\u010casto mluv\u00edme o vyv\u00e1\u017een\u00e9 strav\u011b a fyzick\u00e9 aktivit\u011b pro regulaci cholesterolu. Dal\u0161\u00ed, n\u011bkdy podce\u0148ovan\u00fd faktor by mohl m\u00edt z\u00e1sadn\u00ed vliv: sp\u00e1nek. Podle kardiolog\u016f hraje d\u00e9lka noci v\u00fdznamnou roli v rovnov\u00e1ze va\u0161eho srdce a metabolismu.<\/p>\n
Sp\u00e1nek nen\u00ed jen o zotaven\u00ed se po n\u00e1ro\u010dn\u00e9m dni. B\u011bhem noci va\u0161e t\u011blo aktivn\u011b pracuje, zejm\u00e9na na regulaci cholesterolu. Kardiolo\u017eka Dr. Nivee Aminov\u00e1 n\u00e1m p\u0159ipom\u00edn\u00e1<\/a> , \u017ee t\u011blo b\u011bhem sp\u00e1nku metabolizuje n\u011bkter\u00e9 lipidy. Proto se n\u011bkter\u00e9 l\u00e9ky na cholesterol p\u0159edepisuj\u00ed ve\u010der: \u00fa\u010dinkuj\u00ed, kdy\u017e t\u011blo p\u0159irozen\u011b reguluje produkci lipid\u016f.<\/p>\n Odborn\u00edci se obecn\u011b shoduj\u00ed na ide\u00e1ln\u00edm mno\u017estv\u00ed sp\u00e1nku pro dosp\u011bl\u00e9: 7 a\u017e 9 hodin za noc. Dodr\u017eov\u00e1n\u00ed tohoto rozmez\u00ed pom\u00e1h\u00e1 udr\u017eovat hormon\u00e1ln\u00ed a metabolickou rovnov\u00e1hu, co\u017e jsou dva kl\u00ed\u010dov\u00e9 prvky pro regulaci LDL, \u010dasto naz\u00fdvan\u00e9ho \u201e\u0161patn\u00fd\u201c cholesterol, kter\u00fd se pod\u00edl\u00ed na kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00edch. Stru\u010dn\u011b \u0159e\u010deno, dostatek odpo\u010dinku m\u016f\u017ee t\u011blu pomoci l\u00e9pe zvl\u00e1dat tyto z\u00e1kladn\u00ed vnit\u0159n\u00ed procesy.<\/p>\n P\u0159\u00edli\u0161 m\u00e1lo sp\u00e1nku nezp\u016fsobuje jen \u00fanavu. M\u016f\u017ee tak\u00e9 naru\u0161it zp\u016fsob, jak\u00fdm va\u0161e t\u011blo zpracov\u00e1v\u00e1 cukry a tuky. P\u0159i nedostatku sp\u00e1nku se metabolismus st\u00e1v\u00e1 m\u00e9n\u011b efektivn\u00edm. T\u011blo pak m\u016f\u017ee m\u00edt v\u011bt\u0161\u00ed pot\u00ed\u017ee s regulac\u00ed ur\u010dit\u00fdch parametr\u016f, v\u010detn\u011b cholesterolu.<\/p>\n Sp\u00e1nek tak\u00e9 ovliv\u0148uje va\u0161e ka\u017edodenn\u00ed n\u00e1vyky. Klidn\u00fd no\u010dn\u00ed sp\u00e1nek v\u00e1m \u010dasto dod\u00e1 energii, kterou pot\u0159ebujete k aktivit\u011b, va\u0159en\u00ed, vyv\u00e1\u017een\u011bj\u0161\u00edmu v\u00fdb\u011bru j\u00eddla a p\u00e9\u010di o sebe. Naopak chronick\u00e1 \u00fanava m\u016f\u017ee v\u00e9st k chuti na sladk\u00e9 nebo tu\u010dn\u00e9 potraviny, kter\u00e9 maj\u00ed tendenci negativn\u011b ovliv\u0148ovat v\u00e1\u0161 lipidov\u00fd profil. N\u011bkter\u00e9 v\u011bdeck\u00e9 studie dokonce prok\u00e1zaly, \u017ee nedostatek sp\u00e1nku je spojen se zv\u00fd\u0161en\u00edm LDL cholesterolu a tak\u00e9 s r\u016fzn\u00fdmi metabolick\u00fdmi nerovnov\u00e1hami.<\/p>\n I kdy\u017e nedostatek sp\u00e1nku m\u016f\u017ee naru\u0161it metabolickou rovnov\u00e1hu, sp\u00e1nek mnohem d\u00e9le, ne\u017e je nutn\u00e9, tak\u00e9 nen\u00ed ide\u00e1ln\u00ed. Japonsk\u00e1 studie uk\u00e1zala<\/a> , \u017ee sp\u00e1nek m\u00e9n\u011b ne\u017e 5 hodin za noc, ale i v\u00edce ne\u017e 8 hodin, by mohl souviset s vy\u0161\u0161\u00ed hladinou LDL cholesterolu. V\u011bdci se domn\u00edvaj\u00ed, \u017ee tato extr\u00e9mn\u00ed doba trv\u00e1n\u00ed by mohla odr\u00e1\u017eet \u0161ir\u0161\u00ed metabolick\u00e9 nebo zdravotn\u00ed poruchy, a\u010dkoli p\u0159esn\u00e9 mechanismy je t\u0159eba teprve objasnit.<\/p>\n C\u00edlem nen\u00ed tr\u00e1vit v posteli v\u00edce hodin, ale usilovat o pravidelnou dobu sp\u00e1nku, kter\u00e1 vyhovuje va\u0161emu rytmu. Pro v\u011bt\u0161inu dosp\u011bl\u00fdch se zd\u00e1, \u017ee rozmez\u00ed 7 a\u017e 9 hodin nejl\u00e9pe podporuje kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/p>\n Nen\u00ed mo\u017en\u00e9 mluvit o sp\u00e1nku, ani\u017e bychom zm\u00ednili stres. Kardiologov\u00e9 n\u00e1m p\u0159ipom\u00ednaj\u00ed<\/a> , \u017ee chronick\u00fd stres stimuluje produkci hormon\u016f, kter\u00e9 mohou zvy\u0161ovat krevn\u00ed tlak a zrychlovat srde\u010dn\u00ed tep. Probl\u00e9m je v tom, \u017ee stres tak\u00e9 naru\u0161uje sp\u00e1nek. A kdy\u017e se noci stanou nepravideln\u00fdmi nebo p\u0159\u00edli\u0161 kr\u00e1tk\u00fdmi, m\u016f\u017ee se zhor\u0161it metabolick\u00e1 nerovnov\u00e1ha. Je to za\u010darovan\u00fd kruh, kter\u00fd m\u016f\u017ee b\u00fdt t\u011b\u017ek\u00e9 prolomit.<\/p>\n Pr\u00e1ce na zvl\u00e1d\u00e1n\u00ed stresu proto m\u016f\u017ee m\u00edt nep\u0159\u00edm\u00fd pozitivn\u00ed vliv na v\u00e1\u0161 cholesterol. Fyzick\u00e1 aktivita, relaxace, dechov\u00e1 cvi\u010den\u00ed, \u010dten\u00ed nebo uklid\u0148uj\u00edc\u00ed ve\u010dern\u00ed rutina mohou pomoci va\u0161emu t\u011blu zpomalit a podpo\u0159it klidn\u011bj\u0161\u00ed sp\u00e1nek.<\/p>\n Stru\u010dn\u011b \u0159e\u010deno, nadbytek LDL cholesterolu m\u016f\u017ee podporovat hromad\u011bn\u00ed plaku v tepn\u00e1ch a zvy\u0161ovat riziko infarktu nebo mrtvice. Sp\u00e1nek nen\u00ed ztr\u00e1ta \u010dasu; je to \u010das, kdy se o v\u00e1s va\u0161e t\u011blo star\u00e1. Sp\u00e1nkem 7 a\u017e 9 hodin za noc poskytujete sv\u00e9mu t\u011blu ide\u00e1ln\u00ed podm\u00ednky pro fungov\u00e1n\u00ed vlastn\u00edm tempem a podporujete dlouhodob\u00e9 kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"\u010casto mluv\u00edme o vyv\u00e1\u017een\u00e9 strav\u011b a fyzick\u00e9 aktivit\u011b pro regulaci cholesterolu. Dal\u0161\u00ed, n\u011bkdy podce\u0148ovan\u00fd faktor by mohl m\u00edt...","protected":false},"author":8375,"featured_media":435845,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"disable_msn":false,"footnotes":""},"categories":[5639],"tags":[97279],"class_list":["post-435839","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bien-etre","tag-sommeil"],"image":{"medium":["https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/03\/Miriam-Alonso-_-Pexels-2-200x113.jpg",200,113,true],"large":["https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/03\/Miriam-Alonso-_-Pexels-2-500x281.jpg",500,281,true]},"custom":{"td_video":"","featured_image":"https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/03\/Miriam-Alonso-_-Pexels-2.jpg","author":{"name":"Fabienne Baure","avatar":"https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/10\/fabienne_baure-96x96.jpg"},"categories":[{"term_id":5639,"name":"Pohoda","slug":"bien-etre","term_group":0,"term_taxonomy_id":5804,"taxonomy":"category","description":" Rubrika Pohoda v magaz\u00ednu The Body Optimist p\u0159in\u00e1\u0161\u00ed praktick\u00e9 rady, jak se h\u00fdbat, l\u00e9pe sp\u00e1t, zvl\u00e1dat stres a rozum\u011bt drobn\u00fdm ka\u017edodenn\u00edm pot\u00ed\u017e\u00edm. Je ur\u010den\u00e1 v\u0161em \u017een\u00e1m a v\u0161em postav\u00e1m a vych\u00e1z\u00ed z jednoduch\u00e9 my\u0161lenky: p\u00e9\u010de o t\u011blo stoj\u00ed na radosti a pravidelnosti, ne na tlaku a v\u00fd\u010ditk\u00e1ch.<\/p>\n P\u0159i n\u00e1vratu k pohybu se vyplat\u00ed s\u00e1zet na pravidelnost, ne na intenzitu. P\u00e1r vod\u00edtek pro pozvoln\u00fd za\u010d\u00e1tek:<\/p>\n Za pohyb se po\u010d\u00edtaj\u00ed i b\u011b\u017en\u00e9 ka\u017edodenn\u00ed \u010dinnosti, nap\u0159\u00edklad ch\u016fze nebo j\u00edzda na kole do pr\u00e1ce \u010di na n\u00e1kup.<\/p>\n T\u011blo tu nen\u00ed projekt k oprav\u011b. O sportu mluv\u00edme kv\u016fli radosti, n\u00e1lad\u011b a zdrav\u00ed, nikdy jako o zp\u016fsobu, jak \u201evykompenzovat\u201c j\u00eddlo nebo zhubnout, a ka\u017ed\u00e1 rada mus\u00ed fungovat bez ohledu na tvou postavu. \u010cl\u00e1nky v t\u00e9to rubrice maj\u00ed obecn\u011b informa\u010dn\u00ed charakter a nenahrazuj\u00ed radu zdravotn\u00edka.<\/p>\n Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje dosp\u011bl\u00fdm alespo\u0148 150 minut st\u0159edn\u011b intenzivn\u00ed vytrvalostn\u00ed aktivity t\u00fddn\u011b, nap\u0159\u00edklad rychl\u00e9 ch\u016fze. Z\u00e1rove\u0148 zd\u016fraz\u0148uje, \u017ee trocha pohybu je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd: po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 aktivita, i kr\u00e1tk\u00e1, a nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt tempo, kter\u00e9 dlouhodob\u011b udr\u017e\u00ed\u0161.<\/p>\n Prvn\u00edm krokem je pravidelnost: chodit sp\u00e1t a vst\u00e1vat p\u0159ibli\u017en\u011b ve stejnou dobu, i o v\u00edkendu. Us\u00edn\u00e1n\u00ed usnadn\u00ed tich\u00e1, tmav\u00e1 a chladn\u011bj\u0161\u00ed lo\u017enice, m\u00e9n\u011b obrazovek ve\u010der a ne p\u0159\u00edli\u0161 pozdn\u00ed ve\u010de\u0159e. Hlasit\u00e9 chr\u00e1p\u00e1n\u00ed nebo probouzen\u00ed s pocitem du\u0161en\u00ed je d\u016fvod probrat to s l\u00e9ka\u0159em.<\/p>\n Dlouhodob\u00e1 \u00fanava m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din: nedostatek sp\u00e1nku, stres, ment\u00e1ln\u00ed p\u0159et\u00ed\u017een\u00ed, ale tak\u00e9 nedostatek \u017eeleza, poruchu \u0161t\u00edtn\u00e9 \u017el\u00e1zy nebo depresi. Pokud trv\u00e1 n\u011bkolik t\u00fddn\u016f navzdory odpo\u010dinku nebo ji doprov\u00e1zej\u00ed dal\u0161\u00ed p\u0159\u00edznaky, zajdi k l\u00e9ka\u0159i a hledejte jej\u00ed p\u0159\u00ed\u010dinu spole\u010dn\u011b.<\/p>\n Chce\u0161 j\u00edt d\u00e1l? V\u0161echna t\u00e9mata najde\u0161 v rubrice Zdrav\u00ed<\/a>, nast\u00e1vaj\u00edc\u00ed maminky prov\u00e1z\u00ed rubrika T\u011bhotenstv\u00ed<\/a> a pestr\u00e9 j\u00eddlo bez restrikc\u00ed nab\u00edz\u00ed rubrika V\u00fd\u017eiva<\/a>.<\/p>","parent":360,"count":1718,"filter":"raw","cat_ID":5639,"category_count":1718,"category_description":" Rubrika Pohoda v magaz\u00ednu The Body Optimist p\u0159in\u00e1\u0161\u00ed praktick\u00e9 rady, jak se h\u00fdbat, l\u00e9pe sp\u00e1t, zvl\u00e1dat stres a rozum\u011bt drobn\u00fdm ka\u017edodenn\u00edm pot\u00ed\u017e\u00edm. Je ur\u010den\u00e1 v\u0161em \u017een\u00e1m a v\u0161em postav\u00e1m a vych\u00e1z\u00ed z jednoduch\u00e9 my\u0161lenky: p\u00e9\u010de o t\u011blo stoj\u00ed na radosti a pravidelnosti, ne na tlaku a v\u00fd\u010ditk\u00e1ch.<\/p>\n P\u0159i n\u00e1vratu k pohybu se vyplat\u00ed s\u00e1zet na pravidelnost, ne na intenzitu. P\u00e1r vod\u00edtek pro pozvoln\u00fd za\u010d\u00e1tek:<\/p>\n Za pohyb se po\u010d\u00edtaj\u00ed i b\u011b\u017en\u00e9 ka\u017edodenn\u00ed \u010dinnosti, nap\u0159\u00edklad ch\u016fze nebo j\u00edzda na kole do pr\u00e1ce \u010di na n\u00e1kup.<\/p>\n T\u011blo tu nen\u00ed projekt k oprav\u011b. O sportu mluv\u00edme kv\u016fli radosti, n\u00e1lad\u011b a zdrav\u00ed, nikdy jako o zp\u016fsobu, jak \u201evykompenzovat\u201c j\u00eddlo nebo zhubnout, a ka\u017ed\u00e1 rada mus\u00ed fungovat bez ohledu na tvou postavu. \u010cl\u00e1nky v t\u00e9to rubrice maj\u00ed obecn\u011b informa\u010dn\u00ed charakter a nenahrazuj\u00ed radu zdravotn\u00edka.<\/p>\n Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje dosp\u011bl\u00fdm alespo\u0148 150 minut st\u0159edn\u011b intenzivn\u00ed vytrvalostn\u00ed aktivity t\u00fddn\u011b, nap\u0159\u00edklad rychl\u00e9 ch\u016fze. Z\u00e1rove\u0148 zd\u016fraz\u0148uje, \u017ee trocha pohybu je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd: po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 aktivita, i kr\u00e1tk\u00e1, a nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt tempo, kter\u00e9 dlouhodob\u011b udr\u017e\u00ed\u0161.<\/p>\n Prvn\u00edm krokem je pravidelnost: chodit sp\u00e1t a vst\u00e1vat p\u0159ibli\u017en\u011b ve stejnou dobu, i o v\u00edkendu. Us\u00edn\u00e1n\u00ed usnadn\u00ed tich\u00e1, tmav\u00e1 a chladn\u011bj\u0161\u00ed lo\u017enice, m\u00e9n\u011b obrazovek ve\u010der a ne p\u0159\u00edli\u0161 pozdn\u00ed ve\u010de\u0159e. Hlasit\u00e9 chr\u00e1p\u00e1n\u00ed nebo probouzen\u00ed s pocitem du\u0161en\u00ed je d\u016fvod probrat to s l\u00e9ka\u0159em.<\/p>\n Dlouhodob\u00e1 \u00fanava m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din: nedostatek sp\u00e1nku, stres, ment\u00e1ln\u00ed p\u0159et\u00ed\u017een\u00ed, ale tak\u00e9 nedostatek \u017eeleza, poruchu \u0161t\u00edtn\u00e9 \u017el\u00e1zy nebo depresi. Pokud trv\u00e1 n\u011bkolik t\u00fddn\u016f navzdory odpo\u010dinku nebo ji doprov\u00e1zej\u00ed dal\u0161\u00ed p\u0159\u00edznaky, zajdi k l\u00e9ka\u0159i a hledejte jej\u00ed p\u0159\u00ed\u010dinu spole\u010dn\u011b.<\/p>\n Chce\u0161 j\u00edt d\u00e1l? V\u0161echna t\u00e9mata najde\u0161 v rubrice Zdrav\u00ed<\/a>, nast\u00e1vaj\u00edc\u00ed maminky prov\u00e1z\u00ed rubrika T\u011bhotenstv\u00ed<\/a> a pestr\u00e9 j\u00eddlo bez restrikc\u00ed nab\u00edz\u00ed rubrika V\u00fd\u017eiva<\/a>.<\/p>","cat_name":"Pohoda","category_nicename":"bien-etre","category_parent":360}]},"_links":{"self":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/435839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/users\/8375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/comments?post=435839"}],"version-history":[{"count":3,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/435839\/revisions"}],"predecessor-version":[{"id":436134,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/435839\/revisions\/436134"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/media\/435845"}],"wp:attachment":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/media?parent=435839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/categories?post=435839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/tags?post=435839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} Kdy\u017e nedostatek sp\u00e1nku naru\u0161\u00ed rovnov\u00e1hu<\/h2>\n
P\u0159\u00edli\u0161 dlouh\u00e9 span\u00ed nemus\u00ed b\u00fdt nutn\u011b \u0159e\u0161en\u00edm<\/h2>\n
Stres, dal\u0161\u00ed d\u00edlek skl\u00e1da\u010dky<\/h2>\n
Co najde\u0161 v rubrice Pohoda<\/h2>\n
\n
Jak se vr\u00e1tit ke sportu po dlouh\u00e9 pauze?<\/h2>\n
\n
N\u00e1\u0161 p\u0159\u00edstup<\/h2>\n
\u010cl\u00e1nky pro za\u010d\u00e1tek<\/h2>\n
\n
\u010cast\u00e9 ot\u00e1zky<\/h2>\n
Kolik pohybu t\u00fddn\u011b pot\u0159ebuju?<\/h3>\n
Jak se l\u00e9pe vyspat?<\/h3>\n
Pro\u010d jsem po\u0159\u00e1d unaven\u00e1?<\/h3>\n
Co najde\u0161 v rubrice Pohoda<\/h2>\n
\n
Jak se vr\u00e1tit ke sportu po dlouh\u00e9 pauze?<\/h2>\n
\n
N\u00e1\u0161 p\u0159\u00edstup<\/h2>\n
\u010cl\u00e1nky pro za\u010d\u00e1tek<\/h2>\n
\n
\u010cast\u00e9 ot\u00e1zky<\/h2>\n
Kolik pohybu t\u00fddn\u011b pot\u0159ebuju?<\/h3>\n
Jak se l\u00e9pe vyspat?<\/h3>\n
Pro\u010d jsem po\u0159\u00e1d unaven\u00e1?<\/h3>\n