{"id":54132,"date":"2025-01-10T06:39:25","date_gmt":"2025-01-10T05:39:25","guid":{"rendered":"https:\/\/www.invarena.cz\/?p=54132"},"modified":"2025-01-10T06:39:39","modified_gmt":"2025-01-10T05:39:39","slug":"sedm-tipu-jak-v-novem-roce-posilit-sve-zdravi","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=54132","title":{"rendered":"Sedm tip\u016f, jak v\u00a0nov\u00e9m roce pos\u00edlit sv\u00e9 zdrav\u00ed"},"content":{"rendered":"\n

Jen zhubnout nesta\u010d\u00ed, l\u00e9ka\u0159i doporu\u010duj\u00ed zam\u011b\u0159it se na celkovou kondici<\/em><\/p>\n\n\n\n

Do nov\u00e9ho roku vstupuje \u0159ada lid\u00ed s\u00a0nov\u00fdm p\u0159edsevzet\u00edm. K\u00a0t\u011bm nej\u010dast\u011bj\u0161\u00edm pat\u0159\u00ed p\u0159\u00e1n\u00ed zhubnout. Ka\u017edoro\u010dn\u011b se tak v\u00a0lednu zapln\u00ed fitness centra a v\u00a0kurzu za\u010dnou b\u00fdt nejr\u016fzn\u011bj\u0161\u00ed diety. Up\u00ednat se pouze na rychl\u00fd pokles v\u00e1hy je ale podle l\u00e9ka\u0159\u016f nesmysln\u00e9. Kr\u00e1tkodob\u00e1 zm\u011bna \u017eivotn\u00edho stylu toti\u017e ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f k\u00fd\u017een\u00fd v\u00fdsledek nep\u0159inese a lid\u00e9 se brzy za\u010dnou vracet k\u00a0za\u017eit\u00e9 rutin\u011b. <\/strong><\/p>\n\n\n\n

Odborn\u00edci proto doporu\u010duj\u00ed n\u011bkolik jednoduch\u00fdch krok\u016f. Pokud je \u010dlov\u011bk zvl\u00e1dne dodr\u017eovat dlouhodob\u011b, pomohou mu nejenom zhubnout, ale pos\u00edl\u00ed tak\u00e9 celkov\u00e9 zdrav\u00ed. Sedm tip\u016f pro novoro\u010dn\u00ed p\u0159edsevzet\u00ed sestavil prof. MUDr. Martin Haluz\u00edk, DrSc., p\u0159ednosta Centra diabetologie IKEM a p\u0159edseda \u010cesk\u00e9 obezitologick\u00e9 spole\u010dnosti \u010cLS JEP.<\/strong><\/p>\n\n\n\n

1) H\u00fdbejte se
<\/strong>Pravideln\u00e1 fyzick\u00e1 aktivita m\u00e1 z\u00e1sadn\u00ed vliv na zdrav\u00ed t\u011bla i mysli.Nemus\u00ed j\u00edt p\u0159itom hned o intenzivn\u00ed tr\u00e9nink. \u201eZe za\u010d\u00e1tku doporu\u010duji, aby lid\u00e9 v\u00edce chodili. Pokud \u010dlov\u011bk jezd\u00ed do pr\u00e1ce autem, m\u016f\u017ee zkusit m\u011bstskou dopravu. Vystoup\u00ed o zast\u00e1vku d\u0159\u00edve a zbytek cesty dojde p\u011b\u0161ky. Nebo m\u00edsto v\u00fdtahu pou\u017eije schody. Jsou to drobnosti, kter\u00e9 ale ud\u011blaj\u00ed hodn\u011b. Postupn\u011b lze nav\u00e1zat intenzivn\u011bj\u0161\u00edm cvi\u010den\u00edm \u2013 nap\u0159\u00edklad j\u00edzdou na kole, b\u011bhem, posilov\u00e1n\u00edm \u010di plav\u00e1n\u00edm. V\u017edy by to ale m\u011bla b\u00fdt aktivita, kter\u00e1 \u010dlov\u011bka neobt\u011b\u017euje, aby u n\u00ed vydr\u017eel dlouhodob\u011b,\u201c<\/em> popisuje prof. Martin Haluz\u00edk. Za\u0159azen\u00ed pravideln\u00e9ho pohybu zlep\u0161\u00ed n\u00e1ladu, podpo\u0159\u00ed kardiovaskul\u00e1rn\u00ed zdrav\u00ed a pos\u00edl\u00ed svaly i kosti. Zapom\u00ednat by na n\u011bj proto nem\u011bly ani star\u0161\u00ed ro\u010dn\u00edky. \u201e\u010c\u00edm jsme star\u0161\u00ed, t\u00edm v\u011bt\u0161\u00ed m\u00e1me tendenci ztr\u00e1cet svalovou hmotu. Posilov\u00e1n\u00ed tak doporu\u010duji lidem v ka\u017ed\u00e9m v\u011bku,\u201c <\/em>dod\u00e1v\u00e1 odborn\u00edk.<\/p>\n\n\n\n

2) Jezte zdrav\u011bji<\/strong>
Dob\u0159e vyv\u00e1\u017een\u00e1 strava dod\u00e1v\u00e1 t\u011blu pot\u0159ebnou energii a \u017eiviny. \u201eV prvn\u00ed \u0159ad\u011b by si m\u011bl \u010dlov\u011bk nastavit takov\u00fd j\u00eddeln\u00ed\u010dek, u kter\u00e9ho zvl\u00e1dne vydr\u017eet i des\u00edtky let. Nejsem zast\u00e1ncem vyhran\u011bn\u00fdch diet. Z\u00e1kladem je omezit, p\u0159\u00edpadn\u011b \u00fapln\u011b vynechat nezdrav\u00e9 v\u011bci, kter\u00e9 postupn\u011b nahrad\u00edm kvalitn\u011bj\u0161\u00ed alternativou,\u201c<\/em> \u0159\u00edk\u00e1 prof. Haluz\u00edk. Obecn\u011b doporu\u010duje nav\u00fd\u0161it p\u0159\u00edjem \u010derstv\u00e9 zeleniny a ovoce, kvalitn\u00edch b\u00edlkovin (libov\u00e9 maso, ryby, lu\u0161t\u011bniny, o\u0159echy), j\u00edst m\u00e9n\u011b p\u0159\u00edloh a z pe\u010diva vyb\u00edrat sp\u00ed\u0161e to celozrnn\u00e9. Sou\u010dasn\u011b rad\u00ed omezit solen\u00ed, pit\u00ed slazen\u00fdch a energetick\u00fdch n\u00e1poj\u016f i alkoholu. P\u0159i cest\u011b za nov\u00fdm j\u00eddeln\u00ed\u010dkem m\u016f\u017ee ze za\u010d\u00e1tku pomoci jeho pravideln\u00e9 pl\u00e1nov\u00e1n\u00ed na t\u00fdden dop\u0159edu a tak\u00e9 p\u0159\u00edprava dom\u00e1c\u00edch ob\u011bd\u016f m\u00edsto stravov\u00e1n\u00ed se v rychl\u00fdch ob\u010derstven\u00edch.<\/p>\n\n\n\n

3) Dop\u0159ejte si dostatek sp\u00e1nku
<\/strong>Kvalitn\u00ed sp\u00e1nek je z\u00e1kladn\u00edm pil\u00ed\u0159em zdrav\u00ed. \u201eDlouhodob\u00fd nedostatek sp\u00e1nku vede k chronick\u00e9mu stresu. Na n\u011bj v\u011bt\u0161ina lid\u00ed reaguje tak, \u017ee za\u010dne v\u00edce j\u00edst a p\u0159id\u00e1 i hodn\u011b sladkost\u00ed. Vy\u010derpan\u00fd organismus se tak br\u00e1n\u00ed a hled\u00e1 energii,\u201c<\/em> p\u0159ibli\u017euje prof. Haluz\u00edk. Dosp\u011bl\u00ed by proto podle n\u011bj m\u011bli sp\u00e1t okolo 7 hodin denn\u011b. Dobr\u00e9 je nastavit si tak\u00e9 ve\u010dern\u00ed rutinu: p\u0159ed span\u00edm nep\u00edt alkohol, m\u00edsto elektroniky s\u00e1hnout po knize a vytvo\u0159it si klidnou atmosf\u00e9ru v lo\u017enici (tlumen\u00e9 sv\u011btlo a ticho). \u201eChronick\u00fd nedostatek sp\u00e1nku zvy\u0161uje riziko obezity, deprese i srde\u010dn\u00edch chorob, proto se vyplat\u00ed na tuto \u010d\u00e1st p\u0159edsevzet\u00ed nezapom\u00ednat,\u201c<\/em> p\u0159ipom\u00edn\u00e1 l\u00e9ka\u0159.<\/p>\n\n\n\n

4) Pijte dostatek vody
<\/strong>Voda je nezbytn\u00e1 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed organismu. Dosp\u011bl\u00fd \u010dlov\u011bk by m\u011bl vyp\u00edt denn\u011b 2 a\u017e 3 litry tekutin, p\u0159i\u010dem\u017e p\u0159esn\u00e9 mno\u017estv\u00ed z\u00e1vis\u00ed na v\u011bku, v\u00e1ze, fyzick\u00e9 aktivit\u011b a zdravotn\u00edm stavu. \u201eNedostate\u010dn\u00e1 hydratace m\u016f\u017ee v\u00e9st k \u00fanav\u011b, bolestem hlavy, n\u00edzk\u00e9mu tlaku, ale i po\u0161kozen\u00ed ledvin. Ide\u00e1ln\u00ed je p\u00edt \u010distou vodu nebo neslazen\u00fd \u010daj, ur\u010dit\u011b bych nedoporu\u010dil zavod\u0148ovat se k\u00e1vou, pivem \u010di jin\u00fdm alkoholem,\u201c<\/em> \u0159\u00edk\u00e1 prof. Haluz\u00edk. S dodr\u017eov\u00e1n\u00edm pitn\u00e9ho re\u017eimu m\u016f\u017ee \u010dlov\u011bku pomoci nap\u0159\u00edklad nov\u00e1 lahev na vodu, kterou bude m\u00edt neust\u00e1le u sebe.<\/p>\n\n\n\n

5) Dovolte si odpo\u010d\u00edvat<\/strong>
Stres je nevyhnutelnou sou\u010d\u00e1st\u00ed \u017eivota, jeho dlouhodob\u00e9 p\u016fsoben\u00ed ale m\u016f\u017ee m\u00edt negativn\u00ed dopad na zdrav\u00ed. \u201eP\u0159edsevzet\u00ed za\u010d\u00edt j\u00edst zdrav\u011b a v\u00edce se h\u00fdbat samo o sob\u011b nesta\u010d\u00ed. Pokud je \u010dlov\u011bk neust\u00e1le pod velk\u00fdm tlakem, pracuje 12 a v\u00edce hodin denn\u011b, nezbude mu na dodr\u017eov\u00e1n\u00ed zdrav\u00e9ho \u017eivotn\u00edho stylu \u017e\u00e1dn\u00fd \u010das ani energie. Doporu\u010dil bych proto, aby se ka\u017ed\u00fd zkusil zamyslet nad t\u00edm, jak si m\u016f\u017ee l\u00e9pe napl\u00e1novat denn\u00ed povinnosti, aby mu z\u016fstal i p\u0159im\u011b\u0159en\u00fd \u010das na kvalitn\u00ed odpo\u010dinek,\u201c<\/em> \u0159\u00edk\u00e1 prof. Haluz\u00edk. Se zvl\u00e1dnut\u00edm stresu mohou pomoci r\u016fzn\u00e9 relaxa\u010dn\u00ed techniky \u2013 hlubok\u00e9 d\u00fdch\u00e1n\u00ed \u010di meditace. \u010casto sta\u010d\u00ed za\u0159adit do t\u00fddne tak\u00e9 aktivity, kter\u00e9 \u010dlov\u011bka t\u011b\u0161\u00ed, nap\u0159\u00edklad poslech hudby, proch\u00e1zky v p\u0159\u00edrod\u011b nebo kreativn\u00ed \u010dinnosti.<\/p>\n\n\n\n

6) Nepodce\u0148ujte prevenci<\/strong>
Mnoho zdravotn\u00edch probl\u00e9m\u016f lze odhalit a za\u010d\u00edt l\u00e9\u010dit v\u010das. D\u016fle\u017eit\u00e9 je proto nezapom\u00ednat na pravideln\u00e9 prohl\u00eddky u praktick\u00e9ho l\u00e9ka\u0159e. \u201eZ\u00e1kladem je nechat si zm\u011b\u0159it krevn\u00ed tlak, hladinu cukru v\u00a0krvi, hodnoty cholesterolu a b\u00edlkoviny v\u00a0mo\u010di a funkci ledvin pomoc\u00ed\u00a0jednoduch\u00e9ho krevn\u00edho testu. Pokud odhal\u00edme nap\u0159\u00edklad cukrovku 2. typu nebo onemocn\u011bn\u00ed ledvin v\u00a0ran\u00e9m stadiu, dok\u00e1\u017eeme je velmi dob\u0159e l\u00e9\u010dit a\u00a0p\u0159edej\u00edt komplikac\u00edm,\u201c<\/em> p\u0159ibli\u017euje prof. Haluz\u00edk. Pr\u00e1v\u011b u diabetu 2. typu je nejv\u00fdznamn\u011bj\u0161\u00edm rizikov\u00fdm faktorem obezita.\u201eObezita je chronick\u00e1 nemoc, kter\u00e1 vede k\u00a0\u0159ad\u011b dal\u0161\u00edch z\u00e1va\u017en\u00fdch zdravotn\u00edch komplikac\u00ed. Zm\u00ednit m\u016f\u017eeme vysok\u00fd krevn\u00ed tlak, vy\u0161\u0161\u00ed riziko vzniku srde\u010dn\u00ed arytmie, infarktu, srde\u010dn\u00edho selh\u00e1n\u00ed nebo po\u0161kozen\u00ed ledvin,\u201c <\/em>popisuje l\u00e9ka\u0159. Tyto probl\u00e9my jsou \u010dasto sou\u010d\u00e1st\u00ed kardio-ren\u00e1ln\u011b-metabolick\u00e9ho syndromu, co\u017e je komplexn\u00ed stav zahrnuj\u00edc\u00ed poruchy srdce a c\u00e9v, ledvin a metabolizmu, kter\u00e9 se vz\u00e1jemn\u011b ovliv\u0148uj\u00ed a zvy\u0161uj\u00ed riziko z\u00e1va\u017en\u00fdch zdravotn\u00edch komplikac\u00ed. Pokud lid\u00e9 dlouhodob\u011b trp\u00ed nadv\u00e1hou nebo obezitou a neda\u0159\u00ed se jim situaci \u0159e\u0161it vlastn\u00edmi silami, m\u011bli by se obr\u00e1tit na specialistu \u2013 nutri\u010dn\u00edho terapeuta, fyzioterapeuta, psychologa a zejm\u00e9na pak na sv\u00e9ho praktick\u00e9ho l\u00e9ka\u0159e. \u201eD\u016fle\u017eit\u00e9 je p\u0159i zm\u011bn\u011b \u017eivotn\u00edho stylu myslet i na sv\u00e9 okol\u00ed. P\u0159\u00edkladem bychom m\u011bli j\u00edt zejm\u00e9na na\u0161im d\u011btem. V\u00a0posledn\u00edch letech se st\u00e1le \u010dast\u011bji setk\u00e1v\u00e1me s\u00a0ob\u00e9zn\u00edmi d\u011btmi. Pokud n\u011bkdo trp\u00ed obezitou ji\u017e od d\u011btstv\u00ed, m\u016f\u017ee se u n\u011bj ji\u017e ve\u00a0v\u011bku 30+ let rozvinout cukrovka, vysok\u00fd krevn\u00ed tlak nebo m\u016f\u017ee pot\u0159ebovat v\u00fdm\u011bnu ky\u010deln\u00edho nebo kolenn\u00edho kloubu. U takto mlad\u00fdch lid\u00ed jsme podobn\u00e9 komplikace d\u0159\u00edve nepozorovali,\u201c<\/em> dod\u00e1v\u00e1 prof. Haluz\u00edk.<\/p>\n\n\n\n

7) Skoncujte se zlozvyky<\/strong>
Nezdrav\u00e9 n\u00e1vyky, jako je kou\u0159en\u00ed nebo nadm\u011brn\u00e9 pit\u00ed alkoholu, v\u00fdrazn\u011b zvy\u0161uj\u00ed riziko z\u00e1va\u017en\u00fdch onemocn\u011bn\u00ed. Jejich postupn\u00e9 omezov\u00e1n\u00ed by proto podle l\u00e9ka\u0159\u016f nem\u011blo v novoro\u010dn\u00edm p\u0159edsevzet\u00ed chyb\u011bt. \u201eV p\u0159\u00edpad\u011b kou\u0159en\u00ed hroz\u00ed vznik rakoviny plic i kardiovaskul\u00e1rn\u00edch komplikac\u00ed. Situaci zhor\u0161uje, pokud ku\u0159\u00e1k nav\u00edc trp\u00ed i cukrovkou,\u201c<\/em> \u0159\u00edk\u00e1 prof. Haluz\u00edk. Mezi zlozvyky by l\u00e9ka\u0159 za\u0159adil tak\u00e9 ve\u010dern\u00ed p\u0159ej\u00edd\u00e1n\u00ed. \u201eDoporu\u010duji zam\u011b\u0159it se na to, jak m\u00e1 \u010dlov\u011bk rozlo\u017een\u00e9 j\u00eddlo b\u011bhem dne \u2013 aby po n\u011bm nesahal hlavn\u011b nave\u010der. Dobr\u00fdm tipem je tak\u00e9 pl\u00e1nov\u00e1n\u00ed n\u00e1kup\u016f \u2013 kdy\u017e si nezdravou v\u011bc nekoup\u00edm, nem\u016f\u017eu ji pak doma ani sn\u00edst,\u201c <\/em>dod\u00e1v\u00e1 odborn\u00edk.<\/p>\n\n\n\n

Dal\u0161\u00ed tipy na vyv\u00e1\u017eenou stravu a zdrav\u00fd \u017eivotn\u00ed styl lze naj\u00edt ZDE<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Jen zhubnout nesta\u010d\u00ed, l\u00e9ka\u0159i doporu\u010duj\u00ed zam\u011b\u0159it se na celkovou kondici Do nov\u00e9ho roku vstupuje \u0159ada lid\u00ed s\u00a0nov\u00fdm p\u0159edsevzet\u00edm. K\u00a0t\u011bm nej\u010dast\u011bj\u0161\u00edm pat\u0159\u00ed p\u0159\u00e1n\u00ed zhubnout. Ka\u017edoro\u010dn\u011b se […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":16679,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-54132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/54132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=54132"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/54132\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/16679"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=54132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=54132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=54132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}