{"id":747675,"date":"2025-11-27T12:57:27","date_gmt":"2025-11-27T11:57:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=747675"},"modified":"2025-11-27T12:57:27","modified_gmt":"2025-11-27T11:57:27","slug":"ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/","title":{"rendered":"Ali vam primanjkuje spanja? Va\u0161i mo\u017egani to odpla\u010dujejo s prezgodnjim staranjem."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/#Kako_so_znanstveniki_izmerili_starost_mozganov_povezano_s_spanjem\" title=\"Kako so znanstveniki izmerili starost mo\u017eganov, povezano s spanjem\">Kako so znanstveniki izmerili starost mo\u017eganov, povezano s spanjem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/#Kaj_je_raziskava_ugotovila_in_zakaj_je_to_pomembno\" title=\"Kaj je raziskava ugotovila in zakaj je to pomembno?\">Kaj je raziskava ugotovila in zakaj je to pomembno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/#Ali_bi_vas_morala_skrbeti_bioloska_starost_vasih_mozganov\" title=\"Ali bi vas morala skrbeti biolo\u0161ka starost va\u0161ih mo\u017eganov?\">Ali bi vas morala skrbeti biolo\u0161ka starost va\u0161ih mo\u017eganov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/#Kaj_vse_to_pomeni_za_nas\" title=\"Kaj vse to pomeni za nas?\">Kaj vse to pomeni za nas?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsi vemo, da je dober spanec klju\u010dnega pomena za zdravje. Vendar se le redki zavedajo, <g id=\"gid_0\">kako mo\u010dno lahko vpliva na na\u0161e mo\u017egane<\/g>. Nove znanstvene ugotovitve, objavljene v ugledni reviji <em>eBioMedicine<\/em>, ka\u017eejo, da <strong>lahko slab spanec dobesedno pospe\u0161i staranje mo\u017eganov.<\/strong> Kako je to mogo\u010de?<\/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=\"Kako_so_znanstveniki_izmerili_starost_mozganov_povezano_s_spanjem\"><\/span>Kako so znanstveniki izmerili starost mo\u017eganov, povezano s spanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Raziskovalci so preu\u010dili ve\u010d kot <strong>27.000 odraslih<\/strong> iz podatkovne baze UK Biobank, pri \u010demer je bila povpre\u010dna starost udele\u017eencev pribli\u017eno <strong>55 let.<\/strong> Uporabili so model strojnega u\u010denja (AI), ki je analiziral <strong>ve\u010d kot tiso\u010d parametrov iz magnetne resonance (MRI),<\/strong> da bi dolo\u010dili, <strong>kako stari so mo\u017egani<\/strong> v primerjavi z dejansko starostjo osebe. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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=\"28082,41284,42895,74590,106516,108928\" ><\/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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakovost spanja so ocenili na podlagi <strong>petih obi\u010dajnih dejavnikov,<\/strong> o katerih so udele\u017eenci sami poro\u010dali v vpra\u0161alniku:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ali so jutranji ali ve\u010derni tip<\/li>\n\n\n\n<li>koliko ur na dan spijo (idealno 7\u20139 ur) <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/li>\n\n\n\n<li>ali trpijo za nespe\u010dnostjo<\/li>\n\n\n\n<li>ali smr\u010dijo<\/li>\n\n\n\n<li>ali so \u010dez dan pretirano utrujeni ali zaspani<\/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 podlagi teh dejavnikov je bil ustvarjen <strong>indeks zdravega spanja,<\/strong> ocenjen na lestvici od <strong>0\u20135 to\u010dk.<\/strong> Udele\u017eenci so bili razdeljeni v tri skupine: <strong>zdrav spanec (\u22654 to\u010dke), zmeren (2\u20133 to\u010dke) in slab (\u22641 to\u010dka).<\/strong><\/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=\"Kaj_je_raziskava_ugotovila_in_zakaj_je_to_pomembno\"><\/span>Kaj je raziskava ugotovila in zakaj je to pomembno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudje s slabo kakovostjo spanja (1 to\u010dka ali manj) so imeli v primerjavi s skupino z zdravim spanjem (4 to\u010dke ali ve\u010d) v povpre\u010dju <strong>1 leto biolo\u0161ko starej\u0161e mo\u017egane<\/strong> od svoje dejanske starosti. Zakaj je to pomembno? Znanstveniki dodatno pojasnjujejo, da je kakovost spanja pomembna za mo\u017egane, ker:   <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>slab spanec lahko pospe\u0161i staranje mo\u017eganov,<\/strong> kar pove\u010da tveganje za kasnej\u0161i kognitivni upad in demenco<\/li>\n\n\n\n<li><strong>kroni\u010dno vnetje (vnetje nizke stopnje)<\/strong> v telesu je bilo prepoznano kot eden od mo\u017enih mehanizmov, ki poganjajo proces staranja mo\u017eganov. Po mnenju znanstvenikov bi lahko vnetje nizke stopnje pojasnilo pribli\u017eno 10% razlik v biolo\u0161ki starosti mo\u017eganov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te ugotovitve se ujemajo s prej\u0161njimi raziskavami, ki ka\u017eejo, da je spanec klju\u010dnega pomena za \u0161irok spekter biolo\u0161kih funkcij, vklju\u010dno z <strong>uravnavanjem presnove, modulacijo imunske funkcije, odstranjevanjem toksinov iz mo\u017eganov in utrjevanjem spomina.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3\u20135]<\/mark><\/sup><\/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=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1326080733-1124x749.jpg\" alt=\"Ali imate spalni dolg? Va\u0161i mo\u017egani ga odpla\u010dujejo s prezgodnjim staranjem.  \" class=\"wp-image-744167\" title=\"Ali imate spalni dolg? Va\u0161i mo\u017egani ga odpla\u010dujejo s prezgodnjim staranjem.  \" 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\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ali_bi_vas_morala_skrbeti_bioloska_starost_vasih_mozganov\"><\/span>Ali bi vas morala skrbeti biolo\u0161ka starost va\u0161ih mo\u017eganov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezultati \u0161tudije so precej pomembni. Vendar sporo\u010dilo znanstvenikov ni namenjeno stra\u0161enju ljudi, ki danes niso najbolje spali. V zaklju\u010dku poudarjajo, da je <strong>spanec spremenljiv dejavnik.<\/strong> To pomeni, da <strong>ga je mogo\u010de izbolj\u0161ati na ve\u010d mo\u017enih na\u010dinov z razli\u010dnimi metodami.<\/strong> O tem smo govorili, na primer, v \u010dlankih:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako izbolj\u0161ati spanec in kako vpliva na zdravje in rast mi\u0161ic?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/odkrijte-skrivnost-kakovostnega-spanca-s-pravilom-10-3-2-1-0\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Odkrijte skrivnost kakovostnega spanca s pravilom 10-3-2-1-0<\/strong><\/a><\/li>\n<\/ul>\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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kaj_vse_to_pomeni_za_nas\"><\/span>Kaj vse to pomeni za nas?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na koncu to pomeni, da je kakovosten <strong>spanec lahko najbolj\u0161e <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>orodje proti staranju<\/strong><\/a><strong> mo\u017eganov.<\/strong> Njihovo staranje lahko upo\u010dasnimo s tem, da se osredoto\u010dimo na optimalno dol\u017eino spanja (7\u20139 ur na dan) in kakovost. Seveda je treba upo\u0161tevati tudi prehrano in se osredoto\u010diti na zdrave ma\u0161\u010dobe, kot so <g id=\"gid_4\"><g id=\"gid_5\">omega-3<\/g><\/g>. Pomembno je tudi <g id=\"gid_6\">obvladovanje stresa<\/g>, <g id=\"gid_7\">redna telesna vadba<\/g> in u\u010denje novih stvari, ki zaposlujejo in trenirajo mo\u017egane. Hkrati se zdi, da imajo lahko pozitiven u\u010dinek na na\u0161e mo\u017egane tudi prehranska dopolnila, kot so nootropiki, vklju\u010dno s <a href=\"https:\/\/gymbeam.si\/blog\/kreatin-kot-gorivo-za-mozgane-izboljsanje-spomina-osredotocenosti-in-drugih-kognitivnih-funkcij\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kreatinom<\/strong><\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> <br><\/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\/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>Ali ste vedeli, da so lahko va\u0161i mo\u017egani biolo\u0161ko starej\u0161i od va\u0161e dejanske starosti? Razlog je lahko slab spanec. Nove znanstvene ugotovitve ka\u017eejo, da pomanjkanje kakovostnega po\u010ditka pospe\u0161uje staranje mo\u017eganov. V tem \u010dlanku si bomo ogledali, kaj se skriva za tem in vam svetovali, kako ohraniti mo\u017egane v formi.<\/p>\n","protected":false},"author":120,"featured_media":747676,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7335,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-747675","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-spanec","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","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>Ali vam primanjkuje spanja? Va\u0161i mo\u017egani to odpla\u010dujejo s prezgodnjim staranjem. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Va\u0161i mo\u017egani so morda starej\u0161i, kot si mislite. \u0160tudija je pokazala, da slaba kakovost spanja pove\u010duje biolo\u0161ko starost mo\u017eganov. Odkrijte, zakaj je spanje najbolj\u0161e orodje proti staranju.\" \/>\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\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ali vam primanjkuje spanja? 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