{"id":7944,"date":"2022-10-21T00:00:00","date_gmt":"2022-10-20T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/tipy-ako-stimulovat-vas-bludivy-nerv-pre-lepsie-dusevne-a-fyzicke-zdravie\/"},"modified":"2022-10-21T00:00:00","modified_gmt":"2022-10-20T23:00:00","slug":"tipy-ako-stimulovat-vas-bludivy-nerv-pre-lepsie-dusevne-a-fyzicke-zdravie","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/tipy-ako-stimulovat-vas-bludivy-nerv-pre-lepsie-dusevne-a-fyzicke-zdravie\/","title":{"rendered":"TIPY ako stimulova\u0165 v\u00e1\u0161 bl\u00fadiv\u00fd nerv pre lep\u0161ie du\u0161evn\u00e9 a fyzick\u00e9 zdravie"},"content":{"rendered":"

\u010co je to vlastne bl\u00fadiv\u00fd nerv?<\/h3>\n

Nervus vagus je najdlh\u0161\u00ed krani\u00e1lny nerv<\/strong> vo va\u0161om tele.<\/p>\n

Sp\u00e1ja v\u00e1\u0161 mozog s mnoh\u00fdmi d\u00f4le\u017eit\u00fdmi org\u00e1nmi v celom tele, vr\u00e1tane \u017eal\u00fadku, \u010drev\u00e1, srdca a p\u013e\u00fac.<\/strong><\/p>\n

V skuto\u010dnosti slovo \u201evagus\u201c znamen\u00e1 v latin\u010dine \u201etul\u00e1k\u201c, \u010do presne vyjadruje, ako nerv putuje po celom tele a dost\u00e1va sa do r\u00f4znych org\u00e1nov.<\/p>\n

Bl\u00fadiv\u00fd nerv je tie\u017e k\u013e\u00fa\u010dovou s\u00fa\u010das\u0165ou v\u00e1\u0161ho \u201eodpo\u010dinku a tr\u00e1venia\u201c nervov\u00e9ho syst\u00e9mu<\/strong>. Ovplyv\u0148uje va\u0161e d\u00fdchanie, tr\u00e1viace funkcie a srdcov\u00fa frekvenciu, \u010do v\u0161etko m\u00f4\u017ee ma\u0165 obrovsk\u00fd vplyv na va\u0161e fyzick\u00e9, i du\u0161evn\u00e9 zdravie.<\/p>\n

 <\/p>\n

\u010comu v\u0161ak naozaj mus\u00edte venova\u0165 osobitn\u00fa pozornos\u0165, je \u201et\u00f3n\u201c<\/strong> v\u00e1\u0161ho bl\u00fadiv\u00e9ho nervu.<\/p>\n

Vagov\u00fd tonus je vn\u00fatorn\u00fd biologick\u00fd proces, ktor\u00fd predstavuje \u010dinnos\u0165 bl\u00fadiv\u00e9ho nervu.<\/p>\n

Zv\u00fd\u0161enie tonusu aktivuje parasympatick\u00fd nervov\u00fd syst\u00e9m, a vy\u0161\u0161\u00ed tonus znamen\u00e1, \u017ee va\u0161e telo sa m\u00f4\u017ee po strese r\u00fdchlej\u0161ie uvo\u013eni\u0165<\/strong>.<\/p>\n

U\u017e dlh\u00e9 roky je vedecky dok\u00e1zan\u00e1 pozit\u00edvna sp\u00e4tn\u00e1 v\u00e4zba medzi vysok\u00fdm t\u00f3nom vagu, pozit\u00edvnymi em\u00f3ciami a dobr\u00fdm fyzick\u00fdm zdrav\u00edm<\/strong>.<\/p>\n

Znamen\u00e1 to, \u017ee \u010d\u00edm viac zv\u00fd\u0161ite svoj vagov\u00fd tonus, t\u00fdm viac sa zlep\u0161\u00ed va\u0161e fyzick\u00e9 a du\u0161evn\u00e9 zdravie a naopak.<\/p>\n

 <\/p>\n Ozna\u010den\u00e1 sch\u00e9ma anatomickej \u0161trukt\u00fary a diagram umiestnenia najdlh\u0161ieho nervu \u013eudsk\u00e9ho tela. Zdroj: morningsideacupuncturenyc.com\n

 <\/p>\n

Zauj\u00edmav\u00e9 je, \u017ee vagov\u00fd tonus sa pren\u00e1\u0161a z matky na die\u0165a.<\/h3>\n

Matky, ktor\u00e9 s\u00fa po\u010das tehotenstva depres\u00edvne, \u00fazkostn\u00e9 a nahnevan\u00e9, maj\u00fa ni\u017e\u0161iu vagov\u00fa aktivitu.<\/p>\n

Akon\u00e1hle teda porodia svoje die\u0165a, novorodenec m\u00e1 tie\u017e n\u00edzku vagov\u00fa aktivitu, a v\u010faka tomu aj n\u00edzke hladiny dopam\u00ednu a seroton\u00ednu<\/strong>.<\/p>\n

Vagov\u00fd tonus mo\u017eno mera\u0165 sledovan\u00edm ur\u010dit\u00fdch biologick\u00fdch procesov<\/strong>, ako je srdcov\u00e1 frekvencia, frekvencia d\u00fdchania a variabilita srdcovej frekvencie.<\/p>\n

Ke\u010f je va\u0161a variabilita srdcovej frekvencie vysok\u00e1, v\u00e1\u0161 vagov\u00fd tonus je tie\u017e vysok\u00fd.<\/p>\n

 <\/p>\n

Ak je v\u00e1\u0161 vagov\u00fd tonus n\u00edzky, nebojte sa \u2013 m\u00f4\u017eete podnikn\u00fa\u0165 kroky na jeho zv\u00fd\u0161enie stimul\u00e1ciou v\u00e1\u0161ho bl\u00fadiv\u00e9ho nervu.<\/h3>\n

To v\u00e1m umo\u017en\u00ed efekt\u00edvnej\u0161ie reagova\u0165 na emocion\u00e1lne a fyziologick\u00e9 sympt\u00f3my v\u00e1\u0161ho mozgu a du\u0161evn\u00fdch chor\u00f4b.<\/p>\n

 <\/p>\n

Stimul\u00e1cia bl\u00fadiv\u00e9ho nervu a zv\u00fd\u0161enie tonusu vagu pom\u00e1ha pri lie\u010dbe \u0161irokej \u0161k\u00e1ly stavov mozgu a du\u0161evn\u00e9ho zdravia, vr\u00e1tane t\u00fdchto:<\/strong><\/p>\n

    \n
  • Depresia<\/li>\n
  • Poruchy \u00fazkosti<\/li>\n
  • Alzheimerova choroba<\/li>\n
  • Migr\u00e9ny<\/li>\n
  • Fibromyalgia<\/li>\n
  • Tinnitus<\/li>\n
  • Z\u00e1vislos\u0165 od alkoholu<\/li>\n
  • Autizmus<\/li>\n
  • Bul\u00edmia<\/li>\n
  • Poruchy osobnosti<\/li>\n
  • Slab\u00e1 pam\u00e4\u0165<\/li>\n
  • Poruchy n\u00e1lady u star\u0161\u00edch \u013eud\u00ed<\/li>\n
  • Roztr\u00fasen\u00e1 skler\u00f3za<\/li>\n
  • Obses\u00edvno-kompulz\u00edvna porucha<\/li>\n
  • \u0164a\u017ek\u00e9 du\u0161evn\u00e9 choroby<\/li>\n
  • Traumatick\u00e9 zranenie mozgu<\/li>\n
  • Chronick\u00fd \u00fanavov\u00fd syndr\u00f3m<\/li>\n<\/ul>\n

     <\/p>\n

     <\/p>\n

    Tipy ako si mo\u017eete stimulova\u0165 bl\u00fadiv\u00fd nerv prirodzene<\/h3>\n

     <\/p>\n Otu\u017eovanie v studenej vode. Zdroj: saunahouse.com\n

    <\/h3>\n

    1. Vystavenie chladu<\/h3>\n

    Uk\u00e1zalo sa, \u017ee ak\u00fatne vystavenie chladu aktivuje vagusov\u00fd nerv, a aktivuje mnoh\u00e9 neur\u00f3ny prostredn\u00edctvom vagusov\u00fdch nervov\u00fdch dr\u00e1h .<\/p>\n

    TIP: Sk\u00faste dokon\u010dova\u0165 sprchu aspo\u0148 30 sekundami studenej vody a uvid\u00edte, ako sa budete c\u00edti\u0165.<\/strong><\/p>\n

    Postupne sa tak prepracujte k dlh\u0161\u00edm \u010dasov\u00fdm \u00fasekom.\u00a0Je to bolestiv\u00e9, ale pretrv\u00e1vaj\u00face \u00fa\u010dinky stoja za to.<\/p>\n

    M\u00f4\u017eete sa do tejto prospe\u0161nej rutiny dosta\u0165 aj tak, \u017ee si jednoducho str\u010d\u00edte tv\u00e1r, alebo \u010das\u0165 tela do \u013eadovej vody<\/strong>.<\/p>\n

     <\/p>\n

    2. Hlbok\u00e9 a pomal\u00e9 d\u00fdchanie<\/h3>\n

    Hlbok\u00e9 a pomal\u00e9 d\u00fdchanie je \u010fal\u0161\u00edm sp\u00f4sobom, ako stimulova\u0165 v\u00e1\u0161 bl\u00fadiv\u00fd nerv.<\/p>\n

    Ve\u013emi efekt\u00edvne zni\u017euje \u00fazkos\u0165, a zvy\u0161uje parasympatick\u00fd syst\u00e9m<\/strong> aktiv\u00e1ciou bl\u00fadiv\u00e9ho nervu.<\/p>\n

    Mali by ste sa zhlboka nad\u00fdchnu\u0165 z br\u00e1nice. Ke\u010f to urob\u00edte, v\u00e1\u0161 \u017eal\u00fadok by sa mal roz\u0161\u00edri\u0165 smerom von<\/strong>.<\/p>\n

    V\u00e1\u0161 v\u00fddych by mal by\u0165 dlh\u00fd a pomal\u00fd<\/strong>. To je k\u013e\u00fa\u010dov\u00e9 pre stimul\u00e1ciu bl\u00fadiv\u00e9ho nervu a dosiahnutie stavu relax\u00e1cie.<\/p>\n

     <\/p>\n

    3. Spievanie a hvizdanie<\/h3>\n

    Nervus vagus je spojen\u00fd s va\u0161imi hlasivkami a svalmi v zadnej \u010dasti hrdla<\/strong>.<\/p>\n

    Spev a popevovanie m\u00f4\u017ee aktivova\u0165 tieto svaly a stimulova\u0165 tak v\u00e1\u0161 bl\u00fadiv\u00fd nerv.<\/p>\n

    Uk\u00e1zalo sa, \u017ee to zvy\u0161uje variabilitu srdcovej frekvencie a vagov\u00fd tonus<\/strong>.<\/p>\n

    <\/h3>\n Akupunkt\u00fara. Zdroj: practicalpainmanagement.com\n

     <\/p>\n

    4. Akupunkt\u00fara<\/h3>\n

    Akupunkt\u00fara je \u010fal\u0161ou alternat\u00edvnou lie\u010dbou, ktor\u00e1 preuk\u00e1zate\u013ene stimuluje bl\u00fadiv\u00fd nerv.<\/p>\n

    Aurikul\u00e1rna akupunkt\u00fara je, ke\u010f sa ihly vkladaj\u00fa do ucha.\u00a0U\u0161n\u00e1 akupunkt\u00fara<\/strong> stimuluje bl\u00fadiv\u00fd nerv, zvy\u0161uje vagov\u00fa aktivitu a vagov\u00fd tonus, a m\u00f4\u017ee pom\u00f4c\u0165 pri lie\u010dbe \u0161irok\u00e9ho spektra fyzick\u00fdch, i psychick\u00fdch ochoren\u00ed<\/strong>.<\/p>\n

    <\/h3>\n

     <\/p>\n

    5. Joga a Tai Chi<\/h3>\n

    J\u00f3ga a tai chi s\u00fa dve relaxa\u010dn\u00e9 techniky, ktor\u00e9 funguj\u00fa tak, \u017ee stimuluj\u00fa bl\u00fadiv\u00fd nerv a zvy\u0161uj\u00fa aktivitu v\u00e1\u0161ho parasympatick\u00e9ho nervov\u00e9ho syst\u00e9mu<\/strong>.<\/p>\n

    J\u00f3ga zvy\u0161uje GABA – upokojuj\u00faci neurotransmiter<\/strong> vo va\u0161om mozgu.<\/p>\n

    Taktie\u017e je dlhodobo zn\u00e1mym faktom, \u017ee joga stimuluje bl\u00fadiv\u00fd nerv, a preto by ju mali cvi\u010di\u0165 \u013eudia, ktor\u00ed bojuj\u00fa s depresiou a \u00fazkos\u0165ou<\/strong>.<\/p>\n

    Tai chi zvy\u0161uje variabilitu srdcovej frekvencie<\/strong> a m\u00e1 obdobn\u00e9 \u00fa\u010dinky ako j\u00f3ga. Vysk\u00fa\u0161ajte \u010do v\u00e1m viac pasuje, a rozhodnite sa tak pod\u013ea seba.<\/p>\n

     <\/p>\n

    6. Probiotik\u00e1<\/h3>\n

    \u010crevn\u00e9 bakt\u00e9rie zlep\u0161uj\u00fa funkciu mozgu t\u00fdm, \u017ee ovplyv\u0148uj\u00fa bl\u00fadiv\u00fd nerv.
    \nProbiotick\u00e9 bakt\u00e9rie stimuluj\u00fa v\u00e1\u0161 bl\u00fadiv\u00fd nerv, a m\u00f4\u017eu tak zlep\u0161i\u0165 va\u0161e du\u0161evn\u00e9 zdravie<\/strong>.<\/p>\n

     <\/p>\n Vysk\u00fa\u0161ajte medit\u00e1ciu. Zdroj: healthshots.com\n

     <\/p>\n

    7. Medit\u00e1cia<\/h3>\n

    Obr\u00e1\u0165te sa na t\u00fato prax, ktor\u00e1 v\u00e1m pom\u00f4\u017ee upokoji\u0165 myse\u013e a s\u00fastredi\u0165 sa na hlbok\u00e9 d\u00fdchanie.<\/p>\n

    Po\u010das medit\u00e1cie sa sna\u017ete pred\u013a\u017ei\u0165 v\u00fddychy tak, aby boli dlh\u0161ie ako n\u00e1dych<\/strong>. To v\u00e1m pom\u00f4\u017ee spomali\u0165 srdcov\u00fa frekvenciu<\/strong>.<\/p>\n

    Medit\u00e1cia zvy\u0161uje vagov\u00fd tonus a pozit\u00edvne em\u00f3cie, a podporuje pocity dobrej v\u00f4le vo\u010di sebe.<\/p>\n

    It also turned out that spev \u201eOM\u201c, ktor\u00fd sa \u010dasto rob\u00ed po\u010das medit\u00e1cie, stimuluje bl\u00fadiv\u00fd nerv<\/strong>.<\/p>\n

     <\/p>\n

    8. Cvi\u010denie<\/h3>\n

    Cvi\u010denie a pohyb v\u00e1\u0161ho tela<\/strong> m\u00f4\u017ee ve\u013emi efekt\u00edvne ovplyvni\u0165 v\u00e1\u0161 bl\u00fadiv\u00fd nerv.<\/p>\n

    Intervalov\u00fd tr\u00e9ning a vytrvalostn\u00fd tr\u00e9ning m\u00f4\u017eu zv\u00fd\u0161i\u0165 aktivitu nervov vagus, a zlep\u0161i\u0165 variabilitu srdcovej frekvencie<\/strong>.<\/p>\n

     <\/p>\n

    9. Omega-3 mastn\u00e9 kyseliny<\/h3>\n

    Omega-3 mastn\u00e9 kyseliny s\u00fa esenci\u00e1lne tuky, ktor\u00e9 si va\u0161e telo nevie vyrobi\u0165 samo<\/strong>.<\/p>\n

    Nach\u00e1dzaj\u00fa sa predov\u0161etk\u00fdm v ryb\u00e1ch, a s\u00fa nevyhnutn\u00e9 pre norm\u00e1lne elektrick\u00e9 fungovanie v\u00e1\u0161ho mozgu<\/strong> a nervov\u00e9ho syst\u00e9mu.<\/p>\n

    Uk\u00e1zalo sa, \u017ee pom\u00e1haj\u00fa \u013eu\u010fom prekona\u0165 z\u00e1vislosti, upravi\u0165 slab\u0161iu pam\u00e4\u0165, a dokonca pom\u00e1haj\u00fa zvr\u00e1ti\u0165 kognit\u00edvny pokles.<\/p>\n

    <\/h3>\n

     <\/p>\n

    10. Mas\u00e1\u017e<\/h3>\n

    Mas\u00e1\u017ee m\u00f4\u017eu stimulova\u0165 bl\u00fadiv\u00fd nerv a zv\u00fd\u0161i\u0165 vagov\u00fa aktivitu a vagov\u00fd tonus.<\/p>\n

    Bl\u00fadiv\u00fd nerv mo\u017eno stimulova\u0165 aj mas\u00e1\u017eou nieko\u013ek\u00fdch \u0161pecifick\u00fdch oblast\u00ed tela<\/strong>.<\/p>\n

    Uk\u00e1zalo sa, \u017ee mas\u00e1\u017ee chodidiel (reflexn\u00e1 terapia) zvy\u0161uj\u00fa vagov\u00fa modul\u00e1ciu, variabilitu srdcovej frekvencie,\u00a0a m\u00f4\u017eu dokonca zn\u00ed\u017ei\u0165 krvn\u00fd tlak<\/strong>.<\/p>","protected":false},"excerpt":{"rendered":"

    \u010co je to vlastne bl\u00fadiv\u00fd nerv? Nervus vagus je najdlh\u0161\u00ed krani\u00e1lny nerv vo va\u0161om tele. Sp\u00e1ja v\u00e1\u0161 mozog s mnoh\u00fdmi d\u00f4le\u017eit\u00fdmi org\u00e1nmi v celom tele,<\/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-7944","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7944","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=7944"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7944\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}