{"id":385266,"date":"2022-09-08T12:20:21","date_gmt":"2022-09-08T10:20:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385266"},"modified":"2023-07-03T16:33:49","modified_gmt":"2023-07-03T14:33:49","slug":"kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/","title":{"rendered":"Kako se rije\u0161iti akni? Manje stresa, zdrava te\u017eina i dobra higijena mogu pomo\u0107i"},"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\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/#Sto_su_akne\" title=\"\u0160to su akne?\">\u0160to su akne?<\/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\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/#Koji_su_uzroci_akni\" title=\"Koji su uzroci akni?\">Koji su uzroci akni?<\/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\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/#Kako_se_rijesiti_akni\" title=\"Kako se rije\u0161iti akni?\">Kako se rije\u0161iti akni?<\/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\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/#A_sto_je_s_istiskivanjem_pristica_Treba_li_istiskivati_akne\" title=\"A \u0161to je s istiskivanjem pri\u0161ti\u0107a? Treba li istiskivati akne?\">A \u0161to je s istiskivanjem pri\u0161ti\u0107a? Treba li istiskivati akne?<\/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\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/#Sto_bi_valjalo_zapamtiti\" title=\"\u0160to bi valjalo zapamtiti?\">\u0160to bi valjalo zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Crvene to\u010dkice, crne to\u010dkice, bijele to\u010dke, bolni pri\u0161ti\u0107i \u2013 sve to spada u neugodan i dosadan problem koji se zove akne. Ima te\u017eih i lak\u0161ih oblika, ali ponekad zahtijeva \u010dak i intervenciju lije\u010dnika. Naj\u010de\u0161\u0107e je to problem adolescenata, ali je dosta \u010dest i kod odraslih.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_su_akne\"><\/span>\u0160to su akne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akne su kroni\u010dna ko\u017ena bolest kod koje \u017elijezde lojnice<strong> proizvode prekomjernu koli\u010dinu sebuma <\/strong>\u0161to dovodi do <strong>za\u010depljenja pora (folikula dlake). <\/strong>Ali za\u010depljene pore samo su po\u010detak. Ta mjesta mogu <strong>postati upaljena<\/strong> &#8211;&nbsp;idealno okru\u017eenje za <strong>razmno\u017eavanje bakterija. <\/strong><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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1352124035-1124x749.jpg\" alt=\"\u0160to su akne i kako ih se rije\u0161iti?\" class=\"wp-image-379438\" width=\"843\" height=\"562\" title=\"\u0160to su akne i kako ih se rije\u0161iti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1352124035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1352124035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1352124035.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koji_su_uzroci_akni\"><\/span>Koji su uzroci akni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akne djelomi\u010dno ovise o va\u0161oj <strong>genetici.<\/strong> Me\u0111utim, na njih zna\u010dajno utje\u010du i <strong>hormonalne promjene<\/strong> (osobito prekomjerna proizvodnja mu\u0161kih hormona androgena). Promjene u razini hormona uzrok su za\u0161to su akne naj\u010de\u0161\u0107e u <strong>pubertetu.<\/strong> \u017dene tako\u0111er iz iskustva znaju da se proizvodnja akni mijenja u razli\u010ditim fazama&nbsp;<strong>menstrualnog ciklusa,<\/strong> tijekom<strong> trudno\u0107e <\/strong>ili tijekom po\u010detka <strong>menopauze. <\/strong>Ovaj zdravstveni problem tako\u0111er je \u010dest kod sporta\u0161a koji koriste<strong> anaboli\u010dke steroide<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okru\u017eenje (one\u010di\u0161\u0107enje okoli\u0161a, vlaga itd.), <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>stres<\/strong><\/a>, <strong>kozmetika<\/strong> ili&nbsp;<strong>na\u010din \u017eivota<\/strong> tako\u0111er pridonose nastanku akni. <a href=\"https:\/\/www.zotero.org\/google-docs\/?3mq3nZ\">[6]<\/a><\/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 is-style-default\">Vrste akni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Komedone akne<\/strong> karakteriziraju crne ili bijele mrlje na ko\u017ei (koje se nazivaju komedoni), ovaj stupanj akni jo\u0161 nije upalni i najmanje je ozbiljan<\/li>\n\n\n\n<li><strong>Papulopustulozne akne<\/strong> o\u010dituju se u vidu upaljenih crvenih pri\u0161ti\u0107a, \u010desto s bijelim gnojnim vrhom<\/li>\n\n\n\n<li><strong>Najte\u017ei oblik su cisti\u010dne akne<\/strong>, kada nastaju velike upaljene ciste koje \u010desto ostavljaju o\u017eiljke<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Akne<\/strong> se ne pojavljuju samo na licu, ve\u0107 vas mogu mu\u010diti primjerice na le\u0111ima, vratu, ramenima ili tjemenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-866502142-1124x750.jpg\" alt=\"Akne na ramenima\" class=\"wp-image-379453\" width=\"843\" height=\"563\" title=\"Akne na ramenima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-866502142-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-866502142-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-866502142.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_se_rijesiti_akni\"><\/span>Kako se rije\u0161iti akni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne zaboravite da je to<strong> bolest,<\/strong> a ne samo estetski problem. Stoga, osobito kod ozbiljnijih tipova, slijedite preporuke <strong>dermatologa<\/strong>&nbsp;koji \u0107e vam pomo\u0107i u lije\u010denju akni. \u010cesto je dugotrajan i u nekim slu\u010dajevima mo\u017eda nikada ne\u0107e nestati. No, uvijek \u0107e se to mo\u0107i barem ubla\u017eiti. Definitivno si mo\u017eete pomo\u0107i fokusiranjem na \u010dimbenike <strong>na koje mo\u017eete utjecati.<\/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 is-style-default\">1. Spavajte vi\u0161e i poku\u0161ajte smanjiti stres<\/h3>\n\n\n\n<p>Mo\u017eda se ne\u0107ete iznenaditi \u0161to su akne sljede\u0107e na popisu problema koji se mogu&nbsp;<strong>pogor\u0161ati stresom.<\/strong> Prisutnu upalu poti\u010du hormoni (npr. kortizol i ranije spomenuti androgeni), koji se stvaraju u ve\u0107im koli\u010dinama tijekom stresa, a mogu biti potaknuti i tvarima koje se stvaraju izravno u ko\u017ei kao odgovor na stres.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5,14]<\/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=\"29851,60901,29715,28554,28189,32176,53248,41077,48604,5585,59173,62809,60901\" ><\/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<h4 class=\"wp-block-heading\">Kako smanjiti stres u svakodnevnom \u017eivotu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kre\u0107ite se.<\/strong> Vje\u017ebanje ima izvrsne u\u010dinke na smanjenje stresa. Redovito hodajte, tr\u010dite, vje\u017ebajte kod ku\u0107e ili u teretani, ple\u0161ite, plivajte, radite ono u \u010demu u\u017eivate. Stres se mo\u017ee smanjiti i aerobnom i anaerobnom tjelesnom aktivno\u0161\u0107u. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><strong>Spavajte najmanje 7 sati dnevno.<\/strong> No ne zaboravite ni na kvalitetu sna. Nedovoljno i lo\u0161e spavanje tako\u0111er se smatra ozbiljnim faktorom stresa. <a href=\"https:\/\/www.zotero.org\/google-docs\/?tTRhET\">[12]<\/a><\/li>\n\n\n\n<li><strong>Opustite se<\/strong> uz aktivnosti koje vas vesele.<\/li>\n\n\n\n<li><strong>Isprobajte razne aktivnosti za opu\u0161tanje<\/strong>, kao \u0161to su meditacija ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">joga<\/a>.<\/li>\n\n\n\n<li><strong>Izlo\u017eite se hladno\u0107i<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hladno tu\u0161iranje<\/a> mo\u017ee vam pomo\u0107i da smanjite hormon stresa kortizol ili pove\u0107ate razinu serotonina kako biste bili bolje raspolo\u017eeni. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate problema sa spavanjem, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-napraviti-ako-se-osjecate-umorno-nakon-spavanja-usredotocite-se-na-ovih-7-vrsta-opustanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u0160to napraviti ako spavanje ne funkcionira? Usredoto\u010dite se na ovih 7 vrsta opu\u0161tanja.<\/strong><\/a><\/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 is-style-default\">2. Pobolj\u0161ajte svoju prehranu. Smanjite \u0161e\u0107er i dodajte malo morske ribe.<\/h3>\n\n\n\n<p>Utjecaj prehrane na akne je tema o kojoj se na\u0161iroko raspravlja. Trenutno je znanost sklona \u010dinjenici da prehrana s <strong>visokim glikemijskim indeksom<\/strong>, koja sadr\u017ei veliku koli\u010dinu brzo apsorbiranih ugljikohidrata i zna\u010dajno pove\u0107ava \u0161e\u0107er u krvi (tzv. glikemija), mo\u017ee imati negativan u\u010dinak. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pomo\u0107u ovih savjeta mo\u017eete smanjiti glikemijski indeks krvi:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ograni\u010dite hranu koja sadr\u017ei&nbsp;jednostavne \u0161e\u0107ere<\/strong> (slastice, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gazirana pi\u0107a<\/a>, zasla\u0111eni mlije\u010dni proizvodi, sokovi, kola\u010di, deserti itd.).<\/li>\n\n\n\n<li><strong>Uklju\u010dite ve\u0107e koli\u010dine vlakana<\/strong> u obliku cjelovitih \u017eitarica, <a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarki<\/a>, povr\u0107a i vo\u0107a.<\/li>\n\n\n\n<li>Izbjegavajte bijeli kruh, velike porcije suhog vo\u0107a ili pahuljice za doru\u010dak (pomo\u0107i \u0107e ako te \u010dokoladne pahuljice zamijenite zobenim m\u00fcslijima).<\/li>\n\n\n\n<li><strong>Provjerite je li va\u0161a prehrana bogata <\/strong><a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinima<\/strong><\/a> (mlije\u010dni proizvodi, nemasno meso, <a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">riba<\/a>, itd.) i&nbsp;<strong>kvalitetnim izvorima masti<\/strong>&nbsp;(biljna ulja, ora\u0161asti plodovi, sjemenke).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Dodajte vi\u0161e omega-3 masnih kiselina svojoj prehrani<\/h4>\n\n\n\n<p>Suprotno tome, problemi s aknama mogli bi se ubla\u017eiti protuupalnim u\u010dinkom <a aria-label=\"omega-3 masnih kiselina.  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 masnih kiselina. <\/a>Omega-3 masne kiseline mogu se dobiti redovitom konzumacijom <strong>masne morske <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a> (losos, sku\u0161a, pastrva, haringa i dr.),<\/strong> ali i upotrebom <strong>lanenih ili chia sjemenki, oraha, sojinog ili uljane repice.<\/strong> Ako riba nije redoviti dio va\u0161e prehrane, isplatilo bi se dodati omega-3 masne kiseline u obliku suplementacije. [2,4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/omega3fishoil-1124x701.jpg\" alt=\"Ve\u0107i unos omega-3 masnih kiselina mo\u017ee pomo\u0107i kod akni\" class=\"wp-image-379468\" width=\"843\" height=\"526\" title=\"Ve\u0107i unos omega-3 masnih kiselina mo\u017ee pomo\u0107i kod akni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/omega3fishoil-1124x701.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/omega3fishoil-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/omega3fishoil-1536x959.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/omega3fishoil-2048x1278.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Koji vitamini vam mogu pomo\u0107i kod akni?<\/h4>\n\n\n\n<p>Do sada nisu <strong>poznati<\/strong> nikakvi vitamini ili minerali koji bi \u010dudesno pomogli. Najbolje je voditi ra\u010duna o uravnote\u017eenoj prehrani s dovoljno povr\u0107a i vo\u0107a kako biste dobili naj\u0161iri mogu\u0107i raspon hranjivih tvari i odr\u017eali svoju ko\u017eu zdravom.<\/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 is-style-default\">3. Pazite da pijete dovoljno vode kako bi va\u0161a ko\u017ea bila zdrava i hidratizirana<\/h3>\n\n\n\n<p><strong>Dovoljno hidratizirana ko\u017ea je zdrava ko\u017ea.<\/strong> Iako nema uvjerljivih dokaza da ispijanje dovoljne koli\u010dine vode smanjuje u\u010destalost akni, znamo da je voda potrebna za pravilne procese u tijelu, pa tako i one u ko\u017ei.<span class=\"tadv-color\" 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>Stoga imajte ovo na umu i pijte <strong>30 &#8211; \u206045 ml<\/strong> teku\u0107ine dnevno po kilogramu svoje te\u017eine. Zamislite si djevojku po imenu Helena koja ima <strong>60 kg<\/strong>. Helena bi trebala uzimati <strong>1800 &#8211; 2700 ml teku\u0107ine dnevno.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"Pobrinite se da pijete dovoljno vode kako bi va\u0161a ko\u017ea bila zdrava i hidratizirana\" class=\"wp-image-379485\" width=\"843\" height=\"562\" title=\"Pobrinite se da pijete dovoljno vode kako bi va\u0161a ko\u017ea bila zdrava i hidratizirana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Mo\u017eda bi se iznenadila da toliko treba popiti. Dobra vijest je da ne mora, jer je do <strong>20 % dnevnog unosa teku\u0107ine<\/strong> ina\u010de u hrani. Stoga mora popiti<strong> 1440 &#8211; \u20602160 ml<\/strong> teku\u0107ine. U idealnom slu\u010daju, trebala bi piti preporu\u010denu koli\u010dinu u obliku \u010diste vode, blago gazirane mineralne vode ili nezasla\u0111enih \u010dajeva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potreba za teku\u0107inom raste s<strong> fizi\u010dkom aktivno\u0161\u0107u<\/strong> ili<strong> toplim i vla\u017enim vremenom<\/strong>. Tako\u0111er varira ovisno o tome koliko se osoba znoji. S jakim znojenjem tijekom vje\u017ebanja sporta\u0161 mo\u017ee izgubiti i do 3 litre teku\u0107ine na sat. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Ako vas vi\u0161e zanima tema o unosu vode, svakako nemojte propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje.<\/strong><\/a><\/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 is-style-default\">4. Odr\u017eavajte optimalnu te\u017einu, pretilost ne koristi va\u0161oj ko\u017ei<\/h3>\n\n\n\n<p>Danas je op\u0107epoznato da odr\u017eavanje tjelesne te\u017eine u optimalnom rasponu sprje\u010dava veliki broj bolesti. No mo\u017eda \u0107ete se iznenaditi da se to odnosi i na akne. Pretilost je karakterizirana <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">inzulinskom rezistencijom<\/a> i prekomjernom proizvodnjom IGF-1 (Insulin Like Growth Factor 1), koji je tako\u0111er uklju\u010den u stvaranje akni. Osim toga, hiperandrogenizam (povi\u0161ene razine mu\u0161kih spolnih hormona) mo\u017ee se uo\u010diti kod pretilih \u017eena, a javlja se, primjerice, u obliku sindroma policisti\u010dnih jajnika (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/pcos-sindrom-s-kojim-bi-svaka-zena-trebala-biti-upoznata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">PCOS<\/a>). <span class=\"tadv-color\" style=\"color: #ff6600\">[3,12,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optimalna te\u017eina odre\u0111ena je kao <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/bmi-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">BMI (Body Mass Index)<\/a> iu vrijednosti od 20 &#8211; \u206025 kg\/m2&nbsp;. Budu\u0107i da nam BMI ne govori ni\u0161ta o sastavu tijela i koli\u010dini mi\u0161i\u0107ne mase i mase sala, dobro je zapamtiti da je za <strong>\u017eenu<\/strong> preporu\u010dljivo imati <strong>oko 21 &#8211; 31% tjelesne masti<\/strong> (vi\u0161e od 35 % ve\u0107 se ra\u010duna kao pretilost), dok je za mu\u0161karce to <strong>12 &#8211; \u206025 % tjelesne masti<\/strong> (vi\u0161e od 25 % ve\u0107 ukazuje na pretilost). <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u2013\u206019]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odr\u017eavajte tjelesnu te\u017einu kombinacijom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pravilne prehrane<\/strong><\/a>, odgovaraju\u0107e <strong>tjelesne aktivnosti,<\/strong> dovoljno kvalitetnog <strong>sna<\/strong> i smanjenjem <strong>\u010dimbenika stresa<\/strong> u svakodnevnom \u017eivotu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima vi\u0161e o temi mr\u0161avljenja, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Kalorijski deficit:&nbsp;Kako smr\u0161avjeti i imati svoj \u017eivot.<\/strong><\/a><\/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 is-style-default\">5. Izbjegavajte cigarete, one tako\u0111er utje\u010du na ko\u017eu<\/h3>\n\n\n\n<p>Mo\u017eda ne postoji dio tijela na koji pu\u0161enje ne utje\u010de negativno. Ko\u017ea, koja je najve\u0107i organ u tijelu, tako\u0111er je pogo\u0111ena njegovim \u0161tetnim djelovanjem. Pu\u0161enje vjerojatno <strong>poti\u010de upalne procese<\/strong> koji su uklju\u010deni u nastanak akni. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1057104822-1124x748.jpg\" alt=\"Cigarete utje\u010du na ko\u017eu\" class=\"wp-image-379502\" width=\"843\" height=\"561\" title=\"Cigarete utje\u010du na ko\u017eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1057104822-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1057104822-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1057104822.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Pravilno i nje\u017eno \u010distite ko\u017eu, mudro birajte kozmetiku koju koristite<\/h3>\n\n\n\n<p>Dijelovi ko\u017ee s aknama nisu prljavi, kao \u0161to mnogi misle, ve\u0107 su osjetljivi. Stoga je bitno da netko s ovim problemom vodi brigu o<strong> pravilnoj, nje\u017enoj higijeni, koja ne \u0161teti osjetljivoj ko\u017ei.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kako pravilno njegovati ko\u017eu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ne dirajte lice vi\u0161e nego \u0161to je potrebno.<\/strong> Bez \u010de\u0161anja ili povla\u010denja prljavih ruku po licu \u2013 nemojte nepotrebno iritirati akne.<\/li>\n\n\n\n<li>U idealnom slu\u010daju, koristite ona<strong> sredstva za \u010di\u0161\u0107enje<\/strong> koja su opisana kao prikladna za ko\u017eu sklonu aknama. Nikada ne\u0107ete pogrije\u0161iti ako zatra\u017eite savjet od dermatologa ili ljekarnika. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li><strong>Nemojte koristiti<\/strong> pilinge i sapune. Neprikladna kozmetika mo\u017ee poduprijeti upalne procese. Tako\u0111er izbjegavajte eteri\u010dna ulja i kozmetiku koja sadr\u017ei ulja, jer ulje za\u010depljuje pore. <span class=\"tadv-color\" style=\"color: #ff6600\">[7,12]<\/span><\/li>\n\n\n\n<li>Nakon umivanja samo osu\u0161ite lice tapkanjem, <strong>nemojte ga trljati<\/strong>.<\/li>\n\n\n\n<li>Poku\u0161ajte koristiti \u0161to manje kozmetike, ograni\u010dite se u kori\u0161tenju \u0161minke, krema i sl. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1210923013-1124x749.jpg\" alt=\"Kako pravilno njegovati ko\u017eu?\" class=\"wp-image-379517\" width=\"843\" height=\"562\" title=\"Kako pravilno njegovati ko\u017eu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1210923013-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1210923013-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1210923013.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, akne se mogu pojaviti ne samo na licu, ve\u0107 i na le\u0111ima, ramenima i drugim dijelovima tijela, stoga svoju<strong> odje\u0107u<\/strong> prilagodite tome. Nosite odje\u0107u koja je<strong>&nbsp;\u0161iroka&nbsp;i&nbsp;prozra\u010dna<\/strong> kako ne biste iritirali ko\u017eu prekomjernim znojenjem.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"A_sto_je_s_istiskivanjem_pristica_Treba_li_istiskivati_akne\"><\/span>A \u0161to je s istiskivanjem pri\u0161ti\u0107a? Treba li istiskivati akne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koliko god vas to privla\u010dilo i \u017eeljeli ih se rije\u0161iti, <strong>nemojte istiskivati<\/strong> pri\u0161ti\u0107e. Poku\u0161ajte ih dodirivati \u0161to je manje mogu\u0107e. Istiskivanje \u0107e samo pogor\u0161ati problem i pove\u0107ati \u0161anse da \u0107ete na ko\u017ei imati o\u017eiljke i tragove od akni.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_bi_valjalo_zapamtiti\"><\/span>\u0160to bi valjalo zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akne su kompliciran zdravstveni problem koji uzrokuje niz \u010dimbenika. Od&nbsp;<strong>genetske predispozicije<\/strong>, preko&nbsp;<strong>hormonalnih i&nbsp;utjecaja<\/strong> iz okoline&nbsp;do \u010dimbenika koji utje\u010du na na\u0161<strong>&nbsp;stil \u017eivota<\/strong>,&nbsp;a na koje mo\u017eemo sami utjecati. Samolije\u010denje ne mora uvijek biti u\u010dinkovito, a rje\u0161enje mo\u017ee biti pomo\u0107 dermatologa. Me\u0111utim, uvijek pazite da radite ispravno ono \u0161to<strong> imate pod kontrolom.<\/strong> Osim&nbsp;<strong>zdrave tjelesne te\u017eine,<\/strong> pripazite na dug i kvalitetan <strong>san<\/strong>, pravilnu&nbsp;prehranu i dostatnu&nbsp;hidrataciju, smanjite&nbsp;stres, recite zbogom <strong>pu\u0161enju<\/strong> i na kraju, ali ne i manje va\u017eno, dobro&nbsp;<strong>njegujte svoju ko\u017eu<\/strong>.<\/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-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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\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","protected":false},"excerpt":{"rendered":"<p>Akne na \u010delu ili drugim dijelovima tijela mogu biti neugodne. Znate li \u0161to ih uzrokuje i kako ih se rije\u0161iti? U\u010dinkovite savjete protiv akni mo\u017eete prona\u0107i u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":379549,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385266","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-zdrav-nacin-zivota-hr","9":"tag-zdravlje-hr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako se rije\u0161iti akni? Manje stresa, zdrava te\u017eina i dobra higijena mogu pomo\u0107i - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Akne na \u010delu ili negdje drugdje mogu biti neugodne. Znate li \u0161to ih uzrokuje i kako ih se rije\u0161iti? U ovom \u010dlanku mo\u017eete prona\u0107i u\u010dinkovite savjete protiv akni.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako se rije\u0161iti akni? Manje stresa, zdrava te\u017eina i dobra higijena mogu pomo\u0107i - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Akne na \u010delu ili negdje drugdje mogu biti neugodne. Znate li \u0161to ih uzrokuje i kako ih se rije\u0161iti? 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