{"id":199880,"date":"2021-01-02T15:15:07","date_gmt":"2021-01-02T14:15:07","guid":{"rendered":"https:\/\/loudavymkrokem.cz\/?p=199880"},"modified":"2026-06-05T21:12:51","modified_gmt":"2026-06-05T19:12:51","slug":"ako-zit-do-120-rokov-dlhovekost","status":"publish","type":"post","link":"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/","title":{"rendered":"Ako \u017ei\u0165 do 120 rokov: sprievodca pre za\u010diato\u010dn\u00edkov"},"content":{"rendered":"\n<p><strong>Som presved\u010den\u00fd, \u017ee ka\u017ed\u00fd z n\u00e1s sa m\u00f4\u017ee s dne\u0161n\u00fdmi poznatkami, technol\u00f3giami a lek\u00e1rskym pokrokom do\u017ei\u0165 120 rokov a dosiahnu\u0165 skuto\u010dn\u00fa dlhovekos\u0165.<\/strong> Predpokladom je d\u00f4sledn\u00e9 dodr\u017eiavanie rokmi overen\u00fdch aj nov\u00fdch progres\u00edvnych n\u00e1vodov, ktor\u00e9 n\u00e1m ako rie\u0161enie r\u00f4znych zdravotn\u00fdch probl\u00e9mov a prevenciu starnutia pon\u00fakaj\u00fa vedci zo v\u0161etk\u00fdch oblast\u00ed v\u00fdskumu \u013eudsk\u00e9ho \u017eivota.<\/p>\n\n\n\n<p><strong>Od roku 2021 sa nimi chcem \u010do najviac riadi\u0165, a preto som dal dohromady zoznam, ktor\u00fd mi bude pripom\u00edna\u0165, ako m\u00e1m \u017ei\u0165.<\/strong> N\u00e1vod je pou\u017eite\u013en\u00fd pre ka\u017ed\u00e9ho bez rozdielu, no najm\u00e4 pri postupoch na \u201epredl\u017eovanie \u017eivota&#8220; odpor\u00fa\u010dam hlb\u0161ie \u0161t\u00fadium pre pochopenie v\u0161etk\u00fdch d\u00f4le\u017eit\u00fdch mechanizmov. K tomu ti posl\u00fa\u017ei t\u00e1to z\u00e1kladn\u00e1 literat\u00fara o dlhovekosti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.melvil.cz\/kniha-proc-spime\/\" rel=\"nofollow noopener\" target=\"_blank\">Pre\u010do sp\u00edme<\/a> \u2013 Matthew Walker<\/li>\n\n\n\n<li><a href=\"https:\/\/www.melvil.cz\/kniha-obsahuji-davy\/\" rel=\"nofollow noopener\" target=\"_blank\">Obsahujem z\u00e1stupy<\/a> \u2013 Ed Yong<\/li>\n\n\n\n<li><a href=\"https:\/\/www.databazeknih.cz\/knihy\/jak-nezemrit-346974\" rel=\"nofollow noopener\" target=\"_blank\">Ako nezomrie\u0165<\/a> \u2013 Michael Greger<\/li>\n\n\n\n<li><a href=\"https:\/\/www.melvil.cz\/kniha-konec-starnuti\/\" target=\"_blank\" rel=\"noopener\">Koniec starnutia<\/a> \u2013 David Sinclair<\/li>\n\n\n\n<li><a href=\"https:\/\/www.melvil.cz\/kniha-pribeh-lidskeho-tela\/\" rel=\"nofollow noopener\" target=\"_blank\">Pr\u00edbeh \u013eudsk\u00e9ho tela<\/a> \u2013 Daniel E. Lieberman<\/li>\n\n\n\n<li><a href=\"https:\/\/www.luxor.cz\/product\/ledovy-muz-zbo000350092\" rel=\"nofollow noopener\" target=\"_blank\">\u013dadov\u00fd mu\u017e<\/a> \u2013 Wim Hof<\/li>\n\n\n\n<li><a href=\"https:\/\/www.melvil.cz\/kniha-cirkadianni-kod\/\" rel=\"nofollow noopener\" target=\"_blank\">Cirkadi\u00e1nny k\u00f3d<\/a> \u2013 Satchin Panda<\/li>\n<\/ul>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Vysvetlivky\" >Vysvetlivky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Geny_prezitia\" >G\u00e9ny pre\u017eitia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Hormeza\" >Hormeza<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Sirtuiny\" >Sirtu\u00edny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#NAD\" >NAD+<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Boj_s_chorobami\" >Boj s chorobami<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Rozbor_DNA\" >Rozbor DNA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Analyza_crevneho_mikrobiomu\" >Anal\u00fdza \u010drevn\u00e9ho mikrobi\u00f3mu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Otuzovanie\" >Otu\u017eovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Sauna\" >Sauna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Zvysovanie_NAD_na_spomalenie_procesov_starnutia\" >Zvy\u0161ovanie NAD+ na spomalenie procesov starnutia<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Resveratrol\" >Resveratrol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#NMN_alebo_NR\" >NMN alebo NR<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Strava\" >Strava<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Nejest_maso\" >Nejes\u0165 m\u00e4so<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Kupovat_alebo_pestovat_bio_zeleninu\" >Kupova\u0165 alebo pestova\u0165 bio zeleninu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Prerusovany_post\" >Preru\u0161ovan\u00fd p\u00f4st<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Denna_silna_dvanastka\" >Denn\u00e1 siln\u00e1 dvan\u00e1stka<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Spanok\" >Sp\u00e1nok<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Sila_rutiny\" >Sila rutiny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Domace_osvetlenie\" >Dom\u00e1ce osvetlenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Potravinove_doplnky\" >Potravinov\u00e9 doplnky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Meranie_spanku\" >Meranie sp\u00e1nku<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Pohyb\" >Pohyb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Stres\" >Stres<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Meditacia\" >Medit\u00e1cia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/loudavymkrokem.cz\/sk\/ako-zit-do-120-rokov-dlhovekost\/#Journaling_denny_%C3%97_tyzdenny_%C3%97_mesacny\" >Journaling (denn\u00fd \u00d7 t\u00fd\u017edenn\u00fd \u00d7 mesa\u010dn\u00fd)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vysvetlivky\"><\/span><strong>Vysvetlivky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Geny_prezitia\"><\/span><strong>G\u00e9ny pre\u017eitia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ka\u017ed\u00fd v sebe nos\u00edme tzv. g\u00e9ny dlhovekosti (mTOR, AMPK a sirtu\u00edny), ktor\u00e9 za nepriazniv\u00fdch podmienok chr\u00e1nia organizmus aktivovan\u00edm mechanizmov pre\u017eitia. V\u010faka \u010dastej aktiv\u00e1cii t\u00fdchto g\u00e9nov je mo\u017en\u00e9 dosiahnu\u0165 zlep\u0161enie zdravia, lep\u0161iu odolnos\u0165 vo\u010di chorob\u00e1m a pred\u013a\u017eenie \u017eivota.<\/p>\n\n\n\n<p><strong>M\u00e1me k dispoz\u00edcii hne\u010f nieko\u013eko sp\u00f4sobov, ako aktivova\u0165 g\u00e9ny pre\u017eitia<\/strong>, bez toho, aby sme si t\u00fdm po\u0161kodzovali telo. Ide o mierne vyvolanie stresu cvi\u010den\u00edm, chladom alebo hladom. Tak\u00fdto stav sa naz\u00fdva <strong>hormeza<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hormeza\"><\/span><strong>Hormeza<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Hormeza n\u00fati organizmus \u0161etri\u0165 zdroje a opravova\u0165 bunky, ako len to je mo\u017en\u00e9.<\/strong> V praxi si tak predl\u017eujeme \u017eivot, preto\u017ee telo namiesto budovania nov\u00fdch buniek opravuje tie existuj\u00face a vlastne ich omladuje. Hormezu mo\u017eno dokonca vyvola\u0165 umelo pomocou niektor\u00fdch l\u00e1tok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sirtuiny\"><\/span>Sirtu\u00edny<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sirtu\u00edny s\u00fa jedny z najd\u00f4le\u017eitej\u0161\u00edch g\u00e9nov dlhovekosti. Rozba\u013euj\u00fa a zba\u013euj\u00fa na\u0161u DNA a zap\u00ednaj\u00fa a vyp\u00ednaj\u00fa g\u00e9ny. Po\u010das z\u00e1\u0165a\u017ee (cvi\u010denie, hlad a pod.) sp\u00fa\u0161\u0165aj\u00fa procesy, ktor\u00e9 opravuj\u00fa bunky a br\u00e1nia ich odumieraniu. Pokles aktivity sirtu\u00ednov spojen\u00fd s poklesom hladiny NAD je jednou z hlavn\u00fdch pr\u00ed\u010din starnutia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"NAD\"><\/span>NAD+<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>NAD je chemick\u00e1 l\u00e1tka, ktor\u00e1 je \u00fastredn\u00fdm regul\u00e1torom radu d\u00f4le\u017eit\u00fdch biologick\u00fdch procesov vr\u00e1tane starnutia a ochoren\u00ed. Bez dostato\u010dnej hladiny NAD nie s\u00fa sirtu\u00edny schopn\u00e9 efekt\u00edvne pracova\u0165. Hladina NAD s prib\u00fadaj\u00facim vekom kles\u00e1, \u010do je jednou z hlavn\u00fdch pr\u00ed\u010din starnutia. Zvy\u0161ovanie hladiny NAD z\u00e1sadne ovplyv\u0148uje starnutie buniek.<\/p>\n\n\n\n<p><em>Pozn.: G\u00e9nov dlhovekosti je viac, no pre tento \u010dl\u00e1nok nie je potrebn\u00e9 ich v\u0161etky vymenov\u00e1va\u0165. Z\u00e1ujemcovia si m\u00f4\u017eu viac pre\u010d\u00edta\u0165 v knihe <a href=\"https:\/\/www.melvil.cz\/kniha-konec-starnuti\/\" rel=\"nofollow noopener\" target=\"_blank\">Koniec starnutia<\/a>.<\/em><\/p>\n\n\n<div class=\"wp-block-ub-divider ub_divider ub-divider-orientation-horizontal\" id=\"ub_divider_6580eef7-12b9-4c31-8d69-1410dd9e6201\"><div class=\"ub_divider_wrapper\" style=\"position: relative; margin-bottom: 2px; width: 100%; height: 2px; \" data-divider-alignment=\"center\"><div class=\"ub_divider_line\" style=\"border-top: 2px solid #ccc; margin-top: 2px; \"><\/div><\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Boj_s_chorobami\"><\/span>Boj s chorobami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etci vieme, \u017ee najlacnej\u0161\u00ed a najefekt\u00edvnej\u0161\u00ed boj s chorobami je prevencia. A pre\u010do na prevenciu nevyu\u017ei\u0165 tie najpokro\u010dilej\u0161ie met\u00f3dy, ktor\u00e9 s\u00fa dnes na trhu dostupn\u00e9?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rozbor_DNA\"><\/span>Rozbor DNA<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Vy\u0161etrenie DNA za \u00fa\u010delom zistenia genetick\u00fdch predispoz\u00edci\u00ed (od intolerancie lakt\u00f3zy a\u017e po rakovinu) dnes vyjde na nieko\u013eko desiatok eur.<\/strong> Rozbor DNA sta\u010d\u00ed urobi\u0165 raz a s prib\u00fadaj\u00facimi d\u00e1tami v celosvetovej datab\u00e1ze sa o sebe ka\u017ed\u00fa chv\u00ed\u013eu dozviete nie\u010do nov\u00e9.<\/p>\n\n\n\n<p>Zle sp\u00edte? \u010casto v\u00e1s bol\u00ed \u017eal\u00fadok? Trp\u00edte depresiami? Mo\u017eno za to \u010diasto\u010dne m\u00f4\u017ee va\u0161a genetick\u00e1 v\u00fdbava.<\/p>\n\n\n\n<p><strong>Rozbor DNA met\u00f3dou sekvenovania gen\u00f3mu je z\u00e1kladn\u00fdm predpokladom predikt\u00edvnej medic\u00edny<\/strong>, ktor\u00e1 reaguje na pravdepodobnos\u0165 ochorenia a sna\u017e\u00ed sa mu predch\u00e1dza\u0165. Ja som si sekvenovanie gen\u00f3mu objednal u <a href=\"https:\/\/selfdecode.com\/?a_aid=5fd7cb69b6800\" target=\"_blank\" rel=\"noopener\">Selfdecode<\/a> na odpor\u00fa\u010danie od <a href=\"https:\/\/lifehacky.cz\/personalni-genomika-dna\/\" target=\"_blank\" rel=\"noopener\">Tom\u00e1\u0161a Bar\u00e1nka<\/a> a vy by ste mali urobi\u0165 to ist\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Analyza_crevneho_mikrobiomu\"><\/span>Anal\u00fdza \u010drevn\u00e9ho mikrobi\u00f3mu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Vy\u0161etrenie \u010drevn\u00e9ho mikrobi\u00f3mu je nen\u00e1siln\u00e1 met\u00f3da (sta\u010d\u00ed donies\u0165 vzorku stolice \ud83d\ude0a) s v\u00fdborn\u00fdmi v\u00fdsledkami.<\/strong> \u010crevn\u00e1 mikrofl\u00f3ra ovplyv\u0148uje nielen sp\u00f4sob tr\u00e1venia, ale aj n\u00e1ladu, chu\u0165 do jedla \u010di alergie.<\/p>\n\n\n\n<p><strong>Anal\u00fdza odhal\u00ed optim\u00e1lne zlo\u017eenie va\u0161ej \u010drevnej mikrofl\u00f3ry a odporu\u010d\u00ed \u00fapravu di\u00e9ty, pr\u00edpadne zaradenie potravinov\u00fdch doplnkov alebo liekov.<\/strong> Jednoducho povedan\u00e9 \u2013 dozviete sa, ako sa spr\u00e1va\u0165, aby sa va\u0161e \u010drev\u00e1 c\u00edtili skvelo.<\/p>\n\n\n\n<p>Podobn\u00e9 vy\u0161etrenie pon\u00fakaj\u00fa aj niektor\u00ed gastroenterol\u00f3govia a \u0161pecializovan\u00e9 laborat\u00f3ri\u00e1 na Slovensku \u2013 odpor\u00fa\u010dam sa informova\u0165 u svojho lek\u00e1ra.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Otuzovanie\"><\/span><strong>Otu\u017eovanie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Chlad aktivuje g\u00e9ny dlhovekosti. Vystavovanie sa chladu v akejko\u013evek forme aktivuje tvorbu prospe\u0161n\u00e9ho hned\u00e9ho tukov\u00e9ho tkaniva, preto\u017ee telo je v strese.<\/p>\n\n\n\n<p><strong>Odpor\u00fa\u010dam r\u00fdchle prech\u00e1dzky v zime v tri\u010dku, cvi\u010denie v chladnom prostred\u00ed a nech\u00e1va\u0165 cez noc otvoren\u00e9 okno.<\/strong> Ja to dop\u013a\u0148am 3\u00d7 t\u00fd\u017edenne \u013eadovou sprchou a 2\u00d7 t\u00fd\u017edenne 5-min\u00fatov\u00fdm pobytom na balk\u00f3ne nah\u00fd (v zime).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sauna\"><\/span>Sauna<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Rovnako ako ochladzovanie sa odpor\u00fa\u010da aj druh\u00e1 cesta z termoneutr\u00e1lnej z\u00f3ny \u2013 teplo.<\/strong> Saunovanie raz t\u00fd\u017edenne dok\u00e1\u017ee zn\u00ed\u017ei\u0165 v\u00fdskyt srdcov\u00fdch chor\u00f4b a\u017e o 50 %, aj ke\u010f procesy, ktor\u00e9 k tomu ved\u00fa, e\u0161te nie s\u00fa \u00faplne pop\u00edsan\u00e9.<\/p>\n\n\n\n<p><strong>TIP:<\/strong> Na prehriatie cel\u00e9ho tela odpor\u00fa\u010dame <strong><a href=\"https:\/\/eshop.hanscraft.cz\/25-sauny\" target=\"_blank\" rel=\"noreferrer noopener\">saunovanie<\/a><\/strong> alebo pobyt <a href=\"https:\/\/www.chlorito.cz\/nafukovaci-virivky\/\" target=\"_blank\" rel=\"noreferrer noopener\">vo v\u00edrivke<\/a>, ktor\u00fa si m\u00f4\u017eete v\u00fdhodne zaobstara\u0165 napr\u00edklad na Chlorito. V ponuke maj\u00fa nafukovacie alebo penov\u00e9 modely, ktor\u00e9 s\u00fa mobiln\u00e9 a jednoducho sa montuj\u00fa.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvysovanie_NAD_na_spomalenie_procesov_starnutia\"><\/span>Zvy\u0161ovanie NAD+ na spomalenie procesov starnutia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pomocou tzv. aktiv\u00e1torov sirtu\u00ednov mo\u017eno v tele vyvol\u00e1va\u0165 rovnak\u00e9 procesy, ak\u00e9 vznikaj\u00fa pri z\u00e1\u0165a\u017ei. <strong>Prehltnut\u00edm kapsuly si tak m\u00f4\u017eeme umelo zvy\u0161ova\u0165 hladinu NAD+ a pom\u00e1ha\u0165 svojmu telu opravova\u0165 po\u0161koden\u00e9 bunky<\/strong> \u2013 a v podstate tak \u201eml\u00e1dnu\u0165&#8220;.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Resveratrol\"><\/span>Resveratrol<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p><strong>Prv\u00fdm aktiv\u00e1torom je l\u00e1tka resveratrol, ktor\u00e1 ovplyv\u0148uje rovnak\u00e9 dr\u00e1hy ako napr\u00edklad kalorick\u00e1 re\u0161trikcia<\/strong> (ktor\u00e1 je rovnako \u00fa\u010dinn\u00e1 ako preru\u0161ovan\u00fd p\u00f4st). Pri jej u\u017e\u00edvan\u00ed doch\u00e1dza k \u00fasporn\u00e9mu re\u017eimu organizmu. U kvasiniek pred\u013a\u017eilo pravideln\u00e9 pod\u00e1vanie resveratrolu d\u013a\u017eku \u017eivota a\u017e o 50 %.<\/p>\n\n\n\n<p>Resveratrol produkuj\u00fa rastliny po\u010das stresu (napr\u00edklad potraviny pestovan\u00e9 bez ch\u00e9mie). <strong>Resveratrol bol priekopn\u00edckou l\u00e1tkou pre zvy\u0161ovanie hladiny NAD+ a dnes je vo\u013ene dostupn\u00fd <a href=\"https:\/\/pureclinica.com\/products\/high-absorption-resveratrol-1000mg?variant=18691267952698\" rel=\"nofollow noopener\" target=\"_blank\">v internetov\u00fdch obchodoch<\/a>.<\/strong> Po vlne v\u00fdskumov sa objavili \u010fal\u0161ie, \u00fa\u010dinnej\u0161ie l\u00e1tky: NR a NMN.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"NMN_alebo_NR\"><\/span>NMN alebo NR<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>NMN aj NR s\u00fa e\u0161te \u00fa\u010dinnej\u0161ie l\u00e1tky zvy\u0161uj\u00face hladinu NAD+, ktor\u00e9 s\u00fa u\u017e pomerne jednoducho dostupn\u00e9 na trhu. NR je o nie\u010do star\u0161ia a ove\u013ea viac presk\u00faman\u00e1; p\u00f4vodn\u00fd v\u00fdrobca a z\u00e1rove\u0148 dr\u017eite\u013e patentu pred\u00e1va NR pod n\u00e1zvom <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Tru Niagen\" href=\"https:\/\/loudavymkrokem.cz\/doporucujeme\/tru-niagen\/\" data-shortcode=\"true\">Tru Niagen<\/a>.<\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\">\ud83d\udca1 <strong><a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Tru Niagen\" href=\"https:\/\/loudavymkrokem.cz\/doporucujeme\/tru-niagen\/\" data-shortcode=\"true\">Tru Niagen<\/a><\/strong> odpor\u00fa\u010dame objedn\u00e1va\u0165 z ich <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Tru Niagen\" href=\"https:\/\/loudavymkrokem.cz\/doporucujeme\/tru-niagen\/\" data-shortcode=\"true\"><strong>ofici\u00e1lnej str\u00e1nky<\/strong><\/a> v USA. Je to v\u00fdrazne lacnej\u0161ie. Na preposlanie z USA na Slovensko pou\u017e\u00edvajte <a class=\"thirstylink\" rel=\"nofollow\" target=\"_blank\" title=\"Planet Express\" href=\"https:\/\/loudavymkrokem.cz\/doporucujeme\/planet-express\/\" data-shortcode=\"true\">Planet Express<\/a>.<\/p>\n\n\n<div class=\"wp-block-ub-divider ub_divider ub-divider-orientation-horizontal\" id=\"ub_divider_33b04b6f-7e0e-4eac-9cab-8c5bbd3ca366\"><div class=\"ub_divider_wrapper\" style=\"position: relative; margin-bottom: 2px; width: 100%; height: 2px; \" data-divider-alignment=\"center\"><div class=\"ub_divider_line\" style=\"border-top: 2px solid #ccc; margin-top: 2px; \"><\/div><\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Strava\"><\/span><strong>Strava<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nejest_maso\"><\/span><strong>Nejes\u0165 m\u00e4so<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>M\u00e4so je vra\u017eda \u2013 aspo\u0148 \u010do sa t\u00fdka vlastn\u00e9ho tela. <strong>Konzum\u00e1cia \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn je pod\u013ea mnoh\u00fdch \u0161t\u00fadi\u00ed spojen\u00e1 s vysokou \u00famrtnos\u0165ou na kardiovaskul\u00e1rne choroby a rakovinu.<\/strong><\/p>\n\n\n\n<p><strong>Najhor\u0161ie je priemyselne spracovan\u00e9 \u010derven\u00e9 m\u00e4so<\/strong> (p\u00e1rky, klob\u00e1sy, \u0161unka a slanina), ktor\u00e9 preuk\u00e1zate\u013ene prispieva k rakovine hrub\u00e9ho \u010dreva, slinivky a prostaty. <strong>Ako p\u00ed\u0161e David Sinclair, na\u0161a strava by sa \u201enamiesto lievieho \u017eran\u00edm mala podoba\u0165 sk\u00f4r zaja\u010diemu chr\u00famaniu&#8220;.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kupovat_alebo_pestovat_bio_zeleninu\"><\/span><strong>Kupova\u0165 alebo pestova\u0165 bio zeleninu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Aj zelenina a ovocie maj\u00fa svoje g\u00e9ny pre\u017eitia, ktor\u00e9 sa aktivuj\u00fa stresom.<\/strong> A stres prich\u00e1dza v n\u00e1ro\u010dnom prostred\u00ed \u2013 teda pri prirodzenom <a href=\"https:\/\/www.my-garden.cz\/\" target=\"_blank\" rel=\"noreferrer noopener\">pestovan\u00ed<\/a> bez ch\u00e9mie a podporn\u00fdch l\u00e1tok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prerusovany_post\"><\/span><strong>Preru\u0161ovan\u00fd p\u00f4st<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Preru\u0161ovan\u00fd p\u00f4st (intermittent fasting) znamen\u00e1 jes\u0165 menej \u010dasto a viac poci\u0165ova\u0165 hlad, no neznamen\u00e1 di\u00e9tu. Neupravuje\u0161, \u010do je\u0161, iba optimalizuje\u0161 \u010das, kedy je\u0161. M\u00f4\u017ee\u0161 si vybra\u0165 z <a href=\"https:\/\/www.blendea.cz\/prerusovany-pust\/\" target=\"_blank\" rel=\"noopener\">nieko\u013ek\u00fdch sp\u00f4sobov preru\u0161ovan\u00e9ho p\u00f4stu<\/a>, pri\u010dom sa po\u010d\u00edta aj spont\u00e1nne vynech\u00e1vanie jed\u00e1l.<\/p>\n\n\n\n<p>Pocit hladovania sp\u00fa\u0161\u0165a v tele prospe\u0161n\u00e9 mechanizmy, ktor\u00e9 zni\u017euj\u00fa krvn\u00fd tlak, <a href=\"https:\/\/1t.cz\/jak-snizit-cukr-v-krvi\/\" target=\"_blank\" rel=\"noopener\">zni\u017euj\u00fa cukor v krvi<\/a>, zni\u017euj\u00fa cholesterol a samozrejme aj telesn\u00fa hmotnos\u0165.<\/p>\n\n\n\n<p>A \u010falej:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jes\u0165 viac zeleniny, strukov\u00edn a celozrnn\u00fdch v\u00fdrobkov<\/strong><\/li>\n\n\n\n<li><strong>Obmedzi\u0165 mlie\u010dne v\u00fdrobky, biele pe\u010divo a cukor<\/strong><\/li>\n\n\n\n<li><strong>Vynecha\u0165 cukor a biele pe\u010divo<\/strong><\/li>\n\n\n\n<li><strong>\u010co najviac vyv\u00e1\u017een\u00e1 strava<\/strong><\/li>\n\n\n\n<li><strong>Ku ka\u017ed\u00e9mu jedlu vypi\u0165 poh\u00e1r vody<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Denna_silna_dvanastka\"><\/span>Denn\u00e1 siln\u00e1 dvan\u00e1stka<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pod\u013ea Michaela Gregera (kniha Ako nezomrie\u0165) je ide\u00e1lne zlo\u017eenie ka\u017edodennej stravy nasledovn\u00e9 (sna\u017e sa ho dodr\u017eiava\u0165 \u010do najviac):<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010det porci\u00ed denne<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Typ potraviny<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">strukoviny<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">bobu\u013eov\u00e9 ovocie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">ostatn\u00e9 ovocie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">kapustovit\u00e1 zelenina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">tmavolist\u00e1 zelenina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">ostatn\u00e1 zelenina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u013eanov\u00e9 semienka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">orechy a ostatn\u00e9 semen\u00e1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">bylinky a koreniny<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00e9 obilniny<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00e1poje<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">telesn\u00e9 cvi\u010denie<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spanok\"><\/span><strong>Sp\u00e1nok<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sila_rutiny\"><\/span>Sila rutiny<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Na\u0161e tel\u00e1 maj\u00fa vlastn\u00fd tzv. cirkadi\u00e1nny rytmus, ktor\u00fd ur\u010duje, kedy a ako dlho by sme mali spa\u0165. Ka\u017ed\u00fd m\u00e1 cirkadi\u00e1nny rytmus nastaven\u00fd trochu inak, no <strong>v\u0161eobecne plat\u00ed, \u017ee by sme mali chodi\u0165 spa\u0165 aj vst\u00e1va\u0165 v rovnak\u00fd \u010das \u2013 ide\u00e1lne bez bud\u00edka<\/strong>.<\/p>\n\n\n\n<p>Odkedy sme sa so svojou partnerkou za\u010dali o sp\u00e1nok zauj\u00edma\u0165, v\u00fdrazne sa mi zlep\u0161ila jeho kvalita. Tr\u00e1vim v noci viac min\u00fat v hlbokom sp\u00e1nku a takmer dva roky som cez de\u0148 nez\u00edval.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Domace_osvetlenie\"><\/span>Dom\u00e1ce osvetlenie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Umel\u00e9 osvetlenie dok\u00e1\u017ee n\u00e1\u0161 mozog dokonale oklama\u0165, \u017ee je st\u00e1le e\u0161te de\u0148, a telo nevyprodukuje dostatok melaton\u00ednu. Melaton\u00edn je pritom l\u00e1tka d\u00f4le\u017eit\u00e1 pre bezprobl\u00e9mov\u00e9 zasp\u00e1vanie.<\/strong><\/p>\n\n\n\n<p>Miera, do akej ve\u010dern\u00e9 elektrick\u00e9 svetlo oneskoruje n\u00e1\u0161 intern\u00fd cirkadi\u00e1nny rytmus (vn\u00fatorn\u00e9 hodiny), je katastrof\u00e1lna. V priemere ide o dve a\u017e tri hodiny ka\u017ed\u00fd ve\u010der. <strong>Hoci teda hodiny ukazuj\u00fa polnoc, va\u0161e telo si st\u00e1le mysl\u00ed, \u017ee je de\u0148.<\/strong><\/p>\n\n\n\n<p><strong>Ve\u010der si svie\u0165te iba bodov\u00fdmi lampi\u010dkami a vyh\u00fdbajte sa modr\u00e9mu svetlu.<\/strong> Ide\u00e1lne je zaobstara\u0165 si tzv. smart \u017eiarovky, ktor\u00e9 sa dok\u00e1\u017eu prisp\u00f4sobova\u0165 dennej dobe. Mo\u017eno ich dokonca synchronizova\u0165 pod\u013ea individu\u00e1lneho sp\u00e1nkov\u00e9ho cyklu s automatick\u00fdmi prechodmi od tlmen\u00e9ho svetla ve\u010der a\u017e po jasn\u00e9 svetlo r\u00e1no.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potravinove_doplnky\"><\/span><strong>Potravinov\u00e9 doplnky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>S partnerkou ob\u010das suplementujeme <a href=\"https:\/\/www.pilulka.cz\/melatonin-100-tablet\" rel=\"nofollow noopener\" target=\"_blank\">melaton\u00edn<\/a>.<\/strong> Vhodn\u00e9 je u\u017e\u00edva\u0165 ho ve\u010der po dni, ke\u010f sa v\u00e1m nepodarilo v\u010das vyhn\u00fa\u0165 zdrojom modr\u00e9ho svetla.<\/p>\n\n\n\n<p><strong>TIP: Ak uva\u017eujete o \u010fal\u0161\u00edch vitam\u00ednoch a doplnkoch stravy, pom\u00f4\u017ee v\u00e1m <a href=\"https:\/\/milujemefitness.cz\/blendea-recenze\/\" target=\"_blank\" rel=\"noopener\">recenzia superpotravinov\u00fdch doplnkov Blendea<\/a>.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meranie_spanku\"><\/span><strong>Meranie sp\u00e1nku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>U\u017e viac ako \u0161es\u0165 rokov si meriam sp\u00e1nok pomocou zariadenia Fitbit. Hoci ide len o informat\u00edvne meranie, dok\u00e1\u017eem spo\u013eahlivo prep\u00e1ja\u0165 v\u00fdsledky sp\u00e1nku s kvalitou nasleduj\u00faceho d\u0148a.<\/p>\n\n\n\n<p><strong>Meran\u00edm kvality sp\u00e1nku m\u00f4\u017eete odhali\u0165 mno\u017estvo probl\u00e9mov, ktor\u00e9 ved\u00fa k celkovej \u00fanave a\u017e k pocitu vy\u010derpanosti aj po riadne prespitej noci.<\/strong> M\u00f4\u017eu to by\u0165 probl\u00e9my s d\u00fdchan\u00edm alebo napr\u00edklad plytk\u00fdsp\u00e1nok s \u010dast\u00fdm preb\u00fadzan\u00edm.<\/p>\n\n\n\n<p>Meranie odpor\u00fa\u010dam ka\u017ed\u00e9mu \u2013 svoje zariadenie si m\u00f4\u017eete vybra\u0165 pod\u013ea <a href=\"https:\/\/lifehacky.cz\/sneni-o-lepsim-spanku-dreem-oura-withings-sleepon-srovnani\/\" target=\"_blank\" rel=\"noopener\">recenzie Tom\u00e1\u0161a Bar\u00e1nka<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pohyb\"><\/span><strong>Pohyb<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Poriadne sa zapoti\u0165 pri nejakej fyzickej aktivite je to najlep\u0161ie, \u010do m\u00f4\u017eete pre svoju dlhovekos\u0165 urobi\u0165.<\/strong> A nejde ani tak o budovanie svalov (ktor\u00e9 samozrejme lichotia) ani o zlep\u0161ovanie krvn\u00e9ho obehu, ale o zmeny prebiehaj\u00face na molekul\u00e1rnej \u00farovni.<\/p>\n\n\n\n<p><strong>\u010c\u00edm viac cvi\u010d\u00edte, t\u00fdm dlh\u0161ie m\u00e1te telom\u00e9ry \u2013 va\u0161e bunky s\u00fa teda v lep\u0161om stave.<\/strong> Cvi\u010denie (rovnako ako hladovanie) toti\u017e vystavuje telo stresu, ktor\u00e9 v reakcii na \u0161ok zvy\u0161uje hladinu NAD, opravuje bunky a buduje nov\u00e9 kapil\u00e1ry, ktor\u00e9 lep\u0161ie prekrvuj\u00fa cel\u00e9 telo.<\/p>\n\n\n\n<p><strong>Z\u00e1le\u017e\u00ed predov\u0161etk\u00fdm na intenzite cvi\u010denia a ako v\u00f4bec najefekt\u00edvnej\u0161\u00ed sa uk\u00e1zal HIIT tr\u00e9ning (cvi\u010denie pri 85 % va\u0161ej maxim\u00e1lnej tepovej frekvencie).<\/strong> Tak\u00e9hoto cvi\u010denia v\u00e1m sta\u010d\u00ed pol hodiny denne.<\/p>\n\n\n\n<p>Ak beh\u00e1vate, m\u00e1m pre v\u00e1s dobr\u00fa spr\u00e1vu \u2013 5\u20138 kilometrov t\u00fd\u017edenne (\u010do je cca 15 min\u00fat denne) zni\u017euje riziko \u00famrtia na infarkt a\u017e o 45 %.<\/p>\n\n\n\n<p><strong>Ak v\u00e1m cvi\u010denie nie je po chuti, sk\u00faste ho spoji\u0165 so z\u00e1bavou.<\/strong> N\u00e1m sa doma osved\u010dil <a href=\"https:\/\/prislusenstvi-herni-konzole.heureka.cz\/microsoft-xbox-one-kinect\/\" rel=\"nofollow noopener\" target=\"_blank\">Xbox s pohybov\u00fdm senzorom Kinect<\/a> (a mno\u017estvo fitness hier) a po Vianociach som za\u010dal jazdi\u0165 na fitness hr\u00e1ch vo virtu\u00e1lnej realite cez <a href=\"http:\/\/oculus.com\" rel=\"nofollow noopener\" target=\"_blank\">Oculus Quest 2<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stres\"><\/span><strong>Stres<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boj so <a href=\"https:\/\/www.atlaso.cz\/sedm-triku-jak-efektivne-odbourat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\">stresom a \u00fazkos\u0165ami<\/a> je t\u00e9ma, ktorej som sa e\u0161te nevenoval do h\u013abky, no pl\u00e1nujem to zmeni\u0165. <strong>Od 12 rokov m\u00e1m chronick\u00e9 vredy, ktor\u00e9 sa pripom\u00ednaj\u00fa v\u017edy, ke\u010f za\u017e\u00edvam nadmern\u00fd stres. Ako to rie\u0161im?<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meditacia\"><\/span><strong>Medit\u00e1cia<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>V \u0165a\u017e\u0161\u00edch obdobiach, ke\u010f ma \u010dakaj\u00fa zlo\u017eit\u00e9 rozhodnutia alebo m\u00e1m pr\u00edli\u0161 ve\u013ea n\u00e1ro\u010dnej pr\u00e1ce, sa uchy\u013eujem k medit\u00e1cii. \u00daplne mi sta\u010d\u00ed rann\u00e1 10-min\u00fatov\u00e1 seansa ka\u017ed\u00fd de\u0148 pred za\u010diatkom pracovn\u00e9ho d\u0148a.<\/p>\n\n\n\n<p>Nem\u00e1m z\u00e1ujem zaobera\u0165 sa medit\u00e1ciou do h\u013abky, preto pou\u017e\u00edvam aplik\u00e1cie pre <strong>veden\u00fa medit\u00e1ciu<\/strong>. Striedam predplatn\u00e9 aplik\u00e1ci\u00ed Calm a Headspace.<\/p>\n\n\n\n<p>Ak preferujete sloven\u010dinu, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 podobn\u00e9 medita\u010dn\u00e9 aplik\u00e1cie dostupn\u00e9 v slovenskom jazyku alebo jednoduch\u00e9 medit\u00e1cie na YouTube.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Journaling_denny_%C3%97_tyzdenny_%C3%97_mesacny\"><\/span>Journaling (denn\u00fd \u00d7 t\u00fd\u017edenn\u00fd \u00d7 mesa\u010dn\u00fd)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>P\u00edsa\u0165 si s\u00e1m sebe listy m\u00f4\u017ee znie\u0165 ako bl\u00e1znovstvo, no na ventilovanie a utriedenie my\u0161lienok to funguje v\u00fdborne. <strong>Napriek v\u0161etk\u00fdm technick\u00fdm vychyt\u00e1vkam mi na to najlep\u0161ie funguje papier.<\/strong><\/p>\n\n\n\n<p>Ka\u017ed\u00fd mesiac pop\u00ed\u0161em desiatky str\u00e1n, kde si st\u00e1le dookola zapisujem aktu\u00e1lne priority, probl\u00e9my a my\u0161lienky, ktor\u00e9 ma moment\u00e1lne tr\u00e1pia.<\/p>\n\n\n\n<p><strong>P\u00ed\u0161te si sami sebe listy pravidelne.<\/strong><\/p>\n\n\n\n<p><em>Tento zoznam je WORK IN PROGRESS. Postupne dop\u013a\u0148am v\u0161etky triky a taktiky, ktor\u00e9 ma napadaj\u00fa alebo na ne prich\u00e1dzam samost\u00fadiom. Budem r\u00e1d za ak\u00e9ko\u013evek doplnenie alebo koment\u00e1r pod \u010dl\u00e1nkom. Nech sa dar\u00ed! \ud83d\ude0a<\/em> Sk\u00fasim zapracova\u0165 aj zoznam <a href=\"https:\/\/www.euclekarna.cz\/doplnky-stravy\/vitaminy\/\" target=\"_blank\" rel=\"noopener\">vitam\u00ednov<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Som presved\u010den\u00fd, \u017ee ka\u017ed\u00fd z n\u00e1s sa m\u00f4\u017ee s dne\u0161n\u00fdmi poznatkami, technol\u00f3giami a lek\u00e1rskym pokrokom do\u017ei\u0165 120 rokov. Predpokladom je d\u00f4sledn\u00e9 dodr\u017eiavanie rokmi overen\u00fdch aj nov\u00fdch progres\u00edvnych n\u00e1vodov, ktor\u00e9 n\u00e1m ako rie\u0161enie r\u00f4znych zdravotn\u00fdch probl\u00e9mov a prevenciu starnutia pon\u00fakaj\u00fa vedci zo v\u0161etk\u00fdch oblast\u00ed v\u00fdskumu \u013eudsk\u00e9ho \u017eivota.<\/p>\n","protected":false},"author":2,"featured_media":57068,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","rank_math_title":"Ako \u017ei\u0165 do 120 rokov: sprievodca dlhovekos\u0165ou","rank_math_description":"Chce\u0161 dosiahnu\u0165 dlhovekos\u0165 a \u017ei\u0165 zdravo a\u017e do 120 rokov? Pre\u010d\u00edtaj si n\u00e1\u0161 sprievodca overen\u00fdmi met\u00f3dami \u2013 od stravy a sp\u00e1nku a\u017e po vedu o starnut\u00ed.","rank_math_focus_keyword":"dlhovekos\u0165","rank_math_seo_score":""},"categories":[235],"tags":[],"class_list":{"0":"post-199880","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sebarozvoj"},"acf":[],"featured_image_src":"https:\/\/loudavymkrokem.cz\/wp-content\/uploads\/2021\/01\/jak-si-prodlouzit-zivot.jpg","author_info":{"display_name":"Luk\u00e1\u0161 Kone\u010dn\u00fd","author_link":"https:\/\/loudavymkrokem.cz\/sk\/author\/lukas-konecny\/"},"_links":{"self":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts\/199880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/comments?post=199880"}],"version-history":[{"count":1,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts\/199880\/revisions"}],"predecessor-version":[{"id":199881,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/posts\/199880\/revisions\/199881"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/media\/57068"}],"wp:attachment":[{"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/media?parent=199880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/categories?post=199880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudavymkrokem.cz\/sk\/wp-json\/wp\/v2\/tags?post=199880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}