{"id":751895,"date":"2026-02-10T10:42:05","date_gmt":"2026-02-10T09:42:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=751895"},"modified":"2026-02-10T10:42:13","modified_gmt":"2026-02-10T09:42:13","slug":"dolgozivost-kako-zmanjsati-tveganje-za-bolezni-zivljenjskega-sloga-in-ziveti-dlje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/dolgozivost-kako-zmanjsati-tveganje-za-bolezni-zivljenjskega-sloga-in-ziveti-dlje\/","title":{"rendered":"Dolgo\u017eivost: Kako zmanj\u0161ati tveganje za bolezni \u017eivljenjskega sloga in \u017eiveti dlje?"},"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\/dolgozivost-kako-zmanjsati-tveganje-za-bolezni-zivljenjskega-sloga-in-ziveti-dlje\/#Kaj_torej_pomeni_%E2%80%9Eskrbeti_zase%E2%80%9C\" title=\"Kaj torej pomeni \u201eskrbeti zase\u201c?\">Kaj torej pomeni \u201eskrbeti zase\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.si\/blog\/dolgozivost-kako-zmanjsati-tveganje-za-bolezni-zivljenjskega-sloga-in-ziveti-dlje\/#5_osnovnih_stebrov_dolgozivosti\" title=\"5 osnovnih stebrov dolgo\u017eivosti\">5 osnovnih stebrov dolgo\u017eivosti<\/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\/dolgozivost-kako-zmanjsati-tveganje-za-bolezni-zivljenjskega-sloga-in-ziveti-dlje\/#Bonus_nasvet_Spoznajte_svoje_gene\" title=\"Bonus nasvet: Spoznajte svoje gene\">Bonus nasvet: Spoznajte 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.si\/blog\/dolgozivost-kako-zmanjsati-tveganje-za-bolezni-zivljenjskega-sloga-in-ziveti-dlje\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce gledate ve\u010derne novice ali berete novice na spletu, se boste verjetno strinjali, da vsak dan vidimo prakti\u010dno enak scenarij. Ne glede na to, ali gre za tragi\u010dne prometne nesre\u010de, nasilne kriminalne primere, po\u017eare, poplave ali vojne konflikte. Ti dogodki pogosto prevladujejo v naslovnicah in v najbolj gledanih terminih. Mnogi od nas tako dobijo ob\u010dutek, da bi se, \u010de \u017eelimo <a href=\"https:\/\/gymbeam.si\/blog\/kljuc-do-dolgega-zivljenja-znanstveniki-predstavili-8-nasvetov-kako-ziveti-do-24-let-dlje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eiveti dlje<\/strong><\/a><strong>,<\/strong> morali zate\u010di pod posteljo in se izogniti vsemu, kar nas \u010daka v zunanjem svetu. Toda ali ste vedeli, da ve\u010dina ljudi <strong>ne umre zaradi teh dramati\u010dnih dogodkov?<\/strong>             <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po podatkih Svetovne zdravstvene organizacije (WHO),<\/strong> ljudje po vsem svetu umirajo predvsem zaradi tihih in po\u010dasi napredujo\u010dih bolezni \u017eivljenjskega sloga:<\/p>\n\n\n\n<p>\u26d4\ufe0f Samo leta 2021 so neprenosljive bolezni in bolezni \u017eivljenjskega sloga terjale ve\u010d kot 43 milijonov \u017eivljenj, kar predstavlja 75% vseh smrti po svetu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<p>\u26d4\ufe0f Bolezni srca in o\u017eilja so odgovorne za skoraj <strong>20 milijonov \u017eivljenj letno.<\/strong> Za primerjavo, to je podobno \u0161tevilu smrti, ki jih je povzro\u010dila prva svetovna vojna, ki je trajala 4 leta in je bila eden najsmrtonosnej\u0161ih konfliktov v \u010dlove\u0161ki zgodovini. <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 letno vzame pribli\u017eno 10 milijonov \u017eivljenj. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/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 podlagi teh podatkov lahko re\u010demo, da je na\u0161 <strong>najve\u010dji sovra\u017enik tiha epidemija bolezni srca, raka, sladkorne bolezni tipa 2 in kroni\u010dnih plju\u010dnih bolezni. <\/strong>Dobra novica je, da dana\u0161nji \u010das prina\u0161a spodoben <a href=\"https:\/\/gymbeam.si\/blog\/kljuc-do-dolgega-zivljenja-znanstveniki-predstavili-8-nasvetov-kako-ziveti-do-24-let-dlje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>nabor ukrepov in mo\u017enosti<\/strong><\/a><strong>,<\/strong> s katerimi lahko bistveno zmanj\u0161amo tveganje za prezgodnjo smrt zaradi zgoraj omenjenih vzrokov. Odgovor je dolgo\u017eivost. \u010ce \u017eelite <strong>\u017eiveti dlje, bolje in v dobrem zdravju<\/strong> ter ste za to pripravljeni nekaj narediti, ste na pravem mestu!<\/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=\"36685,42895,81166,85342,106516,108928\" ><\/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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kaj_torej_pomeni_%E2%80%9Eskrbeti_zase%E2%80%9C\"><\/span>Kaj torej pomeni \u201eskrbeti zase\u201c?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z vidika dolgo\u017eivosti <a href=\"https:\/\/gymbeam.si\/blog\/self-care-kako-skrbeti-zase-in-biti-v-zivljenju-bolj-zadovoljen\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skrb<\/strong><\/a> za na\u0161e zdravje <strong>ne pomeni prodati stanovanja in se preseliti v telovadnico, \u0161teti vsak list solate, \u017eve\u010diti ohrovt namesto \u017eve\u010dilnega gumija ali be\u017eati pred pico, kot da bi bila sam hudi\u010d.<\/strong> Pri dolgo\u017eivosti ne gre za popolnost, temve\u010d za to, kako dobro obvladujemo tveganje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ve\u010dino zgoraj omenjenih smrti je mogo\u010de prepre\u010diti.<\/strong> Skrb zase pomeni aktivno poseganje v procese, ki dokazano ubijajo. Zato moramo razumeti, da na na\u0161e zdravstveno obdobje (dol\u017eina zdravega \u017eivljenja) in \u017eivljenjsko dobo (skupna dol\u017eina \u017eivljenja) <strong>neposredno vplivajo merljivi kazalniki na\u0161ega zdravja.<\/strong> Zdravje ni abstrakten pojem. Predstavlja ga nabor klju\u010dnih kazalnikov (biomarkerjev), ki dolo\u010dajo na\u0161o usodo. Katere kazalnike svojega telesa bi torej morali spremljati?    <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/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\ufe0f Zdravje srca in o\u017eilja:<\/strong> krvni tlak, \u201eslab\u201c LDL holesterol, \u201edober\u201c HDL holesterol in trigliceridi (krvne ma\u0161\u010dobe), sr\u010dni utrip in ritem.<\/li>\n\n\n\n<li><strong>\ud83d\udd0b Metabolno zdravje:<\/strong> raven krvnega sladkorja (glikemija), ob\u010dutljivost na inzulin in visceralna (trebu\u0161na) ma\u0161\u010doba.<\/li>\n\n\n\n<li><strong>\ud83d\udcaa Telesna sestava:<\/strong> odstotek ma\u0161\u010dobe in mi\u0161ic v telesu, ITM in razmerje med pasom in boki (WHR), ki so kazalniki presnovnega sindroma, nekak\u0161ne kombinacije dejavnikov tveganja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce povzamemo: \u010de ste stari okoli 30 let, imate debelost, visok krvni tlak, slab holesterol in je va\u0161 kro\u017enik prete\u017eno sestavljen iz nezdrave hrane, se <strong>va\u0161a mo\u017enost za dolgo in zdravo \u017eivljenje dramati\u010dno zmanj\u0161a.<\/strong> Dobra novica je, da lahko \u0161e vedno <strong>na vse to vplivate, dolgo\u017eivost pa je orodje 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 omenjene kazalnike neposredno vpliva naslednjih 5 stebrov. Prizadevanje za njihovo spo\u0161tovanje lahko dolo\u010di, ali boste <strong>pri 70 letih aktiven kolesar,<\/strong> kot o\u010de va\u0161ega soseda, ki u\u017eiva \u017eivljenje kljub visoki starosti, ali pa bo va\u0161 skoraj vsakodnevni program <strong>doziranje tablet, obiski zdravnikov in prito\u017eevanje nad bole\u010dinami v hrbtu.<\/strong> \u010ce sploh.<\/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_stebrov_dolgozivosti\"><\/span>5 osnovnih stebrov dolgo\u017eivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tukaj je 5 podro\u010dij \u017eivljenjskega sloga, ki imajo najve\u010dji vpliv na va\u0161e dejavnike tveganja in dol\u017eino zdravega \u017eivljenja.<\/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. Gibajte se, ker ljudje nismo drevesa (Gibanje)<\/h3>\n\n\n\n<p>Sede\u010di \u017eivljenjski slog je v dana\u0161njem \u010dasu nova oblika kajenja. Na\u0161e telo je naravno zasnovano za gibanje in \u010de ga ne izvajamo, se stanje telesa naravno poslab\u0161uje, podobno kot avto, ki ve\u010dinoma stoji v 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\">Zakaj se gibati?<\/h4>\n\n\n\n<p>Prekomerno sedenje \u010dez dan je neposredno povezano z bistveno ve\u010djim tveganjem za: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[19]<\/mark><\/sup><\/p>\n\n\n\n<p>\u2764\ufe0f bolezni srca<\/p>\n\n\n\n<p>\u271d\ufe0f raka in splo\u0161no umrljivost<\/p>\n\n\n\n<p><strong>\ud83d\udd0b<\/strong> presnovne motnje (sladkorna bolezen tipa 2, hipertenzija, dislipidemija)<\/p>\n\n\n\n<p>\ud83e\uddb4 mi\u0161i\u010dno-skeletne motnje (bole\u010dine v sklepih, izguba kostne mase, izguba mi\u0161i\u010dne mase)<\/p>\n\n\n\n<p>\ud83d\ude1e depresijo<\/p>\n\n\n\n<p>\ud83e\udde0 kognitivne motnje<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vadba je naju\u010dinkovitej\u0161i znani na\u010din za <strong>pove\u010danje<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ob\u010dutljivosti na inzulin<\/strong><\/a><strong>. <\/strong>Mi\u0161ice se nau\u010dijo sprejemati glukozo <strong>neposredno iz krvi<\/strong> (tudi brez prisotnosti inzulina), kar takoj <strong>zmanj\u0161a raven krvnega sladkorja. Hkrati razbremeni trebu\u0161no slinavko, <\/strong>saj so izkori\u0161\u010dene mi\u0161ice opravile del njenega dela. Celoten mehanizem nato slu\u017ei kot klju\u010dna preventiva pred tveganjem za razvoj sladkorne bolezni 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\udfc1 Vsaj <strong>150 minut zmerno intenzivne telesne dejavnosti ali 75 minut visoko intenzivne dejavnosti tedensko.<\/strong> To je 22 minut gibanja dnevno ali 30 minut 5 dni v tednu. To je seveda le nujni minimum. Idealno je, da <strong>kombinirate vadbo za mo\u010d z vzdr\u017eljivostno vadbo<\/strong> in se ukvarjate z dejavnostmi, ki vas veselijo. Tako boste dosegli najbolj\u0161i napredek na tem podro\u010dju. Pri tem vam lahko pomaga \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-telovaditi-doma-in-pri-tem-vztrajati-preprosti-nasveti-ki-vam-bodo-pomagali-pri-tem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako za\u010deti vaditi doma in pri tem vztrajati? Preprosti nasveti, ki vam bodo pomagali<\/strong><\/a>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/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\">Kaj pridobimo z gibanjem?<\/h4>\n\n\n\n<p>\u2b06\ufe0f bolj\u0161e razpolo\u017eenje, bolj\u0161e kognitivne funkcije (spomin, koncentracija, pozornost), pozitiven vpliv na imunski sistem, izbolj\u0161ana kakovost spanja, bolj\u0161a raven krvnega sladkorja, pozitiven u\u010dinek na sprostitev, bolj\u0161a gibljivost in ravnote\u017eje, pridobivanje mi\u0161i\u010dne mase, bolj\u0161a kostna gostota<\/p>\n\n\n\n<p>\u2b07\ufe0f ni\u017eji krvni tlak, manj\u0161e tveganje za sladkorno bolezen tipa 2, manj visceralne ma\u0161\u010dobe, manj\u0161e tveganje za bolezni srca in o\u017eilja ter razli\u010dne vrste raka, manj\u0161e tveganje za umrljivost zaradi vseh vzrokov <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 stebrov dolgo\u017eivosti\" class=\"wp-image-747068\" title=\"5 osnovnih stebrov dolgo\u017eivosti\" 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. Jejmo resni\u010dno hranljivo hrano (Prehrana)<\/h3>\n\n\n\n<p>Kar zadeva prehrano, so najve\u010dji problem za dolgo\u017eivost <a href=\"https:\/\/gymbeam.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>visoko predelana \u017eivila<\/strong><\/a><strong>.<\/strong> Pogosto so <strong>polna ma\u0161\u010dob, soli, sladkorja in drugih sestavin, ki so neposredno povezane z zdravstvenimi te\u017eavami, ki jih je mogo\u010de prepre\u010diti.<\/strong> Upreti se jim ni enostavno, predvsem zato, ker njihova privla\u010dna sestava <strong>vara na\u0161e mo\u017egane, ki kri\u010dijo po ve\u010d, medtem ko na\u0161e telo kli\u010de po hranilih.<\/strong> Tako kot takrat, ko odprete \u010dokolado in si mislite \u201esamo en ko\u0161\u010dek\u201c&#8230; in kmalu pojeste celo tablico, medtem ko va\u0161i mo\u017egani pojejo 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\">Zakaj jesti bolj zdravo?<\/h4>\n\n\n\n<p>Prehrana je najmo\u010dnej\u0161e orodje za nadzor <strong>telesne te\u017ee,<\/strong> <strong>vnetnih procesov, holesterola in krvnega sladkorja.<\/strong> Kar jeste, neposredno vpliva na biomarkerje, ki jih meri va\u0161 zdravnik. Tukaj veljajo preprosta 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\udfc1Osredoto\u010dite se na resni\u010dno, minimalno predelano hrano v obliki kompleksnih obrokov s popolno zastopanostjo vseh pomembnih hranil v obliki <strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beljakovin<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ogljikovih hidratov<\/strong><\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zdravih ma\u0161\u010dob.<\/strong><\/a> \u010ce se \u017eelite nau\u010diti, kako to storiti, vam bo pomagal \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti zdravo jesti<\/strong><\/a><strong>.<\/strong><\/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\">Kaj pridobimo z zdravo prehrano?<\/h4>\n\n\n\n<p>\u2b06\ufe0f bolj zdrava ko\u017ea, zobje in o\u010di, bolj\u0161a imunost in zdravje kosti, optimalno delovanje prebavnega sistema, zdrava te\u017ea <\/p>\n\n\n\n<p>\u2b07\ufe0f manj\u0161e tveganje za bolezni srca in o\u017eilja, sladkorno bolezen tipa 2 in nekatere vrste raka, zni\u017eanje holesterola, ni\u017eji krvni tlak in te\u017ea <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas mu\u010dita visok krvni tlak ali holesterol, ne spreglejte na\u0161ih \u010dlankov:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj povzro\u010da visok krvni tlak in kako ga zni\u017eati?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj povzro\u010da visok holesterol in kako ga lahko zni\u017eate?<\/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. Bodite pozorni na higieno spanja (Regeneracija)<\/h3>\n\n\n\n<p>Medtem ko <a href=\"https:\/\/gymbeam.si\/blog\/ali-je-mogoce-ustaviti-staranje-kako-se-znanost-in-sodobna-medicina-spopadata-z-biolosko-starostjo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>milijarderji vlagajo<\/strong><\/a> velike koli\u010dine finan\u010dnih sredstev v boj proti staranju, <strong>spanje ostaja eno najbolj\u0161ih in brezpla\u010dnih orodij<\/strong> <a href=\"https:\/\/gymbeam.si\/proti-staranju\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dolgo\u017eivosti.<\/strong><\/a> Vendar pa je njegov pomen precej podcenjen, zlasti v dana\u0161njem \u010dasu. Pomanjkanje spanja pomeni poru\u0161ene hormone, vi\u0161ji kortizol (stres), neobvladljive \u017eelje po nezdravi hrani, ni\u010dno regeneracijo mi\u0161ic in prezgodnje <a href=\"https:\/\/gymbeam.si\/blog\/ali-vam-primanjkuje-spanja-vasi-mozgani-to-odplacujejo-s-prezgodnjim-staranjem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>staranje mo\u017eganov<\/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\">Zakaj skrbeti za spanje?<\/h4>\n\n\n\n<p>Zanemarjanje higiene spanja je povezano tudi s kroni\u010dnimi boleznimi, kot so: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<p>\u2764\ufe0f Bolezni srca<\/p>\n\n\n\n<p>\ud83d\ude37 Bolezni ledvic<\/p>\n\n\n\n<p>\ud83e\ude78 Visok krvni tlak<\/p>\n\n\n\n<p>\ud83c\udf6d Sladkorna bolezen<\/p>\n\n\n\n<p>\ud83e\udde0 Mo\u017eganska kap<\/p>\n\n\n\n<p>\ud83e\udd53 Debelost<\/p>\n\n\n\n<p>\ud83d\ude1e Te\u017eave z du\u0161evnim zdravjem, vklju\u010dno z depresijo<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med spanjem potekata popravilo in vzdr\u017eevanje v telesu. Mo\u017egani se <strong>o\u010distijo toksinov, hormoni se ponastavijo in celice se popravijo.<\/strong> \u010ce ta proces skraj\u0161ate, se va\u0161 notranji sistem postopoma sesuje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To temo smo podrobneje obravnavali v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\"><strong>Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj?<\/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 ur kakovostnega in neprekinjenega spanca vsako no\u010d.<\/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\">Kaj pridobimo z zdravim spanjem?<\/h4>\n\n\n\n<p>\u2b06\ufe0f bolj\u0161e razpolo\u017eenje, pozitiven vpliv na zdravje srca in presnovo, bolj\u0161a pozornost in spomin, ohranjanje zdrave telesne te\u017ee, bolj\u0161a odpornost proti boleznim, bolj energi\u010den ob\u010dutek<\/p>\n\n\n\n<p>\u2b07\ufe0f zmanj\u0161anje stresa, manj\u0161e tveganje za kroni\u010dne bolezni (sladkorna bolezen tipa 2, bolezni srca in o\u017eilja, visok krvni tlak, mo\u017eganska kap), manj utrujenosti <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/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=\"Bodite pozorni na higieno spanja (Regeneracija)\" class=\"wp-image-747072\" title=\"Bodite pozorni na higieno spanja (Regeneracija)\" 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. Obvladujte stres (Du\u0161evno zdravje)<\/h3>\n\n\n\n<p>Kratkoro\u010dni stres, na primer pred izpitom ali javnim nastopom, je koristen in slu\u017ei kot pospe\u0161evalec. Vendar pa tega <strong>zagotovo ne moremo re\u010di za dolgotrajni kroni\u010dni stres, na primer zaradi dela, financ ali odnosov,<\/strong> ki traja mesece in leta. V tem primeru stres postane tihi ubijalec, nenehno povi\u0161ane ravni stresnega hormona kortizola pa dobesedno razjedajo na\u0161e telo od znotraj.<\/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\">Zakaj obvladovati stres?<\/h4>\n\n\n\n<p>Kroni\u010dni stres lahko povzro\u010di naslednje: <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 povi\u0161an krvni tlak <\/p>\n\n\n\n<p>\u2764\ufe0f ve\u010dje tveganje za sr\u010dni infarkt ali resen dogodek povezan z delovanjem srca<\/p>\n\n\n\n<p>\ud83e\udde0 ve\u010dje tveganje za mo\u017egansko kap<\/p>\n\n\n\n<p>\ud83d\ude29 ob\u010dutki strahu, jeze, \u017ealosti <\/p>\n\n\n\n<p>\ud83c\udf5f spremembe apetita <\/p>\n\n\n\n<p>\ud83c\udfaf te\u017eave s koncentracijo <\/p>\n\n\n\n<p>\ud83d\ude34 no\u010dne more ali te\u017eave s spanjem<\/p>\n\n\n\n<p>\ud83d\ude37 poslab\u0161anje kroni\u010dnih bolezni<\/p>\n\n\n\n<p>\ud83c\udf77 pove\u010dana poraba alkohola ali drog<\/p>\n\n\n\n<p>\ud83e\udd15 fizi\u010dne reakcije (glavobol, bole\u010dine v telesu, te\u017eave z \u017eelodcem 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 Poi\u0161\u010dite funkcionalni ventil. To je lahko <a href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>meditacija<\/strong><\/a>, sprehodi v naravi, <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-vaditi-na-prostem-zmanjsanje-stresa-izboljsanje-spomina-in-ostale-koristi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zelena vadba<\/strong><\/a><strong>,<\/strong> dihalne vaje, hobiji, \u010das s prijatelji, <a href=\"https:\/\/gymbeam.si\/blog\/vadba-in-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>trening<\/strong><\/a> mo\u010di ali kateri koli drug \u0161port. Na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/strong><\/a> vam lahko pomaga obvladati stres.  <\/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\">Kaj pridobimo z obvladovanjem stresa?<\/h4>\n\n\n\n<p>\u2b06\ufe0f izbolj\u0161an spanec, bolj\u0161i nadzor krvnega sladkorja, bolj\u0161e obvladovanje \u010dustev, splo\u0161no dobro po\u010dutje<\/p>\n\n\n\n<p>\u2b07\ufe0f zni\u017ean krvni tlak, ni\u017eje ravni kortizola (stresnega hormona), zmanj\u0161ano vnetje, zmanj\u0161ana anksioznost <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/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. Izogibajte se toksinom (Preventiva)<\/h3>\n\n\n\n<p>To je ena najmo\u010dnej\u0161ih to\u010dk pri vpra\u0161anju dolgo\u017eivosti. Lahko telovadite, se zdravo prehranjujete ali meditirate, toda \u010de kadite in pretirano u\u017eivate alkohol, se celoten trud zdi kot <strong>ga\u0161enje po\u017eara z bencinom.<\/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=\"Izogibajte se toksinom (Preventiva)\" class=\"wp-image-747073\" title=\"Izogibajte se toksinom (Preventiva)\" 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\">Zakaj se izogibati toksinom?<\/h4>\n\n\n\n<p>Vpra\u0161anje &#8220;zakaj&#8221; ni vezano na moraliziranje, temve\u010d na \u010diste podatke in znanstvene dokaze. Snovi, kot so droge, alkohol ali cigarete, so <strong>dokazano rakotvorne in toksi\u010dne,<\/strong> ki neposredno <strong>po\u0161kodujejo DNK in krvne \u017eile.<\/strong> Tako sabotirajo vsa na\u0161a prizadevanja za bolj zdrav \u017eivljenjski slog.<\/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 in kajenje sta povezana z: <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>boleznimi srca in o\u017eilja:<\/strong> visok krvni tlak (hipertenzija), bolezni srca (sr\u010dni infarkt, ishemi\u010dna bolezen srca) in mo\u017eganska kap<\/p>\n\n\n\n<p>\ud83d\udeac\ud83c\udf77 <strong>specifi\u010dnimi vrstami raka:<\/strong> usta in \u017erelo (\u017erelo), grlo (glasilke), po\u017eiralnik, jetra, debelo \u010drevo in danka<\/p>\n\n\n\n<p>\ud83d\udeac\ud83c\udf77 <strong>oslabljenim imunskim sistemom:<\/strong> telo se slab\u0161e bori proti oku\u017ebam<\/p>\n\n\n\n<p>\ud83c\udf77 <strong>boleznimi jeter:<\/strong> ciroza, zama\u0161\u010dena jetra in alkoholni hepatitis<\/p>\n\n\n\n<p>\ud83c\udf77 <strong>mo\u017egani in du\u0161evnim zdravjem:<\/strong> demenca, te\u017eave z u\u010denjem in spominom, kr\u010denje mo\u017eganov, te\u017eave z du\u0161evnim zdravjem, kot so depresija in anksioznost, zastrupitev z alkoholom, po\u0161kodbe v nesre\u010dah, nasilje in tvegano spolno vedenje<\/p>\n\n\n\n<p>\ud83d\udeac <strong>plju\u010dnimi boleznimi:<\/strong> KOPB (kroni\u010dna obstruktivna plju\u010dna bolezen), emfizem in kroni\u010dni bronhitis<\/p>\n\n\n\n<p>\ud83d\udeac <strong>specifi\u010dnimi vrstami raka:<\/strong> plju\u010da, mehur, ledvice, materni\u010dni vrat, trebu\u0161na slinavka, \u017eelodec in akutna mieloi\u010dna levkemija<\/p>\n\n\n\n<p>\ud83d\udeac <strong>o\u010dmi in kostmi:<\/strong> pove\u010dano tveganje za sivo mreno in ni\u017ejo kostno gostoto (tveganje za zlome kolka)<\/p>\n\n\n\n<p>\ud83d\udeac <strong>sladkorno boleznijo tipa 2: <\/strong> kadilci imajo 30\u201340% ve\u010dje tveganje za razvoj sladkorne bolezni tipa 2 kot nekadilci<\/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\udfc1 Popolnoma prenehajte kaditi in zmanj\u0161ajte u\u017eivanje alkohola.<\/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\">Kaj pridobimo z izogibanjem toksinom?<\/h4>\n\n\n\n<p>\u2b06\ufe0f regeneracija vitalnih organov (plju\u010da, jetra, mo\u017egani), mo\u010dnej\u0161a imunost, podalj\u0161ano \u017eivljenje<\/p>\n\n\n\n<p>\u2b07\ufe0f dramati\u010dno zni\u017eanje krvnega tlaka, manj\u0161e tveganje za sr\u010dni infarkt, mo\u017egansko kap in nekatere vrste 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=\"Bonus_nasvet_Spoznajte_svoje_gene\"><\/span>Bonus nasvet: Spoznajte svoje gene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odli\u010den dodatek k splo\u0161ni dolgo\u017eivosti so lahko <a href=\"https:\/\/gymbeam.si\/dnk-testi\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>DNK testi<\/strong><\/a><strong>,<\/strong> ki vam pomagajo razumeti, kako je programiran va\u0161 organizem. Razkrivajo genetske <strong>predispozicije za bolezni, presnovo hranil, obvladovanje stresa in regeneracijo.<\/strong> Zahvaljujo\u010d njim lahko svojo prehrano, dopolnila in trening prilagodite to\u010dno svojim potrebam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So tudi odli\u010den pripomo\u010dek za prepre\u010devanje bolezni in motivacijo za izbolj\u0161anje \u017eivljenjskega sloga. Poka\u017eejo, kaj va\u0161e telo potrebuje za dolgo\u017eivost, pomagajo napovedati tveganja in dajejo zagon za bolj zdrave navade za dalj\u0161e, bolj vitalno in bolj energi\u010dno \u017eivljenje.<\/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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a pot do dolgo\u017eivosti se ne za\u010dne v prihodnosti, <strong>ampak danes.<\/strong> Pomembno pri dolgo\u017eivosti je, da se opira na biomarkerje, merljive kazalnike na\u0161ega zdravja, na katere lahko vplivamo. Ni le na\u010din za bolj zdravo \u017eivljenje, ampak <strong>u\u010dinkovito orodje za za\u010detek upravljanja va\u0161ega zdravja<\/strong> in sistemati\u010dno zmanj\u0161anje tveganja, da boste le \u0161e ena \u0161tevilka v statistiki umrljivosti zaradi bolezni \u017eivljenjskega sloga. Trenutno znanje nam utira pot do dolgo\u017eivosti, vendar <strong>je kon\u010dna odlo\u010ditev na nas.<\/strong> Izberite en steber, kjer \u010dutite najve\u010d prostora za izbolj\u0161ave, in naredite <strong>eno majhno spremembo \u017ee danes.<\/strong> Va\u0161 prihodnji jaz vam bo hvale\u017een!<\/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.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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/anti-stress\" 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>Dalj\u0161e in bolj\u0161e \u017eivljenje? Dolgo\u017eivost temelji na 5 osnovnih stebrih, ki jih lahko vsakdo vklju\u010di v svojo dnevno rutino. Preberite, kako lahko preproste spremembe v prehrani, vadbi in spanju vplivajo na va\u0161e zdravje v prihodnjih letih.<\/p>\n","protected":false},"author":120,"featured_media":751898,"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":[7335,7371,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-751895","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-stres-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Dolgo\u017eivost: Kako zmanj\u0161ati tveganje za bolezni \u017eivljenjskega sloga in \u017eiveti dlje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako \u017eiveti dlje in bolje? 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