{"id":7926,"date":"2022-10-07T00:00:00","date_gmt":"2022-10-06T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ako-prirodzene-zvysit-hladinu-dopaminu-tipy-na-stastny-zivot\/"},"modified":"2022-10-07T00:00:00","modified_gmt":"2022-10-06T23:00:00","slug":"ako-prirodzene-zvysit-hladinu-dopaminu-tipy-na-stastny-zivot","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ako-prirodzene-zvysit-hladinu-dopaminu-tipy-na-stastny-zivot\/","title":{"rendered":"Ako prirodzene zv\u00fd\u0161i\u0165 hladinu dopam\u00ednu? TIPY na \u0161tastn\u00fd \u017eivot."},"content":{"rendered":"<p>Dopam\u00edn je chemick\u00fd posol v na\u0161om mozgu,\u00a0<strong>nevyhnutn\u00fd pre motiv\u00e1ciu, pohyb, pam\u00e4\u0165, n\u00e1ladu, sp\u00e1nok<\/strong> a regul\u00e1ciu spr\u00e1vania.<\/p>\n<p>V\u017edy v\u00e1s odmen\u00ed &#8211; ke\u010f sa zapoj\u00edte do <strong>prospe\u0161n\u00e9ho spr\u00e1vania, motivuje v\u00e1s, aby ste toto spr\u00e1vanie zopakovali<\/strong>.<\/p>\n<p>Zaka\u017ed\u00fdm, ke\u010f rob\u00edme nie\u010do pr\u00edjemn\u00e9, ako je dobr\u00e9 jedlo, sex alebo beh, uvo\u013en\u00ed sa v na\u0161om mozgu trochu dopam\u00ednu. Av\u0161ak <strong>zapojenie sa do nerest\u00ed, ako je alkohol alebo drogy, tie\u017e sp\u00f4sobuje uvo\u013e\u0148ovanie dopam\u00ednu<\/strong> do mozgu, preto si na to treba d\u00e1va\u0165 ve\u013ek\u00fd pozor.<\/p>\n<p>N\u00edzke hladiny dopam\u00ednu s\u00fa spojen\u00e9 s nieko\u013ek\u00fdmi zdravotn\u00fdmi probl\u00e9mami, ako je depresia, z\u00e1vislos\u0165, schizofr\u00e9nia a Parkinsonova choroba.<\/p>\n<p>Jeho n\u00edzka hladina m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee sa budete c\u00edti\u0165 menej motivovan\u00ed, apatick\u00ed, a ovplyvn\u00ed va\u0161u schopnos\u0165 s\u00fastredi\u0165 sa.<\/p>\n<p>&nbsp;<\/p>\n<h3>Niektor\u00e9 pr\u00edznaky n\u00edzkej hladiny dopam\u00ednu zah\u0155\u0148aj\u00fa:<\/h3>\n<ul>\n<li>N\u00edzke libido<\/li>\n<li>Svalov\u00e1 stuhnutos\u0165<\/li>\n<li>Nespavos\u0165<\/li>\n<li>Nedostatok motiv\u00e1cie<\/li>\n<li>\u00danava<\/li>\n<li>Nepozornos\u0165<\/li>\n<li>Apatia<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>\u010co sp\u00f4sobuje n\u00edzke hladiny dopam\u00ednu?<\/h3>\n<p>Ve\u013ea vec\u00ed m\u00f4\u017ee sp\u00f4sobi\u0165 n\u00edzke hladiny dopam\u00ednu, niektor\u00e9 z nich zah\u0155\u0148aj\u00fa:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Zdravotn\u00e9 probl\u00e9my<\/strong>:<\/li>\n<\/ul>\n<p>Niektor\u00e9 zdravotn\u00e9 probl\u00e9my s\u00fa spojen\u00e9 s n\u00edzkou hladinou dopam\u00ednu. <strong>Schizofr\u00e9nia, Parkinsonova choroba, depresia, zneu\u017e\u00edvanie n\u00e1vykov\u00fdch l\u00e1tok a bipol\u00e1rna porucha<\/strong>, s\u00fa be\u017en\u00fdmi vinn\u00edkmi n\u00edzkych hlad\u00edn dopam\u00ednu.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Zl\u00e1 strava<\/strong>:<\/li>\n<\/ul>\n<p>Konzum\u00e1cia stravy, ktor\u00e1 neobsahuje dostato\u010dn\u00e9 mno\u017estvo \u017eiv\u00edn pre optim\u00e1lne zdravie mozgu, m\u00f4\u017ee sp\u00f4sobi\u0165 n\u00edzke hladiny dopam\u00ednu \u2013 najm\u00e4 strava s<strong> nedostatkom tyroz\u00ednu<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Zneu\u017e\u00edvanie n\u00e1vykov\u00fdch l\u00e1tok<\/strong>:<\/li>\n<\/ul>\n<p>Zneu\u017e\u00edvanie alkoholu a rekrea\u010dn\u00e9 u\u017e\u00edvanie drog, m\u00f4\u017ee z dlhodob\u00e9ho h\u013eadiska sp\u00f4sobi\u0165, \u017ee va\u0161e <strong>telo zn\u00ed\u017ei svoju prirodzen\u00fa produkciu<\/strong> dopam\u00ednu.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Lieky<\/strong>:<\/li>\n<\/ul>\n<p>Niektor\u00e9 lieky, ako s\u00fa <strong>antidepres\u00edva a antipsychotick\u00e9 lieky, funguj\u00fa v\u00e4zbou na dopam\u00ednov\u00e9 receptory<\/strong>. To blokuje prirodzen\u00fa aktivitu dopam\u00ednu vo va\u0161om mozgu.<\/p>\n<p>&nbsp;<\/p>\n N\u00e1vykov\u00e9 l\u00e1tky &#8211; alkoho a drogy. Zdroj: meadowsoutpatient.com\n<p>&nbsp;<\/p>\n<h3>Ako prirodzene zv\u00fd\u0161i\u0165 hladinu dopam\u00ednu<\/h3>\n<p>&nbsp;<\/p>\n<p>Lie\u010dba straty dopam\u00ednu m\u00e1 za cie\u013e sp\u00f4sobi\u0165<strong> produkciu v\u00e4\u010d\u0161ieho mno\u017estva dopam\u00ednu, spomali\u0165 rozklad produkovan\u00e9ho dopam\u00ednu, vytvori\u0165 viac dopam\u00ednov\u00fdch receptorov, a opravi\u0165 existuj\u00face dopam\u00ednov\u00e9 receptory<\/strong>, aby mohli lep\u0161ie fungova\u0165.<\/p>\n<p>Existuje nieko\u013eko dostupn\u00fdch doplnkov a liekov.<\/p>\n<p>Lieky sa \u010dasto pou\u017e\u00edvaj\u00fa v pr\u00edpadoch, ke\u010f s\u00fa va\u0161e vy\u010derpan\u00e9 hladiny dopam\u00ednu sp\u00f4soben\u00e9 stavom, ako je <strong>depresia alebo schizofr\u00e9nia<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h3>Existuje v\u0161ak nieko\u013eko techn\u00edk, ktor\u00e9 m\u00f4\u017eete pou\u017ei\u0165 aj na prirodzen\u00e9 zv\u00fd\u0161enie hladiny dopam\u00ednu!<\/h3>\n<p>&nbsp;<\/p>\n<h3>#1, Dostatok sp\u00e1nku<\/h3>\n<p>&nbsp;<\/p>\n<p>Dostato\u010dn\u00e9 mno\u017estvo sp\u00e1nku ka\u017ed\u00fa noc je nevyhnutn\u00e9 pre udr\u017eanie n\u00e1\u0161ho zdravia.<\/p>\n<p>V\u0161eobecne je odpor\u00fa\u010dan\u00e9 <strong>dospel\u00fdm spa\u0165 minim\u00e1lne sedem hod\u00edn<\/strong>, ka\u017ed\u00fa noc.<\/p>\n<p>Ke\u010f nem\u00e1te dostatok sp\u00e1nku, dopam\u00ednov\u00e9 receptory vo va\u0161om tele m\u00f4\u017eu by\u0165 nepriaznivo ovplyvnen\u00e9.<\/p>\n<p>&nbsp;<\/p>\n<h3>#2, Slne\u010dn\u00e9 svetlo a vitam\u00edn D<\/h3>\n<p>&nbsp;<\/p>\n<p>Vystavenie sa slne\u010dn\u00e9mu \u017eiareniu je <strong>jedn\u00fdm z najlep\u0161\u00edch prirodzen\u00fdch sp\u00f4sobov<\/strong>, ako zv\u00fd\u0161i\u0165 hladinu dopam\u00ednu v mozgu.<\/p>\n<p>U\u017e d\u00e1vno je vedecky dok\u00e1zan\u00e9, \u017ee slne\u010dn\u00e9 \u017eiarenie zvy\u0161uje uvo\u013e\u0148ovanie dopam\u00ednu<\/p>\n<p>Je d\u00f4le\u017eit\u00e9, aby sa slne\u010dn\u00e9 svetlo dostalo<strong> priamo do va\u0161ich o\u010d\u00ed<\/strong> &#8211; tak sa spust\u00ed uvo\u013e\u0148ovanie dopam\u00ednu.<\/p>\n<p>Vysk\u00fa\u0161ajte chodi\u0165 von (aspo\u0148 ob\u010das) <strong>bez kontaktn\u00fdch \u0161o\u0161oviek, dioptrick\u00fdch \u010di slne\u010dn\u00fdch okuliar\u00ed<\/strong>. T\u00fdmto sp\u00f4sobom z\u00edskate v\u00e4\u010d\u0161iu d\u00e1vku dopam\u00ednu.<\/p>\n<p>It is <strong>obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 robi\u0165 to r\u00e1no<\/strong>, preto\u017ee to nastavuje v\u00e1\u0161 cirkadi\u00e1nny rytmus.<\/p>\n<p>Po\u010das zimn\u00fdch mesiacov, ke\u010f nie je dostatok slnka, sk\u00faste pou\u017e\u00edva\u0165 slne\u010dn\u00fa lampu s vitam\u00ednom D.<\/p>\n<p>Vitam\u00edn D je vitam\u00edn rozpustn\u00fd v tukoch, ktor\u00fd va\u0161a poko\u017eka syntetizuje, ke\u010f je vystaven\u00e1 slnku.<\/p>\n<p><strong>V\u00e4\u010d\u0161ina \u013eud\u00ed v\u0161ak st\u00e1le nedost\u00e1va dostatok vitam\u00ednu D<\/strong> zo slnka (odhaduje sa a\u017e okolo 50% popul\u00e1cie).<\/p>\n<p>&nbsp;<\/p>\n Ilustra\u010dn\u00e1 fotografia (\u017eena si u\u017e\u00edva slne\u010dn\u00e9 po\u010dasie). Zdroj: hindi.asianetnews.com\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>#3, Dodr\u017eiavajte zdrav\u00fa v\u00fd\u017eivu<\/h3>\n<p>&nbsp;<\/p>\n<p>Zdrav\u00e1 strava m\u00e1 nieko\u013eko v\u00fdhod pre va\u0161e telo aj myse\u013e, a s\u00fa\u010das\u0165ou toho je aj zv\u00fd\u0161enie hladiny dopam\u00ednu.<\/p>\n<p>Potraviny, ktor\u00e9 s\u00fa <strong>bohat\u00e9 na tyroz\u00edn, ako s\u00fa mandle, vajcia, ryby a kuracie m\u00e4so, s\u00fa obzvl\u00e1\u0161\u0165 dobr\u00e9 na zv\u00fd\u0161enie hladiny<\/strong> dopam\u00ednu.<\/p>\n<p>Tyroz\u00edn je aminokyselina, ktor\u00fa telo prirodzene produkuje. Dopam\u00edn sa vyr\u00e1ba z tejto aminokyseliny a mo\u017eno ho n\u00e1js\u0165 v potravin\u00e1ch bohat\u00fdch na bielkoviny.<\/p>\n<p>Potraviny, ktor\u00e9 obsahuj\u00fa pr\u00edrodn\u00e9 probiotik\u00e1, ako je jogurt a kef\u00edr, m\u00f4\u017eu tie\u017e zv\u00fd\u0161i\u0165 produkciu dopam\u00ednu.<\/p>\n<p>N\u00e1poje ako <strong>k\u00e1va tie\u017e zvy\u0161uj\u00fa v\u00e1\u0161 dopam\u00edn, ale majte na pam\u00e4ti, \u017ee ke\u010f hladina dopam\u00ednu po jej pit\u00ed klesne, m\u00f4\u017ee to sp\u00f4sobi\u0165 z\u00e1vislos\u0165 od kofe\u00ednu!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>#4, Stimul\u00e1cia bl\u00fadiv\u00e9ho nervu (nervus vagus)<\/h3>\n<p>&nbsp;<\/p>\n<p>Ozna\u010duje sa ako nerv <strong>starostlivosti o seba, a pravdepodobne je bud\u00facnos\u0165ou medic\u00edny<\/strong>.<\/p>\n<p>Bl\u00fadiv\u00fd nerv putuje cez cel\u00e9 na\u0161e telo a registruje v\u0161etko. Jeho dr\u00e1ha za\u010d\u00edna v mozgovom kmeni, a putuje smerom nadol cez predn\u00fa \u010das\u0165 krku, srdca, org\u00e1nov tr\u00e1viaceho syst\u00e9mu a reproduk\u010dn\u00e9ho syst\u00e9mu.<\/p>\n<p>V\u00fdskum ukazuje, \u017ee chronick\u00e9 po\u0161kodenie funkcie bl\u00fadiv\u00e9ho nervu vedie k inhib\u00edcii dopam\u00ednu v mozgu.<\/p>\n<p><strong>Stimul\u00e1cia bl\u00fadiv\u00e9ho nervu opravuje a posil\u0148uje dopam\u00ednov\u00fd syst\u00e9m<\/strong> in the body.<\/p>\n<p>&nbsp;<\/p>\n Nervus vagus. Zdroj: osteodynamika.cz\n<p>&nbsp;<\/p>\n<h3>#5, Cvi\u010dte<\/h3>\n<p>&nbsp;<\/p>\n<p>Pravideln\u00e9 cvi\u010denie je ve\u013emi d\u00f4le\u017eit\u00e9 pre zdravie n\u00e1\u0161ho mozgu.<\/p>\n<p>M\u00f4\u017ee n\u00e1m tie\u017e pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 hladinu dopam\u00ednu &#8211; <strong>kedyko\u013evek cvi\u010d\u00edte, v\u00e1\u0161 mozog uvo\u013e\u0148uje dopam\u00edn<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h3>#6, Meditujte<\/h3>\n<p>&nbsp;<\/p>\n<p>Medit\u00e1cia m\u00e1 pozit\u00edvny <strong>vplyv na mno\u017estvo aspektov du\u0161evn\u00e9ho zdravia<\/strong>.<\/p>\n<p>Medzi nich patr\u00ed aj schopnos\u0165 zv\u00fd\u0161i\u0165 hladinu dopam\u00ednu.<\/p>\n<p>&nbsp;<\/p>\n Medit\u00e1cia. Zdroj: wellandgood.com\n<h3><\/h3>\n<h3>#7, Obmedzte spracovan\u00e9 cukry<\/h3>\n<p>&nbsp;<\/p>\n<p>Konzum\u00e1cia spracovan\u00fdch cukrov, ako s\u00fa<strong> sladkosti a sladen\u00e9 n\u00e1poje, m\u00e1 schopnos\u0165 zv\u00fd\u0161i\u0165 hladinu dopam\u00ednu, ale toto zv\u00fd\u0161enie je len do\u010dasn\u00e9<\/strong> a umel\u00e9.<\/p>\n<p>Podobne ako pri alkohole a drog\u00e1ch, v\u00e1m cukor m\u00f4\u017ee do\u010dasne zv\u00fd\u0161i\u0165 dopam\u00edn, a z\u00e1rove\u0148 ovplyvni\u0165 r\u00fdchlos\u0165, akou ho va\u0161e telo prirodzene produkuje.<\/p>\n<p>Ke\u010f skonzumujete<strong> ve\u013ek\u00e9 mno\u017estvo cukru v kr\u00e1tkom \u010dase, m\u00f4\u017eete si v\u0161imn\u00fa\u0165, \u017ee poci\u0165ujete n\u00e1val euf\u00f3rie<\/strong>.<\/p>\n<p>Toto je vysok\u00fd obsah cukru. Zvy\u010dajne je to ve\u013emi kr\u00e1tky stav, po ktorom nasleduje dramatick\u00fd prepad, a takto sa \u013eudia st\u00e1vaj\u00fa z\u00e1visl\u00fdmi.<\/p>\n<p>&nbsp;<\/p>\n<h3>#8, Obmedzte stresov\u00e9 faktory<\/h3>\n<p>&nbsp;<\/p>\n<p>Stres je predchodcom mnoh\u00fdch zdravotn\u00fdch stavov, a sp\u00f4sobuje tie\u017e n\u00edzke hladiny dopam\u00ednu.<\/p>\n<p>Nie v\u017edy m\u00e1me pod kontrolou veci, ktor\u00e9 do na\u0161ich \u017eivotov vn\u00e1\u0161aj\u00fa stres, no <strong>stresov\u00e9 faktory, nad ktor\u00fdmi m\u00e1te ur\u010dit\u00fa kontrolu, m\u00f4\u017eete eliminova\u0165<\/strong>.<\/p>\n<p>Ak v\u00e1m napr\u00edklad dlh\u00e9 doch\u00e1dzanie do pr\u00e1ce sp\u00f4sobuje stres, m\u00f4\u017eete zv\u00e1\u017ei\u0165 pres\u0165ahovanie sa bli\u017e\u0161ie k pr\u00e1ci, alebo zmenu pr\u00e1ce.<\/p>\n<p>M\u00f4\u017eete sa tie\u017e zapoji\u0165 do <strong>aktiv\u00edt, ktor\u00e9 zni\u017euj\u00fa stres, ako je medit\u00e1cia, cvi\u010denie alebo mas\u00e1\u017e<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h3>#9, Vypo\u010dujte si hudbu<\/h3>\n<p>&nbsp;<\/p>\n<p>Vytvorte si<strong> zoznam skladieb zo svojej ob\u013e\u00fabenej hudby<\/strong> a po\u010d\u00favajte ju, ke\u010f sa c\u00edtite apaticky, bez motiv\u00e1cie alebo m\u00e1te in\u00e9 pr\u00edznaky, ktor\u00e9 nazna\u010duj\u00fa, \u017ee m\u00e1te n\u00edzke hladiny dopam\u00ednu.<\/p>\n<p>Ke\u010f po\u010d\u00favate hudbu, ktor\u00e1 sa v\u00e1m zd\u00e1 pr\u00edjemn\u00e1, m\u00f4\u017ee to vies\u0165 k uvo\u013eneniu dopam\u00ednu vo va\u0161om mozgu.<\/p>","protected":false},"excerpt":{"rendered":"<p>Dopam\u00edn je chemick\u00fd posol v na\u0161om mozgu,\u00a0nevyhnutn\u00fd pre motiv\u00e1ciu, pohyb, pam\u00e4\u0165, n\u00e1ladu, sp\u00e1nok a regul\u00e1ciu spr\u00e1vania. V\u017edy v\u00e1s odmen\u00ed &#8211; ke\u010f sa zapoj\u00edte do prospe\u0161n\u00e9ho<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-7926","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=7926"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7926\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}