\u015ei\u015fkinlik, kar\u0131n a\u011fr\u0131s\u0131, i\u015ftah art\u0131\u015f\u0131 ve benzeri durumlar; adet d\u00f6nemlerinde \u00e7o\u011fu kad\u0131n i\u00e7in zorlay\u0131c\u0131 ve can s\u0131k\u0131c\u0131 olabiliyor. Buna kar\u015f\u0131 adet s\u00fcrecinde g\u00f6r\u00fclebilen bu etkilerin hafif ge\u00e7mesinde beslenmenin etkili olabilece\u011fini aktaran Medicana Sa\u011fl\u0131k Grubu Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum B\u00f6l\u00fcm\u00fc\u2019nden Op. Dr. M. Zeynep Ku\u015fku, “Adet d\u00f6neminde beslenme, hormonel dengesi ve sanc\u0131lar \u00fczerinde etkili olabilir. Ancak tek ba\u015f\u0131na \u00e7\u00f6z\u00fcm olarak d\u00fc\u015f\u00fcn\u00fclmemelidir. Adet sanc\u0131s\u0131n\u0131n ana biyolojik s\u00fcr\u00fcc\u00fcs\u00fc \u00e7o\u011fu ki\u015fide prostaglandin art\u0131\u015f\u0131yla olu\u015fan rahim kas\u0131lmalar\u0131d\u0131r. Beslenme; inflamasyon d\u00fczeyi, kan \u015fekeri dalgalanmalar\u0131, su ile tuz dengesi ve baz\u0131 mikrobesin yeterlilikleri \u00fczerinden \u015fi\u015fkinlik, \u00f6dem, yorgunluk ve a\u011fr\u0131 alg\u0131s\u0131n\u0131 etkileyebilir. Diyet \u00f6r\u00fcnt\u00fclerinin dismenore \u015fiddetiyle ili\u015fkili olabildi\u011fini g\u00f6steren \u00e7al\u0131\u015fmalar vard\u0131r” dedi.
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Adet d\u00f6nemleri \u00e7o\u011fu kad\u0131n i\u00e7in s\u0131k\u0131nt\u0131l\u0131 ge\u00e7ebiliyor. \u00d6zellikle adet sanc\u0131s\u0131 ve \u015fi\u015fkinlik durumu \u00e7o\u011fu kad\u0131n\u0131n ya\u015fam konforunu bozabilecek noktalarda seyredebiliyor. Bu d\u00f6nemi konforlu ge\u00e7irmek ad\u0131na \u00e7e\u015fitli ila\u00e7lar kullan\u0131labiliyor. Ancak adet s\u00fcrecinde hafiflemenin daha sa\u011fl\u0131kl\u0131 ve dengeli bir yolu oldu\u011funa dikkat \u00e7eken Medicana International \u0130zmir Hastanesi Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum B\u00f6l\u00fcm\u00fc\u2019nden Op. Dr. M. Zeynep Ku\u015fku, beslenmenin hormon dengesi ve sanc\u0131lar \u00fczerinde etkili olabilece\u011fini dile getirdi. Ku\u015fku, “Adet d\u00f6neminde beslenmeyi tek ba\u015f\u0131na \u00e7\u00f6z\u00fcm gibi d\u00fc\u015f\u00fcnmemek gerekir. Adet sanc\u0131s\u0131n\u0131n ana biyolojik s\u00fcr\u00fcc\u00fcs\u00fc \u00e7o\u011fu ki\u015fide prostaglandin art\u0131\u015f\u0131yla olu\u015fan rahim kas\u0131lmalar\u0131d\u0131r. Beslenme; inflamasyon d\u00fczeyi, kan \u015fekeri dalgalanmalar\u0131, su-tuz dengesi ve baz\u0131 mikrobesin yeterlilikleri \u00fczerinden \u015fi\u015fkinlik, \u00f6dem, yorgunluk ve a\u011fr\u0131 alg\u0131s\u0131n\u0131 etkileyebilir. Diyet \u00f6r\u00fcnt\u00fclerinin (y\u00fcksek \u015feker\/at\u0131\u015ft\u0131rmal\u0131k a\u011f\u0131rl\u0131\u011f\u0131 gibi) dismenore \u015fiddetiyle ili\u015fkili olabildi\u011fini g\u00f6steren \u00e7al\u0131\u015fmalar vard\u0131r” a\u00e7\u0131klamalar\u0131n\u0131 yapt\u0131.<\/p>\n
Adet d\u00f6neminde \u00f6zellikle a\u015f\u0131r\u0131 tuzlu ve i\u015flenmi\u015f g\u0131dalar\u0131n \u00f6dem ve \u015fi\u015fkinli\u011fi art\u0131rabildi\u011fini, bunun yan\u0131nda; y\u00fcksek \u015feker ve rafine karbonhidratl\u0131 g\u0131dalar\u0131n kan \u015fekeri dalgalanmas\u0131na neden olmakla birlikte i\u015ftah art\u0131\u015f\u0131, yorgunluk ve a\u011fr\u0131 gibi sorunlara neden olabildi\u011fini aktaran Ku\u015fku, “Adet d\u00f6neminde paketli i\u015flenmi\u015f g\u0131dalardan, \u015feker ve karbonhidrat i\u00e7eren g\u0131dalar m\u00fcmk\u00fcn oldu\u011funca t\u00fcketilmemeli. Ayr\u0131ca, ya\u011fdan \u00e7ok zengin, a\u011f\u0131r k\u0131zartmalar: sindirim y\u00fck\u00fc ve inflamatuar yan\u0131t \u00fczerinden yak\u0131nmalar\u0131 art\u0131rabilir; d\u00fc\u015f\u00fck ya\u011fl\u0131 diyetle a\u011fr\u0131da azalma bildiren \u00e7al\u0131\u015fmalar vard\u0131r. Alkol de PMS yak\u0131nmalar\u0131n\u0131 art\u0131rabildi\u011fi i\u00e7in bu d\u00f6nemde s\u0131n\u0131rlanmas\u0131 \u00f6nerilir. \u00d6te yandan gaz yapan g\u0131dalarda belirlenerek t\u00fcketiminde dikkatli olunmal\u0131d\u0131r” diye konu\u015ftu.<\/p>\n
Zencefil, bitkisel destek\u00e7ilerden biri
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Adet sanc\u0131lar\u0131yla beslenme aras\u0131nda bir ili\u015fki oldu\u011funun art\u0131k daha net bilindi\u011fini aktaran Ku\u015fku, s\u00f6zlerini \u015f\u00f6yle s\u00fcrd\u00fcrd\u00fc: “\u00d6zellikle baz\u0131 besin gruplar\u0131 a\u011fr\u0131n\u0131n \u015fiddetini azaltmada destekleyici olabiliyor. Omega-3\u2019ten zengin besinler, \u00f6rne\u011fin haftada 2 kez t\u00fcketilen ya\u011fl\u0131 bal\u0131k, ceviz ya da chia tohumu, v\u00fccuttaki iltihap yolaklar\u0131n\u0131 bask\u0131layarak adet a\u011fr\u0131s\u0131nda hafif-orta d\u00fczeyde azalma sa\u011flayabiliyor. Etkisi \u00e7ok keskin de\u011fil ama d\u00fczenli t\u00fcketim genel sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan da olduk\u00e7a faydal\u0131. Magnezyum i\u00e7eren besinler (\u0131spanak, avokado, kakao gibi) kas gev\u015fetici etkileri sayesinde adet sanc\u0131lar\u0131n\u0131 hafifletebilir. Bu konuda \u00e7al\u0131\u015fmalar umut verici olsa da herkese rutin magnezyum takviyesi \u00f6nermek do\u011fru de\u011fil. En g\u00fcvenli yol, magnezyumu g\u0131dalardan almak ve gerekirse ki\u015fiye \u00f6zel de\u011ferlendirme yapmak. Kalsiyum, \u00f6zellikle PMS belirtilerinde; \u015fi\u015fkinlik, hassasiyet ve duygu durum de\u011fi\u015fikliklerinde fayda sa\u011flayabiliyor. Potasyum ise do\u011frudan a\u011fr\u0131 kesici bir etki g\u00f6stermese de s\u0131v\u0131 dengesini d\u00fczenleyerek \u00f6dem ve \u015fi\u015fkinli\u011fi azaltmaya yard\u0131mc\u0131 olabilir. \u00d6zellikle zencefil adet sanc\u0131s\u0131 konusunda en \u00e7ok \u00e7al\u0131\u015f\u0131lm\u0131\u015f bitkisel desteklerden biri. Zencefilin klinik \u00e7al\u0131\u015fmalarda a\u011fr\u0131y\u0131 azaltabildi\u011fi g\u00f6sterilmi\u015f durumda. Rezene ve papatya \u00e7ay\u0131 da baz\u0131 kad\u0131nlarda rahatlama sa\u011flayabiliyor. Ancak bitkisel \u00fcr\u00fcnlerin de bilin\u00e7siz ve s\u00fcrekli kullan\u0131m\u0131n\u0131n riskleri olabilece\u011fini unutmamak gerekir. D vitamini eksikli\u011fi olan kad\u0131nlarda, bu eksikli\u011fin giderilmesiyle adet a\u011fr\u0131lar\u0131nda azalma g\u00f6r\u00fclebiliyor. B6 vitamini daha \u00e7ok PMS semptomlar\u0131 \u00fczerinde etkili; B12\u2019nin ise do\u011frudan a\u011fr\u0131 azalt\u0131c\u0131 g\u00fc\u00e7l\u00fc bir kan\u0131t\u0131 yok, ama eksiklik varsa mutlaka yerine konmal\u0131. Yeterli su t\u00fcketimi de \u00f6nemli. Hidrasyon, hem a\u011fr\u0131 \u015fiddetini hem de \u015fi\u015fkinli\u011fi azaltmada destekleyici olabilir.”<\/p>\n
V\u00fccudunuz uyar\u0131 veriyor olabilir
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Adet s\u00fcrecinde beslenmeye dikkat edildi\u011fi halde \u015fiddetli sanc\u0131 durumunun ge\u00e7memesi durumunda mutlaka altta yatan bir neden olup olmad\u0131\u011f\u0131na bak\u0131lmas\u0131 gerekti\u011fini vurgulayan Ku\u015fku, “\u00d6zellikle a\u011fr\u0131n\u0131n ilk kez \u00e7ok \u015fiddetli ba\u015flamas\u0131 ya da y\u0131llar i\u00e7inde giderek artmas\u0131, a\u011fr\u0131 kesicilere ra\u011fmen belirgin rahatlama olmamas\u0131 \u00f6nemli bir uyar\u0131 i\u015faretidir. Bunun yan\u0131nda a\u015f\u0131r\u0131 veya p\u0131ht\u0131l\u0131 kanama, ara kanama, ate\u015f, k\u00f6t\u00fc kokulu ak\u0131nt\u0131, cinsel ili\u015fkide a\u011fr\u0131, idrar yaparken ya da d\u0131\u015fk\u0131lama s\u0131ras\u0131nda a\u011fr\u0131, bay\u0131lma hissi ya da g\u00fcnl\u00fck ya\u015fam\u0131 ciddi \u015fekilde aksatan sanc\u0131lar mutlaka de\u011ferlendirilmelidir. Bu yakla\u015f\u0131m, uluslararas\u0131 k\u0131lavuzlarda da a\u00e7\u0131k\u00e7a vurgulanmaktad\u0131r. Adet a\u011fr\u0131s\u0131 yaln\u0131zca adet g\u00fcnleriyle s\u0131n\u0131rl\u0131 de\u011filse, adet d\u0131\u015f\u0131 pelvik a\u011fr\u0131 da e\u015flik ediyorsa; cinsel ili\u015fkide derin a\u011fr\u0131, \u00e7ocuk sahibi olamama \u00f6yk\u00fcs\u00fc varsa veya kanamalar belirgin \u015fekilde artm\u0131\u015fsa endometriozis, miyom ya da adenomyozis gibi altta yatan hastal\u0131klardan \u015f\u00fcphelenmek gerekir. Muayene ve ultrason temel de\u011ferlendirme y\u00f6ntemleridir; gerekirse ileri tetkikler planlan\u0131r” ifadelerini kulland\u0131.
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Toplumda adet s\u00fcreciyle ilgili baz\u0131 yanl\u0131\u015f inan\u0131\u015flar oldu\u011funu da belirten Ku\u015fku, \u015f\u00f6yle konu\u015ftu: “So\u011fuk i\u00e7eceklerin herkeste mutlaka sanc\u0131y\u0131 art\u0131rd\u0131\u011f\u0131 ya da \u015feker t\u00fcketilmezse a\u011fr\u0131n\u0131n dayan\u0131lmaz olaca\u011f\u0131 d\u00fc\u015f\u00fcncesi bilimsel bir genelleme de\u011fildir. Bitki \u00e7aylar\u0131n\u0131n tamamen zarars\u0131z oldu\u011fu ve s\u0131n\u0131rs\u0131z i\u00e7ilebilece\u011fi alg\u0131s\u0131 da do\u011fru de\u011fildir. \u2018Adet sanc\u0131s\u0131 normaldir, katlanmak gerekir\u2019 d\u00fc\u015f\u00fcncesi de yanl\u0131\u015ft\u0131r. \u015eiddetli ve ya\u015fam kalitesini bozan a\u011fr\u0131 mutlaka ciddiye al\u0131nmal\u0131d\u0131r.”
<\/p>\n","protected":false},"excerpt":{"rendered":"
\u015ei\u015fkinlik, kar\u0131n a\u011fr\u0131s\u0131, i\u015ftah art\u0131\u015f\u0131 ve benzeri durumlar; adet d\u00f6nemlerinde \u00e7o\u011fu kad\u0131n i\u00e7in zorlay\u0131c\u0131 ve can s\u0131k\u0131c\u0131 olabiliyor. Buna kar\u015f\u0131 adet s\u00fcrecinde g\u00f6r\u00fclebilen bu etkilerin hafif ge\u00e7mesinde beslenmenin etkili olabilece\u011fini aktaran Medicana Sa\u011fl\u0131k Grubu Kad\u0131n Hastal\u0131klar\u0131 ve Do\u011fum B\u00f6l\u00fcm\u00fc\u2019nden Op. Dr. M. Zeynep Ku\u015fku, “Adet d\u00f6neminde beslenme, hormonel dengesi ve sanc\u0131lar \u00fczerinde etkili olabilir. Ancak…<\/p>\n","protected":false},"author":1,"featured_media":77123,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-77122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/77122","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=77122"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/77122\/revisions"}],"predecessor-version":[{"id":77124,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/77122\/revisions\/77124"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/77123"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=77122"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=77122"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=77122"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}