{"id":86057,"date":"2023-05-06T02:51:03","date_gmt":"2023-05-06T02:51:03","guid":{"rendered":"https:\/\/haberulus.net\/?p=86057"},"modified":"2023-05-06T02:51:03","modified_gmt":"2023-05-06T02:51:03","slug":"hafizayi-guclendiren-12-beyin-egzersizi","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=86057","title":{"rendered":"Haf\u0131zay\u0131 g\u00fc\u00e7lendiren 12 beyin egzersizi"},"content":{"rendered":"

Bilimsel ara\u015ft\u0131rmalara g\u00f6re beynimizi \u015fa\u015f\u0131rtmak, ona yeni deneyimler kazand\u0131rmak haf\u0131zam\u0131z\u0131 g\u00fc\u00e7lendiriyor. Bunun i\u00e7in de ya\u015fam al\u0131\u015fkanl\u0131klar\u0131m\u0131zda baz\u0131 de\u011fi\u015fiklikler yapmam\u0131z gerekti\u011fini belirten N\u00f6roloji Uzman\u0131 Prof. Dr. Derya Ulud\u00fcz, beyni g\u00fc\u00e7lendirip, zihni keskinle\u015ftirmek i\u00e7in kolay uygulanabilir egzersizleri \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n

\"\"<\/p>\n

N\u00f6roloji Uzman\u0131 Prof. Dr. Derya Ulud\u00fcz<\/p>\n<\/div>\n

G\u00dcN \u0130\u00c7\u0130NDE BUNLARI YAPIN<\/strong><\/span><\/p>\n

\u25a0 Farkl\u0131 bir \u015fe\u00adkilde kitap oku\u00adyun. \u00d6rne\u011fin \u00e7ocu\u011funuzla, e\u015finizle veya bir arkada\u015f\u0131\u00adn\u0131zla birlikte y\u00fcksek sesle okuma yap\u0131n.<\/p>\n

\u25a0 Rutinlerinizi de\u011fi\u015ftirin. Rutinler ne kadar fazla olursa beynimiz g\u00fcn i\u00e7inde o kadar az \u00e7al\u0131\u015f\u0131r. \u0130\u015f yerinize farkl\u0131 yollardan gidin. Di\u015f\u00adlerinizi s\u0131k kullanma\u00add\u0131\u011f\u0131n\u0131z elinizle f\u0131r\u00ad\u00e7alay\u0131n. Sofrada hep ayn\u0131 yerde oturmay\u0131n, terinizi za\u00adman zaman de\u011fi\u015ftirin.<\/p>\n

\u25a0 De\u011fi\u015ftirip, ke\u015ffet\u00adme oyunu oynay\u0131n (Cebinize farkl\u0131 bo\u00adyutlarda birka\u00e7 para at\u0131n ve ellerinizle hangi paran\u0131n ne kadar oldu\u011funu anlamaya \u00e7al\u0131\u015f\u0131n) G\u00f6zlerinizi kapa\u00adtarak du\u015f al\u0131n ya da g\u00f6zlerinizi kapatarak d\u00fcz bir \u00e7izgide y\u00fcr\u00fcmeye gayret g\u00f6sterin.<\/p>\n

\u25a0 \u0130zledi\u011finiz filmlerden, dizilerden ya da okudu\u011funuz kitaplardan \u00f6zl\u00fc s\u00f6zler ezber\u00adlemeye ve bunlar\u0131 konu\u015fmala\u00adr\u0131n\u0131zda kullanmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

\u25a0 \u00d6zellikle masa ba\u015f\u0131nda \u00e7al\u0131\u015f\u0131yorsan\u0131z g\u00fczel bir tablo veya harika bir masa \u00fcst\u00fc manzaras\u0131\u00adn\u0131 kar\u015f\u0131n\u0131za al\u0131n. Sonra kendinizi o resmin i\u00e7inde hayal edin.<\/p>\n

\"\"<\/p>\n

\u25a0 \u0130lkokuldaki ilk g\u00fcn\u00fcn\u00fcz\u00fc veya ge\u00e7mi\u015fte ya\u015fanm\u0131\u015f \u00f6nemli bir hat\u0131ran\u0131z\u0131 akl\u0131n\u0131za getirin. O g\u00fcn\u00fc t\u00fcm detaylar\u0131yla yeniden ya\u015famaya \u00e7al\u0131\u015f\u0131n. \u00c7ocuklu\u011funu\u00adzun ya da gen\u00e7lik y\u0131llar\u0131n\u0131z\u0131n ge\u00e7\u00adti\u011fi yerleri ziyaret edin.<\/p>\n

\u25a0 Telefon rehberi\u00adnizi a\u00e7\u0131n ve ora\u00addaki ki\u015filerin isimlerini tek tek hat\u0131rla\u00admaya \u00e7al\u0131\u00ad\u015f\u0131n.<\/p>\n

\u25a0 Hafta sonlar\u0131n\u0131 ve senelik izninizi ay\u00adr\u0131nt\u0131l\u0131 planlay\u0131n. Ne kadar detay\u00adl\u0131 planlarsan\u0131z beyniniz o ka\u00addar iyi \u00e7al\u0131\u015f\u0131r.<\/p>\n

\u25a0 Beyninizi bo\u015fta b\u0131rakmay\u0131n. \u00d6rne\u011fin merdiven \u00e7\u0131karken basamaklar\u0131 say\u0131n, bir muayenehanede s\u0131ran\u0131z\u0131 beklerken tavandaki s\u00fcslerin detaylar\u0131n\u0131 ya da duvardaki tablolar\u0131 inceleyin, deniz k\u0131y\u0131s\u0131nda \u00e7ak\u0131l ta\u015flar\u0131 toplay\u0131p renklerine ve boylar\u0131na g\u00f6re s\u0131ralay\u0131n.<\/p>\n

\u25a0 \u00d6zellikle ko\u015fmak beyin b\u00fcy\u00fcme hormonlar\u0131n\u0131 BDNF’yi di\u011fer aerobik egzersizlerden \u00e7ok daha fazla art\u0131r\u0131r. Do\u011frudan beyne y\u00f6nelik bir egzersiz ar\u0131yorsan\u0131z, 30 saniye kadar var g\u00fcc\u00fcn\u00fczle ko\u015fun sonra dinlenin. Bu d\u00f6ng\u00fcn\u00fcn miktar\u0131n\u0131 zamanla art\u0131r\u0131n. BDNF art\u0131\u015f\u0131n\u0131n, haf\u0131zay\u0131 iyile\u015ftirdi\u011fi, yeni sinir h\u00fccreleri olu\u015fumunu tetikledi\u011fi bir\u00e7ok bilimsel ara\u015ft\u0131rmayla kan\u0131tland\u0131.<\/p>\n

\u25a0 Farkl\u0131 renklere ba\u015fka renk isimleri yaz\u0131n. \u00d6rne\u011fin k\u0131rm\u0131z\u0131\u00adn\u0131n \u00fczerine sar\u0131 yaz\u0131n. Ard\u0131ndan ger\u00e7ek rengi s\u00f6ylemeye \u00e7al\u0131\u015f\u0131n.<\/p>\n

\u25a0 \u00c7a\u011fr\u0131\u015ft\u0131rma testini de deneyin. Say\u0131lardan ya da kelimelerden olu\u015fan bir lis\u00adte haz\u0131rlay\u0131n. Bunlar\u0131 \u00f6nce ezberleyin ya da 2-3 saat sonra hat\u0131rlamaya \u00e7al\u0131\u015f\u0131n. \u0130\u015fe k\u0131sa bir listeyle ba\u015flay\u0131p zamanla art\u0131r\u0131n.<\/p>\n

\"\"<\/p>\n

BUNAMA R\u0130SK\u0130N\u0130 AZALTMA YOLLARI<\/strong><\/span><\/p>\n

\u25a0 Kitap okumak, bulmaca \u00e7\u00f6z\u00admek, sudoku, satran\u00e7, puzzle, keli\u00adme oyunu gibi zihni aktif tutacak faaliyetler ger\u00e7ekle\u015ftirmek.<\/p>\n

\u25a0 Hayata pozitif bakmak ve \u015f\u00fckretmek.<\/p>\n

\u25a0 Sosyalle\u015fmek ve depres\u00adyondan uzak durmak.<\/p>\n

\u25a0Sigara ve alkolden uzak durmak.<\/p>\n

\u25a0 D\u00fczenli egzersiz yapmak.<\/p>\n

\u25a0 Kilo vermek ve sa\u011fl\u0131kl\u0131 bes\u00adlenmek (\u0130ngiltere’de yap\u0131lan bir ara\u015ft\u0131rma, Akdeniz diyeti olarak da bilinen sebze, meyve, tah\u0131l a\u011f\u0131r\u00adl\u0131kl\u0131 beslenme tarz\u0131n\u0131n demans riskini ciddi oranda azaltt\u0131\u011f\u0131n\u0131 ortaya \u00e7\u0131kard\u0131.)<\/p>\n

\u25a0 D\u00fczenli ve iyi uyumak.<\/p>\n

\u25a0 Koruyucu kullanmadan 10.00-15.00 saatleri aras\u0131nda g\u00fcnde 20 dakika g\u00fcne\u015flen\u00admek.<\/p>\n

\u25a0 Gerekirse doktor \u00f6nerisiyle vitamin ve mineral takviyeleri almak (B, C, D, E vitaminleri, kalsi\u00adyum, demir mineralleri gibi.)<\/p>\n

\u25a0 Di\u011fer sa\u011fl\u0131k sorunlar\u0131n\u0131n tedavisi (hipertansiyon, diyabet, obezite, depresyon gibi.)<\/p>\n

\u25a0 Y\u00fcksek oranda bak\u0131r i\u00e7eren sulardan ka\u00e7\u0131nmak (Ara\u015ft\u0131r\u00admalar i\u00e7me sular\u0131ndaki bak\u0131r oran\u0131n\u0131n onda birinin dahi Alzheimer \u00f6ncesi protein amiloid beta birikimine neden oldu\u00ad\u011funu g\u00f6stermektedir.)<\/p>\n

\u25a0 Beyne zarar veren zirai ila\u00e7lardan uzak durmak (b\u00f6cek ila\u00e7lar\u0131, zirai at\u0131klara maruz kalan besinler gibi.)<\/p>\n

\u25a0 A\u011f\u0131z ve di\u015f sa\u011fl\u0131\u011f\u0131 konusunda hassas olmak (Di\u015f eti hastal\u0131klar\u0131\u00adna neden olan bakterilerin beyne ula\u015fmas\u0131 ve iltihap nedeniyle beyne zarar vermesi m\u00fcmk\u00fcn.)<\/p>\n

\u25a0 Yeni bir dil \u00f6\u011frenmek.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00c7a\u011f\u0131n hastal\u0131\u011f\u0131 demansa (bunama) kar\u015f\u0131 beynimizi her f\u0131rsatta \u00e7al\u0131\u015ft\u0131rmam\u0131z gerekti\u011fini vurgulayan Prof. Dr. Derya Ulud\u00fcz haf\u0131zaya iyi gelen egzersiz \u00f6nerilerinde bulundu.<\/p>\n","protected":false},"author":1,"featured_media":86058,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[168,82],"class_list":["post-86057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beyni","tag-gun"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/86057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=86057"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/86057\/revisions"}],"predecessor-version":[{"id":86059,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/86057\/revisions\/86059"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/86058"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=86057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=86057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}