05.04.2026 14:56<\/p>\n\n\n\n
Yeni bir ara\u015ft\u0131rma, g\u00fcnde 8 ila 9 saat uyuman\u0131n sa\u011fl\u0131kl\u0131 ya\u015fam al\u0131\u015fkanl\u0131klar\u0131yla birlikte uyguland\u0131\u011f\u0131nda kalp krizi riskini y\u00fczde 50\u2019den fazla azaltabilece\u011fini ortaya koydu.<\/p>\n\n\n\n
Bir ara\u015ft\u0131rmaya g\u00f6re, gecede 8 ila 9 saat uyumak; sa\u011fl\u0131kl\u0131 ve basit ya\u015fam al\u0131\u015fkanl\u0131klar\u0131yla birle\u015fti\u011finde kalp krizi riskini y\u00fczde 50\u2019den fazla azaltabiliyor.<\/p>\n\n\n\n
Independent T\u00fcrk\u00e7e\u2019nin aktard\u0131\u011f\u0131 \u00e7al\u0131\u015fmada, yeterli uykuya ek olarak g\u00fcnde ortalama 42 dakika orta ila yo\u011fun egzersiz yap\u0131lmas\u0131 ve dengeli bir beslenme d\u00fczeninin benimsenmesinin riski \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc belirtiliyor. Ara\u015ft\u0131rmaya g\u00f6re, geceleri yaln\u0131zca 11 dakika daha fazla uyumak, 4,5 dakika tempolu y\u00fcr\u00fcy\u00fc\u015f yapmak ve g\u00fcnde \u00e7eyrek fincan sebze t\u00fcketmek bile kardiyovask\u00fcler olay riskini y\u00fczde 10 oran\u0131nda azaltabiliyor.<\/p>\n\n\n\n
Orta ila yo\u011fun fiziksel aktivite; merdiven \u00e7\u0131kmak, al\u0131\u015fveri\u015f po\u015feti ta\u015f\u0131mak ya da tempolu y\u00fcr\u00fcy\u00fc\u015f gibi g\u00fcnl\u00fck aktiviteleri de kaps\u0131yor.<\/p>\n\n\n\n
Ara\u015ft\u0131rmac\u0131lar, ak\u0131ll\u0131 saatler gibi teknolojilerden elde edilen verileri kullanarak uyku al\u0131\u015fkanl\u0131klar\u0131yla egzersiz \u00f6r\u00fcnt\u00fclerini inceledi. Beslenme ise ara\u015ft\u0131rmac\u0131lar\u0131n bir beslenme kalitesi puan\u0131 hesaplamas\u0131na olanak tan\u0131yan tek bir besin s\u0131kl\u0131\u011f\u0131 anketiyle de\u011ferlendirildi.<\/p>\n\n\n\n
Daha kaliteli bir beslenme d\u00fczeni, sebze, meyve, bal\u0131k, s\u00fct \u00fcr\u00fcnleri, tam tah\u0131llarla bitkisel ya\u011flar\u0131n daha y\u00fcksek oranda t\u00fcketilmesini ve rafine tah\u0131llar, i\u015flenmi\u015f etler, i\u015flenmemi\u015f k\u0131rm\u0131z\u0131 etle \u015fekerli i\u00e7eceklerin daha d\u00fc\u015f\u00fck oranda t\u00fcketilmesini i\u00e7eriyordu.<\/p>\n\n\n\n
European Journal of Preventive Cardiology’de yay\u0131mlanan ara\u015ft\u0131rma, Avustralya, \u015eili ve Brezilya’dan uzmanlar\u0131n, Biobank \u00e7al\u0131\u015fmas\u0131na kat\u0131lan 53 binden fazla orta ya\u015fl\u0131 yeti\u015fkinin verilerini incelemesiyle y\u00fcr\u00fct\u00fcld\u00fc.<\/p>\n\n\n\n
\u00c7al\u0131\u015fman\u0131n ba\u015f yazar\u0131 ve Sidney \u00dcniversitesi’nde ara\u015ft\u0131rma g\u00f6revlisi olan Dr. Nicholas Koemel \u015funlar\u0131 s\u00f6yledi:<\/p>\n\n\n\n
“Hayat\u0131m\u0131z\u0131n birka\u00e7 alan\u0131nda k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler yapman\u0131n, kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131m\u0131z \u00fczerinde \u015fa\u015f\u0131rt\u0131c\u0131 derecede g\u00fc\u00e7l\u00fc bir olumlu etki yaratabilece\u011fini g\u00f6steriyoruz. Bu \u00e7ok umut verici bir haber \u00e7\u00fcnk\u00fc tek bir davran\u0131\u015fta b\u00fcy\u00fck de\u011fi\u015fiklikler yapmaya \u00e7al\u0131\u015fmakla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, birka\u00e7 k\u00fc\u00e7\u00fck de\u011fi\u015fikli\u011fi bir arada uygulamak \u00e7o\u011fu insan i\u00e7in muhtemelen daha ula\u015f\u0131labilir ve s\u00fcrd\u00fcr\u00fclebilir bir hedef.<\/p>\n\n\n\n
G\u00fcnl\u00fck rutinlerimizde en k\u00fc\u00e7\u00fck de\u011fi\u015fiklikleri yapmak bile kardiyovask\u00fcler faydalar sa\u011flaman\u0131n yan\u0131 s\u0131ra uzun vadede daha fazla de\u011fi\u015fiklik i\u00e7in f\u0131rsatlar yaratacakt\u0131r. \u0130nsanlar\u0131, ne kadar k\u00fc\u00e7\u00fck g\u00f6r\u00fcn\u00fcrse g\u00f6r\u00fcns\u00fcn, g\u00fcnl\u00fck rutinlerinde bir iki k\u00fc\u00e7\u00fck de\u011fi\u015fiklik yapman\u0131n \u00f6nemini g\u00f6z ard\u0131 etmemeye \u00e7a\u011f\u0131r\u0131yorum”<\/p>\n\n\n\n
\u00c7al\u0131\u015fman\u0131n k\u0131demli yazar\u0131 Profes\u00f6r Emmanuel Stamatakis \u015funlar\u0131 s\u00f6yledi:<\/p>\n\n\n\n
“Bu bulgulara dayanarak, insanlar\u0131n olumlu ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri yapmalar\u0131na ve s\u00fcrd\u00fcr\u00fclebilir sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar edinmelerine yard\u0131mc\u0131 olacak yeni dijital ara\u00e7lar geli\u015ftirmeyi planl\u0131yoruz.<\/p>\n\n\n\n
Bu, ara\u00e7lar\u0131n kullan\u0131m\u0131n\u0131n kolay olmas\u0131n\u0131 ve g\u00fcnl\u00fck rutinlerimizde ufak de\u011fi\u015fiklikler yaparken hepimizin kar\u015f\u0131la\u015ft\u0131\u011f\u0131 engelleri ele almas\u0131n\u0131 sa\u011flamak i\u00e7in topluluk \u00fcyeleriyle yak\u0131ndan \u00e7al\u0131\u015fmay\u0131 i\u00e7erecek”<\/p>\n\n\n\n
Ara\u015ft\u0131rmac\u0131lar, UK Biobank’\u0131n bir alt \u00e7al\u0131\u015fmas\u0131ndan elde edilen verileri kulland\u0131. Bu, 2006’yla 2010 aras\u0131nda 40’la 69 ya\u015f aras\u0131 502 bin 629 yeti\u015fkinin yer ald\u0131\u011f\u0131 bir kohort \u00e7al\u0131\u015fmas\u0131yd\u0131.<\/p>\n\n\n\n
Makale, g\u00f6zlemsel bir \u00e7al\u0131\u015fma olarak, ya\u015fam tarz\u0131 al\u0131\u015fkanl\u0131klar\u0131yla kardiyovask\u00fcler risk aras\u0131nda kesin bir nedensel ili\u015fki kuramayaca\u011f\u0131n\u0131 belirtiyor. Ara\u015ft\u0131rmac\u0131lar, bulgular\u0131 tam olarak do\u011frulamak i\u00e7in m\u00fcdahale denemelerine ihtiya\u00e7 duyuldu\u011funu \u00f6ne s\u00fcr\u00fcyor.<\/p>\n\n\n\n