{"id":6336,"date":"2024-01-25T16:53:46","date_gmt":"2024-01-25T16:53:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6336"},"modified":"2024-01-25T16:53:47","modified_gmt":"2024-01-25T16:53:47","slug":"7-ways-to-keep-your-immune-system-healthy","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-ways-to-keep-your-immune-system-healthy\/","title":{"rendered":"BA\u011eI\u015eIKLIK SISTEMINIZI SA\u011eLIKLI TUTMANIN 7 YOLU"},"content":{"rendered":"<\/p>\n

Birka\u00e7 temel sa\u011fl\u0131kl\u0131 ya\u015fam tarz\u0131 al\u0131\u015fkanl\u0131\u011f\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin hastal\u0131k ve enfeksiyonu \u00f6nlemek i\u00e7in \u00e7al\u0131\u015fmas\u0131n\u0131 engellemeye yard\u0131mc\u0131 olabilir.<\/p>\n

Basit\u00e7e, v\u00fccudunuzu hastal\u0131\u011fa ve hastal\u0131\u011fa kar\u015f\u0131 savunmak ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin g\u00f6revidir. Karma\u015f\u0131k sistem, cildinizdeki, kan\u0131n\u0131zdaki, kemik ili\u011finizdeki, dokular\u0131n\u0131zdaki ve organlar\u0131n\u0131zdaki h\u00fccrelerden olu\u015fur – olmas\u0131 gerekti\u011fi gibi \u00e7al\u0131\u015f\u0131rken – v\u00fccudunuzu potansiyel olarak zararl\u0131 patojenlere (bakteri ve vir\u00fcsler gibi) kar\u015f\u0131 korur ve\u00a0Ulusal Sa\u011fl\u0131k Enstit\u00fcleri’ne (NIH) g\u00f6re,<\/a>zararl\u0131 olmayan ajanlardan (g\u00fcne\u015f yan\u0131\u011f\u0131 veya kanser gibi) kaynaklanan hasar\u0131 s\u0131n\u0131rlar.<\/p>\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini bir orkestra olarak d\u00fc\u015f\u00fcn. En iyi performans i\u00e7in, orkestradaki her enstr\u00fcman\u0131n ve her m\u00fczisyenin en iyi performans\u0131 sergilemesini istersiniz. Mutlaka bir m\u00fczisyenin \u00e7ift h\u0131zda performans sergilemesini veya bir enstr\u00fcman\u0131n aniden genellikle yapt\u0131\u011f\u0131 sesin iki kat\u0131 ses seviyesinde ses \u00fcretmesini istemezsiniz. Orkestran\u0131n her bile\u015feninin plana g\u00f6re performans sergilemesini istiyorsunuz.<\/p>\n

Ayn\u0131 \u015fey ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz i\u00e7in de ge\u00e7erli. V\u00fccudunuzu zarardan en iyi \u015fekilde korumak i\u00e7in, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin her bile\u015feninin plana tam olarak g\u00f6re performans g\u00f6stermesi gerekir. Bunun olmas\u0131n\u0131 sa\u011flaman\u0131n en iyi yolu, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin \u00e7al\u0131\u015ft\u0131\u011f\u0131 her g\u00fcn sizin i\u00e7in iyi davran\u0131\u015flar\u0131 uygulamakt\u0131r. \u0130\u015fte yedi anahtar.
G\u00fcnl\u00fck Sa\u011fl\u0131\u011f\u0131n Durumundan Ba\u011f\u0131\u015f\u0131kl\u0131k Art\u0131r\u0131c\u0131 Tarifler Mutfak18:13Volume 90%<\/p>\n

1. Sa\u011fl\u0131kl\u0131 Bir Diyet Yiyin<\/strong><\/h2>\n
\"\"<\/figure>\n

Ohio’daki Cleveland Clinic’te b\u00fct\u00fcnle\u015ftirici bir t\u0131p doktoru olan\u00a0Yufang Lin’e<\/a>g\u00f6re, yiyeceklerden elde etti\u011finiz besinler – \u00f6zellikle meyve, sebze, otlar ve baharatlar gibi bitki bazl\u0131 g\u0131dalar – ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in gereklidir. Dr. Lin, “Bir\u00e7ok bitki bazl\u0131 g\u0131da da enfeksiyonla sava\u015fmam\u0131za yard\u0131mc\u0131 olan antiviral ve antimikrobiyal \u00f6zelliklere sahiptir” diyor.<\/p>\n

\u00d6rne\u011fin, ara\u015ft\u0131rmalar karanfil, kekik gibi baharatlar\u0131n, Kekik, tar\u00e7\u0131n ve kimyon,\u00a0Uluslararas\u0131 Molek\u00fcler Bilimler Dergisi’nde<\/em>Haziran 2017’de yay\u0131nlanan bir derlemeye g\u00f6re,<\/a>\u00a0Bacillus subtilis\u00a0<\/em>ve\u00a0Pseudomonas floresanlar\u0131<\/em>,\u00a0Aspergillus flavus<\/em>gibi zararl\u0131 mantarlar ve\u00a0Staphylococcus aureus<\/em>gibi antibiyoti\u011fe diren\u00e7li mikroorganizmalar gibi g\u0131day\u0131 bozan bakterilerin b\u00fcy\u00fcmesini \u00f6nleyen antiviral ve antimikrobiyal \u00f6zellikler i\u00e7erir.<\/p>\n

Ayr\u0131ca, yedi\u011finiz yiyeceklerden elde etti\u011finiz \u00e7inko, folat, demir, selenyum, bak\u0131r ve A, C, E, B6 ve B12 vitaminleri,\u00a0Beslenme ve Diyetetik Akademisi’ne g\u00f6re<\/a>ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin i\u015fini yapmas\u0131 gereken besinlerdir. Her biri ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu desteklemede benzersiz bir rol oynar.<\/p>\n

Ara\u015ft\u0131rmalar, \u00f6rne\u011fin, C vitamini eksikli\u011finin enfeksiyon olas\u0131l\u0131\u011f\u0131n\u0131 art\u0131rabilece\u011fini g\u00f6stermektedir,\u00a0Kas\u0131m 2017’de yay\u0131nlanan bir incelemeye g\u00f6re\u00a0Besinler<\/em><\/a>. V\u00fccudumuz bu temel, suda \u00e7\u00f6z\u00fcn\u00fcr vitamini kendi ba\u015flar\u0131na \u00fcretmiyor, bu y\u00fczden yiyeceklerden (narenciye, kivi ve birka\u00e7 turpgiller sebze gibi) almam\u0131z gerekiyor.\u00a0NIH’ye g\u00f6re,<\/a>yar\u0131m bardak k\u0131rm\u0131z\u0131 biber at\u0131\u015ft\u0131rarak ihtiyac\u0131n\u0131z olan g\u00fcnl\u00fck C vitamininin 95 miligram\u0131n\u0131 (mg) veya y\u00fczde 106’s\u0131n\u0131 alabilirsiniz.<\/p>\n

Protein ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131 i\u00e7in de kritik \u00f6neme sahiptir. Proteindeki amino asitler ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerinin in\u015fas\u0131na ve korunmas\u0131na yard\u0131mc\u0131 olur ve bu makro besin \u00fczerinde k\u0131vrakl\u0131k v\u00fccudunuzun enfeksiyonlarla sava\u015fma yetene\u011fini azaltabilir.\u00a0\u015eubat 2013’te Journal\u00a0of Infectious Diseases<\/em>dergisinde yay\u0131nlanan<\/a>bir \u00e7al\u0131\u015fmada, sadece y\u00fczde 2 proteinden olu\u015fan bir diyet alan fareler, gripten y\u00fczde 18 proteinle “normal protein” diyeti alan farelere g\u00f6re daha ciddi \u015fekilde etkilendi. Ancak ara\u015ft\u0131rmac\u0131lar ilk grubu “normal protein” diyetiyle beslemeye ba\u015flad\u0131ktan sonra, fareler vir\u00fcsten kurtulabildi.<\/p>\n

\u0130yi ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen bir diyet s\u00f6z konusu oldu\u011funda, daha fazla bitki ve bitki bazl\u0131 g\u0131dalar\u0131 birle\u015ftirmeye odaklan\u0131n. Lin, \u00e7orba ve g\u00fcve\u00e7lere, smoothie’lere ve salatalara meyve ve sebze ekleyin veya at\u0131\u015ft\u0131rmal\u0131k olarak yiyin diyor. Beslenme ve\u00a0Diyetetik Akademisi’ne g\u00f6re<\/a>havu\u00e7, brokoli, \u0131spanak, k\u0131rm\u0131z\u0131 dolmal\u0131k biber, kay\u0131s\u0131, narenciye (portakal, greyfurt, mandalina gibi) ve \u00e7ilek A ve C vitaminlerinin hepsi harika kaynaklard\u0131r, tohum ve f\u0131nd\u0131k ise protein, E vitamini ve \u00e7inko sa\u011flayacakt\u0131r.<\/p>\n

Beslenme ve Diyetetik Akademisi’ne g\u00f6re, ek protein ve \u00e7inko kaynaklar\u0131 aras\u0131nda deniz \u00fcr\u00fcnleri, ya\u011fs\u0131z et ve k\u00fcmes hayvanlar\u0131 bulunmaktad\u0131r.
Ba\u011f\u0131\u015f\u0131kl\u0131k Sisteminizi Sa\u011fl\u0131kl\u0131 Tutman\u0131n 7 Yolu4:12Volume 90%<\/p>\n

2. Stresi Kontrol Alt\u0131nda Tutun<\/strong><\/h2>\n
\"\"<\/figure>\n

Psikolojide\u00a0G\u00fcncel G\u00f6r\u00fc\u015f<\/em>Ekim 2015 say\u0131s\u0131nda yay\u0131nlanan bir incelemeye g\u00f6re,<\/a>uzun s\u00fcreli\u00a0stres<\/a>\u00a0steroid hormon\u00a0kortizol<\/a>olarak kronik olarak y\u00fcksek seviyelere yol a\u00e7ar. V\u00fccut, k\u0131sa s\u00fcreli stres n\u00f6betleri s\u0131ras\u0131nda kortizol gibi hormonlara dayan\u0131r (v\u00fccudunuz “sava\u015f ya da ka\u00e7” yan\u0131t\u0131na girdi\u011finde); kortizol, stresli olay sona ermeden \u00f6nce ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin yan\u0131t vermesini \u00f6nlemenin yararl\u0131 bir etkisine sahiptir (b\u00f6ylece v\u00fccudunuz an\u0131nda stres\u00f6re tepki verebilir). Ancak kortizol seviyeleri s\u00fcrekli y\u00fcksek oldu\u011funda, esasen ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin vitese girmesini ve v\u00fccudu vir\u00fcs ve bakteri gibi mikroplardan kaynaklanan potansiyel tehditlere kar\u015f\u0131 korumak i\u00e7in i\u015fini yapmas\u0131n\u0131 engeller.<\/p>\n

Bir\u00e7ok etkili stres azaltma tekni\u011fi vard\u0131r; anahtar sizin i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 bulmakt\u0131r. Florida’daki Orlando Health Medical Group Internal Medicine’da dahiliye doktoru olan\u00a0MD’li Ben Kaplan,<\/a>“Hastalar\u0131ma se\u00e7enekler vermeyi seviyorum” diyor.\u00a0Meditasyon<\/a>\u00a0(Headspace<\/a>\u00a0ve Calm gibi uygulamalar yard\u0131mc\u0131 olabilir), g\u00fcnl\u00fck tutma ve zevk ald\u0131\u011f\u0131n\u0131z herhangi bir aktiviteyi (bal\u0131k tutma, golf oynama veya \u00e7izim gibi) \u00f6nerir. Her g\u00fcn en az bir stres azalt\u0131c\u0131 aktivite yapmaya \u00e7al\u0131\u015f\u0131n. Zaman\u0131 k\u0131s\u0131tl\u0131 m\u0131? K\u00fc\u00e7\u00fck ba\u015fla. E\u011flenmek i\u00e7in her g\u00fcn bir noktada be\u015f dakika ay\u0131r\u0131n ve istedi\u011finiz zaman art\u0131r\u0131n.<\/p>\n

3. Bol Kaliteli Uyku Al\u0131n<\/strong><\/h2>\n
\"\"<\/figure>\n

Lin, v\u00fccudunuzun siz uyurken iyile\u015fir ve yenilenir, bu da sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k tepkisi i\u00e7in yeterli uykuyu kritik hale getirir diyor.<\/p>\n

Daha spesifik olarak,\u00a0pflugers Archiv European Journal of Physiology<\/em><\/a>dergisinde yay\u0131nlanan bir\u00a0derlemeye g\u00f6re,\u00a0<\/a>uyku v\u00fccudunuzun sitokinler (iltihapla sava\u015fabilen veya iltihab\u0131 te\u015fvik edebilecek bir protein t\u00fcr\u00fc), T h\u00fccreleri (ba\u011f\u0131\u015f\u0131kl\u0131k yan\u0131t\u0131n\u0131 d\u00fczenleyen bir beyaz kan h\u00fccresi t\u00fcr\u00fc) ve interl\u00f6kin 12 (pro-enflamatuar sitokin) gibi temel ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerini \u00fcretti\u011fi ve da\u011f\u0131tt\u0131\u011f\u0131 bir zamand\u0131r.<\/p>\n

Yeterince uyumad\u0131\u011f\u0131n\u0131zda,<\/a>ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz de bunlar\u0131 yapmayabilir, v\u00fccudunuzu zararl\u0131 istilac\u0131lara kar\u015f\u0131 daha az savunabilir ve hasta olma olas\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rabilir.\u00a0Davran\u0131\u015fsal Uyku<\/em>\u00a0<\/a>T\u0131bb\u0131’n\u0131n Temmuz-A\u011fustos 2017 say\u0131s\u0131nda yay\u0131nlanan\u00a0<\/a>bir \u00e7al\u0131\u015fma, uyku problemi olmayan sa\u011fl\u0131kl\u0131 gen\u00e7 yeti\u015fkinlerle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, aksi takdirde uykusuzluk \u00e7eken sa\u011fl\u0131kl\u0131 gen\u00e7 yeti\u015fkinlerin a\u015f\u0131land\u0131ktan sonra bile gribe daha duyarl\u0131 oldu\u011funu buldu.<\/p>\n

Lin, uyku yoksunlu\u011funun kortizol seviyelerini de y\u00fckseltti\u011fi ve bunun elbette ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu i\u00e7in de iyi olmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. “Sonu\u00e7 olarak ba\u011f\u0131\u015f\u0131kl\u0131k sistemimiz zay\u0131flar ve hastal\u0131kla sava\u015fmak veya iyile\u015fmek i\u00e7in [daha az] rezerve sahip olma e\u011filimindeyiz.”<\/p>\n

Ulusal Uyku Vakf\u0131, t\u00fcm yeti\u015fkinlerin sa\u011fl\u0131\u011f\u0131 optimize etmek i\u00e7in gecede en az yedi saat uyumalar\u0131n\u0131 \u00f6nerir. Lin, kaliteli uyku alman\u0131z\u0131 sa\u011flamak i\u00e7in iyi uyku hijyenine \u00f6ncelik vermenin: Yatmadan en az iki ila \u00fc\u00e7 saat \u00f6nce elektronik cihazlar\u0131 kapat\u0131n ve \u015fiddet i\u00e7eren veya stresli kitaplardan veya konu\u015fmalardan ka\u00e7\u0131n\u0131n diyor.<\/p>\n

4. D\u00fczenli Egzersiz Yap\u0131n (A\u00e7\u0131k Havada, M\u00fcmk\u00fcn Oldu\u011funda)<\/strong><\/h2>\n
\"\"<\/figure>\n

D\u00fczenli egzersiz,\u00a0Nisan 2018’de Frontiers in\u00a0Immunology’de<\/em>\u00a0yap\u0131lan bir incelemeye g\u00f6re,<\/a>kronik hastal\u0131klar (obezite, tip 2 diyabet ve kalp hastal\u0131\u011f\u0131 gibi) ve viral ve bakteriyel enfeksiyonlar geli\u015ftirme riskinizi azalt\u0131r.<\/p>\n

Egzersiz ayr\u0131ca endorfin sal\u0131n\u0131m\u0131n\u0131 artt\u0131r\u0131r (a\u011fr\u0131y\u0131 azaltan ve zevk duygular\u0131 yaratan bir hormon grubu) stresi y\u00f6netmenin harika bir yolu haline getirir. Lin, “Stres ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi olumsuz etkiledi\u011finden, egzersizin ba\u011f\u0131\u015f\u0131kl\u0131k tepkisini iyile\u015ftirmenin ba\u015fka bir yoludur” diyor.<\/p>\n

Ve \u00e7ok uzun veya yo\u011fun egzersiz seanslar\u0131n\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemini bask\u0131layabilece\u011fine dair baz\u0131 kan\u0131tlar olsa da, egzersizinizden hemen sonraki saatlerde sizi hastal\u0131\u011fa ve enfeksiyona kar\u015f\u0131 daha duyarl\u0131 hale getirir, bu sorudaki kan\u0131tlar, \u0130mm\u00fcnoloji incelemesindeki ayn\u0131 S\u0131n\u0131rlara g\u00f6re \u00e7eli\u015fkilidir. Ve genel olarak daha aktif olan insanlar\u0131n hem akut hastal\u0131klar\u0131n (enfeksiyonlar gibi) hem de kronik hastal\u0131klar\u0131n (kanser ve tip 2 diyabet gibi) g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011funu g\u00f6steren \u00e7ok say\u0131da epidemiyolojik kan\u0131t (insan davran\u0131\u015flar\u0131n\u0131 ve sonu\u00e7lar\u0131n\u0131 takip eden \u00e7al\u0131\u015fmalar) vard\u0131r. Egzersizin v\u00fccudu h\u00fccresel d\u00fczeyde nas\u0131l etkiledi\u011fine bakan \u00e7al\u0131\u015fmalar, 2018 raporuna g\u00f6re, fiziksel aktivite n\u00f6betlerinin, hasarl\u0131 veya enfekte olmu\u015f h\u00fccreleri aramak i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerini v\u00fccudunuza da\u011f\u0131tarak ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi daha uyan\u0131k hale getirebilece\u011fini g\u00f6stermektedir.<\/p>\n

En az\u0131ndan, Hastal\u0131k\u00a0Kontrol ve \u00d6nleme Merkezleri (CDC) taraf\u0131ndan belirtilen fiziksel aktivite y\u00f6nergelerini<\/a>kar\u015f\u0131lamaya \u00e7al\u0131\u015f\u0131n. Yeti\u015fkinler her hafta en az 150 dakika (iki bu\u00e7uk saat) orta yo\u011funlukta aerobik egzersiz (y\u00fcr\u00fcy\u00fc\u015f, ko\u015fu veya bisiklet gibi) veya 75 dakika (bir saat 15 dakika) y\u00fcksek yo\u011funluklu aerobik egzersiz (ko\u015fmak gibi) almal\u0131d\u0131r. Ayr\u0131ca haftada en az iki kez kuvvet antrenman\u0131 yap\u0131yor olmal\u0131s\u0131n\u0131z. Not: Daha fazla aktivitenin daha da fazla sa\u011fl\u0131k yarar\u0131yla ba\u011flant\u0131l\u0131 oldu\u011fu bulunmu\u015ftur, bu nedenle y\u00fcksek hedefleyin.<\/p>\n

Daha da fazla ba\u011f\u0131\u015f\u0131kl\u0131k sistemi yarar\u0131 i\u00e7in Dr. Kaplan, egzersizinizi d\u0131\u015far\u0131da yapman\u0131z\u0131 \u00f6nerir. Lin’e g\u00f6re, do\u011fada zaman ge\u00e7irmenin ruh halini destekledi\u011fi, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc, iltihab\u0131 azaltt\u0131\u011f\u0131 ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi sa\u011fl\u0131\u011f\u0131n\u0131 destekledi\u011fi g\u00f6sterilmi\u015ftir.<\/p>\n

G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131nda da \u00f6nemli bir rol oynayan v\u00fccuttaki D vitaminini artt\u0131r\u0131r.<\/p>\n

5. Alkol S\u00f6z konusu oldu\u011funda, Moderasyon Uygulay\u0131n<\/strong><\/h2>\n
\"\"<\/figure>\n

Y\u00fcksek miktarda alkol i\u00e7mek, ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunun azalmas\u0131 da dahil olmak \u00fczere bir dizi olumsuz sa\u011fl\u0131k etkisiyle ili\u015fkilidir. Kaplan, y\u00fcksek miktarda alkol i\u00e7ti\u011finizde, v\u00fccudunuzun normal ba\u011f\u0131\u015f\u0131kl\u0131k sistemi fonksiyonuyla u\u011fra\u015fmak i\u00e7in sisteminizi detoksifiye etmeye \u00e7al\u0131\u015fmakla \u00e7ok me\u015fgul oldu\u011funu a\u00e7\u0131kl\u0131yor.<\/p>\n

2015 y\u0131l\u0131nda\u00a0Alcohol Research<\/em>\u00a0dergisinde yay\u0131nlanan<\/a>bir derlemeye g\u00f6re, y\u00fcksek d\u00fczeyde alkol t\u00fcketimi v\u00fccudunuzun enfeksiyonla sava\u015fma yetene\u011fini zay\u0131flatabilir ve iyile\u015fme s\u00fcrenizi yava\u015flatabilir. Sonu\u00e7 olarak, ayn\u0131 incelemeye g\u00f6re, y\u00fcksek miktarda alkol i\u00e7en insanlar zat\u00fcrree, akut solunum s\u0131k\u0131nt\u0131s\u0131 sendromu, alkoll\u00fc karaci\u011fer hastal\u0131\u011f\u0131 ve baz\u0131 kanserler olas\u0131l\u0131\u011f\u0131yla kar\u015f\u0131 kar\u015f\u0131yad\u0131r.<\/p>\n

Zaten i\u00e7miyorsan\u0131z, ba\u015flamay\u0131n. Ara s\u0131ra i\u00e7iyorsan\u0131z, alkol t\u00fcketiminizi kad\u0131nsan\u0131z g\u00fcnde bir i\u00e7ki (4 onsluk bir kadeh \u015faraba e\u015fde\u011fer) ve NIH’nin \u00f6nerdi\u011fi gibi erkekseniz g\u00fcnde iki i\u00e7ki ile s\u0131n\u0131rland\u0131r\u0131n.<\/p>\n

6. Sigara \u0130\u00e7meyin<\/strong><\/h2>\n
\"\"<\/figure>\n

Alkol gibi sigara i\u00e7mek de ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131n\u0131 etkileyebilir. Kaplan, “Toksin olan her \u015fey ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi tehlikeye atabilir” diyor.<\/p>\n

\u00d6zellikle, sigara duman\u0131 taraf\u0131ndan sal\u0131nan kimyasallar – karbon monoksit, nikotin, azot oksitler ve kadmiyum –\u00a0Oncotarget’te<\/em><\/a>\u00a0Kas\u0131m 2016’da yap\u0131lan bir incelemeye g\u00f6re\u00a0<\/a>sitokinler, T h\u00fccreleri ve B h\u00fccreleri gibi ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerinin b\u00fcy\u00fcmesine ve i\u015flevine m\u00fcdahale edebilir.<\/p>\n

CDC’ye g\u00f6re,<\/a>sigara i\u00e7mek viral ve bakteriyel enfeksiyonlar\u0131 (\u00f6zellikle zat\u00fcrre, grip ve t\u00fcberk\u00fcloz gibi akci\u011ferlerinkiler), ameliyat sonras\u0131 enfeksiyonlar\u0131 ve romatoid artriti (ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin eklemlere sald\u0131rd\u0131\u011f\u0131 otoimm\u00fcn bir hastal\u0131k) k\u00f6t\u00fcle\u015ftiriyor.<\/p>\n

“Sigara i\u00e7me” diyor Lin. Ve m\u00fcmk\u00fcn oldu\u011funca ikinci el dumandan ka\u00e7\u0131n\u0131n.<\/p>\n

CDC’ye g\u00f6re, \u015fu anda sigara i\u00e7iyorsan\u0131z, dan\u0131\u015fmanl\u0131k, nikotin de\u011fi\u015ftirme \u00fcr\u00fcnleri, re\u00e7eteli nikotin d\u0131\u015f\u0131 ila\u00e7lar ve davran\u0131\u015f terapisi de dahil olmak \u00fczere al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 tekmelemenize yard\u0131mc\u0131 olacak bir\u00e7ok kaynak vard\u0131r.<\/p>\n

7. Kronik Ko\u015fullar\u0131n Semptomlar\u0131n\u0131 Kontrol Alt\u0131nda Tutun<\/strong><\/h2>\n
\"\"<\/figure>\n

Ast\u0131m, kalp hastal\u0131\u011f\u0131 ve\u00a0d<\/a>iabetes<\/a>\u00a0gibi kronik durumlar ba\u011f\u0131\u015f\u0131kl\u0131k sistemini etkileyebilir ve enfeksiyon riskini art\u0131rabilir.<\/p>\n

\u00d6rne\u011fin, tip 2 diyabetli insanlar kan \u015fekerlerini d\u00fczg\u00fcn y\u00f6netemediklerinde, bu, V\u00fccudun savunma sistemini zay\u0131flatan kronik, d\u00fc\u015f\u00fck dereceli bir enflamatuar yan\u0131t olu\u015fturabilir,\u00a0Ekim 2019’daki bir incelemeye g\u00f6re\u00a0G\u00fcncel Diyabet \u0130ncelemeleri<\/em><\/a>.<\/p>\n

Benzer \u015fekilde, ast\u0131ml\u0131 insanlar gribe yakalanmaya ve hatta \u00f6lmeye daha duyarl\u0131d\u0131r ve genellikle enfeksiyon sonucu daha k\u00f6t\u00fc grip ve ast\u0131m semptomlar\u0131 ya\u015farlar,\u00a0Alerji ve Klinik \u0130mm\u00fcnoloji Dergisi’nin<\/em>Temmuz 2017 say\u0131s\u0131nda yay\u0131nlanan bir \u00e7al\u0131\u015fmaya g\u00f6re.<\/p>\n

Kaplan, kronik bir durumla ya\u015faman\u0131n sadece \u00fc\u00e7 lasti\u011fi olan bir araba s\u00fcrmeye \u00e7al\u0131\u015fmak gibi olabilece\u011fini s\u00f6yl\u00fcyor. “Bir vir\u00fcsle hastalan\u0131rsan, v\u00fccudunun iyile\u015fmesi i\u00e7in daha fazla \u00e7aba gerekecek”, diye a\u00e7\u0131kl\u0131yor.<\/p>\n

Lin, kronik durumlar\u0131n\u0131z\u0131 daha iyi y\u00f6netirseniz, v\u00fccudunuzun enfeksiyonla m\u00fccadele etmesine yard\u0131mc\u0131 olmak i\u00e7in daha fazla rezerv bo\u015faltaca\u011f\u0131n\u0131z\u0131 s\u00f6yl\u00fcyor. Bu nedenle, semptomlar\u0131n\u0131z\u0131 uzak tutan herhangi bir ila\u00e7, doktor ziyareti ve sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klardan haberdar oldu\u011funuzdan emin olun. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz size te\u015fekk\u00fcr edecek.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Birka\u00e7 temel sa\u011fl\u0131kl\u0131 ya\u015fam tarz\u0131 al\u0131\u015fkanl\u0131\u011f\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin hastal\u0131k ve enfeksiyonu \u00f6nlemek i\u00e7in \u00e7al\u0131\u015fmas\u0131n\u0131 engellemeye yard\u0131mc\u0131 olabilir. Basit\u00e7e, v\u00fccudunuzu hastal\u0131\u011fa […]<\/p>\n","protected":false},"author":2,"featured_media":6337,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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