{"id":415942,"date":"2023-01-18T14:26:35","date_gmt":"2023-01-18T13:26:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=415942"},"modified":"2023-01-18T14:26:38","modified_gmt":"2023-01-18T13:26:38","slug":"self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/","title":{"rendered":"Self-Care: Kako skrbeti zase in biti v \u017eivljenju bolj zadovoljen"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/#Kaj_je_self-care_in_zakaj_je_skrb_zase_pravzaprav_pomembna\" title=\"Kaj je self-care in zakaj je skrb zase pravzaprav pomembna\">Kaj je self-care in zakaj je skrb zase pravzaprav pomembna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/#Vrste_self-care_in_koristi_posameznih_vrst_skrbi_zase\" title=\"Vrste self-care in koristi posameznih vrst skrbi zase\">Vrste self-care in koristi posameznih vrst skrbi zase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/#Nasveti_kako_skrbeti_zase\" title=\"Nasveti, kako skrbeti zase\">Nasveti, kako skrbeti zase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tema du\u0161evnega zdravja postaja v zadnjih letih vse bolj pomembna. Razli\u010dna \u017eivljenjska obdobja, bodisi v \u0161portnem ali osebnem \u017eivljenju, imajo lahko velik vpliv na ljudi. \u017divljenje ni postlano z ro\u017eicami. V\u010dasih prinese neprijetne ob\u010dutke, ki v nekaterih primerih&nbsp;<strong>lahko prerastejo v popolno izgorelost, stres ali depresijo.&nbsp;<\/strong>Te pa je mogo\u010de prepre\u010diti in eden od odgovorov je&nbsp;<strong>tako imenovana self-care ali skrb zase.&nbsp;<\/strong><strong>Pomaga vam lahko pri<\/strong>&nbsp;<strong>la\u017ejem soo\u010danju z razli\u010dnimi ob\u010dutki,&nbsp;<\/strong>pa tudi z vsakodnevnim stresom ali neuspehi. Danes si bomo torej ogledali, zakaj je skrb zase pomembna. Razpravljali bomo tudi o tem, kako jo izvajati in koliko \u010dasa bi ji morali posvetiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_self-care_in_zakaj_je_skrb_zase_pravzaprav_pomembna\"><\/span>Kaj je self-care in zakaj je skrb zase pravzaprav pomembna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po SZO je self-care opredeljena kot&nbsp;<strong>zmo\u017enost posameznikov, dru\u017ein ali skupnosti, da vzdr\u017eujejo svoje zdravje, prepre\u010dujejo nastajanje bolezni in se ohranjajo v dobri kondiciji.&nbsp;<\/strong>Cilj je dose\u010di, ohranjati ali spodbujati&nbsp;<strong>optimalno zdravje in psihi\u010dno dobro po\u010dutje.&nbsp;<\/strong>Redna skrb zase vam bo pomagala najti odgovor na vpra\u0161anje, kako se spoprijeti z vsakodnevnimi dejavniki stresa, ki vas obkro\u017eajo. Preprosto povedano, vklju\u010duje vse, kar po\u010dnete zase in v \u010demer u\u017eivate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce skrbite zase, se lahko bolje spopadete z \u017eivljenjskimi padci, se pripravite na krize, pa tudi na razli\u010dna neugodna obdobja v \u017eivljenju. Hkrati je lahko odli\u010den na\u010din za <strong>spopadanje s pritiskom v zasebnem ali poklicnem \u017eivljenju<\/strong>, ponastavitev misli in povrnitev produktivnosti. Koristi self-care lahko cenite predvsem takrat, ko se spopadate s te\u017ekimi \u017eivljenjskimi situacijami ali \u010de \u017eelite le ohraniti svojo vsakdanjo sre\u010do.&nbsp;[1\u2013\u20602]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstajajo tudi razli\u010dne raziskave, ki potrjujejo pomen skrbi zase in jo povezujejo s \u0161tevilnimi koristmi za zdravje. Ugotovili so, na primer, da lahko zmanj\u0161a stres in izbolj\u0161a psihi\u010dno odpornost ali prispeva k ve\u010djemu zadovoljstvu v delovnem okolju.&nbsp;[5\u20136]<\/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=\"Kaj je self-care in zakaj je skrb zase pravzaprav pomembna\" class=\"wp-image-414565\" width=\"843\" height=\"474\" title=\"Kaj je self-care in zakaj je skrb zase pravzaprav pomembna\" 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=\"Vrste_self-care_in_koristi_posameznih_vrst_skrbi_zase\"><\/span>Vrste self-care in koristi posameznih vrst skrbi zase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skrb zase lahko razdelimo v tri osnovne kategorije: \u010dustveno, fizi\u010dno in duhovno. V nadaljevanju bomo podrobneje obravnavali vsako od njih.<\/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.\tSkrb za svoja \u010dustva<\/h3>\n\n\n\n<p>Pomaga pri&nbsp;<strong>uresni\u010devanju \u010dustvenih in duhovnih potreb<\/strong>&nbsp;ter<strong>&nbsp;obvladovanju neprijetnih \u010dustev,<\/strong>&nbsp;kot so jeza, \u017ealost ali tesnoba. To so lahko, na primer, razli\u010dne spro\u0161\u010dujo\u010de dejavnosti, sre\u010danje s prijatelji ali obisk kina. Del \u010dustvene skrbi zase pa je lahko tudi to, da re\u010demo NE stvarem, ki povzro\u010dajo nepotreben 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\">\u010ce \u017eelite ugotoviti, \u010de se premalo ukvarjate s svojimi \u010dustvi, si zastavite naslednja vpra\u0161anja:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ali lahko svoja \u010dustva predelate na zdrav na\u010din?<\/li><li>Kdaj ste se nazadnje videli s prijatelji?<\/li><li>Ali sodelujete v dejavnostih, ki vam pomagajo napolniti energijo?<\/li><li>Ali znate re\u010di 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\">Prednosti skrbi za lastna \u010dustva<\/h4>\n\n\n\n<p>Skrb za lastna \u010dustva vas vodi v bolj\u0161e po\u010dutje in ve\u010djo samozavest pri re\u0161evanju vsakodnevnih te\u017eav. \u0160tevilne \u0161tudije so podprle to trditev in ena od njih je odkrila povezavo med negativnim razmi\u0161ljanjem in zdravjem. Po mnenju znanstvenikov so ljudje z negativnimi mislimi bolj nagnjeni k zdravstvenim te\u017eavam. Nasprotno pa je <strong>pozitivno razmi\u0161ljanje povezano z bolj zdravimi in sre\u010dnej\u0161imi ljudmi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po podatkih \u0161tudije ScienceDirect iz leta 2008 je \u010dustvena self-care koristna tudi za osebe z diagnozo raka. Po mnenju raziskovalcev je skrb v tej smeri pomagala bolnikom, da so <strong>sprejeli diagnozo in ohranili hladno glavo.&nbsp;<\/strong>To je na koncu pripomoglo k bolj\u0161emu soo\u010danju s \u010dustvenim bremenom in stranskimi u\u010dinki, povezanimi z zdravljenjem.&nbsp;[17\u2013\u206018]<\/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=\"is-style-default wp-block-heading\">2.\tSkrb za svoje telo<\/h3>\n\n\n\n<p>Gre za odziv na potrebe va\u0161ega telesa. In \u010de boste poskrbeli zanje, se boste za nagrado po\u010dutili bolje. Lahko, denimo, <strong>poskrbite za dovolj spanja, pijete dovolj teko\u010din ali izbirate zdravo hrano.<\/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>\u010ce \u017eelite ugotoviti, ali obstajajo podro\u010dja skrbi za telo, ki bi jih morali izbolj\u0161ati, odgovorite na naslednja vpra\u0161anja:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Ali dovolj spite?<\/li><li>Je va\u0161a prehrana bogata z vsemi potrebnimi hranili?<\/li><li>Ali skrbite za svoje fizi\u010dno zdravje?<\/li><li>Ali dovolj vadite?<\/li><li>Ali popijete dovolj teko\u010dine?<\/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=\"Skrb za svoje telo\" class=\"wp-image-414581\" width=\"843\" height=\"562\" title=\"Skrb za svoje telo\" 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\">Prednosti skrbi za telo<\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Fizi\u010dna aktivnost<\/h5>\n\n\n\n<p><strong>S skrbjo za lastno telo so povezane tudi <\/strong><strong>\u0161tevilne koristi za zdravje<\/strong>. Pri vadbi bi lahko omenili, na primer, njen&nbsp;<strong>vpliv na imunski sistem,<\/strong>&nbsp;kar je potrdila tudi \u0161tudija Journal of Sport and Health Science iz leta 2019. Ugotovila je, da lahko redna vadba&nbsp;<strong>izbolj\u0161a obrambo telesa&nbsp;<\/strong>in ima&nbsp;<strong>protivnetni u\u010dinek.&nbsp;<\/strong>Po drugi \u0161tudiji lahko ljudje, ki telovadijo od dve do osem ur na teden, <strong>zmanj\u0161ajo tveganje za umrljivost za 29 do 36 %.<\/strong><\/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>\u010ce vas ta tema zanima in \u017eelite spoznati \u0161e druge prednosti vadbe, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj je dobro telovaditi? Bolj\u0161i imunski sistem, zdravje srca in 8 drugih razlogov.<\/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\">Spanec <\/h5>\n\n\n\n<p>Skrb za lastno telo vklju\u010duje tudi dovolj spanja. Nekaj, \u010desar nikakor ne smemo podcenjevati. Dober urnik spanja lahko pripomore k <strong>ohranjanju \u0161tevilnih biolo\u0161kih procesov<\/strong>, ki vklju\u010dujejo na primer <strong>zdravo delovanje mo\u017eganov ali pravilno delovanje obrambnih mehanizmov telesa<\/strong>.<strong>&nbsp;<\/strong>Slab spanec lahko te funkcije poslab\u0161a ali jih celo onesposobi.&nbsp;<strong>7\u20139 <\/strong><strong>spanja<\/strong><strong> na dan<\/strong>&nbsp;velja za optimalno, glede na to, da se potreba po spanju razlikuje od osebe do osebe.&nbsp;[9] [31]<\/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>To temo smo podrobneje obravnavali v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj<\/strong><\/a><strong>,<\/strong> ki pojasnjuje vpliv pomanjkanja spanja na splo\u0161no zdravje.<\/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\">Vnos teko\u010din<\/h5>\n\n\n\n<p>Ko govorimo o skrbi za svoje fizi\u010dno telo, vsekakor ne gre pozabiti na vnos teko\u010din. Voda je neke vrste alfa in omega v delovanju organizma. Vsi presnovni procesi potekajo v vodnem okolju in tudi organizem je ve\u010dinoma sestavljen iz vode.&nbsp;<strong>Z vodo se iz telesa izlo\u010dajo odpadne snovi, uravnava telesno temperaturo in pomaga pri delovanju mo\u017eganov. <\/strong>Poleg tega vsi presnovni procesi potekajo v vodnem okolju.&nbsp;[10]<\/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>\u010ce \u017eelite izvedeti ve\u010d o pomenu vnosa teko\u010din, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako nezadosten vnos vode vpliva na na\u0161e zdravje<\/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\">Zdrava prehrana<\/h5>\n\n\n\n<p>Nenazadnje je u\u017eivanje zdrave hrane del telesne self-care. Zdrava prehrana je povezana z <strong>manj\u0161im tveganjem za sr\u010dno-\u017eilne bolezni<\/strong> ali ni\u017ejo telesno te\u017eo, kar, na primer, <strong>zmanj\u0161uje verjetnost sladkorne bolezni tipa 2<\/strong> in <strong>prepre\u010duje te\u017eave s sklepi. <\/strong>Zdrav kro\u017enik mora vsebovati tudi <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranske vlaknine<\/a>, prebiotike in probiotike, ki <strong>podpirajo optimalno delovanje prebave.<\/strong> [11\u201313]<\/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>\u010ce \u017eelite izvedeti ve\u010d, kako se prehranjevati bolj zdravo, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri skrbi za fizi\u010dno telo ne smemo pozabiti na pre\u017eivljanje \u010dasa v naravi. To vpra\u0161anje je obravnavala \u0161tudija v ugledni znanstveni reviji Lancet. Ugotovili so, da je pri ljudeh, ki ve\u010d \u010dasa pre\u017eivijo na zelenih povr\u0161inah, tveganje umrljivosti manj\u0161e kot pri ljudeh, ki se za vsako ceno izogibajo naravi.&nbsp;[14]<\/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=\"\u010cas, pre\u017eivet v naravi, je tudi pomemben pri skrbi za lastno telo\" class=\"wp-image-414596\" width=\"843\" height=\"562\" title=\"\u010cas, pre\u017eivet v naravi, je tudi pomemben pri skrbi za lastno telo\" 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.\tSkrb za svojega duha<\/h3>\n\n\n\n<p>To vklju\u010duje&nbsp;<strong>zavedanje na\u0161ih duhovnih potreb in globljega smisla \u017eivljenja.&nbsp;<\/strong>To je lahko, na primer, obiskovanje cerkve, vadba&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/joga-kljuc-do-telesnega-in-dusevnega-ravnovesja\/\">joge<\/a>&nbsp;ali pre\u017eivljanje \u010dasa v naravi. Duhovna skrb zase vklju\u010duje tudi meditacijo, prijazna dejanja ali vodenje dnevnika stvari, za katere ste hvale\u017eni.<\/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\">\u010ce razmi\u0161ljate o stanju svojega duhovnega zdravja, si zastavite vpra\u0161anja, kot so:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Se ukvarjate z duhovnimi praksami, ki vas izpolnjujejo?<\/li><li>Kdaj ste bili nazadnje v naravi?<\/li><li>Za kaj ste v \u017eivljenju hvale\u017eni?<\/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\">Prednosti duhovne skrbi zase<\/h4>\n\n\n\n<p>\u0160tevilne \u0161tudije so preu\u010devale tudi prednosti duhovne self-care. Ena od njih je pri\u0161la do zaklju\u010dka, da so duhovno usmerjeni ljudje povezani <strong>z bolj optimisti\u010dnim pristopom k \u017eivljenju.&nbsp;<\/strong>Poleg tega so po mnenju raziskovalcev&nbsp;<strong>bolj odporni na stres<\/strong>&nbsp;in opazili so tudi&nbsp;<strong>ni\u017ejo stopnjo anksioznosti.<\/strong>&nbsp;[15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skrb za duha pa ni nujno povezana samo z vero. Pogosto vklju\u010duje jogo, ki lahko <strong>pripomore k bolj\u0161emu obvladovanju stresa<\/strong>, pomaga pri&nbsp;<strong>du\u0161evni sprostitvi<\/strong>&nbsp;in \u010di\u0161\u010denju uma od neprijetnih misli. Poleg tega&nbsp;<strong>izbolj\u0161uje pro\u017enost in mo\u010d ter<\/strong>&nbsp;<strong>pove\u010duje raven energije ali vitalnosti.<\/strong>&nbsp;[16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zgoraj omenjene vrste skrbi zase lahko nadalje razdelimo na za\u010dasne in stalne.&nbsp;Dober primer prve kategorije je sre\u010danje s prijatelji.&nbsp;To vam prina\u0161a <strong>zadovoljstvo v obliki socialne povezanosti ali sprostitve,<\/strong>&nbsp;ki pa potem, ko odidete postopoma izgine.&nbsp;Po drugi strani ima stalna skrb dolgoro\u010dnej\u0161e u\u010dinke. To je lahko, na primer,&nbsp;<strong>zavedanje o dobrih stvari v va\u0161em \u017eivljenju<\/strong>&nbsp;ali uporaba na\u010del \u010duje\u010dnosti.&nbsp;[3\u20134]<\/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>\u010ce bi radi vedeli ve\u010d o tej temi, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biohacking: 7 nasvetov, ki vam bodo izbolj\u0161ali \u017eivljenje.<\/strong><\/a><\/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=\"Nasveti_kako_skrbeti_zase\"><\/span>Nasveti, kako skrbeti zase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Splo\u0161no znana priporo\u010dila o zdravem na\u010dinu \u017eivljenja so verjetno prva stvar, ki vam pride na misel. Med njimi sta&nbsp;<strong>redna telesna vadba in zdrava prehrana<\/strong>&nbsp;temeljna gradnika skrbi za fizi\u010dno telo. V nadaljevanju pa si bomo ogledali manj znane nasvete, kako na razli\u010dne na\u010dine izvajati self-care. Razli\u010dni ljudje lahko uporabljajo razli\u010dne prakse in tudi va\u0161a definicija le-te se lahko s\u010dasoma spremeni. Tudi potrebe po skrbi zase se <strong>razlikujejo od osebe do osebe,&nbsp;<\/strong>zato vam ponujamo ve\u010d univerzalnih nasvetov, med katerimi lahko izbirate.<\/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.\tPojdite ven in bodite bolj aktivni<\/h3>\n\n\n\n<p>Z gibanjem na prostem lahko izbolj\u0161ate svoje telesno in du\u0161evno zdravje. Pre\u017eivljanje \u010dasa v naravi je lahko prav koristno. Poskusite lahko tudi s&nbsp;<strong>kratkim sprehodom okoli bloka, peljete lahko hi\u0161nega ljubljen\u010dka na sprehod,&nbsp;greste lahko te\u010di <\/strong>ali telovaditi na enem od uli\u010dnih vadi\u0161\u010d.<\/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\">Prednosti pre\u017eivljanja \u010dasa na prostem<\/h4>\n\n\n\n<p>Z gibanjem in pre\u017eivljanjem \u010dasa na prostem je povezanih veliko koristi, kot so npr. &nbsp;[19]:<\/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>Izbolj\u0161anje razpolo\u017eenja<\/li><li>Zmanj\u0161anje ob\u010dutkov stresa in jeze<\/li><li>Spro\u0161\u010denost<\/li><li>Izbolj\u0161anje fizi\u010dnega zdravja<\/li><li>Tesnej\u0161a povezanost z okoljem, v katerem \u017eivite<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aktivnost na splo\u0161no pozitivno vpliva na po\u010dutje, poleg tega pa pomaga porabiti ve\u010d kalorij in izbolj\u0161ati postavo. To vam dvigne samozavest, ki posledi\u010dno prina\u0161a bolj\u0161o samopodobo. Gre za nekak\u0161no neskon\u010dno zanko prednosti, ki se medsebojno dopolnjujejo. Pomagale vam bodo pri bolj\u0161em po\u010dutju in tako podprle va\u0161o skrb za telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V zvezi s tem lahko pogledate priporo\u010dilo SZO, ki pravi, da naj bi vsak \u010dlovek tedensko namenil vsaj&nbsp;<strong>150 minut zmerno intenzivni telesni dejavnosti<\/strong>&nbsp;ali&nbsp;<strong>75 minut visoko intenzivni dejavnosti.<\/strong>&nbsp;[20]<\/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>\u010ce \u017eelite izvedeti ve\u010d o tem, kako podpreti fizi\u010dno zdravje in skrb za telo, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-nepricakovanih-koristi-vadbe-ki-bodo-izboljsale-vase-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nepri\u010dakovanih koristi vadbe, ki bodo izbolj\u0161ale va\u0161e \u017eivljenje.<\/strong><\/a><\/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=\"Prednosti pre\u017eivljanja \u010dasa na prostem\" class=\"wp-image-414611\" width=\"843\" height=\"563\" title=\"Prednosti pre\u017eivljanja \u010dasa na prostem\" 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.\tPostavite meje in na\u010drtujte svojo self-care rutino<\/h3>\n\n\n\n<p>\u010cas za skrb zase je pomemben, zato ne smete podcenjevati njenega na\u010drtovanja. Poskusite dodati eno&nbsp;<strong>novo dejavnost, ki vas bo osre\u010dila in vam pomagala napolniti <\/strong><strong>dan z <\/strong><strong>energijo<\/strong>. Pa naj bo to branje dobre knjige, igranje glasbila, ogled serije, obisk kina ali gledali\u0161\u010da. Lahko pa je to karkoli drugega, kar vas veseli v \u017eivljenju ali hobi, na primer <strong>poslu\u0161anje glasbe, igranje videoiger, pisanje dnevnika ali zlaganje LEGO kock.&nbsp;<\/strong>In seveda naj ne bo to samo enkratna dejavnost. Vklju\u010dite jo tudi v prihodnje na\u010drte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako na\u010drtovati strategijo skrbi zase?<\/h4>\n\n\n\n<p>Naslednji koraki so vam lahko v pomo\u010d pri strategiji skrbi zase. [4]:<\/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>Upo\u0161tevajte svoje potrebe<\/strong>&nbsp;\u2013 naredite seznam stvari, s katerimi se ukvarjate vsak dan (slu\u017eba, \u0161ola, dru\u017eina&#8230;).<\/li><li><strong>Prepoznajte dejavnike stresa<\/strong>&nbsp;\u2013 razmislite o stvareh, ki vam povzro\u010dajo stres in o tem, kako se lahko z njimi spopadete.<\/li><li><strong>Oblikujte lastne postopke skrbi zase<\/strong>&nbsp;\u2013 razmislite o dejavnostih, ki vas osre\u010dujejo in vam pomagajo do bolj\u0161ega po\u010dutja (hobiji, dru\u017eenje s prijatelji, itd.)<\/li><li><strong>Na\u010drtujte izziv<\/strong>&nbsp;\u2013 \u010de ste v prej\u0161njih korakih ugotovili, da zanemarjate dolo\u010dene vidike svojega \u017eivljenja, ustvarite na\u010drt, kako jih vklju\u010diti.<\/li><li><strong>Delajte majhne korake<\/strong>&nbsp;\u2013 ne lotite se vsega naenkrat. Razmislite o majhnem koraku, ki ga lahko storite \u010dim prej, da podprete svojo skrb zase.<\/li><li><strong>Na\u010drtujte \u010das, ki ga potrebujete sami zase<\/strong>&nbsp;\u2013 \u010de imate ob\u010dutek, da nimate \u010dasa, da bi v svoj dan vklju\u010dili ve\u010d stvari, poskrbite, da vam skrb zase postala prednostna naloga in va\u0161e telo in um vam bosta to zagotovo povrnila.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega postavite meje in&nbsp;se <strong>nau\u010dite re\u010di ne stvarem, ki vas ne osre\u010dujejo.&nbsp;<\/strong>Marsikomu se bo to zdelo te\u017eko, \u0161e posebej, \u010de jih nekaj prosi dru\u017eina ali bli\u017enji prijatelji. \u010ce pa ste imeli naporen dan ali \u010dutite, da morate po\u010divati, je re\u010di NE povsem v redu. Morda se bo sprva zdelo te\u017eko, a ko se boste nau\u010dili vljudno zavrniti stvari, ki se vam ne zdijo smiselne in vas ne osre\u010dujejo, boste pridobili ve\u010d \u010dasa zase in se po\u010dutili bolj samozavestno.&nbsp;[21]<\/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.\tOdklopite se od dru\u017ebenih omre\u017eij in pametnega telefona<\/h3>\n\n\n\n<p>Dana\u0161nji razgibani \u010das je poln razli\u010dnih novic, dru\u017ebenih omre\u017eij in drugih zanimivosti, ki tekmujejo za va\u0161o pozornost. Rezultat je na desetine obvestil in ob\u010dutek, da nenehno nekaj zamujate. To vodi v <strong>senzori\u010dno preobremenitev, povezano z nelagodjem, stresom ali razdra\u017eljivostjo<\/strong>.<strong> <\/strong>Kaj storiti, \u010de se tako po\u010dutite? Poskusite se za nekaj dni odklopiti od dnevnih novic in <a href=\"https:\/\/gymbeam.si\/blog\/kako-na-vas-vpliva-neskoncno-brskanje-po-druzbenih-omrezjih\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nesmiselnega brskanja po dru\u017ebenih omre\u017ejih<\/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>Izklopite televizor in omejite opozorila&nbsp;<\/strong>na pametnem telefonu ali tablici.&nbsp;<strong>Odjavite se iz dru\u017ebenih omre\u017eij&nbsp;<\/strong>in ne odpirajte prenosnika, razen \u010de je to potrebno zaradi slu\u017ebe. Sprva se vam bo to zdelo te\u017eko, \u0161e posebej, \u010de obi\u010dajno pre\u017eivite veliko \u010dasa na dru\u017ebenih omre\u017ejih. Za olaj\u0161anje situacije se posku\u0161ajte opomniti, da se&nbsp;<strong>ne odklapljate za vedno, in da bo to trajalo le nekaj dni.&nbsp;<\/strong>Na za\u010detku pogumno poskusite samo en dan odmora, po potrebi pa se vrnite na dru\u017ebena omre\u017eja. Morda boste ugotovili, da je <strong>vredno omejiti \u010das, ki ga pre\u017eivite na spletu<\/strong>, saj lahko to v va\u0161e \u017eivljenje vnese ve\u010d du\u0161evnega miru.&nbsp;[22\u201323]<\/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=\"Odklopite se od dru\u017ebenih omre\u017eij in pametnega telefona\" class=\"wp-image-414626\" width=\"843\" height=\"562\" title=\"Odklopite se od dru\u017ebenih omre\u017eij in pametnega telefona\" 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.\tPoskusite z meditacijo<\/h3>\n\n\n\n<p>Na splo\u0161no je meditacija dejavnost, katere namen je umiriti um. Obstaja ve\u010d vrst, vendar je vsem skupen <strong>poudarek na dihanju<\/strong>.<strong>&nbsp;<\/strong>Pomagajo vam lahko pri&nbsp;<strong>umirjanju, obvladovanju stresa ali spreminjanju odnosa do sebe.&nbsp;<\/strong>Gre torej za u\u010dinkovito metodo skrbi zase, v prid pa govorijo tudi razli\u010dne \u0161tudije. Primer je raziskava iz leta 2012, ki je pokazala, da&nbsp;<strong>lahko meditacija pomaga zmanj\u0161ati simptome tesnobe.&nbsp;<\/strong>Za name\u010dek <strong>lahko<\/strong> <strong>zmanj\u0161a stres in izbolj\u0161a spanec.<\/strong>&nbsp;[24\u201326]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako meditirati &#8211; preprost vodi\u010d za za\u010detnike<\/h4>\n\n\n\n<p>\u010ce ste novinec v meditaciji, si lahko pomagate s tem kratkim vodi\u010dem [27]:<\/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>Poi\u0161\u010dite miren in tih prostor, kjer se lahko usedete ali ule\u017eete<\/li><li>Zaprite o\u010di<\/li><li>Dihajte naravno. Osredoto\u010dite se samo na dihanje. Osredoto\u010dite se na vsak vdih in izdih. Med dihanjem opazujte gibanje telesa. Opazujte prsi, ramena in trebuh. Osredoto\u010dite se na dihanje, ne da bi nadzirali njegovo hitrost ali intenzivnost<\/li><li>\u010ce vam misli za trenutek uidejo, se vrnite in se ponovno osredoto\u010dite na dihanje<\/li><li>Po nekaj minutah lahko meditacijo zaklju\u010dite<\/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=\"Meditacija je eden od na\u010dinov skrbi zase\" class=\"wp-image-414642\" width=\"843\" height=\"530\" title=\"Meditacija je eden od na\u010dinov skrbi zase\" 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.\tVsako uro napolnite steklenico z vodo<\/h3>\n\n\n\n<p>Ta preprosta dejavnost vam bo pomagala vzdr\u017eevati zadosten vnos teko\u010dine. Va\u0161e telo potrebuje teko\u010dino za pravilno delovanje \u0161tevilnih biolo\u0161kih procesov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kako nezadosten vnos teko\u010din vpliva na zdravje<\/h4>\n\n\n\n<p>Pomanjkanje vode vodi v dehidracijo, ki jo spremljajo naslednji simptomi [28]:<\/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>Ob\u010dutek \u017eeje<\/li><li>Suha usta<\/li><li>Omotica<\/li><li>Temnej\u0161i urin<\/li><li>Glavobol<\/li><li>Mi\u0161i\u010dna oslabelost<\/li><li>Uriniranje manj kot \u0161tirikrat na dan<\/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 priporo\u010da&nbsp;<strong>pitje 30-45 ml vode na kilogram telesne te\u017ee vsak dan.&nbsp;<\/strong>Pri povpre\u010dni 65-kilogramski \u017eenski je to vsaj 1,8 litra. Za 85-kilogramskega mo\u0161kega bi to pomenilo vsaj 2,5 litra.&nbsp;[29]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koristno bi bilo, \u010de bi si <strong>priskrbeli svojo lastno <\/strong><a href=\"https:\/\/gymbeam.com\/eco-bamboo-bottle-500-ml-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>steklenico za vodo<\/strong><\/a><strong> in jo napolnili vsako uro. <\/strong>Lahko jo vzamete s seboj kamorkoli in poskrbite za vnos teko\u010dine ne le doma, temve\u010d tudi v slu\u017ebi ali na poti. To bo zopet podprlo va\u0161e zdravje in splo\u0161no 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.\tO\u010distite okolje okoli sebe<\/h3>\n\n\n\n<p>Dobro po\u010dutje lahko spodbudite tako, da se znebite kupa nepotrebnih stvari na pisalni mizi, pospravite preobremenjeno omaro ali uredite nered okoli stojala za odlaganje \u010devljev. \u0160tudije povezujejo <strong>pogled na prenatrpano okolje s stresom in slab\u0161im samonadzorom<\/strong>. Poskusite se osredoto\u010diti na en neurejen del hi\u0161e naenkrat in mu posvetite vsaj 20 minut. Lahko posnamete fotografijo tega dela prej, da boste po \u010di\u0161\u010denju lahko primerjali, kako se je spremenil in kako se po\u010dutite v njem zdaj.&nbsp;[30]<\/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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sposobnost skrbeti zase&nbsp;<strong>z zavedanjem lastnih potreb<\/strong>&nbsp;(self-care) je v dana\u0161njem hekti\u010dnem svetu \u0161e posebej pomembna. Njene koristi se lahko poka\u017eejo na \u0161tevilnih razli\u010dnih podro\u010djih \u017eivljenja in vam tako lahko&nbsp;<strong>pomagajo do ve\u010djega zadovoljstva in ob\u010dutka sre\u010de.&nbsp;<\/strong>Ne glede na to, ali se boste odlo\u010dili <strong>podpreti \u010dustveno, telesno ali duhovno self-care<\/strong>, veseli bomo, \u010de vas bodo navdihnili zgoraj omenjeni nasveti. Pomagali vam bodo opredeliti podro\u010dja, na katerih morate delati, in narediti prve korake v podporo va\u0161i skrbi zase.\r\n\r\n&nbsp;<\/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>Kako prepre\u010diti izgorelost ali dolgotrajen stres? Odgovor je morda ta, da se posvetite svojim potrebam in skrbite zase. V dana\u0161njem \u010dlanku vam ponujamo nekaj u\u010dinkovitih nasvetov, kako poskrbeti zase ter biti v \u017eivljenju sre\u010dnej\u0161i in bolj zadovoljni.<\/p>\n","protected":false},"author":120,"featured_media":414704,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7215,7371,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-415942","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-regeneracija-sl","9":"tag-stres-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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: Kako skrbeti zase in biti v \u017eivljenju bolj zadovoljen - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako skrbeti zase? 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