{"id":309707,"date":"2021-11-11T16:55:50","date_gmt":"2021-11-11T15:55:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309707"},"modified":"2022-10-24T14:02:20","modified_gmt":"2022-10-24T12:02:20","slug":"zasto-je-stres-opasan-i-kako-ga-smanjiti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/","title":{"rendered":"Za\u0161to je stres opasan i kako ga smanjiti?"},"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-je-stres-opasan-i-kako-ga-smanjiti\/#Sto_se_dogada_s_nasim_tijelom_kad_smo_pod_stresom\" title=\"\u0160to se doga\u0111a s na\u0161im tijelom kad smo pod stresom?\">\u0160to se doga\u0111a s na\u0161im tijelom kad smo pod stresom?<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#1_Bavite_se_sportom\" title=\"1. Bavite se sportom\">1. Bavite se sportom<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#2_Zapisite_svoje_osjecaje\" title=\"2. Zapi\u0161ite svoje osje\u0107aje\">2. Zapi\u0161ite svoje osje\u0107aje<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#3_Slusajte_glazbu\" title=\"3. Slu\u0161ajte glazbu\">3. Slu\u0161ajte glazbu<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#4_Budite_sa_svojim_voljenima\" title=\"4. Budite sa svojim voljenima\">4. Budite sa svojim voljenima<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#5_Planirajte_i_budite_produktivni\" title=\"5. Planirajte i budite produktivni\">5. Planirajte i budite produktivni<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#6_Pokusajte_sa_osvijescenoscu_i_prihvacanjem\" title=\"6. Poku\u0161ajte sa osvije\u0161\u0107eno\u0161\u0107u i prihva\u0107anjem\">6. Poku\u0161ajte sa osvije\u0161\u0107eno\u0161\u0107u i prihva\u0107anjem<\/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-je-stres-opasan-i-kako-ga-smanjiti\/#7_Sudjelujte_u_aktivnosti_koje_vas_cine_sretnima\" title=\"7. Sudjelujte u aktivnosti koje vas \u010dine sretnima\">7. Sudjelujte u aktivnosti koje vas \u010dine sretnima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/#8_Pokusajte_sa_suplementima\" title=\"8. Poku\u0161ajte sa suplementima\">8. Poku\u0161ajte sa suplementima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/#Koja_je_pouka\" title=\"Koja je pouka?\">Koja je pouka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\" data-rich-text-format-boundary=\"true\">Vjerojatno je svatko iskusio osje\u0107aj stezanja \u017eeluca prije va\u017enog testa ili prilikom pogleda na prili\u010dno optere\u0107eni dnevni raspored. Nije ni \u010dudo, jer stres je \u010dest dio na\u0161eg \u017eivota i vjerojatno se nikada ne\u0107e dogoditi da bismo svoj \u017eivot mogli \u017eivjeti potpuno bez njega. Me\u0111utim, potrebno je razlikovati s kakvim se stresom redovito susre\u0107emo. Kada je rije\u010d o kratkotrajnom stresu koji osoba osje\u0107a kada poku\u0161ava polo\u017eiti ispit u \u0161koli ili tijekom razgovora pred budu\u0107im poslodavcem, ovo stanje mo\u017ee joj \u010dak pomo\u0107i da se usredoto\u010di i postigne bolji uspjeh. Me\u0111utim, to se ne odnosi na dugotrajni kroni\u010dni stres, koji \u0161teti mentalnom i fizi\u010dkom zdravlju, a mo\u017ee \u010dak biti i opasan po \u017eivot.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U dana\u0161njem \u0107emo \u010dlanku stoga objasniti <strong>\u0161to se to\u010dno doga\u0111a u na\u0161em tijelu<\/strong> kada smo pod stresom, <strong>kako se stres manifestira, kakve posljedice mo\u017ee imati<\/strong> i \u0161to u\u010diniti kako bismo<strong> \u0161to vi\u0161e smanjili<\/strong> negativni stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_se_dogada_s_nasim_tijelom_kad_smo_pod_stresom\"><\/span>\u0160to se doga\u0111a s na\u0161im tijelom kad smo pod stresom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\" data-rich-text-format-boundary=\"true\">Na po\u010detku svakog odgovora na stres, bilo da je pozitivan ili negativan, postoji <strong>takozvani stresor ili okida\u010d.<\/strong> To mo\u017ee biti, na primjer, tu\u017eno sje\u0107anje, odre\u0111eni \u017eivotni doga\u0111aj ili bol. Fenomen koji se tada odvija u tijelu <strong>zapo\u010dinje u sredi\u0161tu inhibicije pona\u0161anja,<\/strong> \u010diji su odre\u0111eni dijelovi odgovorni za reakciju. U suradnji s &#8220;bankom memorije&#8221; ona \u0107e zatim <strong>procijeniti stupanj opasnosti ove situacije.<\/strong> Ako na\u0161e tijelo po\u010dne razmatrati situaciju kao prijete\u0107u, pokrenut \u0107e se<strong> faza alarma<\/strong>. Noradrenalin postupno aktivira simpati\u010dki dio autonomnog \u017eiv\u010danog sustava koji djeluje na nadbubre\u017enu sr\u017e. Tada po\u010dinje <strong>osloba\u0111ati adrenalin i noradrenalin u krvotok.<\/strong> Ve\u0107ina tjelesnih stanica sadr\u017ei receptore na koje djeluju i adrenalin i noradrenalin, \u0161to uzrokuje da se o\u010dituju poznati simptomi stresa.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ostali simptomi dugotrajnog stresa uklju\u010duju:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>porast krvnog tlaka<\/li><li>porast broja otkucaja srca<\/li><li>poja\u010dano disanje<\/li><li>znojenje<\/li><li>trnci<\/li><li>\u0161irenje zjenica<\/li><\/ol>\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\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-1124x843.jpg\" alt=\"Kako se o\u010dituje stres\" class=\"wp-image-198579\" width=\"843\" height=\"632\" title=\"Kako se o\u010dituje stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/christian-erfurt-sxQz2VfoFBE-unsplash-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\" data-rich-text-format-boundary=\"true\">U stresnoj situaciji tako\u0111er se proizvode kortizol (&#8220;hormon stresa&#8221;) i glukokortikoidi. Njihov kratkoro\u010dni u\u010dinak je koristan, ali dugoro\u010dno pove\u0107anje mo\u017ee<strong> dovesti do o\u0161te\u0107enja tijela,<\/strong> poput gubitka mi\u0161i\u0107ne mase, poreme\u0107enog metabolizma glukoze, <strong>oslabljenog imunolo\u0161kog sustava<\/strong>, gubitka neurona, br\u017ee smrti mo\u017edanih stanica ili rasta tumora.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ostali simptomi dugotrajnog stresa uklju\u010duju:<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[3] <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>razdra\u017eljivost<\/li><li>umor<\/li><li>glavobolja<\/li><li>oslabljena koncentracija<\/li><li>problemi sa spavanjem<\/li><li>probavni problemi<\/li><li>promjene apetita<\/li><li>gubitak libida<\/li><li>nervoza<\/li><li>\u010desta pojava bolesti<\/li><li>smanjeno samopouzdanje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, znamo da dugotrajni stres definitivno nije ne\u0161to \u0161to \u017eelimo imati u svom \u017eivotu. Ali, vrlo je lako re\u0107i: &#8220;Rije\u0161ite se stresa.&#8221; Ali kako se to radi? U dana\u0161njem \u010dlanku poku\u0161at \u0107emo vam dati nekoliko savjeta koji bi vam<strong> mogli pomo\u0107i smanjiti stres barem na podno\u0161ljivu razinu<\/strong> koja ne\u0107e imati negativan utjecaj na tijelo. Pogledajmo ih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Bavite_se_sportom\"><\/span>1. Bavite se sportom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\" data-rich-text-format-boundary=\"true\">Prema preporuci Svjetske zdravstvene organizacije, trebali bismo svaki tjedan posvetiti <strong>150 minuta aktivnostima srednjeg intenziteta ili 75 minuta aktivnostima visokog intenziteta<\/strong>. Kretanje nesumnjivo utje\u010de ne samo na na\u0161e tjelesno zdravlje, ve\u0107 i na psihu. To je vidljivo, na primjer, iz rezultata studije u kojoj su se istra\u017eiva\u010di usredoto\u010dili na 682 rekreativca. Otkrili su da su ljudi koji su slijedili op\u0107e preporuke za vje\u017ebanje, osje\u0107ali <strong>manje tjeskobe i stresa u svom \u017eivotu, a njihova se ukupna kvaliteta \u017eivota pobolj\u0161ala.<\/strong><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako redovito vje\u017ebate, zasigurno vam je poznat osje\u0107aj euforije nakon vje\u017ebanja, kada vam se u tijelo ulijevaju endorfini zvani hormoni sre\u0107e, dobro ste raspolo\u017eeni, \u010dini se da su problemi odjednom puno podno\u0161ljiviji i mo\u017eda ste <strong>izbacili iz glave stvari koje vas neko vrijeme stresiraju.<\/strong> Stoga poku\u0161ajte u svoj tjedni raspored nekoliko puta tjedno uvrstiti sportske aktivnosti u kojima u\u017eivate. Poma\u017ee li vam joga da se smirite? Stoga vje\u017ebajte jogu. Trebate li puno raditi i znojiti se jo\u0161 vi\u0161e da biste ubla\u017eili stres? Pa probajte s brzim tr\u010danjem ili HIIT-om. A ako se zbog dizanja te\u0161kih utega osje\u0107ate dobro, onda odradite trening snage. Nigdje nije zapisano koji je sport za vas najbolji u smislu stresa. <strong>Svi su razli\u010diti i svi tako\u0111er najbolje znaju zbog kojih se aktivnosti osje\u0107aju dobro.<\/strong> I upravo to biste trebali u\u010diniti kako biste smanjili razinu stresa.<\/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\/2020\/11\/spo-1124x749.jpg\" alt=\"Kako smanjiti stres pomo\u0107u sporta\" class=\"wp-image-198606\" width=\"843\" height=\"562\" title=\"Kako smanjiti stres pomo\u0107u sporta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/spo.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Imajte na umu da ovdje mo\u017eda ne\u0107e biti slu\u010daj izreka \u201e\u0161to vi\u0161e, to bolje\u201c. Paradoksalno, ali ako <strong>pretjerano vje\u017ebate<\/strong> tijelo, razina stresa<strong> mogla bi se pove\u0107ati.<\/strong> Stoga imajte na umu da biste sve aktivnosti trebali obavljati umjereno i dopustiti tijelu da se odmori i obnovi. Primjerice, jednostavna \u0161etnja prirodom mo\u017ee pomo\u0107i u smanjenju stresa, nije potrebno svakodnevno &#8220;znojiti krv&#8221;. Ako se redovito kre\u0107ete, pobolj\u0161at \u0107e se i kvaliteta va\u0161eg sna, \u0161to tako\u0111er utje\u010de na razinu hormona stresa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zapisite_svoje_osjecaje\"><\/span>2. Zapi\u0161ite svoje osje\u0107aje<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-749x1124.jpg\" alt=\"Za\u0161to ste pod stresom?\" class=\"wp-image-198619\" title=\"Za\u0161to ste pod stresom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/jessica-delp-NUQtVifTqs4-unsplash-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako osoba povjeri stvari koje je stresiraju nekome od svojih bli\u017enjih, odahnut \u0107e. Ali kako se nositi s problemima koji vas stresiraju, ali ne \u017eelite da itko zna za njih? Rje\u0161enje mo\u017ee biti <strong>bilje\u017eenje<\/strong> osje\u0107aja u dnevnik. Sam postupak pisanja mo\u017ee imati <strong>smiruju\u0107e u\u010dinke.<\/strong> Da biste mogli sastaviti smislene re\u010denice, morate se koncentrirati, idealno u mirnoj sobi.<\/p>\n\n\n\n<div style=\"height:43px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovo bilje\u017eenje osje\u0107aja mo\u017eete pretvoriti i u redoviti ritual tako \u0161to \u0107ete ujutro ili nave\u010der stvoriti ugodnu atmosferu u sobi i provesti neko vrijeme pi\u0161u\u0107i. Ne morate pisati samo o onome \u0161to vas mu\u010di.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zabilje\u017eite i dane kada vam se dogodilo ne\u0161to lijepo,<\/strong> zapi\u0161ite na \u010demu<strong> ste zahvalni, \u0161to vas \u010dini sretnim<\/strong>, \u010demu se radujete i sli\u010dno. Zatim, kada imate lo\u0161 dan koji je doslovno optere\u0107en stresom, poku\u0161ajte na trenutak zastati i pregledavati starije stranice dnevnika. Sjetite se da se puno puta niste osje\u0107ali dobro, ali <strong>uvijek ste sve rje\u0161avali.<\/strong> Istovremeno \u0107ete tako\u0111er shvatiti da postoje mnoge stvari koje vas \u010dine sretnima i na kojima mo\u017eete biti zahvalni, \u0161to vam mo\u017ee <strong>pomo\u0107i u smanjenju razine stresa.<\/strong><\/p>\n\n\n\n<div style=\"height:42px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">O tome svjedo\u010de rezultati studije koja je potvrdila da su <strong>zahvalni ljudi bolji u mentalnom zdravlju,<\/strong> imaju ni\u017eu razinu stresa i sveukupno \u017eive kvalitetnijim \u017eivotom.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Slusajte_glazbu\"><\/span>3. Slu\u0161ajte glazbu<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"991\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-991x1124.jpg\" alt=\"Kako smanjiti stres\" class=\"wp-image-198661\" title=\"Kako smanjiti stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-991x1124.jpg 991w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-353x400.jpg 353w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2-1354x1536.jpg 1354w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/hudba-2.jpg 1743w\" sizes=\"auto, (max-width: 991px) 100vw, 991px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glazba <strong>nas prati u prakti\u010dki svim \u017eivotnim situacijama,<\/strong> bilo da smo tu\u017eni ili dobro raspolo\u017eeni, uvijek postoji pjesma koju za tu priliku mo\u017eemo odsvirati. Ali mo\u017eda ne znate da postoji glazba koja<strong> poma\u017ee u ubla\u017eavanju stresa.<\/strong> No, ne brinite, ovo nije ezoteri\u010dna metoda, mi tako\u0111er imamo znanstveno utemeljene nalaze za vas. Studije su otkrile da opu\u0161taju\u0107a glazba mo\u017ee pomo\u0107i u <strong>sni\u017eavanju krvnog tlaka, otkucaja srca i razine hormona stresa<\/strong>, \u0161to dovodi do ukupnog smirivanja tijela.<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\" data-rich-text-format-boundary=\"true\">Klasi\u010dna, keltska, indijanska ili indijska glazba mo\u017ee imati umiruju\u0107i u\u010dinak. Ako spomenuti \u017eanrovi nisu va\u0161 \u0111ir, va\u0161 <strong>omiljena playlista<\/strong> mo\u017ee ispuniti sli\u010dnu svrhu. Na vama je ho\u0107ete li svirati sporije pjesme koje vas smiruju ili divlje ritmove zbog kojih poludite. Obje metode djeluju na smanjenje stresa.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Budite_sa_svojim_voljenima\"><\/span>4. Budite sa svojim voljenima<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"970\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-1124x970.jpg\" alt=\"Savjeti za smanjenje stresa\" class=\"wp-image-198691\" title=\"Savjeti za smanjenje stresa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-1124x970.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-400x345.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-1536x1325.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-08-10T165243.213-2048x1767.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\" data-rich-text-format-boundary=\"true\">Ako ste sami u borbi protiv stresa, uvijek \u0107e vam biti gore nego ako ste sa svojim voljenima. Rezultati studije pokazuju da se posebno kod \u017eena <strong>oksitocin<\/strong> (antistresni hormon) ispire kada <strong>provode vrijeme s prijateljima i obitelji.<\/strong> Suprotno tome, na psihu i \u017eena i mu\u0161karaca negativno utje\u010de nedostatak socijalnih interakcija. Postoji mnogo na\u010dina kako provesti vrijeme s obitelji i voljenima. Mo\u017eete zajedno ne\u0161to zaigrati, pripremiti dobar obrok ili jednostavno razgovarati o svojim osje\u0107ajima i pro\u0161losti.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\"><strong data-rich-text-format-boundary=\"true\">Intimni trenuci koje provodite s partnerom tako\u0111er pozitivno utje\u010du na smanjenje stresa.<\/strong> Rezultati studije jasno pokazuju da <strong>ljubljenje, ma\u017eenje, grljenje i seks<\/strong> imaju pozitivan u\u010dinak na osloba\u0111anje oksitocina i ni\u017eu razinu kortizola. Ako ste pod stresom i izbjegavate intimne trenutke, trebali biste preispitati svoj pristup. Mo\u017eda vam upravo to mo\u017ee pomo\u0107i u smanjenju stresa.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11] [12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:45px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\" data-rich-text-format-boundary=\"true\">Ne morate o\u010dajavati u slu\u010daju da ste slobodni. Prema znanstvenicima, <strong>interakcija s ku\u0107nim ljubimcima<\/strong> tako\u0111er mo\u017ee dovesti do osloba\u0111anja antistresnog hormona oksitocina. Vidjet \u0107ete da \u0107e se ma\u017eenje s va\u0161im ljubimcem svidjeti i vama i njemu\/njoj.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Planirajte_i_budite_produktivni\"><\/span>5. Planirajte i budite produktivni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova se to\u010dka ti\u010de osobito kroni\u010dnih odga\u0111atelja, tj. ljudi koji su u stanju <strong>odgoditi sve svoje du\u017enosti na neodre\u0111eno vrijeme<\/strong>. Uzrok mo\u017ee biti, na primjer, lijenost ili osje\u0107aj da osoba ima toliko odgovornosti i da ne zna odakle po\u010deti, pa odga\u0111a aktivnosti i na kraju ne poduzima ni\u0161ta. Da biste izbjegli ovaj problem, potrebno je jasno odrediti koje aktivnosti trebate poduzeti i kada ih je potrebno zavr\u0161iti najkasnije. Nakon \u0161to napi\u0161ete ovaj popis, <strong>podijelite pojedina\u010dne zadatke na manje dijelove<\/strong>, koje nije tako te\u0161ko dovr\u0161iti kao dovr\u0161iti cijeli zadatak. Zatim rasporedite ove djelomi\u010dne zadatke na pojedine dane kako biste bili sigurni da se bez problema mo\u017eete nositi sa svime i da <strong>ne\u0107ete morati juriti rokove u zadnji tren.<\/strong> Zahvaljuju\u0107i ovom sustavu, ne morate biti pod stresom jer ne\u0107ete sti\u0107i, tako da \u0107e vam na kraju biti lak\u0161e izvr\u0161iti pojedina\u010dne zadatke. Vidjet \u0107ete da je osje\u0107aj da ste &#8220;stavili kva\u010dicu&#8221; pokraj svih zadataka koje ste imali u odre\u0111enom danu neprocjenjiv. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Pokusajte_sa_osvijescenoscu_i_prihvacanjem\"><\/span>6. Poku\u0161ajte sa osvije\u0161\u0107eno\u0161\u0107u i prihva\u0107anjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003-843x1124.jpg\" alt=\"Za\u0161to ste pod stresom?\" class=\"wp-image-198705\" title=\"Za\u0161to ste pod stresom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200704-WA0003.jpg 960w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindfulness (osvije\u0161tenost i prihva\u0107anje) je tehnika koja poma\u017ee <strong>smanjiti umor i stres.<\/strong> Jednostavno re\u010deno, poku\u0161ava se biti svjestan sada\u0161njeg trenutka, zahvaljuju\u0107i kojem se u\u010di raditi bolje sa svojim mislima i ne dopustiti da nas kontroliraju negativne situacije.<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako prakticirati ovu metodu?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Zapo\u010dnite s pronala\u017eenjem polo\u017eaja (sjede\u0107i, le\u017ee\u0107i) u kojem \u0107ete se <strong>osje\u0107ati ugodno i opu\u0161teno.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Usredoto\u010dite se samo na disanje,<\/strong> poku\u0161ajte ne misliti ni na \u0161to drugo.<\/li><li>Ako se ne mo\u017eete koncentrirati na disanje, poku\u0161ajte<strong> brojati sekunde udaha i izdaha<\/strong>, to bi vas trebalo dovoljno odvratiti od drugih misli.<\/li><li>Ako vam um i dalje nudi druge misli, poku\u0161ajte ih <strong>gurnuti u drugi plan<\/strong> i vratiti fokus na disanje.<\/li><\/ol>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ovaj na\u010din mo\u017eete <strong>ostati usredoto\u010deni na sada\u0161njost tijekom svih aktivnosti<\/strong>. \u0160to god radili, uvijek se poku\u0161ajte usredoto\u010diti na samo jednu odre\u0111enu stvar &#8211; na primjer, tr\u010danje, jelo ili pranje posu\u0111a. Opa\u017eajte ovu aktivnost svim svojim osjetilima. Na taj \u0107ete na\u010din nau\u010diti raditi sa svojim mislima i potiskivati vi\u0161ak stresa u pozadinu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Sudjelujte_u_aktivnosti_koje_vas_cine_sretnima\"><\/span>7. Sudjelujte u aktivnosti koje vas \u010dine sretnima<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"989\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/image-5-1124x989.png\" alt=\"Kako se rije\u0161iti stresa\" class=\"wp-image-198722\" title=\"Kako se rije\u0161iti stresa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-5-1124x989.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-5-400x352.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image-5.png 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svi <strong>koji su prestali raditi svoje omiljene aktivnosti<\/strong> jer su &#8220;zauzeti i nemaju vremena&#8221; trebali bi razmisliti o ovoj to\u010dki. \u010cak i ako imate zauzet raspored i ne mo\u017eete ga pratiti, trebali biste mo\u0107i <strong>planirati nekoliko sati svaki tjedan<\/strong> kada \u0107ete se baviti aktivnostima koje vas zabavljaju i ispunjavaju. Nije va\u017eno volite li \u010ditati, crtati, baviti se sportom, gledati filmove ili \u010dak \u010distiti. Bavljenje stvarima u kojima u\u017eivate mo\u017ee <strong>lako smanjiti stres<\/strong> i na kraju \u0107ete postati <strong>puno produktivniji.<\/strong><\/p>\n\n\n\n<div style=\"height:62px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, gore navedene aktivnosti nisu jedini na\u010din na koji mo\u017eete smanjiti razinu stresa. Na primjer, sauna, hladne kupke, spavanje, smanjeno pra\u0107enje negativnih vijesti ili razne vje\u017ebe disanja tako\u0111er mogu pomo\u0107i. Na vama je na koje aktivnosti se \u017eelite usredoto\u010diti.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pokusajte_sa_suplementima\"><\/span>8. Poku\u0161ajte sa suplementima<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1-880x1124.jpeg\" alt=\"Dodaci prehrani koji smanjuju stres\" class=\"wp-image-198754\" title=\"Dodaci prehrani koji smanjuju stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1-880x1124.jpeg 880w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1-313x400.jpeg 313w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-09-15-at-22.21.40-1.jpeg 1197w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:67px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Adaptogeni<\/h3>\n\n\n\n<p>Adaptogene nazivamo tvarima koje nam poma\u017eu u <strong>boljem upravljanju tjelesnim i mentalnim stresom, tjeskobom, umorom i stresom.<\/strong> Prvi predstavnik kojeg bismo vam \u017eeljeli predstaviti je <a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha<\/strong> (indjski ginseng).<\/a><\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:53px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Da biste osjetili njegove blagodati, bilo bi idealno uzimati najmanje 300 &#8211; 500 mg ekstrakta korijena dnevno. O tome mo\u017eete saznati vi\u0161e u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ashwagandha &#8211; neugledna biljka u kojoj se kriju \u010duda.<\/a><\/span>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[16] [17] [27]<\/span><\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Jo\u0161 jedan adaptogen, <a href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola Rosea<\/strong><\/a> <strong>(zlatni korijen)<\/strong>, ima sli\u010dne u\u010dinke. Prema rezultatima studija, ekstrakt ove biljke mo\u017ee biti u\u010dinkovit u <strong>smanjenju simptoma stresa, kao prevencija kroni\u010dnog stresa i njegovih komplikacija.<\/strong> Sli\u010dne rezultate prona\u0161ao je drugi istra\u017eiva\u010dki tim koji je nakon samo 14 dana otkrio zna\u010dajno smanjenje anksioznosti, stresa, bijesa, zbunjenosti, depresije, pa \u010dak i zna\u010dajno pobolj\u0161anje raspolo\u017eenja. Rhodiola bi trebala biti u\u010dinkovita s dnevnom dozom od 50 mg<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">.<\/span><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[18] [19] [28]<\/span><\/span><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"840\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/becko-1124x840.jpg\" alt=\"Vitamini za smanjenje stresa\" class=\"wp-image-198769\" title=\"Vitamini za smanjenje stresa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-1124x840.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-400x299.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-1536x1148.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/becko-2048x1530.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:79px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Skupina vitamina B<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Prema rezultatima studija, suplementacija <a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B vitaminima<\/a> mo\u017ee utjecati na pove\u0107anje kognitivnih performansi i <strong>smanjenje radnog stresa<\/strong>, \u0161to u kona\u010dnici rezultira<strong> smanjenjem dugotrajnog stresa.<\/strong> Prema sustavnom pregledu studije iz 2019. godine koja je obuhvatila 16 studija s ukupno 2015 sudionika, vitamin B mo\u017ee pomo\u0107i u smanjenju osje\u0107aja osobnog stresa i depresivnih stanja uzrokovanih stresnim situacijama. Svaka osoba <strong>koja osje\u0107a prevelik pritisak<\/strong> u \u0161koli ili na poslu trebala bi se usredoto\u010diti na uzimanje vitamina B skupine. Doza <a href=\"https:\/\/gymbeam.hr\/multivitamin-vitality-complex-60-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokvalitetnog multivitamina<\/a>&nbsp;lako bi trebala biti dovoljna da pokrije preporu\u010deni dnevni unos<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">.<\/span>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[20]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">L-teanin<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\"><strong data-rich-text-format-boundary=\"true\">L-teanin<\/strong> je aminokiselina koja se naj\u010de\u0161\u0107e nalazi u <strong>listovima \u010daja<\/strong>. Stoga nije slu\u010dajno \u0161to mnogi ljudi piju \u010daj kad se \u017eele smiriti i smanjiti stres. Rezultati studija pokazuju da l-teanin ima sposobnost<strong> smanjenja stresa i podr\u017eava smirivanje tijela bez izazivanja slabljenja.<\/strong> Daljnja istra\u017eivanja, u kojima su sudionici redovito pili napitak koji sadr\u017ei 200 mg l-teanina, pokazala su zna\u010dajno smanjenje razine hormona stresa kortizola koji se u tijelo ispirao zbog stresnih zadataka povezanih s multitaskingom. Da bi se postigao pozitivan u\u010dinak, doza l-teanina trebala bi biti oko 100 &#8211; 200 mg.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21] [22] [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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=\"33496,47242,37183,28554,41356,47791,36685,28281,29089,29401,6322\" ><\/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<h3 class=\"is-style-default wp-block-heading\">Glicin<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Jo\u0161 jedna aminokiselina<\/strong> koja mo\u017ee pozitivno utjecati na razinu stresa je <strong>glicin<\/strong>.<\/span> Na\u0161em je tijelu potreban za proizvodnju bjelan\u010devina. Rezultati studije pokazuju da uzimanje glicina mo\u017ee <strong>pove\u0107ati otpornost tijela na stres<\/strong> smirivanjem mozga i sni\u017eavanjem tjelesne temperature, \u0161to poma\u017ee pobolj\u0161anju sna. Za pozitivan u\u010dinak na san trebali biste uzimati 3 &#8211; 5 grama s hranom prije spavanja<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[23] [24] [30]<\/span><\/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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1002\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/magnesko-1002x1124.jpg\" alt=\"Kako smanjiti stres\" class=\"wp-image-198785\" title=\"Kako smanjiti stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/magnesko-1002x1124.jpg 1002w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/magnesko-356x400.jpg 356w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/magnesko.jpg 1195w\" sizes=\"auto, (max-width: 1002px) 100vw, 1002px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Magnezij<\/h3>\n\n\n\n<p>Pored gore spomenutih tvari, <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezij<\/strong> <\/a>tako\u0111er mo\u017ee utjecati na smanjenje razine stresa. Prema sustavnom pregledu koji je obuhvatio 18 studija, magnezij mo\u017ee utjecati na <strong>smanjenje blage do umjerene tjeskobe i stresa.<\/strong> Koliko sna\u017ene u\u010dinke mo\u017eemo o\u010dekivati od magnezija, predmet je daljnjih istra\u017eivanja. Me\u0111utim, ve\u0107 pouzdano znamo da doprinosi, na primjer, smanjenju umora, ravnote\u017ee elektrolita, pravilnom metabolizmu, pravilnom funkcioniranju \u017eiv\u010danog sustava, mi\u0161i\u0107a ili normalnoj sintezi proteina.<\/p>\n\n\n\n<div style=\"height:54px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\" data-rich-text-format-boundary=\"true\">Svakako nije \u0161tetno usredoto\u010diti se na dovoljan unos, jer je to mineral koji na\u0161em stanovni\u0161tvu op\u0107enito nedostaje. Dnevna doza magnezija trebala bi biti izme\u0111u 200 &#8211; 400 mg. Primljeni magnezij trebao bi biti u obliku kelata koji tijelo dobro apsorbira.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[25] [26]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_pouka\"><\/span>Koja je pouka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to smo danas nau\u010dili, stres nikada ne\u0107e nestati iz na\u0161eg \u017eivota. Mo\u017eda je to dobro, jer nam mo\u017ee pomo\u0107i kratkoro\u010dno <strong>pove\u0107ati performanse<\/strong>. Me\u0111utim, trebali bismo <strong>izbjegavati ili barem umanjiti dugotrajni stres,<\/strong> jer on mo\u017ee negativno utjecati na na\u0161e mentalno i fizi\u010dko zdravlje.<\/p>\n\n\n\n<p>Me\u0111utim, ako se usredoto\u010dite na to da <strong>budete aktivni, opa\u017eate svoje osje\u0107aje, radite stvari u kojima u\u017eivate, provodite vrijeme sa svojim voljenima i nau\u010dite kontrolirati svoje misli osvije\u0161teno\u0161\u0107u i prihva\u0107anjem<\/strong>, vidjet \u0107ete da \u0107ete smanjiti razinu stresa u svom \u017eivotu i po\u010det \u0107ete se osje\u0107ati bolje u svim aspektima. Unos adaptogena, vitamina B, l-teanina, glicina ili magnezija tako\u0111er vam mo\u017ee pomo\u0107i u rje\u0161avanju ovog problema.<\/p>\n\n\n\n<p>Imate li zajam\u010dene na\u010dine da se oslobodite stresa? Podijelite ih s nama u komentarima. Tako\u0111er mo\u017eete pomo\u0107i drugima da se nose s ovim neprijateljem.<\/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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Kratkoro\u010dni stres mo\u017ee biti koristan. Me\u0111utim, dugotrajni stres mo\u017ee negativno utjecati na mentalno i tjelesno zdravlje. U ovom \u0107ete \u010dlanku nau\u010diti kako smanjiti stres i osje\u0107ati se opu\u0161tenije.<\/p>\n","protected":false},"author":100,"featured_media":199357,"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":[6200,6500,7562,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-309707","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-adaptogeni-hr","9":"tag-dodaci-prehrani-hr","10":"tag-vitamini-hr","11":"tag-zdrav-nacin-zivota-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 je stres opasan i kako ga smanjiti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kratkoro\u010dni stres mo\u017ee biti koristan. 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