Jestli jste si dali s nov\u00fdm rokem p\u0159edsevzet\u00ed, \u017ee budete v\u00edce pe\u010dovat o sv\u00e9 du\u0161evn\u00ed zdrav\u00ed, zkuste se za\u010d\u00edt otu\u017eovat. Podle v\u011bdeck\u00fdch studi\u00ed m\u00e1 c\u00edlen\u00e9 vystavov\u00e1n\u00ed se chladu tu skv\u011blou vlastnost, \u017ee dok\u00e1\u017ee \u201ep\u0159eprogramovat\u201c chemii mozku z re\u017eimu p\u0159e\u017e\u00edv\u00e1n\u00ed (stresu) do re\u017eimu aktivn\u00edho fungov\u00e1n\u00ed a dobr\u00e9 n\u00e1lady. P\u0159itom se nemus\u00edte pou\u0161t\u011bt do \u017e\u00e1dn\u00fdch v\u011bt\u0161\u00edch akc\u00ed. I b\u011b\u017en\u00e1 denn\u00ed sprcha zakon\u010den\u00e1 studenou te\u010dkou m\u00e1 prokazateln\u00e9 pozitivn\u00ed \u00fa\u010dinky. <\/strong> <\/p>\n\n\n\n Otu\u017eov\u00e1n\u00ed p\u016fsob\u00ed na lidskou psychiku jako siln\u00fd \u201eresetovac\u00ed mechanismus\u201c. Nejde jen o pocit p\u0159ekon\u00e1n\u00ed sebe sama, ale o hlubok\u00e9 fyziologick\u00e9 procesy, kter\u00e9 se v t\u011ble spust\u00ed b\u011bhem n\u011bkolika sekund. Jakmile t\u011blo zaznamen\u00e1 prudk\u00fd pokles teploty, mozek za\u010dne produkovat l\u00e1tky, kter\u00e9 p\u0159\u00edmo ovliv\u0148uj\u00ed n\u00e1ladu. Jedn\u00e1 se p\u0159edev\u0161\u00edm o hormony noradrenalin a dopamin. <\/p>\n\n\n\n Noradrenalin <\/strong>zvy\u0161uje bd\u011blost, soust\u0159ed\u011bn\u00ed a potla\u010duje pocity apatie. Dopamin n\u00e1m dod\u00e1v\u00e1 pocit uspokojen\u00ed. Ov\u0161em na rozd\u00edl od jin\u00fdch stimulant\u016f (cukr, nikotin nebo t\u0159eba soci\u00e1ln\u00ed s\u00edt\u011b), kter\u00e9 p\u0159in\u00e1\u0161ej\u00ed rychl\u00fd n\u00e1r\u016fst dopaminu a n\u00e1sledn\u011b jeho prudk\u00fd propad pod p\u016fvodn\u00ed hladinu, co\u017e se projevuje \u0161patnou n\u00e1ladou a nutk\u00e1n\u00edm \u010dinnost rychle opakovat (z\u00e1vislost), je otu\u017eov\u00e1n\u00ed v\u00fdjime\u010dn\u00e9. Mno\u017estv\u00ed dopaminu toti\u017e stoup\u00e1 postupn\u011b a z\u016fst\u00e1v\u00e1 zv\u00fd\u0161en\u00e9 po n\u011bkolik hodin. <\/p>\n\n\n\n Prok\u00e1zala to nap\u0159\u00edklad studie<\/a>, kter\u00e1 u skupiny mlad\u00fdch mu\u017e\u016f zkoumala m\u011bn\u00edc\u00ed se hodnoty zm\u00edn\u011bn\u00fdch l\u00e1tek b\u011bhem ponor\u016f do vody s\u202fr\u016fznou teplotou. P\u0159i teplot\u011b vody 14 \u00b0C se zv\u00fd\u0161ila koncentrace noradrenalinu o 530 % a dopaminu o 250 %. Co je ale zaj\u00edmav\u00e9 a z\u00e1sadn\u00ed pro du\u0161evn\u00ed zdrav\u00ed, \u017ee z\u00e1rove\u0148 z\u016fstala n\u00edzko nebo dokonce klesla hladina hlavn\u00edho stresov\u00e9ho hormonu \u2013 kortizolu, kter\u00fd zp\u016fsobuje pocit t\u00edsn\u011b, \u201esta\u017een\u00e9ho \u017ealudku\u201c, \u00fazkosti a dlouhodob\u011b vede k vyho\u0159en\u00ed a depresi. <\/p>\n\n\n\n Jak trefn\u011b shrnuje jeden z tuzemsk\u00fdch\u202fpropag\u00e1tor\u016f chladov\u00e9 terapie, kou\u010d, mentor a \u201ebiohacker\u201c Libor Mattu\u0161<\/a>, \u201echlad n\u00e1m pom\u00e1h\u00e1 m\u00edt lep\u0161\u00ed n\u00e1ladu, l\u00e9pe se c\u00edtit a m\u00edt chu\u0165 b\u00fdt aktivn\u00ed. Pom\u00e1h\u00e1 vylou\u010dit chemick\u00e9 slou\u010deniny, kter\u00e9 to zajist\u00ed!\u201c<\/em> <\/p>\n\n\n\n Otu\u017eov\u00e1n\u00ed vyu\u017e\u00edv\u00e1 principu tzv. hormeze, tedy procesu, kdy kr\u00e1tkodob\u00fd a kontrolovan\u00fd stres (chlad) posiluje organismus, aby byl odoln\u011bj\u0161\u00ed v\u016f\u010di stresu dlouhodob\u00e9mu. Pravideln\u00fdm opakov\u00e1n\u00edm se v\u00e1\u0161 nervov\u00fd syst\u00e9m bude u\u010dit z\u016fst\u00e1vat v klidu i pod tlakem. Tato schopnost se pak p\u0159en\u00e1\u0161\u00ed i do b\u011b\u017en\u00e9ho \u017eivota \u2013 stresov\u00e9 situace v pr\u00e1ci nebo v osobn\u00edm \u017eivot\u011b v\u00e1s u\u017e tak snadno nerozhod\u00ed. <\/p>\n\n\n\n Otu\u017eov\u00e1n\u00ed tak\u00e9 v\u00fdrazn\u011b stimuluje nervov\u00e9 dr\u00e1hy, co\u017e je d\u00e1no t\u00edm, \u017ee k\u016f\u017ee je nejv\u011bt\u0161\u00edm org\u00e1nem t\u011bla a je hust\u011b protk\u00e1na receptory chladu. I jedna studen\u00e1 sprcha tak vy\u0161le do mozku obrovsk\u00e9 mno\u017estv\u00ed elektrick\u00fdch impulz\u016f z perifern\u00edch nerv\u016f. Tento proces m\u016f\u017ee v mozku fungovat podobn\u011b jako \u201ejemn\u00e1 elektro\u0161okov\u00e1 terapie\u201c, kter\u00e1 pom\u00e1h\u00e1 \u201ep\u0159epsat\u201c depresivn\u00ed vzorce my\u0161len\u00ed a aktivovat utlumen\u00e1 centra v mozku. <\/p>\n\n\n\n V pr\u016fb\u011bhu otu\u017eov\u00e1n\u00ed tak\u00e9 doch\u00e1z\u00ed k\u202faktivaci bloudiv\u00e9ho nervu, kter\u00fd je kl\u00ed\u010dem k p\u0159epnut\u00ed t\u011bla z re\u017eimu stresu do re\u017eimu regenerace. Chlad stimuluje tento nerv, co\u017e vede k sn\u00ed\u017een\u00ed tepov\u00e9 frekvence, zklidn\u011bn\u00ed d\u00fdch\u00e1n\u00ed a lep\u0161\u00ed regulaci emoc\u00ed. <\/p>\n\n\n\n Pokud jste do\u010detli a\u017e sem, mo\u017en\u00e1 se sami sebe pt\u00e1te, co je tedy optim\u00e1ln\u00ed otu\u017eovac\u00ed postup a kdy se dostav\u00ed v\u0161echny ty pozitivn\u00ed \u00fa\u010dinky? Kdy\u017e vynech\u00e1me r\u016fzn\u00e9 v\u00edce \u010di m\u00e9n\u011b sofistikovan\u00e9 metody a jejich zast\u00e1nce, jako je nap\u0159\u00edklad legend\u00e1rn\u00ed nizozemsk\u00fd iceman Wim Hof, m\u016f\u017eete za\u010d\u00edt jednoduch\u00fdmi n\u00e1vyky. Mezi n\u011b pat\u0159\u00ed zejm\u00e9na myt\u00ed obli\u010deje studenou vodou (aktivuj\u00edc\u00ed v\u00fd\u0161e zm\u00edn\u011bn\u00fd bloudiv\u00fd nerv) nebo otu\u017eov\u00e1n\u00ed jen ur\u010dit\u00fdch \u010d\u00e1st\u00ed t\u011bla, p\u0159edev\u0161\u00edm doln\u00edch a horn\u00edch kon\u010detin. <\/p>\n\n\n\n \u201eZ pohledu t\u011blesn\u00e9 termiky jsou pr\u00e1v\u011b dlan\u011b a plosky nohou nejv\u011bt\u0161\u00edmi branami, kde t\u011blo teplotn\u011b komunikuje se sv\u00fdm okol\u00edm. Stejn\u011b tak i chlazen\u00ed rukou v oblasti kolem z\u00e1p\u011bst\u00ed a nohou pod kotn\u00edky m\u00e1 na zbytek t\u011bla mnohem v\u011bt\u0161\u00ed efekt ne\u017e chlazen\u00ed jin\u00fdch \u010d\u00e1st\u00ed,\u201c<\/em> up\u0159es\u0148uje Libor Mattu\u0161. <\/p>\n\n\n\n Aby otu\u017eov\u00e1n\u00ed p\u0159ineslo po\u017eadovan\u00fd efekt, je nepochybn\u011b d\u016fle\u017eit\u00e1 systemati\u010dnost, pravidelnost, ale i schopnost z\u016fstat u toho, co \u010dlov\u011bku vyhovuje, a nej\u00edt zbyte\u010dn\u011b za svou hranu. Ur\u010dit\u011b je vhodn\u011bj\u0161\u00ed za\u010d\u00edt pomaleji a postupn\u011b. Nap\u0159\u00edklad u studie<\/a>, kter\u00e1 zkoumala vyu\u017eit\u00ed sprchov\u00e1n\u00ed studenou vodu coby prevenci proti depresi, bylo zji\u0161t\u011bno, \u017ee kdy\u017e po p\u011bti minut\u00e1ch b\u011b\u017en\u00e9ho denn\u00edho sprchov\u00e1n\u00ed postupn\u011b v\u202fz\u00e1v\u011bru myt\u00ed p\u0159ejdete na studenou vodu (o teplot\u011b 20 \u00b0C) a vydr\u017e\u00edte se v\u202fn\u00ed sprchovat dv\u011b a\u017e t\u0159i minuty, dok\u00e1\u017ee b\u011bhem n\u011bkolika t\u00fddn\u016f takov\u00e1to \u201echladov\u00e1 hydroterapie pom\u011brn\u011b \u00fa\u010dinn\u011b zm\u00edrnit depresivn\u00ed symptomy\u201c. Vzhledem k\u202ftomu, \u017ee v\u202fzimn\u00edch m\u011bs\u00edc\u00edch dostanete z b\u011b\u017en\u00e9 \u010desk\u00e9 sprchy vodu i kolem 12\u201314 \u00b0C, m\u016f\u017ee b\u00fdt doba procedury mnohem krat\u0161\u00ed, \u0159ekn\u011bme ani ne minutu. <\/p>\n\n\n\n Ale op\u011bt pozor na snahu n\u011bco p\u0159ekon\u00e1vat za ka\u017edou cenu: \u201eRychle se osprchovat ledovou vodou, kdy\u017e v\u00e1s intenzita chladu nut\u00ed ke k\u0159e\u010di, zrychlen\u00e9mu d\u00fdch\u00e1n\u00ed a nap\u00edn\u00e1n\u00ed sval\u016f nen\u00ed spr\u00e1vn\u00fdm p\u0159\u00edstupem. Je to nezdrav\u00fd a ne\u00fa\u010dinn\u00fd postup, kter\u00fd nen\u00ed dlouhodob\u011b udr\u017eiteln\u00fd a nep\u0159inese v\u00e1m pozitivn\u00ed v\u00fdsledky,\u201c<\/em> varuje Mattu\u0161. <\/p>\n\n\n\n Velmi popul\u00e1rn\u00edm zp\u016fsobem, jak se otu\u017eovat, se v\u202fposledn\u00edch letech stal tak\u00e9 pobyt na chladn\u00e9m vzduchu. I v\u202ftomto p\u0159\u00edpad\u011b v\u0161ak d\u00e1vejte velk\u00fd pozor, a\u0165 to nep\u0159e\u017eenete. M\u016f\u017eete za\u010d\u00edt nap\u0159\u00edklad t\u00edm, \u017ee postupn\u011b odlo\u017e\u00edte p\u0159i krat\u0161\u00edch vych\u00e1zk\u00e1ch n\u011bkter\u00e9 vrstvy oble\u010den\u00ed. Vyj\u00edt ven jen v\u202ftri\u010dku a kra\u0165asech se za\u010d\u00e1te\u010dn\u00edk\u016fm doporu\u010duje skute\u010dn\u011b pouze na p\u00e1r minut. Vyrazit v\u202ftomto outfitu rovnou na Sn\u011b\u017eku je zbyte\u010dn\u00fd hazard, kter\u00fdm tak akor\u00e1t p\u0159id\u011bl\u00e1te pr\u00e1ci horsk\u00e9 slu\u017eb\u011b. <\/p>\n\n\n\n Pro vych\u00e1zky s\u202fminimem oble\u010den\u00ed je tak\u00e9 vhodn\u00e1 pouze tzv. \u010dist\u00e1 zima, tedy bez v\u011btru, de\u0161t\u011b nebo sn\u011b\u017een\u00ed. \u201eVe velmi pokro\u010dil\u00e9 f\u00e1zi m\u016f\u017eete zkusit na p\u00e1r minut na such\u00e9m podkladu vyrazit ven bosi. Ur\u010dit\u011b zd\u016fraz\u0148uji ten such\u00fd povrch, proto\u017ee jedna z nejm\u00e9n\u011b p\u0159\u00edjemn\u00fdch zku\u0161enost\u00ed, kterou jsem m\u011bl jako pokro\u010dil\u00fd otu\u017eilec, bylo brodit se v minusov\u00e9 teplot\u011b mokrou tr\u00e1vou,\u201c<\/em> vzkazuje Libor Mattu\u0161. <\/p>\n\n\n\n N\u00e1\u0161 tip:<\/strong> Chce\u0161 b\u00fdt neust\u00e1le v obraze a m\u00edt p\u0159\u00edstup k aktu\u00e1ln\u00edm informac\u00edm<\/strong> z oblasti du\u0161evn\u00edho zdrav\u00ed? P\u0159ihlas se k odb\u011bru<\/strong><\/a> na\u0161eho newsletteru a nic Ti u\u017e neunikne<\/strong>! Do Tv\u00e9 e-mailov\u00e9 schr\u00e1nky Ti doru\u010d\u00edme ty nejzaj\u00edmav\u011bj\u0161\u00ed \u010dl\u00e1nky, rozhovory, inspirativn\u00ed p\u0159\u00edb\u011bhy a tipy, jak pe\u010dovat o du\u0161evn\u00ed zdrav\u00ed. P\u0159idej se ke komunit\u011b lid\u00ed, kter\u00fdm na du\u0161evn\u00edm zdrav\u00ed z\u00e1le\u017e\u00ed, a z\u00edskej pravidelnou d\u00e1vku inspirace a podpory.<\/p>\n\n\n\n redakce@fokusoviny.cz<\/a><\/small>Internetov\u00fd magaz\u00edn FOKUSOVINY neziskov\u00e9 organizace Fokus Praha nab\u00edz\u00ed praktick\u00e9 tipy, rady a p\u0159\u00edb\u011bhy pro podporu du\u0161evn\u00edho zdrav\u00ed. Sleduje nejnov\u011bj\u0161\u00ed trendy v oblasti du\u0161evn\u00ed pohody, pom\u00e1h\u00e1 posilovat psychickou odolnost a ukazuje, kde hledat odbornou pomoc.<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" Jestli jste si dali s nov\u00fdm rokem p\u0159edsevzet\u00ed, \u017ee budete v\u00edce pe\u010dovat o sv\u00e9 du\u0161evn\u00ed zdrav\u00ed, zkuste se za\u010d\u00edt otu\u017eovat. Podle v\u011bdeck\u00fdch studi\u00ed m\u00e1 c\u00edlen\u00e9 vystavov\u00e1n\u00ed se chladu tu skv\u011blou vlastnost, \u017ee dok\u00e1\u017ee \u201ep\u0159eprogramovat\u201c chemii mozku z […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":62974,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-62972","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\/62972","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=62972"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/62972\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/62974"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=62972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=62972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=62972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Prevence proti apatii, \u00fazkosti a depresi <\/h2>\n\n\n\n
Dlouhodob\u00e9 pozitivn\u00ed \u00fa\u010dinky otu\u017eov\u00e1n\u00ed <\/h2>\n\n\n\n
Jak se za\u010d\u00edt otu\u017eovat <\/h2>\n\n\n\n
Otu\u017eovac\u00ed proch\u00e1zky <\/h2>\n\n\n\n
\u010dl\u00e1nek p\u0159evzat od redakce Fokusoviny<\/a><\/strong><\/h4>\n\n\n\n