{"id":266644,"date":"2021-06-16T13:22:21","date_gmt":"2021-06-16T11:22:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=266644"},"modified":"2022-09-22T17:10:24","modified_gmt":"2022-09-22T15:10:24","slug":"zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/","title":{"rendered":"Za\u0161to ste uvijek umorni? 7 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#1_Vasa_je_prehrana_losa\" title=\"1. Va\u0161a je prehrana lo\u0161a\">1. Va\u0161a je prehrana lo\u0161a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#2_Premalo_se_ili_previse_krecete\" title=\"2. Premalo se ili previ\u0161e kre\u0107ete\">2. Premalo se ili previ\u0161e kre\u0107ete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#3_Ne_znate_planirati\" title=\"3. Ne znate planirati\">3. Ne znate planirati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#4_Slabo_spavate\" title=\"4. Slabo spavate\">4. Slabo spavate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#5_Nedostaje_vam_vitamina_ili_minerala\" title=\"5. Nedostaje vam vitamina ili minerala\">5. Nedostaje vam vitamina ili minerala<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#6_Vrijeme_utjece_na_vas\" title=\"6. Vrijeme utje\u010de na vas\">6. Vrijeme utje\u010de na vas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#7_Kronicno_ste_bolesni\" title=\"7. Kroni\u010dno ste bolesni\">7. Kroni\u010dno ste bolesni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vra\u0107ate li se redovito s posla osje\u0107aju\u0107i se kao da nemate energije ni za \u0161to, a \u010di\u0161\u0107enje ili vje\u017ebanje izgledaju kao ne\u0161to iz znanstveno-fantasti\u010dnog filma? Ili se ujutro prvo probudite bez energije? Niste sami. Svi su se ve\u0107 osje\u0107ali tako. Ali ne radi se o bilo kakvom umoru. Razlika je u tome osje\u0107ate li to nakon napornog treninga snage gdje ste podigli nekoliko tona utega ili se on <strong>redovito pojavljuje, a nemate pojma za\u0161to.<\/strong><\/p>\n\n\n\n<p>U dana\u0161njem \u010dlanku razgovarat \u0107emo o <strong>7 naj\u010de\u0161\u0107ih uzroka umora i otkriti kako se s njima boriti<\/strong> tako da ponovno budete puni energije i s obnovljenom \u017eivotnom radosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-vasa-je-prehrana-losa\"><span class=\"ez-toc-section\" id=\"1_Vasa_je_prehrana_losa\"><\/span>1. Va\u0161a je prehrana lo\u0161a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ono \u0161to jedete bitno utje\u010de na to kako se osje\u0107ate. To je poput automobila. Ne mo\u017eete o\u010dekivati da \u0107e raditi kako treba ako ga &#8220;hranite&#8221; gorivom lo\u0161e kvalitete. Ako svoju prehranu gradite na <strong>komercijalnoj visoko prera\u0111enoj hrani,<\/strong> unos hrane sastojat \u0107e se od hrane s velikom energetskom gusto\u0107om i, obrnuto, niskom hranjivom gusto\u0107om. Kako to shvatiti? U praksi to zna\u010di da s tim obrocima dobivate <strong>visoku koli\u010dinu kalorija u relativno malom volumenu<\/strong>, koja dolazi od \u0161e\u0107era, rafiniranih ugljikohidrata i nekvalitetnih masti. Stoga time ne\u0107emo ni\u0161ta posti\u0107i. Uz to, obi\u010dno sadr\u017ee relativno malo vlakana i <strong>mikronutrijenata,<\/strong> poput vitamina ili minerala. Njihov nedostatak opet mo\u017ee biti povezan s umorom, kao i pretilo\u0161\u0107u, \u0161to nije neobi\u010dno za ljude koji jedu ovu vrstu hrane. Ultra prera\u0111ena hrana bogata \u0161e\u0107erom i mastima stimulira centar nagra\u0111ivanja u mozgu. Zbog toga se lako prejedaju, \u0161to mo\u017ee dovesti do debljanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mislite da ovo definitivno nije va\u0161 slu\u010daj, jer<strong> jedete uglavnom zdravu hranu?<\/strong> Ako ste osjetljiviji na ugljikohidrate, mogu\u0107e je da ne\u0107ete izbje\u0107i umor nakon jela, \u010dak i ako jedete zdravu hranu. Ako si za doru\u010dak priu\u0161tite veliku porciju <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" aria-label=\"zobenih pahuljica (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zobenih pahuljica<\/a><\/span> mo\u017ee do\u0107i do ve\u0107eg osloba\u0111anja inzulina, a time i do <strong>naglog pada \u0161e\u0107era u krvi, \u0161to \u0107e uzrokovati umor<\/strong>. Ovo lu\u010denje inzulina mo\u017ee uzrokovati da vi\u0161e triptofana u\u0111e u mozak. Utje\u010de na proizvodnju hormona serotonina i melatonina, \u0161to zauzvrat mo\u017ee biti povezano s va\u0161im umorom. Na\u017ealost, ne\u0107ete si pomo\u0107i ako odlu\u010dite zamijeniti ugljikohidrate u hrani mastima. Ovom makronutrijentu treba <strong>najvi\u0161e vremena da se probavi, \u0161to mo\u017ee izazvati osje\u0107aj te\u017eine i sitosti.<\/strong> <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako izbje\u0107i pad energije nakon jela, ne biste trebali propustiti na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-se-osjecate-umorno-nakon-jela-i-kako-to-izbjeci\/\" target=\"_blank\" aria-label=\"Za\u0161to vam se doga\u0111a pad energije nakon jedenja i kako to izbje\u0107i? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to vam se doga\u0111a pad energije nakon jedenja i kako to izbje\u0107i?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg\" alt=\"Kako izbje\u0107i pad energije nakon jela?\" class=\"wp-image-248903\" width=\"843\" height=\"562\" title=\"Kako izbje\u0107i pad energije nakon jela?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"umor-takoder-moze-biti-povezan-s-intolerancijom-na-hranu-ili-velicinom-porcije\">Umor tako\u0111er mo\u017ee biti povezan s intolerancijom na hranu ili veli\u010dinom porcije<\/h3>\n\n\n\n<p>Uz gore navedene razloge, odre\u0111ena hrana tako\u0111er mo\u017ee uzrokovati nedostatak energije nakon jela, posebice u slu\u010daju intolerancije. Umor \u010desto poga\u0111a ljude koji pate od <strong>intolerancije na gluten ili celijakije<\/strong>. Uz lije\u010dnika, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/dna-test-metabolism-and-lifestyle-geneplanet.html\" target=\"_blank\" aria-label=\"samodijagnosti\u010dki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">samodijagnosti\u010dki<\/a><\/span> test mo\u017ee pomo\u0107i u otkrivanju pravilnog pridr\u017eavanja prehrane bez glutena ili otkrivanju ili dijagnosticiranju ovog problema. <span style=\"color: #ff6600\">[3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, osim velikih porcija, ne smijemo zaboraviti i <strong>premale porcije<\/strong> koje tako\u0111er mogu dovesti do umora. \u010cesto se ovo stanje javlja kod ljudi koji odlu\u010de smr\u0161avjeti i uspostave preveliki <span style=\"color: #ff6600\">kalorijski deficit<\/span>. To \u0107e onda <strong>uzrokovati nedostatak energije za uobi\u010dajene svakodnevne aktivnosti.<\/strong> Na kraju, ovo ograni\u010denje mo\u017ee imati puno ozbiljnije posljedice, \u0161to vam je ve\u0107 poznato iz \u010dlanka posve\u0107enog <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" target=\"_blank\" aria-label=\"\u017eenskoj sportskoj trijadi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eenskoj sportskoj trijadi<\/a><\/span>. Da biste izbjegli ove probleme i ipak izgubili kilograme, preporu\u010dujemo vam da koristite na\u0161 kalkulator unosa energije koji \u0107e vam pomo\u0107i da izra\u010dunate i kalorije i makronutrijente.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/4xPuKrT2YBFpO7LzwSnL63VbryQl57ZzlwBsh0rlEDSTCYDW-JrouY3a5ootcQia53joWRon8ydhC6ipea_8OQQRCegYprs1qMVTt6aGh4EJfl4DM35uryYTzCuCHHwKEII89bx9\" alt=\"Kako se zdravo hraniti?\" title=\"Kako se zdravo hraniti?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Me\u0111utim, jednako je va\u017eno po\u0161tivanje re\u017eima pijenja i <strong>dovoljna hidratacija.<\/strong> U odrasloj dobi 55 &#8211; 70 % tjelesne te\u017eine \u010dini voda, a <strong>umor je samo jedan od mnogih simptoma dehidracije.<\/strong> Dnevni unos teku\u0107ine trebao bi biti izme\u0111u <strong>30 &#8211; 45 ml<\/strong> po kilogramu tjelesne te\u017eine. U vru\u0107im ljetnim danima i tijekom sportskih aktivnosti, ukupna potreba za teku\u0107inama mo\u017ee se jo\u0161 pove\u0107ati, pa to mora biti uzeto u obzir. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesavanje-problema-s-prehranom\">Rje\u0161avanje problema s prehranom<\/h3>\n\n\n\n<p>Pazite da va\u0161a prehrana sadr\u017ei <strong>\u0161to manje ultra prera\u0111ene hrane<\/strong> koja ima minimalan udio hranjivih sastojaka. Usredoto\u010dite se na <strong>svje\u017ee sastojke, jedite puno vo\u0107a i povr\u0107a<\/strong>, dr\u017eite uravnote\u017een omjer svih makronutrijenata i <strong>sjetite se njihova unosa tijekom dana, a veli\u010dina porcija<\/strong> tako\u0111er igra ulogu. Zato poku\u0161ajte redovito jesti i ne prejedati se. O\u010diti dio zdrave prehrane je i re\u017eim pijenja koji se temelji na svje\u017eoj vodi. Ako stvarno \u017eelite smr\u0161avjeti, <strong>ne ulazite u krajnosti,<\/strong> izra\u010dunajte svoj optimalni unos energije i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"poku\u0161ajte se hraniti zdravije (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poku\u0161ajte se hraniti zdravije<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da se i dalje osje\u0107ate lo\u0161e nakon odre\u0111ene hrane, poku\u0161ajte sami istra\u017eiti gdje je problem. Mo\u017eete <strong>zapisati svoju prehranu zajedno s osje\u0107ajima i manifestacijama koje je hrana izazvala.<\/strong> Ako se sumnja na ozbiljniji problem, nemojte se bojati potra\u017eiti savjet lije\u010dnika.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5951,28621,42895,28554,49306,49300,6322,29401,34207,7974,6177,28393,7968\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-premalo-se-ili-previse-krecete\"><span class=\"ez-toc-section\" id=\"2_Premalo_se_ili_previse_krecete\"><\/span>2. Premalo se ili previ\u0161e kre\u0107ete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Provodite li svako popodne i ve\u010der na kau\u010du jer ste iscrpljeni od posla? Vrlo vjerojatno je ova <strong>(ne)aktivnost pravi uzrok va\u0161eg umora.<\/strong> Od cijelog dana sjedenja za ra\u010dunalom i razmi\u0161ljanja, \u010dovjek je \u010desto mentalno umorniji. Fizi\u010dka aktivnost mo\u017ee biti izvrstan na\u010din da se rije\u0161ite umora i pove\u0107ate <strong><a href=\"https:\/\/gymbeam.hr\/blog\/9-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/\" target=\"_blank\" aria-label=\"subjektivnu koli\u010dinu energije koja se osje\u0107a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">subjektivnu koli\u010dinu energije koja se osje\u0107a<\/a>.<\/strong> To potvr\u0111uju i studije usmjerene na ljude sa neaktivnim \u017eivotnim stilom, u kojima su im istra\u017eiva\u010di odredili da se bave redovitom aktivno\u0161\u0107u. Ti su ljudi tada imali <strong>zna\u010dajan porast energije i smanjenje umora.<\/strong> <span style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opet, mo\u017eda \u0107ete osje\u0107ati da vas se ovo ne ti\u010de, jer svakodnevno radite na sebi. Me\u0111utim, <strong>pretjerani trening je jo\u0161 jedan uzrok umora<\/strong> i nedostatka energije. Ako intenzivno vje\u017ebate, va\u0161a nesklonost treniranju se pove\u0107ava, gubite motivaciju, umorni ste i \u010dini se da se va\u0161i rezultati ne pobolj\u0161avaju, tada ste se mo\u017eda upravo susreli s pretrenirano\u0161\u0107u. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Saznajte vi\u0161e o ovom problemu u \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/pretreniranost-cinjenica-ili-mit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pretreniranost: \u010dinjenica ili mit?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesavanje-problema-s-kretanjem\">Rje\u0161avanje problema s kretanjem<\/h3>\n\n\n\n<p>Naju\u010dinkovitije rje\u0161enje nedostatka vje\u017ebe nije razmi\u0161ljanje o tome da ne \u017eelite vje\u017ebati, ve\u0107 samo <strong>ustajanje i kretanje<\/strong>. Nije va\u017eno ako idete tr\u010dati, voziti bicikl, pro\u0161etati ili s prijateljima igrati partiju nogometa. Va\u017eno je <strong>redovito biti aktivan i ne provoditi cijelo vrijeme le\u017ee\u0107i.<\/strong> Vidjet \u0107ete da se va\u0161a nagrada u obliku priljeva endorfina (hormona koji uzrokuju dobro raspolo\u017eenje) od vje\u017ebanja isplati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako osje\u0107ate da imate upravo suprotan problem i mislite da bi va\u0161 umor mogao nastati zbog pretreniranosti, onda vam <strong>ne preostaje ni\u0161ta drugo nego krenuti malo lak\u0161e<\/strong>. Umjesto intenzivnog treninga, isprobajte <strong>laganu jogu<\/strong>. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg\" alt=\"Kako pristupiti umoru uzrokovanom pretjeranim treningom ili nedostatkom kretanja?\" class=\"wp-image-248924\" width=\"843\" height=\"562\" title=\"Kako pristupiti umoru uzrokovanom pretjeranim treningom ili nedostatkom kretanja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-ne-znate-planirati\"><span class=\"ez-toc-section\" id=\"3_Ne_znate_planirati\"><\/span>3. Ne znate planirati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biti sposoban dobro upravljati vremenom u po\u010detku mo\u017ee biti doista te\u0161ko. Me\u0111utim, ovo je <strong>u\u010dinkovita metoda koja \u0107e vam pomo\u0107i da odredite prioritete, smanjite razinu stresa, a time i umor<\/strong>. Uz to, na\u0107i \u0107ete vremena i za aktivnosti koje volite. Ako \u010desto osje\u0107ate umor, pod stresom ste, imate pote\u0161ko\u0107a s koncentracijom ili spavanjem, tada ste mo\u017eda upravo nai\u0161li na mogu\u0107i uzrok. Ova osvije\u0161tenost prvi je korak koji vam omogu\u0107uje da po\u010dnete raditi na promjenama. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"poboljsajte-upravljanje-vremenom\">Pobolj\u0161ajte upravljanje vremenom<\/h3>\n\n\n\n<p>Na po\u010detku svakog tjedna (ili dana) <strong>navedite sve aktivnosti<\/strong> kojima biste se \u017eeljeli baviti i podijelite ih u <strong>3 kategorije:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Hitno<\/strong> &#8211; ova kategorija uklju\u010duje <strong>najva\u017enije zadatke<\/strong> koji se ne mogu staviti po strani, odnosno odgoditi. Primjeri uklju\u010duju rok za predaju projekta na kojem radite \u0161est mjeseci ili posljednji mogu\u0107i dan za pla\u0107anje ra\u010duna za struju prije nego \u0161to vam bude isklju\u010dena. Idealno je izvr\u0161iti sve zadatke prije nego \u0161to postanu hitni. <strong>Hitni zadaci uzrokuju najvi\u0161e stresa.<\/strong><\/li><li><strong>Va\u017eno<\/strong> &#8211; u ovoj kategoriji nalazimo aktivnosti koje za nas imaju neko zna\u010denje. To mo\u017ee uklju\u010divati <strong>sportske aktivnosti ili sastanke.<\/strong> To istovremeno uklju\u010duje i stvari koje postaju hitne u slu\u010daju duljeg odga\u0111anja.<\/li><li><strong>Najmanje va\u017eno<\/strong> &#8211; u ovu su kategoriju uklju\u010dene aktivnosti koje ste upisali na popis aktivnosti, ali koje <strong>ne smatrate va\u017enima.<\/strong> Primjerice, peglanje ru\u010dnika mo\u017ee biti takva aktivnost &#8211; ako ih ne ispeglate, nema veze.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakon \u0161to podijelite svoje zadatke na ovaj na\u010din, rasporedite vrijeme kada ih \u017eelite izvr\u0161iti. Tako\u0111er, <strong>poku\u0161ajte izbje\u0107i da va\u017eni zadaci postanu hitni<\/strong>. Sigurno je manje stresno predati projekt tjedan dana ranije, a ne prepustiti ga posljednjem trenutku i nadati se da ne\u0107e biti tehni\u010dkih problema. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er vam mo\u017ee pomo\u0107i da <strong>ve\u0107e planove podijelite na manje dijelove<\/strong>, \u0161to \u0107e postizanje va\u0161eg cilja u\u010diniti manje izazovnim. To \u0107e vam tako\u0111er pove\u0107ati vjerojatnost da zapo\u010dnete izvr\u0161avanje zadatka. Tako\u0111er je dobro znati <strong>u koje doba dana ste najproduktivniji.<\/strong> Ovo vrijeme odvojite za najzahtjevnije zadatke. Njihovo ostvarenje bit \u0107e vam lak\u0161e i <strong>na kraju \u0107e vam trebati manje vremena.<\/strong> A ako stvari ne budu i\u0161le po planu, imajte na umu da nismo uvijek savr\u0161eni i <strong>normalno je ponekad pogrije\u0161iti.<\/strong> Nemojte se \u017eivcirati zbog toga i radije nau\u010dite iz te situacije. Vidjet \u0107ete da \u0107e vam sljede\u0107i put i\u0107i bolje. Ako nau\u010dite dobro upravljati svojim vremenom, vidjet \u0107ete da ste puno produktivniji, imate vi\u0161e vremena za aktivnosti u kojima u\u017eivate, pa \u010dak \u0107ete i smanjiti razinu stresa i umora koji osje\u0107ate. To \u0107e vam omogu\u0107iti da bolje spavate i svijet \u0107e opet postati ljep\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e savjeta za smanjenje stresa potra\u017eite u \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"Za\u0161to je stres opasan za nas i kako ga smanjiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg\" alt=\"Kako pristupiti u\u010dinkovitom upravljanju vremenom?\" class=\"wp-image-248938\" width=\"843\" height=\"562\" title=\"Kako pristupiti u\u010dinkovitom upravljanju vremenom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-slabo-spavate\"><span class=\"ez-toc-section\" id=\"4_Slabo_spavate\"><\/span>4. Slabo spavate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema mi\u0161ljenju Nacionalne zaklade za san i Svjetske zdravstvene organizacije, svaka bi odrasla osoba <strong>trebala spavati u prosjeku 7 &#8211; 9 sati svake no\u0107i<\/strong>. Nije dovoljno spavati pet sati dnevno tijekom radnog tjedna, a zatim to nadoknaditi provode\u0107i cijeli vikend u krevetu.<strong> Treba imati odre\u0111enu rutinu,<\/strong> a nagomilavanje deficita spavanja nije funkcionalno. Ova \u0107e neredovita rutina vjerojatnije zbuniti na\u0161a tijela, \u0161to mo\u017ee prouzro\u010diti umor. Me\u0111utim, mo\u017eda \u0107ete se osje\u0107ati isto \u010dak i nakon pretjeranog sna. Mo\u017eda ste nekada iz prve ruke iskusili kako je to probuditi se nakon 12 sati sna i jo\u0161 uvijek se osje\u0107ate kao da vas je pregazio parni valjak.&nbsp; <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesavanje-problema-sa-spavanjem\">Rje\u0161avanje problema sa spavanjem<\/h3>\n\n\n\n<p>Da biste izbjegli umor povezan s nedostatkom sna, prekomjernim ili <span style=\"color: #ff6600\">nekvalitetnim <\/span>spavanjem, dobro je usredoto\u010diti se na higijenu spavanja. Za po\u010detak bi vam moglo pomo\u0107i nekoliko na\u0161ih savjeta:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Idite u krevet svaki dan u isto vrijeme<\/strong> i ustanite otprilike u isto vrijeme, \u010dak i vikendom.<\/li><li>Planirajte da <strong>dnevno<\/strong> spavate najmanje <strong>izme\u0111u 7 i 9 sati.<\/strong><\/li><li>Vje\u017ebajte <strong>tehnike opu\u0161tanja kako biste lak\u0161e spavali.<\/strong> Mo\u017eete isprobati razli\u010dite vje\u017ebe disanja ili tehnike vizualizacije. <span style=\"color: #ff6600\">[13]<\/span><\/li><li>Poku\u0161ajte <strong>ne gledati u nijedan ekran<\/strong> poput telefona ili televizora prije spavanja ili podesite no\u0107ni na\u010din da zaslon ne svijetli plavo. To suzbija proizvodnju <span style=\"color: #ff6600\"><a aria-label=\"melatonina (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonina<\/a><\/span> koji je poznat i kao hormon spavanja. Posebne nao\u010dale namijenjene tome mogu donekle pomo\u0107i u blokiranju plavog svjetla. <span style=\"color: #ff6600\">[14-15]<\/span><\/li><li>Ako ste osjetljivi na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a><\/span>, izbjegavajte ga konzumirati popodne.<\/li><li>Izbjegavajte i<strong>ntenzivnu tjelesnu aktivnost prije spavanja.<\/strong><\/li><li>Spavajte u dobro<strong> prozra\u010denoj sobi<\/strong> koja se ne\u0107e pregrijati. Idealan raspon temperature je 15 &#8211; 18 \u00b0C.<\/li><li>Ulo\u017eite u <strong>kvalitetan madrac.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako mislite da je va\u0161 umor posljedica <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" aria-label=\"problema sa spavanjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">problema sa spavanjem<\/a>, <strong>poku\u0161ajte voditi dnevnik kako biste zabilje\u017eili kvalitetu svog spavanja<\/strong>, kao i svoje prehrane. Dok ovo pi\u0161ete, ne zaboravite na cjelokupni<strong> kontekst svog dana<\/strong> &#8211; jeste li vje\u017ebali, koliko ste radili, jeste li bili pod stresom, \u0161to ste jeli za ve\u010deru, o \u010demu ste bili razmi\u0161ljali kada ste oti\u0161li u krevet, takve stvari. Sve ove prividne <strong>sitnice mogu utjecati na rezultiraju\u0107u kvalitetu spavanja.<\/strong> Zahvaljuju\u0107i ovim bilje\u0161kama mo\u017eete otkriti da, naprimjer, pijenje alkohola nave\u010der ili rad no\u0107u nije dobro za vas, jer tada niste u stanju zaspati, odnosno kao da se mo\u017eete &#8220;isklju\u010diti&#8221; iz svega.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg\" alt=\"Kako brzo zaspati i dobro se naspavati?\" class=\"wp-image-248960\" width=\"843\" height=\"562\" title=\"Kako brzo zaspati i dobro se naspavati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-nedostaje-vam-vitamina-ili-minerala\"><span class=\"ez-toc-section\" id=\"5_Nedostaje_vam_vitamina_ili_minerala\"><\/span>5. Nedostaje vam vitamina ili minerala<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je spomenuto u to\u010dki o prehrani, <strong>nedostatak vitamina ili minerala<\/strong> tako\u0111er mo\u017ee biti jedan od uzroka va\u0161eg umora. To ne zna\u010di da ako svom tijelu ne date dovoljno<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" aria-label=\"Vitamina C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina C<\/a><\/span> u ponedjeljak, da u utorak ne\u0107ete ustati iz kreveta zbog umora. Me\u0111utim, morate voditi ra\u010duna o visokokvalitetnoj i raznolikoj prehrani koja \u0107e vam jam\u010diti dovoljan unos ovih tvari. Osobito je va\u017eno usredoto\u010diti se na svoj <strong>unos<\/strong>&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\"magnezija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a><\/span><\/strong>, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" aria-label=\"\u017eeljeza (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljeza<\/a><\/strong><\/span>, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" aria-label=\"vitamina C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a><\/strong><\/span>, <a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" aria-label=\"B2, B3, B5, B6 i B12. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">B2<\/span><\/strong>, <strong><span style=\"color: #ff6600\">B3<\/span><\/strong>, <strong><span style=\"color: #ff6600\">B5<\/span><\/strong>, <strong><span style=\"color: #ff6600\">B6<\/span><\/strong> <strong><span style=\"color: #ff6600\">i B12<\/span><\/strong>.<\/a> Upravo ovi vitamini i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\"minerali (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a><\/span> doprinose smanjenju umora i iscrpljenosti.<span style=\"color: #ff6600\"> [16-17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rjesavanje-nedostatka-vitamina-i-minerala\">Rje\u0161avanje nedostatka vitamina i minerala<\/h3>\n\n\n\n<p>Ako se pitate kolika vam je <strong>razina vitamina i minerala<\/strong>, mo\u017eete isprobati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/dna-test-vitamins-and-minerals-geneplanet.html\" target=\"_blank\" aria-label=\"samodijagnosti\u010dki test (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">samodijagnosti\u010dki test<\/a><\/span> ili zatra\u017eiti od svog lije\u010dnika odgovaraju\u0107i test. U slu\u010daju nedostatka odre\u0111ene komponente mogu\u0107e je to pobolj\u0161ati unosom prehrambenih dodataka. Me\u0111utim, <strong>uravnote\u017eena i raznolika prehrana je klju\u010dna, s naglaskom na puno vo\u0107a i povr\u0107a.<\/strong> Alternativno, mo\u017eete poku\u0161ati uklju\u010diti i&nbsp;<strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" aria-label=\"adaptogene (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogene<\/a><\/span><\/strong> koji poma\u017eu u smanjenju stresa i umora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-vrijeme-utjece-na-vas\"><span class=\"ez-toc-section\" id=\"6_Vrijeme_utjece_na_vas\"><\/span>6. Vrijeme utje\u010de na vas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probudite li se ikad ujutro na ki\u0161ni dan i ve\u0107 znate da <strong>ni\u0161ta nije kako treba &#8211; osje\u0107ate li se umorno, bez energije i ni\u0161ta vam se ne radi?<\/strong> Me\u0111utim, donekle sami sebi stvarate te osje\u0107aje zbog na\u010dina na koji pristupate ovoj situaciji. Za\u0161to biste imali lo\u0161 dan samo zato \u0161to je ki\u0161a? Poku\u0161ajte sagledati situaciju optimisti\u010dno i iskoristiti je <strong>maksimalno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kako-se-nositi-s-losim-raspolozenjem-pod-utjecajem-vremena\">Kako se nositi s lo\u0161im raspolo\u017eenjem pod utjecajem vremena?<\/h3>\n\n\n\n<p>Ako vani nije lijepo, shvatite to kao priliku da cijelo popodne provedete kod ku\u0107e pod dekom uz \u0161alicu \u010daja i svoju omiljenu knjigu. \u010cak i takvi trenuci <strong>mogu dobro utjecati na va\u0161u psihu i napuniti baterije za sljede\u0107ih nekoliko dana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se ne bojite <strong>ekstremnijih izazova,<\/strong> iskoristite ki\u0161u kao priliku da pomaknete svoje granice. \u0160to ka\u017eete na to da nabacite neku <strong>vodonepropusnu odje\u0107u i odete malo tr\u010dati?<\/strong> Vidjet \u0107ete da ipak nije tako lo\u0161e kao \u0161to ste zami\u0161ljali. Pogotovo u ljetnim danima takva aktivnost mo\u017ee biti i ugodno osvje\u017eenje. A osje\u0107aj da ste <strong>to u\u010dinili i nadma\u0161ili sami sebe<\/strong> zaista vrijedi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg\" alt=\"Kako biti optimisti\u010dan i ostati pozitivan u svim situacijama?\" class=\"wp-image-248977\" width=\"843\" height=\"563\" title=\"Kako biti optimisti\u010dan i ostati pozitivan u svim situacijama?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-kronicno-ste-bolesni\"><span class=\"ez-toc-section\" id=\"7_Kronicno_ste_bolesni\"><\/span>7. Kroni\u010dno ste bolesni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uz gore spomenute to\u010dke, \u010desti umor mogu uzrokovati i <strong>kroni\u010dne bolesti ili njihovo lije\u010denje.<\/strong> Naprimjer, tipi\u010dno je to dijabetes, bolest koja mo\u017ee uzrokovati porast razine \u0161e\u0107era. \u0161to je onda povezano s osje\u0107ajem umora, ni\u017eom koncentracijom i nedostatkom pa\u017enje. Me\u0111utim, ove su manifestacije \u010desto <strong>povezane s nezdravim na\u010dinom \u017eivota,<\/strong> \u0161to se \u010desto mo\u017ee vidjeti i kod pretilih ljudi. <span style=\"color: #ff6600\">[18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"postoji-li-neki-oblik-rjesavanja-toga\">Postoji li neki oblik rje\u0161avanja toga?<\/h3>\n\n\n\n<p>Kroni\u010dnih bolesti i redovito uzimanih lijekova mo\u017eda se ne\u0107e biti tako lako rije\u0161iti. Ako smatrate da su povezane s va\u0161im umorom, <strong>obavijestite svog lije\u010dnika<\/strong>. Me\u0111utim, opet, prilagodba prehrane i uklju\u010divanje vje\u017ebanja mogu u velikoj mjeri pomo\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste umorni nakon napornih treninga snage, ne brinite, to je normalno. Ako vas \u010desto poga\u0111a umor, a ne znate uzrok i to vam <strong>remeti svakodnevni \u017eivot,<\/strong> krajnje je vrijeme da ne\u0161to u\u010dinite po tom pitanju. Mo\u017eete po\u010deti odmah, naprimjer, izbacivanjem ultra prera\u0111enih namirnica iz prehrane i njihovom zamjenom <strong>kvalitetnom prehranom bogatom vo\u0107em i povr\u0107em<\/strong>. To \u0107e va\u0161em tijelu pru\u017eiti potrebne <strong>vitamine i minerale<\/strong>. Ne zanemarujte <strong>odr\u017eavanje unosa teku\u0107ine<\/strong> i poku\u0161ajte uklju\u010diti redovito vje\u017ebanje. Umor tako\u0111er mo\u017ee biti uzrokovan lo\u0161im spavanjem ili stresom. Stoga u\u010dinite sve \u0161to mo\u017eete kako biste svom tijelu pru\u017eili kvalitetan odmor no\u0107u i nau\u010dili kako bolje planirati dan. Ako vam ove promjene ne pomognu u \u017eivotu, poku\u0161ajte se posavjetovati sa svojim lije\u010dnikom o svom stanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li i vi neki zajam\u010deni na\u010din no\u0161enja s umorom? Podijelite ga u komentarima i ako vam se \u010dlanak svidio, ne zaboravite ga podijeliti sa svojim prijateljima. Mo\u017eda im mo\u017eete pomo\u0107i u rje\u0161avanju problema s dugotrajnim umorom.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Osje\u0107ate li se stalno umorno? U dana\u0161njem \u010dlanku predstavit \u0107emo 7 naj\u010de\u0161\u0107ih razloga za\u0161to nemate energije te \u0107emo ponuditi nekoliko jednostavnih rje\u0161enja za ovaj problem.<\/p>\n","protected":false},"author":100,"featured_media":249013,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6524,6872,7352,7562],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-266644","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-energija-hr","9":"tag-minerali-hr","10":"tag-prehrana-hr","11":"tag-vitamini-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za\u0161to ste uvijek umorni? 7 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se rije\u0161iti umora? 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