\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU<\/p>\n
Zdravie mozgu nie je pod\u013ea neurovedcov v\u00fdsledkom jednej z\u00e1zra\u010dnej met\u00f3dy, ale s\u00faboru opakovan\u00fdch n\u00e1vykov. Odborn\u00edci z oblasti neurovied op\u00edsali, \u010do pova\u017euj\u00fa za d\u00f4le\u017eit\u00e9 pre dlhodob\u00fa ment\u00e1lnu v\u00fdkonnos\u0165, s\u00fastredenie aj odolnos\u0165 vo\u010di stresu<\/a>. Spolo\u010dn\u00fdm menovate\u013eom ich odpor\u00fa\u010dan\u00ed nie je maximaliz\u00e1cia v\u00fdkonu za ka\u017ed\u00fa cenu, ale zni\u017eovanie zbyto\u010dnej psychickej z\u00e1\u0165a\u017ee a podpora z\u00e1kladn\u00fdch funkci\u00ed mozgu.<\/p>\n Neurovedec Alex Korb, ktor\u00fd uv\u00e1dza viac ne\u017e 20 rokov praxe, opisuje najm\u00e4 spr\u00e1vania, ktor\u00fdm sa vedome vyh\u00fdba. Pod\u013ea neho mozgu neprospieva ignorovanie \u00fazkosti, sebakritika ako hlavn\u00fd motiva\u010dn\u00fd n\u00e1stroj, ani prehnan\u00e9 sledovanie d\u00e1t o sp\u00e1nku. Profesor z Johns Hopkins Majid Fotuhi zas hovor\u00ed o vedome nastavenej dennej rutine, pravidelnom pohybe, pr\u00e1ci s dychom a tr\u00e9ningu pam\u00e4ti. Oba poh\u013eady sa stret\u00e1vaj\u00fa v tom, \u017ee mozog reaguje na ka\u017edodenn\u00e9 podmienky sk\u00f4r ne\u017e na jednorazov\u00e9 z\u00e1sahy, p\u00ed\u0161e CNBC<\/a>.<\/p>\n Menej tlaku a viac stability pre zdravie<\/p>\n Alex Korb upozor\u0148uje, \u017ee vysokov\u00fdkonn\u00ed \u013eudia \u010dasto vn\u00edmaj\u00fa \u00fazkos\u0165<\/a> ako slabos\u0165. On ju v\u0161ak prirovn\u00e1va k dymov\u00e9mu alarmu, ktor\u00fd signalizuje, \u017ee na nie\u010dom z\u00e1le\u017e\u00ed. Namiesto potl\u00e1\u010dania \u00fazkosti sa sna\u017e\u00ed pomenova\u0165, \u010do mu dan\u00fd pocit hovor\u00ed. Pod\u013ea neho to pom\u00e1ha rozl\u00ed\u0161i\u0165, kedy treba kona\u0165 a kedy sa upokoji\u0165.<\/p>\n Podobne odmieta spolieha\u0165 sa na sebakritiku ako na pohon v\u00fdkonu. Tvrd\u00ed, \u017ee tlak m\u00f4\u017ee kr\u00e1tkodobo zv\u00fd\u0161i\u0165 s\u00fastredenie, no dlhodobo vedie k vy\u010derpaniu. Ke\u010f sa dostane do stavu vn\u00fatorn\u00e9ho zhadzovania, vedome pres\u00fava pozornos\u0165 z ne\u017eelan\u00fdch v\u00fdsledkov na tie, ktor\u00e9 chce dosiahnu\u0165.<\/p>\n 7 pravidiel pre ment\u00e1lne zdravie<\/p>\n Neignorova\u0165 \u00fazkos\u0165, ale pomenova\u0165 si, \u010do signalizuje Korb z\u00e1rove\u0148 hovor\u00ed, \u017ee nesleduje detailn\u00e9 ukazovatele sp\u00e1nku cez inteligentn\u00e9 zariadenia. Pr\u00edli\u0161 ve\u013ea \u00fadajov o veciach, ktor\u00e9 \u010dlovek nevie priamo ovplyvni\u0165, pod\u013ea neho zvy\u0161uje stres. V\u00e4\u010d\u0161\u00ed v\u00fdznam pripisuje rann\u00e9mu svetlu, pravideln\u00e9mu \u010dasu zasp\u00e1vania, cvi\u010deniu a ve\u010dernej rutine, ktor\u00e1 pom\u00e1ha zni\u017eova\u0165 hladinu stresov\u00fdch horm\u00f3nov.<\/p>\n D\u00f4le\u017eitou t\u00e9mou je aj multitasking. Korb tvrd\u00ed, \u017ee preskakovanie medzi \u00falohami s\u00edce m\u00f4\u017ee vytv\u00e1ra\u0165 pocit produktivity, v skuto\u010dnosti v\u0161ak za\u0165a\u017euje prefront\u00e1lnu k\u00f4ru, ktor\u00e1 je zodpovedn\u00e1 za rozhodovanie a rie\u0161enie probl\u00e9mov. Ke\u010f potrebuje prem\u00fd\u0161\u013ea\u0165 do h\u013abky, rozde\u013euje si pr\u00e1cu do men\u0161\u00edch \u010dasov\u00fdch blokov a s\u00fastred\u00ed sa v\u017edy len na jednu vec.<\/p>\n Pohyb, dych a tr\u00e9ning pam\u00e4ti<\/p>\n Majid Fotuhi stavia svoj pr\u00edstup na piatich pilieroch zdravia mozgu: pohybe, sp\u00e1nku, v\u00fd\u017eive, pozit\u00edvnom nastaven\u00ed a ment\u00e1lnom tr\u00e9ningu. Za najd\u00f4le\u017eitej\u0161\u00ed pova\u017euje cvi\u010denie. Opisuje, \u017ee viackr\u00e1t do t\u00fd\u017ed\u0148a jazd\u00ed na stacion\u00e1rnom bicykli a venuje sa aj silov\u00e9mu tr\u00e9ningu. Pohyb pod\u013ea neho podporuje okysli\u010denie mozgu, zni\u017euje z\u00e1pal a s\u00favis\u00ed aj s tvorbou l\u00e1tok, ktor\u00e9 pom\u00e1haj\u00fa nervov\u00fdm bunk\u00e1m dozrieva\u0165 a fungova\u0165, uv\u00e1dza GQ<\/a>.<\/p>\n Za d\u00f4le\u017eit\u00fa pova\u017euje aj stravu. Naj\u010dastej\u0161ie ra\u0148ajkuje ovsen\u00e9 vlo\u010dky s ban\u00e1nom a hrozienkami a zd\u00f4raz\u0148uje v\u00fdznam vl\u00e1kniny. Vysvet\u013euje to \u00fazkym prepojen\u00edm medzi \u010drevami a mozgom. Pod\u013ea neho m\u00f4\u017ee nekvalitn\u00e1 strava podporova\u0165 z\u00e1palov\u00e9 procesy, zatia\u013e \u010do vl\u00e1knina prospieva \u010drevn\u00e9mu prostrediu.<\/p>\n Fotuhi odpor\u00fa\u010da aj kr\u00e1tke dvojmin\u00fatov\u00e9 \u201eresetovanie mysle\u201c. Jednou z techn\u00edk je pomal\u00e9 d\u00fdchanie, pri ktorom \u010dlovek vedome spomal\u00ed n\u00e1dych, zadr\u017eanie dychu aj v\u00fddych. Tento postup m\u00e1 pod\u013ea neho pom\u00e1ha\u0165 tlmi\u0165 stresov\u00e9 reakcie a zlep\u0161ova\u0165 schopnos\u0165 s\u00fastredi\u0165 sa. Druh\u00fa techniku opisuje ako jednoduch\u00e9 prep\u00e1janie pohybu prstov a slab\u00edk, ktor\u00e9 m\u00e1 stimulova\u0165 mozgov\u00fa aktivitu.<\/p>\n Podobne ako Korb, ani on neodpor\u00fa\u010da robi\u0165 zo sp\u00e1nku zdroj \u010fal\u0161ej frustr\u00e1cie. Ak sa \u010dlovek v noci zobud\u00ed a nevie zaspa\u0165, pod\u013ea neho nepom\u00f4\u017ee sledova\u0165 \u010das a zvy\u0161ova\u0165 nap\u00e4tie. U\u017eito\u010dnej\u0161ie m\u00f4\u017ee by\u0165 \u010d\u00edtanie, dychov\u00e9 cvi\u010denie alebo sp\u00edsanie \u00faloh, ktor\u00e9 \u010dloveka za\u0165a\u017euj\u00fa.<\/p>\n Pam\u00e4\u0165 sa d\u00e1 tr\u00e9nova\u0165<\/p>\n Fotuhi za praktick\u00fd ment\u00e1lny tr\u00e9ning pova\u017euje zapam\u00e4t\u00e1vanie si nov\u00fdch mien. Odpor\u00fa\u010da osvoji\u0165 si n\u00e1vyk u\u010di\u0165 sa ka\u017ed\u00fd de\u0148 tri alebo \u0161tyri men\u00e1. Tvrd\u00ed, \u017ee mozog sa zlep\u0161uje v tom, \u010do pravidelne precvi\u010duje, \u010di u\u017e ide o pam\u00e4\u0165, pozornos\u0165 alebo r\u00fdchlos\u0165 spracovania inform\u00e1ci\u00ed.<\/p>\n Oba texty ukazuj\u00fa, \u017ee zdravie a starostlivos\u0165 o mozog nestoj\u00ed na extr\u00e9mnej discipl\u00edne ani na neust\u00e1lej optimaliz\u00e1cii. Neurovedci opisuj\u00fa sk\u00f4r s\u00fabor jednoduch\u00fdch, opakovate\u013en\u00fdch z\u00e1sad: nepodce\u0148ova\u0165 em\u00f3cie, nebudova\u0165 v\u00fdkon na sebakritike, chr\u00e1ni\u0165 sp\u00e1nok bez obsesie, pravidelne sa h\u00fdba\u0165, jes\u0165 sp\u00f4sobom, ktor\u00fd podporuje celkov\u00e9 zdravie, a cielene tr\u00e9nova\u0165 pozornos\u0165 aj pam\u00e4\u0165. Spolo\u010dn\u00fd odkaz je zrete\u013en\u00fd: ment\u00e1lna v\u00fdkonnos\u0165 nevznik\u00e1 z tlaku, ale zo stability.<\/p>\n \n \u010c\u00edtaj viac z kateg\u00f3rie: Zauj\u00edmavosti<\/a>\n <\/p>\n \n \u010eakujeme, \u017ee \u010d\u00edta\u0161 Startitup. V pr\u00edpade, \u017ee m\u00e1\u0161 postreh alebo si na\u0161iel v \u010dl\u00e1nku chybu, nap\u00ed\u0161 n\u00e1m na redakcia@startitup.sk<\/a>.\n <\/p>\n Zdroje: CNBC<\/a>, GQ<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU Zdravie mozgu nie je pod\u013ea neurovedcov v\u00fdsledkom jednej z\u00e1zra\u010dnej met\u00f3dy, ale s\u00faboru opakovan\u00fdch n\u00e1vykov.…\n","protected":false},"author":2,"featured_media":25642,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[12054,743,12055,33,43,40,42,36,50,49,48,463],"class_list":{"0":"post-25641","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-mentalne-zdravie","9":"tag-mozog","10":"tag-neurovedec","11":"tag-news","12":"tag-sk","13":"tag-slovak","14":"tag-slovencina","15":"tag-spravy","16":"tag-svet","17":"tag-world","18":"tag-world-news","19":"tag-zdravie"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116277054318164121","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/25641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/comments?post=25641"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/25641\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/25642"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=25641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=25641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=25641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nNepotl\u00e1\u010da\u0165 em\u00f3cie \u201epozit\u00edvnym myslen\u00edm za ka\u017ed\u00fa cenu\u201c
\nNesp\u00e1ja\u0165 vlastn\u00fa hodnotu len s produktivitou
\nZa\u010da\u0165 de\u0148 pokojne a vedome
\nPravidelne cvi\u010di\u0165
\nJes\u0165 stravu s d\u00f4razom na vl\u00e1kninu
\nTr\u00e9nova\u0165 pam\u00e4\u0165, napr\u00edklad zapam\u00e4t\u00e1van\u00edm si nov\u00fdch mien<\/p>\n