{"id":386284,"date":"2022-08-03T08:06:24","date_gmt":"2022-08-03T06:06:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386284"},"modified":"2022-10-05T13:29:13","modified_gmt":"2022-10-05T11:29:13","slug":"kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/","title":{"rendered":"Kako se znebiti aken? Manj stresa, zdrava te\u017ea in dobra higiena lahko pomagajo"},"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.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/#Kaj_so_akne\" title=\"Kaj so akne?\">Kaj so 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.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/#Kaj_povzroca_akne\" title=\"Kaj povzro\u010da akne?\">Kaj povzro\u010da akne?<\/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.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/#Kako_se_znebiti_aken\" title=\"Kako se znebiti aken?\">Kako se znebiti aken?<\/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.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/#Kaj_pa_je_s_stiskanjem_mozoljev_Ali_je_treba_akne_iztisniti\" title=\"Kaj pa je s stiskanjem mozoljev? Ali je treba akne iztisniti?\">Kaj pa je s stiskanjem mozoljev? Ali je treba akne iztisniti?<\/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.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rde\u010di made\u017ei, \u010drni ogrci, beli ogrci, bole\u010di mozolji \u2013 vse to spada pod neprijetno in nadle\u017eno te\u017eavo, imenovano akne. Pojavljajo se v huj\u0161ih in manj resnih oblikah, v\u010dasih pa zahtevajo celo  posredovanje strokovnjakov. Najpogosteje so te\u017eava mladostnikov, precej pogosta pa je tudi pri odraslih.<\/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=\"Kaj_so_akne\"><\/span>Kaj so akne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akne so kroni\u010dna ko\u017ena bolezen, pri kateri \u017eleze lojnice <strong>proizvajajo prekomerno koli\u010dino sebuma<\/strong>, kar povzro\u010di <strong>zama\u0161itev por<\/strong> <strong>(lasnih me\u0161i\u010dkov)<\/strong>. Toda zama\u0161ene pore so \u0161ele za\u010detek. Ta mesta se lahko <strong>vnamejo<\/strong> \u2013 idealno okolje za <strong>razmno\u017eevanje bakterij<\/strong>. <span 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<div class=\"wp-block-image\"><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=\"Kaj so akne in kako se jih znebiti?\" class=\"wp-image-379438\" width=\"843\" height=\"562\" title=\"Kaj so akne in kako se jih znebiti?\" 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><\/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=\"Kaj_povzroca_akne\"><\/span>Kaj povzro\u010da akne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nastanek aken je deloma odvisen od <strong>genetike<\/strong>. Na njih pa pomembno vplivajo tudi <strong>hormonske spremembe<\/strong> (predvsem prekomerno nastajanje mo\u0161kih hormonov androgenov). Spremembe v ravni hormonov so vzrok, zakaj so akne najpogostej\u0161e v <strong>puberteti.<\/strong> \u017denske iz izku\u0161enj vedo tudi, da se nastajanje aken spreminja v razli\u010dnih fazah &nbsp;<strong>menstrualnega cikla<\/strong>, med <strong>nose\u010dnostjo<\/strong> ali med nastopom <strong>menopavze<\/strong>. Ta zdravstvena te\u017eava je pogosta tudi pri \u0161portnikih, ki uporabljajo <strong>anaboli\u010dne steroide<\/strong>. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K nastanku aken prispeva tudi okolje (onesna\u017eenost okolja, vlaga itd.), <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>stres<\/strong><\/a>, <strong>kozmetika<\/strong> ali <strong>\u017eivljenjski slog<\/strong>. <span 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<h3 class=\"is-style-default wp-block-heading\">Vrste aken<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Za <strong>komedonske akne<\/strong> so zna\u010dilne \u010drne ali bele lise na ko\u017ei (imenovane komedoni), ta stopnja aken \u0161e ni vnetna in je najmanj huda<\/li><li><strong>Papulopustularne akne<\/strong> se ka\u017eejo z vnetimi rde\u010dimi mozolji, pogosto z belo gnojno konico<\/li><li>Najhuj\u0161a oblika so <strong>cisti\u010dne akne<\/strong>, ko nastanejo velike vnete ciste, ki pogosto pu\u0161\u010dajo brazgotine.<\/li><\/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 pojavijo le na obrazu, ampak tudi, na primer na hrbtu, vratu, ramenih ali lasi\u0161\u010du.<\/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.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-866502142-1124x750.jpg\" alt=\"Akne na ramenih\" class=\"wp-image-379453\" width=\"843\" height=\"563\" title=\"Akne na ramenih\" 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><\/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=\"Kako_se_znebiti_aken\"><\/span>Kako se znebiti aken?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne pozabite, da je to <strong>bolezen<\/strong>, ne le estetski problem. Zato predvsem pri resnej\u0161ih vrstah upo\u0161tevajte priporo\u010dila <strong>dermatologa<\/strong>, ki vam bo pomagal pri zdravljenju aken. Pogosto je zdravljenje dolgotrajno in v nekaterih primerih morda nikoli ne izginejo. Vedno pa se jih da vsaj omiliti. Vsekakor si lahko pomagate, \u010de se osredoto\u010dite na dejavnike, na<strong> katere lahko vplivate.<\/strong><\/p>\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\">1. Ve\u010d spite in posku\u0161ajte zmanj\u0161ati stres<\/h3>\n\n\n\n<p>Morda ne boste presene\u010deni, da so akne na seznamu te\u017eav, ki jih lahko <strong>stres poslab\u0161a<\/strong>. Prisotno vnetje spodbujajo hormoni (npr. kortizol in prej omenjeni androgeni), ki nastajajo v ve\u010djih koli\u010dinah med stresom in jih lahko spodbujajo tudi snovi, ki se tvorijo neposredno v ko\u017ei kot odziv na stres. <span 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\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 zmanj\u0161ati stres v vsakdanjem \u017eivljenju?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010dnite gibati<\/strong>. Vadba ima odli\u010dne u\u010dinke na zmanj\u0161evanje stresa. Redno hodite, tecite, telovadite doma ali v fitnesu, ple\u0161ite, plavajte, po\u010dnite, kar vas veseli. Stres lahko zmanj\u0161amo tako z aerobno kot anaerobno telesno aktivnostjo.<span style=\"color: #ff6600\"> [8]<\/span><\/li><li><strong>Spite vsaj 7 ur na dan.<\/strong> Ne pozabite tudi na njegovo kakovost. Premalo, predvsem pa nekakovostno spanje spada med resen dejavnik stresa. <span style=\"color: #ff6600\">[12]<\/span><\/li><li><strong>Sprostite<\/strong> se ob dejavnostih, ki vas veselijo.<\/li><li><strong>Preizkusite razli\u010dne sprostitvene dejavnosti<\/strong>, kot sta meditacija ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">joga<\/a>.<\/li><li><strong>Izpostavljajte se mrazu.<\/strong> &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hladne prhe<\/a> vam lahko pomagajo zni\u017eati raven stresnega hormona kortizola ali pove\u010dajo raven serotonina, ki izbolj\u0161a va\u0161e razpolo\u017eenje.<span style=\"color: #ff6600\"> [15]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s spanjem, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-ce-se-po-spanju-pocutite-utrujeno-osredotocite-se-na-teh-7-vrst-sprostitve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj storiti, \u010de se po spanju po\u010dutite utrujeno? Osredoto\u010dite se na teh 7 vrst sprostitve<\/a>.<\/strong><\/p>\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\">2. Izbolj\u0161ajte svojo prehrano. Zmanj\u0161ajte sladkor in v prehrano vklju\u010dite morske ribe.<\/h3>\n\n\n\n<p>Vpliv prehrane na akne je tema, o kateri se veliko razpravlja. Trenutno se znanost nagiba k dejstvu, da ima dieta z <strong>visokim glikemi\u010dnim indeksom<\/strong>, ki vsebuje veliko koli\u010dino hitro absorbiranih ogljikovih hidratov in ob\u010dutno pove\u010da krvni sladkor (t. i. glikemijo), lahko negativen u\u010dinek.<span 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\">Glikemi\u010dni indeks krvi lahko zni\u017eate s temi nasveti:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Omejite \u017eivila, ki vsebujejo enostavne sladkorje<\/strong> (sla\u0161\u010dice, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kje-se-skrivajo-tekoce-kalorije-in-kako-te-prazne-kalorije-preprecujejo-izgubo-teze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gazirane pija\u010de<\/a>, sladkani mle\u010dni izdelki, sokovi, torte, sladice itd.).<\/li><li><strong>Vklju\u010dite ve\u010dje koli\u010dine vlaknin<\/strong> v obliki celih zrn, <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnic<\/a>, zelenjave in sadja.<\/li><li>Izogibajte se belemu kruhu, velikim porcijam suhega sadja ali kosmi\u010dem za zajtrk (pomagalo bo, \u010de te \u010dokoladne kosmi\u010de zamenjate z ovsenimi kosmi\u010di ali m\u00fcesliji).<\/li><li><strong>Poskrbite, da bo va\u0161a prehrana bogata<\/strong> z <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beljakovinami <\/strong><\/a>(mle\u010dni izdelki, pusto meso, <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a> itd.) in <strong>kakovostnimi viri ma\u0161\u010dob<\/strong> (rastlinska olja, ore\u0161\u010dki, semena).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">V svojo prehrano dodajte ve\u010d omega-3 ma\u0161\u010dobnih kislin<\/h4>\n\n\n\n<p>Te\u017eave z aknami lahko ubla\u017eite tudi s protivnetnim u\u010dinkom <a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3 ma\u0161\u010dobnih kislin<\/strong><\/a>. Omega-3 ma\u0161\u010dobne kisline dobite z rednim u\u017eivanjem<strong> mastnih morskih rib <\/strong>(losos, sku\u0161a, postrv, sled itd.), pa tudi s pomo\u010djo <strong>lanenih ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semen<\/a><\/strong>, <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orehov<\/strong><\/a>, <strong>sojinega <\/strong>ali<strong> repi\u010dnega olja<\/strong>. \u010ce ribe niso redni del va\u0161e prehrane, bi bilo dobro u\u017eivati dodatke omega-3 ma\u0161\u010dobnih kislin. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,4]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2022\/06\/omega3fishoil-1124x701.jpg\" alt=\"Ve\u010dji vnos omega-3 ma\u0161\u010dobnih kislin lahko pomaga pri aknah\" class=\"wp-image-379468\" width=\"843\" height=\"526\" title=\"Ve\u010dji vnos omega-3 ma\u0161\u010dobnih kislin lahko pomaga pri aknah\" 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><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kateri vitamini vam lahko pomagajo pri aknah?<\/h4>\n\n\n\n<p>Zaenkrat <strong>niso znani<\/strong> nobeni vitamini ali minerali, ki bi \u010dude\u017eno pomagali. Najbolje je, da poskrbite za uravnote\u017eeno prehrano z dovolj zelenjave in sadja, da dobite kar naj\u0161ir\u0161i nabor hranilnih snovi in ohranite zdravo ko\u017eo.<\/p>\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\">3. Poskrbite, da boste popili dovolj vode, da bo va\u0161a ko\u017ea zdrava in navla\u017eena<\/h3>\n\n\n\n<p><strong>Dovolj hidrirana ko\u017ea je zdrava ko\u017ea<\/strong>. \u010ceprav ni prepri\u010dljivih dokazov, da pitje zadostne koli\u010dine vode zmanj\u0161a pojavnost aken, vemo, da je voda potrebna za pravilne procese v telesu, tudi v ko\u017ei. <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>Zato upo\u0161tevajte to, in dnevno popijte <strong>30 \u2013 \u206045 ml<\/strong> teko\u010dine na kilogram svoje te\u017ee. Predstavljajte si dekle po imenu Helena, ki tehta <strong>60 kg<\/strong>. Helena naj dnevno zau\u017eije <strong>1800 &#8211; 2700 ml teko\u010dine<\/strong>. <span style=\"color: #ff6600\">[10]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"Poskrbite, da boste popili dovolj vode, da bo va\u0161a ko\u017ea zdrava in navla\u017eena\" class=\"wp-image-379485\" width=\"843\" height=\"562\" title=\"Poskrbite, da boste popili dovolj vode, da bo va\u0161a ko\u017ea zdrava in navla\u017eena\" 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><\/div>\n\n\n\n<p>Morda bi bila presene\u010dena, da bi morala toliko piti. Dobra novica je, da ji tega ni treba, saj je do <strong>20 % dnevnega vnosa teko\u010dine<\/strong> obi\u010dajno v hrani. Zato mora popiti <strong>1440 &#8211; \u20602160 ml<\/strong> teko\u010dine. V idealnem primeru bi morala popiti priporo\u010deno koli\u010dino v obliki \u010diste vode, rahlo gazirane mineralne vode ali nesladkanih \u010dajev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potreba po teko\u010dini se pove\u010da s <strong>telesno aktivnostjo<\/strong> ali <strong>toplim<\/strong> in <strong>vla\u017enim vremenom<\/strong>. Razlikuje se tudi glede na to, koliko se \u010dlovek znoji. Z mo\u010dnim potenjem med vadbo lahko \u0161portnik izgubi do 3 litre teko\u010dine na uro. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u010ce vas tematika pitja vode bolj zanima, vsekakor ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako nezadosten vnos vode vpliva na va\u0161e zdravje<\/a>.<\/strong><\/p>\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\">4. Ohranjajte optimalno te\u017eo, debelost va\u0161i ko\u017ei ne koristi<\/h3>\n\n\n\n<p>Splo\u0161no je znano, da ohranjanje optimalne te\u017ee <strong>prepre\u010duje \u0161tevilne bolezni<\/strong>. A morda boste presene\u010deni, da to velja tudi za akne. Za debelost sta zna\u010dilni &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">inzulinska rezistenca<\/a> in prekomerna proizvodnja IGF-1 (Insulin Like Growth Factor 1), ki prav tako sodelujeta pri nastanku aken. Poleg tega lahko pri debelih \u017eenskah opazimo hiperandrogenizem (pove\u010danje ravni mo\u0161kih spolnih hormonov), ki se pojavi na primer v obliki sindroma policisti\u010dnih jaj\u010dnikov (PCOS). <span 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\u017ea je opredeljena kot <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/calculator-imc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ITM (indeks telesne te\u017ee)<\/a> v vrednosti 20 &#8211; \u206025 kg\/m2. Ker nam&nbsp; ITM ne pove ni\u010d o telesni sestavi in koli\u010dini mi\u0161i\u010dne in ma\u0161\u010dobne mase, si je dobro zapomniti, da je za<strong> \u017eensko<\/strong> priporo\u010dljivo, da ima pribli\u017eno<strong> 21 &#8211; 31 % telesne ma\u0161\u010dobe<\/strong> (ve\u010d kot 35 % se \u017ee \u0161teje kot debelost), medtem ko za mo\u0161ke je <strong>12 &#8211; \u206025 % telesne ma\u0161\u010dobe<\/strong> (ve\u010d kot 25 % \u017ee ka\u017ee na debelost). <span 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>Te\u017eo vzdr\u017eujte s kombinacijo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pravilne prehrane<\/strong><\/a>, ustrezne <strong>telesne dejavnosti<\/strong>, dovolj kakovostnega<strong> spanca<\/strong> in zmanj\u0161evanjem <strong>stresnih dejavnikov<\/strong> v vsakdanjem \u017eivljenju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas tema huj\u0161anja bolj zanima, si preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje.<\/a><\/strong><\/p>\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\">5. Izogibajte se kajenju, tudi to vpliva na ko\u017eo<\/h3>\n\n\n\n<p>Morda ni dela telesa, na katerega kajenje ne bi negativno vplivalo. Njegovi \u0161kodljivi u\u010dinki prizadenejo tudi ko\u017eo, ki je najve\u010dji organ v telesu. Kajenje verjetno <strong>spodbuja vnetne procese<\/strong>, ki so vpleteni pri aknah. <span 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\n<div class=\"wp-block-image\"><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 vplivajo na ko\u017eo\" class=\"wp-image-379502\" width=\"843\" height=\"561\" title=\"Cigarete vplivajo na ko\u017eo\" 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><\/div>\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\">6. Pravilno in ne\u017eno \u010distite ko\u017eo, pametno izbirajte kozmetiko, ki jo uporabljate<\/h3>\n\n\n\n<p>Aknasti predeli ko\u017ee niso umazani, kot mnogi mislijo, ampak so ob\u010dutljivi. Zato je nujno, da nekdo s to te\u017eavo poskrbi za<strong> pravilno, ne\u017eno higieno, ki ne po\u0161koduje ob\u010dutljive ko\u017ee.<span style=\"color: #ff6600\"> [6]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako pravilno negovati ko\u017eo?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ne dotikajte se obraza ve\u010d, kot je potrebno<\/strong>. Brez praskanja ali mazanja z umazanimi rokami po obrazu \u2013 ne dra\u017eite aken po nepotrebnem.<\/li><li>V idealnem primeru uporabljajte <strong>\u010distila<\/strong>, ki so opisana kot primerna za ko\u017eo, nagnjeno k aknam. Nikoli ne boste zgre\u0161ili, \u010de boste za nasvet vpra\u0161ali dermatologa ali farmacevta. <span style=\"color: #ff6600\">[7]<\/span><\/li><li><strong>Ne uporabljajte<\/strong> pilingov in mil. Neustrezna kozmetika lahko podpira vnetne procese. Izogibajte se tudi eteri\u010dnih olj in kozmeti\u010dnih izdelkov, ki vsebujejo olja, saj olje ma\u0161i pore. <span style=\"color: #ff6600\">[7,12]<\/span><\/li><li>Po umivanju obraz samo posu\u0161ite s tapkanjem, ne <strong>drgnite ga<\/strong>.<\/li><li>Poskusite uporabljati \u010dim manj kozmetike, omejite se pri uporabi li\u010dil, krem itd. <span style=\"color: #ff6600\">[7]<\/span><\/li><\/ul>\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.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1210923013-1124x749.jpg\" alt=\"Kako pravilno negovati ko\u017eo?\" class=\"wp-image-379517\" width=\"843\" height=\"562\" title=\"Kako pravilno negovati ko\u017eo?\" 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><\/div>\n\n\n\n<p>Kot smo \u017ee omenili, se akne lahko pojavijo ne le na obrazu, ampak tudi na hrbtu, ramenih in drugih delih telesa, zato temu primerno prilagodite tudi <strong>obla\u010dila.<\/strong> Nosite <strong>ohlapna<\/strong> in <strong>zra\u010dna<\/strong> obla\u010dila, da ne dra\u017eite ko\u017ee zaradi \u010dezmernega znojenja.<\/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=\"Kaj_pa_je_s_stiskanjem_mozoljev_Ali_je_treba_akne_iztisniti\"><\/span>Kaj pa je s stiskanjem mozoljev? Ali je treba akne iztisniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cetudi vas to privla\u010di in se jih \u017eelite znebiti, si mozoljev <strong>ne stiskajte<\/strong>. Poskusite se jih \u010dim manj dotikati. Stiskanje bo samo poslab\u0161alo te\u017eavo in pove\u010dalo mo\u017enost, da boste na ko\u017ei imeli brazgotine in sledi aken.<\/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=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akne so zapletena zdravstvena te\u017eava, ki jo povzro\u010dajo \u0161tevilni dejavniki. Od <strong>genetske predispozicije<\/strong>, do <strong>hormonskih<\/strong> in <strong>okoljskih vplivov<\/strong> do dejavnikov, ki vplivajo na na\u0161 <strong>\u017eivljenjski slog<\/strong> in nanje lahko vplivamo sami. Samozdravljenje morda ni vedno u\u010dinkovito in re\u0161itev je lahko pomo\u010d dermatologa. Vendar se vedno prepri\u010dajte, da delate prav tisto, kar imate <strong>pod nadzorom<\/strong>. Poleg <strong>zdrave telesne te\u017ee<\/strong> bodite pozorni na dolg in <strong>kakovosten spanec<\/strong>, pravilno <strong>prehrano<\/strong> in zadostno <strong>hidracijo<\/strong>, zmanj\u0161ajte <strong>stres,<\/strong> poslovite se od <strong>kajenja<\/strong> in nenazadnje dobro <strong>negujte svojo ko\u017eo.<\/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 ali drugih delih telesa so lahko mote\u010de. Ali veste, kaj jih povzro\u010da in kako se jih znebiti? U\u010dinkovite nasvete proti aknam najdete v dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":379559,"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":[122],"tags":[7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386284","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-zdrav-zivljenjski-slog","9":"tag-zdravje","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 znebiti aken? Manj stresa, zdrava te\u017ea in dobra higiena lahko pomagajo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Akne na \u010delu ali kje drugje so lahko nadle\u017ene. Ali veste, kaj jih povzro\u010da in kako se jih znebiti? U\u010dinkovite nasvete o aknah najdete v tem \u010dlanku.\" \/>\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-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako se znebiti aken? Manj stresa, zdrava te\u017ea in dobra higiena lahko pomagajo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Akne na \u010delu ali kje drugje so lahko nadle\u017ene. Ali veste, kaj jih povzro\u010da in kako se jih znebiti? 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