\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU<\/p>\n
Ve\u010der m\u00e1 zvl\u00e1\u0161tnu atmosf\u00e9ru. Sadneme si a kone\u010dne m\u00e1me pocit, \u017ee de\u0148 patr\u00ed n\u00e1m. Pr\u00e1ve vtedy v\u0161ak rob\u00edme rozhodnutia, ktor\u00e9 sa nen\u00e1padne zapisuj\u00fa do n\u00e1\u0161ho zdravia. A mnoh\u00e9 z nich, \u017eia\u013e, nepracuj\u00fa v n\u00e1\u0161 prospech, upozor\u0148uje interven\u010dn\u00fd kardiol\u00f3g Dr. Sanjay Bhojraj, ktor\u00fd sa dlhodobo venuje prevencii srdcov\u00fdch ochoren\u00ed.<\/p>\n
\u201ePo siedmej ve\u010der je moje pravidlo jednoduch\u00e9. Zn\u00ed\u017ei\u0165 cirkadi\u00e1nne naru\u0161enie aj stres a dopria\u0165 srdcu priestor na regener\u00e1ciu,\u201c cituje odborn\u00edka port\u00e1l MSN<\/a>. Z\u00e1rove\u0148 otvorene prizn\u00e1va, \u017ee existuje nieko\u013eko konkr\u00e9tnych n\u00e1vykov, ktor\u00fdm sa ve\u010der d\u00f4sledne vyh\u00fdba. Ktor\u00e9 to s\u00fa?<\/p>\n Ke\u010f tr\u00e1venie s\u00fa\u0165a\u017e\u00ed s regener\u00e1ciou srdca<\/p>\n Mo\u017eno to pozn\u00e1\u0161. R\u00fdchla ve\u010dera o deviatej a mo\u017eno nie\u010do sladk\u00e9 k tomu, lebo de\u0148 bol n\u00e1ro\u010dn\u00fd. Len\u017ee telo funguje inak ve\u010der a inak cez de\u0148. Dr. Bhojraj hovor\u00ed, \u017ee no\u010dn\u00e9 tr\u00e1venie \u201es\u00fa\u0165a\u017e\u00ed s regenera\u010dn\u00fdmi procesmi tela\u201c.<\/p>\n V\u00fdskum publikovan\u00fd v The Journal of Clinical Endocrinology & Metabolism<\/a> ukazuje, \u017ee neskor\u00e9 jedenie s\u00favis\u00ed s hor\u0161\u00edmi metabolick\u00fdmi parametrami a vy\u0161\u0161\u00edm kardiovaskul\u00e1rnym rizikom.<\/p>\n A nov\u0161ia \u0161t\u00fadia z Northwestern Medicine<\/a> prid\u00e1va \u010fal\u0161\u00ed rozmer. \u013dudia, ktor\u00ed ve\u010derali sk\u00f4r a nechali telu nieko\u013eko hod\u00edn bez jedla pred span\u00edm, mali po\u010das noci ni\u017e\u0161\u00ed krvn\u00fd tlak aj pokojnej\u0161\u00ed pulz.<\/p>\n Nejde o to, \u017ee by si si ve\u010deru mal odoprie\u0165 alebo ju vn\u00edma\u0165 ako nie\u010do nevhodn\u00e9. Podstatn\u00e9 je na\u010dasovanie. Ke\u010f si jedlo dopraje\u0161 neskoro, n\u00fati\u0161 telo rie\u0161i\u0165 tr\u00e1venie pr\u00e1ve v \u010dase, ke\u010f by malo akt\u00edvne regenerova\u0165. Situ\u00e1cia sa e\u0161te viac komplikuje, ak k tomu prid\u00e1\u0161 alkohol.<\/p>\n V\u00edno \u010di alkoholick\u00fd drink mo\u017eno p\u00f4sobia uvo\u013e\u0148uj\u00faco, no fyziologicky robia presn\u00fd opak. Pod\u013ea National Institute on Alcohol Abuse and Alcoholism<\/a> nar\u00fa\u0161aj\u00fa sp\u00e1nok, zvy\u0161uj\u00fa srdcov\u00fa frekvenciu a m\u00f4\u017eu prispieva\u0165 k vysok\u00e9mu krvn\u00e9mu tlaku.<\/p>\n To znamen\u00e1, \u017ee aj ke\u010f zasp\u00ed\u0161 r\u00fdchlej\u0161ie, kvalita sp\u00e1nku kles\u00e1. A pr\u00e1ve po\u010das kvalitn\u00e9ho sp\u00e1nku sa srdce regeneruje najefekt\u00edvnej\u0161ie.<\/p>\n Stresov\u00e9 horm\u00f3ny pred span\u00edm<\/p>\n Nie je to len o jedle a alkohole. Ve\u010der \u010dasto zap\u00edname spr\u00e1vy, rie\u0161ime konflikty<\/a> alebo prem\u00fd\u0161\u013eame nad vecami, ktor\u00e9 n\u00e1s roz\u010du\u013euj\u00fa. Telo v\u0161ak nerozli\u0161uje, \u010di ide o re\u00e1lnu hrozbu alebo telev\u00edznu diskusiu.<\/p>\n \u201eZaplavuj\u00fa v\u00e1\u0161 organizmus stresov\u00fdmi horm\u00f3nmi presne v \u010dase, ke\u010f by sa va\u0161e telo malo postupne vyp\u00edna\u0165,\u201c hovor\u00ed Dr. Bhojraj.<\/p>\n American Heart Association<\/a> upozor\u0148uje, \u017ee stres, hnev a \u00fazkos\u0165 m\u00f4\u017eu zvy\u0161ova\u0165 krvn\u00fd tlak, nar\u00fa\u0161a\u0165 rytmus srdca a podporova\u0165 z\u00e1pal. Ve\u010der by mal by\u0165 opakom tohto stavu. Nie \u010fal\u0161ou d\u00e1vkou adrenal\u00ednu.<\/p>\n Medzi ve\u010dern\u00e9 n\u00e1vyky, ktor\u00fdm sa kardiol\u00f3g vyh\u00fdba, patr\u00ed aj intenz\u00edvne cvi\u010denie<\/a>. Pohyb je nepochybne jednou z najlep\u0161\u00edch \u010dinnost\u00ed, ktor\u00e9 m\u00f4\u017ee\u0161 pre svoje srdce aj celkov\u00e9 zdravie urobi\u0165. Len\u017ee aj tu rozhoduje na\u010dasovanie.<\/p>\n Pokojn\u00e1 ve\u010dern\u00e1 prech\u00e1dzka alebo j\u00f3ga telu neubl\u00ed\u017eia. Sk\u00f4r pom\u00f4\u017eu uvo\u013eni\u0165 nap\u00e4tie. Probl\u00e9m nast\u00e1va v momente, ke\u010f si dopraje\u0161 intenz\u00edvny tr\u00e9ning tesne pred span\u00edm. \u201eVa\u0161e srdce potrebuje priestor na spomalenie, nie e\u0161te jeden posledn\u00fd \u0161print pred polnocou,\u201c upozor\u0148uje kardiol\u00f3g.<\/p>\n Ve\u013ek\u00e1 \u0161t\u00fadia publikovan\u00e1 v Nature Communications<\/a> uk\u00e1zala, \u017ee neskor\u00e9 intenz\u00edvne cvi\u010denie m\u00f4\u017ee zhor\u0161i\u0165 sp\u00e1nok, zv\u00fd\u0161i\u0165 no\u010dn\u00fd pulz a zn\u00ed\u017ei\u0165 variabilitu srdcovej frekvencie. Inak povedan\u00e9, telo ost\u00e1va \u201ena\u0161tartovan\u00e9\u201c, aj ke\u010f by u\u017e malo brzdi\u0165.<\/p>\n Ide\u00e1lne je ukon\u010di\u0165 intenz\u00edvny tr\u00e9ning aspo\u0148 nieko\u013eko hod\u00edn pred span\u00edm. Vtedy m\u00e1 organizmus \u010das upokoji\u0165 sa, hormon\u00e1lne sa stabilizova\u0165 a pripravi\u0165 sa na sp\u00e1nok. Srdce sa m\u00f4\u017ee postupne spomali\u0165 a prejs\u0165 do re\u017eimu, ktor\u00fd podporuje regener\u00e1ciu a dlhodob\u00e9 zdravie.<\/p>\n \n \u010c\u00edtaj viac z kateg\u00f3rie: Wellbeing<\/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: MSN<\/a>, The\u00a0Journal\u00a0of\u00a0Clinical\u00a0Endocrinology\u00a0&\u00a0Metabolism<\/a>, Northwestern\u00a0Medicine<\/a>, NIH<\/a>, American\u00a0Heart\u00a0Association<\/a>, Nature<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"\u010cL\u00c1NOK POKRA\u010cUJE POD REKLAMOU Ve\u010der m\u00e1 zvl\u00e1\u0161tnu atmosf\u00e9ru. Sadneme si a kone\u010dne m\u00e1me pocit, \u017ee de\u0148 patr\u00ed n\u00e1m.…\n","protected":false},"author":2,"featured_media":53117,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[10895,33,43,40,42,4039,36,50,21620,49,48,21621],"class_list":{"0":"post-53116","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-kardiolog","9":"tag-news","10":"tag-sk","11":"tag-slovak","12":"tag-slovencina","13":"tag-spanok","14":"tag-spravy","15":"tag-svet","16":"tag-vecerne-navyky","17":"tag-world","18":"tag-world-news","19":"tag-zdravie-srdca"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116463961685274216","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/53116","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=53116"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/53116\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/53117"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=53116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=53116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=53116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}