{"id":414846,"date":"2023-01-04T13:52:13","date_gmt":"2023-01-04T12:52:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=414846"},"modified":"2023-01-09T20:25:08","modified_gmt":"2023-01-09T19:25:08","slug":"self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/","title":{"rendered":"Self-care: Jak o sebe pe\u010dovat a b\u00fdt v \u017eivot\u011b spokojen\u011bj\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.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/#Co_je_self-care_a_proc_je_vlastne_pece_o_sebe_dulezita\" title=\"Co je self-care a pro\u010d je vlastn\u011b p\u00e9\u010de o sebe d\u016fle\u017eit\u00e1\">Co je self-care a pro\u010d je vlastn\u011b p\u00e9\u010de o sebe d\u016fle\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.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/#Typy_self-care_a_vyhody_jednotlivych_druhu_pece\" title=\"Typy self-care a v\u00fdhody jednotliv\u00fdch druh\u016f p\u00e9\u010de\">Typy self-care a v\u00fdhody jednotliv\u00fdch druh\u016f p\u00e9\u010de<\/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.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/#Tipy_jak_o_sebe_pecovat\" title=\"Tipy, jak o sebe pe\u010dovat\">Tipy, jak o sebe pe\u010dovat<\/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.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>T\u00e9ma du\u0161evn\u00edho zdrav\u00ed se v posledn\u00edch letech st\u00e1v\u00e1 \u010d\u00edm d\u00e1l t\u00edm d\u016fle\u017eit\u011bj\u0161\u00ed. R\u016fzn\u00e1 \u017eivotn\u00ed obdob\u00ed, a\u0165 u\u017e ve sportovn\u00ed nebo osobn\u00ed oblasti, mohou m\u00edt na lidi obrovsk\u00fd vliv. Nejde p\u0159itom pouze o vzestupy, ale tak\u00e9 o p\u00e1dy, se kter\u00fdmi se spojuj\u00ed nep\u0159\u00edjemn\u00e9 pocity, v n\u011bkter\u00fdch p\u0159\u00edpadech<strong> p\u0159er\u016fstaj\u00edc\u00ed a\u017e do vyho\u0159en\u00ed, stresu \u010di deprese. <\/strong>Podobn\u00fdm projev\u016fm se v\u0161ak d\u00e1 p\u0159edej\u00edt a jednou z odpov\u011bd\u00ed m\u016f\u017ee b\u00fdt <strong>tzv. self-care nebo p\u00e9\u010de o sebe sama.<\/strong> D\u00edky n\u00ed se m\u016f\u017eeme <strong>l\u00e9pe vyrovnat s r\u016fzn\u00fdmi pocity, <\/strong>ale tak\u00e9 s ka\u017edodenn\u00edm stresem \u010di ne\u00fasp\u011bchy. Dnes se proto pod\u00edv\u00e1me na to, pro\u010d je p\u00e9\u010de o n\u00e1s sam\u00e9 d\u016fle\u017eit\u00e1. Z\u00e1rove\u0148 si rozebereme i to, jak ji praktikovat a kolik \u010dasu bychom j\u00ed vlastn\u011b m\u011bli v\u011bnovat.<\/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=\"Co_je_self-care_a_proc_je_vlastne_pece_o_sebe_dulezita\"><\/span>Co je self-care a pro\u010d je vlastn\u011b p\u00e9\u010de o sebe d\u016fle\u017eit\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Self-care je podle WHO definov\u00e1na jako <strong>schopnost jednotlivc\u016f, rodin \u010di komunity podporovat sv\u00e9 zdrav\u00ed, p\u0159edch\u00e1zet nemocem a udr\u017eovat se v dobr\u00e9 kondici. <\/strong>Jej\u00edm c\u00edlem je dos\u00e1hnout, udr\u017eet nebo podpo\u0159it <strong>optim\u00e1ln\u00ed zdrav\u00ed a psychickou pohodu. <\/strong>Pravideln\u00e1 p\u00e9\u010de o n\u00e1s sam\u00e9 by m\u011bla pomoci naj\u00edt odpov\u011b\u010f na ot\u00e1zku, jak se vyrovnat s ka\u017edodenn\u00edmi stresory kolem n\u00e1s. Zjednodu\u0161en\u011b je to cokoliv, co d\u011bl\u00e1te pro sebe a t\u011b\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>D\u00edky p\u00e9\u010di o sama sebe m\u016f\u017eeme l\u00e9pe zvl\u00e1dat \u017eivotn\u00ed p\u00e1dy, p\u0159ipravit se na krize, ale tak\u00e9 r\u016fzn\u00e1 neblah\u00e1 obdob\u00ed v na\u0161em \u017eivot\u011b. Z\u00e1rove\u0148 dok\u00e1\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, <strong>jak se vyrovnat s tlakem v osobn\u00edm \u010di pracovn\u00edm \u017eivot\u011b, <\/strong>zresetovat svou mysl a op\u011bt maximalizovat produktivitu. N\u011bkte\u0159\u00ed lid\u00e9 t\u011b\u017e\u00ed z benefit\u016f self-care, kdy\u017e se cht\u011bj\u00ed vypo\u0159\u00e1dat s t\u011b\u017ek\u00fdmi \u017eivotn\u00edmi situacemi nebo si pouze ka\u017ed\u00fd den udr\u017eet sv\u00e9 \u0161t\u011bst\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ve prosp\u011bch self-care hovo\u0159\u00ed i r\u016fzn\u00e9 v\u00fdzkumy, kter\u00e9 sledovaly mnoho zdravotn\u00edch v\u00fdhod. Zjistily nap\u0159\u00edklad to, \u017ee m\u016f\u017ee sn\u00ed\u017eit stres a zlep\u0161it psychickou odolnost nebo p\u0159isp\u011bt k v\u011bt\u0161\u00ed spokojenosti v pracovn\u00edm prost\u0159ed\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\/2023\/01\/iStock-1161354349-1124x632.jpg\" alt=\"Co je self-care a pro\u010d je vlastn\u011b p\u00e9\u010de o sebe d\u016fle\u017eit\u00e1\" class=\"wp-image-414565\" width=\"843\" height=\"474\" title=\"Co je self-care a pro\u010d je vlastn\u011b p\u00e9\u010de o sebe d\u016fle\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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Typy_self-care_a_vyhody_jednotlivych_druhu_pece\"><\/span>Typy self-care a v\u00fdhody jednotliv\u00fdch druh\u016f p\u00e9\u010de<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u00e9\u010de o n\u00e1s sam\u00e9 by se dala rozd\u011blit do t\u0159\u00ed z\u00e1kladn\u00edch kategori\u00ed. D\u00edky tomu zn\u00e1me emocion\u00e1ln\u00ed, fyzickou a duchovn\u00ed self-care. V n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dc\u00edch si o jednotliv\u00fdch druz\u00edch pov\u00edme v\u00edce.<\/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. Emocion\u00e1ln\u00ed p\u00e9\u010de<\/h3>\n\n\n\n<p>Pom\u00e1h\u00e1 n\u00e1m <strong>uv\u011bdomit si sv\u00e9 emocion\u00e1ln\u00ed a duchovn\u00ed pot\u0159eby<\/strong>, ale tak\u00e9 <strong>zvl\u00e1dat nep\u0159\u00edjemn\u00e9 pocity<\/strong> jako hn\u011bv, smutek \u010di \u00fazkost. M\u016f\u017ee j\u00edt nap\u0159\u00edklad o r\u016fzn\u00e9 relaxa\u010dn\u00ed aktivity, setk\u00e1n\u00ed s p\u0159\u00e1teli nebo n\u00e1v\u0161t\u011bvu kina. Sou\u010d\u00e1st\u00ed na\u0161\u00ed emocion\u00e1ln\u00ed self-care v\u0161ak m\u016f\u017ee b\u00fdt i \u0159\u00edk\u00e1n\u00ed NE v\u011bcem, kter\u00e9 n\u00e1m zp\u016fsobuj\u00ed zbyte\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=\"is-style-default wp-block-heading\">Pokud chcete zjistit, zda v\u00e1m nechyb\u00ed emocion\u00e1ln\u00ed p\u00e9\u010de, zeptejte se sami sebe na tyto ot\u00e1zky:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Dok\u00e1\u017eete zdrav\u011b zpracovat sv\u00e9 emoce?<\/li><li>Kdy jste naposledy vid\u011bli sv\u00e9 p\u0159\u00e1tele?<\/li><li>Za\u0159azujete do sv\u00e9ho \u017eivota i aktivity, kter\u00e9 v\u00e1m pom\u00e1haj\u00ed dob\u00edt energii?<\/li><li>Dok\u00e1\u017eete \u0159\u00edct ne?<\/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\u00fdhody emocion\u00e1ln\u00ed self-care<\/h4>\n\n\n\n<p>Emocion\u00e1ln\u00ed p\u00e9\u010de n\u00e1m umo\u017en\u00ed c\u00edtit se l\u00e9pe i sebev\u011bdom\u011bji p\u0159i zvl\u00e1d\u00e1n\u00ed ka\u017edodenn\u00edch \u017eivotn\u00edch strast\u00ed. Toto tvrzen\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie. Jedna z nich zjistila souvislost mezi negativn\u00edm my\u0161len\u00edm a samotn\u00fdm zdrav\u00edm. Podle v\u011bdc\u016f jsou lid\u00e9 s negativn\u00edmi my\u0161lenkami n\u00e1chyln\u011bj\u0161\u00ed na zdravotn\u00ed probl\u00e9my. Naopak <strong>pozitivn\u00ed my\u0161len\u00ed je spojeno se zdrav\u011bj\u0161\u00edmi a \u0161\u0165astn\u011bj\u0161\u00edmi lidmi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle studie na ScienceDirect z roku 2008 mohou z emocion\u00e1ln\u00ed self-care profitovat i lid\u00e9 s diagn\u00f3zou rakoviny. Podle v\u011bdc\u016f p\u00e9\u010de v tomto sm\u011bru pomohla pacient\u016fm <strong>p\u0159ijmout svou diagn\u00f3zu a zachovat chladnou hlavu. <\/strong>To v kone\u010dn\u00e9m d\u016fsledku p\u0159isp\u011blo k lep\u0161\u00edmu zvl\u00e1d\u00e1n\u00ed emocion\u00e1ln\u00ed z\u00e1t\u011b\u017ee a vedlej\u0161\u00edch \u00fa\u010dink\u016f spojen\u00fdch s l\u00e9\u010dbou. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\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. Fyzick\u00e1 p\u00e9\u010de<\/h3>\n\n\n\n<p>Jedn\u00e1 se o reakci na pot\u0159eby na\u0161eho t\u011bla. Proto\u017ee pokud se o n\u011bj budeme starat, vr\u00e1t\u00ed n\u00e1m to t\u00edm, \u017ee se budeme c\u00edtit l\u00e9pe. V souvislosti s n\u00ed m\u016f\u017eeme nap\u0159\u00edklad db\u00e1t <strong>na dostatek sp\u00e1nku, pitn\u00fd re\u017eim nebo se dr\u017eet v\u00fdb\u011bru zdrav\u00fdch potravin.<\/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\"><strong>Pokud chcete v\u011bd\u011bt, zda existuj\u00ed oblasti fyzick\u00e9 p\u00e9\u010de, ve kter\u00fdch byste se m\u011bli zlep\u0161it, odpov\u011bzte si na ot\u00e1zky:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>M\u00e1te dostatek sp\u00e1nku?<\/li><li>Je va\u0161e strava bohat\u00e1 na v\u0161echny pot\u0159ebn\u00e9 \u017eiviny?<\/li><li>Pe\u010dujete o sv\u00e9 fyzick\u00e9 zdrav\u00ed?<\/li><li>M\u00e1te dostatek pohybu?<\/li><li>Db\u00e1te na dostate\u010dn\u00fd pitn\u00fd re\u017eim?<\/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\/2023\/01\/iStock-1326080733-1124x749.jpg\" alt=\"Fyzick\u00e1 p\u00e9\u010de\" class=\"wp-image-414581\" width=\"843\" height=\"562\" title=\"Fyzick\u00e1 p\u00e9\u010de\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">V\u00fdhody fyzick\u00e9 self-care<\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Fyzick\u00e1 aktivita<\/h5>\n\n\n\n<p>S fyzickou p\u00e9\u010d\u00ed se samoz\u0159ejm\u011b spojuje tak\u00e9 <strong>mnoho zdravotn\u00edch benefit\u016f. <\/strong>V p\u0159\u00edpad\u011b cvi\u010den\u00ed m\u016f\u017eeme zm\u00ednit nap\u0159\u00edklad jeho <strong>vliv na imunitn\u00ed syst\u00e9m, <\/strong>kter\u00fd potvrdila i studie Journal of Sport and Health Science z roku 2019. Zjistila, \u017ee pravideln\u00e9 cvi\u010den\u00ed m\u016f\u017ee <strong>zlep\u0161it obranyschopnost organismu <\/strong>a m\u00e1 tak\u00e9 <strong>protiz\u00e1n\u011btliv\u00fd efekt.<\/strong> Nav\u00edc lid\u00e9, kte\u0159\u00ed cvi\u010d\u00ed dv\u011b a\u017e osm hodin t\u00fddn\u011b, dok\u00e1\u017e\u00ed podle dal\u0161\u00ed studie <strong>sn\u00ed\u017eit riziko \u00famrt\u00ed o 29 a\u017e 36 %<\/strong><strong>.<\/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\"><li>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce a chcete objevit dal\u0161\u00ed benefity cvi\u010den\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-sportovat-a-cvicit-silnejsi-imunita-srdce-a-dalsich-8-duvodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pro\u010d sportovat a cvi\u010dit? Siln\u011bj\u0161\u00ed imunita, srdce a dal\u0161\u00edch 8 d\u016fvod\u016f.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Sp\u00e1nek<\/h5>\n\n\n\n<p>K fyzick\u00e9 self-care pat\u0159\u00ed tak\u00e9 dostatek sp\u00e1nku, kter\u00fd rozhodn\u011b nesm\u00edme podce\u0148ovat. Spr\u00e1vn\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky toti\u017e dok\u00e1\u017e\u00ed<strong> udr\u017eovat mnoho biologick\u00fdch proces\u016f,<\/strong> mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad <strong>zdrav\u00e9 fungov\u00e1n\u00ed mozku \u010di obranyschopnost organismu. <\/strong>\u0160patn\u00fd sp\u00e1nek m\u016f\u017ee zp\u016fsobit, \u017ee jsou neoptim\u00e1ln\u00ed nebo dokonce nefunk\u010dn\u00ed. Za optim\u00e1ln\u00ed se v tomto sm\u011bru pova\u017euje, pokud sp\u00edte <strong>7 &#8211; 9 hodin denn\u011b <\/strong>s t\u00edm, \u017ee p\u0159esn\u00e1 sp\u00e1nkov\u00e1 pot\u0159eba se li\u0161\u00ed od \u010dlov\u011bka k \u010dlov\u011bku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>V\u00edce jsme se tomuto t\u00e9matu v\u011bnovali v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte<\/strong><\/a><strong>,<\/strong> kter\u00fd v\u00e1m objasn\u00ed vliv nedostatku sp\u00e1nku na celkov\u00e9 zdrav\u00ed.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Pitn\u00fd re\u017eim<\/h5>\n\n\n\n<p>Z pohledu fyzick\u00e9 p\u00e9\u010de nesm\u00edme zapom\u00ednat ani na pitn\u00fd re\u017eim. Voda je toti\u017e p\u0159i fungov\u00e1n\u00ed na\u0161eho organismu jakousi alfou a omegou. Ve vodn\u00edm prost\u0159ed\u00ed prob\u00edhaj\u00ed i v\u0161echny metabolick\u00e9 procesy a n\u00e1\u0161 organismus je vlastn\u011b z v\u011bt\u0161iny tvo\u0159en pr\u00e1v\u011b z vody. <strong>Prost\u0159ednictv\u00edm n\u00ed odv\u00e1d\u00edme z t\u011bla odpadn\u00ed l\u00e1tky, dok\u00e1\u017ee regulovat t\u011blesnou teplotu a pom\u00e1h\u00e1 mozku pracovat. <\/strong><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\"><li>Pokud se chcete dozv\u011bd\u011bt v\u00edce o d\u016fle\u017eitosti hydratace, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak ovliv\u0148uje nedostate\u010dn\u00fd pitn\u00fd re\u017eim zdrav\u00ed<\/strong><\/a><strong>.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Zdrav\u00e1 strava<\/h5>\n\n\n\n<p>V neposledn\u00edm \u0159ad\u011b je sou\u010d\u00e1st\u00ed fyzick\u00e9 self-care i konzumace zdrav\u00fdch potravin. Se zdravou stravou se toti\u017e poj\u00ed <strong>ni\u017e\u0161\u00ed riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed<\/strong> nebo ni\u017e\u0161\u00ed t\u011blesn\u00e1 hmotnost, kter\u00e1 nap\u0159\u00edklad <strong>sni\u017euje pravd\u011bpodobnost vzniku cukrovky 2. typu <\/strong>a funguje i jako <strong>prevence proti probl\u00e9m\u016fm s klouby. <\/strong>Na zdrav\u00e9m tal\u00ed\u0159i by nem\u011bla chyb\u011bt ani <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vl\u00e1knina<\/a>, prebiotika \u010di probiotika, kter\u00e1 <strong>podporuj\u00ed optim\u00e1ln\u00ed funkci tr\u00e1ven\u00ed<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>Pokud se chcete nau\u010dit j\u00edst zdrav\u011bji, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b<\/strong><\/a><strong>.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V bod\u011b fyzick\u00e9 p\u00e9\u010de o na\u0161e t\u011blo bychom nem\u011bli zapom\u00ednat ani na \u010das v p\u0159\u00edrod\u011b. Pr\u00e1v\u011b na ten se pod\u00edvala studie renomovan\u00e9ho v\u011bdeck\u00e9ho \u010dasopisu Lancet. P\u0159i\u0161la se z\u00e1v\u011brem, \u017ee lid\u00e9, kte\u0159\u00ed tr\u00e1v\u00ed v\u00edce \u010dasu na zelen\u00fdch ploch\u00e1ch, maj\u00ed men\u0161\u00ed riziko \u00famrt\u00ed ne\u017e n\u011bkdo, kdo se p\u0159\u00edrod\u011b vyh\u00fdb\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/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\/2023\/01\/iStock-1209875463-1124x749.jpg\" alt=\"P\u0159i fyzick\u00e9 p\u00e9\u010di je d\u016fle\u017eit\u00fd i \u010das v p\u0159\u00edrod\u011b\" class=\"wp-image-414596\" width=\"843\" height=\"562\" title=\"P\u0159i fyzick\u00e9 p\u00e9\u010di je d\u016fle\u017eit\u00fd i \u010das v p\u0159\u00edrod\u011b\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Duchovn\u00ed p\u00e9\u010de<\/h3>\n\n\n\n<p>Spolu s n\u00ed p\u0159ich\u00e1z\u00ed <strong>uv\u011bdom\u011bn\u00ed si na\u0161ich duchovn\u00edch pot\u0159eb a hlub\u0161\u00edho smyslu \u017eivota.<\/strong> M\u016f\u017ee j\u00edt nap\u0159\u00edklad o n\u00e1v\u0161t\u011bvu bohoslu\u017eby, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">j\u00f3gu<\/a> \u010di tr\u00e1ven\u00ed \u010dasu v p\u0159\u00edrod\u011b. Duchovn\u00ed self-care zahrnuje tak\u00e9 meditaci, projevy laskavosti nebo veden\u00ed den\u00edku s obsahem v\u011bc\u00ed, za kter\u00e9 jsme vd\u011b\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=\"is-style-default wp-block-heading\">Pokud uva\u017eujete o sv\u00e9m duchovn\u00edm \u017eivot\u011b, polo\u017ete si nap\u0159\u00edklad ot\u00e1zky:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>V\u011bnujete se duchovn\u00edm praktik\u00e1m, kter\u00e9 v\u00e1s napl\u0148uj\u00ed?<\/li><li>Kdy jste byli naposledy v p\u0159\u00edrod\u011b?<\/li><li>Za co jste ve sv\u00e9m \u017eivot\u011b vd\u011b\u010dn\u00ed?<\/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\u00fdhody duchovn\u00ed self-care<\/h4>\n\n\n\n<p>Benefity spiritu\u00e1ln\u00ed p\u00e9\u010de jsou tak\u00e9 p\u0159edm\u011btem r\u016fzn\u00fdch v\u00fdzkum\u016f. Jeden z nich p\u0159i\u0161el se z\u00e1v\u011brem, \u017ee duchovn\u011b zalo\u017een\u00ed lid\u00e9 jsou spojeni <strong>s optimisti\u010dt\u011bj\u0161\u00edm p\u0159\u00edstupem k \u017eivotu. <\/strong>Krom\u011b toho jsou podle v\u011bdc\u016f <strong>odoln\u011bj\u0161\u00ed v\u016f\u010di stresu <\/strong>a tak\u00e9 u nich byla pozorov\u00e1na <strong>ni\u017e\u0161\u00ed \u00farove\u0148 \u00fazkosti.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Duchovn\u00ed p\u00e9\u010de v\u0161ak nemus\u00ed b\u00fdt nutn\u011b spojena pouze s n\u00e1bo\u017eenstv\u00edm. Jej\u00ed sou\u010d\u00e1st\u00ed \u010dasto b\u00fdv\u00e1 i j\u00f3ga, kter\u00e1 m\u016f\u017ee <strong>p\u0159isp\u011bt k lep\u0161\u00edmu zvl\u00e1d\u00e1n\u00ed stresu. <\/strong>Z\u00e1rove\u0148 pom\u00e1h\u00e1 p\u0159i <strong>ment\u00e1ln\u00ed relaxaci <\/strong>a o\u010di\u0161t\u011bn\u00ed mysli od nep\u0159\u00edjemn\u00fdch my\u0161lenek. Krom\u011b toho m\u016f\u017ee <strong>zlep\u0161it flexibilitu a s\u00edlu, <\/strong>ale tak\u00e9<strong> zv\u00fd\u0161it \u00farove\u0148 energie \u010di vitality<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fd\u0161e zmi\u0148ovan\u00e9 typy self-care by se daly d\u00e1l rozd\u011blit na do\u010dasn\u00e9 a trval\u00e9. Dobr\u00fdm p\u0159\u00edkladem prvn\u00ed kategorie je setk\u00e1n\u00ed s p\u0159\u00e1teli. To v\u00e1m p\u0159inese<strong> pot\u011b\u0161en\u00ed v podob\u011b soci\u00e1ln\u00edho propojen\u00ed \u010di uvoln\u011bn\u00ed, <\/strong>kter\u00e9 se v\u0161ak po odchodu postupn\u011b vytrat\u00ed. Trval\u00e1 p\u00e9\u010de m\u00e1 naopak dlouhodob\u011bj\u0161\u00ed \u00fa\u010dinky. M\u016f\u017ee j\u00edt nap\u0159\u00edklad o <strong>sebeuv\u011bdom\u011bn\u00ed dobr\u00fdch v\u011bc\u00ed ve va\u0161em \u017eivot\u011b<\/strong> nebo aplikov\u00e1n\u00ed princip\u016f mindfulness. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/biohacking-7-tipu-ktere-vam-zlepsi-zivot-po-vsech-strankach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Biohacking: 7 tip\u016f, kter\u00e9 v\u00e1m zlep\u0161\u00ed \u017eivot po v\u0161ech str\u00e1nk\u00e1ch<\/strong><\/a><strong>.<\/strong><\/li><\/ul>\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=\"Tipy_jak_o_sebe_pecovat\"><\/span>Tipy, jak o sebe pe\u010dovat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tomto p\u0159\u00edpad\u011b mnoh\u00e9 jako prvn\u00ed napadnou obecn\u011b zn\u00e1m\u00e1 doporu\u010den\u00ed zdrav\u00e9ho \u017eivotn\u00edho stylu. Ty zahrnuj\u00ed <strong>pravideln\u00e9 cvi\u010den\u00ed a zdravou stravu, <\/strong>kter\u00e9 jsou funguj\u00edc\u00edm z\u00e1kladem fyzick\u00e9 p\u00e9\u010de. N\u00ed\u017ee se v\u0161ak pod\u00edv\u00e1me na m\u00e9n\u011b zn\u00e1m\u00e9 tipy, jak podpo\u0159it self-care v r\u016fzn\u00fdch ohledech. Zde plat\u00ed, \u017ee r\u016fzn\u00ed lid\u00e9 si mohou osvojit r\u016fzn\u00e9 postupy p\u00e9\u010de o sebe a \u010dasem se dokonce m\u016f\u017ee zm\u011bnit i va\u0161e definice self-care. Pot\u0159eby osobn\u00ed p\u00e9\u010de se v tomto p\u0159\u00edpad\u011b toti\u017e <strong>li\u0161\u00ed od \u010dlov\u011bka k \u010dlov\u011bku. <\/strong>My v\u00e1m proto p\u0159in\u00e1\u0161\u00edme n\u011bkolik univerz\u00e1ln\u00edch tip\u016f, ze kter\u00fdch si m\u016f\u017eete vybrat.<\/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. Jd\u011bte ven a v\u00edce se h\u00fdbejte<\/h3>\n\n\n\n<p>Vyrazit ven a za\u0159adit do \u017eivota v\u00edce pohybu m\u016f\u017ee b\u00fdt skv\u011bl\u00fd zp\u016fsob, jak zlep\u0161it sv\u00e9 fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed. Ide\u00e1ln\u00ed je v tomto p\u0159\u00edpad\u011b op\u011bt pobyt v p\u0159\u00edrod\u011b. Zkusit v\u0161ak m\u016f\u017eete i <strong>kr\u00e1tkou proch\u00e1zku kolem bloku, vyven\u010dit dom\u00e1c\u00edho mil\u00e1\u010dka,<\/strong> <strong>j\u00edt si zab\u011bhat<\/strong> nebo si zacvi\u010dit na street workout h\u0159i\u0161ti.<\/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\">Benefity pobytu na \u010derstv\u00e9m vzduchu<\/h4>\n\n\n\n<p>S pohybem a pobytem na \u010derstv\u00e9m vzduchu se toti\u017e poj\u00ed mnoho benefit\u016f, jako nap\u0159\u00edklad <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>zlep\u0161en\u00ed n\u00e1lady<\/li><li>sn\u00ed\u017een\u00ed pocitu stresu a hn\u011bvu<\/li><li>navozen\u00ed uvoln\u011bn\u011bj\u0161\u00edho pocitu<\/li><li>zlep\u0161en\u00ed fyzick\u00e9ho zdrav\u00ed<\/li><li>u\u017e\u0161\u00ed propojen\u00ed s okol\u00edm, ve kter\u00e9m \u017eijete<\/li><\/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 obecn\u011b pozitivn\u00ed vliv na va\u0161i kondici. Krom\u011b toho v\u00e1m m\u016f\u017ee pomoci sp\u00e1lit v\u00edce kalori\u00ed a zlep\u0161it svou postavu. S t\u00edm jde ruku v ruce vy\u0161\u0161\u00ed sebev\u011bdom\u00ed, co\u017e zase p\u0159in\u00e1\u0161\u00ed lep\u0161\u00ed pocit ze sebe sama. Je to jak\u00fdsi kouzeln\u00fd kruh v\u00fdhod, kter\u00e9 se na sebe napojuj\u00ed. Pom\u016f\u017eou v\u00e1m c\u00edtit se l\u00e9pe a podpo\u0159it tak svou fyzickou 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 sm\u011bru se m\u016f\u017eete odrazit od doporu\u010den\u00ed WHO, podle kter\u00e9ho by se m\u011bl ka\u017ed\u00fd \u010dlov\u011bk v\u011bnovat t\u00fddn\u011b alespo\u0148 <strong>150 minut\u00e1m fyzick\u00e9 aktivity st\u0159edn\u00ed intenzity<\/strong> nebo <strong>75 minut\u00e1m aktivity vysok\u00e9 intenzity<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>Pokud v\u00e1s podpora fyzick\u00e9ho zdrav\u00ed a p\u00e9\u010de o sv\u00e9 t\u011blo zaj\u00edm\u00e1 v\u00edce, ur\u010dit\u011b nevynechte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 ne\u010dekan\u00fdch benefit\u016f cvi\u010den\u00ed, kter\u00e9 zlep\u0161\u00ed v\u00e1\u0161 \u017eivot<\/strong><\/a><strong>.<\/strong><\/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\/2023\/01\/iStock-1410818198-1124x750.jpg\" alt=\"Benefity pobytu na \u010derstv\u00e9m vzduchu\" class=\"wp-image-414611\" width=\"843\" height=\"563\" title=\"Benefity pobytu na \u010derstv\u00e9m 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Ur\u010dete si hranice a napl\u00e1nujte si svou self-care rutinu<\/h3>\n\n\n\n<p>\u010cas na osobn\u00ed p\u00e9\u010di je d\u016fle\u017eit\u00fd, a proto byste nem\u011bli podcenit jeho pl\u00e1nov\u00e1n\u00ed. Zkuste si do dne\u0161n\u00edho dne za\u0159adit <strong>aktivitu, kter\u00e1 v\u00e1m ud\u011bl\u00e1 radost a pom\u016f\u017ee v\u00e1s nab\u00edt energi\u00ed. <\/strong>A\u0165 u\u017e jde o \u010dten\u00ed dobr\u00e9 knihy, hran\u00ed na hudebn\u00edm n\u00e1stroji, sledov\u00e1n\u00ed seri\u00e1lu, n\u00e1v\u0161t\u011bvu kina nebo divadla. P\u0159\u00edpadn\u011b jak\u00e9koliv jin\u00e9 \u017eivotn\u00ed radosti a kon\u00ed\u010dky jako <strong>poslech hudby, hran\u00ed videoher, psan\u00ed den\u00edku nebo skl\u00e1d\u00e1n\u00ed LEGO stavebnice. <\/strong>A samoz\u0159ejm\u011b na n\u011b myslete nejen v dne\u0161n\u00ed den, ale zkuste si tyto aktivity pl\u00e1novat.<\/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\">Jak napl\u00e1novat self-care strategii?<\/h4>\n\n\n\n<p>Pomoci se self-care strategi\u00ed v\u00e1m mohou i tyto kroky <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Pouva\u017eujte nad sv\u00fdmi pot\u0159ebami<\/strong> &#8211; ud\u011blejte si seznam v\u011bc\u00ed, kter\u00fdm se v\u011bnujete ka\u017ed\u00fd den (pr\u00e1ce, \u0161kola, rodina\u2026)<\/li><li><strong>Identifikujte sv\u00e9 stresory<\/strong> &#8211; zamyslete se nad v\u011bcmi, kter\u00e9 v\u00e1m zp\u016fsobuj\u00ed stres a nad zp\u016fsobem, jak by se to dalo vy\u0159e\u0161it<\/li><li><strong>Navrhn\u011bte si vlastn\u00ed self-care postupy<\/strong> &#8211; zamyslete se nad aktivitami, kter\u00e9 v\u00e1m ud\u011blaj\u00ed radost a pomohou se c\u00edtit l\u00e9pe (kon\u00ed\u010dky, \u010das s p\u0159\u00e1teli apod.)<\/li><li><strong>Napl\u00e1nujte si v\u00fdzvu<\/strong> &#8211; pokud v p\u0159edchoz\u00edch kroc\u00edch zjist\u00edte, \u017ee zanedb\u00e1v\u00e1te ur\u010dit\u00e9 aspekty sv\u00e9ho \u017eivota, vytvo\u0159te si pl\u00e1n, se kter\u00fdm jim d\u00e1te prostor<\/li><li><strong>Ud\u011blejte mal\u00e9 kroky<\/strong> &#8211; ne\u0159e\u0161te v\u0161e najednou, ale pop\u0159em\u00fd\u0161lejte nad men\u0161\u00edm krokem, kter\u00fd m\u016f\u017eete ud\u011blat ASAP, abyste podpo\u0159ili svou self-care<\/li><li><strong>Napl\u00e1nujte si \u010das, kter\u00fd pot\u0159ebujete sami na sebe<\/strong> &#8211; pokud m\u00e1te pocit, \u017ee nem\u00e1te \u010das vt\u011bsnat do sv\u00e9ho dne v\u00edce v\u011bc\u00ed, sna\u017ete se ud\u011blat ze self-care prioritu a va\u0161e t\u011blo i mysl se v\u00e1m ur\u010dit\u011b odvd\u011b\u010d\u00ed.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho si ur\u010dete hranice a <strong>nau\u010dte se \u0159\u00edct ne v\u011bcem, kter\u00e9 v\u00e1s naopak net\u011b\u0161\u00ed. <\/strong>Pro mnoh\u00e9 lidi to m\u016f\u017ee b\u00fdt t\u011b\u017ek\u00e9, zejm\u00e9na pokud je o n\u011bco po\u017e\u00e1d\u00e1 rodina nebo bl\u00edzc\u00ed p\u0159\u00e1tel\u00e9. Pokud v\u0161ak m\u00e1te za sebou t\u011b\u017ek\u00fd den nebo c\u00edt\u00edte, \u017ee si pot\u0159ebujete odpo\u010dinout, \u0159\u00edct NE je \u00fapln\u011b v po\u0159\u00e1dku. Zpo\u010d\u00e1tku se to m\u016f\u017ee zd\u00e1t n\u00e1ro\u010dn\u00e9, ale jakmile se nau\u010d\u00edte zdvo\u0159ile odm\u00edtat to, co nem\u00e1 smysl a net\u011b\u0161\u00ed v\u00e1s, z\u00edsk\u00e1te v\u00edce \u010dasu pro sebe a budete se c\u00edtit sebev\u011bdom\u011bji. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\">3. Odpojte se od soci\u00e1ln\u00edch s\u00edt\u00ed a smartfonu<\/h3>\n\n\n\n<p>Dne\u0161n\u00ed hektick\u00e1 doba je pln\u00e1 r\u016fzn\u00fdch zpr\u00e1v, soci\u00e1ln\u00edch s\u00edt\u00ed a dal\u0161\u00edch l\u00e1kadel, kter\u00e1 soupe\u0159\u00ed o na\u0161i pozornost. V\u00fdsledkem jsou des\u00edtky upozorn\u011bn\u00ed, ale tak\u00e9 pocit, \u017ee n\u00e1m neust\u00e1le n\u011bco unik\u00e1. To m\u016f\u017ee zp\u016fsobit <strong>smyslov\u00e9 p\u0159et\u00ed\u017een\u00ed spojen\u00e9 s nepohodl\u00edm, stresem \u010di podr\u00e1\u017ed\u011bnost\u00ed. <\/strong>Pomoc je v tomto p\u0159\u00edpad\u011b jednoduch\u00e1. Zkuste se na p\u00e1r dn\u00ed odpojit od denn\u00edch zpr\u00e1v a <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nas-ovlivnuje-neustale-scrollovani-socialnich-siti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bezmy\u0161lenkov\u00e9ho scrollov\u00e1n\u00ed soci\u00e1ln\u00edch s\u00edt\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>Vypn\u011bte si televizor a omezte upozorn\u011bn\u00ed <\/strong>na va\u0161em smartfonu \u010di tabletu. <strong>Odhlaste se ze soci\u00e1ln\u00edch s\u00edt\u00ed <\/strong>a neotev\u00edrejte laptop, pokud jeho pou\u017e\u00edv\u00e1n\u00ed nen\u00ed v n\u00e1plni va\u0161\u00ed pr\u00e1ce. Zpo\u010d\u00e1tku se to m\u016f\u017ee zd\u00e1t n\u00e1ro\u010dn\u00e9, a to hlavn\u011b v p\u0159\u00edpad\u011b, \u017ee jste na soci\u00e1ln\u00edch s\u00edt\u00edch tr\u00e1vili zna\u010dn\u00e9 mno\u017estv\u00ed \u010dasu. Pomoci v\u0161ak m\u016f\u017ee my\u0161lenka, \u017ee se <strong>neodpojujete nav\u017edy a chv\u00edle klidu si dop\u0159ejete pouze na p\u00e1r dn\u00ed. <\/strong>Klidn\u011b na za\u010d\u00e1tku zkuste pouze jeden den a po n\u011bm se k soci\u00e1ln\u00edm s\u00edt\u00edm m\u016f\u017eete vr\u00e1tit. Mo\u017en\u00e1 tak zjist\u00edte, \u017ee <strong>v\u00e1\u0161 online \u010das stoj\u00ed za omezen\u00ed <\/strong>a p\u0159inese v\u00e1m to do \u017eivota v\u00edce ment\u00e1ln\u00edho klidu. <span class=\"tadv-color\" style=\"color: #ff6600\">[22\u201323]<\/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\/2023\/01\/iStock-1368613476-1124x749.jpg\" alt=\"Odpojte se od soci\u00e1ln\u00edch s\u00edt\u00ed a smartfonu\" class=\"wp-image-414626\" width=\"843\" height=\"562\" title=\"Odpojte se od soci\u00e1ln\u00edch s\u00edt\u00ed a smartfonu\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Vyzkou\u0161ejte meditaci<\/h3>\n\n\n\n<p>Meditace je obecn\u011b aktivitou zam\u011b\u0159enou na zklidn\u011bn\u00ed mysli. Jej\u00ed techniky mohou b\u00fdt r\u016fzn\u00e9, ale spojuje je<strong> d\u016fraz na d\u00fdch\u00e1n\u00ed.<\/strong> Ve v\u00fdsledku v\u00e1m mohou pomoci <strong>uklidnit se, ulevit od stresu nebo zm\u011bnit n\u00e1\u0161 vztah k sob\u011b sam\u00fdm. <\/strong>Jedn\u00e1 se tak o \u00fa\u010dinn\u00fd zp\u016fsob self-care a v jej\u00ed prosp\u011bch hovo\u0159\u00ed i r\u016fzn\u00e9 studie. P\u0159\u00edkladem je v\u00fdzkum z roku 2012, kter\u00fd zjistil, \u017ee <strong>meditace m\u016f\u017ee pomoci sn\u00ed\u017eit p\u0159\u00edznaky \u00fazkosti. <\/strong>Krom\u011b toho <strong>dok\u00e1\u017ee sn\u00ed\u017eit stres nebo zlep\u0161it sp\u00e1nek<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\">Jak na meditaci &#8211; jednoduch\u00fd n\u00e1vod pro za\u010d\u00e1te\u010dn\u00edky<\/h4>\n\n\n\n<p>Pokud je pro v\u00e1s meditace nov\u00e1, zkuste vyu\u017e\u00edt tento kr\u00e1tk\u00fd n\u00e1vod, kter\u00fd v\u00e1m pom\u016f\u017ee <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>Najd\u011bte si klidn\u00e9 a tich\u00e9 m\u00edsto k sezen\u00ed nebo le\u017een\u00ed<\/li><li>Zav\u0159ete o\u010di<\/li><li>D\u00fdchejte p\u0159irozen\u011b. Zam\u011b\u0159te svou pozornost pouze na d\u00fdch\u00e1n\u00ed. Soust\u0159e\u010fte se na ka\u017ed\u00fd n\u00e1dech a v\u00fddech. P\u0159i d\u00fdch\u00e1n\u00ed si v\u0161\u00edmejte pohybu sv\u00e9ho t\u011bla. Sledujte hrudn\u00edk, ramena a b\u0159icho. Na d\u00fdch\u00e1n\u00ed se soust\u0159e\u010fte, ani\u017e byste jak\u00fdmkoliv zp\u016fsobem ovl\u00e1dali jeho tempo \u010di intenzitu.<\/li><li>Pokud va\u0161e mysl na chv\u00edli zabloud\u00ed, vra\u0165te se a op\u011bt se soust\u0159e\u010fte na d\u00fdch\u00e1n\u00ed<\/li><li>Po n\u011bkolika minut\u00e1ch m\u016f\u017eete meditaci ukon\u010dit<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/Snimka-obrazovky-2023-01-04-o-10.35.56-1124x707.png\" alt=\"Meditace je jedn\u00edm ze zp\u016fsob\u016f self-care\" class=\"wp-image-414642\" width=\"843\" height=\"530\" title=\"Meditace je jedn\u00edm ze zp\u016fsob\u016f 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: 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\">5. Ka\u017edou hodinu si dopl\u0148te lahev s vodou<\/h3>\n\n\n\n<p>Tato nen\u00e1ro\u010dn\u00e1 \u010dinnost m\u016f\u017ee p\u0159isp\u011bt k tomu, abyste udr\u017eovali dostate\u010dn\u00fd pitn\u00fd re\u017eim. Va\u0161e t\u011blo pot\u0159ebuje tekutiny k udr\u017een\u00ed spr\u00e1vn\u00e9ho fungov\u00e1n\u00ed mnoha biologick\u00fdch proces\u016f.<\/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\">Jak zdrav\u00ed ovliv\u0148uje nedostate\u010dn\u00fd pitn\u00fd re\u017eim<\/h4>\n\n\n\n<p>Nedostatek vody vede k dehydrataci, kterou doprov\u00e1zej\u00ed n\u00e1sleduj\u00edc\u00ed symptomy <span class=\"tadv-color\" style=\"color: #ff6600\">[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\"><li>pocity \u017e\u00edzn\u011b<\/li><li>sucho v \u00fastech&nbsp;<\/li><li>z\u00e1vrat\u011b<\/li><li>tmav\u00e1 mo\u010d<\/li><li>bolest hlavy<\/li><li>svalov\u00e1 slabost<\/li><li>mo\u010den\u00ed m\u00e9n\u011b ne\u017e \u010dty\u0159ikr\u00e1t denn\u011b<\/li><\/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 doporu\u010duje, abychom <strong>ka\u017ed\u00fd den vypili 30-45 ml vody na kilogram t\u011blesn\u00e9 hmotnosti. <\/strong>V p\u0159\u00edpad\u011b 65 kg \u017eeny je to tedy minim\u00e1ln\u011b 1,8 litru. U 85 kg mu\u017ee je to alespo\u0148 2,5 litru.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomoci v tomto sm\u011bru m\u016f\u017ee, pokud si <strong>po\u0159\u00edd\u00edte <\/strong><a href=\"https:\/\/gymbeam.cz\/eco-lahev-bamboo-500-ml-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlastn\u00ed lahev<\/strong><\/a><strong> na vodu, kterou napln\u00edte ka\u017edou hodinu.<\/strong> M\u016f\u017eete si ji s sebou vz\u00edt kamkoliv a starat se tak o sv\u016fj pitn\u00fd re\u017eim nejen doma, ale tak\u00e9 v pr\u00e1ci \u010di na cest\u00e1ch. T\u00edm op\u011bt podpo\u0159\u00edte sv\u00e9 zdrav\u00ed a celkovou 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=\"is-style-default wp-block-heading\">6. Ukli\u010fte si prost\u0159ed\u00ed kolem v\u00e1s<\/h3>\n\n\n\n<p>Pokud se zbav\u00edte hromady nepot\u0159ebn\u00fdch v\u011bc\u00ed na pracovn\u00edm stole, p\u0159epln\u011bn\u00e9ho \u0161atn\u00edku \u010di mno\u017estv\u00ed bot u dve\u0159\u00ed va\u0161\u00ed dom\u00e1cnosti, m\u016f\u017eete t\u00edm podpo\u0159it v\u00e1\u0161 pocit pohody. Studie toti\u017e spojuj\u00ed <strong>pohled na p\u0159epln\u011bn\u00e9 prost\u0159ed\u00ed se stresem a ni\u017e\u0161\u00ed sebekontrolou. <\/strong>Zkuste se zam\u011b\u0159it na jednu \u010d\u00e1st dom\u00e1cnosti, ve kter\u00e9 m\u00e1te nepo\u0159\u00e1dek a v\u011bnujte mu alespo\u0148 20 minut. Klidn\u011b si toto m\u00edsto p\u0159edt\u00edm vyfo\u0165te, abyste po \u00faklid mohli porovnat, jak se zm\u011bnilo a jak na v\u00e1s aktu\u00e1ln\u011b p\u016fsob\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Schopnost starat se o sebe <strong>prost\u0159ednictv\u00edm uv\u011bdom\u011bn\u00ed si sv\u00fdch pot\u0159eb <\/strong>(self -care) je v dne\u0161n\u00edm hektick\u00e9m sv\u011bt\u011b obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1. Jej\u00ed p\u0159\u00ednos se m\u016f\u017ee projevit v&nbsp;n\u011bkolika oblastech va\u0161eho \u017eivota a <strong>eskalovat tak k v\u011bt\u0161\u00ed spokojenosti i pocitu \u0161t\u011bst\u00ed. <\/strong>A\u0165 u\u017e se rozhodnete pro podporu <strong>emocion\u00e1ln\u00ed, fyzick\u00e9 nebo duchovn\u00ed self-care, <\/strong>budeme r\u00e1di, pokud v\u00e1s inspiruj\u00ed tipy zmi\u0148ovan\u00e9 v\u00fd\u0161e. Pomohou v\u00e1m definovat oblasti, na kter\u00fdch je pot\u0159eba zapracovat a ud\u011blat prvn\u00ed kroky k podpo\u0159e va\u0161\u00ed 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>Jak p\u0159edej\u00edt vyho\u0159en\u00ed \u010di dlouhodob\u00e9mu stresu? Odpov\u011bd\u00ed m\u016f\u017ee b\u00fdt uv\u011bdom\u011bn\u00ed si sv\u00fdch pot\u0159eb prost\u0159ednictv\u00edm self-care. V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m prozrad\u00edme efektivn\u00ed tipy, jak podpo\u0159it p\u00e9\u010di o sebe sama a b\u00fdt v \u017eivot\u011b \u0161\u0165astn\u011bj\u0161\u00ed \u010di spokojen\u011bj\u0161\u00ed.<\/p>\n","protected":false},"author":120,"featured_media":414695,"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":[32],"tags":[7209,7365,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-414846","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-regenerace","9":"tag-stres-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Self-care: Jak o sebe pe\u010dovat a b\u00fdt v \u017eivot\u011b spokojen\u011bj\u0161\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak pe\u010dovat o sebe sama? 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