{"id":749555,"date":"2026-01-09T10:10:17","date_gmt":"2026-01-09T09:10:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=749555"},"modified":"2026-01-09T10:10:26","modified_gmt":"2026-01-09T09:10:26","slug":"dugovjecnost-kako-smanjiti-rizik-od-bolesti-uzrokovanih-nacinom-zivota-i-zivjeti-dulje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/dugovjecnost-kako-smanjiti-rizik-od-bolesti-uzrokovanih-nacinom-zivota-i-zivjeti-dulje\/","title":{"rendered":"Dugovje\u010dnost: Kako smanjiti rizik od bolesti uzrokovanih na\u010dinom \u017eivota i \u017eivjeti dulje?"},"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.hr\/blog\/dugovjecnost-kako-smanjiti-rizik-od-bolesti-uzrokovanih-nacinom-zivota-i-zivjeti-dulje\/#Sto_znaci_%E2%80%9Ebrinuti_se_o_sebi%E2%80%9C\" title=\"\u0160to zna\u010di \u201ebrinuti se o sebi\u201c?\">\u0160to zna\u010di \u201ebrinuti se o sebi\u201c?<\/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.hr\/blog\/dugovjecnost-kako-smanjiti-rizik-od-bolesti-uzrokovanih-nacinom-zivota-i-zivjeti-dulje\/#5_osnovnih_stupova_dugovjecnosti\" title=\"5 osnovnih stupova dugovje\u010dnosti\">5 osnovnih stupova dugovje\u010dnosti<\/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.hr\/blog\/dugovjecnost-kako-smanjiti-rizik-od-bolesti-uzrokovanih-nacinom-zivota-i-zivjeti-dulje\/#Dodatni_savjet_Upoznajte_svoje_gene\" title=\"Dodatni savjet: Upoznajte svoje gene\">Dodatni savjet: Upoznajte svoje gene<\/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.hr\/blog\/dugovjecnost-kako-smanjiti-rizik-od-bolesti-uzrokovanih-nacinom-zivota-i-zivjeti-dulje\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako gledate ve\u010dernje vijesti ili \u010ditate vijesti na internetu, vjerojatno \u0107ete se slo\u017eiti da prakti\u010dki svaki dan vidimo isti scenarij. Bilo da se radi o tragi\u010dnim prometnim nesre\u0107ama, nasilnim kaznenim djelima, po\u017earima, poplavama ili ratnim sukobima. Ovi doga\u0111aji \u010desto dominiraju naslovima i udarnim terminima. Mnogi od nas stoga imaju osje\u0107aj da bismo, ako \u017eelimo <a href=\"https:\/\/gymbeam.hr\/blog\/kljuc-dugovjecnosti-znanstvenici-donose-8-savjeta-kako-zivjeti-cak-24-godine-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eivjeti dulje<\/strong><\/a><strong>,<\/strong> trebali se zavu\u0107i pod krevet i izbjegavati sve \u0161to nas \u010deka u svijetu vani. Ali jeste li znali da ve\u0107ina ljudi <strong>ne umire zbog ovih dramati\u010dnih doga\u0111aja?<\/strong>             <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prema Svjetskoj zdravstvenoj organizaciji (WHO)<\/strong>, ljudi diljem svijeta uglavnom umiru od tihih i sporih bolesti uzrokovanih na\u010dinom \u017eivota:<\/p>\n\n\n\n<p>\u26d4\ufe0f samo u 2021. godini, nezarazne bolesti i bolesti uzrokovane na\u010dinom \u017eivota odnijele su preko 43 milijuna \u017eivota, \u0161to \u010dini 75 % smrtnih slu\u010dajeva u svijetu <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<p>\u26d4\ufe0f kardiovaskularne bolesti (KVB) odgovorne su za gotovo <strong>20 milijuna \u017eivota godi\u0161nje<\/strong>. Usporedbe radi, to je sli\u010dno broju smrtnih slu\u010dajeva uzrokovanih Prvim svjetskim ratom, koji je trajao 4 godine i bio jedan od najsmrtonosnijih sukoba u ljudskoj povijesti.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,4]<\/mark><\/sup><\/p>\n\n\n\n<p>\u26d4\ufe0f rak odnosi pribli\u017eno 10 milijuna \u017eivota godi\u0161nje <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na temelju ovih podataka, mo\u017ee se re\u0107i da je na\u0161 <strong>najve\u0107i neprijatelj tiha epidemija sr\u010danih bolesti, raka, dijabetesa tipa 2 i kroni\u010dnih plu\u0107nih bolesti.<\/strong> Dobra vijest je da dana\u0161nje doba donosi pristojan <a href=\"https:\/\/gymbeam.hr\/blog\/kljuc-dugovjecnosti-znanstvenici-donose-8-savjeta-kako-zivjeti-cak-24-godine-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skup mjera i opcija<\/strong><\/a><strong>,<\/strong> pomo\u0107u kojih mo\u017eemo zna\u010dajno smanjiti rizik od prerane smrti od gore navedenih uzroka. Odgovor je dugovje\u010dnost. Ako \u017eelite <strong>\u017eivjeti dulje, kvalitetnije i u dobrom zdravlju,<\/strong> i spremni ste poduzeti akciju za ovo putovanje, na pravom ste mjestu!  <\/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=\"82441,7970,34225,82441,37927,77707,37963,65893,67246,59815,77707\" ><\/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=\"Sto_znaci_%E2%80%9Ebrinuti_se_o_sebi%E2%80%9C\"><\/span>\u0160to zna\u010di \u201ebrinuti se o sebi\u201c?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz perspektive dugovje\u010dnosti, <a href=\"https:\/\/gymbeam.hr\/blog\/briga-o-sebi-kako-se-brinuti-o-sebi-i-biti-zadovoljniji-u-zivotu\/?utm_source=google&#038;utm_medium=cpc&#038;utm_campaign=SRCH%20-%20BLOG%20%23DSA&#038;utm_id=21744949419&#038;gad_source=1&#038;gad_campaignid=21744949419&#038;gclid=Cj0KCQjw4qHEBhCDARIsALYKFNNeCZg0TULYtd1bZEGXmZ7qUvvpV8IBHue59jEsxC49TXQqXkMQ67oaApvgEALw_wcB\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>briga<\/strong><\/a> o na\u0161em zdravlju <strong>ne zna\u010di prodati stan i preseliti se u teretanu, brojati svaki list povrtne salate, \u017evakati kelj umjesto \u017evaka\u0107e gume ili bje\u017eati od pizze kao da je demon iz pakla.<\/strong> Dugovje\u010dnost nije o savr\u0161enstvu, ve\u0107 o tome koliko dobro upravljamo rizikom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ve\u0107ina gore navedenih smrtnih slu\u010dajeva mo\u017ee se sprije\u010diti.<\/strong> Briga o sebi zna\u010di aktivno interveniranje u procese za koje je dokazano da nas ubijaju. Stoga bismo trebali razumjeti da na na\u0161e zdravlje (duljina zdravog \u017eivota) i \u017eivotni vijek (ukupna duljina \u017eivota) <strong>izravno utje\u010du mjerljivi pokazatelji na\u0161eg zdravlja.<\/strong> Zdravlje nije apstraktan pojam. Predstavlja ga skup klju\u010dnih pokazatelja (biomarkera) koji odre\u0111uju na\u0161u sudbinu. Dakle, koje pokazatelje va\u0161eg tijela biste trebali pratiti?    <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u2764\ufe0fKardiovaskularno zdravlje:<\/strong> krvni tlak, \u201elo\u0161\u201c LDL kolesterol, \u201edobar\u201c HDL kolesterol i trigliceridi (masno\u0107e u krvi), sr\u010dana frekvencija i ritam.<\/li>\n\n\n\n<li><strong>\ud83d\udd0bMetaboli\u010dko zdravlje:<\/strong> razine \u0161e\u0107era u krvi (glikemija), osjetljivost na inzulin i visceralna (intraabdominalna) mast.<\/li>\n\n\n\n<li><strong>\ud83d\udcaaSastav tijela:<\/strong> postotak masti i mi\u0161i\u0107a u tijelu, BMI i omjer struka i bokova (WHR), koji su pokazatelji metaboli\u010dkog sindroma, svojevrsne kombinacije \u010dimbenika rizika.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukratko, ako imate oko 30 godina, pretili ste, imate visok krvni tlak, lo\u0161 kolesterol, a va\u0161 se tanjur uglavnom sastoji od brze hrane, <strong>va\u0161a perspektiva za dug i zdrav \u017eivot dramati\u010dno se smanjuje.<\/strong> Dobra vijest je da jo\u0161 uvijek mo\u017eete <strong>utjecati na sve ovo, a dugovje\u010dnost je alat za to.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na spomenute pokazatelje izravno utje\u010de sljede\u0107ih 5 stupova. Nastojanje da ih po\u0161tujete mo\u017ee odrediti ho\u0107ete li <strong>biti aktivni biciklist sa 70 godina,<\/strong> poput oca va\u0161eg susjeda, koji u\u017eiva u \u017eivotu unato\u010d poodmakloj dobi, ili \u0107e va\u0161 gotovo svakodnevni program biti <strong>dozator tableta, obilasci lije\u010dnika i \u017ealjenje na bolove u le\u0111ima.<\/strong> Ako uop\u0107e. <\/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_osnovnih_stupova_dugovjecnosti\"><\/span>5 osnovnih stupova dugovje\u010dnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovdje je 5 podru\u010dja na\u010dina \u017eivota koja imaju najve\u0107i utjecaj na va\u0161e \u010dimbenike rizika i duljinu zdravog \u017eivota.<\/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\">1. Kre\u0107ite se, jer ljudi nisu stabla (kretanje)<\/h3>\n\n\n\n<p>Sjede\u0107i na\u010din \u017eivota novi je oblik pu\u0161enja u dana\u0161nje vrijeme. Na\u0161e je tijelo prirodno dizajnirano za kretanje, a ako ga nemamo, prirodno se pogor\u0161ava, sli\u010dno automobilu koji uglavnom stoji u gara\u017ei. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to se kretati?<\/h4>\n\n\n\n<p>Pretjerano sjedenje tijekom dana izravno je povezano sa zna\u010dajno ve\u0107im rizikom od <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[19]<\/span><\/mark><\/sup>:<\/p>\n\n\n\n<p>\u2764\ufe0fsr\u010danih bolesti <\/p>\n\n\n\n<p>\u271d\ufe0fraka i ukupne smrtnosti <\/p>\n\n\n\n<p><strong>\ud83d\udd0b<\/strong>metaboli\u010dkih poreme\u0107aja (dijabetes tipa 2, hipertenzija, dislipidemija)<\/p>\n\n\n\n<p>\ud83e\uddb4mi\u0161i\u0107no-ko\u0161tanih poreme\u0107aja (bol u zglobovima, gubitak ko\u0161tane mase, gubitak mi\u0161i\u0107ne mase)<\/p>\n\n\n\n<p>\ud83d\ude1edepresije<\/p>\n\n\n\n<p>\ud83e\udde0kognitivnih poreme\u0107aja<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje je naju\u010dinkovitiji poznati na\u010din za <strong>pove\u0107anje<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/?utm_source=google&#038;utm_medium=cpc&#038;utm_campaign=SRCH%20-%20BLOG%20%23DSA&#038;utm_id=21744949419&#038;gad_source=1&#038;gclid=Cj0KCQjwkN--BhDkARIsAD_mnIphfUZeJXRhAIvabJ1SvozsXU5f1AkoAD73z6F_w19oIj5Aoo55KV4aAksoEALw_wcB\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>osjetljivosti na inzulin<\/strong><\/a>. Mi\u0161i\u0107i u\u010de preuzimati glukozu <strong>izravno iz krvi<\/strong> (\u010dak i bez prisutnosti inzulina), \u0161to odmah  <strong>smanjuje razinu \u0161e\u0107era u krvi. Istodobno, rastere\u0107uje gu\u0161tera\u010du,  <\/strong>jer su iskori\u0161teni mi\u0161i\u0107i odradili dio njezina posla. Cijeli ovaj mehanizam tada slu\u017ei kao klju\u010dna prevencija protiv rizika od razvoja dijabetesa tipa 2. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6 \u2013 7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cilj<\/h4>\n\n\n\n<p>\ud83c\udfc1Najmanje <strong>150 minuta tjelesne aktivnosti umjerenog intenziteta ili 75 minuta aktivnosti visokog intenziteta tjedno.<\/strong> To je 22 minute kretanja dnevno ili 30 minuta 5 dana u tjednu. Ovo je, naravno, samo nu\u017eni minimum. U idealnom slu\u010daju, <strong>kombinirajte trening snage s treningom izdr\u017eljivosti<\/strong> i bavite se aktivnostima u kojima u\u017eivate. Upravo \u0107ete tako posti\u0107i najbolji napredak u ovom podru\u010dju. \u010clanak vam mo\u017ee pomo\u0107i u tome     <a href=\"https:\/\/gymbeam.hr\/blog\/kako-zapoceti-s-vjezbanjem-kod-kuce-i-ustrajati-u-tome-jednostavni-savjeti-koji-ce-vam-pomoci\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako po\u010deti vje\u017ebati kod ku\u0107e i ustrajati u tome? Jednostavni savjeti koji \u0107e vam pomo\u0107i <\/strong><\/a><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to dobivam od kretanja?<\/h4>\n\n\n\n<p>\u2b06\ufe0f bolje raspolo\u017eenje, bolje kognitivne funkcije (pam\u0107enje, koncentracija, pa\u017enja), pozitivan utjecaj na imunolo\u0161ki sustav, pobolj\u0161ana kvaliteta sna, bolja razina \u0161e\u0107era u krvi, pozitivan u\u010dinak na opu\u0161tanje, bolja fleksibilnost i ravnote\u017ea, pove\u0107anje mi\u0161i\u0107ne mase, bolja gusto\u0107a kostiju<\/p>\n\n\n\n<p>\u2b07\ufe0f ni\u017ei krvni tlak, ni\u017ei rizik od dijabetesa tipa 2, manje visceralne masti, ni\u017ei rizik od kardiovaskularnih bolesti i raznih vrsta raka, ni\u017ei rizik od smrtnosti od svih uzroka <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8 \u2013 14]<\/mark><\/sup>  <\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/com_rowen_muscat102025_06-1124x843.jpeg\" alt=\"5 osnovnih stupova dugovje\u010dnosti\" class=\"wp-image-747068\" title=\"5 osnovnih stupova dugovje\u010dnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/com_rowen_muscat102025_06-1124x843.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/com_rowen_muscat102025_06-400x300.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/com_rowen_muscat102025_06-1536x1152.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/com_rowen_muscat102025_06-2048x1536.jpeg 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<h3 class=\"wp-block-heading is-style-h3\">2. Jedite pravu hranjivu hranu (prehrana)<\/h3>\n\n\n\n<p>\u0160to se ti\u010de prehrane, najve\u0107i problem za dugovje\u010dnost je <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>visoko prera\u0111ena hrana<\/strong><\/a><strong>.<\/strong> \u010cesto su <strong>pune masti, soli, \u0161e\u0107era i drugih komponenti koje su izravno povezane sa zdravstvenim problemima koji se mogu sprije\u010diti.<\/strong> Opiranje im nije lako, uglavnom zato \u0161to njihov zadivljuju\u0107i sastav <strong>vara na\u0161 mozak, koji vri\u0161ti za jo\u0161, dok na\u0161e tijelo poziva na hranjive tvari.<\/strong> Ba\u0161 kao kad otvorite \u010dokoladicu misle\u0107i \u201esamo jedan komadi\u0107\u201c&#8230; i ubrzo zavr\u0161ite cijelu \u010dokoladicu dok va\u0161 mozak pjeva Show Must Go On!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to se hraniti zdravije?<\/h4>\n\n\n\n<p>Prehrana je najja\u010di alat za kontrolu <strong>tjelesne te\u017eine,<\/strong> <strong>upalnih procesa, kolesterola i \u0161e\u0107era u krvi.<\/strong> Ono \u0161to jedete izravno utje\u010de na biomarkere koje mjeri va\u0161 lije\u010dnik. Ovdje postoje jednostavna pravila:  <\/p>\n\n\n\n<p>\u274c = \ud83c\udf2d\ud83c\udf54\ud83e\udd53\ud83c\udf5f\ud83c\udf55\ud83c\udf2f<\/p>\n\n\n\n<p>\u2705 = \ud83c\udf4e\ud83e\udd66\ud83c\udf57\ud83e\udd5a\ud83e\udd52\ud83e\udd54<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cilj<\/h4>\n\n\n\n<p>\ud83c\udfc1Usredoto\u010dite se na pravu, minimalno prera\u0111enu hranu u obliku slo\u017eenih obroka s potpunom zastupljeno\u0161\u0107u svih va\u017enih hranjivih tvari u obliku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>proteina<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ugljikohidrata<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zdravih masti.<\/strong><\/a> Ako \u017eelite nau\u010diti kako to u\u010diniti, \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti zdravo jesti<\/strong><\/a><strong>.<\/strong> \u0107e vam pomo\u0107i.<\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to dobivam od zdrave prehrane?<\/h4>\n\n\n\n<p>\u2b06\ufe0f zdravija ko\u017ea, zubi i o\u010di, bolji imunitet i zdravlje kostiju, optimalna funkcija probavnog sustava, zdrava te\u017eina <\/p>\n\n\n\n<p>\u2b07\ufe0f ni\u017ei rizik od kardiovaskularnih bolesti, dijabetesa tipa 2 i odre\u0111enih vrsta raka, smanjenje kolesterola, ni\u017ei krvni tlak i te\u017eina <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas mu\u010di visok krvni tlak ili kolesterol, ne propustite na\u0161e \u010dlanke:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/sto-uzrokuje-visoki-krvni-tlak-i-kako-ga-sniziti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160to uzrokuje visoki krvni tlak i kako ga smanjiti?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160to uzrokuje visoki kolesterol i kako ga mo\u017eete sniziti?<\/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<h3 class=\"wp-block-heading is-style-h3\">3. Obratite pozornost na higijenu spavanja (oporavak)<\/h3>\n\n\n\n<p>Dok <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-moguce-zaustaviti-starenje-kako-se-znanost-i-moderna-medicina-bore-s-bioloskom-dobi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>milijarderi ula\u017eu<\/strong><\/a> velike koli\u010dine financijskih sredstava u borbu protiv starenja, <strong>san ostaje jedan od najboljih i besplatnih alata<\/strong> <a href=\"https:\/\/gymbeam.hr\/protiv-starenja\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dugovje\u010dnosti.<\/strong><\/a> Me\u0111utim, njegova se va\u017enost prili\u010dno podcjenjuje, osobito u dana\u0161nje vrijeme. Nedostatak sna zna\u010di poreme\u0107ene hormone, vi\u0161i kortizol (stres), nekontroliranu \u017eudnju za lo\u0161om hranom, nultu regeneraciju mi\u0161i\u0107a i prerano <a href=\"https:\/\/gymbeam.hr\/blog\/imate-li-dug-sna-vas-mozak-ga-vraca-preuranjenim-starenjem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>starenje mozga<\/strong><\/a><strong>.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to brinuti o snu?<\/h4>\n\n\n\n<p>Zanemarivanje higijene spavanja tako\u0111er je povezano s kroni\u010dnim bolestima kao \u0161to su <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/mark><\/sup>:<\/p>\n\n\n\n<p>\u2764\ufe0fSr\u010dane bolesti<\/p>\n\n\n\n<p>\ud83d\ude37Bolesti bubrega<\/p>\n\n\n\n<p>\ud83e\ude78Visoki krvni tlak<\/p>\n\n\n\n<p>\ud83c\udf6dDijabetes<\/p>\n\n\n\n<p>\ud83e\udde0Mo\u017edani udar<\/p>\n\n\n\n<p>\ud83e\udd53Pretilost<\/p>\n\n\n\n<p>\ud83d\ude1eProblemi s mentalnim zdravljem, uklju\u010duju\u0107i depresiju<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom spavanja u tijelu se odvijaju popravci i odr\u017eavanje. Mozak se <strong>\u010disti od toksina, hormoni se resetiraju, a stanice se same popravljaju.<\/strong> Ako skratite ovaj proces, va\u0161 se unutarnji sustav postupno uru\u0161ava. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovu smo temu detaljnije obradili u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>\u0160to se doga\u0111a s va\u0161im tijelom kada ne spavate dovoljno?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cilj<\/h4>\n\n\n\n<p><strong>\ud83c\udfc1<\/strong>7 \u2013 9 sati kvalitetnog i neprekinutog sna svake no\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to dobivam od zdravog sna?<\/h4>\n\n\n\n<p>\u2b06\ufe0f bolje raspolo\u017eenje, pozitivan utjecaj na zdravlje srca i metabolizam, bolja pa\u017enja i pam\u0107enje, odr\u017eavanje zdrave te\u017eine, bolja otpornost na bolesti, energi\u010dniji osje\u0107aj<\/p>\n\n\n\n<p>\u2b07\ufe0f smanjenje stresa, ni\u017ei rizik od kroni\u010dnih bolesti (dijabetes tipa 2, kardiovaskularne bolesti, visoki krvni tlak, mo\u017edani udar), manje umora <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/mark><\/sup><\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"700\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/11\/Snimka-obrazovky-2025-11-13-o-15.23.49-1-1124x700.png\" alt=\"Obratite pozornost na higijenu spavanja (oporavak)\" class=\"wp-image-747072\" title=\"Obratite pozornost na higijenu spavanja (oporavak)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Snimka-obrazovky-2025-11-13-o-15.23.49-1-1124x700.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Snimka-obrazovky-2025-11-13-o-15.23.49-1-400x249.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Snimka-obrazovky-2025-11-13-o-15.23.49-1-1536x957.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Snimka-obrazovky-2025-11-13-o-15.23.49-1.png 1920w\" 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\">4. Radite sa stresom (mentalno zdravlje)<\/h3>\n\n\n\n<p>Kratkotrajni stres, poput onog prije ispita ili javnog nastupa, koristan je i slu\u017ei kao na\u0161 poticaj. Me\u0111utim, to se <strong>zasigurno ne mo\u017ee re\u0107i za dugotrajni kroni\u010dni stres, na primjer, od posla, financija ili odnosa,<\/strong> koji traje mjesecima i godinama. U ovom slu\u010daju, stres postaje tihi ubojica, a stalno povi\u0161ene razine hormona stresa kortizola doslovno nagrizaju na\u0161e tijelo iznutra.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to upravljati stresom?<\/h4>\n\n\n\n<p>Kroni\u010dni stres mo\u017ee uzrokovati sljede\u0107e <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20 \u2013 21]<\/mark><\/sup>:<\/p>\n\n\n\n<p>\ud83e\ude78 pove\u0107ani krvni tlak <\/p>\n\n\n\n<p>\u2764\ufe0f ve\u0107i rizik od sr\u010danog udara ili ozbiljnog sr\u010danog doga\u0111aja<\/p>\n\n\n\n<p>\ud83e\udde0 ve\u0107i rizik od mo\u017edanog udara<\/p>\n\n\n\n<p>\ud83d\ude29 osje\u0107aji straha, ljutnje, tuge <\/p>\n\n\n\n<p>\ud83c\udf5f promjene u apetitu <\/p>\n\n\n\n<p>\ud83c\udfaf problemi s koncentracijom <\/p>\n\n\n\n<p>\ud83d\ude34 no\u0107ne more ili problemi sa spavanjem<\/p>\n\n\n\n<p>\ud83d\ude37 pogor\u0161anje kroni\u010dnih bolesti<\/p>\n\n\n\n<p>\ud83c\udf77 pove\u0107ana konzumacija alkohola ili droga<\/p>\n\n\n\n<p>\ud83e\udd15 fizi\u010dke reakcije (glavobolja, bol u tijelu, problemi sa \u017eelucem itd.)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cilj<\/h4>\n\n\n\n<p>\ud83c\udfc1 Prona\u0111ite funkcionalni izlaz. To mo\u017ee biti <a href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>meditacija<\/strong><\/a>, \u0161etnje prirodom, <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vjezbati-na-otvorenom-smanjenje-stresa-poboljsano-pamcenje-i-druge-prednosti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zelena vje\u017eba<\/strong><\/a><strong>,<\/strong> vje\u017ebe disanja, hobiji, vrijeme s prijateljima, trening <a href=\"https:\/\/gymbeam.hr\/blog\/plan-treninga-i-vjezbe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>snage<\/strong><\/a> ili bilo koji drugi sport. Na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/strong><\/a> mo\u017ee vam pomo\u0107i u upravljanju stresom.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to dobivam od upravljanja stresom?<\/h4>\n\n\n\n<p>\u2b06\ufe0f pobolj\u0161ani san, bolja kontrola \u0161e\u0107era u krvi, bolje upravljanje emocijama, op\u0107i osje\u0107aj dobrobiti<\/p>\n\n\n\n<p>\u2b07\ufe0f smanjeni krvni tlak, ni\u017ee razine kortizola (hormona stresa), smanjena upala, smanjena anksioznost <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[22]<\/span><\/mark><\/sup><\/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\">5. Izbjegavajte toksine (prevencija)<\/h3>\n\n\n\n<p>Ovo je jedna od najja\u010dih to\u010daka u pitanju dugovje\u010dnosti. Mo\u017eete vje\u017ebati, jesti zdravo ili meditirati, ali ako pu\u0161ite i pijete prekomjerne koli\u010dine alkohola, cijeli se trud \u010dini kao <strong>ga\u0161enje po\u017eara benzinom.<\/strong>   <\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/11\/iStock-1125247275-1124x750.jpg\" alt=\"Izbjegavajte toksine (prevencija)\" class=\"wp-image-747073\" title=\"Izbjegavajte toksine (prevencija)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/iStock-1125247275-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/iStock-1125247275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/iStock-1125247275.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Za\u0161to izbjegavati toksine?<\/h4>\n\n\n\n<p>Pitanje za\u0161to vi\u0161e nije o moraliziranju, ve\u0107 o \u010distim podacima i znanstvenim dokazima. Tvari poput droga, alkohola ili cigareta su <strong>dokazani karcinogeni i toksini<\/strong> koji izravno <strong>o\u0161te\u0107uju DNK i krvne \u017eile.<\/strong> Stoga sabotiraju svaki na\u0161 napor za zdraviji na\u010din \u017eivota. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Alkohol i pu\u0161enje povezani su s <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23 \u2013 24]<\/mark><\/sup>:<\/h5>\n\n\n\n<p>\ud83d\udeac\ud83c\udf77 <strong>kardiovaskularnim bolestima:<\/strong> visoki krvni tlak (hipertenzija), sr\u010dane bolesti (sr\u010dani udar, ishemijska bolest srca) i mo\u017edani udar<\/p>\n\n\n\n<p>\ud83d\udeac\ud83c\udf77 <strong>specifi\u010dnim vrstama raka:<\/strong> usta i grlo (\u017edrijelo), grkljan (glasnice), jednjak, jetra, debelo crijevo i rektum<\/p>\n\n\n\n<p>\ud83d\udeac\ud83c\udf77 <strong>oslabljenim imunolo\u0161kim sustavom:<\/strong> tijelo se lo\u0161ije bori protiv infekcija<\/p>\n\n\n\n<p>\ud83c\udf77 <strong>bolestima jetre:<\/strong> ciroza, masna jetra i alkoholni hepatitis<\/p>\n\n\n\n<p>\ud83c\udf77 <strong>zdravljem mozga i mentalnim zdravljem:<\/strong> demencija, problemi s u\u010denjem i pam\u0107enjem, smanjenje mozga, problemi s mentalnim zdravljem kao \u0161to su depresija i anksioznost, trovanje alkoholom, ozljede u nesre\u0107ama, nasilje i rizi\u010dno seksualno pona\u0161anje<\/p>\n\n\n\n<p>\ud83d\udeac <strong>bolestima plu\u0107a:<\/strong> KOPB (kroni\u010dna opstruktivna plu\u0107na bolest), emfizem i kroni\u010dni bronhitis<\/p>\n\n\n\n<p>\ud83d\udeac <strong>specifi\u010dnim vrstama raka:<\/strong> plu\u0107a, mokra\u0107nog mjehura, bubrega, vrata maternice, gu\u0161tera\u010de, \u017eeluca i akutne mijeloi\u010dne leukemije<\/p>\n\n\n\n<p>\ud83d\udeac <strong>o\u010dima i kostima:<\/strong> pove\u0107ani rizik od katarakte i ni\u017ea gusto\u0107a kostiju (rizik od prijeloma kuka)<\/p>\n\n\n\n<p>\ud83d\udeac <strong>dijabetes tipa 2:<\/strong> pu\u0161a\u010di imaju 30 \u2013 40 % ve\u0107i rizik od razvoja dijabetesa tipa 2 od nepu\u0161a\u010da <\/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<h4 class=\"wp-block-heading\">Cilj<\/h4>\n\n\n\n<p>\ud83c\udfc1Potpuno prestanite pu\u0161iti i smanjite konzumaciju alkohola na minimum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0160to dobivam od izbjegavanja toksina?<\/h4>\n\n\n\n<p>\u2b06\ufe0f regeneracija vitalnih organa (plu\u0107a, jetra, mozak), ja\u010di imunitet, produljeni \u017eivot<\/p>\n\n\n\n<p>\u2b07\ufe0f dramati\u010dno smanjenje krvnog tlaka, ni\u017ei rizik od sr\u010danog udara, mo\u017edanog udara i odre\u0111enih vrsta raka <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23 \u2013 24]<\/mark><\/sup><\/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=\"Dodatni_savjet_Upoznajte_svoje_gene\"><\/span>Dodatni savjet: Upoznajte svoje gene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sjajan dodatak cjelokupnoj dugovje\u010dnosti mogu biti <a href=\"https:\/\/gymbeam.com\/diagnostic-tests\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>DNK testovi<\/strong><\/a><strong>,<\/strong> koji vam poma\u017eu razumjeti kako je va\u0161 organizam programiran. Oni otkrivaju genetske <strong>predispozicije za bolesti, obradu hranjivih tvari, upravljanje stresom i oporavak.<\/strong> Zahvaljuju\u0107i njima, mo\u017eete prilagoditi svoju prehranu, dodatke prehrani i trening to\u010dno prema svojim potrebama. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oni su tako\u0111er izvrstan alat za prevenciju bolesti i motivaciju za pobolj\u0161anje va\u0161eg na\u010dina \u017eivota. Pokazuju \u0161to je va\u0161em tijelu potrebno za dugovje\u010dnost, poma\u017eu predvidjeti rizike i daju poticaj zdravijim navikama za dulji, vitalniji i energi\u010dniji \u017eivot. <\/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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e putovanje prema dugovje\u010dnosti ne po\u010dinje u budu\u0107nosti, <strong>ve\u0107 danas.<\/strong> Va\u017ena stvar kod dugovje\u010dnosti je da se oslanja na biomarkere, mjerljive pokazatelje na\u0161eg zdravlja na koje mo\u017eemo utjecati. To nije samo na\u010din da \u017eivite zdravije, ve\u0107 <g id=\"gid_1\">u\u010dinkovit alat za po\u010detak upravljanja svojim zdravljem<\/g> i sustavno smanjenje rizika da \u0107ete biti jo\u0161 jedan broj u statistici smrtnosti od bolesti uzrokovanih na\u010dinom \u017eivota. Trenutna znanja utiru nam put prema dugovje\u010dnosti, ali <strong>kona\u010dna odluka je na nama.<\/strong> Odaberite jedan stup gdje smatrate da imate najvi\u0161e prostora za napredak i napravite <strong>jednu malu promjenu danas.<\/strong> Va\u0161a budu\u0107a verzija \u0107e vam biti zahvalna!   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/protiv-starenja\" 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/protiv-stresa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAnti-Stress\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>Dulji i kvalitetniji \u017eivot? Dugovje\u010dnost se temelji na 5 osnovnih stupova koje svatko mo\u017ee uklju\u010diti u svoju dnevnu rutinu. Pro\u010ditajte kako jednostavne promjene u prehrani, vje\u017ebanju i spavanju mogu utjecati na va\u0161e zdravlje u godinama koje dolaze.   <\/p>\n","protected":false},"author":120,"featured_media":749558,"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":[135],"tags":[7328,7364,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-749555","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-san-hr","9":"tag-stres-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>Dugovje\u010dnost: Kako smanjiti rizik od bolesti uzrokovanih na\u010dinom \u017eivota i \u017eivjeti dulje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako \u017eivjeti dulje i kvalitetnije? 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