu v\u00fccudunuzun susuz kalmas\u0131n\u0131 \u00f6nler ve zihin a\u00e7\u0131kl\u0131\u011f\u0131 sa\u011flar.<\/li>
  • \u00d6nceden biraz dinlenin. \u00c7e\u015fitli uyku \u015fekilleriyle gidece\u011finiz yerin saat ayar\u0131na g\u00f6re v\u00fccudunuzu biraz al\u0131\u015ft\u0131rmay\u0131 deneyin. Biyolojik d\u00f6ng\u00fcn\u00fcz\u00fcn yeniden kurulmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in u\u00e7a\u011fa biner binmez gidece\u011finiz yerin yerel saatine g\u00f6re saatinizi ayarlay\u0131n. E\u011fer u\u00e7u\u015funuz sonunda, sabah iniyorsan\u0131z uyuyun, e\u011fer ak\u015fam iniyorsan\u0131z uyuman.<\/li><\/ul>

    A\u00e7 kal\u0131n ya da kendi yiyeceklerinizi g\u00f6t\u00fcr\u00fcn<\/strong>
    U\u00e7aktaki yiyecekleri yemeyen yolcular daha az jet-lag ya\u015far. Ya\u011f\u0131, tuzu, \u015fekeri y\u00fcksek, bu g\u0131dalar, kabinde bulunan d\u00fc\u015f\u00fck hava bas\u0131nc\u0131 ile birlikte sindirimi g\u00fc\u00e7le\u015ftirir. Kat\u0131 g\u0131dalar\u0131 yememeye gayret edin ve u\u00e7u\u015f s\u00fcresince yaln\u0131zca su i\u00e7in. E\u011fer a\u00e7 kalmak g\u00fc\u00e7 gelirse taze meyve, d\u00fc\u015f\u00fck karbonhidratl\u0131 at\u0131\u015ft\u0131rmal\u0131k gevrek bar\u2019lar gibi baz\u0131 sa\u011fl\u0131kl\u0131 alternatifleri yan\u0131n\u0131zda getirin.<\/p>

    Hava kalitesizli\u011fine kar\u015f\u0131 sava\u015f<\/strong>
    U\u00e7u\u015f ortam\u0131nda hava d\u00fcnyan\u0131n herhangi bir \u00e7\u00f6l\u00fcnden bile daha kurudur. \u00d6rnek olarak Sahara veya Arabistan \u00e7\u00f6llerinde nem oran\u0131 y\u00fczde 20-25\u2019tir. En optimam durum ise y\u00fczde 50 nemliliktir. U\u00e7u\u015f ortam\u0131n\u0131n kurulu\u011fu susuzluk, g\u00f6z ka\u015f\u0131nt\u0131s\u0131, g\u00f6z kanlanmas\u0131, cilt kurulu\u011fu (hatta k\u0131r\u0131\u015f\u0131kl\u0131k), kab\u0131zl\u0131k ve hatta kan p\u0131ht\u0131la\u015fmas\u0131na yol a\u00e7an kan\u0131n kal\u0131nla\u015fmas\u0131na neden olur. Hava ayn\u0131 zamanda h\u0131zla bozulmaya ba\u015flar ve bu bozulan hava u\u00e7a\u011f\u0131n i\u00e7erisinde d\u00f6ner durur. U\u00e7aktaki hava kalitesinin olumsuz etkilerini minimize etmek i\u00e7in baz\u0131 basit ad\u0131mlar at\u0131labilir:<\/p>

    • Su i\u00e7in \u2013 En az 8 bardak \u015fi\u015felenmi\u015f veya paketlenmi\u015f suyu her saat ba\u015f\u0131 i\u00e7in. U\u00e7aklarda su tanklar\u0131n\u0131n temiz olamayaca\u011f\u0131 ve sa\u011fl\u0131ks\u0131z olabilece\u011fini hesaba katarak musluk suyu i\u00e7meyin. Servis olmad\u0131\u011f\u0131 zaman i\u00e7mek i\u00e7in kendi \u015fi\u015fenizi yan\u0131n\u0131zda ta\u015f\u0131y\u0131n.<\/li>
    • Alkol veya kahve i\u00e7meyin, \u00e7\u00fcnk\u00fc idrar s\u00f6kt\u00fcr\u00fcc\u00fc \u00f6zelllikleri h\u00fccrelerin susuz kalmas\u0131na neden olur.<\/li>
    • Y\u00fcz\u00fcn\u00fcz\u00fc s\u0131k s\u0131k sulay\u0131n. Cildinizi taze ve nemli tutmak i\u00e7in spreyli bo\u015f bir parf\u00fcm \u015fi\u015fesine i\u00e7me suyunuzdan doldurun veya haz\u0131r olan spreyli i\u00e7me sular\u0131ndan al\u0131n.<\/li>
    • Nemlendirici s\u00fcr\u00fcn G\u00f6zlerinizin alt\u0131na g\u00f6z kremi, burun deli\u011finize biraz ya\u011f s\u00fcr\u00fcn (badem ya\u011f\u0131, jojoba ya\u011f\u0131 veya zeytinya\u011f\u0131 tavsiye edilir).<\/li>
    • Soludu\u011funuz havay\u0131 \u0131slak bir mendille burnunuzu kapatarak nemlendirin. (\u00dc\u00e7gen \u015feklinde katlay\u0131n ve kulaklar\u0131n\u0131za kadar \u00f6rt\u00fcn)<\/li>
    • \u00c7inko ve C vitamini pastili emin, bu sizi elektronik ayg\u0131tlar\u0131n etkisini uzak tutar. Kuru mukoz zarlar\u0131 bu ayg\u0131tlara daha duyarl\u0131d\u0131r. Bu nedenle bol miktarda su sizi hasta olmaktan korur.<\/li>
    • Daha temiz kabin havas\u0131. Bula\u015f\u0131c\u0131 hastal\u0131k dolu kabin havas\u0131n\u0131 ar\u0131nd\u0131rmak i\u00e7in, bir Personal Hava Ar\u0131nd\u0131r\u0131c\u0131 sat\u0131n al\u0131p boynunuza takabilirsiniz.<\/li><\/ul>

      U\u00e7u\u015fta egzersiz<\/strong>
      Uzun u\u00e7u\u015flar v\u00fccutta \u015fi\u015fmelere yol a\u00e7abilir ve kalbiniz, akci\u011ferleriniz veya beyninizde tehlikeli kan p\u0131ht\u0131lar\u0131 gibi riskler olu\u015fabilir. Kabinde s\u0131k s\u0131k y\u00fcr\u00fcy\u00fcn ve oturdu\u011funuz yerde kolayl\u0131kla yapabilece\u011finiz a\u015fa\u011f\u0131daki egzersizleri uygulay\u0131n:<\/p>

      • Ayaklar\u0131n\u0131z yerde kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k bir \u015fekilde oturun. Topuklar\u0131n\u0131z\u0131 kald\u0131r\u0131n yaln\u0131zca ayaklar\u0131n\u0131z\u0131n parmaklar\u0131n\u0131z\u0131n alt\u0131ndaki b\u00f6l\u00fcm\u00fc yerde kals\u0131n. 10 saniye b\u00f6ylece tutun. Ard\u0131ndan topuklar\u0131n\u0131z\u0131 indirin. 10 kez tekrarlay\u0131n.<\/li>
      • Ayaklar\u0131n\u0131z yerde kal\u00e7a geni\u015fli\u011finde a\u00e7\u0131k bir \u015fekilde oturun. Bu kez tersini yap\u0131n, yani topuklar yerde kals\u0131n aya\u011f\u0131n\u0131z\u0131n geri kalan\u0131n\u0131 havaya kald\u0131r\u0131n. 10 saniye b\u00f6ylece tutun. Ard\u0131ndan aya\u011f\u0131n\u0131z\u0131 indirin. 10 kez tekrarlay\u0131n.<\/li>
      • Ayaklar\u0131n\u0131z\u0131 \u00f6n\u00fcn\u00fczdeki koltu\u011fun alt\u0131na uzatarak gerin. Sa\u011f aya\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a saat istikameti y\u00f6n\u00fcnde 15 kez \u00e7evirin. Ard\u0131ndan saat istikametinin ters y\u00f6n\u00fcnde 15 kez \u00e7evirin. Ayn\u0131s\u0131n\u0131 sol ayak i\u00e7in de tekrarlay\u0131n.<\/li><\/ul>

        Var\u0131\u015ftan sonra<\/strong>
        U\u00e7u\u015funuzun bir sonucu olarak v\u00fccudunuzun \u00e7e\u015fitli derecelerde yorgun olmas\u0131 veya susuz kalmas\u0131n\u0131 tamam\u0131yla \u00f6nlemenin bir yolu yoktur. Ancak indikten sonra seyahatin yol a\u00e7t\u0131\u011f\u0131 bu olumsuzluklar\u0131 toparlamak i\u00e7in baz\u0131 \u015feyler yapabilirsiniz:<\/p>

        • S\u0131cak bir banyo yap\u0131n. M\u00fcmk\u00fcn oldu\u011funca suda kal\u0131n \u2014 okyanus, s\u0131cak bir k\u00fcvet, bir havuz, bir banyo, yani ho\u015funuza gidecek herhangi bir \u015fey\u2026. Tamamen dal\u0131n, \u00f6zellikle de ba\u015f\u0131n\u0131z\u0131 sokun. V\u00fccut susuz kald\u0131\u011f\u0131 zaman banyo yapmak g\u00f6zenekler yoluyla v\u00fccudun nem kazanmas\u0131na yard\u0131mc\u0131 olurken, bir yandan da sinir sistemini rahatlat\u0131r.<\/li>
        • Bol bol saf su i\u00e7in, hatta indikten sonra g\u00fcnlerce buna devam edin. Yeterli su almazsan\u0131z sa\u011fl\u0131\u011f\u0131n\u0131z kolayl\u0131kla bozulabilir.<\/li>
        • Ak\u0131ll\u0131 aktiviteler planlay\u0131n. \u0130lk vard\u0131\u011f\u0131n\u0131zda, en \u00e7ok enerjiye sahip oldu\u011funuz zamana g\u00f6re i\u015f ve di\u011fer aktivitelerin plan\u0131n\u0131 yap\u0131n. (\u00f6rn, ak\u015famlar\u0131, \u00f6\u011fleden sonralar\u0131 \u2013 do\u011fuya ve bat\u0131ya gore, veya sabahlar\u0131)
          Biraz do\u011fal \u0131\u015f\u0131k al\u0131n . Yeni iklim ko\u015fullar\u0131na h\u0131zla al\u0131\u015fmak i\u00e7in, her g\u00fcn, g\u00fcn \u0131\u015f\u0131\u011f\u0131 saatlerinde d\u0131\u015far\u0131da zaman ge\u00e7irin. Hatta caml\u0131 bir oda bile v\u00fccudunuz enerji kazanmas\u0131na yard\u0131mc\u0131 olur.<\/li>
        • Ufak bir \u00f6zenle, susuzlu\u011fun ve jet lag\u2019\u0131n etkilerini azaltabilirsiniz, b\u00f6ylece yaz tatilinden keyif almak i\u00e7in daha \u00e7ok zaman\u0131n\u0131z olur.<\/li><\/ul>\t\t\t\t\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\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

          Sonunda yaz geldi, \u015fimdi tatil zaman\u0131. Biraz rahatlamak amac\u0131yla yap\u0131lan seyahatlerde bazen, hem v\u00fccut hem de zihin bir bedel \u00f6demek zorunda kalabilir. Oysa yorgunluk ve \u201cjet-lag\u201d baz\u0131 basit \u00f6nlemler ve ad\u0131mlarla bertaraf edilebilir.<\/p>\n","protected":false},"author":15,"featured_media":18755,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-18754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guzellik"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/18754","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\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=18754"}],"version-history":[{"count":0,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/18754\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/18755"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=18754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=18754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=18754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}