Menopauza je prirodzen\u00fd biologick\u00fd proces, ktor\u00fdm \u017eeny prech\u00e1dzaj\u00fa v ur\u010ditom veku, sprev\u00e1dzan\u00fd zastaven\u00edm men\u0161tru\u00e1cie a hormon\u00e1lnymi zmenami. Tento prechod m\u00f4\u017ee by\u0165 sprev\u00e1dzan\u00fd r\u00f4znymi pr\u00edznakmi a jedn\u00fdm z be\u017en\u00fdch probl\u00e9mov je zmena telesnej hmotnosti. S rast\u00facim zameran\u00edm na zdravie a pohodu \u017eien po\u010das menopauzy je d\u00f4le\u017eit\u00e9 presk\u00fama\u0165, ako r\u00f4zne faktory, vr\u00e1tane hydrat\u00e1cie, m\u00f4\u017eu ovplyvni\u0165 udr\u017eanie zdravej hmotnosti a celkov\u00e9ho zdravia po\u010das tohto obdobia \u017eivota. <\/p>\n\n
Pribli\u017ene 70 % kal\u00f3ri\u00ed, ktor\u00e9 denne sp\u00e1lite, ide len na udr\u017eanie \u017eivota (naz\u00fdva sa baz\u00e1lny metabolizmus, alebo BMR). S\u00fa to veci ako d\u00fdchanie, krvn\u00fd obeh, udr\u017eiavanie telesnej teploty (tvorba tepla), vytv\u00e1ranie nov\u00fdch buniek a recykl\u00e1cia star\u00fdch, \u00faprava hlad\u00edn horm\u00f3nov, funkcia mozgu a nervov a sedav\u00e9 \u010dinnosti ako sp\u00e1nok, sedenie alebo kontrola smartf\u00f3nu. <\/p>\n\n
Pribli\u017ene 20 % sa vynaklad\u00e1 na hlavn\u00e9 fyzick\u00e9 aktivity, ako je ch\u00f4dza na vlak, vybavovanie poch\u00f4dzok alebo cvi\u010denie. Toto je faktor, ktor\u00fd m\u00f4\u017eete ovplyvni\u0165 zv\u00fd\u0161enou aktivitou. Ale pokia\u013e nestr\u00e1vite cel\u00fd de\u0148 v posil\u0148ovni, nikdy sa to nevyrovn\u00e1 va\u0161ej existuj\u00facej kal\u00f3rii. A nakoniec, asi 10 % sa minie na tr\u00e1venie jedla. <\/p>\n\n
Priemern\u00fd \u010dlovek sp\u00e1li pribli\u017ene 2000 a\u017e 2400 kal\u00f3ri\u00ed bez cvi\u010denia a pri intenz\u00edvnom cvi\u010den\u00ed m\u00f4\u017ee sp\u00e1li\u0165 o nieko\u013eko stoviek kal\u00f3ri\u00ed viac. Cvi\u010denie pom\u00e1ha udr\u017eiava\u0165 svaly a r\u00fdchlej\u0161ie spa\u013eova\u0165 kal\u00f3rie a zabra\u0148uje spomaleniu metabolizmu s vekom. Cvi\u010denie je teda ur\u010dite dobr\u00e1 strat\u00e9gia na udr\u017eanie metabolizmu a telesnej hmotnosti, ale k\u013e\u00fa\u010dom je kontrolova\u0165 svoju stravu a praktizova\u0165 preru\u0161ovan\u00fd p\u00f4st, ktor\u00fd je z\u010faleka najlep\u0161\u00edm prirodzen\u00fdm sp\u00f4sobom na kontrolu horm\u00f3nov a udr\u017eanie zdravej hmotnosti po\u010das menopauzy. <\/p>\n\n
Hydrat\u00e1cia zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri udr\u017eiavan\u00ed zdravia po\u010das menopauzy z viacer\u00fdch d\u00f4vodov. Po prv\u00e9, udr\u017eiavanie dostato\u010dnej hydrat\u00e1cie pom\u00e1ha odstra\u0148ova\u0165 nadbyto\u010dn\u00fa tekutinu z tela, \u010do m\u00f4\u017ee zn\u00ed\u017ei\u0165 pocit nad\u00favania a zlep\u0161i\u0165 celkov\u00fd pocit pohody. Po\u010das menopauzy m\u00f4\u017eu hormon\u00e1lne zmeny vies\u0165 k zadr\u017eiavaniu vody, preto je d\u00f4le\u017eit\u00e9 zabezpe\u010di\u0165 dostato\u010dn\u00fd pr\u00edjem tekut\u00edn na stimul\u00e1ciu prirodzen\u00e9ho procesu vylu\u010dovania prebyto\u010dnej tekutiny z tela. To v\u00e1m jednoducho pom\u00f4\u017ee s kontrolou hmotnosti. <\/p>\n\n
Po druh\u00e9, hydrat\u00e1cia zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri podpore metabolizmu. Po\u010das menopauzy m\u00f4\u017eu hormon\u00e1lne zmeny, najm\u00e4 zn\u00ed\u017eenie hladiny estrog\u00e9nu, ovplyvni\u0165 \u017eensk\u00fd metabolizmus, \u010do m\u00f4\u017ee vies\u0165 k zmen\u00e1m telesnej hmotnosti. Dostato\u010dn\u00fd pr\u00edjem vody m\u00f4\u017ee podpori\u0165 optim\u00e1lnu metabolick\u00fa funkciu, \u010do u\u013eah\u010duje udr\u017eiavanie zdravej hmotnosti alebo chudnutie po\u010das menopauzy. <\/p>\n\n
Okrem podpory zdrav\u00e9ho metabolizmu a pomoci pri odstra\u0148ovan\u00ed nadbyto\u010dn\u00fdch tekut\u00edn zohr\u00e1va hydrat\u00e1cia k\u013e\u00fa\u010dov\u00fa \u00falohu v celkovom zdrav\u00ed a vitalite po\u010das menopauzy. Nedostatok dostato\u010dnej hydrat\u00e1cie m\u00f4\u017ee vies\u0165 k r\u00f4znym zdravotn\u00fdm probl\u00e9mom, ktor\u00e9 zhor\u0161uj\u00fa pr\u00edznaky menopauzy a celkovo ovplyv\u0148uj\u00fa pohodu \u017eeny. <\/p>\n\n
Napr\u00edklad nedostatok hydrat\u00e1cie m\u00f4\u017ee vies\u0165 k dehydrat\u00e1cii, ktor\u00e1 m\u00f4\u017ee sp\u00f4sobi\u0165 \u00fanavu, bolesti hlavy a zn\u00ed\u017een\u00fa koncentr\u00e1ciu. Po\u010das menopauzy, ke\u010f s\u00fa \u017eeny u\u017e vystaven\u00e9 hormon\u00e1lnym zmen\u00e1m, ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 n\u00e1ladu a pocit energie, je d\u00f4le\u017eit\u00e9 zabezpe\u010di\u0165 dostato\u010dn\u00fa hydrat\u00e1ciu na udr\u017eanie energie a ment\u00e1lnej jasnosti. Hydrat\u00e1cia zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri podpore zdravia poko\u017eky, vlasov a nechtov po\u010das menopauzy. Hormon\u00e1lne zmeny m\u00f4\u017eu vies\u0165 k suchej poko\u017eke a vlasom, preto je d\u00f4le\u017eit\u00e9 zabezpe\u010di\u0165 dostato\u010dn\u00fd pr\u00edjem tekut\u00edn na udr\u017eanie hydrat\u00e1cie a zdravia poko\u017eky, vlasov a nechtov. <\/p>\n\n
Existuje nieko\u013eko sp\u00f4sobov, ako m\u00f4\u017eu \u017eeny zlep\u0161i\u0165 hydrat\u00e1ciu po\u010das menopauzy na podporu zdravia a pohody tela. Po prv\u00e9, je d\u00f4le\u017eit\u00e9 zabezpe\u010di\u0165 pravideln\u00fd pr\u00edjem vody po\u010das cel\u00e9ho d\u0148a. Odpor\u00fa\u010da sa vypi\u0165 aspo\u0148 osem poh\u00e1rov vody denne, ale individu\u00e1lne potreby hydrat\u00e1cie sa m\u00f4\u017eu l\u00ed\u0161i\u0165 v z\u00e1vislosti od r\u00f4znych faktorov, ako je fyzick\u00e1 aktivita, podnebie a celkov\u00e9 zdravie. <\/p>\n\n
Okrem vody m\u00f4\u017eu \u017eeny zv\u00fd\u0161i\u0165 pr\u00edjem tekut\u00edn konzum\u00e1ciou in\u00fdch tekut\u00fdch potrav\u00edn, ako s\u00fa polievky, \u010daje alebo ovocn\u00e9 \u0161\u0165avy. Ovocie a zelenina s vysok\u00fdm obsahom vody, ako mel\u00f3n, uhorky alebo pomaran\u010de, m\u00f4\u017eu by\u0165 tie\u017e prospe\u0161n\u00e9 na zlep\u0161enie hydrat\u00e1cie. <\/p>\n\n
Zavedenie pravideln\u00e9ho sp\u00e1nkov\u00e9ho re\u017eimu je nevyhnutn\u00e9 pre zlep\u0161enie kvality sp\u00e1nku, najm\u00e4 po\u010das menopauzy. Zavedenie pravideln\u00e9ho sp\u00e1nkov\u00e9ho re\u017eimu signalizuje telu, kedy je \u010das relaxova\u0165 a pripravi\u0165 sa na odpo\u010dinok. T\u00e1to pravidelnos\u0165 pom\u00e1ha regulova\u0165 vn\u00fatorn\u00e9 hodiny tela, zn\u00e1me ako cirkadi\u00e1nny rytmus, ktor\u00fd zohr\u00e1va v\u00fdznamn\u00fa \u00falohu v riaden\u00ed cyklu sp\u00e1nku a bdenia. <\/p>\n\n
Zaradenie relaxa\u010dn\u00fdch techn\u00edk do va\u0161ej ve\u010dernej rutiny m\u00f4\u017ee tie\u017e podpori\u0165 lep\u0161\u00ed sp\u00e1nok. Aktivity ako \u013eahk\u00e9 na\u0165ahovanie, medit\u00e1cia, hlbok\u00e9 d\u00fdchanie alebo tepl\u00e1 k\u00fape\u013e m\u00f4\u017eu pom\u00f4c\u0165 uvo\u013eni\u0165 telo a myse\u013e, \u010do u\u013eah\u010duje zaspa\u0165 a zosta\u0165 v sp\u00e1nku po\u010das celej noci. <\/p>\n\n
Okrem toho zv\u00e1\u017ete pou\u017eitie pr\u00edrodn\u00fdch lie\u010div alebo doplnkov, ktor\u00e9 m\u00f4\u017eu zlep\u0161i\u0165 kvalitu sp\u00e1nku. Niektor\u00e9 bylinky, ako napr\u00edklad kore\u0148 valeri\u00e1ny alebo harman\u010dekov\u00fd \u010daj, sa tradi\u010dne pou\u017e\u00edvaj\u00fa na podporu relax\u00e1cie a zlep\u0161enie sp\u00e1nku. Je v\u0161ak d\u00f4le\u017eit\u00e9 poradi\u0165 sa s lek\u00e1rom pred zaveden\u00edm nov\u00fdch doplnkov do va\u0161ej rutiny, najm\u00e4 ak u\u017e\u00edvate in\u00e9 lieky alebo doplnky. <\/p>\n\n
<\/p>\n\n
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Menopauza je prirodzen\u00fd biologick\u00fd proces, ktor\u00fdm \u017eeny prech\u00e1dzaj\u00fa v ur\u010ditom veku, sprev\u00e1dzan\u00fd zastaven\u00edm men\u0161tru\u00e1cie a hormon\u00e1lnymi zmenami. Tento prechod m\u00f4\u017ee by\u0165 sprev\u00e1dzan\u00fd r\u00f4znymi pr\u00edznakmi a jedn\u00fdm z be\u017en\u00fdch probl\u00e9mov je zmena telesnej hmotnosti. S rast\u00facim zameran\u00edm na zdravie a pohodu \u017eien po\u010das menopauzy je d\u00f4le\u017eit\u00e9 presk\u00fama\u0165, ako r\u00f4zne faktory, vr\u00e1tane hydrat\u00e1cie, m\u00f4\u017eu ovplyvni\u0165 udr\u017eanie zdravej […]<\/p>\n","protected":false},"author":2,"featured_media":15445,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[3312],"tags":[4059,2804,3314,4133,4074],"class_list":["post-15443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hormony-a-zdravie","tag-chudnutie-2","tag-dieta","tag-hormony","tag-hydratacia","tag-spanie","wpbf-post"],"_links":{"self":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/posts\/15443","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/comments?post=15443"}],"version-history":[{"count":0,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/posts\/15443\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/media\/15445"}],"wp:attachment":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/media?parent=15443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/categories?post=15443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/tags?post=15443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}