Menopozda g\u00fc\u00e7l\u00fc kemiklerin s\u0131rr\u0131n\u0131n 30’lu ya\u015flarda kazan\u0131lan sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klarda sakl\u0131 oldu\u011funu belirten Medicana Sa\u011fl\u0131k Grubu Beslenme ve Diyet Uzman\u0131 Sena Nur Do\u011fan, “Menopoz sonras\u0131 kemik kayb\u0131 ka\u00e7\u0131n\u0131lmaz de\u011fildir. Do\u011fru beslenme, yeterli kalsiyum ve D vitamini al\u0131m\u0131 ile d\u00fczenli egzersiz sayesinde kemik yo\u011funlu\u011fu korunabilir, osteoporoz riski \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131labilir” dedi.
\nMenopoz d\u00f6neminde ya\u015fanan hormonal de\u011fi\u015fimler yaln\u0131zca s\u0131cak basmalar\u0131 veya ruh hali de\u011fi\u015fiklikleriyle s\u0131n\u0131rl\u0131 kalm\u0131yor. \u00d6strojen hormonunun azalmas\u0131yla birlikte kemik y\u0131k\u0131m\u0131 h\u0131zlan\u0131rken, osteoporoz ve k\u0131r\u0131k riski de belirgin \u015fekilde art\u0131yor. Ancak uzmanlara g\u00f6re g\u00fc\u00e7l\u00fc kemiklerin temeli menopoz d\u00f6neminde de\u011fil, \u00e7ok daha erken ya\u015flarda at\u0131l\u0131yor. Kemik sa\u011fl\u0131\u011f\u0131n\u0131n ya\u015fam boyu s\u00fcrd\u00fcr\u00fclen do\u011fru al\u0131\u015fkanl\u0131klarla korunabilece\u011fini belirten Medicana International Ankara Hastanesi Menopoz Wellness Komitesi Beslenme ve Diyet Uzman\u0131 Sena Nur Do\u011fan, menopoz \u00f6ncesi ve sonras\u0131nda uygulanacak do\u011fru beslenme plan\u0131n\u0131n ilerleyen ya\u015flarda ya\u015fam kalitesini do\u011frudan etkiledi\u011fini s\u00f6yledi. Kad\u0131nlarda kemik k\u00fctlesinin yakla\u015f\u0131k 30 ya\u015f\u0131na kadar en y\u00fcksek seviyeye ula\u015ft\u0131\u011f\u0131n\u0131, bu ya\u015ftan sonra ise kemik yap\u0131m h\u0131z\u0131n\u0131n yava\u015flamaya ba\u015flad\u0131\u011f\u0131n\u0131 belirten Diyetisyen Sena Nur Do\u011fan, s\u00f6zlerine \u015f\u00f6yle devam etti:
\n“Premenopoz d\u00f6nemi, kemiklerin en g\u00fc\u00e7l\u00fc rezervini olu\u015fturdu\u011fu y\u0131llard\u0131r. Bu d\u00f6nemde yeterli kalsiyum ve protein t\u00fcketimi, D vitamini d\u00fczeylerinin korunmas\u0131 ve d\u00fczenli diren\u00e7 egzersizleri ilerleyen ya\u015flarda olu\u015fabilecek kemik kayb\u0131na kar\u015f\u0131 \u00f6nemli bir koruma sa\u011flar. Ne kadar g\u00fc\u00e7l\u00fc bir kemik k\u00fctlesi olu\u015fturulursa menopoz sonras\u0131nda ya\u015fanacak kay\u0131plar\u0131n etkisi de o kadar azal\u0131r. Kemik yap\u0131m\u0131ndaki yava\u015flama 40\u2019l\u0131 ya\u015flarla birlikte daha belirgin hale gelir. Menopoz sonras\u0131nda ise \u00f6strojen d\u00fczeylerindeki azalmaya ba\u011fl\u0131 olarak kemik kayb\u0131 h\u0131zlan\u0131r. Bu nedenle kemik sa\u011fl\u0131\u011f\u0131n\u0131 korumaya y\u00f6nelik \u00f6nlemlerin menopoz d\u00f6nemini beklemeden, gen\u00e7 ya\u015flardan itibaren benimsenmesi b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.”<\/p>\n
Kalsiyum tek ba\u015f\u0131na yeterli de\u011fil
\nKalsiyumun kemik sa\u011fl\u0131\u011f\u0131ndaki rol\u00fcn\u00fcn yaln\u0131zca kemik yap\u0131m\u0131yla s\u0131n\u0131rl\u0131 olmad\u0131\u011f\u0131n\u0131 belirten Diyetisyen Sena Nur Do\u011fan, v\u00fccuttaki kalsiyumun yakla\u015f\u0131k y\u00fczde 99\u2019unun kemik ve di\u015flerde depoland\u0131\u011f\u0131n\u0131, geri kalan k\u0131sm\u0131n\u0131n ise kas kas\u0131lmas\u0131, sinir iletimi ve kalbin d\u00fczenli \u00e7al\u0131\u015fmas\u0131 gibi hayati fonksiyonlarda g\u00f6rev ald\u0131\u011f\u0131n\u0131 s\u00f6yledi. Yeterli kalsiyum al\u0131nmad\u0131\u011f\u0131nda v\u00fccudun ihtiyac\u0131n\u0131 kemik depolar\u0131ndan kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 ifade eden Do\u011fan, \u015fu de\u011ferlendirmede bulundu:
\n“Kalsiyumu t\u00fcketmek kadar, v\u00fccudun onu do\u011fru \u015fekilde emebilmesi de b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. D vitamini ba\u011f\u0131rsaklardan kalsiyum emilimini art\u0131ran en \u00f6nemli fakt\u00f6rlerden biridir. Kolajen sentezinde g\u00f6rev alan C vitamini de kemik dayan\u0131kl\u0131l\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemli destekleyiciler aras\u0131nda yer al\u0131r. Yo\u011furt ve peynir gibi s\u00fct \u00fcr\u00fcnlerinin yan\u0131 s\u0131ra susam, tahin, badem, koyu ye\u015fil yaprakl\u0131 sebzeler, k\u0131l\u00e7\u0131\u011f\u0131yla t\u00fcketilen k\u00fc\u00e7\u00fck bal\u0131klar ve kalsiyumla zenginle\u015ftirilmi\u015f baz\u0131 bitkisel i\u00e7ecekler de g\u00fcnl\u00fck kalsiyum ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131na katk\u0131 sa\u011flar. Beslenmede \u00e7e\u015fitlilik olu\u015fturmak kemik sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen en \u00f6nemli ad\u0131mlardan biridir.”<\/p>\n
Ya\u015fam tarz\u0131 kemik sa\u011fl\u0131\u011f\u0131n\u0131 do\u011frudan etkiliyor
\nA\u015f\u0131r\u0131 tuz t\u00fcketimi, fazla miktarda kafein, sigara kullan\u0131m\u0131 ve hareketsiz ya\u015fam tarz\u0131n\u0131n kemik sa\u011fl\u0131\u011f\u0131n\u0131 olumsuz etkiledi\u011fini belirten Diyetisyen Sena Nur Do\u011fan, yaln\u0131zca tek bir besine odaklanman\u0131n yeterli olmayaca\u011f\u0131n\u0131 vurgulayarak, “\u00d6ncelikli hedef g\u00fcnl\u00fck kalsiyum ihtiyac\u0131n\u0131 do\u011fal besinlerle kar\u015f\u0131lamakt\u0131r. Ancak beslenmenin yetersiz kald\u0131\u011f\u0131, osteoporoz riskinin y\u00fcksek oldu\u011fu veya hekim taraf\u0131ndan eksiklik tespit edilen ki\u015filerde kalsiyum deste\u011fi planlanabilir. Gereksiz ve kontrols\u00fcz kullan\u0131lan destekler ise baz\u0131 bireylerde b\u00f6brek ta\u015f\u0131 riskini art\u0131rabilir. Menopoz kemiklerin ka\u00e7\u0131n\u0131lmaz olarak zay\u0131flad\u0131\u011f\u0131 bir d\u00f6nem de\u011fildir. Ya\u015fam\u0131n her d\u00f6neminde s\u00fcrd\u00fcr\u00fclen do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n, d\u00fczenli egzersiz ve yeterli kalsiyum al\u0131m\u0131; ileri ya\u015flarda ba\u011f\u0131ms\u0131z, aktif ve kaliteli bir ya\u015fam\u0131n en \u00f6nemli anahtarlar\u0131ndan biridir” diye konu\u015ftu.<\/p>\n
5.08.2026<\/p>\n","protected":false},"excerpt":{"rendered":"
Menopozda g\u00fc\u00e7l\u00fc kemiklerin s\u0131rr\u0131n\u0131n 30’lu ya\u015flarda kazan\u0131lan sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klarda sakl\u0131 oldu\u011funu belirten Medicana Sa\u011fl\u0131k Grubu Beslenme ve Diyet Uzman\u0131 Sena Nur Do\u011fan, “Menopoz sonras\u0131 kemik kayb\u0131 ka\u00e7\u0131n\u0131lmaz de\u011fildir. Do\u011fru beslenme, yeterli kalsiyum ve D vitamini al\u0131m\u0131 ile d\u00fczenli egzersiz sayesinde kemik yo\u011funlu\u011fu korunabilir, osteoporoz riski \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131labilir” dedi. Menopoz d\u00f6neminde ya\u015fanan hormonal de\u011fi\u015fimler yaln\u0131zca […]<\/p>\n","protected":false},"author":1,"featured_media":22308,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[6531,6532,6529,6528,6530],"class_list":["post-22307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kose-yazilari","tag-30lu-yaslarda","tag-gizli","tag-guclu-kemiklerin","tag-menopozda","tag-sirri"],"yoast_head":"\n