{"id":488232,"date":"2023-08-10T10:00:00","date_gmt":"2023-08-10T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=488232"},"modified":"2025-05-12T12:38:17","modified_gmt":"2025-05-12T10:38:17","slug":"kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/","title":{"rendered":"K\u013e\u00fa\u010d k dlhovekosti? Vedci prin\u00e1\u0161aj\u00fa 8 tipov, ako \u017ei\u0165 dlh\u0161ie a\u017e o 24 rokov"},"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\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#Studia_zamerana_na_predlzenie_zivota\" title=\"\u0160t\u00fadia zameran\u00e1 na pred\u013a\u017eenie \u017eivota\">\u0160t\u00fadia zameran\u00e1 na pred\u013a\u017eenie \u017eivota<\/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\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#Osem_faktorov_ktore_mozu_ovplyvnit_dlzku_zivota\" title=\"Osem faktorov, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 d\u013a\u017eku \u017eivota\">Osem faktorov, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 d\u013a\u017eku \u017eivota<\/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\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#1_Fajcenie\" title=\"1. Faj\u010denie\">1. Faj\u010denie<\/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\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#2_Fyzicka_aktivita\" title=\"2. Fyzick\u00e1 aktivita\">2. Fyzick\u00e1 aktivita<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#3_Nadmerne_mnozstvo_alkoholu\" title=\"3. Nadmern\u00e9 mno\u017estvo alkoholu\">3. Nadmern\u00e9 mno\u017estvo alkoholu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#4_Spankova_hygiena\" title=\"4. Sp\u00e1nkov\u00e1 hygiena\">4. Sp\u00e1nkov\u00e1 hygiena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#5_Zdrava_strava\" title=\"5. Zdrav\u00e1 strava\">5. Zdrav\u00e1 strava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#6_Socialne_vztahy\" title=\"6. Soci\u00e1lne vz\u0165ahy\">6. Soci\u00e1lne vz\u0165ahy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#7_Stres\" title=\"7. Stres\">7. Stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#8_Zavislost_od_opiatov\" title=\"8. Z\u00e1vislos\u0165 od opi\u00e1tov\">8. Z\u00e1vislos\u0165 od opi\u00e1tov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#Healthy_aging_ako_bonus_navyse\" title=\"Healthy aging ako bonus navy\u0161e\">Healthy aging ako bonus navy\u0161e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Recept na dlh\u0161\u00ed \u017eivot<\/strong> patr\u00ed medzi ve\u013emi diskutovan\u00e9 a hor\u00face t\u00e9my, ktor\u00e9 \u013eudstvo zauj\u00edmaj\u00fa u\u017e od nepam\u00e4ti. Pir\u00e1ti sa pod\u013ea legiend hnali za prame\u0148om mladosti, zatia\u013e \u010do na internete m\u00f4\u017eete n\u00e1js\u0165 r\u00f4zne, niekedy a\u017e bizarn\u00e9 te\u00f3rie, ktor\u00e9 v\u00e1m \u00fadajne pom\u00f4\u017eu do\u017ei\u0165 sa sto a viac rokov. Faktom v\u0161ak zost\u00e1va, \u017ee aj napriek pokro\u010dilej medic\u00edne sme <strong>st\u00e1le nena\u0161li b\u00e1jny k\u013e\u00fa\u010d k nesmrte\u013enosti. <\/strong>Pozit\u00edvne ale je, \u017ee priemern\u00e1 d\u013a\u017eka \u017eivota sa postupne predl\u017euje a vedeck\u00e9 poznatky n\u00e1m ukazuj\u00fa st\u00e1le viac <strong>sp\u00f4sobov, ako \u017ei\u0165 dlh\u0161ie. <\/strong>Bli\u017e\u0161ie si ich rozoberieme v tomto \u010dl\u00e1nku.<\/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-h2\"><span class=\"ez-toc-section\" id=\"Studia_zamerana_na_predlzenie_zivota\"><\/span>\u0160t\u00fadia zameran\u00e1 na pred\u013a\u017eenie \u017eivota<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred\u013a\u017eeniu \u017eivota sa venovala aj <strong>\u0161t\u00fadia z roku 2023. <\/strong>Sledovala vy\u0161e <strong>700-tis\u00edc vojensk\u00fdch veter\u00e1nov vo veku 40 a\u017e 99 rokov, <\/strong>zaraden\u00fdch do zdravotn\u00edckeho programu Veterans Affairs Million Veteran Program MVP. Ten je navrhnut\u00fd tak, aby pomohol vedcom sk\u00fama\u0165 to, <strong>ako m\u00f4\u017ee \u017eivotn\u00fd \u0161t\u00fdl, g\u00e9ny \u010di vojensk\u00e1 sk\u00fasenos\u0165 ovplyvni\u0165 zdravie <\/strong>a \u017eivotn\u00fa pohodu. Vedci po\u010das \u0161t\u00fadie vyu\u017eili<strong> d\u00e1ta zo zdravotn\u00fdch z\u00e1znamov,<\/strong> ktor\u00e9 boli zbieran\u00e9 v rokoch 2011 a\u017e 2019 s t\u00fdm, \u017ee v priebehu sk\u00famania zaznamenali vy\u0161e 33-tis\u00edc \u00famrt\u00ed. V\u00fdsledky \u0161t\u00fadie priniesli osem konkr\u00e9tnych pilierov, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 <strong>pred\u013a\u017ei\u0165 \u017eivot a\u017e o 24 rokov. <\/strong>Jednotliv\u00e9 body boli prezentovan\u00e9 na stretnut\u00ed American Society for Nutrition (July 24, 2023), ktor\u00e9 sa konalo v Bostone. <span class=\"tadv-color\" style=\"color:#ff6600\">[1][51]<\/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-h2\"><span class=\"ez-toc-section\" id=\"Osem_faktorov_ktore_mozu_ovplyvnit_dlzku_zivota\"><\/span>Osem faktorov, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 d\u013a\u017eku \u017eivota<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160t\u00fadia s n\u00e1zvom <em>Eight Modifiable Lifestyle Factors Associated With Increased Life Expectancy Among 719,147 U.S. Veterans<\/em> sa opiera konkr\u00e9tne o t\u00fdchto <strong>osem faktorov, <\/strong>ktor\u00e9 hovoria, \u017ee ak chcete \u017ei\u0165 dlh\u0161ie, je nutn\u00e9: <span class=\"tadv-color\" style=\"color:#ff6600\">[1][51]<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>nefaj\u010di\u0165<\/li>\n\n\n\n<li>by\u0165 fyzicky akt\u00edvnym<\/li>\n\n\n\n<li>nepi\u0165 pravidelne nadmern\u00e9 mno\u017estvo alkoholu&nbsp;<\/li>\n\n\n\n<li>ma\u0165 dobr\u00fa sp\u00e1nkov\u00fa hygienu<\/li>\n\n\n\n<li>jes\u0165 zdravo<\/li>\n\n\n\n<li>udr\u017eiava\u0165 dobr\u00e9 soci\u00e1lne vz\u0165ahy<\/li>\n\n\n\n<li>zvl\u00e1da\u0165 stres<\/li>\n\n\n\n<li>neby\u0165 z\u00e1visl\u00fdm od opi\u00e1tov<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z anal\u00fdzy zdravotn\u00fdch \u00fadajov \u00fa\u010dastn\u00edkov vyplynulo, \u017ee najv\u00e4\u010d\u0161\u00ed negat\u00edvny vplyv na zdravie mal neakt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, faj\u010denie a u\u017e\u00edvanie opi\u00e1tov. Tieto faktory boli spojen\u00e9 s <strong>vy\u0161\u0161\u00edm rizikom \u00famrtnosti o 30 a\u017e 45 %.<\/strong> Za <strong>vy\u0161\u0161ie riziko o 20 %<\/strong> boli zas zodpovedn\u00e9 faktory ako zl\u00e1 sp\u00e1nkov\u00e1 hygiena, stres a nadmern\u00e9 pitie alkoholu. Nedostato\u010dn\u00e9 soci\u00e1lne vz\u0165ahy sa pod\u013ea \u0161t\u00fadie m\u00f4\u017eu <strong>podp\u00edsa\u0165 na vy\u0161\u0161om riziku \u00famrtnosti o 5 %. <\/strong>Po\u010das celej \u0161t\u00fadie bolo zaznamenan\u00fdch 33 375 \u00famrt\u00ed s t\u00fdm, \u017ee ak sledovan\u00ed \u00fa\u010dastn\u00edci pridali do svojho \u017eivota jeden zo spom\u00ednan\u00fdch faktorov, vedci zaznamenali pokles \u00famrtnosti o tis\u00edc osoborokov. Vzorka \u00fa\u010dastn\u00edkov, ktor\u00e1 si osvojila \u00faplne v\u0161etky faktory bola sp\u00e1jan\u00e1 <strong>so zn\u00ed\u017een\u00fdm rizikom \u00famrtnosti a\u017e o 13 % zo v\u0161etk\u00fdch pr\u00ed\u010din. <\/strong>Pod\u013ea t\u00fdchto v\u00fdsledkov sa predpoklad\u00e1, \u017ee mu\u017ei vo veku 40 rokov, ktor\u00ed si osvoja v\u0161etk\u00fdch osem faktorov by mali <strong>\u017ei\u0165 dlh\u0161ie a\u017e o 24 rokov.<\/strong> V pr\u00edpade \u017eien v strednom veku sa predpoklad\u00e1 dlh\u0161\u00ed \u017eivot o <strong>\u010fal\u0161\u00edch 21 rokov <\/strong>v porovnan\u00ed so \u017eenami bez spom\u00ednan\u00fdch n\u00e1vykov. <span class=\"tadv-color\" style=\"color:#ff6600\">[5]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/iStock-1200131068-1124x750.jpg\" alt=\"Osem faktorov, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 d\u013a\u017eku \u017eivota\" class=\"wp-image-488234\" style=\"width:843px;height:563px\" title=\"Osem faktorov, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 d\u013a\u017eku \u017eivota\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1200131068-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1200131068-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1200131068.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Aj samotn\u00ed vedci boli prekvapen\u00ed t\u00fdm, ko\u013eko m\u00f4\u017eeme z\u00edska\u0165 v\u010faka tomu, \u017ee v na\u0161om \u017eivote aplikujeme len jeden, dva \u010di tri z \u00f4smich faktorov \u017eivotn\u00e9ho \u0161t\u00fdlu. Ide\u00e1lne je v tomto pr\u00edpade za\u010da\u0165 \u010d\u00edm sk\u00f4r, ale v\u00fdskum nazna\u010duje, \u017ee <strong>prospe\u0161n\u00e1 m\u00f4\u017ee by\u0165 aj mal\u00e1 zmena<\/strong>. Odhadovan\u00fd n\u00e1rast priemernej d\u013a\u017eky \u017eivota s\u00edce s vekom mierne kles\u00e1, ale zmeny m\u00f4\u017eu by\u0165 \u00fa\u010dinn\u00e9 dokonca aj u star\u0161\u00edch \u013eud\u00ed vo veku 50 alebo 60 rokov. Z toho vypl\u00fdva, \u017ee <strong>na osvojenie zdrav\u0161ieho \u017eivotn\u00e9ho \u0161t\u00fdlu nikdy nie je neskoro.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u017e\u0161ie si teda jednotliv\u00e9 faktory rozoberieme detailnej\u0161ie, kde si vysvetl\u00edme, ako m\u00f4\u017eu ovplyvni\u0165 kvalitu a d\u013a\u017eku \u017eivota a\u017e o 24 rokov.<\/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-h2\"><span class=\"ez-toc-section\" id=\"1_Fajcenie\"><\/span>1. Faj\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vetu o tom, \u017ee faj\u010denie \u0161kod\u00ed zdraviu, po\u010d\u00favame prakticky sn\u00e1\u010f odmali\u010dka. Aj napriek tomu v\u0161ak \u013eudia pravidelne holduj\u00fa tomuto zlozvyku, ktor\u00fd sa m\u00f4\u017ee negat\u00edvne podp\u00edsa\u0165 nielen na kvalite, ale aj na d\u013a\u017eke \u017eivota. Faj\u010denie toti\u017e <strong>vedie k r\u00f4znym chorob\u00e1m a po\u0161kodzuje takmer ka\u017ed\u00fd org\u00e1n v na\u0161om tele.<\/strong> Ide o zn\u00e1my karcinog\u00e9n, ktor\u00fd m\u00e1 na svedom\u00ed viac ako <strong>15 druhov rakoviny,<\/strong> vr\u00e1tane rakoviny p\u013e\u00fac, pa\u017eer\u00e1ku, pankreasu a hrtanu. Okrem toho sp\u00f4sobuje<strong> srdcov\u00e9 choroby, m\u0155tvicu \u010di chronick\u00fa ob\u0161truk\u010dn\u00fa chorobu p\u013e\u00fac<\/strong> (CHOCHP). \u010ealej zvy\u0161uje riziko vzniku cukrovky, tuberkul\u00f3zy, niektor\u00fdch o\u010dn\u00fdch ochoren\u00ed a probl\u00e9mov s imunitn\u00fdm syst\u00e9mom.  <span class=\"tadv-color\" style=\"color:#ff6600\">[4 &#8211; 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Faj\u010denie a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve faj\u010denia na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie a \u010fal\u0161ie \u0161tatistiky, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[4 &#8211; 6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>na rakovinu p\u013e\u00fac zomiera ro\u010dne viac \u017eien ne\u017e na rakovinu prsn\u00edka<\/li>\n\n\n\n<li>faj\u010denie zvy\u0161uje riziko \u00famrtia<\/li>\n\n\n\n<li>faj\u010denie je najv\u00e4\u010d\u0161ou pr\u00ed\u010dinou rakoviny na celom svete<\/li>\n\n\n\n<li>aj jedna cigareta denne sp\u00f4sobuje vy\u0161\u0161ie riziko ischemickej choroby srdca a m\u0155tvice, pri\u010dom v s\u00favislosti s kardiovaskul\u00e1rnymi chorobami neexistuje \u017eiadna bezpe\u010dn\u00e1 \u00farove\u0148 faj\u010denia<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea \u0161tatist\u00edk WHO zab\u00edja tabak a\u017e polovicu svojich u\u017e\u00edvate\u013eov. Ro\u010dne tak <strong>pod vplyvom faj\u010denia zomrie v priemere okolo 8 mili\u00f3nov \u013eud\u00ed, vr\u00e1tane 1,3 mili\u00f3na nefaj\u010diarov, <\/strong>ktor\u00ed s\u00fa pravidelne vystavovan\u00ed pas\u00edvnemu faj\u010deniu. Toto v\u0161etko s\u00fa rozhodne siln\u00e9 d\u00f4vody na to, aby ste s faj\u010den\u00edm v\u00f4bec neza\u010d\u00ednali alebo pr\u00e1ve dnes uhasili va\u0161u posledn\u00fa cigaretu v \u017eivote.  <span class=\"tadv-color\" style=\"color:#ff6600\">[2 &#8211; 3]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/iStock-488652067-1124x749.jpg\" alt=\"Faj\u010denie \u0161kod\u00ed zdraviu\" class=\"wp-image-488251\" style=\"width:843px;height:562px\" title=\"Faj\u010denie \u0161kod\u00ed zdraviu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-488652067-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-488652067-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-488652067.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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-h3\">Ako presta\u0165 faj\u010di\u0165?<\/h3>\n\n\n\n<p>Presta\u0165 faj\u010di\u0165 m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9 najm\u00e4 pre tuh\u00fdch faj\u010diarov. Napriek tomu sa to v\u0161ak d\u00e1 a ide o jednu z najlep\u0161\u00edch vec\u00ed, ktor\u00e9 m\u00f4\u017eete urobi\u0165 pre svoje zdravie. Pod\u013ea N\u00e1rodnej zdravotn\u00edckej slu\u017eby Spojen\u00e9ho kr\u00e1\u013eovstva (NHS) existuje nieko\u013eko sp\u00f4sobov, ako presta\u0165 faj\u010di\u0165. T\u00fa\u017ebu po nikot\u00edne <strong>m\u00f4\u017eu zahna\u0165 r\u00f4zne nikot\u00ednov\u00e9 n\u00e1lepky alebo in\u00e9 pom\u00f4cky, ktor\u00e9 dok\u00e1\u017eu potla\u010di\u0165 abstinen\u010dn\u00e9 pr\u00edznaky.<\/strong> WHO m\u00e1 dokonca na svojom webe k dispoz\u00edcii aj <a href=\"https:\/\/www.who.int\/campaigns\/Florence\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>umel\u00fa inteligenciu (AI) Florence<\/strong><\/a><strong>,<\/strong> ktor\u00e1 je navrhnut\u00e1 tak, aby \u013eu\u010fom pomohla presta\u0165 faj\u010di\u0165 a podala rady v oblasti zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu \u010di ment\u00e1lneho zdravia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri \u0165a\u017e\u0161\u00edch pr\u00edpadoch sa v\u0161ak vo v\u0161eobecnosti <strong>odpor\u00fa\u010da vyh\u013eada\u0165 odborn\u00fa pomoc, <\/strong>ktor\u00e1 rap\u00eddne zvy\u0161uje \u0161ancu, \u017ee s faj\u010den\u00edm seknete nadobro. Nech u\u017e sa rozhodnete pre ak\u00fdko\u013evek sp\u00f4sob, ur\u010dite sa nezaob\u00eddete bez <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sebadiscipl\u00edny<\/strong><\/a><strong>,<\/strong> v\u010faka ktorej vytrv\u00e1te na tejto n\u00e1ro\u010dnej ceste. V\u00fdsledok rozhodne ocen\u00ed nielen va\u0161e zdravie, ale vzh\u013eadom na st\u00fapaj\u00facu cenu tabakov\u00fdch v\u00fdrobkov aj pe\u0148a\u017eenka. <span class=\"tadv-color\" style=\"color:#ff6600\">[7]<\/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=\"28082,31256,36004,36685,72595,85342\" ><\/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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"2_Fyzicka_aktivita\"><\/span>2. Fyzick\u00e1 aktivita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V dne\u0161nej modernej spolo\u010dnosti je jedn\u00fdm z tich\u00fdch zabijakov aj <strong>sedav\u00fd sp\u00f4sob \u017eivota.<\/strong> Ide o \u017eivotn\u00fd \u0161t\u00fdl orientovan\u00fd na sedenie a le\u017eanie \u010di u\u017e doma alebo v pr\u00e1ci, ktor\u00e9 m\u00e1 ve\u013emi <strong>n\u00edzky energetick\u00fd v\u00fddaj a nie je kompenzovan\u00e9 dostato\u010dn\u00fdm pohybom ani \u0161portovou aktivitou.<\/strong> Tak\u00fdto \u017eivot s\u00edce m\u00f4\u017ee by\u0165 na prv\u00fd poh\u013ead pohodln\u00fd, ale v\u00fdznamne tie\u017e prispieva k rozvoju r\u00f4znych chronick\u00fdch ochoren\u00ed.<\/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-h3\">Nedostatok pohybu m\u00f4\u017ee sp\u00f4sobova\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obezitu<\/li>\n\n\n\n<li>vysok\u00fa hladinu zl\u00e9ho cholesterolu (LDL)<\/li>\n\n\n\n<li>vy\u0161\u0161ie riziko depresie a \u00fazkosti<\/li>\n\n\n\n<li>vysok\u00fd krvn\u00fd tlak<\/li>\n\n\n\n<li>m\u0155tvicu<\/li>\n\n\n\n<li>niektor\u00e9 druhy rakoviny, vr\u00e1tane rakoviny prsn\u00edka a hrub\u00e9ho \u010dreva <span class=\"tadv-color\" style=\"color:#ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sedav\u00fd, resp. neakt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl m\u00f4\u017ee ma\u0165 za n\u00e1sledok tie\u017e <strong>zhor\u0161enie na\u0161ej kond\u00edcie a&nbsp; pokles v\u00fdkonnosti srdcov\u00e9ho \u010di p\u013e\u00facneho syst\u00e9mu. <\/strong>Svaly z\u00e1rove\u0148 atrofuj\u00fa, <strong>slabn\u00fa<\/strong> a navy\u0161e sa skracuj\u00fa. Druhotn\u00fdm aspektom je, \u017ee sp\u00e1lime tie\u017e <strong>menej kal\u00f3ri\u00ed, \u010do zvy\u0161uje pravdepodobnos\u0165, \u017ee priberieme.<\/strong> Vystavujeme sa tak aj <strong>riziku slabnutia kost\u00ed<\/strong> a m\u00f4\u017eeme tie\u017e \u010deli\u0165<strong> \u00fabytku svalovej hmoty \u010di vytrvalosti, <\/strong>preto\u017ee svaly \u010dasto nepou\u017e\u00edvame. <span class=\"tadv-color\" style=\"color:#ff6600\">[8]<\/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=\"680\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.05.45-1124x680.png\" alt=\"Fyzick\u00e1 aktivita je liekom na sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\" class=\"wp-image-488268\" style=\"width:843px;height:510px\" title=\"Fyzick\u00e1 aktivita je liekom na sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.05.45-1124x680.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.05.45-400x242.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.05.45.png 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve sedav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[9 &#8211; 11]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vysok\u00e1 \u00farove\u0148 sedav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu je nepriaznivo spojen\u00e1 so zdravotn\u00fdm stavom<\/li>\n\n\n\n<li>zn\u00ed\u017eenie alebo skoncovanie so sedav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 pre stavbu tela a markery kardiometabolick\u00e9ho rizika<\/li>\n\n\n\n<li>sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl je sp\u00e1jan\u00fd so zv\u00fd\u0161en\u00fdm rizikom pred\u010dasn\u00e9ho \u00famrtia&nbsp;<\/li>\n\n\n\n<li>nedostatok fyzickej aktivity a sedav\u00fd sp\u00f4sob \u017eivota je sp\u00e1jan\u00fd s vy\u0161\u0161\u00edm rizikom depresie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak \u010dasto sed\u00edte v pr\u00e1ci alebo \u0161kole a v\u00e1\u0161 denn\u00fd re\u017eim obsahuje z\u00fafalo m\u00e1lo pohybu, vzh\u013eadom na vy\u0161\u0161ie spom\u00ednan\u00e9 aspekty sa to ur\u010dite oplat\u00ed zmeni\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-h3\">Ako viac \u0161portova\u0165 a cvi\u010di\u0165?<\/h3>\n\n\n\n<p>Pod\u013ea WHO by sa mal ka\u017ed\u00fd \u010dlovek venova\u0165<strong> t\u00fd\u017edenne aspo\u0148 150 min\u00fatam fyzickej aktivity <\/strong>strednej intenzity alebo <strong>75 min\u00fatam aktivity vysokej intenzity. <\/strong>V pr\u00edpade, \u017ee ste zvyknut\u00ed na svoj sedav\u00fd \u017eivot, nast\u00fapi\u0165 na vlnu pohybu m\u00f4\u017ee by\u0165 spo\u010diatku trochu n\u00e1ro\u010dnej\u0161ie, ale rozhodne to nie je nemo\u017en\u00e9. Aby ste naplnili odpor\u00fa\u010danie WHO, m\u00f4\u017eete si da\u0165 za cie\u013e <strong>h\u00fdba\u0165 sa 30 min\u00fat denne, 5 dn\u00ed v t\u00fd\u017edni, <\/strong>\u010do rozhodne neznie tak n\u00e1ro\u010dne. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zvl\u00e1\u0161\u0165 v pr\u00edpade, ke\u010f potom m\u00f4\u017eete \u0165a\u017ei\u0165 z r\u00f4znych <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>benefitov cvi\u010denia, ktor\u00e9 zlep\u0161ia v\u00e1\u0161 \u017eivot<\/strong><\/a><strong>.<\/strong> <strong>Tieto smel\u00e9 tvrdenia samozrejme podpor\u00edme aj \u0161t\u00fadiami, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[13 &#8211; 16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fyzick\u00e1 aktivita v podobe behu m\u00f4\u017ee pom\u00f4c\u0165 v\u00fdrazne zn\u00ed\u017ei\u0165 krvn\u00fd tlak<\/li>\n\n\n\n<li>vytrvalostn\u00e9 aktivity ako prech\u00e1dzky, jogging \u010di bicyklovanie ved\u00fa k zn\u00ed\u017eeniu zl\u00e9ho LDL a zv\u00fd\u0161enie dobr\u00e9ho HDL cholesterolu<\/li>\n\n\n\n<li>fyzick\u00e1 aktivita zni\u017euje riziko a\u017e 13 druhov rakoviny<\/li>\n\n\n\n<li>aer\u00f3bne cvi\u010denie strednej intenzity alebo vysoko intenz\u00edvny silov\u00fd tr\u00e9ning m\u00f4\u017ee zlep\u0161i\u0165 kvalitu sp\u00e1nku a zr\u00fdchli\u0165 \u010das zasp\u00e1vania<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac \u0161portova\u0165 a cvi\u010di\u0165 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 u\u017e mal\u00e9 zmeny vo va\u0161om \u017eivote. V pr\u00edpade, \u017ee ve\u013ea sed\u00edte v pr\u00e1ci, nezabudnite na <strong>pravideln\u00e9 prest\u00e1vky a aspo\u0148 raz za \u010das vsta\u0148te a prejdite p\u00e1r krokov. <\/strong>Okrem toho m\u00f4\u017eete sk\u00fasi\u0165 <strong>vymeni\u0165 v\u00fd\u0165ah za schody alebo zaparkova\u0165 autom o nie\u010do \u010falej, <\/strong>aby ste sa aspo\u0148 na p\u00e1r min\u00fat pre\u0161li.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/DSC01931-1124x843.jpg\" alt=\"Zaparkujte autom o nie\u010do \u010falej a prejdite sa\" class=\"wp-image-488284\" title=\"Zaparkujte autom o nie\u010do \u010falej a prejdite sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC01931-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC01931-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC01931.jpg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Za\u010da\u0165 cvi\u010di\u0165 sa d\u00e1 aj pomocou kr\u00e1tkych full-body tr\u00e9ningov. Pre in\u0161pir\u00e1ciu m\u00f4\u017eete vyu\u017ei\u0165 n\u00e1\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>preh\u013ead cvikov s vlastnou v\u00e1hou<\/strong><\/a><strong> alebo s <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>posil\u0148ovacou gumou<\/strong><\/a>. Spo\u010diatku sa navy\u0161e nemus\u00edte hna\u0165 ani do fitka a pokojne m\u00f4\u017eete za\u010da\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-doma-a-neprestat-jednoduche-tipy-s-ktorymi-to-zvladnete\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tr\u00e9nova\u0165 doma<\/strong><\/a><strong>. <\/strong>A nikdy neviete, ako va\u0161a snaha m\u00f4\u017ee vyp\u00e1li\u0165. Postupne si mo\u017eno pohyb zamilujete a pov\u00fd\u0161ite na nov\u00fa \u00farove\u0148 s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom<\/strong><\/a><strong>,<\/strong> ktor\u00fd v\u00e1m treb\u00e1rs pom\u00f4\u017ee <strong>zlep\u0161i\u0165 va\u0161u postavu a podpori\u0165 sebavedomie,<\/strong> \u010do je popri zdravotn\u00fdch benefitoch pohybu skvel\u00fdm ment\u00e1lnym bonusom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma viac benefitov fyzickej aktivity, ur\u010dite nevynechajte 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 8 \u010fal\u0161\u00edch d\u00f4vodov.<\/strong><\/a><\/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-h2\"><span class=\"ez-toc-section\" id=\"3_Nadmerne_mnozstvo_alkoholu\"><\/span>3. Nadmern\u00e9 mno\u017estvo alkoholu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spolu s cigaretami patr\u00ed alkohol k naj\u010dastej\u0161\u00edm zlozvykom, ktor\u00e9 po\u0161kodzuj\u00fa na\u0161e zdravie a t\u00fdm p\u00e1dom skracuj\u00fa aj d\u013a\u017eku \u017eivota. Dlhodob\u00e9 <strong>nadmern\u00e9 pitie alkoholu m\u00f4\u017ee vies\u0165 k rozvoju chronick\u00fdch ochoren\u00ed a in\u00fdch z\u00e1va\u017en\u00fdch probl\u00e9mov. <\/strong>Pr\u00edkladom je vysok\u00fd krvn\u00fd tlak, srdcov\u00e9 ochorenia, m\u0155tvica, ochorenia pe\u010dene a probl\u00e9my s pam\u00e4\u0165ou. Alkohol stoj\u00ed tie\u017e za chorobami ako rakovina hrub\u00e9ho \u010dreva, kone\u010dn\u00edka a pe\u010dene, oslabenie imunitn\u00e9ho syst\u00e9mu \u010di zhor\u0161enie du\u0161evn\u00e9ho zdravia. Toto v\u0161etko sa dok\u00e1\u017ee <strong>podp\u00edsa\u0165 na v\u00fdznamnom skr\u00e1ten\u00ed \u013eudsk\u00e9ho \u017eivota. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea Svetovej zdravotn\u00edckej organiz\u00e1cie (WHO) je nadmern\u00e1 konzum\u00e1cia alkoholu jedn\u00fdm z nepriazniv\u00fdch faktorov, ktor\u00fd m\u00f4\u017ee <strong>vies\u0165 k viac ako 200 r\u00f4znym ochoreniam.<\/strong> Na celom svete <strong>zomiera ro\u010dne zhruba 3 mili\u00f3ny \u013eud\u00ed <\/strong>v d\u00f4sledku \u0161kodliv\u00e9ho pitia alkoholu. Nepriazniv\u00e9 \u0161tatistiky sa dokonca t\u00fdkaj\u00fa aj mladistv\u00fdch, kde WHO uv\u00e1dza, \u017ee pribli\u017ene <strong>13,5 % z celkov\u00e9ho po\u010dtu \u00famrt\u00ed je u mlad\u00fdch \u013eud\u00ed vo veku 20 &#8211; 39 rokov sp\u00f4soben\u00fdch alkoholom.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[18]<\/span><\/p>\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\/08\/iStock-1336275269-1124x749.jpg\" alt=\"Nadmern\u00e9 mno\u017estvo alkoholu\" class=\"wp-image-488304\" style=\"width:843px;height:562px\" title=\"Nadmern\u00e9 mno\u017estvo alkoholu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1336275269-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1336275269-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1336275269.jpg 1254w\" 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-h3\">Nadmern\u00e9 u\u017e\u00edvanie alkoholu a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve alkoholu na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[19 &#8211; 21]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pod\u013ea American Cancer Society prispieva ro\u010dne alkohol k vy\u0161e 75-tis\u00edcom pr\u00edpadov rakoviny a m\u00e1 na svedom\u00ed takmer 19-tis\u00edc \u00famrt\u00ed na rakovinu&nbsp;<\/li>\n\n\n\n<li>denn\u00e1 konzum\u00e1cia alkoholu na \u00farovni 30 a\u017e 50 gramov po\u010das piatich rokov m\u00f4\u017ee sp\u00f4sobi\u0165 ochorenia pe\u010dene&nbsp;<\/li>\n\n\n\n<li>alkoholu s\u00fa pripisovan\u00e9 negat\u00edvne zdravotn\u00e9 dopady ako ospalos\u0165 a slabos\u0165, poruchy pam\u00e4ti a zhor\u0161en\u00e9 vn\u00edmanie. Z\u00e1rove\u0148 sa poklad\u00e1 za rizikov\u00fd faktor pre v\u00e4\u010d\u0161inu chronick\u00fdch ochoren\u00ed.<\/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\u0161etky spom\u00ednan\u00e9 zdravotn\u00e9 aspekty s\u00fa ve\u013emi siln\u00fdmi d\u00f4vodmi, pre\u010do by sme sa alkoholu mali vyvarova\u0165. Aj ke\u010f jedn\u00fdm dychom treba doda\u0165, \u017ee <strong>jeden \u010di dva pr\u00edle\u017eitostn\u00e9 drinky na oslave z v\u00e1s e\u0161te nerobia nadmern\u00e9ho konzumenta alkoholu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Ako presta\u0165 pi\u0165 alkohol?<\/h3>\n\n\n\n<p>Presta\u0165 pi\u0165 alkohol je mo\u017en\u00e9 rovnako, ako presta\u0165 faj\u010di\u0165. N\u00e1ro\u010dnos\u0165 tohto procesu v\u0161ak zodpoved\u00e1 tomu, <strong>ako \u010dasto a ko\u013eko alkoholu je \u010dlovek zvyknut\u00fd pi\u0165.<\/strong> V naj\u013eah\u0161\u00edch pr\u00edpadoch m\u00f4\u017ee pom\u00f4c\u0165 z\u00e1v\u00e4zok alebo orient\u00e1cia pozornosti na nie\u010do in\u00e9. V pr\u00edpade dlhodob\u00e9ho nadmern\u00e9ho pitia v\u0161ak ide u\u017e o ve\u013emi v\u00e1\u017eny probl\u00e9m, ktor\u00fd <strong>odpor\u00fa\u010dame rie\u0161i\u0165 s odborn\u00edkom. <\/strong>Len ten toti\u017e bude vedie\u0165 <strong>zvoli\u0165 adekv\u00e1tny postup, pr\u00edpadne nastavi\u0165 mo\u017en\u00fa lie\u010dbu.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[22]<\/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-h2\"><span class=\"ez-toc-section\" id=\"4_Spankova_hygiena\"><\/span>4. Sp\u00e1nkov\u00e1 hygiena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alfou a omegou dlhovekosti je pod\u013ea vedeck\u00fdch z\u00e1verov aj zdrav\u00fd sp\u00e1nok. Spr\u00e1vne sp\u00e1nkov\u00e9 n\u00e1vyky pom\u00e1haj\u00fa udr\u017eiava\u0165 mno\u017estvo biologick\u00fdch procesov. Pr\u00edkladom je <strong>zdrav\u00e9 fungovanie mozgu \u010di obranyschopnos\u0165 organizmu.<\/strong> Ke\u010f sp\u00edme, mozog uklad\u00e1 nov\u00e9 inform\u00e1cie a zbavuje sa odpadov\u00fdch l\u00e1tok. Prebieha komunik\u00e1cia a reorganiz\u00e1cia nervov\u00fdch buniek, \u010do <strong>prispieva k zdrav\u00e9mu fungovaniu mozgu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telo z\u00e1rove\u0148 <strong>opravuje bunky, obnovuje energiu a uvo\u013e\u0148uje molekuly,<\/strong> medzi ktor\u00e9 patria horm\u00f3ny a bielkoviny. Tie s\u00fa potom d\u00f4le\u017eit\u00e9 pre optim\u00e1lnu regener\u00e1ciu. Bez spom\u00ednan\u00fdch procesov by na\u0161e telo nedok\u00e1zalo fungova\u0165 v norm\u00e1lnom re\u017eime,<strong> <\/strong>\u010do potom m\u00f4\u017ee <strong>prispie\u0165 k riziku r\u00f4znych ochoren\u00ed, ako vysok\u00fd krvn\u00fd tlak, depresia, z\u00e1chvaty \u010di zhor\u0161en\u00e1 migr\u00e9na.<\/strong> Ani to v\u0161ak nie je v\u0161etko a prejavy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nedostatku sp\u00e1nku<\/strong><\/a> sa odv\u00edjaj\u00fa od toho, ko\u013eko sp\u00e1nku n\u00e1m vlastne ch\u00fdba. <span class=\"tadv-color\" style=\"color:#ff6600\">[23 &#8211; 24]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"734\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.13.08-1124x734.png\" alt=\"Sp\u00e1nkov\u00e1 hygiena je jedn\u00fdm z k\u013e\u00fa\u010dov k dlhovekosti\" class=\"wp-image-488320\" style=\"width:843px;height:551px\" title=\"Sp\u00e1nkov\u00e1 hygiena je jedn\u00fdm z k\u013e\u00fa\u010dov k dlhovekosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.13.08-1124x734.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.13.08-400x261.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.13.08.png 1280w\" 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-h3\">Nedostatok sp\u00e1nku m\u00f4\u017ee sp\u00f4sobova\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>podr\u00e1\u017edenos\u0165<\/li>\n\n\n\n<li>\u00fanavu&nbsp;<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00fa chu\u0165 na sladk\u00e9 a kalorick\u00e9 jedl\u00e1<\/li>\n\n\n\n<li>vysok\u00fd krvn\u00fd tlak<\/li>\n\n\n\n<li>priberanie na v\u00e1he<\/li>\n\n\n\n<li>zn\u00ed\u017een\u00fa sexu\u00e1lnu aktivitu&nbsp;<\/li>\n\n\n\n<li>\u0165a\u017ekosti so s\u00fastreden\u00edm a pam\u00e4\u0165ou <span class=\"tadv-color\" style=\"color:#ff6600\">[25]<\/span><\/li>\n<\/ul>\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-h3\">Nedostatok sp\u00e1nku a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve nedostatku sp\u00e1nku na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong>  <span class=\"tadv-color\" style=\"color:#ff6600\">[26 &#8211; 29]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nedostato\u010dn\u00fd sp\u00e1nok m\u00e1 vplyv na \u0161irok\u00fa \u0161k\u00e1lu zdravotn\u00fdch probl\u00e9mov, ako hypertenzia (vysok\u00fd krvn\u00fd tlak), kardiovaskul\u00e1rne ochorenia, obezita, cukrovka 2. typu \u010di zhor\u0161en\u00e9 fungovanie imunitn\u00e9ho syst\u00e9mu<\/li>\n\n\n\n<li>nedostatok sp\u00e1nku m\u00f4\u017ee zhor\u0161i\u0165 pr\u00edznaky z\u00e1palov\u00e9ho ochorenia \u010driev, syndr\u00f3mu dr\u00e1\u017ediv\u00e9ho \u010dreva a gastroezofage\u00e1lneho refluxu<\/li>\n\n\n\n<li>zl\u00e1 kvalita sp\u00e1nku a krat\u0161\u00ed sp\u00e1nok je sp\u00e1jan\u00fd s vy\u0161\u0161\u00edm rizikom cukrovky a obezity<\/li>\n\n\n\n<li><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\">nedostatok sp\u00e1nku<\/a> je priamo spojen\u00fd s vy\u0161\u0161\u00edm rizikom \u00famrtia&nbsp;<\/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\u0161etky vy\u0161\u0161ie spom\u00ednan\u00e9 vplyvy m\u00f4\u017eu priamo ovplyvni\u0165 na\u0161e zdravie a v dlhodobom meradle aj prispie\u0165 k zn\u00ed\u017eeniu kvality \u010di d\u013a\u017eky \u017eivota. Ako sa im teda vyvarova\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-h3\">Ako sa stara\u0165 o svoj sp\u00e1nok?<\/h3>\n\n\n\n<p>Starostlivos\u0165 o dobr\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky za\u010d\u00edna zisten\u00edm, ko\u013eko sp\u00e1nku vlastne potrebujeme. Tu treba poveda\u0165, \u017ee<strong> \u017eiadny univerz\u00e1lny magick\u00fd vzorec na presn\u00fd \u010das neexistuje.<\/strong> Potreba sp\u00e1nku je u mnoh\u00fdch z n\u00e1s individu\u00e1lna. L\u00ed\u0161i sa na z\u00e1klade r\u00f4znych faktorov, ako je n\u00e1\u0161 <strong>zdravotn\u00fd stav, pr\u00e1ca a celkovo denn\u00fd re\u017eim.<\/strong> V\u00e4\u010d\u0161ine dospel\u00fdch sa v\u0161ak odpor\u00fa\u010da spa\u0165 <strong>7 a\u017e 9 hod\u00edn denne.<\/strong> Pod\u013ea Centra pre prevenciu chor\u00f4b (CDC) by sme nemali spa\u0165 <strong>menej ne\u017e 7 hod\u00edn, <\/strong>pri\u010dom za v\u0161eobecn\u00fd nedostatok je pova\u017eovan\u00fd sp\u00e1nok krat\u0161\u00ed ne\u017e 6 hod\u00edn. <span class=\"tadv-color\" style=\"color:#ff6600\">[30 &#8211; 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by ste chceli na svojom sp\u00e1nku zapracova\u0165, ur\u010dite nie je ide\u00e1lne zasp\u00e1va\u0165 na gau\u010di pri ob\u013e\u00fabenom seri\u00e1li alebo pri <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>scrollovan\u00ed soci\u00e1lnych siet\u00ed<\/strong><\/a> pred displejom mobilu. Vyberte si <strong>pokojn\u00e9, chladn\u00e9 a tich\u00e9 miesto,<\/strong> ktor\u00e9 v\u00e1m pom\u00f4\u017ee navodi\u0165 ide\u00e1lnu sp\u00e1nkov\u00fa atmosf\u00e9ru. V pr\u00edpade, \u017ee sa chcete na sp\u00e1nok pripravi\u0165, <strong>displej mobilu m\u00f4\u017eete vymeni\u0165 za knihu <\/strong>a pred span\u00edm si e\u0161te chv\u00ed\u013eku \u010d\u00edta\u0165.<strong> <\/strong>Pom\u00f4c\u0165 <strong>zaspa\u0165 r\u00fdchlej\u0161ie<\/strong> a ma\u0165 zdrav\u0161\u00ed sp\u00e1nok dok\u00e1\u017ee aj pravideln\u00e9 cvi\u010denie, obmedzenie kofe\u00ednu alebo doplnok v podobe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>melaton\u00ednu<\/strong><\/a><strong>.<\/strong><br>Viac sp\u00e1nkov\u00fdch odpor\u00fa\u010dan\u00ed n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/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-h2\"><span class=\"ez-toc-section\" id=\"5_Zdrava_strava\"><\/span>5. Zdrav\u00e1 strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedn\u00fdm z v\u00fdrazn\u00fdch pilierov podpisuj\u00facich sa na d\u013a\u017eke \u017eivota m\u00f4\u017ee by\u0165 aj strava. Probl\u00e9m nast\u00e1va vtedy, ke\u010f v nej <strong>dlhodobo nem\u00e1me zast\u00fapen\u00e9 v\u0161etky potrebn\u00e9 mikro a makro\u017eiviny.<\/strong> Tie toti\u017e <strong>ovplyv\u0148uj\u00fa fungovanie n\u00e1\u0161ho tela a s\u00fa s\u00fa\u010das\u0165ou mnoh\u00fdch biologick\u00fdch procesov.<\/strong> V s\u00favislosti s negat\u00edvnym vplyvom na na\u0161e zdravie je probl\u00e9mom aj strava, ktor\u00e1 obsahuje pr\u00edli\u0161 ve\u013ea cukru, tuku, soli \u010di r\u00f4zne adit\u00edva. Toto v\u0161etko sa vyskytuje napr\u00edklad vo <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vysoko priemyselne spracovan\u00fdch potravin\u00e1ch<\/strong><\/a><strong>.<\/strong> Ide o produkty a potraviny, ktor\u00e9 be\u017ene kon\u010dia v na\u0161ich n\u00e1kupn\u00fdch ko\u0161\u00edkoch a pre\u0161li cel\u00fdm radom technologick\u00fdch procesov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postup spracovania ich obohatil o <strong>r\u00f4zne pr\u00eddavn\u00e9 l\u00e1tky, ktor\u00e9 potom m\u00f4\u017eu za to, \u017ee sa \u00faplne l\u00ed\u0161ia od p\u00f4vodn\u00fdch surov\u00edn<\/strong> aj nespracovan\u00fdch potrav\u00edn. Cie\u013eom spracovania je z\u00edska\u0165 dlh\u0161iu trvanlivos\u0165 \u010di lep\u0161iu chu\u0165, av\u0161ak za cenu prid\u00e1vania r\u00f4znych l\u00e1tok. Zlo\u017eenie vysoko priemyselne spracovan\u00fdch potrav\u00edn je tak v\u00e4\u010d\u0161inou bohat\u00e9 na <strong>mno\u017estvo pridan\u00e9ho cukru, soli, tuku, konzervantov, sladidiel, ar\u00f3m \u010di nekvalitn\u00fdch m\u00e4sov\u00fdch \u010dast\u00ed.<\/strong> Pr\u00edkladom vysoko priemyselne spracovan\u00fdch potrav\u00edn m\u00f4\u017eu by\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladen\u00e9 n\u00e1poje<\/strong><\/a><strong>,<\/strong> \u00faden\u00e9 v\u00fdrobky, balen\u00e9 polievky, pa\u0161t\u00e9ty, sal\u00e1my, \u0161peka\u010dky, kuracie nugetky, \u010dipsy, sladk\u00e9 pe\u010divo a podobne.&nbsp;<\/p>\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\/08\/iStock-1144655849-1124x749.jpg\" alt=\"Vysoko priemyselne spracovan\u00e9 potraviny\" class=\"wp-image-488337\" style=\"width:843px;height:562px\" title=\"Vysoko priemyselne spracovan\u00e9 potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1144655849-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1144655849-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1144655849.jpg 1254w\" 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-h3\">Vysoko priemyselne spracovan\u00e9 potraviny a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve vysoko priemyselne spracovan\u00fdch potrav\u00edn na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[32 &#8211; 34]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zv\u00fd\u0161en\u00e1 spotreba vysoko priemyselne spracovan\u00fdch potrav\u00edn m\u00f4\u017ee by\u0165 spojen\u00e1 s vy\u0161\u0161\u00edm rizikom \u00famrtnosti z r\u00f4znych pr\u00ed\u010din&nbsp;<\/li>\n\n\n\n<li>\u0161t\u00fadia z roku 2022 hovor\u00ed, \u017ee vysoko priemyselne spracovan\u00e9 potraviny zvy\u0161uj\u00fa riziko rakoviny hrub\u00e9ho \u010dreva o 30 %&nbsp;<\/li>\n\n\n\n<li>sladen\u00e9 n\u00e1poje boli spojen\u00e9 s ka\u017edoro\u010dn\u00fdm \u00famrt\u00edm 184-tis\u00edc \u013eud\u00ed po celom svete<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na z\u00e1klade t\u00fdchto zisten\u00ed plat\u00ed, \u017ee ak chcete pred\u013a\u017ei\u0165 svoj \u017eivot, vysoko priemyselne spracovan\u00e9 potraviny <strong>by nemali tvori\u0165 z\u00e1klad v\u00e1\u0161ho jed\u00e1lni\u010dka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Ako jes\u0165 zdrav\u0161ie?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ozdravi\u0165<\/strong><\/a> v\u00e1\u0161 jed\u00e1lni\u010dek nemus\u00ed by\u0165 \u017eiadna raketov\u00e1 veda. Pod\u013ea American Cancer Society (ACS) je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 zdrav\u00fd stravovac\u00ed vzorec, ktor\u00fd zah\u0155\u0148a <strong>potraviny s vyv\u00e1\u017een\u00fdm obsahom makro\u017eiv\u00edn (<\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bielkoviny<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sacharidy<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuky<\/strong><\/a><strong>), <\/strong>ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 zdrav\u00fa telesn\u00fa hmotnos\u0165 a udr\u017ea\u0165 si ju. D\u00f4le\u017eit\u00e9 je tie\u017e zahrn\u00fa\u0165 do svojho jed\u00e1lni\u010dka aj r\u00f4zne <strong>druhy zeleniny a <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a><strong> bohat\u00e9 na vl\u00e1kninu.<\/strong> ACS odpor\u00fa\u010da aj cel\u00e9 <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovocie<\/strong><\/a> a celozrnn\u00e9 obilniny. Vyhn\u00fa\u0165 by ste sa naopak mali <strong>n\u00e1pojom sladen\u00fdm cukrom, vysoko priemyselne spracovan\u00e9mu m\u00e4su<\/strong> \u010di in\u00fdm potravin\u00e1m tohto druhu a rafinovan\u00fdm obiln\u00fdm produktom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na va\u0161om tanieri by teda mali by\u0165 pravidelne zast\u00fapen\u00e9 v\u0161etky zdroje makro\u017eiv\u00edn, teda bielkoviny, sacharidy, tuky.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za vhodn\u00e9 zdroje bielkov\u00edn pova\u017eujeme napr\u00edklad <strong>m\u00e4so, <\/strong><a href=\"https:\/\/gymbeam.sk\/ryby\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryby<\/strong><\/a><strong>, morsk\u00e9 plody, mlie\u010dne v\u00fdrobky, <\/strong><a href=\"https:\/\/gymbeam.sk\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vajcia<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a><strong> \u010di strukoviny.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Zo sacharidov by ste sa mali orientova\u0165 na <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>celozrnn\u00e9 obilniny a cere\u00e1lie<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ry\u017eu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/cestoviny\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cestoviny<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/proteinovy-chlieb-protein-bread-mix-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chlieb<\/strong><\/a><strong>, zemiaky, <\/strong><a href=\"https:\/\/gymbeam.sk\/susene-ovocie\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovocie<\/strong><\/a><strong> a zeleninu.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Medzi dobr\u00e9 zdroje tukov zas patria <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechy a semienka<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>oleje<\/strong><\/a><strong>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, maslo a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuk<\/strong><\/a> ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/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-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png\" alt=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" class=\"wp-image-209017\" style=\"width:843px;height:787px\" title=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1-400x373.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>K samotnej strave patr\u00ed aj <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\">pitn\u00fd re\u017eim<\/a><\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\">,<\/a> ktor\u00fd by mal by\u0165 zalo\u017een\u00fd hlavne na vode. Vo v\u0161eobecnosti sa odpor\u00fa\u010da vypi\u0165 30 \u2013 45 ml vody na kilogram telesnej hmotnosti. Pitn\u00fd re\u017eim v\u0161ak z\u00e1vis\u00ed od r\u00f4znych faktorov a l\u00ed\u0161i sa od \u010dlovekak \u010dloveku. Dobr\u00fdm indik\u00e1torom optim\u00e1lneho hydrat\u00e1cie m\u00f4\u017ee by\u0165 farba mo\u010du, ktor\u00e1 by <strong>mala by\u0165 svetl\u00e1 a\u017e \u010d\u00edra.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[54]<\/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-h2\"><span class=\"ez-toc-section\" id=\"6_Socialne_vztahy\"><\/span>6. Soci\u00e1lne vz\u0165ahy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vz\u0165ahy s rodinou, priate\u013emi, kolegami \u010di ostatn\u00fdmi \u013eu\u010fmi, ktor\u00fdch stret\u00e1vame v osobn\u00fdch kruhoch, <strong>priamo ovplyv\u0148uj\u00fa aj na\u0161u osobu. <\/strong>To sa potom m\u00f4\u017ee podp\u00edsa\u0165 aj na celkovom zdrav\u00ed a d\u013a\u017eke \u017eivota. Osamel\u00ed \u013eudia b\u00fdvaj\u00fa <strong>n\u00e1chyln\u00ed k ment\u00e1lnym probl\u00e9mom,<\/strong> ktor\u00e9 \u010falej m\u00f4\u017eu prer\u00e1s\u0165 v depresiu, nedostatok sp\u00e1nku alebo anti-soci\u00e1lne spr\u00e1vanie. Nedostatok socializ\u00e1cie alebo zl\u00e9 soci\u00e1lne vz\u0165ahy dok\u00e1\u017eu <strong>ovplyvni\u0165 fyzick\u00fa pohodu, \u010do sa potom m\u00f4\u017ee odzrkadli\u0165 aj na fyzickom zdrav\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[35]<\/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-h3\">Soci\u00e1lne vz\u0165ahy a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve zl\u00fdch alebo nedostato\u010dn\u00fdch soci\u00e1lnych vz\u0165ahov na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[36 &#8211; 40]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>soci\u00e1lne vz\u0165ahy<\/strong> ovplyv\u0148uj\u00fa r\u00f4zne zdravotn\u00e9 aspekty n\u00e1\u0161ho \u017eivota, vr\u00e1tane fyzick\u00e9ho a du\u0161evn\u00e9ho zdravia, zdravotn\u00fdch n\u00e1vykov a rizika \u00famrtnosti&nbsp;<\/li>\n\n\n\n<li>soci\u00e1lna izol\u00e1cia je jedn\u00fdm z hlavn\u00fdch rizikov\u00fdch faktorov \u00famrtnosti z r\u00f4znych pr\u00ed\u010din<\/li>\n\n\n\n<li>\u0161t\u00fadia, ktor\u00e1 sledovala takmer 7-tis\u00edc mu\u017eov a \u017eien zistila, \u017ee po\u010das obdobia 9 rokov bola evidovan\u00e1 pribli\u017ene <strong>trikr\u00e1t vy\u0161\u0161ia \u00famrtnos\u0165<\/strong> u skupiny, ktor\u00e1 mala <strong>slab\u0161ie soci\u00e1lne v\u00e4zby<\/strong><\/li>\n\n\n\n<li>vedci z Duke University Medical Center zistili, \u017ee soci\u00e1lne v\u00e4zby dok\u00e1\u017eu zn\u00ed\u017ei\u0165 \u00famrtnos\u0165 medzi \u013eu\u010fmi s v\u00e1\u017enymi zdravotn\u00fdmi probl\u00e9mami<\/li>\n\n\n\n<li>soci\u00e1lna izol\u00e1cia m\u00f4\u017ee ma\u0165 zo zdravotn\u00e9ho a dlhodob\u00e9ho h\u013eadiska podobn\u00fd vplyv ako vysok\u00fd krvn\u00fd tlak, obezita, faj\u010denie \u010di nedostatok pohybu<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"582\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.18.37-1124x582.png\" alt=\"Dobr\u00e9 soci\u00e1lne vz\u0165ahy m\u00f4\u017eu pred\u013a\u017ei\u0165 \u017eivot\" class=\"wp-image-488360\" title=\"Dobr\u00e9 soci\u00e1lne vz\u0165ahy m\u00f4\u017eu pred\u013a\u017ei\u0165 \u017eivot\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.18.37-1124x582.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.18.37-400x207.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Snimka-obrazovky-2023-08-14-o-12.18.37.png 1260w\" 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-h3\">Ako udr\u017eiava\u0165 dobr\u00e9 soci\u00e1lne vz\u0165ahy?<\/h3>\n\n\n\n<p>K\u013e\u00fa\u010dom v tomto smere je pestova\u0165 zdrav\u00e9 soci\u00e1lne vz\u0165ahy s \u013eu\u010fmi, s ktor\u00fdmi sa c\u00edtime dobre. V\u00e4\u010d\u0161inou sa tieto vz\u0165ahy daj\u00fa zaradi\u0165 do troch rov\u00edn:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>int\u00edmne kontakty<\/strong> &#8211; ide o rodinu a priate\u013eov, teda \u013eud\u00ed, ktor\u00ed v\u00e1s miluj\u00fa a zauj\u00edmaj\u00fa sa o v\u00e1s<\/li>\n\n\n\n<li><strong>vz\u0165ahov\u00e9 kontakty<\/strong> &#8211; s\u00fa \u013eudia, s ktor\u00fdmi sa pravidelne stret\u00e1vate a zdie\u013eate ur\u010dit\u00fd z\u00e1ujem, ako napr\u00edklad kolegovia v pr\u00e1ci&nbsp;<\/li>\n\n\n\n<li><strong>kolekt\u00edvne prepojenia<\/strong> &#8211; \u013eudia, ktor\u00ed s vami zdie\u013eaj\u00fa \u010dlenstvo alebo pr\u00edslu\u0161nos\u0165 v ur\u010ditej skupine, ako napr\u00edklad komunita veriacich<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tu sa m\u00f4\u017eete sami seba op\u00fdta\u0165, \u010di m\u00e1te dobr\u00e9 a zmyslupln\u00e9 vz\u0165ahy vo v\u0161etk\u00fdch troch rovin\u00e1ch. Mo\u017eno toti\u017e m\u00e1te tendenciu obklopova\u0165 sa len star\u00fdmi priate\u013emi a nem\u00e1te pocit, \u017ee by ste v \u017eivote mali spozna\u0165 aj nov\u00fdch \u013eud\u00ed. Alebo naopak, dr\u017e\u00edte si odstup od \u013eud\u00ed z va\u0161ej minulosti a tr\u00e1vite \u010das s niek\u00fdm, kto o v\u00e1s nevie a\u017e tak ve\u013ea. V oblasti soci\u00e1lnych vz\u0165ahov by ste v\u0161ak <strong>k sebe mali by\u0165 za ka\u017ed\u00fdch okolnost\u00ed \u00faprimn\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednou z mo\u017enost\u00ed, ako ich rozv\u00edja\u0165 je, \u017ee za\u010dnete od seba a oslov\u00edte \u013eud\u00ed, ktor\u00fdch u\u017e pozn\u00e1te ako priatelia, kolegovia z pr\u00e1ce \u010di rodina a d\u00e1te im najavo, \u017ee<strong> by ste boli radi v kontakte \u010dastej\u0161ie. <\/strong>Dohodnite si stretnutie na k\u00e1vu alebo s nimi z\u00e1jdite na dobr\u00fa ve\u010deru \u010di do kina. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj t\u00edmov\u00e9 \u0161porty, z\u00e1\u017eitkov\u00e9 aktivity, laser game, <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>turistiku<\/strong><\/a> alebo ak\u00fako\u013evek in\u00fa aktivitu, pri ktorej sa so svojimi priate\u013emi budete c\u00edti\u0165 dobre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa v\u00e1m moment\u00e1lne nedar\u00ed stretn\u00fa\u0165, je dobr\u00e9 zosta\u0165 v kontakte aspo\u0148 cez soci\u00e1lne siete. Tento kontakt by v\u0161ak mal sl\u00fa\u017ei\u0165 sk\u00f4r pre pr\u00edpad n\u00fadze a <strong>nemal by dlhodobo nahr\u00e1dza\u0165 osobn\u00fd kontakt s va\u0161imi bl\u00edzkymi.<\/strong> Po zlep\u0161en\u00ed alebo pri udr\u017eiavan\u00ed va\u0161ich dobr\u00fdch soci\u00e1lnych vz\u0165ahov viete naplno \u0165a\u017ei\u0165 z ich benefitov, ktor\u00e9 sa m\u00f4\u017eu priamo podp\u00edsa\u0165 na celkovom zdrav\u00ed. Pod\u013ea CDC maj\u00fa <strong>\u013eudia so silnej\u0161\u00edmi soci\u00e1lnymi v\u00e4zbami a\u017e o 50 % vy\u0161\u0161ia pravdepodobnos\u0165 dlh\u0161ieho \u017eivota <\/strong>ne\u017e t\u00ed, ktor\u00ed maj\u00fa menej soci\u00e1lnych v\u00e4zieb. <span class=\"tadv-color\" style=\"color:#ff6600\">[42]<\/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-h3\">Pozit\u00edvny vplyv soci\u00e1lnych v\u00e4zieb<\/h3>\n\n\n\n<p>Medzi \u010fal\u0161ie \u0161tatistiky spojen\u00e9 s kvalitn\u00fdmi soci\u00e1lnymi v\u00e4zbami patria <span class=\"tadv-color\" style=\"color:#ff6600\">[42]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>soci\u00e1lne spojenia m\u00f4\u017eu pom\u00f4c\u0165 predch\u00e1dza\u0165 z\u00e1va\u017en\u00fdm zdravotn\u00fdm probl\u00e9mom ako ochorenia srdca, m\u0155tvica, demencia, depresia a \u00fazkos\u0165&nbsp;<\/li>\n\n\n\n<li>lep\u0161ie soci\u00e1lne vz\u0165ahy dok\u00e1\u017eu zlep\u0161i\u0165 aj schopnos\u0165 zotavi\u0165 sa po stresovom obdob\u00ed alebo lep\u0161ie zvl\u00e1da\u0165 \u00fazkostn\u00e9 stavy<\/li>\n\n\n\n<li>kvalitn\u00e9 vz\u0165ahy s \u013eu\u010fmi v na\u0161om okol\u00ed dok\u00e1\u017eu zn\u00ed\u017ei\u0165 riziko chronick\u00fdch ochoren\u00ed, prispie\u0165 k lep\u0161iemu sp\u00e1nku, du\u0161evnej pohode a celkovej kvalite \u017eivota<\/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-h2\"><span class=\"ez-toc-section\" id=\"7_Stres\"><\/span>7. Stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u00fdchly \u017eivotn\u00fd \u0161t\u00fdl, tlak na v\u00fdkon a r\u00f4zne nepriazniv\u00e9 \u017eivotn\u00e9 situ\u00e1cie patria k naj\u010dastej\u0161\u00edm nosite\u013eom stresu. Ide o prirodzen\u00fa reakciu n\u00e1\u0161ho organizmu, ktor\u00e1 sa vyvinula u na\u0161ich predkov ako <strong>sp\u00f4sob ochrany pred pred\u00e1tormi \u010di in\u00fdmi hrozbami.<\/strong> Tv\u00e1rou v tv\u00e1r nebezpe\u010denstvu alebo nepr\u00edjemnej situ\u00e1cii sa na\u0161e telo <strong>na\u0161tartuje a zaplavia ho stresov\u00e9 horm\u00f3ny, ako adrenal\u00edn a kortizol.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 sa <strong>zv\u00fd\u0161i srdcov\u00fd tep, krvn\u00fd tlak a organizmus sp\u00fa\u0161\u0165a svoj popla\u0161n\u00fd syst\u00e9m,<\/strong> ktor\u00fd v\u00e1m d\u00e1va dve mo\u017enosti v \u0161t\u00fdle bojuj alebo ute\u010d. V pr\u00edpade, \u017ee nie\u010do tak\u00e9 za\u017e\u00edvate raz za \u010das, zrejme nebude d\u00f4vod na obavy. Ak v\u0161ak patr\u00edte k \u013eu\u010fom, ktor\u00ed \u010delia stresov\u00fdm situ\u00e1ci\u00e1m denne lebo nieko\u013ekokr\u00e1t do t\u00fd\u017ed\u0148a, <strong>m\u00f4\u017ee to ma\u0165 negat\u00edvne n\u00e1sledky na va\u0161e zdravie a v kone\u010dnom d\u00f4sledku aj prispie\u0165 k skr\u00e1teniu \u017eivota.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Stres a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve stresu na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[43 &#8211; 45]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>chronick\u00fd stres je sp\u00e1jan\u00fd so zhor\u0161enou funkciou imunitn\u00e9ho syst\u00e9mu, \u010do m\u00f4\u017ee prispie\u0165 k v\u00e4\u010d\u0161ej zranite\u013enosti vo\u010di r\u00f4znym chorob\u00e1m<\/li>\n\n\n\n<li>stres dok\u00e1\u017ee <strong>po\u0161kodi\u0165 mikrobi\u00f3m<\/strong>, ktor\u00fd pom\u00e1ha tr\u00e1veniu \u010di imunite. \u00da\u010dinky stresu sa v\u0161ak v tomto pr\u00edpade m\u00f4\u017eu l\u00ed\u0161i\u0165 od \u010dloveka k \u010dloveku. \u00da\u010dastn\u00edci v\u00fdskumu hl\u00e1sili poruchy tr\u00e1venia, zvracanie, z\u00e1pchu \u010di nevo\u013enos\u0165.&nbsp;<\/li>\n\n\n\n<li>stres m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv aj na zdravie srdca. M\u00f4\u017ee sa podie\u013ea\u0165 na vzniku vysok\u00e9ho krvn\u00e9ho tlaku a nepravidelnosti srdcov\u00e9ho rytmu.&nbsp;<\/li>\n\n\n\n<li>stres negat\u00edvne ovplyv\u0148uje melanocytov\u00e9 kme\u0148ov\u00e9 bunky, ktor\u00e9 \u017eij\u00fa vo vlasov\u00fdch folikuloch a s\u00fa zodpovedn\u00e9 za farbu vlasov, pr\u00edkladom tohto vplyvu je \u0161edivenie.<\/li>\n<\/ul>\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-h3\">Ako sa popasova\u0165 so stresom?<\/h3>\n\n\n\n<p>V pr\u00edpade stresu existuj\u00fa r\u00f4zne \u00fa\u010dinn\u00e9 prostriedky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zmierni\u0165 jeho negat\u00edvny dopad a upokoji\u0165 myse\u013e. Jednou z \u00fa\u010dinn\u00fdch techn\u00edk m\u00f4\u017ee by\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>medit\u00e1cia<\/strong><\/a><strong>,<\/strong> ktor\u00e1 v\u00e1m <strong>poskytne pocit pokoja, rovnov\u00e1hy a v\u00e4\u010d\u0161ej emocion\u00e1lnej pohody. <\/strong>V\u00fdhodou medit\u00e1cie je, \u017ee ju v r\u00f4znej forme m\u00f4\u017eete praktizova\u0165 doma aj vonku, napr\u00edklad po\u010das prech\u00e1dzky. V\u00e4\u010d\u0161inou ide o riaden\u00e9 techniky d\u00fdchania zameran\u00e9 na upokojenie mysle.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u010fal\u0161\u00ed skvel\u00fd bojovn\u00edk proti stresu sa ukazuje aj <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\"><strong>joga<\/strong><\/a><strong>,<\/strong> ktor\u00e1 sp\u00e1ja fyzick\u00e9 polohy tzv. asany, d\u00fdchacie techniky, medit\u00e1ciu \u010di in\u00e9 techniky relax\u00e1cie. Jej pravideln\u00e9 cvi\u010denie m\u00f4\u017ee podpori\u0165 svalov\u00fa vytrvalos\u0165, silu, flexibilitu, ale aj <strong>vn\u00fatorn\u00fd pokoj a psychick\u00fa pohodu. <\/strong>Ak s \u0148ou za\u010d\u00ednate, k\u013e\u00fa\u010dov\u00e9 je vybra\u0165 si tak\u00fd typ, ktor\u00fd v\u00e1s bude bavi\u0165, s \u010d\u00edm v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 typov jogy a ich pr\u00ednos pre fyzick\u00e9 a du\u0161evn\u00e9 zdravie. <\/strong><\/a><span class=\"tadv-color\" style=\"color:#ff6600\">[46]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm efekt\u00edvnym sp\u00f4sobom, ako redukova\u0165 stres m\u00f4\u017ee by\u0165 <strong>v\u00fdlet do pr\u00edrody, uvedomenie si nutnosti spomali\u0165, odpojenie sa od soci\u00e1lnych siet\u00ed alebo tr\u00e1venie \u010dasu so svojimi bl\u00edzkymi. <\/strong>Efekt\u00edvne sp\u00f4soby n\u00e1jdete aj v na\u0161om \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-tipov-ako-spomalit-a-viac-si-uzivat-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 tipov ako spomali\u0165 a viac si u\u017e\u00edva\u0165 \u017eivot.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e9ma stresu zaujala a chcete sa o nej do\u010d\u00edta\u0165 viac, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165.<\/strong><\/a><\/p>\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\/08\/DSC09328-1124x749.jpg\" alt=\"Joga je skvel\u00fd bojovn\u00edk proti stresu\" class=\"wp-image-488380\" style=\"width:843px;height:562px\" title=\"Joga je skvel\u00fd bojovn\u00edk proti stresu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09328-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09328-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09328-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09328-2048x1366.jpg 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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"8_Zavislost_od_opiatov\"><\/span>8. Z\u00e1vislos\u0165 od opi\u00e1tov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00d3pium patr\u00ed medzi omamn\u00e9 l\u00e1tky, ktor\u00e9 sa z\u00edskavaj\u00fa napr\u00edklad z odr\u00f4d maku siateho. Z\u00e1rove\u0148 sa z nich vyr\u00e1baj\u00fa r\u00f4zne <strong>n\u00e1vykov\u00e9 doplnky \u010di lieky, ktor\u00e9 sa potom vyu\u017e\u00edvaj\u00fa na utlmenie alebo lie\u010dbu bolesti.<\/strong> Niektor\u00e9 z nich s\u00fa dostupn\u00e9 na lek\u00e1rsky predpis, zatia\u013e \u010do in\u00e9 k\u00fapite aj vo vo\u013enom predaji. Jedn\u00fdm dychom treba doda\u0165, \u017ee vo ve\u013ekej miere ide o z\u00e1le\u017eitos\u0165 t\u00fdkaj\u00facu sa hlavne USA, kde s\u00fa opi\u00e1ty roz\u0161\u00edren\u00e9 ove\u013ea viac ne\u017e v pr\u00edpade E\u00da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi zn\u00e1me \u00fa\u010dinky opi\u00e1tov patria <strong>pocity relax\u00e1cie \u010di euf\u00f3rie a \u00fa\u013eava bolesti, <\/strong>ktor\u00e1 tvor\u00ed naj\u010dastej\u0161\u00ed a hlavn\u00fd d\u00f4vod, pre\u010do \u013eudia siahaj\u00fa po opi\u00e1toch<strong>.<\/strong> S ich u\u017e\u00edvan\u00edm sa v\u0161ak sp\u00e1ja aj pomal\u0161ie a plyt\u0161ie d\u00fdchanie, <strong>ni\u017e\u0161ia srdcov\u00e1 frekvencia a naru\u0161en\u00e9 reflexy. <\/strong>Pravidelne u\u017e\u00edvanie opi\u00e1tov sa sp\u00e1ja s negat\u00edvnym vplyvom ako <strong>vybudovanie z\u00e1vislosti <\/strong>alebo intolerancie, kv\u00f4li ktorej je nutn\u00e9 zv\u00fd\u0161i\u0165 d\u00e1vku. U \u017eien sa m\u00f4\u017ee prejavi\u0165 <strong>nepravideln\u00e1 men\u0161tru\u00e1cia <\/strong>a jedn\u00fdm z pr\u00edznakov je aj <strong>strata chuti na sex.<\/strong> Z\u00e1rove\u0148 s\u00fa \u013eudia u\u017e\u00edvaj\u00faci opi\u00e1ty n\u00e1chylnej\u0161\u00ed aj <strong>na pred\u00e1vkovanie,<\/strong> ktor\u00e9 dok\u00e1\u017ee sp\u00f4sobi\u0165 a\u017e stratu vedomia. <span class=\"tadv-color\" style=\"color:#ff6600\">[47]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/iStock-958180262-1124x749.jpg\" alt=\"Z\u00e1vislos\u0165 od opi\u00e1tov\" class=\"wp-image-488398\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-958180262-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-958180262-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-958180262.jpg 1254w\" 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-h3\">Opi\u00e1ty a zdravie z poh\u013eadu vedy<\/h3>\n\n\n\n<p><strong>Tvrdenia o negat\u00edvnom vplyve opi\u00e1tov na na\u0161e zdravie podporuj\u00fa aj r\u00f4zne \u0161t\u00fadie, ktor\u00e9 hovoria, \u017ee<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[48 &#8211; 49]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dlhodob\u00e9 u\u017e\u00edvanie opi\u00e1tov zhor\u0161uje cukrovku \u010di dyslipid\u00e9miu (poruchu metabolizmu tukov) a zvy\u0161uje krvn\u00fd tlak<\/li>\n\n\n\n<li>u\u017e\u00edvanie opi\u00e1tov m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na kardiovaskul\u00e1rny syst\u00e9m a je sp\u00e1jan\u00e9 s vy\u0161\u0161ou \u00famrtnos\u0165ou na srdcov\u00e9 choroby<\/li>\n\n\n\n<li>u\u017e\u00edvatelia \u00f3pia maj\u00fa v porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed ho neu\u017e\u00edvaj\u00fa, zv\u00fd\u0161en\u00e9 riziko \u00famrtia z r\u00f4znych pr\u00ed\u010din. Rizik\u00e1 boli vy\u0161\u0161ie najm\u00e4 pri dlhodob\u00fdch u\u017e\u00edvate\u013eoch, ktor\u00ed predt\u00fdm nemali \u017eiadne zdravotn\u00e9 \u0165a\u017ekosti. Najsilnej\u0161ie asoci\u00e1cie boli spozorovan\u00e9 v s\u00favislosti s \u00famrt\u00edm na astmu, tuberkul\u00f3zu a chronick\u00fa ob\u0161truk\u010dn\u00fa chorobu p\u013e\u00fac<\/li>\n\n\n\n<li>spotreba \u00f3pia bola v\u00fdznamne spojen\u00e1 so zv\u00fd\u0161en\u00fdm rizikom \u00famrt\u00ed na choroby obehov\u00e9ho syst\u00e9mu a rakoviny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd z vy\u0161\u0161ie zmienen\u00fdch probl\u00e9mov m\u00f4\u017ee predstavova\u0165 fat\u00e1lne n\u00e1sledky a negat\u00edvne ovplyvni\u0165 nielen kvalitu, ale aj d\u013a\u017eku \u017eivota. Na\u0161\u0165astie, aj tento probl\u00e9m m\u00e1 rie\u0161enie.<\/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-h3\">Ako neby\u0165 z\u00e1visl\u00fdm od opi\u00e1tov?<\/h3>\n\n\n\n<p>Podobne, ako v pr\u00edpade vy\u0161\u0161ie spom\u00ednan\u00e9ho alkoholu, aj z\u00e1vislos\u0165 od opi\u00e1tov m\u00f4\u017ee <strong>predstavova\u0165 ve\u013emi v\u00e1\u017eny probl\u00e9m.<\/strong> Preto odpor\u00fa\u010dame, aby ste v tomto pr\u00edpade <strong>vyh\u013eadali odborn\u00edka, ktor\u00fd v\u00e1m pom\u00f4\u017ee nastavi\u0165 spr\u00e1vny postup.<\/strong> Samotn\u00e1 lie\u010dba sa potom m\u00f4\u017ee l\u00ed\u0161i\u0165 od pacienta k pacientovi, m\u00e1 r\u00f4zne formy aj d\u013a\u017eku trvania. Podstatn\u00e9 pre v\u00e1s v\u0161ak zost\u00e1va, \u017ee <strong>lie\u010dba z\u00e1vislosti od opi\u00e1tov existuje a dok\u00e1\u017ee prinies\u0165 \u017eelan\u00e9 v\u00fdsledky.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[50]<\/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-h2\"><span class=\"ez-toc-section\" id=\"Healthy_aging_ako_bonus_navyse\"><\/span>Healthy aging ako bonus navy\u0161e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na osem faktorov dlhovekosti priamo nadv\u00e4zuje <strong>aj zdrav\u00e9 starnutie.<\/strong> To sa dnes d\u00e1 podpori\u0165 vhodn\u00fdmi doplnkami stravy z kateg\u00f3rie <a href=\"https:\/\/gymbeam.sk\/proti-starnutiu\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>anti-aging<\/strong><\/a><strong>.<\/strong> Ide o produkty s obsahom pr\u00edrodn\u00fdch l\u00e1tok, ktor\u00e9 v r\u00f4znych \u0161t\u00fadi\u00e1ch vykazuj\u00fa s\u013eubn\u00e9 \u00fa\u010dinky v ot\u00e1zke starnutia. Pr\u00edkladom je <a href=\"https:\/\/gymbeam.sk\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>koenz\u00fdm Q10<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvercet\u00edn<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>resveratrol<\/strong><\/a><strong>, <\/strong>ktor\u00e9 s\u00fa zn\u00e1me antioxidanty a <strong>pom\u00e1haj\u00fa telu bojova\u0165 s oxida\u010dn\u00fdm stresom a vo\u013en\u00fdmi radik\u00e1lmi. <\/strong>Tie m\u00f4\u017eu po\u0161kodzova\u0165 bunky a prispie\u0165 tak k starnutiu organizmu. Viac funk\u010dn\u00fdch zlo\u017eiek n\u00e1jdeme aj v komplexn\u00fdch doplnkoch, medzi ktor\u00e9 patr\u00ed <a href=\"https:\/\/gymbeam.sk\/anti-aging-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-aging Complex<\/strong><\/a> s obsahom koenz\u00fdmu Q10, sel\u00e9nu, vitam\u00ednu C a antioxidantov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, detailne sme sa jej venovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/#Vyuzite_potencial_doplnkov_proti_starnutiu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-aging a healthy-aging: Ako sa stara\u0165 o svoje telo, udr\u017ea\u0165 si zdravie a mladistv\u00fd vzh\u013ead?<\/strong><\/a><\/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-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00edce sme st\u00e1le neobjavili magick\u00fd recept na nesmrte\u013enos\u0165, ale u\u017e teraz m\u00e1me<strong> dostatok vedeck\u00fdch poznatkov, ktor\u00e9 m\u00f4\u017eu prispie\u0165 ku kvalite a d\u013a\u017eke \u017eivota. <\/strong>M\u00f4\u017eete sa tak s\u00fastredi\u0165 na osem spom\u00ednan\u00fdch pilerov a u\u017e dnes za\u010da\u0165 napr\u00edklad t\u00fdm, \u017ee prestanete faj\u010di\u0165 alebo obmedz\u00edte pitie alkoholu. Postupn\u00e9 zmeny v\u00e1\u0161ho fungovania m\u00f4\u017eu prer\u00e1s\u0165 do \u00fapln\u00e9ho obratu \u017eivotn\u00e9ho \u0161t\u00fdlu. Star\u00e9 n\u00e1vyky vymen\u00edte za zdrav\u0161\u00ed jed\u00e1lni\u010dek,<strong> prid\u00e1te \u0161port a viac \u010dasu s priate\u013emi,<\/strong> a mo\u017eno sa aj sami budete divi\u0165, \u017ee ste \u0161\u0165astnej\u0161\u00ed, ne\u017e kedyko\u013evek predt\u00fdm. Na ceste za zmenou v\u00e1m dr\u017e\u00edme palce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak, \u010do? Rozhodli ste sa na z\u00e1klade zmapovan\u00fdch vedeck\u00fdch poznatkov trochu zmeni\u0165 svoj \u017eivotn\u00fd \u0161t\u00fdl? Ak \u00e1no, v koment\u00e1roch sa s nami nezabudnite podeli\u0165 o to, ktor\u00fd z \u00f4smich faktorov sa pok\u00fasite zaradi\u0165 do svojho \u017eivota.<\/p>\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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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\/anti-ageing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAnti-Ageing\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>Recept na dlh\u0161\u00ed \u017eivot \u013eudstvo zauj\u00edma u\u017e od nepam\u00e4ti.  S\u00edce sme st\u00e1le nena\u0161li b\u00e1jny k\u013e\u00fa\u010d k nesmrte\u013enosti, ale v\u010faka pokro\u010dilej vede dnes vieme definova\u0165 osem pilierov, ktor\u00e9 m\u00f4\u017eu pred\u013a\u017ei\u0165 \u017eivot a\u017e o 24 rokov. Na to, ako ich aplikova\u0165 sa bli\u017e\u0161ie pozrieme v na\u0161om \u010dl\u00e1nku.<\/p>\n","protected":false},"author":120,"featured_media":488534,"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":[7],"tags":[6089,6160,6069,6082],"filter_section":[],"filter_attribute":[13049,13888,13046,13050,13886],"class_list":{"0":"post-488232","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-imunita","9":"tag-stres","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-stravovanie","15":"filter_attribute-tipy-a-triky","16":"filter_attribute-zdravie-lifestyle","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>K\u013e\u00fa\u010d k dlhovekosti? 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