{"id":1363,"date":"2019-02-08T00:00:00","date_gmt":"2019-02-07T20:00:00","guid":{"rendered":"https:\/\/gezebildiginkadar.com\/jet-lag-nedir\/"},"modified":"2021-10-07T02:05:10","modified_gmt":"2021-10-06T22:05:10","slug":"jet-lag-nedir","status":"publish","type":"post","link":"https:\/\/gezebildiginkadar.com\/jet-lag-nedir","title":{"rendered":"JET-LAG Nedir ?"},"content":{"rendered":"<div>\n<div>\n<div readability=\"69.736417428725\">\n<p>Bu yaz\u0131mda sizlere seyahat tutkunlar\u0131n\u0131n kabusu olan ve \u201cjet-lag\u201d olarak bilinen durumdan bahsetmek istiyorum. Jet-lag,\u00a0<strong>v\u00fccudun i\u00e7 saatiyle var\u0131lan yerin saatinin uyu\u015fmamas\u0131 ve v\u00fccudun bocalamas\u0131\u00a0<\/strong>durumu olarak \u00f6zetlenebilir.<\/p>\n<p>\u00d6rne\u011fin: Can\u0131n\u0131z u\u00e7a\u011fa atlay\u0131p New York\u2019a gitmek istedi, T\u00fcrk Hava Yollar\u0131\u2019n\u0131n TK3 sefer say\u0131l\u0131 A330 u\u00e7a\u011f\u0131yla sabah 07.25\u2019te \u0130stanbul\u2019dan hareket ettiniz. U\u00e7aktan indi\u011finizde yerel saat hen\u00fcz \u00f6\u011flen 11.30 civar\u0131ndayken, kolunuzdaki saat ise 18.30\u2019u g\u00f6steriyor. \u015eimdilik sorun yok, hen\u00fcz jet-lag sendromuna yakaland\u0131\u011f\u0131n\u0131z\u0131n fark\u0131nda de\u011filsiniz. O y\u00fczden zaman\u0131 biraz daha ileri alal\u0131m&#8230; NYC\u2019de saat 16.00 oldu\u011funda, \u0130stanbul saati gece yar\u0131s\u0131n\u0131 g\u00f6sterecek\u2026 Yani New York\u2019ta aktif olman\u0131z gereken saatte \u0130stanbullu bedeninizin \u00e7oktan uykusu gelmi\u015f olacak!<\/p>\n<p>Belki birka\u00e7 g\u00fcnl\u00fck k\u0131sa bir tatil veya toplant\u0131 i\u00e7in New York\u2019tas\u0131n\u0131z; ne yapacaks\u0131n\u0131z? Kontrol\u00fc bedeninize b\u0131rak\u0131rsan\u0131z\u00a0<strong>biyolojik saat<\/strong><strong>inizin yeni duruma uyumlanmas\u0131 8 saatlik zaman dilimi fark\u0131 i\u00e7in 4-5 g\u00fcn gibi bir s\u00fcreyi al\u0131r<\/strong>\u00a0\u2013 ki bu s\u00fcreyi jet-lag semptomlar\u0131yla ge\u00e7irmek \u00e7ok can s\u0131k\u0131c\u0131 olacakt\u0131r!<\/p>\n<p>Normalde v\u00fccudun\u00a0<strong>biyolojik saat<\/strong>i yerel saatle uyumlu olur. V\u00fccudun yeni d\u00fczene uyumlanmas\u0131 ise biyolojik saatin tekrar kurulmas\u0131yla m\u00fcmk\u00fcn olur. Biyolojik saat beynimizdeki epifiz denilen mercimek b\u00fcy\u00fckl\u00fc\u011f\u00fcndeki\u00a0bez taraf\u0131ndan salg\u0131lanan\u00a0<strong>melatonin hormonu<\/strong>sayesinde d\u00fczenlenir, bedenimiz gece-g\u00fcnd\u00fcz fark\u0131n\u0131 bu \u015fekilde ay\u0131rt edebilir. Geceleri karanl\u0131kta melatonin d\u00fczeyleri artar, sabah \u0131\u015f\u0131kla birlikte azal\u0131r. Bu durum, beslenme d\u00fczeni, i\u015ftah, barsak hareketleri, kan bas\u0131nc\u0131 ve v\u00fccut \u0131s\u0131s\u0131 gibi bir\u00e7ok v\u00fccut fonksiyonunu etkiler.<\/p>\n<p><strong>Jet-lag belirtileri nelerdir?<\/strong><\/p>\n<ul>\n<li><strong>Uykusuzluk ba\u015fta olmak \u00fczere, uyku d\u00fczeninde bozukluklar ve yorgunluk esas problemi olu\u015fturur<\/strong>.<\/li>\n<li>Halsizlik, kab\u0131zl\u0131k veya ishal gibi barsak bozukluklar\u0131, i\u015ftah kayb\u0131, kendini k\u00f6t\u00fc hissetme, gerginlik, konsantrasyon g\u00fc\u00e7l\u00fc\u011f\u00fc, ba\u015f a\u011fr\u0131s\u0131, haf\u0131za bozukluklar\u0131, kan bas\u0131nc\u0131ndaki oynamalar, adet d\u00fczensizli\u011fi, bulant\u0131, v\u00fccut direncinde azalma g\u00f6r\u00fclebilecek ek problemlerdir.<\/li>\n<\/ul>\n<p><strong>Jet-lag en \u00e7ok kimlerde g\u00f6r\u00fcl\u00fcr?<\/strong><\/p>\n<ul>\n<li>Hemen herkes az ya da \u00e7ok bu durumdan etkilenir.<\/li>\n<li>Uyku saatleri d\u00fczenli olan ki\u015filer; yorgun, uykusuz, az su i\u00e7en, 60 ya\u015f \u00fcst\u00fc, kronik hastal\u0131klar\u0131 nedeniyle genel durumu k\u00f6t\u00fc olan ki\u015filer daha \u00e7ok etkilenir.<\/li>\n<li>\u00c7ocuklar g\u00fcn\u00fcn farkl\u0131 saatlerinde uyuyabildikleri i\u00e7in daha az etkilenirler.<\/li>\n<li><strong>Jet-lag etkisi; ka\u00e7 zaman dilimi (time-zone) a\u015f\u0131ld\u0131\u011f\u0131 ve hangi y\u00f6ne (<u>do\u011fu-bat\u0131<\/u>) gidildi\u011fine ba\u011fl\u0131 olarak artar ya da azal\u0131r.<\/strong>\u00a0Do\u011fuya do\u011fru u\u00e7man\u0131n yaratt\u0131\u011f\u0131 s\u0131k\u0131nt\u0131 bat\u0131ya u\u00e7maya g\u00f6re daha fazlad\u0131r.<\/li>\n<li>Uzun u\u00e7u\u015fa ba\u011fl\u0131 olu\u015fabilecek yak\u0131nmalar da jet-lag s\u00fcresini ve \u015fiddetini etkiler;\u00a0u\u00e7akta yeterli\u00a0uyuyamama, d\u00fc\u015f\u00fck oksijen bas\u0131nc\u0131na maruz kalma, saatlerce s\u00fcrekli oturma, d\u00fczensiz zamanlarda yenilen yiyecekler, kabin i\u00e7i nem oran\u0131n\u0131n d\u00fc\u015f\u00fck olmas\u0131na ba\u011fl\u0131 s\u0131v\u0131 kayb\u0131 etkileri, alkol ve kafein al\u0131m\u0131 vb.<\/li>\n<\/ul>\n<p><strong>Jet-lag\u2019la ba\u015f etmek i\u00e7in ne yapabiliriz?<\/strong><\/p>\n<ul>\n<li>Jet-lag ile ba\u015f etmenin, yani yeni saat dilimine h\u0131zla adapte olman\u0131n en \u00f6nemli kural\u0131;\u00a0<strong>yeni zaman dilimine uygun ya\u015famakt\u0131r.\u00a0<\/strong>Var\u0131\u015f noktan\u0131zda yeni saat d\u00fczenine uygun olarak yata\u011fa girmeniz, uyanman\u0131z, yemek yemeniz ve \u00e7al\u0131\u015fma d\u00fczeninizi ayarlaman\u0131z gerekir.<\/li>\n<li>Seyahat \u00f6ncesinde gidilecek y\u00f6ne uygun olarak yap\u0131lan<strong>\u00a0planlama de\u011fi\u015fiklikleri<\/strong>\u00a0etkili olacakt\u0131r. V\u00fccut saatini al\u0131\u015ft\u0131rmaya birka\u00e7 g\u00fcn \u00f6nceden ba\u015flayabilirsiniz; bat\u0131ya gidilecekse her zamankinden 1-2 saat ge\u00e7, do\u011fuya gidilecekse 1-2 saat erken yat\u0131p erken uyanmak uyumu kolayla\u015ft\u0131r\u0131r.<\/li>\n<li>\u0130ns\u00fclin, tansiyon hap\u0131 vb. ila\u00e7lar kullan\u0131yorsan\u0131z,\u00a0<strong>ila\u00e7lar\u0131n ge\u00e7i\u015f \u015fekli<\/strong>\u00a0i\u00e7in doktorunuza dan\u0131\u015fmal\u0131s\u0131n\u0131z.<\/li>\n<li>Seyahatten bir g\u00fcn \u00f6nce, seyahat s\u0131ras\u0131nda ve bir g\u00fcn sonras\u0131nda\u00a0<strong>alkol<\/strong>\u00a0al\u0131m\u0131ndan ka\u00e7\u0131nmal\u0131s\u0131n\u0131z. Alkol, v\u00fccutta s\u0131v\u0131 kayb\u0131na, uyku bozukluklar\u0131na ve bulant\u0131ya\u00a0 sebebiyet verebilir.<\/li>\n<li>Alkol gibi\u00a0<strong>kafein<\/strong>\u00a0al\u0131m\u0131ndan da ka\u00e7\u0131nmal\u0131s\u0131n\u0131z; benzer sorunlara yol a\u00e7t\u0131\u011f\u0131 gibi seyahatle ilgili gerginli\u011fi (u\u00e7u\u015f fobisi vs. gibi sorunlar\u0131) art\u0131racakt\u0131r.<\/li>\n<li>U\u00e7aktaki d\u00fc\u015f\u00fck nem oran\u0131 ve susuzlu\u011fa ba\u011fl\u0131 t\u00fcm olumsuzluklarla ba\u015f etmek i\u00e7in olmazsa olmaz \u015fart,\u00a0<strong>bol su\u00a0<\/strong>i\u00e7ilmesidir.<\/li>\n<li>Uzun u\u00e7u\u015flarda gidilecek yerin saatine uygun olarak\u00a0<strong>u\u00e7ak i\u00e7erisinde\u00a0karartma<\/strong>\u00a0yap\u0131lmas\u0131 v\u00fccut saatinin adaptasyonuna yard\u0131mc\u0131 olur.<\/li>\n<li><strong>Seyahat esnas\u0131nda rahat k\u0131yafetler giymek<\/strong>\u00a0ve en az\u0131ndan saat ba\u015f\u0131 bacaklar\u0131\u00a0<strong>hareket<\/strong>\u00a0ettirmek, u\u00e7a\u011f\u0131n i\u00e7inde dola\u015fmak; derin ven trombozu, pulmoner emboli gibi hareketsizli\u011fe ba\u011fl\u0131 olu\u015fabilecek riskleri ortadan kald\u0131r\u0131rken, jet-lag ile ba\u015f edebilmeniz i\u00e7in zihninizi ve bedeninizi de din\u00e7 tutacakt\u0131r.<\/li>\n<li>Baz\u0131 ki\u015filer v\u00fccudu ve metabolizmay\u0131 uyku konumuna haz\u0131r hale getirmek i\u00e7in\u00a0<strong>melatonin\u00a0<\/strong>kullan\u0131rlar. Melatonin uyku ilac\u0131 de\u011fildir. Kullanan ki\u015filer jet-lag\u2019\u0131 daha hafif ve k\u0131sa s\u00fcrede atlatabildiklerini s\u00f6ylemektedir; ancak bu konuyla ilgili hen\u00fcz yeterli say\u0131da \u00e7al\u0131\u015fma yap\u0131lmam\u0131\u015ft\u0131r. Kan suland\u0131r\u0131c\u0131 etkiye sahip ila\u00e7 alanlarda, epilepsi hastalar\u0131nda dikkatli kullan\u0131lmal\u0131d\u0131r<strong>.\u00a0<\/strong>K\u0131sacas\u0131;<strong>\u00a0melatonini doktorunuza dan\u0131\u015fmadan kullanmamal\u0131s\u0131n\u0131z.<\/strong><\/li>\n<li>Baz\u0131 yolcular\u00a0<strong>uyku ila\u00e7lar\u0131<\/strong>ndan da fayda g\u00f6rebilmektedir ancak birka\u00e7 g\u00fcnden uzun kullan\u0131mlarda al\u0131\u015fkanl\u0131k yapabilecekleri i\u00e7in pek \u00f6nerilmemektedir.<\/li>\n<\/ul>\n<p>Hepinize jet-lag\u2019siz uzun ve sa\u011fl\u0131kl\u0131 u\u00e7u\u015flar dilerim.<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Kaynak : <a href=\"https:\/\/blog.turkishairlines.com\/tr\/faydali-bilgiler\/32\/jet-lag\">Turkish Airlines Blog<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bu yaz\u0131mda sizlere seyahat tutkunlar\u0131n\u0131n kabusu olan ve \u201cjet-lag\u201d olarak bilinen durumdan bahsetmek istiyorum. Jet-lag,\u00a0v\u00fccudun i\u00e7 saatiyle var\u0131lan yerin saatinin uyu\u015fmamas\u0131 ve v\u00fccudun bocalamas\u0131\u00a0durumu olarak \u00f6zetlenebilir. \u00d6rne\u011fin: Can\u0131n\u0131z u\u00e7a\u011fa atlay\u0131p New York\u2019a gitmek istedi, T\u00fcrk Hava Yollar\u0131\u2019n\u0131n TK3 sefer say\u0131l\u0131 A330 u\u00e7a\u011f\u0131yla sabah 07.25\u2019te \u0130stanbul\u2019dan hareket ettiniz. U\u00e7aktan indi\u011finizde yerel saat hen\u00fcz \u00f6\u011flen 11.30 civar\u0131ndayken, kolunuzdaki saat ise 18.30\u2019u g\u00f6steriyor. \u015eimdilik sorun yok, hen\u00fcz jet-lag sendromuna yakaland\u0131\u011f\u0131n\u0131z\u0131n fark\u0131nda de\u011filsiniz. O y\u00fczden zaman\u0131 biraz daha ileri alal\u0131m&#8230; NYC\u2019de saat 16.00 oldu\u011funda, \u0130stanbul saati gece yar\u0131s\u0131n\u0131 g\u00f6sterecek\u2026 Yani New York\u2019ta aktif olman\u0131z gereken saatte \u0130stanbullu bedeninizin \u00e7oktan uykusu gelmi\u015f olacak! Belki birka\u00e7 g\u00fcnl\u00fck k\u0131sa bir tatil veya toplant\u0131 i\u00e7in New York\u2019tas\u0131n\u0131z; ne yapacaks\u0131n\u0131z? Kontrol\u00fc bedeninize b\u0131rak\u0131rsan\u0131z\u00a0biyolojik saatinizin yeni duruma uyumlanmas\u0131 8 saatlik zaman dilimi fark\u0131 i\u00e7in 4-5 g\u00fcn gibi bir s\u00fcreyi al\u0131r\u00a0\u2013 ki bu s\u00fcreyi jet-lag semptomlar\u0131yla ge\u00e7irmek \u00e7ok can s\u0131k\u0131c\u0131 olacakt\u0131r! Normalde v\u00fccudun\u00a0biyolojik saati yerel saatle uyumlu olur. V\u00fccudun yeni d\u00fczene [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_focus_keyword":"","rank_math_description":"","footnotes":""},"categories":[31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>JET-LAG Nedir ? - Gezebildi\u011fin Kadar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gezebildiginkadar.com\/jet-lag-nedir\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"JET-LAG Nedir ? - Gezebildi\u011fin Kadar\" \/>\n<meta property=\"og:description\" content=\"Bu yaz\u0131mda sizlere seyahat tutkunlar\u0131n\u0131n kabusu olan ve \u201cjet-lag\u201d olarak bilinen durumdan bahsetmek istiyorum. Jet-lag,\u00a0v\u00fccudun i\u00e7 saatiyle var\u0131lan yerin saatinin uyu\u015fmamas\u0131 ve v\u00fccudun bocalamas\u0131\u00a0durumu olarak \u00f6zetlenebilir. \u00d6rne\u011fin: Can\u0131n\u0131z u\u00e7a\u011fa atlay\u0131p New York\u2019a gitmek istedi, T\u00fcrk Hava Yollar\u0131\u2019n\u0131n TK3 sefer say\u0131l\u0131 A330 u\u00e7a\u011f\u0131yla sabah 07.25\u2019te \u0130stanbul\u2019dan hareket ettiniz. U\u00e7aktan indi\u011finizde yerel saat hen\u00fcz \u00f6\u011flen 11.30 civar\u0131ndayken, kolunuzdaki saat ise 18.30\u2019u g\u00f6steriyor. \u015eimdilik sorun yok, hen\u00fcz jet-lag sendromuna yakaland\u0131\u011f\u0131n\u0131z\u0131n fark\u0131nda de\u011filsiniz. O y\u00fczden zaman\u0131 biraz daha ileri alal\u0131m&#8230; NYC\u2019de saat 16.00 oldu\u011funda, \u0130stanbul saati gece yar\u0131s\u0131n\u0131 g\u00f6sterecek\u2026 Yani New York\u2019ta aktif olman\u0131z gereken saatte \u0130stanbullu bedeninizin \u00e7oktan uykusu gelmi\u015f olacak! Belki birka\u00e7 g\u00fcnl\u00fck k\u0131sa bir tatil veya toplant\u0131 i\u00e7in New York\u2019tas\u0131n\u0131z; ne yapacaks\u0131n\u0131z? Kontrol\u00fc bedeninize b\u0131rak\u0131rsan\u0131z\u00a0biyolojik saatinizin yeni duruma uyumlanmas\u0131 8 saatlik zaman dilimi fark\u0131 i\u00e7in 4-5 g\u00fcn gibi bir s\u00fcreyi al\u0131r\u00a0\u2013 ki bu s\u00fcreyi jet-lag semptomlar\u0131yla ge\u00e7irmek \u00e7ok can s\u0131k\u0131c\u0131 olacakt\u0131r! Normalde v\u00fccudun\u00a0biyolojik saati yerel saatle uyumlu olur. 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Jet-lag,\u00a0v\u00fccudun i\u00e7 saatiyle var\u0131lan yerin saatinin uyu\u015fmamas\u0131 ve v\u00fccudun bocalamas\u0131\u00a0durumu olarak \u00f6zetlenebilir. \u00d6rne\u011fin: Can\u0131n\u0131z u\u00e7a\u011fa atlay\u0131p New York\u2019a gitmek istedi, T\u00fcrk Hava Yollar\u0131\u2019n\u0131n TK3 sefer say\u0131l\u0131 A330 u\u00e7a\u011f\u0131yla sabah 07.25\u2019te \u0130stanbul\u2019dan hareket ettiniz. U\u00e7aktan indi\u011finizde yerel saat hen\u00fcz \u00f6\u011flen 11.30 civar\u0131ndayken, kolunuzdaki saat ise 18.30\u2019u g\u00f6steriyor. \u015eimdilik sorun yok, hen\u00fcz jet-lag sendromuna yakaland\u0131\u011f\u0131n\u0131z\u0131n fark\u0131nda de\u011filsiniz. O y\u00fczden zaman\u0131 biraz daha ileri alal\u0131m&#8230; NYC\u2019de saat 16.00 oldu\u011funda, \u0130stanbul saati gece yar\u0131s\u0131n\u0131 g\u00f6sterecek\u2026 Yani New York\u2019ta aktif olman\u0131z gereken saatte \u0130stanbullu bedeninizin \u00e7oktan uykusu gelmi\u015f olacak! Belki birka\u00e7 g\u00fcnl\u00fck k\u0131sa bir tatil veya toplant\u0131 i\u00e7in New York\u2019tas\u0131n\u0131z; ne yapacaks\u0131n\u0131z? Kontrol\u00fc bedeninize b\u0131rak\u0131rsan\u0131z\u00a0biyolojik saatinizin yeni duruma uyumlanmas\u0131 8 saatlik zaman dilimi fark\u0131 i\u00e7in 4-5 g\u00fcn gibi bir s\u00fcreyi al\u0131r\u00a0\u2013 ki bu s\u00fcreyi jet-lag semptomlar\u0131yla ge\u00e7irmek \u00e7ok can s\u0131k\u0131c\u0131 olacakt\u0131r! Normalde v\u00fccudun\u00a0biyolojik saati yerel saatle uyumlu olur. 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