{"id":490160,"date":"2023-08-10T21:30:00","date_gmt":"2023-08-10T19:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=490160"},"modified":"2025-01-31T17:36:59","modified_gmt":"2025-01-31T16:36:59","slug":"klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/","title":{"rendered":"Kl\u00ed\u010d k dlouhov\u011bkosti? V\u011bdci p\u0159in\u00e1\u0161\u00ed 8 tip\u016f, jak \u017e\u00edt d\u00e9le a\u017e o 24 let"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#Studie_zamerena_na_prodlouzeni_zivota\" title=\"Studie zam\u011b\u0159en\u00e1 na prodlou\u017een\u00ed \u017eivota\">Studie zam\u011b\u0159en\u00e1 na prodlou\u017een\u00ed \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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#Osm_faktoru_ktere_mohou_ovlivnit_delku_zivota\" title=\"Osm faktor\u016f, kter\u00e9 mohou ovlivnit d\u00e9lku \u017eivota\">Osm faktor\u016f, kter\u00e9 mohou ovlivnit d\u00e9lku \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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#1_Koureni\" title=\"1. Kou\u0159en\u00ed\">1. Kou\u0159en\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#3_Nadmerne_mnozstvi_alkoholu\" title=\"3. Nadm\u011brn\u00e9 mno\u017estv\u00ed alkoholu\">3. Nadm\u011brn\u00e9 mno\u017estv\u00ed 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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#6_Socialni_vztahy\" title=\"6. Soci\u00e1ln\u00ed vztahy\">6. Soci\u00e1ln\u00ed vztahy<\/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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#8_Zavislost_na_opiatech\" title=\"8. Z\u00e1vislost na opi\u00e1tech\">8. Z\u00e1vislost na opi\u00e1tech<\/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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#Healthy_aging_jako_bonus_navic\" title=\"Healthy aging jako bonus nav\u00edc\">Healthy aging jako bonus nav\u00edc<\/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.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Recept na del\u0161\u00ed \u017eivot<\/strong> pat\u0159\u00ed mezi velmi diskutovan\u00e1 a hork\u00e1 t\u00e9mata, kter\u00e1 lidstvo zaj\u00edmaj\u00ed u\u017e od nepam\u011bti. Pir\u00e1ti se podle legend hnali za pramenem ml\u00e1d\u00ed, zat\u00edmco na internetu m\u016f\u017eete naj\u00edt r\u016fzn\u00e9, n\u011bkdy a\u017e bizarn\u00ed teorie, kter\u00e9 v\u00e1m \u00fadajn\u011b pomohou do\u017e\u00edt se sto a v\u00edce let. Faktem v\u0161ak z\u016fst\u00e1v\u00e1, \u017ee navzdory pokro\u010dil\u00e9 medic\u00edn\u011b jsme <strong>st\u00e1le nena\u0161li b\u00e1jn\u00fd kl\u00ed\u010d k nesmrtelnosti.<\/strong> Pozitivn\u00ed ale je, \u017ee pr\u016fm\u011brn\u00e1 d\u00e9lka \u017eivota se postupn\u011b prodlu\u017euje a v\u011bdeck\u00e9 poznatky n\u00e1m ukazuj\u00ed st\u00e1le v\u00edce <strong>zp\u016fsob\u016f, jak \u017e\u00edt d\u00e9le.<\/strong> Bl\u00ed\u017ee si je rozebereme 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=\"Studie_zamerena_na_prodlouzeni_zivota\"><\/span>Studie zam\u011b\u0159en\u00e1 na prodlou\u017een\u00ed \u017eivota<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prodlou\u017een\u00ed \u017eivota se v\u011bnovala i <strong>studie z roku 2023<\/strong>. Sledovala v\u00edce ne\u017e <strong>700 tis\u00edc vojensk\u00fdch veter\u00e1n\u016f ve v\u011bku 40 a\u017e 99 let<\/strong>, za\u0159azen\u00fdch do zdravotnick\u00e9ho programu Veterans Affairs Million Veteran Program MVP. Ten je navr\u017een tak, aby pomohl v\u011bdc\u016fm zkoumat to, <strong>jak m\u016f\u017ee \u017eivotn\u00ed styl, genetika nebo vojensk\u00e1 zku\u0161enost ovlivnit zdrav\u00ed<\/strong> a \u017eivotn\u00ed pohodu. V\u011bdci b\u011bhem studie vyu\u017eili <strong>data ze zdravotn\u00edch z\u00e1znam\u016f<\/strong>, kter\u00e1 byla sb\u00edr\u00e1na v letech 2011 a\u017e 2019 s t\u00edm, \u017ee v pr\u016fb\u011bhu zkoum\u00e1n\u00ed zaznamenali v\u00edce ne\u017e 33 tis\u00edc \u00famrt\u00ed. V\u00fdsledky studie p\u0159inesly osm konkr\u00e9tn\u00edch pil\u00ed\u0159\u016f, kter\u00e9 mohou pomoci <strong>prodlou\u017eit \u017eivot a\u017e o 24 let<\/strong>. Jednotliv\u00e9 body byly prezentov\u00e1ny na sch\u016fzi American Society for Nutrition (July 24, 2023), kter\u00e9 se konalo v Bostonu. <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=\"Osm_faktoru_ktere_mohou_ovlivnit_delku_zivota\"><\/span>Osm faktor\u016f, kter\u00e9 mohou ovlivnit d\u00e9lku \u017eivota<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studie s n\u00e1zvem <em>Eight Modifiable Lifestyle Factors Associated With Increased Life Expectancy Among 719,147 U.S. Veterans<\/em> se op\u00edr\u00e1 konkr\u00e9tn\u011b o t\u011bchto <strong>osm faktor\u016f<\/strong>, kter\u00e9 tvrd\u00ed, \u017ee pokud chcete \u017e\u00edt d\u00e9le, je nutn\u00e9:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1][51]<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>nekou\u0159it<\/li>\n\n\n\n<li>b\u00fdt fyzicky aktivn\u00edm<\/li>\n\n\n\n<li>nep\u00edt pravideln\u011b nadm\u011brn\u00e9 mno\u017estv\u00ed alkoholu<\/li>\n\n\n\n<li>m\u00edt dobrou sp\u00e1nkovou hygienu<\/li>\n\n\n\n<li>j\u00edst zdrav\u011b<\/li>\n\n\n\n<li>udr\u017eovat dobr\u00e9 soci\u00e1ln\u00ed vztahy<\/li>\n\n\n\n<li>zvl\u00e1dat stres<\/li>\n\n\n\n<li>neb\u00fdt z\u00e1visl\u00fd na opi\u00e1tech <\/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\u00edch \u00fadaj\u016f \u00fa\u010dastn\u00edk\u016f vyplynulo, \u017ee nejv\u011bt\u0161\u00ed negativn\u00ed vliv na zdrav\u00ed m\u011bl neaktivn\u00ed \u017eivotn\u00ed styl, kou\u0159en\u00ed a u\u017e\u00edv\u00e1n\u00ed opi\u00e1t\u016f. Tyto faktory byly pojen\u00e9 s <strong>vy\u0161\u0161\u00edm rizikem \u00famrtnosti o 30 a\u017e 45 %. Za vy\u0161\u0161\u00ed riziko o 20 %<\/strong> byly zase zodpov\u011bdn\u00e9 faktory jako \u0161patn\u00e1 sp\u00e1nkov\u00e1 hygiena, stres a nadm\u011brn\u00e9 pit\u00ed alkoholu. Nedostate\u010dn\u00e9 soci\u00e1ln\u00ed vztahy se podle studie mohou <strong>podepsat na vy\u0161\u0161\u00edm riziku \u00famrtnosti o 5 %<\/strong>. B\u011bhem cel\u00e9 studie bylo zaznamenan\u00fdch 33 375 \u00famrt\u00ed s t\u00edm, \u017ee pokud sledovan\u00ed \u00fa\u010dastn\u00edci p\u0159idali do sv\u00e9ho \u017eivota jeden ze zmi\u0148ovan\u00fdch faktor\u016f, v\u011bdci zaznamenali pokles \u00famrtnosti o tis\u00edc osob za rok. Vzorek \u00fa\u010dastn\u00edk\u016f, kter\u00fd si osvojil \u00fapln\u011b v\u0161echny faktory byl pojen <strong>se sn\u00ed\u017een\u00fdm rizikem \u00famrtnosti a\u017e o 13 % ze v\u0161ech p\u0159\u00ed\u010din<\/strong>. Podle t\u011bchto v\u00fdsledk\u016f se p\u0159epokl\u00e1d\u00e1, \u017ee mu\u017ei ve v\u011bku 40 let, kte\u0159\u00ed si osvoj\u00ed v\u0161ech osm faktor\u016f by m\u011bli<strong> \u017e\u00edt d\u00e9le a\u017e o 24 let<\/strong>. V p\u0159\u00edpad\u011b \u017een ve st\u0159edn\u00edm v\u011bku se p\u0159edpokl\u00e1d\u00e1 del\u0161\u00ed \u017eivot <strong>o dal\u0161\u00edch 21 let<\/strong> v porovn\u00e1n\u00ed s \u017eenami bez zmi\u0148ovan\u00fdch n\u00e1vyk\u016f. <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=\"Osm faktor\u016f, kter\u00e9 mohou ovlivnit d\u00e9lku \u017eivota\" class=\"wp-image-488234\" style=\"width:843px;height:563px\" title=\"Osm faktor\u016f, kter\u00e9 mohou ovlivnit d\u00e9lku \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>I samotn\u00ed v\u011bdci byli p\u0159ekvapen\u00ed t\u00edm, kolik m\u016f\u017eeme z\u00edskat d\u00edky tomu, \u017ee v na\u0161em \u017eivot\u011b aplikujeme jen jeden, dva \u010di t\u0159i z osmi faktor\u016f \u017eivotn\u00edho stylu. Ide\u00e1ln\u00ed v tomto p\u0159\u00edpad\u011b je za\u010d\u00edt co nejd\u0159\u00edve, ale v\u00fdzkum nazna\u010duje, \u017ee <strong>prosp\u011b\u0161n\u00e1 m\u016f\u017ee b\u00fdt i mal\u00e1 zm\u011bna<\/strong>. Odhadovan\u00fd n\u00e1r\u016fst pr\u016fm\u011brn\u00e9 d\u00e9lky \u017eivota sice s v\u011bkem m\u00edrn\u011b kles\u00e1, ale zm\u011bny mohou b\u00fdt \u00fa\u010dinn\u00e9 dokonce i u star\u0161\u00edch lid\u00ed ve v\u011bku 50 nebo 60 let. Z toho vypl\u00fdv\u00e1, \u017ee <strong>na osvojen\u00ed zdrav\u011bj\u0161\u00edho \u017eivotn\u00edho stylu nen\u00ed nikdy pozd\u011b.<\/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>N\u00ed\u017ee si tedy jednotliv\u00e9 faktory rozebereme detailn\u011bji, kde si vysv\u011btl\u00edme, jak mohou ovlivnit kvalitu a d\u00e9lku \u017eivota a\u017e o 24 let.<\/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_Koureni\"><\/span>1. Kou\u0159en\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u011btu o tom, \u017ee kou\u0159en\u00ed \u0161kod\u00ed zdrav\u00ed, poslouch\u00e1me prakticky snad od mali\u010dka. I navzdory tomu v\u0161ak lid\u00e9 pravideln\u011b holduj\u00ed tomuto zlozvyku, kter\u00fd se m\u016f\u017ee negativn\u011b podepsat nejen na kvalit\u011b, ale i na d\u00e9lce \u017eivota. Kou\u0159en\u00ed toti\u017e <strong>vede k r\u016fzn\u00fdm chorob\u00e1m a po\u0161kozuje t\u00e9m\u011b\u0159 ka\u017ed\u00fd org\u00e1n v na\u0161em t\u011ble.<\/strong> Jedn\u00e1 se o zn\u00e1m\u00fd karcinogen, kter\u00fd m\u00e1 na sv\u011bdom\u00ed v\u00edce ne\u017e <strong>15 druh\u016f rakoviny,<\/strong> v\u010detn\u011b rakoviny plic, j\u00edcnu, slinivky b\u0159i\u0161n\u00ed a hrtanu. Krom\u011b toho zp\u016fsobuje <strong>srde\u010dn\u00ed choroby, mrtvici nebo chronickou obstruk\u010dn\u00ed nemoc<\/strong> (CHOPN). D\u00e1le zvy\u0161uje riziko vzniku cukrovky, tuberkul\u00f3zy, n\u011bkter\u00fdch o\u010dn\u00edch onemocn\u011bn\u00ed a probl\u00e9m\u016f s imunitn\u00edm syst\u00e9mem. <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\">Kou\u0159en\u00ed a zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu kou\u0159en\u00ed na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie a dal\u0161\u00ed statistiky, kter\u00e9 tvrd\u00ed, \u017ee<\/strong>&nbsp;<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 plic um\u00edr\u00e1 ro\u010dn\u011b v\u00edce \u017een ne\u017e na rakovinu prsu<\/li>\n\n\n\n<li>kou\u0159en\u00ed zvy\u0161uje riziko \u00famrt\u00ed<\/li>\n\n\n\n<li>kou\u0159en\u00ed je nejv\u011bt\u0161\u00ed p\u0159\u00ed\u010dinou rakoviny na cel\u00e9m sv\u011bt\u011b<\/li>\n\n\n\n<li>i jedna cigareta denn\u011b zp\u016fsobuje vy\u0161\u0161\u00ed riziko ischemick\u00e9 choroby srdce a mrtvice, p\u0159i\u010dem\u017e v souvislosti s kardiovaskul\u00e1rn\u00edmi chorobami neexistuje \u017e\u00e1dn\u00e1 bezpe\u010dn\u00e1 \u00farove\u0148 kou\u0159en\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>Podle statistik WHO zab\u00edj\u00ed tab\u00e1k a\u017e polovinu sv\u00fdch u\u017eivatel\u016f. Ro\u010dn\u011b tak <strong>pod vlivem kou\u0159en\u00ed zem\u0159e v pr\u016fm\u011bru okolo 8 milion\u016f lid\u00ed, v\u010detn\u011b 1,3 milionu neku\u0159\u00e1k\u016f<\/strong>, kte\u0159\u00ed jsou pravideln\u011b vystavov\u00e1ni pasivn\u00edmu kou\u0159en\u00ed. Toto v\u0161echno jsou rozhodn\u011b siln\u00e9 d\u016fvody k tomu, abyste s kou\u0159en\u00edm v\u016fbec neza\u010d\u00ednali nebo pr\u00e1v\u011b dnes uhasili va\u0161i posledn\u00ed cigaretu v \u017eivot\u011b.&nbsp;<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=\"Kou\u0159en\u00ed \u0161kod\u00ed zdrav\u00ed\" class=\"wp-image-488251\" style=\"width:843px;height:562px\" title=\"Kou\u0159en\u00ed \u0161kod\u00ed zdrav\u00ed\" 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\">Jak p\u0159estat kou\u0159it?<\/h3>\n\n\n\n<p>P\u0159estat kou\u0159it m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 zejm\u00e9na pro siln\u00e9 ku\u0159\u00e1ky. Navzdory tomu se to v\u0161ak d\u00e1 a jedn\u00e1 se o jendu z nejlep\u0161\u00edch v\u011bc\u00ed, kterou m\u016f\u017eete ud\u011blat pro sv\u00e9 zdrav\u00ed. Podle N\u00e1rodn\u00ed zdravotnick\u00e9 slu\u017eby Spojen\u00e9ho kr\u00e1lovstv\u00ed (NHS) existuje n\u011bkolik zp\u016fsob\u016f, jak p\u0159estat kou\u0159it. Touhu po nikotinu <strong>mohou zah\u00e1n\u011bt r\u016fzn\u00e9 nikotinov\u00e9 n\u00e1plasti nebo jin\u00e9 pom\u016fcky, kter\u00e9 dok\u00e1\u017eou potla\u010dit abstinen\u010dn\u00ed p\u0159\u00edznaky.<\/strong> WHO m\u00e1 dokonce na sv\u00e9m webu k dispozici i&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.who.int\/campaigns\/Florence\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>um\u011blou inteligenci (AI) Florence<\/strong><\/a><strong>,<\/strong> kter\u00e1 je navr\u017een\u00e1 tak, aby lidem pomohla p\u0159estat kou\u0159it a podala rady v oblasti zdrav\u00e9ho \u017eivotn\u00edho stylu nebo ment\u00e1ln\u00edho zdrav\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U t\u011b\u017e\u0161\u00edch p\u0159\u00edpad\u016f je v\u0161ak ve v\u0161eobecnosti <strong>doporu\u010dov\u00e1no vyhledat odbornou pomoc<\/strong>, kter\u00e1 rapidn\u011b zvy\u0161uje \u0161anci, \u017ee s kou\u0159en\u00edm seknete nadobro. A\u0165 u\u017e se rozhodnete pro jak\u00fdkoliv zp\u016fsob, ur\u010dit\u011b se neobejdete bez <a href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\" class=\"ek-link\"><strong>sebediscipl\u00edny<\/strong><\/a>, d\u00edky kter\u00e9 vytrv\u00e1te na t\u00e9to n\u00e1ro\u010dn\u00e9 cest\u011b. V\u00fdsledek rozhodn\u011b ocen\u00ed nejen va\u0161e zdrav\u00ed, ale vzhledem na stoupaj\u00edc\u00ed ceny tab\u00e1kov\u00fdch v\u00fdrobk\u016f i va\u0161e pen\u011b\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\u0161n\u00ed modern\u00ed spole\u010dnosti je jedn\u00edm z tich\u00fdch zabij\u00e1k\u016f i <strong>sedav\u00fd zp\u016fsob \u017eivota<\/strong>. Jedn\u00e1 se o \u017eivotn\u00ed styl orientovan\u00fd na sezen\u00ed a le\u017een\u00ed a\u0165 u\u017e doma nebo v pr\u00e1ci, kter\u00e9 m\u00e1 velmi <strong>n\u00edzk\u00fd energetick\u00fd v\u00fddej a nen\u00ed kompenzovan\u00e9 dostate\u010dn\u00fdm pohybem ani sportovn\u00ed aktivitou<\/strong>. Takov\u00fd \u017eivot sice m\u016f\u017ee b\u00fdt na prvn\u00ed pohled pohodln\u00fd, ale v\u00fdznamn\u011b tak\u00e9 p\u0159isp\u00edv\u00e1 k rozvoji r\u016fzn\u00fdch chronick\u00fdch onemocn\u011bn\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\">Nedostatek pohybu m\u016f\u017ee zp\u016fsobovat:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obezitu<\/li>\n\n\n\n<li>vysokou hladinu &#8220;\u0161patn\u00e9ho&#8221; cholesterolu (LDL)<\/li>\n\n\n\n<li>vy\u0161\u0161\u00ed riziko deprese a \u00fazkosti<\/li>\n\n\n\n<li>vysok\u00fd krevn\u00ed tlak<\/li>\n\n\n\n<li>mrtvici<\/li>\n\n\n\n<li>n\u011bkter\u00e9 druhy rakoviny, v\u010detn\u011b rakoviny prsu a tlust\u00e9ho st\u0159eva <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. neaktivn\u00ed \u017eivotn\u00ed styl m\u016f\u017ee m\u00edt za n\u00e1sledek tak\u00e9 <strong>zhor\u0161en\u00ed na\u0161\u00ed kondice a pokles v\u00fdkonnosti srde\u010dn\u00edho nebo plicn\u00edho syst\u00e9mu.<\/strong> Svaly z\u00e1rove\u0148 atrofuj\u00ed, <strong>sl\u00e1bnou<\/strong> a nav\u00edc se zkracuj\u00ed. Druhotn\u00fdm aspektem je, \u017ee sp\u00e1l\u00edme tak\u00e9 <strong>m\u00e9n\u011b kalori\u00ed, co\u017e zvy\u0161uje pravd\u011bpodobnost, \u017ee p\u0159ibereme.<\/strong> Vystavujeme se tak i <strong>riziku sl\u00e1bnut\u00ed kost\u00ed<\/strong> a m\u016f\u017eeme \u010delit <strong>\u00fabytku svalov\u00e9 hmoty nebo vytrvalosti<\/strong>, proto\u017ee svaly \u010dasto nepou\u017e\u00edv\u00e1me. <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 l\u00e9kem na sedav\u00fd \u017eivotn\u00ed styl\" class=\"wp-image-488268\" style=\"width:843px;height:510px\" title=\"Fyzick\u00e1 aktivita je l\u00e9kem na sedav\u00fd \u017eivotn\u00ed styl\" 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\u00ed styl a zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu sedav\u00e9ho \u017eivotn\u00edho stylu na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed, \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\u00edho stylu je nep\u0159\u00edzniv\u011b pojen\u00e1 se zdravotn\u00edm stavem<\/li>\n\n\n\n<li>sn\u00ed\u017een\u00ed nebo skoncov\u00e1n\u00ed se sedav\u00fdm \u017eivotn\u00edm stylem m\u016f\u017ee b\u00fdt prosp\u011b\u0161n\u00e9 pro stavbu t\u011bla a markery kardiometabolick\u00e9ho rizika<\/li>\n\n\n\n<li>sedav\u00fd \u017eivotn\u00ed styl je spojov\u00e1n se zv\u00fd\u0161en\u00fdm rizikem p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed<\/li>\n\n\n\n<li>nedostatek fyzick\u00e9 aktivity a sedav\u00fd zp\u016fsob \u017eivota je spojovan\u00fd s vy\u0161\u0161\u00edm rizikem deprese<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud \u010dasto sed\u00edte v pr\u00e1ci nebo \u0161kole a v\u00e1\u0161 denn\u00ed re\u017eim obsahuje zoufale m\u00e1lo pohybu, vhledem k v\u00fd\u0161e zmi\u0148ovan\u00fdm aspekt\u016fm se to ur\u010dit\u011b vyplat\u00ed zm\u011bnit.<\/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\">Jak v\u00edce sportovat a cvi\u010dit?<\/h3>\n\n\n\n<p>Podle EHO by se m\u011bl ka\u017ed\u00fd \u010dlov\u011bk v\u011bnovat <strong>t\u00fddn\u011b alespo\u0148 150 minut\u00e1m fyzick\u00e9 aktivity<\/strong> st\u0159edn\u00ed intenzity nebo <strong>75 minut\u00e1m aktivity vysok\u00e9 intenzity<\/strong>. V p\u0159\u00edpad\u011b, \u017ee jste zvykl\u00ed na sv\u016fj sedav\u00fd \u017eivot, nastoupit na vlnu pohybu m\u016f\u017ee b\u00fdt ze za\u010d\u00e1tku trochu n\u00e1ro\u010dn\u011bj\u0161\u00ed, ale rozhodn\u011b to nen\u00ed nemo\u017en\u00e9. Abyste naplnili doporu\u010den\u00ed WHO, m\u016f\u017eete si d\u00e1t za c\u00edl <strong>h\u00fdbat se 30 minut denn\u011b, 5 dn\u00ed v t\u00fddnu<\/strong>, co\u017e rozhodn\u011b nezn\u00ed tak n\u00e1ro\u010dn\u011b. <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>Obzvl\u00e1\u0161t\u011b v p\u0159\u00edpad\u011b, kdy pot\u00e9 m\u016f\u017eete t\u011b\u017eit z r\u016fzn\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>benefit\u016f cvi\u010den\u00ed, kter\u00e9 zlep\u0161\u00ed v\u00e1\u0161 \u017eivot.<\/strong><\/a><strong> Tato sm\u011bl\u00e1 tvrzen\u00ed samoz\u0159ejm\u011b podpo\u0159\u00edme i studiemi, kter\u00e9 tvrd\u00ed, \u017ee <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13 &#8211; 16]:<\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fyzick\u00e1 aktivita v podob\u011b b\u011bhu m\u016f\u017ee pomoci v\u00fdrazn\u011b sn\u00ed\u017eit krevn\u00ed tlak<\/li>\n\n\n\n<li>vytrvalostn\u00ed aktivity jako proch\u00e1zky, jogging nebo cyklistika vedou ke sn\u00ed\u017een\u00ed &#8220;\u0161patn\u00e9ho&#8221; LDL cholesterolu a zv\u00fd\u0161en\u00ed &#8220;dobr\u00e9ho&#8221; HDL cholesterolu<\/li>\n\n\n\n<li>fyzick\u00e1 aktivita sni\u017euje riziko a\u017e 13 druh\u016f rakoviny<\/li>\n\n\n\n<li>aerobn\u00ed cvi\u010den\u00ed st\u0159edn\u00ed intenzity nebo vysoce intenzivn\u00ed silov\u00fd tr\u00e9nink m\u016f\u017ee zlep\u0161it kvalitu sp\u00e1nku a zrychlit \u010das us\u00edn\u00e1n\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\u00edce sportovat a cvi\u010dit v\u00e1m mohou pomoci u\u017e mal\u00e9 zm\u011bny ve va\u0161em \u017eivot\u011b. V p\u0159\u00edpad\u011b, \u017ee velmi sed\u00edte v pr\u00e1ci, nezapome\u0148te na <strong>pravideln\u00e9 p\u0159est\u00e1vky a alespo\u0148 jednou za \u010das vsta\u0148te a projd\u011bte se p\u00e1r krok\u016f<\/strong>. Krom\u011b toho m\u016f\u017eete zkusit <strong>vym\u011bnit v\u00fdtah za schody nebo zaparkovat autem o n\u011bco d\u00e1l<\/strong>, abyste se alespo\u0148 na p\u00e1r minut pro\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 autem o n\u011bco d\u00e1l a projd\u011bte se\" class=\"wp-image-488284\" title=\"Zaparkujte autem o n\u011bco d\u00e1l a projd\u011bte se\" 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 p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1 v\u00edce benefit\u016f fyzick\u00e9 aktivity, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-sportovat-a-cvicit-silnejsi-imunita-srdce-a-dalsich-8-duvodu\/\" target=\"_blank\" rel=\"noopener\"><strong>Pro\u010d sportovat a cvi\u010dit? Siln\u011bj\u0161\u00ed imunita, srdce a 8 dal\u0161\u00edch d\u016fvod\u016f.<\/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_mnozstvi_alkoholu\"><\/span>3. Nadm\u011brn\u00e9 mno\u017estv\u00ed alkoholu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spolu s cigaretami pat\u0159\u00ed alkohol k nej\u010dast\u011bj\u0161\u00edm zlozvyk\u016fm, kter\u00e9 po\u0161kozuj\u00ed na\u0161e zdrav\u00ed a t\u00edm p\u00e1dem zkracuj\u00ed i d\u00e9lku \u017eivota. Dlouhodob\u00e9 <strong>nadm\u011brn\u00e9 pit\u00ed alkoholu m\u016f\u017ee v\u00e9st k rozvoji chronick\u00fdch onemocn\u011bn\u00ed a jin\u00fdch z\u00e1va\u017en\u00fdch probl\u00e9m\u016f.<\/strong> P\u0159\u00edkladem je vysok\u00fd krevn\u00ed tlak, srde\u010dn\u00ed onemocn\u011bn\u00ed, mrtvice, onemocn\u011bn\u00ed jater a probl\u00e9my s pam\u011bt\u00ed. Alkohol stoj\u00ed tak\u00e9 za onemocn\u011bn\u00edmi jako rakovina tlust\u00e9ho st\u0159eva, kone\u010dn\u00edku a jater, oslaben\u00ed imunitn\u00edho syst\u00e9mu nebo zhor\u0161en\u00ed du\u0161evn\u00edho zdrav\u00ed. Toto v\u0161echno se dok\u00e1\u017ee <strong>podepsat na v\u00fdznamn\u00e9m zkr\u00e1cen\u00ed lidsk\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>Podle Sv\u011btov\u00e9 zdravotnick\u00e9 organizace (WHO) je nadm\u011brn\u00e1 konzumace alkoholu jedn\u00edm z nep\u0159\u00edzniv\u00fdch faktor\u016f, kter\u00fd m\u016f\u017ee v\u00e9st k <strong>v\u00edce ne\u017e 200 r\u016fzn\u00fdm onemocn\u011bn\u00edm<\/strong>. Na cel\u00e9m sv\u011bt\u011b <strong>um\u00edr\u00e1 ro\u010dn\u011b zhruba 3 miliony lid\u00ed<\/strong> v d\u016fsledku \u0161kodliv\u00e9ho pit\u00ed alkoholu. Nep\u0159\u00edzniv\u00e9 statistiky se dokonce t\u00fdkaj\u00ed i mladistv\u00fdch, kde WHO ud\u00e1v\u00e1, \u017ee p\u0159ibli\u017en\u011b <strong>13,5 % z celkov\u00e9ho po\u010dtu \u00famrt\u00ed je u mlad\u00fdch lid\u00ed ve v\u011bku 20-39 let zp\u016fsoben\u00fdch alkoholem.<\/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=\"Nadm\u011brn\u00e9 mno\u017estv\u00ed alkoholu\" class=\"wp-image-488304\" style=\"width:843px;height:562px\" title=\"Nadm\u011brn\u00e9 mno\u017estv\u00ed 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\">Nadm\u011brn\u00e9 u\u017e\u00edv\u00e1n\u00ed alkoholu a zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu alkoholu na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[19 &#8211; 21]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>podle American Cancer Society p\u0159isp\u00edv\u00e1 ro\u010dn\u011b alkohol k v\u00edce ne\u017e 75 tis\u00edc p\u0159\u00edpad\u016fm rakoviny a m\u00e1 na sv\u011bdom\u00ed t\u00e9m\u011b\u0159 19 tis\u00edc \u00famrt\u00ed na rakovinu<\/li>\n\n\n\n<li>denn\u00ed konzumace alkoholu na \u00farovni 30 a\u017e 50 gram\u016f b\u011bhem p\u011bti let m\u016f\u017ee zp\u016fsobit onemocn\u011bn\u00ed jater<\/li>\n\n\n\n<li>alkoholu jsou p\u0159ipisov\u00e1ny negativn\u00ed zdravotn\u00ed dopady jako ospalost a slabost, poruchy pam\u011bti a zhor\u0161en\u00e9 vn\u00edm\u00e1n\u00ed. Z\u00e1rove\u0148 se pokl\u00e1d\u00e1 za rizikov\u00fd faktor pro v\u011bt\u0161inu chronick\u00fdch onemocn\u011bn\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\u0161echny zmi\u0148ovan\u00e9 zdravotn\u00ed aspekty jsou velmi siln\u00fdmi d\u016fvody, pro\u010d bychom se m\u011bli alkoholu vyvarovat. I kdy\u017e jedn\u00edm dechem je pot\u0159eba dodat, \u017ee <strong>jeden \u010di dva p\u0159\u00edle\u017eitostn\u00e9 drinky na oslav\u011b z v\u00e1s je\u0161t\u011b ned\u011blaj\u00ed nadm\u011brn\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\">Jak p\u0159estat p\u00edt alkohol?<\/h3>\n\n\n\n<p>P\u0159estat p\u00edt alkohol je mo\u017en\u00e9 stejn\u011b tak, jako p\u0159estat kou\u0159it. N\u00e1ro\u010dnost tohoto procesu v\u0161ak odpov\u00edd\u00e1 tomu, <strong>jak \u010dasto a kolik alkoholu je \u010dlov\u011bk zvykl\u00fd p\u00edt. <\/strong>V nejleh\u010d\u00edch p\u0159\u00edpadech m\u016f\u017ee pomoci z\u00e1vazek nebo orientace pozornosti na n\u011bco jin\u00e9ho. V p\u0159\u00edpad\u011b <strong>dlouhodob\u00e9ho nadm\u011brn\u00e9ho pit\u00ed v\u0161ak u\u017e jde o velmi v\u00e1\u017en\u00fd probl\u00e9m, kter\u00fd doporu\u010dujeme \u0159e\u0161it s odborn\u00edkem.<\/strong> Jen ten toti\u017e bude um\u011bt <strong>zvolit adekv\u00e1tn\u00ed postup, p\u0159\u00edpadn\u011b nastavit mo\u017enou l\u00e9\u010dbu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/mark><\/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 dlouhov\u011bkosti je podle v\u011bdeck\u00fdch z\u00e1v\u011br\u016f i zdrav\u00fd sp\u00e1nek. Spr\u00e1vn\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky pom\u00e1haj\u00ed udr\u017eovat mno\u017estv\u00ed biologick\u00fdch proces\u016f. P\u0159\u00edkladem je<strong> zdrav\u00e9 fungov\u00e1n\u00ed mozku nebo obranyschopnost organismu<\/strong>. Kdy\u017e sp\u00edme, mozek ukl\u00e1d\u00e1 nov\u00e9 informace a zbavuje se odpadn\u00edch l\u00e1tek. Prob\u00edh\u00e1 komunikace a reorganizace nervov\u00fdch bun\u011bk, co\u017e <strong>p\u0159isp\u00edv\u00e1 ke zdrav\u00e9mu fungov\u00e1n\u00ed mozku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u011blo z\u00e1rove\u0148 <strong>opravuje bu\u0148ky, obnovuje energii a uvol\u0148uje molekuly<\/strong>, mezi n\u011b\u017e pat\u0159\u00ed hormony a b\u00edlkoviny. Ty jsou pot\u00e9 d\u016fle\u017eit\u00e9 pro optim\u00e1ln\u00ed regeneraci. Bez zmi\u0148ovan\u00fdch proces\u016f by na\u0161e t\u011blo nedok\u00e1zalo fungovat v norm\u00e1ln\u00edm re\u017eimu, co\u017e pot\u00e9 m\u016f\u017ee <strong>p\u0159isp\u011bt k riziku r\u016fzn\u00fdch onemocn\u011bn\u00ed, jako vysok\u00fd krevn\u00ed tlak, deprese, z\u00e1chvaty nebo zhor\u0161en\u00e1 migr\u00e9na.<\/strong> Ani to v\u0161ak nen\u00ed v\u0161e a projevy <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>nedostatku sp\u00e1nku<\/strong><\/a> se odv\u00edj\u00ed od toho, kolik sp\u00e1nku n\u00e1m vlastn\u011b chyb\u00ed. <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\u00edm z kl\u00ed\u010d\u016f dlouhov\u011bkosti\" class=\"wp-image-488320\" style=\"width:843px;height:551px\" title=\"Sp\u00e1nkov\u00e1 hygiena je jedn\u00edm z kl\u00ed\u010d\u016f dlouhov\u011bkosti\" 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\">Nedostatek sp\u00e1nku m\u016f\u017ee zp\u016fsobovat:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>podr\u00e1\u017ed\u011bnost<\/li>\n\n\n\n<li>\u00fanavu&nbsp;<\/li>\n\n\n\n<li>zv\u00fd\u0161enou chu\u0165 na sladk\u00e9 a na kalorick\u00e1 j\u00eddla<\/li>\n\n\n\n<li>vysok\u00fd krevn\u00ed tlak<\/li>\n\n\n\n<li>p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze<\/li>\n\n\n\n<li>sn\u00ed\u017eenou sexu\u00e1ln\u00ed aktivitu<\/li>\n\n\n\n<li>t\u011b\u017ekosti se soust\u0159ed\u011bn\u00edm a pam\u011bt\u00ed <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\">Nedostatek sp\u00e1nku a zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu nedostatku sp\u00e1nku na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed, \u017ee<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[26 &#8211; 29]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nedostate\u010dn\u00fd sp\u00e1nek m\u00e1 vliv na \u0161irokou \u0161k\u00e1lu zdravotn\u00edch probl\u00e9m\u016f, jako hypertenze (vysok\u00fd krevn\u00ed tlak), kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, obezita, cukrovka 2. typu nebo zhor\u0161en\u00e9 fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu<\/li>\n\n\n\n<li>nedostatek sp\u00e1nku m\u016f\u017ee zhor\u0161it p\u0159\u00edznaky z\u00e1n\u011btliv\u00e9ho onemocn\u011bn\u00ed st\u0159ev, syndromu dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edku a gastroezofage\u00e1ln\u00edho refluxu.<\/li>\n\n\n\n<li>\u0161patn\u00e1 kvalita sp\u00e1nku a krat\u0161\u00ed sp\u00e1nek je spojov\u00e1n s vy\u0161\u0161\u00edm rizikem cukrovky a obezity<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">nedostatek sp\u00e1nku<\/a> je p\u0159\u00edmo spojen\u00fd s vy\u0161\u0161\u00edm rizikem \u00famrt\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\u0161echny v\u00fd\u0161e uveden\u00e9 vlivy mohou m\u00edt p\u0159\u00edmo vliv na na\u0161e zdrav\u00ed a v dlouhodob\u00e9m m\u011b\u0159\u00edtku i p\u0159isp\u011bt ke sn\u00ed\u017een\u00ed kvality nebo d\u00e9lky \u017eivota. Jak se jim tedy vyvarovat?<\/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\">Jak se starat o sv\u016fj sp\u00e1nek?<\/h3>\n\n\n\n<p>P\u00e9\u010de o dobr\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky za\u010d\u00edn\u00e1 zji\u0161t\u011bn\u00edm, kolik sp\u00e1nku vlastn\u011b pot\u0159ebujeme. Tady je pot\u0159ebn\u00e9 zm\u00ednit, \u017ee \u017e\u00e1dn\u00fd <strong>univerz\u00e1ln\u00ed magick\u00fd vzorec na p\u0159esn\u00fd \u010das neexistuje.<\/strong> Pot\u0159eba sp\u00e1nku je u mnoha z n\u00e1s individu\u00e1ln\u00ed. Li\u0161\u00ed se na z\u00e1klad\u011b r\u016fzn\u00fdch faktor\u016f, jako je n\u00e1\u0161 <strong>zdravotn\u00ed stav, pr\u00e1ce a celkov\u011b denn\u00ed re\u017eim<\/strong>. V\u011bt\u0161in\u011b dosp\u011bl\u00fdch se v\u0161ak doporu\u010duje sp\u00e1t<strong> 7 a\u017e 9 hodin denn\u011b<\/strong>. Podle Centra pro prevenci chorob (CDC) bychom nem\u011bli sp\u00e1t <strong>m\u00e9n\u011b ne\u017e 7 hodin<\/strong>, p\u0159i\u010dem\u017e za v\u0161eobecn\u00fd nedostatek je pova\u017eov\u00e1n sp\u00e1nek krat\u0161\u00ed ne\u017e 6 hodin. <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>Pokud byste cht\u011bli na sv\u00e9m sp\u00e1nku zapracovat, ur\u010dit\u011b nen\u00ed ide\u00e1ln\u00ed us\u00ednat na gau\u010di u obl\u00edben\u00e9ho seri\u00e1lu nebo u <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nas-ovlivnuje-neustale-scrollovani-socialnich-siti\/\" target=\"_blank\" rel=\"noopener\"><strong>scrollov\u00e1n\u00ed soci\u00e1ln\u00edch s\u00edt\u00ed<\/strong> <\/a>p\u0159ed displejem mobilu. Vyberte si<strong> klidn\u00e9, chladn\u00e9 a tich\u00e9 m\u00edsto<\/strong>, kter\u00e9 v\u00e1m pom\u016f\u017ee navodit ide\u00e1ln\u00ed sp\u00e1nkovou atmosf\u00e9ru. V p\u0159\u00edpad\u011b, \u017ee se chcete na sp\u00e1nek p\u0159ipravit, <strong>displej mobilu m\u016f\u017eete vym\u011bnit za knihu<\/strong> a p\u0159ed span\u00edm si je\u0161t\u011b chv\u00edli \u010d\u00edst. Pomoci <strong>usnout rychleji<\/strong> a m\u00edt zdrav\u011bj\u0161\u00ed sp\u00e1nek dok\u00e1\u017ee i pravideln\u00e9 cvi\u010den\u00ed, omezen\u00ed kofeinu nebo dopln\u011bt v podob\u011b melatoninu. V\u00edce sp\u00e1nkov\u00fdch doporu\u010den\u00ed najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noopener\"><strong>Jak usnout rychle? Vyzkou\u0161ejte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nek.<\/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\u00edm z v\u00fdrazn\u00fdch pil\u00ed\u0159\u016f podepisuj\u00edc\u00edch se na d\u00e9lce \u017eivota m\u016f\u017ee b\u00fdt i strava. Probl\u00e9m nast\u00e1v\u00e1 ve chv\u00edli, kdy v n\u011bm <strong>dlouhodob\u011b nem\u00e1me zastoupen\u00e9 v\u0161echny pot\u0159ebn\u00e9 mikro a makro\u017eiviny.<\/strong> Ty toti\u017e <strong>ovliv\u0148uj\u00ed fungov\u00e1n\u00ed na\u0161eho t\u011bla a jsou sou\u010d\u00e1st\u00ed mnoha biologick\u00fdch proces\u016f<\/strong>. V souvislosti s negativn\u00edm vlivem na na\u0161e zdrav\u00ed je probl\u00e9mem i strava, kter\u00e1 obsahuje p\u0159\u00edli\u0161 mnoho cukru, tuku, soli nebo r\u016fzn\u00e1 aditiva. Toto v\u0161echno se vyskytuje nap\u0159\u00edklad ve <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/\" target=\"_blank\" rel=\"noopener\"><strong>vysoce pr\u016fmysln\u011b zpracovan\u00fdch potravin\u00e1ch.<\/strong><\/a> Jedn\u00e1 se o produkty a potraviny, kter\u00e9 b\u011b\u017en\u011b kon\u010d\u00ed v na\u0161ich n\u00e1kupn\u00edch ko\u0161\u00edc\u00edch a pro\u0161ly celou \u0159adou technologick\u00fdch proces\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postup zpracov\u00e1n\u00ed je obohatil o <strong>r\u016fzn\u00e9 p\u0159idan\u00e9 l\u00e1tky, kter\u00e9 potom mohou za to, \u017ee se \u00fapln\u011b li\u0161\u00ed od p\u016fvodn\u00edch surovin<\/strong> i nezpracovan\u00fdch potravin. C\u00edlem zpracov\u00e1n\u00ed je z\u00edskat del\u0161\u00ed trvanlivost nebo lep\u0161\u00ed chu\u0165, av\u0161ak za cenu p\u0159id\u00e1v\u00e1n\u00ed r\u016fzn\u00fdch l\u00e1tek. Slo\u017een\u00ed vysoce pr\u016fmysln\u011b zpracovan\u00fdch potravin je tak v\u011bt\u0161inou bohat\u00e9 na <strong>mno\u017estv\u00ed p\u0159idan\u00e9ho cukru, soli, tuku, konzervant\u016f, sladidel, aromat nebo nekvalitn\u00edch masov\u00fdch \u010d\u00e1st\u00ed<\/strong>. P\u0159\u00edkladem vysoce pr\u016fmysln\u011b zpracovan\u00fdch potravin mohou b\u00fdt <strong>slazen\u00e9 n\u00e1poje<\/strong>, uzen\u00e9 v\u00fdrobky, balen\u00e9 pol\u00e9vky, pa\u0161tiky, sal\u00e1my, \u0161pek\u00e1\u010dky, ku\u0159ec\u00ed nugetky, chipsy, sladk\u00e9 pe\u010divo a podobn\u011b.<\/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=\"Vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny\" class=\"wp-image-488337\" style=\"width:843px;height:562px\" title=\"Vysoce pr\u016fmyslov\u011b zpracovan\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\">Vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed, \u017ee<\/strong>&nbsp;<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 spot\u0159eba vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin m\u016f\u017ee b\u00fdt spojen\u00e1 s vy\u0161\u0161\u00edm rizikem \u00famrtnosti z r\u016fzn\u00fdch p\u0159\u00ed\u010din<\/li>\n\n\n\n<li>studie z roku 2022 tvrd\u00ed, \u017ee vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny zvy\u0161uj\u00ed riziko rakoviny tlust\u00e9ho st\u0159eva o 30 %<\/li>\n\n\n\n<li>slazen\u00e9 n\u00e1poje byly spojen\u00e9 s ka\u017edoro\u010dn\u00edm \u00famrt\u00edm 184 tis\u00edc lid\u00ed po cel\u00e9m sv\u011bt\u011b <\/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\u00e1klad\u011b t\u011bchto zji\u0161t\u011bn\u00ed plat\u00ed, \u017ee pokud chcete prodlou\u017eit sv\u016fj \u017eivot, vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny <strong>by nem\u011bly tvo\u0159it z\u00e1klad va\u0161eho j\u00eddeln\u00ed\u010dku.<\/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\">Jak j\u00edst zdrav\u011bji?<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Ozdravit<\/strong><\/a> v\u00e1\u0161 j\u00eddeln\u00ed\u010dek nemus\u00ed b\u00fdt \u017e\u00e1dn\u00e1 raketov\u00e1 v\u011bda. Podle American Cancer Society (ACS) je d\u016fle\u017eit\u00e9 dodr\u017eovat zdrav\u00fd stravovac\u00ed vzorec, kter\u00fd zahrnuje <strong>potraviny s vyv\u00e1\u017een\u00fdm obsahem makro\u017eivin (b\u00edlkoviny,<a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"> sacharidy<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tuky<\/a>)<\/strong>, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout zdravou t\u011blesnou hmotnost a udr\u017eet si ji. D\u016fle\u017eit\u00e9 je tak\u00e9 zahrnout do sv\u00e9ho j\u00eddeln\u00ed\u010dku i r\u016fzn\u00e9 <strong>druhy zeleniny a lu\u0161t\u011bniny bohat\u00e9 na vl\u00e1kninu<\/strong>. ACS doporu\u010duje i <strong>cel\u00e9 <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ovoce<\/a><\/strong> a celozrnn\u00e9 obiloviny. Vyhnout byste se naopak m\u011bli <strong>n\u00e1poj\u016fm slazen\u00fdm cukrem, vysoce pr\u016fmysln\u011b zpracovan\u00e9mu masu<\/strong> nebo jin\u00fdm potravin\u00e1m tohoto druhu a rafinovan\u00fdm obilninov\u00fdm produkt\u016fm.<\/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\u0161em tal\u00ed\u0159i by tedy m\u011bly b\u00fdt pravideln\u011b zastoupeny v\u0161echny zdroje makro\u017eivin, tedy b\u00edlkoviny, sacharidy a tuky.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za vhodn\u00e9 zdroje b\u00edlkovin pova\u017eujeme nap\u0159\u00edklad <strong>maso, ryby, mo\u0159sk\u00e9 plody, ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce, <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tempeh<\/a> nebo lu\u0161t\u011bniny.<\/strong><\/li>\n\n\n\n<li>Ze sacharid\u016f byste se m\u011bli orientovat na&nbsp; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>celozrnn\u00e9 obiloviny a cere\u00e1lie<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u00fd\u017ei<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/testoviny\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>t\u011bstoviny<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinovy-chleb-protein-bread-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chl\u00e9b<\/strong><\/a><strong>, brambory, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovoce<\/strong><\/a><strong> a zeleninu.<\/strong><\/li>\n\n\n\n<li>Mezi dobr\u00e9 zdroje tuk\u016f zase pat\u0159\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>o\u0159echy a sem\u00ednka<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/oleje\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>oleje<\/strong><\/a><strong>, avok\u00e1do, m\u00e1slo a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tuk<\/strong><\/a> jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/sk-verzia-min-1124x1049-1-ezgif.com-webp-to-png-converter-2.png\" alt=\"\" class=\"wp-image-672403\" title=\"jak m\u00e1 vypadat zdrav\u00fd tal\u00ed\u0159?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/sk-verzia-min-1124x1049-1-ezgif.com-webp-to-png-converter-2.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/sk-verzia-min-1124x1049-1-ezgif.com-webp-to-png-converter-2-400x373.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>K samotn\u00e9 strav\u011b pat\u0159\u00ed i <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>pitn\u00fd re\u017eim<\/strong><\/a>, kter\u00fd by m\u011bl b\u00fdt zalo\u017een\u00fd hlavn\u011b na vod\u011b. Ve v\u0161eobecnosti se doporu\u010duje vyp\u00edt 30-45 ml vody na kilogram t\u011blesn\u00e9 hmotnosti. Pitn\u00fd re\u017eim ale z\u00e1vis\u00ed na r\u016fzn\u00fdch faktorech a li\u0161\u00ed se \u010dlov\u011bk od \u010dlov\u011bka. Dobr\u00fdm indik\u00e1torem optim\u00e1ln\u00ed hydratace m\u016f\u017ee b\u00fdt barva mo\u010di, kter\u00e1 by m\u011bla b\u00fdt <strong>sv\u011btl\u00e1 a\u017e \u010dir\u00e1<\/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_Socialni_vztahy\"><\/span>6. Soci\u00e1ln\u00ed vztahy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vztahy s rodinou, p\u0159\u00e1teli, kolegy nebo ostatn\u00edmi lidmi, kter\u00e9 potk\u00e1v\u00e1me v osobn\u00edch kruz\u00edch, <strong>p\u0159\u00edmo ovliv\u0148uj\u00ed i na\u0161i osobu<\/strong>. To se pot\u00e9 m\u016f\u017ee podepsat i na celkov\u00e9m zdrav\u00ed a d\u00e9lce \u017eivota. Osam\u011bl\u00ed lid\u00e9 b\u00fdvaj\u00ed <strong>n\u00e1chyln\u00ed k ment\u00e1ln\u00edm probl\u00e9m\u016fm<\/strong>, kter\u00e9 d\u00e1le mohou p\u0159er\u016fst v depresi, nedostatek sp\u00e1nku nebo anti-soci\u00e1ln\u00ed chov\u00e1n\u00ed. Nedostatek socializace nebo \u0161patn\u00e9 soci\u00e1ln\u00ed vztahy dok\u00e1\u017eou <strong>ovlivnit fyzickou pohodu, co\u017e se pot\u00e9 m\u016f\u017ee odzrcadlit i na fyzick\u00e9m 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\u00e1ln\u00ed vztahy a zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu \u0161patn\u00fdch nebo nedostate\u010dn\u00fdch soci\u00e1ln\u00edch vztah\u016f na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed, \u017ee<\/strong>&nbsp;<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\u00e1ln\u00ed vztahy<\/strong> ovliv\u0148uj\u00ed r\u016fzn\u00e9 zdravotn\u00ed aspekty na\u0161eho \u017eivota, v\u010detn\u011b fyzick\u00e9ho a du\u0161evn\u00edho zdrav\u00ed, zdravotn\u00edch n\u00e1vyk\u016f a rizika \u00famrtnosti<\/li>\n\n\n\n<li>soci\u00e1ln\u00ed izolace je jedn\u00edm z hlavn\u00edch rizikov\u00fdch faktor\u016f \u00famrtnosti z r\u016fzn\u00fdch p\u0159\u00ed\u010din<\/li>\n\n\n\n<li>studie, kter\u00e1 sledovala t\u00e9m\u011b\u0159 7 tis\u00edc mu\u017e\u016f a \u017een zjistila, \u017ee b\u011bhem obdob\u00ed 9 let byla evidov\u00e1na p\u0159ibli\u017en\u011b<strong> t\u0159ikr\u00e1t<\/strong> <strong>vy\u0161\u0161\u00ed \u00famrtnost<\/strong> u skupiny, kter\u00e1 m\u011bla <strong>slab\u0161\u00ed soci\u00e1ln\u00ed vazby<\/strong><\/li>\n\n\n\n<li>v\u011bdci z Duke University Medical Center zjistili, \u017ee soci\u00e1ln\u00ed vazby dok\u00e1\u017eou sn\u00ed\u017eit \u00famrtnost mezi lidmi s v\u00e1\u017en\u00fdmi zdravotn\u00edmi probl\u00e9my<\/li>\n\n\n\n<li>soci\u00e1ln\u00ed izolace m\u016f\u017ee m\u00edt ze zdravotn\u00edho a dlouhodob\u00e9ho hlediska podobn\u00fd vliv jako vysok\u00fd krevn\u00ed tlak, obezita, kou\u0159en\u00ed nebo nedostatek 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\u00e1ln\u00ed vztahy mohou prodlou\u017eit \u017eivot\" class=\"wp-image-488360\" title=\"Dobr\u00e9 soci\u00e1ln\u00ed vztahy mohou prodlou\u017eit \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\">Jak udr\u017eovat dobr\u00e9 soci\u00e1ln\u00ed vztahy?<\/h3>\n\n\n\n<p>Kl\u00ed\u010dem v tomto sm\u011bru je p\u011bstovat zdrav\u00e9 soci\u00e1ln\u00ed vztahy s lidmi, se kter\u00fdmi se c\u00edt\u00edme dob\u0159e. V\u011bt\u0161inou se tyto vztahy daj\u00ed za\u0159adit do t\u0159ech rovin:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>intimn\u00ed kontakty<\/strong>&#8211; jedn\u00e1 se o rodinu a p\u0159\u00e1tele, tedy o osoby, kter\u00e9 v\u00e1s miluj\u00ed a zaj\u00edmaj\u00ed se o v\u00e1s<\/li>\n\n\n\n<li><strong>vztahov\u00e9 kontakty<\/strong>&#8211; jsou lid\u00e9, se kter\u00fdmi se pravideln\u011b potk\u00e1v\u00e1te a sd\u00edl\u00edte ur\u010dit\u00fd z\u00e1jem, jako nap\u0159\u00edklad kolegov\u00e9 v pr\u00e1ci<\/li>\n\n\n\n<li><strong>kolektivn\u00ed propojen\u00ed<\/strong>&#8211; lid\u00e9, kte\u0159\u00ed s v\u00e1mi sd\u00edl\u00ed \u010dlenstv\u00ed nebo p\u0159\u00edslu\u0161nost v ur\u010dit\u00e9 skupin\u011b, jako nap\u0159\u00edklad komunita v\u011b\u0159\u00edc\u00edch<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tady se m\u016f\u017eete sami sebe zeptat, zda m\u00e1te dobr\u00e9 a smyslupln\u00e9 vztahy ve v\u0161ech t\u0159ech rovin\u00e1ch. Mo\u017en\u00e1 toti\u017e m\u00e1te tendenci obklopovat se jen star\u00fdmi p\u0159\u00e1teli a nem\u00e1te pocit, \u017ee byste v \u017eivot\u011b m\u011bli poznat i nov\u00e9 osoby. Nebo naopak, dr\u017e\u00edte si odstup od lid\u00ed z va\u0161\u00ed minulosti a tr\u00e1v\u00edte \u010das s n\u011bk\u00fdm, kdo o v\u00e1s nev\u00ed mnoho. V oblasti soci\u00e1ln\u00edch vztah\u016f byste v\u0161ak <strong>k sob\u011b m\u011bli b\u00fdt za ka\u017ed\u00fdch okolnost\u00ed up\u0159\u00edmn\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, jak je rozv\u00edjet je, \u017ee za\u010dnete u sebe a oslov\u00edte osoby, kter\u00e9 u\u017e zn\u00e1te jako p\u0159\u00e1tele, kolegy z pr\u00e1ce nebo rodinu a d\u00e1te jim najevo, \u017ee <strong>byste byli r\u00e1di v kontaktu \u010dast\u011bji.<\/strong> Dohodn\u011bte si setk\u00e1n\u00ed na k\u00e1vu nebo s nimi zajd\u011bte na dobrou ve\u010de\u0159i nebo do kina. M\u016f\u017eete vyzkou\u0161et i t\u00fdmov\u00e9 sporty, z\u00e1\u017eitkov\u00e9 aktivity, laser game, <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>turistiku<\/strong><\/a> nebo jakoukoliv jinou aktivitu, p\u0159i kter\u00e9 se se sv\u00fdmi p\u0159\u00e1teli budete c\u00edtit dob\u0159e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m moment\u00e1ln\u011b neda\u0159\u00ed potkat, je dobr\u00e9 z\u016fstat v kontaktu alespo\u0148 p\u0159es soci\u00e1ln\u00ed s\u00edt\u011b. Tento kontakt by v\u0161ak m\u011bl slou\u017eit sp\u00ed\u0161e pro p\u0159\u00edpad nouze a <strong>nem\u011bl by dlouhodob\u011b nahrazovat osobn\u00ed kontakt s va\u0161imi bl\u00edzk\u00fdmi<\/strong>. Po zlep\u0161en\u00ed nebo p\u0159i udr\u017eov\u00e1n\u00ed va\u0161ich dobr\u00fdch soci\u00e1ln\u00edch vztahu um\u00edte naplno t\u011b\u017eit z jejich benefit\u016f, kter\u00e9 se mohou p\u0159\u00edmo podepsat na celkov\u00e9m zdrav\u00ed. Podle CDC maj\u00ed <strong>lid\u00e9 se siln\u011bj\u0161\u00edmi soci\u00e1ln\u00edmi vazbami a\u017e o 50 % vy\u0161\u0161\u00ed pravd\u011bpodobnost del\u0161\u00edho \u017eivota<\/strong> ne\u017e ti, kte\u0159\u00ed maj\u00ed m\u00e9n\u011b soci\u00e1ln\u00edch vazeb. <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\">Pozitivn\u00ed vliv soci\u00e1ln\u00edch vazeb<\/h3>\n\n\n\n<p>Mezi dal\u0161\u00ed statistiky spojen\u00e9 s kvalitn\u00edmi soci\u00e1ln\u00edmi vazbami pat\u0159\u00ed <span class=\"tadv-color\" style=\"color: #ff6600\">[42]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>soci\u00e1ln\u00ed spojen\u00ed mohou pomoci p\u0159edch\u00e1zet z\u00e1va\u017en\u00fdm zdravotn\u00edm probl\u00e9m\u016fm jako onemocn\u011bn\u00ed srdce, mrtvice, demence, deprese a \u00fazkost<\/li>\n\n\n\n<li>lep\u0161\u00ed soci\u00e1ln\u00ed vztahy dok\u00e1\u017eou zlep\u0161it i schopnost zotavit se po stresov\u00e9m obdob\u00ed nebo l\u00e9pe zvl\u00e1dat \u00fazkostn\u00e9 stavy<\/li>\n\n\n\n<li>kvalitn\u00ed vztahy s lidmi v na\u0161em okol\u00ed dok\u00e1\u017eou sn\u00ed\u017eit riziko chronick\u00fdch onemocn\u011bn\u00ed, p\u0159isp\u011bt k lep\u0161\u00edmu sp\u00e1nku, du\u0161evn\u00ed pohod\u011b a celkov\u00e9 kvalit\u011b \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>Rychl\u00fd \u017eivotn\u00ed styl, tlak na v\u00fdkon a r\u016fzn\u00e9 nep\u0159\u00edzniv\u00e9 \u017eivotn\u00ed situace pat\u0159\u00ed k nej\u010dast\u011bj\u0161\u00edm nositel\u016fm stresu. Jedn\u00e1 se o p\u0159irozenou reakci na\u0161eho organismu, kter\u00e1 se vyvinula u na\u0161ich p\u0159edk\u016f jako <strong>zp\u016fsob ochrany p\u0159ed pred\u00e1tory<\/strong> nebo jin\u00fdmi hrozbami. Tv\u00e1\u0159\u00ed v tv\u00e1\u0159 nebezpe\u010d\u00ed nebo nep\u0159\u00edjemn\u00e9 situaci se na\u0161e t\u011blo <strong>nastartuje a zaplav\u00ed ho stresov\u00e9 hormony, jako adrenalin 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 se<strong> zv\u00fd\u0161\u00ed srde\u010dn\u00ed tep, krevn\u00ed tlak a organismus spou\u0161t\u00ed sv\u016fj popla\u0161n\u00fd syst\u00e9m<\/strong>, kter\u00fd v\u00e1m d\u00e1v\u00e1 dv\u011b mo\u017enosti ve stylu bojuj nebo ute\u010d. V p\u0159\u00edpad\u011b, \u017ee n\u011bco takov\u00e9ho za\u017e\u00edv\u00e1te jednou za \u010das, z\u0159ejm\u011b nebude d\u016fvod k obav\u00e1m. Pokud ale pat\u0159\u00edte k lidem, kte\u0159\u00ed \u010del\u00ed stresov\u00fdm situac\u00edm denn\u011b nebo n\u011bkolikr\u00e1t do t\u00fddne, <strong>m\u016f\u017ee to m\u00edt negativn\u00ed n\u00e1sledky na va\u0161e zdrav\u00ed a v kone\u010dn\u00e9m d\u016fsledku i p\u0159isp\u011bt ke zkr\u00e1cen\u00ed \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 zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><strong>Tvrzen\u00ed o negativn\u00edm vlivu stresu na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed, \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 spojov\u00e1n se zhor\u0161enou funkc\u00ed imunitn\u00edho syst\u00e9mu, co\u017e m\u016f\u017ee p\u0159isp\u011bt k v\u011bt\u0161\u00ed zranitelnosti v\u016f\u010di r\u016fzn\u00fdm nemocem<\/li>\n\n\n\n<li>stres dok\u00e1\u017ee<strong> po\u0161kodit mikrobiom<\/strong>, kter\u00fd pom\u00e1h\u00e1 tr\u00e1ven\u00ed nebo imunit\u011b. \u00da\u010dinky stresu se v\u0161ak v tomto p\u0159\u00edpad\u011b mohou li\u0161it \u010dlov\u011bk od \u010dlov\u011bka. \u00da\u010dastn\u00edci v\u00fdzkumu hl\u00e1sili poruchy tr\u00e1ven\u00ed, zvracen\u00ed, z\u00e1cpu nebo nevolnost.<\/li>\n\n\n\n<li>stres m\u016f\u017ee m\u00edt negativn\u00ed vliv i na zdrav\u00ed srdce. M\u016f\u017ee se pod\u00edlet na vzniku vysok\u00e9ho krevn\u00edho tlaku a nepravidelnosti srde\u010dn\u00edho rytmu<\/li>\n\n\n\n<li>stres negativn\u011b ovliv\u0148uje melanocytov\u00e9 kmenov\u00e9 bu\u0148ky, kter\u00e9 \u017eij\u00ed ve vlasov\u00fdch folikulech a jsou zodpov\u011bdn\u00e9 za barvu vlas\u016f, p\u0159\u00edkladem tohoto vlivu je \u0161ediv\u011bn\u00ed<\/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\">Jak se popasovat se stresem?<\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b stresu existuj\u00ed r\u016fzn\u00e9 \u00fa\u010dinn\u00e9 prost\u0159edky, kter\u00e9 v\u00e1m pomohou zm\u00edrnit jeho negativn\u00ed dopad a uklidnit mysli. Jednou z \u00fa\u010dinn\u00fdch technik m\u016f\u017ee b\u00fdt <a href=\"https:\/\/gymbeam.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>meditace<\/strong><\/a>, kter\u00e1 v\u00e1m poskytne<strong> pocit klidu, rovnov\u00e1hy a v\u011bt\u0161\u00ed emocion\u00e1ln\u00ed pohody<\/strong>. V\u00fdhodou meditace je, \u017ee ji v r\u016fzn\u00e9 form\u011b m\u016f\u017eete praktikovat doma i venku, nap\u0159\u00edklad b\u011bhem proch\u00e1zky. V\u011bt\u0161inou jde o \u0159\u00edzen\u00e9 techniky d\u00fdch\u00e1n\u00ed zam\u011b\u0159en\u00e9 na uklidn\u011bn\u00ed mysli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jako dal\u0161\u00ed skv\u011bl\u00fd bojovn\u00edk proti stresu se ukazuje i <a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>j\u00f3ga<\/strong><\/a>, kter\u00e1 poj\u00ed fyzick\u00e9 polohy tzv. asany, dechov\u00e9 techniky, meditaci nebo jin\u00e9 techniky relaxace. Jej\u00ed pravideln\u00e9 cvi\u010den\u00ed m\u016f\u017ee podpo\u0159it svalovou vytrvalost, s\u00edlu, flexibilitu, ale i <strong>vnit\u0159n\u00ed klid a psychickou pohodu<\/strong>. Pokud s n\u00ed za\u010d\u00edn\u00e1te, kl\u00ed\u010dov\u00e9 je vybrat si takov\u00fd typ, kter\u00fd v\u00e1s bude bavit, s \u010d\u00edm\u017e v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/\" class=\"ek-link\"><strong>9 typ\u016f j\u00f3gy a jejich p\u0159\u00ednos pro fyzick\u00e9 a du\u0161evn\u00ed zdrav\u00ed. <\/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>Dal\u0161\u00edm efektivn\u00edm zp\u016fsobem, jak redukovat stres m\u016f\u017ee b\u00fdt <strong>v\u00fdlet do p\u0159\u00edrody, uv\u011bdom\u011bn\u00ed si nutnosti zpomalit, odpojen\u00ed se od soci\u00e1ln\u00edch s\u00edt\u00ed nebo tr\u00e1ven\u00ed \u010dasu se sv\u00fdmi bl\u00edzk\u00fdmi<\/strong>. Efektivn\u00ed zp\u016fsoby najdete i v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-zpomalit-a-vice-si-uzivat-zivota\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>8 tip\u016f jak zpomalit a v\u00edce si u\u017e\u00edvat \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>Pokud v\u00e1s t\u00e9ma stresu zaujalo a chcete se o n\u011bm do\u010d\u00edst v\u00edce, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noopener\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit<\/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=\"J\u00f3ga je skv\u011bl\u00fd bojovn\u00edk proti stresu\" class=\"wp-image-488380\" style=\"width:843px;height:562px\" title=\"J\u00f3ga je skv\u011bl\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_na_opiatech\"><\/span>8. Z\u00e1vislost na opi\u00e1tech<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><span style=\"font-weight: 400\">Mezi zn\u00e1m\u00e9 \u00fa\u010dinky opi\u00e1t\u016f pat\u0159\u00ed <\/span><b>pocity relaxace nebo euforie a \u00faleva od bolesti<\/b><span style=\"font-weight: 400\">, kter\u00e1 tvo\u0159\u00ed nej\u010dast\u011bj\u0161\u00ed a hlavn\u00ed d\u016fvod, pro\u010d lid\u00e9 sahaj\u00ed po opi\u00e1tech. S jejich u\u017e\u00edv\u00e1n\u00edm se v\u0161ak poj\u00ed i pomalej\u0161\u00ed a plyt\u0161\u00ed d\u00fdch\u00e1n\u00ed, <\/span><b>ni\u017e\u0161\u00ed srde\u010dn\u00ed frekvence a naru\u0161en\u00e9 reflexy<\/b><span style=\"font-weight: 400\">. Pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed opi\u00e1t\u016f se poj\u00ed s negativn\u00edm vlivem jako je<\/span><b> vybudov\u00e1n\u00ed z\u00e1vislosti<\/b><span style=\"font-weight: 400\"> nebo intolerance, kv\u016flikter\u00e9 je nutn\u00e9 zv\u00fd\u0161it d\u00e1vku. U \u017een se m\u016f\u017ee projevit <\/span><b>nepravideln\u00e1 menstruace<\/b><span style=\"font-weight: 400\"> a jedn\u00edm z p\u0159\u00edznak\u016f je i <\/span><b>ztr\u00e1ta chuti na sex<\/b><span style=\"font-weight: 400\">. Z\u00e1rove\u0148 jsou lid\u00e9 u\u017e\u00edvaj\u00edc\u00ed opi\u00e1ty n\u00e1chyln\u011bj\u0161\u00ed i <\/span><b>na p\u0159ed\u00e1vkov\u00e1n\u00ed<\/b><span style=\"font-weight: 400\">, kter\u00e9 dok\u00e1\u017ee zp\u016fsobit a\u017e ztr\u00e1tu v\u011bdom\u00ed.  <span class=\"tadv-color\" style=\"color: #ff6600\">[47]<\/span><\/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\u00e1vislost na opi\u00e1tech\" 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 zdrav\u00ed z pohledu v\u011bdy<\/h3>\n\n\n\n<p><b>Tvrzen\u00ed o negativn\u00edm vlivu opi\u00e1t\u016f na na\u0161e zdrav\u00ed podporuj\u00ed i r\u016fzn\u00e9 studie, kter\u00e9 tvrd\u00ed, \u017ee<\/b>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[48 &#8211; 49]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dlouhodob\u00e9 u\u017e\u00edv\u00e1n\u00ed opi\u00e1t\u016f zhor\u0161uje cukrovku nebo dyslipid\u00e9miu (poruchu metabolismu tuk\u016f) a zvy\u0161uje krevn\u00ed tlak<\/li>\n\n\n\n<li>u\u017e\u00edv\u00e1n\u00ed opi\u00e1t\u016f m\u016f\u017ee m\u00edt negativn\u00ed vliv na kardiovaskul\u00e1rn\u00ed syst\u00e9m a je spojov\u00e1n s vy\u0161\u0161\u00ed \u00famrtnost\u00ed na srde\u010dn\u00ed choroby\n<\/li>\n\n\n\n<li>u\u017eivatel\u00e9 opia maj\u00ed v porovn\u00e1n\u00ed s lidmi, kte\u0159\u00ed ho neu\u017e\u00edvaj\u00ed, zv\u00fd\u0161en\u00e9 riziko \u00famrt\u00ed z r\u016fzn\u00fdch p\u0159\u00ed\u010din. Rizika byly vy\u0161\u0161\u00ed zejm\u00e9na u dlouhodob\u00fdch u\u017eivatel\u016f, kte\u0159\u00ed p\u0159edt\u00edm nem\u011bli \u017e\u00e1dn\u00e9 zdravotn\u00ed t\u011b\u017ekosti. Nejsiln\u011bj\u0161\u00ed asociace byly pozorov\u00e1ny v souvislosti s \u00famrt\u00edm na astma, tuberkul\u00f3zu a chronickou obstruk\u010dn\u00ed plicn\u00ed nemoc<\/li>\n\n\n\n<li>spot\u0159eba opia byla v\u00fdznamn\u011b spojovan\u00e1 se zv\u00fd\u0161en\u00fdm rizikem \u00famrt\u00ed na choroby ob\u011bhov\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 v\u00fd\u0161e zm\u00edn\u011bn\u00fdch probl\u00e9m\u016f m\u016f\u017ee p\u0159edstavovat fat\u00e1ln\u00ed n\u00e1sledky a negativn\u011b ovlivnit nejen kvalitu, ale i d\u00e9lku \u017eivota. Na\u0161t\u011bst\u00ed, i tento probl\u00e9m m\u00e1 \u0159e\u0161en\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\">Jak neb\u00fdt z\u00e1visl\u00fdm na opi\u00e1tech?<\/h3>\n\n\n\n<p>Podobn\u011b jako v p\u0159\u00edpad\u011b v\u00fd\u0161e zmi\u0148ovan\u00e9ho alkoholu, i z\u00e1vislost na opi\u00e1tech m\u016f\u017ee p\u0159edstavovat <strong>velmi v\u00e1\u017en\u00fd probl\u00e9m<\/strong>. Proto doporu\u010dujeme, abyste v tomto p\u0159\u00edpad\u011b <strong>vyhledali odborn\u00edka, kter\u00fd v\u00e1m pom\u016f\u017ee nastavit spr\u00e1vn\u00fd postup.<\/strong> Samotn\u00e1 l\u00e9\u010dba se potom m\u016f\u017ee li\u0161it pacient od pacienta, m\u00e1 r\u016fzn\u00e9 formy i d\u00e9lku trv\u00e1n\u00ed. Podstatn\u00e9 pro v\u00e1s ale z\u016fst\u00e1v\u00e1, \u017ee <strong>l\u00e9\u010dba z\u00e1vislosti na opi\u00e1tech existuje a dok\u00e1\u017ee p\u0159in\u00e9st cht\u011bn\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_jako_bonus_navic\"><\/span>Healthy aging jako bonus nav\u00edc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na osm faktor\u016f dlouhov\u011bkosti p\u0159\u00edmo navazuje i<strong> zdrav\u00e9 st\u00e1rnut\u00ed<\/strong>. To se dnes d\u00e1 podpo\u0159it vhodn\u00fdmi dopl\u0148ky stravy z kategorie <a href=\"https:\/\/gymbeam.cz\/proti-starnuti\/gymbeam\" target=\"_blank\" rel=\"noopener\"><strong>anti-aging<\/strong><\/a>. Jedn\u00e1 se o produkty s obsahem p\u0159\u00edrodn\u00edch l\u00e1tek, kter\u00e9 v r\u016fzn\u00fdch studi\u00edch vykazuj\u00ed sl\u00edben\u00e9 \u00fa\u010dinky v ot\u00e1zce st\u00e1rnut\u00ed. P\u0159\u00edkladem je <a href=\"https:\/\/gymbeam.cz\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>koenzym Q10<\/strong><\/a>, <strong>kvercetin<\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>resveratro<\/strong><\/a>l, kter\u00e9 jsou zn\u00e1m\u00e9 antioxidanty a <strong>pom\u00e1haj\u00ed t\u011blu bojovat s oxida\u010dn\u00edm stresem a voln\u00fdmi radik\u00e1ly<\/strong>. Ty mohou po\u0161kozovat bu\u0148ky a p\u0159isp\u011bt tak ke st\u00e1rnut\u00ed organismu. V\u00edce funk\u010dn\u00edch slo\u017eek najdeme i v komplexn\u00edch dopl\u0148c\u00edch, mezi n\u011b\u017e pat\u0159\u00ed <a href=\"https:\/\/gymbeam.cz\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>Anti-aging Complex<\/strong> <\/a>s obsahem koenzymu Q10, selenu, vitaminu C a antioxidant\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, detailn\u011b jsme se mu v\u011bnovali ve \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/\" target=\"_blank\" rel=\"noopener\"><strong>Anti-aging a healthy-aging: Jak se starat o sv\u00e9 t\u011blo, udr\u017eet si zdrav\u00ed a mladistv\u00fd vzhled?<\/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\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sice jsme st\u00e1le neobjevili magick\u00fd recept na nesmrtelnost, ale u\u017e nyn\u00ed m\u00e1me <strong>dostatek v\u011bdeck\u00fdch poznatk\u016f, kter\u00e9 mohou p\u0159isp\u011bt ke kvalit\u011b a d\u00e9lce \u017eivota.<\/strong> M\u016f\u017eete se tak soust\u0159edit na osm zmi\u0148ovan\u00fdch pil\u00ed\u0159\u016f a u\u017e dnes za\u010d\u00edt nap\u0159\u00edklad s t\u00edm, \u017ee p\u0159estanete kou\u0159it nebo omez\u00edte pit\u00ed alkoholu. Postupn\u00e9 zm\u011bny va\u0161eho fungov\u00e1n\u00ed mohou p\u0159er\u016fst do \u00fapln\u00e9ho obratu \u017eivotn\u00edho stylu. Star\u00e9 n\u00e1vyky vym\u011bn\u00edte za zdrav\u011bj\u0161\u00ed j\u00eddeln\u00ed\u010dek, <strong>p\u0159id\u00e1te sport a v\u00edce \u010dasu s p\u0159\u00e1teli<\/strong>, a mo\u017en\u00e1 se budete divit, \u017ee jste \u0161\u0165astn\u011bj\u0161\u00ed, ne\u017e kdykoliv p\u0159edt\u00edm. Na cest\u011b za zm\u011bnou 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 co? Rozhodli jste se na z\u00e1klad\u011b zmapovan\u00fdch v\u011bdeck\u00fdch poznatk\u016f trochu zm\u011bnit sv\u016fj \u017eivotn\u00ed styl? Pokud ano, v koment\u00e1\u0159\u00edch se s n\u00e1mi nezapome\u0148te pod\u011blit o to, kter\u00fd z osmi faktor\u016f se pokus\u00edte za\u0159adit do sv\u00e9ho \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 del\u0161\u00ed \u017eivot lidstvo zaj\u00edm\u00e1 u\u017e od nepam\u011bti. Sice jsme st\u00e1le nena\u0161li b\u00e1jn\u00fd kl\u00ed\u010d k nesmrtelnosti, ale d\u00edky pokro\u010dil\u00e9 v\u011bd\u011b dnes um\u00edme definovat osm pil\u00ed\u0159\u016f, kter\u00e9 mohou prodlou\u017eit \u017eivot a\u017e o 24 let. Na to, jak je aplikovat se bl\u00ed\u017ee pod\u00edv\u00e1me v na\u0161em \u010dl\u00e1nku.<\/p>\n","protected":false},"author":120,"featured_media":488538,"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":[32],"tags":[6645,7365,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-490160","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-imunita-cs","9":"tag-stres-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kl\u00ed\u010d k dlouhov\u011bkosti? V\u011bdci p\u0159in\u00e1\u0161\u00ed 8 tip\u016f, jak \u017e\u00edt d\u00e9le a\u017e o 24 let - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak \u017e\u00edt d\u00e9le a co je kl\u00ed\u010dem k dlouhov\u011bkosti? Na tyto ot\u00e1zky si odpov\u00edme v dne\u0161n\u00edm \u010dl\u00e1nku, kter\u00fd mapuje 8 pil\u00ed\u0159\u016f, kter\u00e9 mohu prodlou\u017eit \u017eivot a\u017e o 24 let.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kl\u00ed\u010d k dlouhov\u011bkosti? 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