{"id":52004,"date":"2024-04-21T00:35:53","date_gmt":"2024-04-20T22:35:53","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=52004"},"modified":"2024-04-20T15:57:00","modified_gmt":"2024-04-20T13:57:00","slug":"pet-jednoduchych-ale-ucinnych-tipu-jak-prodlouzit-vasi-zivotnost","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2024\/04\/21\/pet-jednoduchych-ale-ucinnych-tipu-jak-prodlouzit-vasi-zivotnost\/","title":{"rendered":"P\u011bt \u201ejednoduch\u00fdch, ale \u00fa\u010dinn\u00fdch\u201c tip\u016f, jak prodlou\u017eit va\u0161i \u017eivotnost"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<div class=\"elementor-element elementor-element-1fb4c2c elementor-widget elementor-widget-theme-post-content\" data-id=\"1fb4c2c\" data-element_type=\"widget\" data-widget_type=\"theme-post-content.default\">\n<div class=\"elementor-widget-container\">\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Historie na prvn\u00ed pohled<\/strong><\/span><\/p>\n<ul>\n<li><span>Jednoduch\u00e9 zm\u011bny mohou m\u00edt v\u00fdznamn\u00fd dopad na celkov\u00e9 zdrav\u00ed a d\u00e9lku \u017eivota. T\u00e9m\u011b\u0159 70 % lid\u00ed nap\u0159\u00ed\u010d p\u011bti generacemi uvedlo, \u017ee by se cht\u011bli do\u017e\u00edt 100 let, ale ne v p\u0159\u00edpad\u011b, \u017ee by m\u011bli \u0161patn\u00e9 zdrav\u00ed, byli z\u00e1t\u011b\u017e\u00ed pro svou rodinu nebo m\u011bli v\u00e1\u017en\u00fd kognitivn\u00ed pokles.<\/span><\/li>\n<li><span>Specialista na \u0161kolen\u00ed David Wiener na\u0161el p\u011bt \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak tohoto c\u00edle dos\u00e1hnout, po\u010d\u00ednaje udr\u017een\u00edm mozku aktivn\u00ed pomoc\u00ed her a koncentra\u010dn\u00edch cvi\u010den\u00ed, veden\u00edm den\u00edku vd\u011b\u010dnosti, ka\u017edodenn\u00edmi proch\u00e1zkami a spojen\u00edm s bl\u00edzk\u00fdmi.<\/span><\/li>\n<li><span>\u010cerstv\u00fd vzduch a slun\u00ed\u010dko mohou zlep\u0161it va\u0161i n\u00e1ladu a optimalizovat hladinu vitaminu D, co\u017e sni\u017euje riziko metabolick\u00e9ho syndromu, cukrovky 2. typu a srde\u010dn\u00edch onemocn\u011bn\u00ed. Sp\u00e1nek sni\u017euje riziko srde\u010dn\u00edch onemocn\u011bn\u00ed a mrtvice<\/span><\/li>\n<li><span>Chronick\u00fd stres m\u016f\u017ee v\u00e9st k nemocem, kter\u00e9 zkracuj\u00ed v\u00e1\u0161 \u017eivot. V\u0161eobecn\u011b se uzn\u00e1v\u00e1, \u017ee cvi\u010den\u00ed vede ke zdrav\u011bj\u0161\u00edmu \u017eivotu, ale cvi\u010den\u00ed v pozdn\u00edch rann\u00edch hodin\u00e1ch m\u016f\u017ee poskytnout v\u011bt\u0161\u00ed v\u00fdhody ne\u017e cvi\u010den\u00ed v jinou denn\u00ed dobu.<\/span><\/li>\n<li><span>Kter\u00e1koli z t\u011bchto p\u011bti jednoduch\u00fdch strategi\u00ed m\u016f\u017ee v\u00fdznamn\u011b ovlivnit va\u0161e celkov\u00e9 zdrav\u00ed a dlouhov\u011bkost. Snad nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem je v\u0161ak sn\u00ed\u017een\u00ed absorpce kyseliny linolov\u00e9 (LA), kter\u00e1 je p\u0159i nadm\u011brn\u00e9 konzumaci siln\u00fdm metabolick\u00fdm toxinem.<\/span><\/li>\n<\/ul>\n<p><span>Dlouhov\u011bkost a pramen ml\u00e1d\u00ed byly po stalet\u00ed st\u0159edem lidsk\u00e9ho my\u0161len\u00ed a experimentov\u00e1n\u00ed. Badatel\u00e9 jsou t\u00edmto t\u00e9matem fascinov\u00e1ni. Rychl\u00e9 vyhled\u00e1v\u00e1n\u00ed na PubMed ukazuje v\u00edce ne\u017e 62 000 v\u00fdsledk\u016f v\u00fdzkumn\u00fdch studi\u00ed obsahuj\u00edc\u00edch term\u00edn \u201edlouhov\u011bkost\u201c a v\u00edce ne\u017e 150 studi\u00ed uveden\u00fdch na ClinicalTrials.gov.<\/span><\/p>\n<p><span>Finan\u010dn\u00ed firma Edward Jones vydala v roce 2022 studii, kter\u00e1 se zeptala p\u011bti generac\u00ed Ameri\u010dan\u016f, zda se cht\u011bj\u00ed do\u017e\u00edt 100 let. T\u00e9m\u011b\u0159 70 % z nich odpov\u011bd\u011blo na ot\u00e1zku kladn\u011b, ale uvedli, \u017ee by necht\u011bli del\u0161\u00ed d\u00e9lku \u017eivota, pokud by jejich zdrav\u00ed bylo \u0161patn\u00e9, byli by z\u00e1t\u011b\u017e\u00ed pro svou rodinu nebo by jejich kognitivn\u00ed schopnosti byly v\u00e1\u017en\u011b naru\u0161eny. V\u011bdci napsali: &#8222;Skute\u010dn\u00e1 odpov\u011b\u010f na na\u0161i ot\u00e1zku se zd\u00e1 b\u00fdt: &#8218;Ano, ale z\u00e1le\u017e\u00ed na tom, abychom z\u016fstali zdrav\u00ed, anga\u017eovan\u00ed a odhodlan\u00ed&#8216;.&#8220;<\/span><\/p>\n<p><span>Zpr\u00e1va Edwarda Jonese uv\u00e1d\u00ed, \u017ee po\u010det lid\u00ed ve v\u011bku 65 a v\u00edce let se za posledn\u00edch 50 let t\u00e9m\u011b\u0159 ztrojn\u00e1sobil a o\u010dek\u00e1v\u00e1 se, \u017ee do roku 2050 dos\u00e1hne 86 milion\u016f. Zpr\u00e1va uv\u00e1d\u00ed, \u017ee s del\u0161\u00ed o\u010dek\u00e1vanou d\u00e9lkou \u017eivota a rostouc\u00edm po\u010dtem lid\u00ed odch\u00e1zej\u00edc\u00edch do d\u016fchodu je tato etapa \u017eivota mnohem d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e v p\u0159edchoz\u00edch desetilet\u00edch a m\u00e1 mnohem v\u011bt\u0161\u00ed soci\u00e1ln\u00ed a tr\u017en\u00ed dopady.<\/span><\/p>\n<p><span>Report\u00e9r z online magaz\u00ednu Express hovo\u0159il s Davidem Wienerem, tr\u00e9ninkov\u00fdm specialistou v aplikaci Freeletics pro kou\u010dov\u00e1n\u00ed fitness a \u017eivotn\u00edho stylu zalo\u017een\u00e9 na um\u011bl\u00e9 inteligenci. Pod\u011blil se o jednoduch\u00e9, ale \u00fa\u010dinn\u00e9 kroky, kter\u00e9 m\u016f\u017eete za\u010dlenit do sv\u00e9ho \u017eivotn\u00edho stylu, abyste dos\u00e1hli tohoto c\u00edle \u2013 \u017e\u00edt del\u0161\u00ed, zdrav\u011bj\u0161\u00ed a anga\u017eovan\u011bj\u0161\u00ed \u017eivot.<\/span><\/p>\n<p><span>Jednu v\u011bc, kterou v\u0161ak ne\u0159e\u0161il, byla strava. Jak je pops\u00e1no v \u201e\u00a0<\/span><a href=\"https:\/\/takecontrol.substack.com\/p\/linoleic-acid\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/takecontrol.substack.com\/p\/linoleic-acid\"><span>Kyselina linolov\u00e1 \u2013 nejni\u010div\u011bj\u0161\u00ed slo\u017eka ve va\u0161\u00ed strav\u011b<\/span><\/a><span>\u00a0\u201c, kyselina linolov\u00e1, omega-6 tuk, p\u016fsob\u00ed p\u0159i nadm\u011brn\u00e9 konzumaci jako metabolick\u00fd toxin.<\/span><\/p>\n<p><span>Pokud tedy chcete \u017e\u00edt dlouh\u00fd a zdrav\u00fd \u017eivot, toto by m\u011bl b\u00fdt v\u00e1\u0161 v\u00fdchoz\u00ed bod. P\u0159\u00edjem LA vy\u0161\u0161\u00ed ne\u017e 10 % s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed zp\u016fsob\u00ed probl\u00e9my. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b byste m\u011bli udr\u017eovat hodnotu v\u00fdrazn\u011b pod 5 %. Pokud jste konzumovali hodn\u011b LA, m\u011bli byste se ujistit, \u017ee p\u0159ij\u00edm\u00e1te dostatek vitam\u00ednu E, proto\u017ee chr\u00e1n\u00ed polynenasycen\u00e9 tuky jako LA p\u0159ed peroxidac\u00ed lipid\u016f. Poj\u010fme se tedy pod\u00edvat na Wienerovy n\u00e1vrhy, kter\u00e9 jsou v\u0161echny dobr\u00e9.<\/span><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Udr\u017eujte sv\u016fj mozek aktivn\u00ed a chytr\u00fd<\/strong><\/span><\/p>\n<p><span>Wiener naz\u00fdv\u00e1 udr\u017een\u00ed mozku v \u010dinnosti jedn\u00edm z \u201enejlep\u0161\u00edch zp\u016fsob\u016f\u201c, jak prodlou\u017eit d\u00e9lku \u017eivota a zachovat kognitivn\u00ed schopnosti. &#8222;V\u011b\u0159\u00ed se, \u017ee pomoc\u00ed ment\u00e1ln\u00edch cvi\u010den\u00ed m\u016f\u017eete zachovat jednotliv\u00e9 mozkov\u00e9 bu\u0148ky a stimulovat komunikaci mezi nimi, aby mohly pracovat efektivn\u011bji,&#8220; \u0159ekl Wiener Express. Pokra\u010doval,<\/span><\/p>\n<p><em><span>&#8222;Zat\u00edmco v\u011bt\u0161ina lid\u00ed z\u016fst\u00e1v\u00e1 du\u0161evn\u011b aktivn\u00ed a bd\u011bl\u00ed prost\u0159ednictv\u00edm sv\u00e9 pr\u00e1ce, u\u010den\u00ed se nov\u00e9 z\u00e1lib\u011b nebo dovednost, dobrovolnictv\u00ed nebo mentoring jsou dal\u0161\u00ed zp\u016fsoby, jak udr\u017eet mysl, a zvl\u00e1\u0161t\u011b u\u010den\u00ed jazyka se uk\u00e1zalo jako velmi prosp\u011b\u0161n\u00e9.&#8220;<\/span><\/em><\/p>\n<p><span>V\u00e1\u0161 mozek je jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch org\u00e1n\u016f ve va\u0161em t\u011ble. Tr\u00e9nink mozku, jako byste tr\u00e9novali sv\u00e9 t\u011blo, hraje d\u016fle\u017eitou roli v dlouhov\u011bkosti a nez\u00e1vislosti. P\u00e9\u010de o sv\u016fj mozek zahrnuje zapojen\u00ed do stimuluj\u00edc\u00edch \u010dinnost\u00ed, kter\u00e9 nejen rozproud\u00ed v\u00e1\u0161 mozek, ale tak\u00e9 v\u00e1m p\u0159inesou radost.<\/span><\/p>\n<p><span>Dr. Laurie Archbald-Pannone, l\u00e9ka\u0159ka geriatrick\u00e9 medic\u00edny a docentka medic\u00edny na University of Virginia, doporu\u010duje v\u00e9st si den\u00edk vd\u011b\u010dnosti, chodit na ka\u017edodenn\u00ed proch\u00e1zky a mimo jin\u00e9 se setk\u00e1vat s p\u0159\u00e1teli a rodinou.<\/span><\/p>\n<p><span>Dr. Denise Parkov\u00e1, profesorka a \u0159editelka v\u00fdzkumu v Centru pro vit\u00e1ln\u00ed dlouhov\u011bkost ve School of Behavioral Sciences na Texask\u00e9 univerzit\u011b v Dallasu, hovo\u0159ila pro \u010dasopis Forbes o studii, ve kter\u00e9 ona a jej\u00ed t\u00fdm nau\u010dili skupinu star\u0161\u00edch lid\u00ed dv\u011b nov\u00e9 \u010dinnosti \u2013 digit\u00e1ln\u00ed Fotografie a quilting.<\/span><\/p>\n<p><span>V\u011bdci zjistili, \u017ee dosp\u011bl\u00fdm se b\u011bhem t\u0159\u00ed m\u011bs\u00edc\u016f zlep\u0161ila pam\u011b\u0165. Park hovo\u0159il o nalezen\u00ed optim\u00e1ln\u00ed \u00farovn\u011b v\u00fdzvy k udr\u017een\u00ed zdrav\u00e9 mysli a poznamenal, \u017ee p\u0159\u00edli\u0161 mnoho je stresuj\u00edc\u00ed, ale p\u0159\u00edli\u0161 m\u00e1lo nepodpo\u0159\u00ed r\u016fst. &#8222;Kdy\u017e p\u0159id\u00e1te nov\u00e9 chov\u00e1n\u00ed, kter\u00e9 jste nikdy p\u0159edt\u00edm ned\u011blali, pom\u016f\u017ee to vytvo\u0159it nov\u00e9 nervov\u00e9 obvody, kter\u00e9 jsou vytvo\u0159eny tak, aby zvl\u00e1dly tuto v\u00fdzvu,&#8220; \u0159ekla.<\/span><\/p>\n<p><span>Hled\u00e1n\u00ed her, kter\u00e9 stimuluj\u00ed r\u016fzn\u00e9 funkce, m\u016f\u017ee tak\u00e9 pos\u00edlit v\u00e1\u0161 spole\u010densk\u00fd \u017eivot. Zapojen\u00ed se do stimulace mozkov\u00fdch aktivit s ostatn\u00edmi pom\u00e1h\u00e1 sn\u00ed\u017eit izolaci a mozkov\u00e1 cvi\u010den\u00ed v\u00e1m d\u00e1vaj\u00ed pocit kontroly a podporuj\u00ed vytv\u00e1\u0159en\u00ed nov\u00fdch mozkov\u00fdch spojen\u00ed.<\/span><\/p>\n<p><span>Dr. Zaldy Tan je odborn\u00edk na seniorskou p\u00e9\u010di a \u0159editel programu pam\u011bti a st\u00e1rnut\u00ed Cedars-Sinai. Tan identifikoval r\u016fzn\u00e9 typy mozkov\u00e9 aktivity, kter\u00e9 pom\u00e1haj\u00ed napadnout a procvi\u010dit va\u0161i mysl. Tan navrhuje hry, kter\u00e9 jsou n\u00e1ro\u010dn\u00e9:<\/span><\/p>\n<ul>\n<li><span>Verb\u00e1ln\u00ed pam\u011b\u0165, nap\u0159. B. k\u0159\u00ed\u017eovka<\/span><\/li>\n<li><span>Schopnost koncentrace, nap\u0159. B. prost\u0159ednictv\u00edm online mozkov\u00fdch her<\/span><\/li>\n<li><span>Vizu\u00e1ln\u011b-prostorov\u00e9 dovednosti pracovn\u00ed pam\u011bti, jako jsou: B. logick\u00e1 hra<\/span><\/li>\n<li><span>Hmatov\u00e9 dovednosti, kter\u00e9 vyu\u017e\u00edvaj\u00ed procedur\u00e1ln\u00ed pam\u011b\u0165, jako je pleten\u00ed nebo tvorba model\u016f<\/span><\/li>\n<li><span>Hmatov\u00e9, zrakov\u00e9, motorick\u00e9 a sluchov\u00e9 dovednosti, jako je tanec<\/span><\/li>\n<\/ul>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Vyjd\u011bte na \u010derstv\u00fd vzduch a u\u017eijte si slun\u00ed\u010dko<\/strong><\/span><\/p>\n<p><span>Nen\u00ed \u017e\u00e1dn\u00fdm tajemstv\u00edm, \u017ee pobyt venku je zdrav\u00fd. Wiener doporu\u010duje zahradni\u010den\u00ed a proch\u00e1zky, abyste mohli tr\u00e1vit v\u00edce \u010dasu venku a optimalizovat hladinu vitam\u00ednu D. Metaanal\u00fdza 28 studi\u00ed uk\u00e1zala, \u017ee srde\u010dn\u00ed onemocn\u011bn\u00ed, metabolick\u00fd syndrom a diabetes 2. typu jsou v\u00fdznamn\u011b sn\u00ed\u017eeny u lid\u00ed st\u0159edn\u00edho a star\u0161\u00edho v\u011bku s vysokou hladinou vitaminu D.<\/span><\/p>\n<p><span>Optim\u00e1ln\u00ed hladina vitaminu D tak\u00e9 podporuje zdravou funkci sval\u016f a imunitn\u00edho syst\u00e9mu a zdrav\u00ed kost\u00ed t\u00edm, \u017ee podporuje vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku v t\u011ble. Nicm\u00e9n\u011b v z\u00e1vislosti na tom, kde \u017eijete a na ro\u010dn\u00edm obdob\u00ed, nen\u00ed v\u017edy mo\u017en\u00e9 dostat se na \u010derstv\u00fd vzduch a u\u017e\u00edt si slunce.<\/span><\/p>\n<p><span>Je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, \u017ee dopl\u0148ky vitaminu D mohou pomoci zv\u00fd\u0161it hladinu vitaminu D v s\u00e9ru, ale nepokr\u00fdvaj\u00ed v\u0161e, co pot\u0159ebujete. Jak zd\u016fraz\u0148uje Wiener, slune\u010dn\u00ed sv\u011btlo tak\u00e9 ovliv\u0148uje v\u00e1\u0161 sp\u00e1nek, o \u010dem\u017e pojedn\u00e1m n\u00ed\u017ee. &#8222;Je to proto, \u017ee slune\u010dn\u00ed sv\u011btlo tak\u00e9 reguluje dal\u0161\u00ed hormon v t\u011ble, melatonin, kter\u00fd \u0159\u00edd\u00ed sp\u00e1nkov\u00fd cyklus,&#8220; \u0159\u00edk\u00e1 Wiener.<\/span><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Terapie \u010derven\u00fdm sv\u011btlem a bl\u00edzk\u00fdm infra\u010derven\u00fdm sv\u011btlem<\/strong><\/span><\/p>\n<p><span>Pokud slune\u010dn\u00ed svit nep\u0159ich\u00e1z\u00ed v \u00favahu, \u010derven\u00e9 a bl\u00edzk\u00e9 infra\u010derven\u00e9 sv\u011btlo, kter\u00e9 jsou podmno\u017einou p\u0159irozen\u00e9ho slune\u010dn\u00edho sv\u011btla, v\u00e1m mohou pomoci z\u00edskat n\u011bkter\u00e9 stejn\u00e9 v\u00fdhody. V\u00a0<\/span><a href=\"https:\/\/takecontrol.substack.com\/p\/red-light-near-infrared-light-therapy-benefits\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/takecontrol.substack.com\/p\/red-light-near-infrared-light-therapy-benefits\"><span>rozhovoru s Ari Whittenem<\/span><\/a><span>\u00a0, autorem knihy \u201eThe Ultimate Guide to Red Light Therapy\u201c, jsme prozkoumali funk\u010dnost a v\u00fdhody \u010derven\u00e9ho a infra\u010derven\u00e9ho sv\u011btla. Whitten m\u00e1 diplom z kineziologie, sportu a cvi\u010den\u00ed a v\u00edce ne\u017e 20 let se zab\u00fdv\u00e1 p\u0159\u00edrodn\u00edm zdrav\u00edm a v\u00fd\u017eivou.<\/span><\/p>\n<p><span>B\u011bhem n\u011bkolika posledn\u00edch desetilet\u00ed bylo publikov\u00e1no v\u00edce ne\u017e 5 000 studi\u00ed o terapii \u010derven\u00fdm a bl\u00edzk\u00fdm infra\u010derven\u00fdm sv\u011btlem, zn\u00e1m\u00e9 tak\u00e9 jako fotobiomodulace. V\u011bdci zjistili \u00fa\u010dinek na r\u016fzn\u00e9 stavy, v\u010detn\u011b boje proti vr\u00e1sk\u00e1m a celulitid\u011b, zlep\u0161en\u00ed r\u016fstu vlas\u016f a sportovn\u00edho v\u00fdkonu, zv\u00fd\u0161en\u00ed s\u00edly a p\u0159\u00ednosy pro lidi s Alzheimerovou a Parkinsonovou chorobou.<\/span><\/p>\n<p><span>\u010cerven\u00e9 a bl\u00edzk\u00e9 infra\u010derven\u00e9 sv\u011btlo p\u016fsob\u00ed v t\u011ble prost\u0159ednictv\u00edm mnoha mechanism\u016f, aby produkovaly p\u0159\u00edzniv\u00e9 \u00fa\u010dinky. Jak jsme s Whittenem diskutovali v rozhovoru, podporuje mitochondri\u00e1ln\u00ed zdrav\u00ed a stimuluje mitochondri\u00e1ln\u00ed biogenezi, moduluje genovou expresi a pom\u00e1h\u00e1 strukturovat vodu, kter\u00e1 obklopuje bu\u0148ky. Ka\u017ed\u00fd z t\u011bchto mechanism\u016f nab\u00edz\u00ed v\u00fdznamn\u00e9 v\u00fdhody pro va\u0161e celkov\u00e9 zdrav\u00ed.<\/span><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Sp\u00e1nek: Kvalita a kvantita maj\u00ed p\u0159ednost<\/strong><\/span><\/p>\n<p><span>Wiener poukazuje na to, \u017ee v\u00fdzkum neust\u00e1le ukazuje, \u017ee sp\u00e1nek m\u00e9n\u011b ne\u017e \u0161est hodin za noc p\u0159edstavuje v\u00fdznamn\u00e9 riziko srde\u010dn\u00edho infarktu a mrtvice. Zaji\u0161t\u011bn\u00edm kvalitn\u00edho sp\u00e1nku alespo\u0148 sedm a\u017e osm hodin ka\u017edou noc m\u016f\u017eete podpo\u0159it dlouhov\u011bkost.<\/span><\/p>\n<p><span>T\u00e9m\u011b\u0159 ka\u017ed\u00fd aspekt va\u0161\u00ed biologie je ovlivn\u011bn, kdy\u017e nem\u00e1te dostatek sp\u00e1nku, jak ukazuje dlouh\u00fd seznam zdravotn\u00edch \u00fa\u010dink\u016f nedostatku sp\u00e1nku. Seznam a studie najdete v n\u00ed\u017ee odkazovan\u00e9m \u010dl\u00e1nku. \u00da\u010dinky zahrnuj\u00ed sn\u00ed\u017eenou sportovn\u00ed v\u00fdkonnost, zv\u00fd\u0161en\u00e9 riziko neurologick\u00fdch probl\u00e9m\u016f, zv\u00fd\u0161en\u00e9 riziko cukrovky 2. typu, oslaben\u00ed imunitn\u00edch funkc\u00ed a zv\u00fd\u0161en\u00e9 riziko vysok\u00e9ho krevn\u00edho tlaku, infarktu a kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/span><\/p>\n<p><span>Bohu\u017eel mnoho lid\u00ed st\u00e1le pova\u017euje nedostatek sp\u00e1nku za odznak cti. Je to pro n\u011b znamen\u00ed energie, ambic\u00ed a \u00fasp\u011bchu. Hor\u0161\u00ed je, \u017ee dobr\u00fd sp\u00e1nek lze pova\u017eovat za zn\u00e1mku lenosti. V roce 2018\u00a0<\/span><a href=\"https:\/\/takecontrol.substack.com\/p\/sleep-deprivation-shortened-life-span\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/takecontrol.substack.com\/p\/sleep-deprivation-shortened-life-span\"><span>ud\u011blal Joe Rogan rozhovor s<\/span><\/a><span>\u00a0profesorem Matthewem Walkerem, Ph.D., zakladatelem a \u0159editelem Centra pro v\u011bdu o lidsk\u00e9m sp\u00e1nku na University of California Berkeley.<\/span><\/p>\n<p><span>Jak vysv\u011btluje Walker, mozek se nevyp\u00edn\u00e1, kdy\u017e sp\u00edte. M\u00edsto toho se n\u011bkter\u00e9 \u010d\u00e1sti stanou mnohem aktivn\u011bj\u0161\u00edmi, ne\u017e kdy\u017e jsou vzh\u016fru. B\u011bhem REM sp\u00e1nku se zvy\u0161uje aktivita zrakov\u00e9ho, motoricko-kinestetick\u00e9ho, emo\u010dn\u00edho a pam\u011b\u0165ov\u00e9ho centra, zat\u00edmco se sni\u017euje oblast zodpov\u011bdn\u00e1 za racionalitu a logick\u00e9 my\u0161len\u00ed. Existuje n\u011bkolik spole\u010dn\u00fdch faktor\u016f, kter\u00e9 Walker naz\u00fdv\u00e1 \u201enep\u0159\u00edtel sp\u00e1nku\u201c. To zahrnuje:<\/span><\/p>\n<ul>\n<li><strong><span>Alkohol a kofein<\/span><\/strong><span>\u00a0\u2013 Tyto a dal\u0161\u00ed l\u00e1tky jako nap\u0159 B. pr\u00e1\u0161ky na span\u00ed, ovliv\u0148uj\u00ed kvalitu a d\u00e9lku sp\u00e1nku<\/span><\/li>\n<li><strong><span>Um\u011bl\u00e9 osv\u011btlen\u00ed<\/span><\/strong><span>\u00a0\u2013 Noc jsme v podstat\u011b zelektrizovali a no\u010dn\u00ed sv\u011btlo je zdrav\u00ed \u0161kodliv\u00e9, proto\u017ee ovliv\u0148uje sp\u00e1nek<\/span><\/li>\n<li><strong><span>Osam\u011blost, \u00fazkost a deprese<\/span><\/strong><span>\u00a0\u2013 touha po spojen\u00ed a \u00fa\u010dinky du\u0161evn\u00ed nemoci mohou ovlivnit sp\u00e1nek nebo zp\u016fsobit, \u017ee se bez n\u011bj obejdete<\/span><\/li>\n<li><strong><span>Dlouh\u00e1 pracovn\u00ed doba<\/span><\/strong><span>\u00a0\u2013 Mezin\u00e1rodn\u00ed obchodn\u00ed prost\u0159ed\u00ed, rostouc\u00ed glob\u00e1ln\u00ed konkurence a del\u0161\u00ed doba doj\u00ed\u017ed\u011bn\u00ed jsou jen n\u011bkter\u00e9 z faktor\u016f, kter\u00e9 p\u0159isp\u00edvaj\u00ed k n\u00e1r\u016fstu pracovn\u00ed doby a vyho\u0159en\u00ed zp\u016fsoben\u00e9mu stresem.<\/span><\/li>\n<li><strong><span>P\u0159et\u00ed\u017een\u00ed<\/span><\/strong><span>\u00a0\u2013 programy jsou pln\u00e9 od r\u00e1na do ve\u010dera a mnoho lid\u00ed nen\u00ed ochotno vym\u011bnit z\u00e1bavu nebo spole\u010densk\u00e1 setk\u00e1n\u00ed s rodinou a p\u0159\u00e1teli za sp\u00e1nek<\/span><\/li>\n<\/ul>\n<p><span>Wiener a Walker nab\u00edzej\u00ed n\u011bkolik doporu\u010den\u00ed pro dosa\u017een\u00ed dobr\u00e9ho sp\u00e1nku ka\u017edou noc. Tato a dal\u0161\u00ed doporu\u010den\u00ed naleznete v \u010d\u00e1sti \u201e\u00a0<\/span><a href=\"https:\/\/takecontrol.substack.com\/p\/why-do-you-need-sleep\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/takecontrol.substack.com\/p\/why-do-you-need-sleep\"><span>Sp\u00e1nek \u2013 pro\u010d ho pot\u0159ebujete a 50 zp\u016fsob\u016f, jak jej zlep\u0161it<\/span><\/a><span>\u00a0\u201c.<\/span><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Pou\u017eijte strategie sni\u017eov\u00e1n\u00ed stresu ke sn\u00ed\u017een\u00ed sekrece kortizolu<\/strong><\/span><\/p>\n<p><span>Jak poznamenal Wiener, stres m\u016f\u017ee vyvolat uvol\u0148ov\u00e1n\u00ed vysok\u00fdch hladin kortizolu. Reakce na boj nebo \u00fat\u011bk m\u016f\u017ee zv\u00fd\u0161it krevn\u00ed tlak a poskytnout v\u00e1m zdroje, kter\u00e9 v danou chv\u00edli pot\u0159ebujete. Chronick\u00e1 aktivace syst\u00e9mu v\u0161ak vede k neust\u00e1l\u00e9mu uvol\u0148ov\u00e1n\u00ed hormon\u016f, kter\u00e9 zp\u016fsobuj\u00ed \u0161kodliv\u00e9 fyziologick\u00e9 zm\u011bny. To vede k ukl\u00e1d\u00e1n\u00ed b\u0159i\u0161n\u00edho tuku, nespavosti, nedostatku energie a zm\u011bn\u00e1m chuti k j\u00eddlu.<\/span><\/p>\n<p><span>M\u016f\u017ee tak\u00e9 v\u00e9st k vysok\u00e9mu krevn\u00edmu tlaku, srde\u010dn\u00edm onemocn\u011bn\u00edm, metabolick\u00e9mu syndromu, artritid\u011b, cukrovce 2. typu a obezit\u011b. Kter\u00e9koli z t\u011bchto chronick\u00fdch onemocn\u011bn\u00ed m\u016f\u017ee v\u00e9st k p\u0159ed\u010dasn\u00e9 smrti. Odpov\u011b\u010f na boj nebo \u00fat\u011bk je modulov\u00e1na sympatick\u00fdm a parasympatick\u00fdm nervov\u00fdm syst\u00e9mem, kter\u00e9 jsou sou\u010d\u00e1st\u00ed autonomn\u00edho nervov\u00e9ho syst\u00e9mu. Tento syst\u00e9m automaticky \u0159\u00edd\u00ed t\u011blesn\u00e9 funkce, jako je srde\u010dn\u00ed frekvence a krevn\u00ed tlak.<\/span><\/p>\n<p><span>Sympatick\u00fd nervov\u00fd syst\u00e9m signalizuje za\u010d\u00e1tek reakce na boj nebo \u00fat\u011bk, a kdy\u017e nebezpe\u010d\u00ed pomine, parasympatick\u00fd nervov\u00fd syst\u00e9m pom\u00e1h\u00e1 zpomalit uvol\u0148ov\u00e1n\u00ed hormon\u016f. P\u0159i chronick\u00e9m stresu se aktivuje sympatick\u00fd nervov\u00fd syst\u00e9m, co\u017e m\u00e1 negativn\u00ed dopad na zdrav\u00ed. Pomoc\u00ed technik \u0159\u00edzen\u00e9ho d\u00fdch\u00e1n\u00ed v\u0161ak m\u016f\u017eete vytvo\u0159it fyziologick\u00e9 zm\u011bny, kter\u00e9 sn\u00ed\u017e\u00ed va\u0161i srde\u010dn\u00ed frekvenci a krevn\u00ed tlak a zlep\u0161\u00ed imunitn\u00ed funkce.<\/span><\/p>\n<p><span>D\u00fdchac\u00ed techniky mohou pomoci modulovat autonomn\u00ed nervov\u00fd syst\u00e9m. N\u011bkter\u00e9 z nich si m\u016f\u017eete p\u0159e\u010d\u00edst v \u201e\u00a0<\/span><a href=\"https:\/\/takecontrol.substack.com\/p\/box-breathing\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/takecontrol.substack.com\/p\/box-breathing\"><span>Zkou\u0161eli jste boxov\u00e9 d\u00fdch\u00e1n\u00ed?<\/span><\/a><span>\u00a0&#8220; prostudovat. Krabicov\u00e9 d\u00fdch\u00e1n\u00ed je z\u00e1kladn\u00ed taktick\u00e1 d\u00fdchac\u00ed technika, kterou Navy SEALS pou\u017e\u00edv\u00e1 k udr\u017een\u00ed klidu pod n\u00e1tlakem.<\/span><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Dal\u0161\u00ed zp\u016fsoby, jak normalizovat hladinu kortizolu<\/strong><\/span><\/p>\n<p><span>Dva dal\u0161\u00ed faktory, kter\u00e9 maj\u00ed v\u00fdznamn\u00fd vliv na va\u0161e hladiny kortizolu, jsou n\u00edzkosacharidov\u00e9 diety a p\u016fst. Oboj\u00ed jist\u011b zv\u00fd\u0161\u00ed hladinu kortizolu a je t\u0159eba se mu vyhnout, pokud se sna\u017e\u00edte optimalizovat svou mitochondri\u00e1ln\u00ed funkci.<\/span><\/p>\n<p><span>Pokud nep\u0159ij\u00edm\u00e1te dostatek gluk\u00f3zy ve strav\u011b, va\u0161e t\u011blo mus\u00ed produkovat gluk\u00f3zu aktivac\u00ed stresov\u00fdch hormon\u016f, jako je glukagon, adrenalin a kortizol, kter\u00e9 vytv\u00e1\u0159ej\u00ed gluk\u00f3zu t\u00edm, \u017ee ob\u011btuj\u00ed b\u00edlkoviny ulo\u017een\u00e9 ve svalech, kostech a mozku.<\/span><\/p>\n<p><span>Abyste tomu zabr\u00e1nili, m\u011bli byste se ujistit, \u017ee konzumujete alespo\u0148 150 gram\u016f gluk\u00f3zy denn\u011b, nejl\u00e9pe ze zral\u00e9ho ovoce. M\u016fj p\u0159\u00edjem sacharid\u016f je aktu\u00e1ln\u011b mezi 400 a 450 gramy denn\u011b a c\u00edt\u00edm se skv\u011ble.<\/span><\/p>\n<p><span>Pokud m\u00e1te zdrav\u00e1 st\u0159eva, snadno p\u0159ijmete v\u00edce ovocn\u00e9 vl\u00e1kniny. Pokud je v\u0161ak va\u0161e st\u0159evo po\u0161kozeno, dal\u0161\u00ed vl\u00e1knina m\u016f\u017ee krmit bakterie produkuj\u00edc\u00ed endotoxin ve va\u0161em st\u0159ev\u011b, co\u017e je\u0161t\u011b v\u00edce potla\u010duje va\u0161i mitochondri\u00e1ln\u00ed funkci. V tomto p\u0159\u00edpad\u011b za\u010dn\u011bte zav\u00e1d\u011bt produkty, jako jsou: B. Pomeran\u010dov\u00fd d\u017eus bez du\u017einy.<\/span><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Pokud budete cvi\u010dit r\u00e1no, z\u00edsk\u00e1te z toho v\u00edce<\/strong><\/span><\/p>\n<p><span>Je dob\u0159e zn\u00e1mo, \u017ee fyzick\u00e1 aktivita vede ke zdrav\u011bj\u0161\u00edmu \u017eivotu. V\u011bd\u011bli jste ale, \u017ee existuj\u00ed ur\u010dit\u00e9 denn\u00ed doby, kdy z toho m\u00e1te v\u011bt\u0161\u00ed u\u017eitek? Wiener doporu\u010duje cvi\u010dit r\u00e1no, abyste vyu\u017eili spalov\u00e1n\u00ed tuk\u016f, ke kter\u00e9mu doch\u00e1z\u00ed v rann\u00edch hodin\u00e1ch p\u0159ed prvn\u00edm j\u00eddlem.<\/span><\/p>\n<p><span>Studie z roku 2022 zjistila souvislost mezi denn\u00ed dobou, kdy cvi\u010d\u00edte, a rizikem ischemick\u00e9 choroby srde\u010dn\u00ed a mrtvice. 86 657 mu\u017e\u016f a \u017een, kte\u0159\u00ed se studie z\u00fa\u010dastnili, bylo bez kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed na za\u010d\u00e1tku studie.<\/span><\/p>\n<p><span>V\u00fdzkumn\u00edci porovn\u00e1vali doby maxim\u00e1ln\u00ed aktivity za 24 hodin a zjistili, \u017ee ti, kte\u0159\u00ed byli nejaktivn\u011bj\u0161\u00ed v pozdn\u00edch rann\u00edch hodin\u00e1ch, m\u011bli v\u00fdrazn\u011b ni\u017e\u0161\u00ed riziko mrtvice a ischemick\u00e9 choroby srde\u010dn\u00ed ne\u017e lid\u00e9, kte\u0159\u00ed byli aktivn\u011bj\u0161\u00ed v poledne.<\/span><\/p>\n<p><span>Pou\u017eit\u00ed kter\u00e9koli z t\u011bchto p\u011bti jednoduch\u00fdch strategi\u00ed m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it va\u0161e celkov\u00e9 zdrav\u00ed a d\u00e9lku \u017eivota. Mohou se zd\u00e1t jednoduch\u00e9 a snadn\u00e9 &#8211; a\u017e p\u0159\u00edli\u0161 snadn\u00e9 &#8211; ale jsou extr\u00e9mn\u011b \u00fa\u010dinn\u00e9 a pomohou v\u00e1m p\u0159evz\u00edt kontrolu nad sv\u00fdm zdrav\u00edm.<\/span><\/p>\n<p><em>Anal\u00fdza od Dr. Josef Mercola<\/em><\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Prameny:<\/strong><\/span><\/p>\n<ul>\n<li><sup><span>1\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/?term=longevity\" target=\"_blank\" rel=\"noreferrer noopener\"><span>PubMed, \u201eDlouhov\u011bkost\u201c<\/span><\/a><\/li>\n<li><sup><span>2\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/classic.clinicaltrials.gov\/ct2\/results?cond=LONGEVITY+&amp;term=longevity&amp;cntry=&amp;state=&amp;city=&amp;dist=\" target=\"_blank\" rel=\"noreferrer noopener\"><span>klinick\u00e9 zkou\u0161ky, \u201eDlouhov\u011bkost\u201c<\/span><\/a><\/li>\n<li><sup><span>3,\u00a0<\/span><\/sup>\u00a0<sup><span>4\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.edwardjones.com\/sites\/default\/files\/acquiadam\/2022-05\/AgeWaveReportMay2022.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Edward Jones, Dlouhov\u011bkost a nov\u00e1 cesta do d\u016fchodu strany 4 a 5<\/span><\/a><\/li>\n<li><sup><span>5\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.express.co.uk\/life-style\/health\/1872739\/how-to-live-longer-tips\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Express, 3. b\u0159ezna 2024<\/span><\/a><\/li>\n<li><sup><span>6,\u00a0<\/span><\/sup>\u00a0<sup><span>7\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.express.co.uk\/life-style\/health\/1872739\/how-to-live-longer-tips\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Express, 3. b\u0159ezna 2024, #1<\/span><\/a><\/li>\n<li><sup><span>8,\u00a0<\/span><\/sup>\u00a0<sup><span>9,\u00a0<\/span><\/sup>\u00a0<sup><span>10\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.forbes.com\/health\/healthy-aging\/brain-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Forbes Health, 23. kv\u011btna 2023<\/span><\/a><\/li>\n<li><sup><span>11\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.express.co.uk\/life-style\/health\/1872739\/how-to-live-longer-tips\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Express, 3. b\u0159ezna 2024, #2<\/span><\/a><\/li>\n<li><sup><span>12.\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20031348\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span>maturitn\u00ed ro\u010dn\u00edk 2010; 65(3)<\/span><\/a><\/li>\n<li><sup><span>13\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.niams.nih.gov\/health-topics\/calcium-and-vitamin-d-important-bone-health\" target=\"_blank\" rel=\"noreferrer noopener\"><span>NIAMS, v\u00e1pn\u00edk a vitam\u00edn D: d\u016fle\u017eit\u00e9 pro zdrav\u00ed kost\u00ed, co vitam\u00edn D d\u011bl\u00e1 pro na\u0161e kosti? 60 % dol\u016f na str\u00e1nce (DTP)<\/span><\/a><\/li>\n<li><sup><span>14\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=pwaWilO_Pig\" target=\"_blank\" rel=\"noreferrer noopener\"><span>YouTube, Joe Rogan Experience #1109, Min 13:11<\/span><\/a><\/li>\n<li><sup><span>15,\u00a0<\/span><\/sup>\u00a0<sup><span>18\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.express.co.uk\/life-style\/health\/1872739\/how-to-live-longer-tips\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Express, 3. b\u0159ezna 2024, #4<\/span><\/a><\/li>\n<li><sup><span>16\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.yalemedicine.org\/conditions\/stress-disorder\" target=\"_blank\" rel=\"noreferrer noopener\"><span>Yale Medicine, Chronick\u00fd stres, podkapitola 3, 4<\/span><\/a><\/li>\n<li><sup><span>17\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=GZzhk9jEkkI\" target=\"_blank\" rel=\"noreferrer noopener\"><span>YouTube, boxov\u00e9 d\u00fdch\u00e1n\u00ed a medita\u010dn\u00ed technika s Markem Divine of SealFit \u2013 TechniqueWOD<\/span><\/a><\/li>\n<li><sup><span>19\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36372091\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span>European Journal of Preventive Cardiology, 2022; 30(3)<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-8c57238 quelle dc-has-condition dc-condition-empty elementor-widget elementor-widget-heading\" data-id=\"8c57238\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<h3 class=\"elementor-heading-title elementor-size-default\"><span style=\"font-size: 10pt;\"><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2024\/04\/10\/tips-to-boost-your-longevity.aspx\" target=\"_blank\" rel=\"nofollow noopener\">ZDROJ<\/a><\/span><\/h3>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Historie na prvn\u00ed pohled Jednoduch\u00e9 zm\u011bny mohou m\u00edt v\u00fdznamn\u00fd dopad na celkov\u00e9 zdrav\u00ed a d\u00e9lku&#8230;<\/p>\n","protected":false},"author":2,"featured_media":44295,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[1042,1712,4706,21,2170],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/52004"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=52004"}],"version-history":[{"count":1,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/52004\/revisions"}],"predecessor-version":[{"id":52005,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/52004\/revisions\/52005"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/44295"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=52004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=52004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=52004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}