{"id":414564,"date":"2023-01-04T10:00:00","date_gmt":"2023-01-04T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=414564"},"modified":"2024-01-02T12:40:30","modified_gmt":"2024-01-02T11:40:30","slug":"self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/","title":{"rendered":"Self-care: Ako sa o seba stara\u0165 a by\u0165 v \u017eivote spokojnej\u0161\u00ed"},"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.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/#Co_je_self-care_a_preco_je_vlastne_starostlivost_o_seba_dolezita\" title=\"\u010co je self-care a pre\u010do je vlastne starostlivos\u0165 o seba d\u00f4le\u017eit\u00e1\">\u010co je self-care a pre\u010do je vlastne starostlivos\u0165 o seba d\u00f4le\u017eit\u00e1<\/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.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/#Typy_self-care_a_vyhody_jednotlivych_druhov_starostlivosti\" title=\"Typy self-care a v\u00fdhody jednotliv\u00fdch druhov starostlivosti\">Typy self-care a v\u00fdhody jednotliv\u00fdch druhov starostlivosti<\/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.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/#Tipy_ako_sa_o_seba_starat\" title=\"Tipy, ako sa o seba stara\u0165\">Tipy, ako sa o seba stara\u0165<\/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.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>T\u00e9ma du\u0161evn\u00e9ho zdravia sa v posledn\u00fdch rokoch st\u00e1va \u010d\u00edm \u010falej t\u00fdm d\u00f4le\u017eitej\u0161ou. R\u00f4zne \u017eivotn\u00e9 obdobia, \u010di u\u017e v \u0161portovej alebo osobnej oblasti, m\u00f4\u017eu ma\u0165 na \u013eud\u00ed obrovsk\u00fd vplyv. Nejde pritom len o vzostupy, ale aj o p\u00e1dy, s ktor\u00fdmi sa sp\u00e1jaj\u00fa nepr\u00edjemn\u00e9 pocity, v niektor\u00fdch pr\u00edpadoch<strong> prerastaj\u00face a\u017e do vyhorenia, stresu \u010di depresie. <\/strong>Podobn\u00fdm prejavom sa v\u0161ak d\u00e1 pred\u00eds\u0165 a jednou z odpoved\u00ed m\u00f4\u017ee by\u0165<strong> tzv. self-care alebo starostlivos\u0165 o sam\u00e9ho seba.<\/strong> V\u010faka nej sa m\u00f4\u017eeme <strong>lep\u0161ie vyrovna\u0165 s r\u00f4znymi pocitmi,<\/strong> ale aj s ka\u017edodenn\u00fdm stresom \u010di ne\u00faspechmi. Dnes sa preto pozrieme na to, pre\u010do je starostlivos\u0165 o n\u00e1s sam\u00fdch d\u00f4le\u017eit\u00e1. Z\u00e1rove\u0148 si rozoberieme aj to, ako ju praktizova\u0165 a ko\u013eko \u010dasu by sme jej vlastne mali venova\u0165.<\/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=\"Co_je_self-care_a_preco_je_vlastne_starostlivost_o_seba_dolezita\"><\/span>\u010co je self-care a pre\u010do je vlastne starostlivos\u0165 o seba d\u00f4le\u017eit\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Self-care je pod\u013ea WHO definovan\u00e9 ako <strong>schopnos\u0165 jednotlivcov, rod\u00edn \u010di komunity podporova\u0165 svoje zdravie, predch\u00e1dza\u0165 chorob\u00e1m a udr\u017eiava\u0165 sa v dobrej kond\u00edcii. <\/strong>Jeho cie\u013eom je dosiahnu\u0165, udr\u017ea\u0165 alebo podpori\u0165 <strong>optim\u00e1lne zdravie a psychick\u00fa pohodu. <\/strong>Pravideln\u00e1 starostlivos\u0165 o n\u00e1s sam\u00fdch by mala pom\u00f4c\u0165 n\u00e1js\u0165 odpove\u010f na ot\u00e1zku, ako sa vyrovna\u0165 s ka\u017edodenn\u00fdmi stresormi okolo n\u00e1s. Zjednodu\u0161ene je to \u010doko\u013evek, \u010do rob\u00edte pre seba a te\u0161\u00ed v\u00e1s to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka starostlivosti o sam\u00fdch seba m\u00f4\u017eeme lep\u0161ie zvl\u00e1da\u0165 \u017eivotn\u00e9 p\u00e1dy, pripravi\u0165 sa na kr\u00edzy, ale aj r\u00f4zne neblah\u00e9 obdobia v na\u0161om \u017eivote. Z\u00e1rove\u0148 dok\u00e1\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, <strong>ako sa vyrovna\u0165 s tlakom v osobnom \u010di pracovnom \u017eivote, <\/strong>zresetova\u0165 svoju myse\u013e a op\u00e4\u0165 maximalizova\u0165 produktivitu. Niektor\u00ed \u013eudia \u0165a\u017eia z benefitov self-care, ke\u010f sa chc\u00fa vysporiada\u0165 s \u0165a\u017ek\u00fdmi \u017eivotn\u00fdmi situ\u00e1ciami alebo si len ka\u017ed\u00fd de\u0148 udr\u017ea\u0165 svoje \u0161\u0165astie. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prospech self-care hovoria aj r\u00f4zne v\u00fdskumy, ktor\u00e9 sledovali mno\u017estvo zdravotn\u00fdch v\u00fdhod. Zistili napr\u00edklad to, \u017ee m\u00f4\u017ee zn\u00ed\u017ei\u0165 stres a zlep\u0161i\u0165 psychick\u00fa odolnos\u0165 alebo prispie\u0165 k v\u00e4\u010d\u0161ej spokojnosti v pracovnom prostred\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/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\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-1124x632.jpg\" alt=\"\u010co je self-care a pre\u010do je vlastne starostlivos\u0165 o seba d\u00f4le\u017eit\u00e1\" class=\"wp-image-414565\" style=\"width:843px;height:474px\" title=\"\u010co je self-care a pre\u010do je vlastne starostlivos\u0165 o seba d\u00f4le\u017eit\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1161354349-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Typy_self-care_a_vyhody_jednotlivych_druhov_starostlivosti\"><\/span>Typy self-care a v\u00fdhody jednotliv\u00fdch druhov starostlivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Starostlivos\u0165 o n\u00e1s sam\u00fdch by sa dala rozdeli\u0165 do troch z\u00e1kladn\u00fdch kateg\u00f3ri\u00ed. V\u010faka tomu pozn\u00e1me emocion\u00e1lnu, fyzick\u00fa a duchovn\u00fa self-care. V nasleduj\u00facich riadkoch si o jednotliv\u00fdch druhoch povieme viac.<\/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. Emocion\u00e1lna starostlivos\u0165<\/h3>\n\n\n\n<p>Pom\u00e1ha n\u00e1m <strong>uvedomi\u0165 si svoje emocion\u00e1lne a duchovn\u00e9 potreby<\/strong>, ale aj <strong>zvl\u00e1da\u0165 nepr\u00edjemn\u00e9 pocity<\/strong> ako hnev, sm\u00fatok \u010di \u00fazkos\u0165. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o r\u00f4zne relaxa\u010dn\u00e9 aktivity, stretnutie s priate\u013emi alebo n\u00e1v\u0161tevu kina. S\u00fa\u010das\u0165ou na\u0161ej emocion\u00e1lnej self-care v\u0161ak m\u00f4\u017ee by\u0165 aj hovorenie NIE veciam, ktor\u00e9 n\u00e1m sp\u00f4sobuj\u00fa zbyto\u010dn\u00fd stres. <\/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\">Ak chcete zisti\u0165, \u010di v\u00e1m nech\u00fdba emocion\u00e1lna starostlivos\u0165, op\u00fdtajte sa sami seba tieto ot\u00e1zky:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dok\u00e1\u017eete zdravo spracova\u0165 svoje em\u00f3cie?&nbsp;<\/li>\n\n\n\n<li>Kedy ste naposledy videli svojich priate\u013eov?&nbsp;<\/li>\n\n\n\n<li>Zara\u010fujete do svojho \u017eivota aj aktivity, ktor\u00e9 v\u00e1m pom\u00e1haj\u00fa dobi\u0165 energiu?<\/li>\n\n\n\n<li>Dok\u00e1\u017eete poveda\u0165 nie?<\/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\">V\u00fdhody emocion\u00e1lnej self-care<\/h4>\n\n\n\n<p>Emocion\u00e1lna starostlivos\u0165 n\u00e1m umo\u017en\u00ed c\u00edti\u0165 sa lep\u0161ie aj sebavedomej\u0161ie pri zvl\u00e1dan\u00ed ka\u017edodenn\u00fdch \u017eivotn\u00fdch strast\u00ed. Toto tvrdenie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie. Jedna z nich zistila s\u00favis medzi negat\u00edvnym myslen\u00edm a samotn\u00fdm zdrav\u00edm. Pod\u013ea vedcov s\u00fa \u013eudia s negat\u00edvnymi my\u0161lienkami n\u00e1chylnej\u0161\u00ed na zdravotn\u00e9 probl\u00e9my. Naopak <strong>pozit\u00edvne myslenie je spojen\u00e9 so zdrav\u0161\u00edmi a \u0161\u0165astnej\u0161\u00edmi \u013eu\u010fmi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea \u0161t\u00fadie na ScienceDirect z roku 2008 m\u00f4\u017eu z emocion\u00e1lnej self-care profitova\u0165 aj \u013eudia s diagn\u00f3zou rakoviny. Pod\u013ea vedcov starostlivos\u0165 v tomto smere pomohla pacientom <strong>prija\u0165 svoju diagn\u00f3zu a zachova\u0165 chladn\u00fa hlavu. <\/strong>To v kone\u010dnom d\u00f4sledku prispelo k lep\u0161iemu zvl\u00e1daniu emocion\u00e1lnej z\u00e1\u0165a\u017ee a ved\u013eaj\u0161\u00edch \u00fa\u010dinkov spojen\u00fdch s lie\u010dbou. <span style=\"color:#ff6600\" class=\"tadv-color\">[17\u2013\u206018]<\/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=\"28082,31256,36685,49282,85342,100021\" ><\/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=\"wp-block-heading is-style-default\">2. Fyzick\u00e1 starostlivos\u0165<\/h3>\n\n\n\n<p>Ide o reakciu na potreby n\u00e1\u0161ho tela. Preto\u017ee ak sa o\u0148 budeme stara\u0165, vr\u00e1ti n\u00e1m to t\u00fdm, \u017ee sa budeme c\u00edti\u0165 lep\u0161ie. V s\u00favislosti s \u0148ou m\u00f4\u017eeme napr\u00edklad dba\u0165 <strong>na dostatok sp\u00e1nku, pitn\u00fd re\u017eim alebo dr\u017ea\u0165 sa v\u00fdberu zdrav\u00fdch potrav\u00edn.<\/strong><\/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\"><strong>Ak chcete vedie\u0165, \u010di existuj\u00fa oblasti fyzickej starostlivosti, v ktor\u00fdch by ste sa mali zlep\u0161i\u0165, odpovedzte si na ot\u00e1zky:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e1te dostatok sp\u00e1nku?&nbsp;<\/li>\n\n\n\n<li>Je va\u0161a strava bohat\u00e1 na v\u0161etky potrebn\u00e9 \u017eiviny?<\/li>\n\n\n\n<li>Star\u00e1te sa o svoje fyzick\u00e9 zdravie?&nbsp;<\/li>\n\n\n\n<li>M\u00e1te dostatok pohybu?<\/li>\n\n\n\n<li>Db\u00e1te na dostato\u010dn\u00fd pitn\u00fd re\u017eim?<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-1124x749.jpg\" alt=\"Fyzick\u00e1 starostlivos\u0165\" class=\"wp-image-414581\" style=\"width:843px;height:562px\" title=\"Fyzick\u00e1 starostlivos\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1326080733-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">V\u00fdhody fyzickej self-care<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Fyzick\u00e1 aktivita<\/h5>\n\n\n\n<p>S fyzickou starostlivos\u0165ou sa samozrejme sp\u00e1ja aj <strong>mno\u017estvo zdravotn\u00fdch benefitov.<\/strong> V pr\u00edpade cvi\u010denia m\u00f4\u017eeme spomen\u00fa\u0165 napr\u00edklad jeho <strong>vplyv na imunitn\u00fd syst\u00e9m, <\/strong>ktor\u00fd potvrdila aj \u0161t\u00fadia Journal of Sport and Health Science z roku 2019. Zistila, \u017ee pravideln\u00e9 cvi\u010denie m\u00f4\u017ee <strong>zlep\u0161i\u0165 obranyschopnos\u0165 organizmu<\/strong> a m\u00e1 tie\u017e <strong>protiz\u00e1palov\u00fd efekt.<\/strong> Navy\u0161e \u013eudia, ktor\u00ed cvi\u010dia dve a\u017e osem hod\u00edn t\u00fd\u017edenne, dok\u00e1\u017eu pod\u013ea \u010fal\u0161ej \u0161t\u00fadie <strong>zn\u00ed\u017ei\u0165 riziko \u00famrtia o 29 a\u017e 36 %.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac a chcete objavi\u0165 \u010fal\u0161ie benefity cvi\u010denia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-sportovat-a-cvicit-silnejsia-imunita-srdce-a-dalsich-8-dovodov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do \u0161portova\u0165 a cvi\u010di\u0165? Silnej\u0161ia imunita, srdce a \u010fal\u0161\u00edch 8 d\u00f4vodov.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Sp\u00e1nok<\/h5>\n\n\n\n<p>K fyzickej self-care patr\u00ed tie\u017e dostatok sp\u00e1nku, ktor\u00fd rozhodne netreba podce\u0148ova\u0165. Spr\u00e1vne sp\u00e1nkov\u00e9 n\u00e1vyky toti\u017e dok\u00e1\u017eu<strong> udr\u017eiava\u0165 ve\u013ea biologick\u00fdch procesov,<\/strong> medzi ktor\u00e9 patr\u00ed napr\u00edklad <strong>zdrav\u00e9 fungovanie mozgu \u010di obranyschopnos\u0165 organizmu.<\/strong> Zl\u00fd sp\u00e1nok m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee s\u00fa neoptim\u00e1lne alebo dokonca nefunk\u010dn\u00e9. Za optim\u00e1lne sa v tomto smere pova\u017euje, ak sp\u00edte <strong>7 &#8211; 9 hod\u00edn denne<\/strong> s t\u00fdm, \u017ee presn\u00e1 sp\u00e1nkov\u00e1 potreba sa l\u00ed\u0161i od \u010dloveka k \u010dloveku. <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Viac sme sa tejto t\u00e9me venovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte<\/strong><\/a><strong>,<\/strong> ktor\u00fd v\u00e1m objasn\u00ed vplyv nedostatku sp\u00e1nku na celkov\u00e9 zdravie.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Pitn\u00fd re\u017eim<\/h5>\n\n\n\n<p>Z poh\u013eadu fyzickej starostlivosti netreba zab\u00fada\u0165 ani na pitn\u00fd re\u017eim. Voda je toti\u017e pri fungovan\u00ed n\u00e1\u0161ho organizmu akousi alfou a omegou. Vo vodnom prostred\u00ed prebiehaj\u00fa aj v\u0161etky metabilick\u00e9 procesy a n\u00e1\u0161 organizmus je vlastne z v\u00e4\u010d\u0161iny tvoren\u00fd pr\u00e1ve z vody. <strong>Prostredn\u00edctvom nej odv\u00e1dzame z tela odpadov\u00e9 l\u00e1tky, dok\u00e1\u017ee regulova\u0165 telesn\u00fa teplotu a pom\u00e1ha mozgu pracova\u0165. <\/strong>Okrem toho vo vodnom prostred\u00ed prebiehaj\u00fa aj v\u0161etky metabilick\u00e9 procesy. <span class=\"tadv-color\" 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<ul class=\"wp-block-list\">\n<li>Ak sa chcete dozvedie\u0165 viac o d\u00f4le\u017eitosti hydrat\u00e1cie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie<\/strong><\/a><strong>.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Zdrav\u00e1 strava<\/h5>\n\n\n\n<p>V neposlednom rade je s\u00fa\u010das\u0165ou fyzickej self-care aj konzum\u00e1cia zdrav\u00fdch potrav\u00edn. So zdravou stravou sa toti\u017e sp\u00e1ja <strong>ni\u017e\u0161ie riziko kardiovaskul\u00e1rnych ochoren\u00ed<\/strong> alebo ni\u017e\u0161ia telesn\u00e1 hmotnos\u0165, ktor\u00e1 napr\u00edklad <strong>zni\u017euje pravdepodobnos\u0165 vzniku cukrovky 2. typu<\/strong> a funguje aj ako <strong>prevencia proti probl\u00e9mom s k\u013abmi.<\/strong> Na zdravom tanieri by nemala ch\u00fdba\u0165 ani <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1knina<\/a>, prebiotik\u00e1 \u010di probiotik\u00e1, ktor\u00e9 <strong>podporuj\u00fa optim\u00e1lnu funkciu tr\u00e1venia.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak sa chcete nau\u010di\u0165 jes\u0165 zdrav\u0161ie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V bode fyzickej starostlivosti o na\u0161e telo by sme nemali zab\u00fada\u0165 ani na \u010das v pr\u00edrode. Pr\u00e1ve na ten sa pozrela \u0161t\u00fadia renomovan\u00e9ho vedeck\u00e9ho \u010dasopisu Lancet. Pri\u0161la so z\u00e1verom, \u017ee \u013eudia, ktor\u00ed tr\u00e1via viac \u010dasu na zelen\u00fdch ploch\u00e1ch maj\u00fa men\u0161ie riziko \u00famrtia ne\u017e niekto, kto sa pr\u00edrode vyh\u00fdba. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-1124x749.jpg\" alt=\"Pri fyzickej starostlivosti je d\u00f4le\u017eit\u00fd aj \u010das v pr\u00edrode\" class=\"wp-image-414596\" style=\"width:843px;height:562px\" title=\"Pri fyzickej starostlivosti je d\u00f4le\u017eit\u00fd aj \u010das v pr\u00edrode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1209875463-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Duchovn\u00e1 starostlivos\u0165<\/h3>\n\n\n\n<p>Spolu s \u0148ou prich\u00e1dza <strong>uvedomenie si na\u0161ich duchovn\u00fdch potrieb a hlb\u0161ieho zmyslu \u017eivota.<\/strong> M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o n\u00e1v\u0161tevu bohoslu\u017eby, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jogu<\/a> \u010di tr\u00e1venie \u010dasu v pr\u00edrode. Duchovn\u00e1 self-care zah\u0155\u0148a tie\u017e medit\u00e1ciu, prejavy l\u00e1skavosti alebo vedenie denn\u00edka s obsahom vec\u00ed, za ktor\u00e9 sme v\u010fa\u010dn\u00ed.<\/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\">Ak uva\u017eujete o svojom duchovnom \u017eivote, polo\u017ete si napr\u00edklad ot\u00e1zky:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Venujete sa duchovn\u00fdm praktik\u00e1m, ktor\u00e9 v\u00e1s n\u00e1pl\u0148aj\u00fa?&nbsp;<\/li>\n\n\n\n<li>Kedy ste boli naposledy v pr\u00edrode?&nbsp;<\/li>\n\n\n\n<li>Za \u010do ste vo svojom \u017eivote v\u010fa\u010dn\u00ed?<\/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\">V\u00fdhody duchovnej self-care<\/h4>\n\n\n\n<p>Benefity spiritu\u00e1lnej starostlivosti s\u00fa tie\u017e predmetom r\u00f4znych v\u00fdskumov. Jeden z nich pri\u0161iel so z\u00e1verom, \u017ee duchovne zalo\u017een\u00ed \u013eudia s\u00fa spojen\u00ed <strong>s optimistickej\u0161\u00edm pr\u00edstupom k \u017eivotu. <\/strong>Okrem toho s\u00fa pod\u013ea vedcov <strong>odolnej\u0161\u00ed vo\u010di stresu <\/strong>a tie\u017e u nich bola pozorovan\u00e1 <strong>ni\u017e\u0161ia \u00farove\u0148 \u00fazkosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Duchovn\u00e1 starostlivos\u0165 v\u0161ak nemus\u00ed by\u0165 nutne spojen\u00e1 iba s n\u00e1bo\u017eenstvom. Jej s\u00fa\u010das\u0165ou \u010dasto b\u00fdva aj joga, ktor\u00e1 m\u00f4\u017ee <strong>prispie\u0165 k lep\u0161iemu zvl\u00e1daniu stresu.<\/strong> Z\u00e1rove\u0148 pom\u00e1ha pri <strong>ment\u00e1lnej relax\u00e1cii <\/strong>a o\u010disten\u00ed mysle od nepr\u00edjemn\u00fdch my\u0161lienok. Okrem toho m\u00f4\u017ee <strong>zlep\u0161i\u0165 flexibilitu a silu,<\/strong> ale aj<strong> zv\u00fd\u0161i\u0165 \u00farove\u0148 energie \u010di vitality.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161ie spom\u00ednan\u00e9 typy self-care by sa dali \u010falej rozdeli\u0165 na do\u010dasn\u00e9 a trval\u00e9. Dobr\u00fdm pr\u00edkladom prvej kateg\u00f3rie je stretnutie s priate\u013emi. To v\u00e1m prinesie<strong> pote\u0161enie v podobe soci\u00e1lneho prepojenia \u010di uvo\u013enenia, <\/strong>ktor\u00fd sa v\u0161ak po odchode postupne vytrat\u00ed. Trval\u00e1 starostlivos\u0165 m\u00e1 naopak dlhodobej\u0161ie \u00fa\u010dinky. M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o <strong>sebauvedomenie dobr\u00fdch vec\u00ed vo va\u0161om \u017eivote<\/strong> alebo aplikovanie princ\u00edpov mindfulness. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/biohacking-7-tipov-ktore-vam-zlepsia-zivot-po-vsetkych-strankach\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biohacking: 7 tipov, ktor\u00e9 v\u00e1m zlep\u0161ia \u017eivot po v\u0161etk\u00fdch str\u00e1nkach.<\/strong><\/a><\/li>\n<\/ul>\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=\"Tipy_ako_sa_o_seba_starat\"><\/span>Tipy, ako sa o seba stara\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tomto pr\u00edpade mnoh\u00fdm ako prv\u00e9 napadn\u00fa v\u0161eobecne zn\u00e1me odpor\u00fa\u010dania zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Tie zah\u0155\u0148aj\u00fa <strong>pravideln\u00e9 cvi\u010denie a zdrav\u00fa stravu, <\/strong>ktor\u00e9 s\u00fa funguj\u00facim z\u00e1kladom fyzickej starostlivosti. Ni\u017e\u0161ie sa v\u0161ak pozrieme na menej zn\u00e1me tipy, ako podpori\u0165 self-care v r\u00f4znych oh\u013eadoch. Tu plat\u00ed, \u017ee r\u00f4zni \u013eudia si m\u00f4\u017eu osvoji\u0165 rozli\u010dn\u00e9 postupy starostlivosti o seba a \u010dasom sa dokonca m\u00f4\u017ee zmeni\u0165 aj va\u0161a defin\u00edcia self-care. Potreby osobnej starostlivosti sa v tomto pr\u00edpade toti\u017e <strong>l\u00ed\u0161ia od \u010dloveka k \u010dloveku. <\/strong>My v\u00e1m preto prin\u00e1\u0161ame nieko\u013eko univerz\u00e1lnych tipov, z ktor\u00fdch si m\u00f4\u017eete vybra\u0165.<\/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. Cho\u010fte von a viac sa h\u00fdbte<\/h3>\n\n\n\n<p>Vyrazi\u0165 von a zaradi\u0165 do \u017eivota viac pohybu m\u00f4\u017ee by\u0165 skvel\u00fd sp\u00f4sob, ako zlep\u0161i\u0165 svoje fyzick\u00e9 aj du\u0161evn\u00e9 zdravie. Ide\u00e1lny je v tomto pr\u00edpade op\u00e4\u0165 pobyt v pr\u00edrode. Sk\u00fasi\u0165 v\u0161ak m\u00f4\u017eete aj <strong>kr\u00e1tku prech\u00e1dzku okolo bloku, vyven\u010dite dom\u00e1ceho mil\u00e1\u010dika,<\/strong> <strong>cho\u010fte si zabeha\u0165<\/strong> alebo si zacvi\u010dte na street workout ihrisku.<\/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\">Benefity pobytu na \u010derstvom vzduchu<\/h4>\n\n\n\n<p>S pohybom a pobytom na \u010derstvom vzduchu sa toti\u017e sp\u00e1ja ve\u013ea benefitov, ako napr\u00edklad <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zlep\u0161enie n\u00e1lady<\/li>\n\n\n\n<li>zn\u00ed\u017eenie pocitu stresu a hnevu&nbsp;<\/li>\n\n\n\n<li>navodenie uvo\u013enenej\u0161ieho pocitu&nbsp;<\/li>\n\n\n\n<li>zlep\u0161enie fyzick\u00e9ho zdravia&nbsp;<\/li>\n\n\n\n<li>u\u017e\u0161ie prepojenie s okol\u00edm, v ktorom \u017eijete<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samotn\u00fd pohyb m\u00e1 vo v\u0161eobecnosti pozit\u00edvny vplyv na va\u0161u kond\u00edciu. Okrem toho v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 sp\u00e1li\u0165 viac kal\u00f3ri\u00ed a zlep\u0161i\u0165 svoju postavu. S t\u00fdm ide ruka v ruke vy\u0161\u0161ie sebavedomie, \u010do zas prin\u00e1\u0161a lep\u0161\u00ed pocit zo sam\u00e9ho seba. Je to ak\u00fdsi \u010darovn\u00fd kruh v\u00fdhod, ktor\u00e9 sa na seba nap\u00e1jaj\u00fa. Pom\u00f4\u017eu v\u00e1m c\u00edti\u0165 sa lep\u0161ie a podpori\u0165 tak svoju fyzick\u00fa self-care.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto smere sa m\u00f4\u017eete odrazi\u0165 od odpor\u00fa\u010dania WHO, pod\u013ea ktor\u00e9ho by sa mal ka\u017ed\u00fd \u010dlovek venova\u0165 t\u00fd\u017edenne aspo\u0148 <strong>150 min\u00fatam fyzickej aktivity strednej intenzity<\/strong> alebo <strong>75 min\u00fatam aktivity vysokej intenzity.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak v\u00e1s podpora fyzick\u00e9ho zdravia a starostlivosti o svoje telo zauj\u00edma viac, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 ne\u010dakan\u00fdch benefitov cvi\u010denia, ktor\u00e9 zlep\u0161ia v\u00e1\u0161 \u017eivot.<\/strong><\/a><\/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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-1124x750.jpg\" alt=\"Benefity pobytu na \u010derstvom vzduchu\" class=\"wp-image-414611\" style=\"width:843px;height:563px\" title=\"Benefity pobytu na \u010derstvom vzduchu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1410818198-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ur\u010dte si hranice a napl\u00e1nujte si svoju self-care rutinu<\/h3>\n\n\n\n<p>\u010cas na osobn\u00fa starostlivos\u0165 je d\u00f4le\u017eit\u00fd a preto by ste nemali podceni\u0165 jeho pl\u00e1novanie. Sk\u00faste si do dne\u0161n\u00e9ho d\u0148a zaradi\u0165 <strong>aktivitu, ktor\u00e1 v\u00e1m urob\u00ed rados\u0165 a pom\u00f4\u017ee v\u00e1s nabi\u0165 energiou. <\/strong>\u010ci u\u017e ide o \u010d\u00edtanie dobrej knihy, hranie na hudobnom n\u00e1stroji, sledovanie seri\u00e1lu, n\u00e1v\u0161tevu kina alebo divadla. Pr\u00edpadne ak\u00e9ko\u013evek in\u00e9 \u017eivotn\u00e9 radosti a kon\u00ed\u010dky ako <strong>po\u010d\u00favanie hudby, hranie videohier, p\u00edsanie denn\u00edka alebo skladanie LEGO stavebnice.<\/strong> A samozrejme na ne myslite nielen v dne\u0161n\u00fd de\u0148, ale sk\u00faste si tieto aktivity pl\u00e1nova\u0165.<\/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\">Ako napl\u00e1nova\u0165 self-care strat\u00e9giu?<\/h4>\n\n\n\n<p>Pom\u00f4c\u0165 so self-care strat\u00e9giou v\u00e1m m\u00f4\u017eu aj tieto kroky <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Pouva\u017eujte nad svojimi potrebami<\/strong> &#8211; urobte si zoznam vec\u00ed, ktor\u00fdm sa venujete ka\u017ed\u00fd de\u0148 (pr\u00e1ca, \u0161kola, rodina\u2026)<\/li>\n\n\n\n<li><strong>Identifikujte svoje stresory<\/strong> &#8211; zamyslite sa nad vecami, ktor\u00e9 v\u00e1m sp\u00f4sobuj\u00fa stres a nad sp\u00f4sobom, ako by sa to dalo vyrie\u0161i\u0165<\/li>\n\n\n\n<li><strong>Navrhnite si vlastn\u00e9 self-care postupy<\/strong> &#8211;&nbsp; zamyslite sa nad aktivitami, ktor\u00e9 v\u00e1m urobia rados\u0165 a pom\u00f4\u017eu c\u00edti\u0165 sa lep\u0161ie (kon\u00ed\u010dky, \u010das s priate\u013emi a pod.)<\/li>\n\n\n\n<li><strong>Napl\u00e1nujte si v\u00fdzvu<\/strong> &#8211; ak v predo\u0161l\u00fdch krokoch zist\u00edte, \u017ee zanedb\u00e1vate ur\u010dit\u00e9 aspekty svojho \u017eivota, vytvorte si pl\u00e1n, s ktor\u00fdm im d\u00e1te priestor<\/li>\n\n\n\n<li><strong>Urobte mal\u00e9 kroky<\/strong> &#8211; nerie\u0161te v\u0161etko naraz, ale porozm\u00fd\u0161\u013eajte nad men\u0161\u00edm krokom, ktor\u00fd m\u00f4\u017eete urobi\u0165 ASAP, aby ste podporili svoju self-care<\/li>\n\n\n\n<li><strong>Napl\u00e1nujte si \u010das, ktor\u00fd potrebujete sami na seba<\/strong> &#8211; ak m\u00e1te pocit, \u017ee nem\u00e1te \u010das vtesna\u0165 do svojho d\u0148a viacer\u00e9 veci, sna\u017ete sa urobi\u0165 zo self-care prioritu a va\u0161e telo aj myse\u013e sa v\u00e1m ur\u010dite odv\u010fa\u010dia<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho si ur\u010dite hranice a <strong>nau\u010dte sa poveda\u0165 nie veciam, ktor\u00e9 v\u00e1s naopak nete\u0161ia. <\/strong>Pre mnoh\u00fdch \u013eud\u00ed to m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9, najm\u00e4 ak ich o nie\u010do po\u017eiada rodina alebo bl\u00edzki priatelia. Ak v\u0161ak m\u00e1te za sebou \u0165a\u017ek\u00fd de\u0148 alebo c\u00edtite, \u017ee si potrebujete odpo\u010din\u00fa\u0165, poveda\u0165 NIE je \u00faplne v poriadku. Spo\u010diatku sa to m\u00f4\u017ee zda\u0165 n\u00e1ro\u010dn\u00e9, ale akon\u00e1hle sa nau\u010d\u00edte zdvorilo odmieta\u0165 to, \u010do nem\u00e1 zmysel a nete\u0161\u00ed v\u00e1s, z\u00edskate viac \u010dasu pre seba a budete sa c\u00edtite sebavedomej\u0161ie. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Odpojte sa od soci\u00e1lnych siet\u00ed a smartf\u00f3nu<\/h3>\n\n\n\n<p>Dne\u0161n\u00e1 hektick\u00e1 doba je pln\u00e1 r\u00f4znych spr\u00e1v, soci\u00e1lnych siet\u00ed a \u010fal\u0161\u00edch l\u00e1kadiel, ktor\u00e9 s\u00faperia o na\u0161u pozornos\u0165. V\u00fdsledkom s\u00fa desiatky upozornen\u00ed, ale aj pocit, \u017ee n\u00e1m neust\u00e1le nie\u010do unik\u00e1. To m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>zmyslov\u00e9 pre\u0165a\u017eenie spojen\u00e9 s nepohodl\u00edm, stresom \u010di podr\u00e1\u017edenos\u0165ou.<\/strong> Pomoc je v tomto pr\u00edpade jednoduch\u00e1. Sk\u00faste sa na p\u00e1r dn\u00ed odpoji\u0165 od denn\u00fdch spr\u00e1v a <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezmy\u0161lienkov\u00e9ho scrollovania soci\u00e1lnych siet\u00ed<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vypnite si telev\u00edzor a obmedzte upozornenia <\/strong>na va\u0161om smartf\u00f3ne \u010di tablete. <strong>Odhl\u00e1ste sa zo soci\u00e1lnych siet\u00ed<\/strong> a neotv\u00e1rajte laptop, ak jeho pou\u017e\u00edvanie nie je v n\u00e1plni va\u0161ej pr\u00e1ce. Spo\u010diatku sa to m\u00f4\u017ee zda\u0165 n\u00e1ro\u010dn\u00e9 hlavne v pr\u00edpade, \u017ee ste na soci\u00e1lnych sie\u0165ach tr\u00e1vili zna\u010dn\u00e9 mno\u017estvo \u010dasu. Pom\u00f4c\u0165 v\u0161ak m\u00f4\u017ee my\u0161lienka, \u017ee sa <strong>neodp\u00e1jate nav\u017edy a chv\u00edle pokoja si doprajete len na p\u00e1r dn\u00ed. <\/strong>Pokojne na za\u010diatku sk\u00faste iba jeden de\u0148 a po \u0148om sa k soci\u00e1lnym sie\u0165am m\u00f4\u017eete vr\u00e1ti\u0165. Mo\u017eno tak zist\u00edte, \u017ee <strong>v\u00e1\u0161 online \u010das stoj\u00ed za obmedzenie<\/strong> a prinesie v\u00e1m to do \u017eivota viac ment\u00e1lneho pokoja. <span style=\"color:#ff6600\" class=\"tadv-color\">[22\u201323]<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-1124x749.jpg\" alt=\"Odpojte sa od soci\u00e1lnych siet\u00ed a smartf\u00f3nu\" class=\"wp-image-414626\" style=\"width:843px;height:562px\" title=\"Odpojte sa od soci\u00e1lnych siet\u00ed a smartf\u00f3nu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1368613476-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Vysk\u00fa\u0161ajte medit\u00e1ciu<\/h3>\n\n\n\n<p>Medit\u00e1cia je vo v\u0161eobecnosti aktivitou zameranou na upokojenie mysle. Jej techniky m\u00f4\u017eu by\u0165 r\u00f4zne, ale sp\u00e1ja ich<strong> d\u00f4raz na d\u00fdchanie.<\/strong> Vo v\u00fdsledku v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 <strong>upokoji\u0165 sa, u\u013eavi\u0165 od stresu alebo zmeni\u0165 n\u00e1\u0161 vz\u0165ah k sebe sam\u00fdm. <\/strong>Ide tak o \u00fa\u010dinn\u00fd sp\u00f4sob self-care a v jej prospech hovoria aj r\u00f4zne \u0161t\u00fadie. Pr\u00edkladom je v\u00fdskum z roku 2012, ktor\u00fd zistil, \u017ee <strong>medit\u00e1cia m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 pr\u00edznaky \u00fazkosti.<\/strong> Okrem toho <strong>doka\u017ee zn\u00ed\u017ei\u0165 stres alebo zlep\u0161i\u0165 sp\u00e1nok.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[24\u201326]<\/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\">Ako na medit\u00e1ciu &#8211; jednoduch\u00fd n\u00e1vod pre za\u010diato\u010dn\u00edkov<\/h4>\n\n\n\n<p>Ak je pre v\u00e1s medit\u00e1cia nov\u00e1, sk\u00faste vyu\u017ei\u0165 tento kr\u00e1tky n\u00e1vod, ktor\u00fd v\u00e1m pom\u00f4\u017ee <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>N\u00e1jdite si pokojn\u00e9 a tich\u00e9 miesto na sedenie alebo le\u017eanie<\/li>\n\n\n\n<li>Zatvorte o\u010di&nbsp;<\/li>\n\n\n\n<li>D\u00fdchajte prirodzene. Zamerajte svoju pozornos\u0165 len na d\u00fdchanie. S\u00fastre\u010fte sa na ka\u017ed\u00fd n\u00e1dych a v\u00fddych. Pri d\u00fdchan\u00ed si v\u0161\u00edmajte pohyb svojho tela. Sledujte hrudn\u00edk, ramen\u00e1 a brucho. Na d\u00fdchanie sa s\u00fastre\u010fte bez toho, aby ste ak\u00fdmko\u013evek sp\u00f4sobom ovl\u00e1dali jeho tempo \u010di intenzitu&nbsp;<\/li>\n\n\n\n<li>Ak va\u0161a myse\u013e na chv\u00ed\u013eu zabl\u00fadi, vr\u00e1\u0165te sa a op\u00e4\u0165 sa s\u00fastre\u010fte na d\u00fdchanie<\/li>\n\n\n\n<li>Po nieko\u013ek\u00fdch min\u00fatach m\u00f4\u017eete medit\u00e1ciu ukon\u010di\u0165<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"707\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1124x707.png\" alt=\"Medit\u00e1cia je jedn\u00fdm zo sp\u00f4sobov self-care\" class=\"wp-image-414642\" style=\"width:843px;height:530px\" title=\"Medit\u00e1cia je jedn\u00fdm zo sp\u00f4sobov self-care\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1124x707.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-400x251.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1536x966.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-2048x1287.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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\">5. Ka\u017ed\u00fa hodinu si dopl\u0148te f\u013ea\u0161u s vodou<\/h3>\n\n\n\n<p>T\u00e1to nen\u00e1ro\u010dn\u00e1 \u010dinnos\u0165 m\u00f4\u017ee prispie\u0165 k tomu, aby ste udr\u017eiavali dostato\u010dn\u00fd pitn\u00fd re\u017eim. Va\u0161e telo potrebuje tekutiny na udr\u017eanie spr\u00e1vneho fungovania mnoh\u00fdch biologick\u00fdch procesov.<\/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\">Ako na zdravie vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim<\/h4>\n\n\n\n<p>Nedostatok vody vedie k dehydrat\u00e1cii, ktor\u00fa sprev\u00e1dzaj\u00fa nasleduj\u00face sympt\u00f3my <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pocity sm\u00e4du&nbsp;<\/li>\n\n\n\n<li>sucho v \u00fastach&nbsp;<\/li>\n\n\n\n<li>z\u00e1vraty<\/li>\n\n\n\n<li>tmav\u00fd mo\u010d<\/li>\n\n\n\n<li>boles\u0165 hlavy<\/li>\n\n\n\n<li>svalov\u00e1 slabos\u0165<\/li>\n\n\n\n<li>mo\u010denie menej ne\u017e \u0161tyrikr\u00e1t denne<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Institute of Medicine of the National Academies odpor\u00fa\u010da, aby sme <strong>ka\u017ed\u00fd de\u0148 vypili 30 \u2013 45 ml vody na kilogram telesnej hmotnosti. <\/strong>V pr\u00edpade 65 kg \u017eeny je to teda minim\u00e1lne 1,8 litra. U 85 kg mu\u017ea je to aspo\u0148 2,5 litra<strong>.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pom\u00f4c\u0165 v tomto smere m\u00f4\u017ee, ak si <strong>zaobstar\u00e1te <\/strong><a href=\"https:\/\/gymbeam.sk\/eco-flasa-bamboo-500-ml-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlastn\u00fa f\u013ea\u0161u<\/strong><\/a><strong> na vodu, ktor\u00fa napln\u00edte ka\u017ed\u00fa hodinu.<\/strong> M\u00f4\u017eete si ju so sebou zobra\u0165 kamko\u013evek a stara\u0165 sa tak o svoj pitn\u00fd re\u017eim nielen doma, ale aj v pr\u00e1ci \u010di na cest\u00e1ch. T\u00fdm op\u00e4\u0165 podpor\u00edte svoje zdravie a celkov\u00fa self-care.<\/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\">6. Upracte si prostredie okolo v\u00e1s<\/h3>\n\n\n\n<p>Ak sa zbav\u00edte hromady nepotrebn\u00fdch vec\u00ed na pracovnom stole, preplnen\u00e9ho \u0161atn\u00edka \u010di mno\u017estva top\u00e1nok pri dver\u00e1ch va\u0161ej dom\u00e1cnosti, m\u00f4\u017eete t\u00fdm podpori\u0165 v\u00e1\u0161 pocit pohody. \u0160t\u00fadie toti\u017e sp\u00e1jaj\u00fa <strong>poh\u013ead na preplnen\u00e9 prostredie so stresom a ni\u017e\u0161ou sebakontrolou. <\/strong>Sk\u00faste sa zamera\u0165 na jednu \u010das\u0165 dom\u00e1cnosti, v ktorej m\u00e1te neporiadok a venujte mu aspo\u0148 20 min\u00fat. Pokojne si toto miesto predt\u00fdm odfo\u0165te, aby ste po upratan\u00ed vedeli porovna\u0165, ako sa zmenilo a ako na v\u00e1s aktu\u00e1lne p\u00f4sob\u00ed.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/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=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Schopnos\u0165 stara\u0165 sa o seba <strong>prostredn\u00edctvom uvedomenia si svojich potrieb<\/strong> (self-care) je v dne\u0161nom hektickom svete obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1. Jej pr\u00ednos sa m\u00f4\u017ee prejavi\u0165 vo viacer\u00fdch oblastiach v\u00e1\u0161ho \u017eivota a <strong>eskalova\u0165 tak k v\u00e4\u010d\u0161ej spokojnosti aj pocitu \u0161\u0165astia.<\/strong> \u010ci u\u017e sa rozhodnete pre podporu <strong>emocion\u00e1lnej, fyzickej alebo duchovnej self-care<\/strong> budeme radi, ak v\u00e1s in\u0161piruj\u00fa tipy spom\u00ednan\u00e9 vy\u0161\u0161ie. Pom\u00f4\u017eu v\u00e1m definova\u0165 oblasti, na ktor\u00fdch treba zapracova\u0165 a urobi\u0165 prv\u00e9 kroky k podpore va\u0161ej self-care.<\/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\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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>Ako pred\u00eds\u0165 vyhoreniu \u010di dlhodob\u00e9mu stresu? Odpove\u010fou m\u00f4\u017ee by\u0165 uvedomenie si svojich potrieb prostredn\u00edctvom self-care. V dne\u0161nom \u010dl\u00e1nku v\u00e1m prezrad\u00edme efekt\u00edvne tipy, ako podpori\u0165 starostlivos\u0165 o seba sam\u00e9ho a by\u0165 v \u017eivote \u0161\u0165astnej\u0161\u00ed \u010di spokojnej\u0161\u00ed.<\/p>\n","protected":false},"author":120,"featured_media":414691,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6132,6160,6069,6082],"filter_section":[],"filter_attribute":[13887,13888,13047],"class_list":{"0":"post-414564","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-regeneracia","9":"tag-stres","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-krasa-lifestyle","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-wellness","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Self-care: Ako sa o seba stara\u0165 a by\u0165 v \u017eivote spokojnej\u0161\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa stara\u0165 o sam\u00e9ho seba? 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