{"id":44848,"date":"2025-02-12T05:00:00","date_gmt":"2025-02-12T04:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=44848"},"modified":"2025-02-11T18:45:07","modified_gmt":"2025-02-11T17:45:07","slug":"cesta-ke-snizeni-stresu-a-vetsi-pohode-zbavte-se-nadbytku-kortizolu","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/cesta-ke-snizeni-stresu-a-vetsi-pohode-zbavte-se-nadbytku-kortizolu\/","title":{"rendered":"Cesta ke sn\u00ed\u017een\u00ed stresu a v\u011bt\u0161\u00ed pohod\u011b? Zbavte se nadbytku kortizolu"},"content":{"rendered":"

Kortizol, zn\u00e1m\u00fd tak\u00e9 jako stresov\u00fd hormon, m\u016f\u017ee p\u0159i dlouhodob\u00e9m zv\u00fd\u0161en\u00ed negativn\u011b ovlivnit zdrav\u00ed a psychick\u00fd stav. Sn\u00ed\u017een\u00ed jeho hladiny je kl\u00ed\u010dov\u00e9 pro lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu, kvalitn\u011bj\u0161\u00ed sp\u00e1nek a celkovou rovnov\u00e1hu t\u011bla a mysli. Co je d\u016fle\u017eit\u00e9 dodr\u017eovat, abyste se vyhnuli nadm\u011brn\u00e9mu stresu a vyu\u017eili stresov\u00fd hormon spr\u00e1vn\u011b?<\/strong><\/p>
\n\n\n\n

K \u010demu je dobr\u00fd stresov\u00fd hormon?<\/strong><\/h2>\n\n\n\n

Kortizol je steroidn\u00ed hormon, kter\u00fd je produkov\u00e1n nadledvinami. Kdy\u017e se uvol\u0148uje do krevn\u00edho ob\u011bhu, p\u016fsob\u00ed na mnoho r\u016fzn\u00fdch \u010d\u00e1st\u00ed t\u011bla a m\u016f\u017ee pomoci t\u011blu reagovat na stres nebo nebezpe\u010d\u00ed, zvy\u0161ovat metabolismus gluk\u00f3zy v t\u011ble, kontrolovat krevn\u00ed tlak a zm\u00edr\u0148ovat z\u00e1n\u011bty. Kortizol je tak\u00e9 pot\u0159ebn\u00fd pro reakci boj nebo \u00fat\u011bk, co\u017e je zdrav\u00e1 a p\u0159irozen\u00e1 reakce na vn\u00edman\u00e9 hrozby.<\/p>
\n\n\n\n

Pro\u010d se hladina kortizolu m\u016f\u017ee zvy\u0161ovat?<\/strong><\/h2>\n\n\n\n

V na\u0161em prost\u0159ed\u00ed jsou v\u011bci, kter\u00e9 si mo\u017en\u00e1 ani neuv\u011bdomujeme jako stresory. Pr\u00e1ce dlouho do noci, diety, nadm\u011brn\u00e9 cvi\u010den\u00ed, kofein a sladkosti \u2013 to v\u0161e zvy\u0161uje ka\u017edodenn\u00ed stresovou z\u00e1t\u011b\u017e na\u0161eho t\u011bla. V\u00fdsledek tohoto stresu m\u016f\u017ee ovlivnit v\u0161e od energetick\u00fdch z\u00e1sob a\u017e po fyzick\u00fd vzhled a zv\u00fd\u0161it riziko n\u011bkter\u00fdch v\u00e1\u017en\u00fdch zdravotn\u00edch probl\u00e9m\u016f. Je tedy z\u0159ejm\u00e9, \u017ee mus\u00edme naj\u00edt zp\u016fsoby, jak sn\u00ed\u017eit hladinu kortizolu, aby n\u00e1\u0161 hormon\u00e1ln\u00ed syst\u00e9m fungoval tak, jak byl navr\u017een.<\/p>\n\n\n\n

\n

N\u00e1\u0161 kortizol toho m\u00e1 na krku opravdu hodn\u011b. Kdy\u017e je hladina kortizolu v nepo\u0159\u00e1dku, nast\u00e1v\u00e1 dominov\u00fd efekt, kter\u00fd ovliv\u0148uje dal\u0161\u00ed hormony a\u00a0t\u011blesn\u00e9 funkce.<\/p>\n<\/blockquote>\n\n\n\n

\"Stres\"<\/figure>
\n\n\n\n

Jak p\u0159irozen\u011b sn\u00ed\u017eit hladinu kortizolu<\/strong><\/h2>\n\n\n\n

Odstranit ze sv\u00e9ho \u017eivota v\u0161echny zdroje stresu je nemo\u017en\u00e9. M\u016f\u017eeme se v\u0161ak nau\u010dit, jak sn\u00ed\u017eit hladinu stresov\u00fdch hormon\u016f pomoc\u00ed nov\u00fdch n\u00e1vyk\u016f, kter\u00e9 pom\u00e1haj\u00ed t\u011blu reagovat na stres. Vyv\u00e1\u017een\u00ed stresu a relaxace je toho kl\u00ed\u010dovou slo\u017ekou. Mezi nejlep\u0161\u00ed zp\u016fsoby, jak p\u0159irozen\u011b sn\u00ed\u017eit hladinu kortizolu, pat\u0159\u00ed metody p\u00e9\u010de o sebe sama, kter\u00e9 pom\u00e1haj\u00ed uvolnit t\u011blo i mysl.<\/p>
\n\n\n\n

Sp\u00e1nek jako kl\u00ed\u010d k psychick\u00e9 pohod\u011b<\/strong><\/h2>\n\n\n\n

Sedm a\u017e osm hodin kvalitn\u00edho sp\u00e1nku ka\u017edou noc je zlat\u00fdm standardem pro optim\u00e1ln\u00ed zdrav\u00ed a je siln\u00fdm prost\u0159edkem ke sn\u00ed\u017een\u00ed hladiny kortizolu.\u00a0\u201eU nedostate\u010dn\u00e9ho sp\u00e1nku hraje kl\u00ed\u010dovou roli\u00a0civiliza\u010dn\u00ed faktor. Stres je v dne\u0161n\u00ed dob\u011b t\u00e9m\u011b\u0159 na ka\u017ed\u00e9m kroku. Stres na sebe vyv\u00edj\u00edme, pokud od sebe \u010dek\u00e1me, \u017ee zvl\u00e1dneme zcela v\u0161e. Bereme si toho na sebe hodn\u011b v pr\u00e1ci, dom\u00e1cnosti a tak\u00e9 z hlediska finan\u010dn\u00edho zabezpe\u010den\u00ed rodiny,\u201c\u00a0\u0159\u00edk\u00e1\u00a0David Buchta,\u00a0<\/strong>propag\u00e1tor zdrav\u00e9ho \u017eivotn\u00edho stylu a z\u00e1stupce zna\u010dky\u00a0Feminus<\/a>.<\/p>\n\n\n\n

\n

Pokud se dlouho do ve\u010dera c\u00edt\u00edte pod nap\u011bt\u00edm, zkuste ztlumit sv\u011btla a vypnout telefony, monitory a televizory alespo\u0148 hodinu p\u0159ed span\u00edm. Modr\u00e9 sv\u011btlo z elektronick\u00fdch za\u0159\u00edzen\u00ed naru\u0161uje cyklus sp\u00e1nku a bd\u011bn\u00ed zn\u00e1m\u00fd jako cirkadi\u00e1nn\u00ed rytmus a zt\u011b\u017euje us\u00edn\u00e1n\u00ed. Nahra\u010fte Netflix knihou, teplou koupel\u00ed nebo relaxa\u010dn\u00ed hudbou, kter\u00e1 v\u00e1m pom\u016f\u017ee se uvolnit a p\u0159ipravit se na sp\u00e1nek.<\/p>\n<\/blockquote>\n\n\n\n

\"Sp\u00e1nek<\/figure>
\n\n\n\n

Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed uvoln\u00ed va\u0161i mysl<\/strong><\/h2>\n\n\n\n

B\u00e1sn\u00ed\u0159ka Mary Oliverov\u00e1 napsala: \u201ePoslouchej \u2013 d\u00fdch\u00e1\u0161 jen trochu a \u0159\u00edk\u00e1\u0161 tomu \u017eivot?\u201c. Kdy jste naposledy v\u011bnovali pozornost sv\u00e9mu dechu? V\u011bt\u0161ina z n\u00e1s tr\u00e1v\u00ed sv\u00e9 dny nev\u011bdomky povrchn\u00edm d\u00fdch\u00e1n\u00edm. Hlubok\u00e9 d\u00fdch\u00e1n\u00ed nebo b\u0159i\u0161n\u00ed n\u00e1dechy mohou vyvolat relaxa\u010dn\u00ed reakci a d\u00e1t kortizolu pokyn k vychladnut\u00ed. Zkuste v\u011bnovat n\u011bkolik minut pr\u00e1ci s dechem, kdy\u017e se c\u00edt\u00edte ve stresu, a ud\u011blejte si z toho zvyk na konci dne, kdy\u017e se p\u0159ed span\u00edm uvol\u0148ujete.<\/p>
\n\n\n\n

\"D\u00fdch\u00e1n\u00ed\"<\/figure>
\n\n\n\n

Pohyb jako l\u00e9k na \u0161patnou n\u00e1ladu<\/strong><\/h2>\n\n\n\n

Cvi\u010den\u00ed pot\u0159ebujete pro siln\u00e9 a zpevn\u011bn\u00e9 t\u011blo, ale pohyb d\u011bl\u00e1 z\u00e1zraky i s va\u0161\u00ed mysl\u00ed. Cvi\u010den\u00ed pat\u0159\u00ed mezi hlavn\u00ed hr\u00e1\u010de toho, co sni\u017euje hladinu kortizolu. Kdy\u017e cvi\u010d\u00edte nebo si \u201ed\u00e1te do t\u011bla\u201c, v\u00e1\u0161 mozek uvol\u0148uje endorfiny navozuj\u00edc\u00ed dobr\u00fd pocit. V\u00fdzkum prok\u00e1zal v\u00fdznamn\u00e9 p\u0159\u00ednosy vlivu endorfin\u016f na hladinu kortizolu. P\u0159i pohybu se m\u016f\u017ee uvolnit dostatek endorfin\u016f, kter\u00e9 pom\u00e1haj\u00ed sni\u017eovat hladinu kortizolu, a t\u00edm pom\u00e1haj\u00ed p\u0159eu\u010dit t\u011blo na sni\u017eov\u00e1n\u00ed hladiny kortizolu po stresov\u00fdch ud\u00e1lostech.<\/p>
\n\n\n\n

Dostatek kalori\u00ed je z\u00e1klad<\/strong><\/h2>\n\n\n\n

Kdy\u017e jste zanepr\u00e1zdn\u011bni, je snadn\u00e9 vynechat j\u00eddlo nebo se spokojit s rychl\u00fdmi sva\u010dinami. Nedostate\u010dn\u00e1 konzumace kalori\u00ed p\u0159edstavuje pro t\u011blo dal\u0161\u00ed z\u00e1t\u011b\u017e a, jak u\u017e jist\u011b tu\u0161\u00edte, zvy\u0161uje hladinu kortizolu. Dodr\u017eov\u00e1n\u00ed t\u0159\u00ed v\u00fd\u017eivn\u00fdch j\u00eddel denn\u011b a sva\u010din v\u00e1m zajist\u00ed dostate\u010dn\u00fd p\u0159\u00edjem potravy, kter\u00fd sn\u00ed\u017e\u00ed hladinu kortizolu. Kdy\u017e si ud\u011bl\u00e1te \u010das na pravideln\u00e9 stravov\u00e1n\u00ed, dod\u00e1te t\u011blu dostatek energie. Tak\u00e9 v\u00e1s to donut\u00ed ud\u011blat si p\u0159est\u00e1vku, zpomalit a j\u00eddlo si vychutnat.<\/p>
\n\n\n\n

V\u011bnujte \u010das sami sob\u011b<\/strong><\/h2>\n\n\n\n

P\u0159\u00edli\u0161 \u010dasto se nech\u00e1v\u00e1me un\u00e9st sv\u00fdmi povinnostmi a zapom\u00edn\u00e1me si ud\u011blat \u010das na kreativitu, hran\u00ed her, zaujet\u00ed dobrou knihou, u\u010den\u00ed se n\u011b\u010demu nov\u00e9mu nebo pl\u00e1nov\u00e1n\u00ed sch\u016fzek s na\u0161imi bl\u00edzk\u00fdmi, p\u0159\u00e1teli a rodinou. \u201eD\u016fle\u017eit\u00e9 je um\u011bt relaxovat, ide\u00e1ln\u011b si naj\u00edt vhodn\u00e9ho kon\u00ed\u010dka, kter\u00fd v\u00e1s napl\u0148uje a z\u00e1rove\u0148 si p\u0159i n\u011bm odpo\u010dinete a na chv\u00edli zapomenete na ka\u017edodenn\u00ed povinnosti a starosti. Zn\u00ed to jednodu\u0161e, ale pro mnoho lid\u00ed je to problematick\u00e9. Kl\u00ed\u010dov\u00e9 je dostate\u010dn\u011b odpo\u010d\u00edvat. Vedle kon\u00ed\u010dk\u016f a relaxace, byste m\u011bli udr\u017eovat dobr\u00e9 vztahy v rodin\u011b, na pracovi\u0161ti a mezi kamar\u00e1dy. N\u011bkdy to nen\u00ed jednoduch\u00e9, ale minim\u00e1ln\u011b byste se m\u011bli o tento stav pokusit,\u201c \u0159\u00edk\u00e1 David Buchta.<\/p>
\n\n\n\n

\"Du\u0161evn\u00ed<\/a><\/figure>
\n

Jak si udr\u017eet du\u0161evn\u00ed pohodu a \u017e\u00edt bez stresu? Dodr\u017euje t\u011bchto 6 pravidel<\/a><\/h4>
\n<\/div><\/div>\n\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"

Kortizol, zn\u00e1m\u00fd tak\u00e9 jako stresov\u00fd hormon, m\u016f\u017ee p\u0159i dlouhodob\u00e9m zv\u00fd\u0161en\u00ed negativn\u011b ovlivnit zdrav\u00ed a psychick\u00fd stav. Sn\u00ed\u017een\u00ed jeho hladiny je kl\u00ed\u010dov\u00e9 pro lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu, kvalitn\u011bj\u0161\u00ed sp\u00e1nek a celkovou rovnov\u00e1hu t\u011bla a mysli. Co je d\u016fle\u017eit\u00e9 dodr\u017eovat, abyste se vyhnuli nadm\u011brn\u00e9mu stresu a vyu\u017eili stresov\u00fd hormon spr\u00e1vn\u011b? K \u010demu je dobr\u00fd stresov\u00fd hormon? Kortizol je steroidn\u00ed […]<\/p>\n","protected":false},"author":4,"featured_media":10150,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[29,25,62],"tags":[4891,6291,5027,276,6290,1496,17,5028,2361,141,482,839,663,490,149],"class_list":["post-44848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-style","category-zdravi","tag-dychani","tag-hladina","tag-hormon","tag-hormony","tag-kortizol","tag-lidske-telo","tag-lifestyle","tag-nadbytek","tag-pohoda","tag-rady","tag-rady-a-tipy","tag-spanek","tag-stres","tag-style","tag-zdravi"],"yoast_head":"\nCesta ke sn\u00ed\u017een\u00ed stresu a v\u011bt\u0161\u00ed pohod\u011b? Zbavte se nadbytku kortizolu - Mzone<\/title>\n<meta name=\"description\" content=\"Kortizol, zn\u00e1m\u00fd tak\u00e9 jako stresov\u00fd hormon, m\u016f\u017ee p\u0159i dlouhodob\u00e9m zv\u00fd\u0161en\u00ed negativn\u011b ovlivnit zdrav\u00ed a psychick\u00fd stav. Sn\u00ed\u017een\u00ed jeho hladiny je kl\u00ed\u010dov\u00e9 pro lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu, kvalitn\u011bj\u0161\u00ed sp\u00e1nek a celkovou rovnov\u00e1hu t\u011bla a mysli. Co je d\u016fle\u017eit\u00e9 dodr\u017eovat, abyste se vyhnuli nadm\u011brn\u00e9mu stresu a vyu\u017eili stresov\u00fd hormon spr\u00e1vn\u011b?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mzone.cz\/en\/cesta-ke-snizeni-stresu-a-vetsi-pohode-zbavte-se-nadbytku-kortizolu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cesta ke sn\u00ed\u017een\u00ed stresu a v\u011bt\u0161\u00ed pohod\u011b? Zbavte se nadbytku kortizolu - Mzone\" \/>\n<meta property=\"og:description\" content=\"Kortizol, zn\u00e1m\u00fd tak\u00e9 jako stresov\u00fd hormon, m\u016f\u017ee p\u0159i dlouhodob\u00e9m zv\u00fd\u0161en\u00ed negativn\u011b ovlivnit zdrav\u00ed a psychick\u00fd stav. Sn\u00ed\u017een\u00ed jeho hladiny je kl\u00ed\u010dov\u00e9 pro lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu, kvalitn\u011bj\u0161\u00ed sp\u00e1nek a celkovou rovnov\u00e1hu t\u011bla a mysli. 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