{"id":747369,"date":"2025-10-22T11:21:49","date_gmt":"2025-10-22T09:21:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=747369"},"modified":"2025-11-24T11:24:49","modified_gmt":"2025-11-24T10:24:49","slug":"mas-spankovy-dluh-tvuj-mozek-ho-splaci-predcasnym-starnutim","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/mas-spankovy-dluh-tvuj-mozek-ho-splaci-predcasnym-starnutim\/","title":{"rendered":"M\u00e1\u0161 sp\u00e1nkov\u00fd dluh? Tv\u016fj mozek ho spl\u00e1c\u00ed p\u0159ed\u010dasn\u00fdm st\u00e1rnut\u00edm"},"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\/mas-spankovy-dluh-tvuj-mozek-ho-splaci-predcasnym-starnutim\/#Jak_vedci_merili_vek_mozku_souvisejici_se_spankem\" title=\"Jak v\u011bdci m\u011b\u0159ili v\u011bk mozku souvisej\u00edc\u00ed se sp\u00e1nkem\">Jak v\u011bdci m\u011b\u0159ili v\u011bk mozku souvisej\u00edc\u00ed se sp\u00e1nkem<\/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\/mas-spankovy-dluh-tvuj-mozek-ho-splaci-predcasnym-starnutim\/#Co_zjistil_vyzkum_a_proc_na_tom_zalezi\" title=\"Co zjistil v\u00fdzkum a pro\u010d na tom z\u00e1le\u017e\u00ed?\">Co zjistil v\u00fdzkum a pro\u010d na tom z\u00e1le\u017e\u00ed?<\/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\/mas-spankovy-dluh-tvuj-mozek-ho-splaci-predcasnym-starnutim\/#Mam_se_obavat_o_biologicky_vek_sveho_mozku\" title=\"M\u00e1m se ob\u00e1vat o biologick\u00fd v\u011bk sv\u00e9ho mozku?\">M\u00e1m se ob\u00e1vat o biologick\u00fd v\u011bk sv\u00e9ho mozku?<\/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\/mas-spankovy-dluh-tvuj-mozek-ho-splaci-predcasnym-starnutim\/#Co_z_toho_vseho_vyplyva_pro_nas\" title=\"Co z toho v\u0161eho vypl\u00fdv\u00e1 pro n\u00e1s?\">Co z toho v\u0161eho vypl\u00fdv\u00e1 pro n\u00e1s?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0161ichni v\u00edme, \u017ee dobr\u00fd sp\u00e1nek je z\u00e1kladem zdrav\u00ed. Ale jen m\u00e1lo lid\u00ed tu\u0161\u00ed, <g id=\"gid_0\">jak hluboce m\u016f\u017ee ovlivnit n\u00e1\u0161 mozek<\/g>. Nov\u00e9 v\u011bdeck\u00e9 poznatky publikovan\u00e9 v presti\u017en\u00edm \u010dasopise <em>eBioMedicine<\/em> ukazuj\u00ed, \u017ee <strong>nekvalitn\u00ed sp\u00e1nek m\u016f\u017ee doslova zrychlit st\u00e1rnut\u00ed mozku.<\/strong> Jak je to mo\u017en\u00e9?  <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Jak_vedci_merili_vek_mozku_souvisejici_se_spankem\"><\/span>Jak v\u011bdci m\u011b\u0159ili v\u011bk mozku souvisej\u00edc\u00ed se sp\u00e1nkem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u00fdzkumn\u00edci se pod\u00edvali na v\u00edce ne\u017e <strong>27 tis\u00edc dosp\u011bl\u00fdch lid\u00ed<\/strong> z datab\u00e1ze UK Biobank, p\u0159i\u010dem\u017e pr\u016fm\u011brn\u00fd v\u011bk \u00fa\u010dastn\u00edk\u016f byl p\u0159ibli\u017en\u011b <strong>55 let<\/strong>. Vyu\u017eili p\u0159itom model strojov\u00e9ho u\u010den\u00ed (AI), kter\u00fd analyzoval <strong>v\u00edce ne\u017e tis\u00edce parametr\u016f z magnetick\u00e9 rezonance (MRI)<\/strong>, aby zjistili, <strong>jak star\u00fd je mozek<\/strong> v porovn\u00e1n\u00ed se skute\u010dn\u00fdm v\u011bkem \u010dlov\u011bka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"28082,41284,42895,74590,106516,108928\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kvalita sp\u00e1nku se hodnotila podle <strong>p\u011bti b\u011b\u017en\u00fdch faktor\u016f<\/strong>, kter\u00e9 \u00fa\u010dastn\u00edci sami vyplnili v dotazn\u00edku:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>zda jsou sp\u00ed\u0161e rann\u00ed nebo ve\u010dern\u00ed typy<\/li>\n\n\n\n<li>kolik hodin denn\u011b sp\u00ed (ide\u00e1ln\u011b 7 \u2013 9 hodin) [2]<\/li>\n\n\n\n<li>zda je tr\u00e1p\u00ed nespavost<\/li>\n\n\n\n<li>zda chr\u00e1pou<\/li>\n\n\n\n<li>zda jsou b\u011bhem dne nadm\u011brn\u011b unaven\u00ed nebo ospal\u00ed<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Na z\u00e1klad\u011b t\u011bchto faktor\u016f vznikl <strong>index zdrav\u00e9ho sp\u00e1nku,<\/strong> hodnocen\u00fd na \u0161k\u00e1le <strong>0 \u2013 5 bod\u016f<\/strong>. \u00da\u010dastn\u00edci byli rozd\u011bleni do t\u0159\u00ed skupin: <strong>zdrav\u00fd sp\u00e1nek (\u22654 body), st\u0159edn\u00ed (2 \u2013 3 body) a \u0161patn\u00fd (\u22641 bod)<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_zjistil_vyzkum_a_proc_na_tom_zalezi\"><\/span>Co zjistil v\u00fdzkum a pro\u010d na tom z\u00e1le\u017e\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Lid\u00e9 s nekvalitn\u00edm sp\u00e1nkem (1 bod a m\u00e9n\u011b) m\u011bli v porovn\u00e1n\u00ed se zdravou sp\u00e1nkovou skupinou (4 a v\u00edce bod\u016f) v pr\u016fm\u011bru <strong>o 1 rok biologicky star\u0161\u00ed mozek,<\/strong> ne\u017e byl jejich skute\u010dn\u00fd v\u011bk. No a pro\u010d na tom z\u00e1le\u017e\u00ed? V\u011bdci d\u00e1le vysv\u011btluj\u00ed, \u017ee kvalita sp\u00e1nku je pro mozek d\u016fle\u017eit\u00e1, proto\u017ee:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0161patn\u00fd sp\u00e1nek m\u016f\u017ee urychlovat st\u00e1rnut\u00ed mozku<\/strong>, co\u017e zvy\u0161uje riziko pozd\u011bj\u0161\u00edho kognitivn\u00edho \u00fapadku a demence<\/li>\n\n\n\n<li><strong>chronick\u00fd z\u00e1n\u011bt (n\u00edzko\u00farov\u0148ov\u00fd z\u00e1n\u011bt)<\/strong> v t\u011ble se uk\u00e1zal jako jeden z mo\u017en\u00fdch mechanism\u016f, kter\u00fd proces st\u00e1rnut\u00ed mozku poh\u00e1n\u00ed. Podle v\u011bdc\u016f mohl n\u00edzko\u00farov\u0148ov\u00fd z\u00e1n\u011bt p\u0159edstavovat asi 10 % rozd\u00edl\u016f v biologick\u00e9m v\u011bku mozku. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tato zji\u0161t\u011bn\u00ed jdou ruku v ruce s p\u0159edchoz\u00edmi v\u00fdzkumy, kter\u00e9 hovo\u0159\u00ed o tom, \u017ee sp\u00e1nek je kl\u00ed\u010dov\u00fd pro \u0161irokou \u0161k\u00e1lu biologick\u00fdch funkc\u00ed, v\u010detn\u011b <strong>regulace metabolismu, modulace imunitn\u00edch funkc\u00ed, odstra\u0148ov\u00e1n\u00ed toxin\u016f z mozku a ukl\u00e1d\u00e1n\u00ed vzpom\u00ednek.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3 \u2013 5]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/iStock-1326080733-1124x749.jpg\" alt=\"M&#xE1;&#x161; sp&#xE1;nkov&#xFD; dluh? Tv&#x16F;j mozek ho spl&#xE1;c&#xED; p&#x159;ed&#x10D;asn&#xFD;m st&#xE1;rnut&#xED;m \" class=\"wp-image-744167\" title=\"M&#xE1;&#x161; sp&#xE1;nkov&#xFD; dluh? Tv&#x16F;j mozek ho spl&#xE1;c&#xED; p&#x159;ed&#x10D;asn&#xFD;m st&#xE1;rnut&#xED;m \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1326080733.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Mam_se_obavat_o_biologicky_vek_sveho_mozku\"><\/span>M\u00e1m se ob\u00e1vat o biologick\u00fd v\u011bk sv\u00e9ho mozku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u00fdsledky studie jsou pom\u011brn\u011b v\u00fdznamn\u00e9. Poselstv\u00edm v\u011bdc\u016f v\u0161ak nem\u00e1 b\u00fdt stra\u0161en\u00ed lid\u00ed, kte\u0159\u00ed se pr\u00e1v\u011b dnes nevyspali nejl\u00e9pe. V z\u00e1v\u011bru toti\u017e apeluj\u00ed na fakt, \u017ee <strong>sp\u00e1nek je modifikovateln\u00fd faktor.<\/strong> To znamen\u00e1, \u017ee se na n\u011bm <strong>d\u00e1 zapracovat a zlep\u0161it ho v n\u011bkolika mo\u017en\u00fdch ohledech pomoc\u00ed r\u016fzn\u00fdch metod.<\/strong> Ty jsme si rozebrali nap\u0159\u00edklad v \u010dl\u00e1nc\u00edch:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak usnout rychle? Vyzkou\u0161ejte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nek. <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/odhalte-tajemstvi-kvalitniho-spanku-s-pravidlem-10-3-2-1-0\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Odemkn\u011bte tajemstv\u00ed kvalitn\u00edho sp\u00e1nku s pravidlem 10-3-2-1-0.<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_z_toho_vseho_vyplyva_pro_nas\"><\/span>Co z toho v\u0161eho vypl\u00fdv\u00e1 pro n\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ve v\u00fdsledku to tedy znamen\u00e1, \u017ee kvalitn\u00ed <strong>sp\u00e1nek m\u016f\u017ee b\u00fdt nejlep\u0161\u00edm <\/strong><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=\"noreferrer noopener\"><strong>anti-ageing<\/strong><\/a><strong> n\u00e1strojem pro mozek.<\/strong> Jeho st\u00e1rnut\u00ed dok\u00e1\u017eeme zpomalit t\u00edm, \u017ee se budeme soust\u0159edit na optim\u00e1ln\u00ed d\u00e9lku sp\u00e1nku (7 \u2013 9 hodin denn\u011b) a kvalitu. Samoz\u0159ejm\u011b je nutn\u00e9 vz\u00edt v \u00favahu i j\u00eddeln\u00ed\u010dek a zam\u011b\u0159it se na zdrav\u00e9 tuky, jako <g id=\"gid_4\"><g id=\"gid_5\">omega-3<\/g><\/g><g id=\"gid_6\">.<\/g> D\u016fle\u017eit\u00e9 je i <g id=\"gid_7\">pracovat se stresem<\/g>, <g id=\"gid_8\">pravideln\u011b sportovat<\/g> a u\u010dit se nov\u00fdm v\u011bcem, kter\u00e9 mozek zam\u011bstn\u00e1vaj\u00ed a tr\u00e9nuj\u00ed. Z\u00e1rove\u0148 se ukazuje, \u017ee pozitivn\u00ed vliv na n\u00e1\u0161 mozek mohou m\u00edt i dopl\u0148ky stravy, jak\u00fdmi jsou nootropika, v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/kreatin-jako-palivo-pro-mozek-zlepsuje-pamet-soustredeni-a-dalsi-kognitivni-funkce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kreatinu<\/strong><\/a><strong>.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>  <br\/><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/anti-ageing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLongevity\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>V\u011bd\u011bl jsi, \u017ee tv\u016fj mozek m\u016f\u017ee b\u00fdt biologicky star\u0161\u00ed, ne\u017e je tv\u016fj skute\u010dn\u00fd v\u011bk? D\u016fvodem m\u016f\u017ee b\u00fdt \u0161patn\u00fd sp\u00e1nek. Nov\u00e9 v\u011bdeck\u00e9 poznatky ukazuj\u00ed, \u017ee nedostatek kvalitn\u00edho odpo\u010dinku zrychluje st\u00e1rnut\u00ed mozku. V \u010dl\u00e1nku se pod\u00edv\u00e1me na to, co se za t\u00edm skr\u00fdv\u00e1 a porad\u00edme, jak udr\u017eet sv\u016fj mozek v kondici.   <\/p>\n","protected":false},"author":120,"featured_media":747370,"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":[7329,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-747369","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-spanek","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u00e1\u0161 sp\u00e1nkov\u00fd dluh? 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