{"id":224,"date":"2023-03-16T16:04:41","date_gmt":"2023-03-16T16:04:41","guid":{"rendered":"https:\/\/www.kuzdraveni.cz\/?p=224"},"modified":"2023-03-28T14:17:03","modified_gmt":"2023-03-28T14:17:03","slug":"cirkadianni-rytmus-a-modre-svetlo","status":"publish","type":"post","link":"https:\/\/www.kuzdraveni.cz\/?p=224","title":{"rendered":"Cirkadi\u00e1nn\u00ed rytmus a modr\u00e9 sv\u011btlo"},"content":{"rendered":"[vc_row type=“in_container“ full_screen_row_position=“middle“ column_margin=“default“ column_direction=“default“ column_direction_tablet=“default“ column_direction_phone=“default“ scene_position=“center“ text_color=“dark“ text_align=“left“ row_border_radius=“none“ row_border_radius_applies=“bg“ overflow=“visible“ overlay_strength=“0.3″ gradient_direction=“left_to_right“ shape_divider_position=“bottom“ bg_image_animation=“none“][vc_column column_padding=“no-extra-padding“ column_padding_tablet=“inherit“ column_padding_phone=“inherit“ column_padding_position=“all“ column_element_direction_desktop=“default“ column_element_spacing=“default“ desktop_text_alignment=“default“ tablet_text_alignment=“default“ phone_text_alignment=“default“ background_color_opacity=“1″ background_hover_color_opacity=“1″ column_backdrop_filter=“none“ column_shadow=“none“ column_border_radius=“none“ column_link_target=“_self“ column_position=“default“ gradient_direction=“left_to_right“ overlay_strength=“0.3″ width=“1\/1″ tablet_width_inherit=“default“ animation_type=“default“ bg_image_animation=“none“ border_type=“simple“ column_border_width=“none“ column_border_style=“solid“][vc_column_text]\n

Nezapom\u00ednejme na na\u0161e nejd\u016fle\u017eit\u011bj\u0161\u00ed, cirkadi\u00e1nn\u00ed hodiny<\/strong><\/p>\n\n

Hodinky, ty na na\u0161\u00ed ruce. Na ty u\u017e se pomalu zapom\u00edn\u00e1 a dne\u0161n\u00ed generace zn\u00e1 jen jejich digit\u00e1ln\u00ed podobu na obrazovce telefonu. V\u011bt\u0161\u00ed probl\u00e9m je, \u017ee na ty nejd\u016fle\u017eit\u011bj\u0161\u00ed, cirkadi\u00e1nn\u00ed hodiny se kv\u016fli sv\u00edt\u00edc\u00edm telefon\u016fm a ostatn\u00edm technologi\u00edm zapom\u00edn\u00e1 je\u0161t\u011b mnohem v\u00edc. <\/strong>P\u0159i tom m\u00e1me takov\u00fdch mal\u00fdch hodinek v na\u0161em t\u011ble na 20 000, kter\u00e9 bez p\u0159est\u00e1n\u00ed tikaj\u00ed a \u0159\u00edd\u00ed n\u00e1\u0161 cirkadi\u00e1nn\u00ed rytmus v ka\u017ed\u00e9m z na\u0161ich org\u00e1n\u016f. Kdy\u017e jsem se o cirkadi\u00e1nn\u00edch rytmech m\u00e9ho t\u011bla dozv\u011bd\u011bl, z\u00edskal pro m\u011b pojem: \u201cposlouchej sv\u00e9 t\u011blo,\u201d naprosto jin\u00fd rozm\u011br.<\/p>\n\n

Cirkadi\u00e1nn\u00ed rytmus je s n\u00e1mi po cel\u00fd den a po cel\u00fd n\u00e1\u0161 \u017eivot. Je propojen se v\u0161\u00edm. Od vlivu sv\u011btla p\u0159es pohyb a\u017e po to, co j\u00edme. Ovliv\u0148uje tak n\u00e1\u0161 mozek, srdce, st\u0159eva, c\u00e9vy. Ka\u017edou bu\u0148ku v t\u011ble. Pr\u016fkopn\u00edkem pojmu cirkadi\u00e1nn\u00ed rytmus na\u0161eho t\u011bla je indick\u00fd v\u00fdzkumn\u00edk Satchin Panda, kter\u00fd se t\u00edmto zab\u00fdv\u00e1 od roku 2001.<\/strong><\/p>\n\n

\"\"<\/strong><\/p>\n

Chaotick\u00fd \u017eivot pln\u00fd obrazovek n\u00e1m nepom\u00e1h\u00e1<\/strong><\/p>\n\n

Mohu v\u00e1s po\u017e\u00e1dat? Zastavte se, vytupte na chv\u00edli z hektick\u00e9ho dne a pokud v\u00e1s cokoliv zaujme, pak napi\u0161te p\u0159\u00edmo mn\u011b, koment\u00e1\u0159 nebo t\u0159eba \u010dl\u00e1nek sd\u00edlejte. Tedy pokud m\u00e1te pocit, \u017ee by toto t\u00e9ma mohlo zaj\u00edmat pr\u00e1v\u011b va\u0161\u00ed rodinu \u010di p\u0159\u00e1tele. J\u00e1 moc d\u011bkuji a pokra\u010dujeme d\u00e1l v chaotick\u00e9m \u017eivot\u011b. Nebo ne?<\/p>\n\n

Chaotick\u00fd \u017eivot, hekti\u010dnost a neust\u00e1l\u00e9 kouk\u00e1n\u00ed do sv\u00edt\u00edc\u00edho monitoru. D\u00edky tomu jsem za\u010dal ch\u00e1pat, pro\u010d m\u00e1m v jeden den energie na rozd\u00e1v\u00e1n\u00ed a druh\u00fd skoro \u017e\u00e1dnou energii. Mno\u017estv\u00ed energie v na\u0161em t\u011ble se p\u0159i tom nem\u011bn\u00ed jen ka\u017ed\u00fd den, ale doslova ka\u017edou hodinu a t\u011blo samo v\u00ed, kdy si m\u016f\u017eeme j\u00edt do fitka. Pozvedat t\u011b\u017ek\u00e9 v\u00e1hy, nebo je \u010das si odpo\u010dinout. To jenom my nenaslouch\u00e1me na\u0161emu t\u011blu a na\u0161im biologick\u00fdm cirkadi\u00e1nn\u00edm hodin\u00e1m.<\/strong><\/p>\n\n

Sv\u011btlo monitoru a telefonu dohnalo i m\u011b a j\u00e1 jsem dlouhou dobu nerozum\u011bl tomu, pro\u010d jsem hyperaktivn\u00ed a jindy naprosto bez energie. Pro\u010d nemohu sp\u00e1t, i kdy\u017e jsem byl cel\u00fd den a\u017e do r\u00e1na vzh\u016fru a po proh\u00fd\u0159en\u00e9 noci a kebabu na z\u00e1v\u011br, jsem \u0161el sp\u00e1t s v\u00fdchodem slunce.<\/p>\n\n

Od \u00fapln\u00e9ho za\u010d\u00e1tku technologick\u00fd pokrok na\u0161\u00ed doby, kdy jsme p\u0159ed cca 150 ti lety za\u010dali sv\u00edtit um\u011bl\u00fdm sv\u011btlem. V ten moment se naru\u0161il jeden z nejz\u00e1kladn\u011bj\u0161\u00edch n\u00e1vyk\u016f \u010dlov\u011bka. Tedy vst\u00e1vat s v\u00fdchodem a chodit sp\u00e1t se z\u00e1padem slunce. Takto bylo lidsk\u00e9 t\u011blo nastaveno po tis\u00edce let a ke zm\u011bn\u011b do\u0161lo a\u017e p\u0159ed 150 ti lety. <\/strong>D\u0159\u00edve, kdy\u017e se setm\u011blo m\u011bl \u010dlov\u011bk pouze sv\u011btlo ohn\u011b, u kter\u00e9ho se nedalo pracovat. Maxim\u00e1ln\u011b se naj\u00edst a pov\u011bd\u011bt n\u011bco m\u00e1lo o dan\u00e9m dni t\u011bsn\u011b p\u0159ed usnut\u00edm. Cyklus vst\u00e1v\u00e1n\u00ed a us\u00edn\u00e1n\u00ed ur\u010duj\u00ed dva hormony. A to melatonin a melanopsin<\/strong>. Prvn\u00ed reaguje na z\u00e1pad slunce, tlum\u00ed \u010dinnost na\u0161eho t\u011bla, zpomaluje tr\u00e1ven\u00ed a t\u011bsn\u011b p\u0159ed usnut\u00edm ochlazuje cel\u00e9 na\u0161e t\u011blo, aby se mohlo regenerovat a obnovovat. Druh\u00fd hormon melanopsin na\u0161e t\u011blo aktivuje a probouz\u00ed. Zah\u0159\u00edv\u00e1 a aktivuje cel\u00e9 t\u011blo.<\/p>\n\n

Tak\u00e9 pracujete v kancel\u00e1\u0159i u po\u010d\u00edta\u010de a pod z\u00e1\u0159ivkami dlouho do noci?<\/strong><\/p>\n\n

Pr\u00e1v\u011b modr\u00e9 sv\u011btlo, kter\u00e9 vyza\u0159uje z ka\u017ed\u00e9 \u017e\u00e1rovky \u010di obrazovky, m\u00e1 nahrazovat denn\u00ed sv\u011btlo nebo to mo\u017en\u00e1 tv\u016frce z\u00e1\u0159ivky, po\u010d\u00edta\u010de, telefonu ud\u011blali nev\u011bdom\u011b. Na\u0161emu organismu je to jedno a je zmaten\u00e9. Nev\u00ed, kdy m\u00e1 za\u010d\u00edt vyplavovat sp\u00e1nkov\u00fd hormon melatonin, proto\u017ee modr\u00e9 sv\u011btlo neust\u00e1le evokuje den a senzory v na\u0161em oku tak st\u00e1le a st\u00e1le produkuj\u00ed melanopsin<\/strong>. Kdy\u017e u\u017e kone\u010dn\u011b notebook zaklapneme a jdeme sp\u00e1t, trv\u00e1 asi 2 hodiny, ne\u017e se vyplav\u00ed dostatek melatoninu<\/strong>, kter\u00fd p\u0159iprav\u00ed na\u0161e t\u011blo na sp\u00e1nek.<\/p>\n\n

Kdy\u017e na\u0161e hodiny tikaj\u00ed proti n\u00e1m<\/strong><\/p>\n\n

Kdy\u017e si vzpomenu na sebe a obdob\u00ed mezi 18 t\u00fdm a 22 t\u00fdm rokem \u017eivota<\/strong>, dost\u00e1valo moje t\u011blo jeden \u0161ok za druh\u00fdm a postupn\u011b se porouchalo. Pro\u010d? Proto\u017ee jsem ka\u017ed\u00fd p\u00e1tek a sobotu chodil sp\u00e1t v 5, 6 hodin r\u00e1no a celou noc jsem propa\u0159il na diskot\u00e9ce pod um\u011bl\u00fdmi sv\u011btly. Te\u010f na to s p\u0159\u00e1teli se sm\u00edchem vzpom\u00edn\u00e1me. Je t\u0159eba si uv\u011bdomit, \u017ee naru\u0161en\u00ed cirkadi\u00e1nn\u00edho rytmu podporuje vznik demence \u010di Alzheimerovi choroby<\/strong>. P\u0159i t\u011bch jsou lid\u00e9 \u010dasto zmaten\u00ed a nev\u00ed, jak\u00fd je den ani jak\u00e1 je \u010d\u00e1st dne. Nev\u00ed kdy sp\u00e1t a maj\u00ed st\u00e1le hlad. Nep\u0159ipom\u00edn\u00e1 v\u00e1m to n\u011bco?<\/p>\n\n

Ano po 12 ti letech hled\u00e1n\u00ed cesty k vyl\u00e9\u010den\u00ed, u m\u011b to je Crohnova choroba, na kterou m\u00e1 cirkadi\u00e1nn\u00ed cyklus tak\u00e9 dopad. Poda\u0159ilo se mi objevit p\u0159\u00edpravky, kter\u00e9 dopl\u0148uj\u00ed t\u011blu pot\u0159ebn\u00e9 l\u00e1tky, podporuj\u00ed klidn\u00fd sp\u00e1nek a napom\u00e1haj\u00ed upravovat procesy v na\u0161em t\u011ble a v na\u0161ich st\u0159evech. Ty jsou jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch org\u00e1n\u016f v na\u0161em t\u011ble. Zaslou\u017e\u00ed si tedy samostatn\u00fd \u010dl\u00e1nek nebo sp\u00ed\u0161e \u010dl\u00e1nky. A p\u0159i tom sta\u010d\u00ed tak m\u00e1lo. Jen dodr\u017eovat rytmus na\u0161eho t\u011bla, respektovat \u010das a omezit mno\u017estv\u00ed modr\u00e9ho sv\u011btla, kter\u00e9 dnes a denn\u011b dopad\u00e1 na na\u0161e oko.<\/p>\n\n

Nevzd\u00e1vejte to, v\u0161e jde snadno vy\u0159e\u0161it<\/strong><\/p>\n\n

Nebojte, na z\u00e1v\u011br m\u00e1m pro v\u00e1s dobrou zpr\u00e1vu. <\/strong>My lid\u00e9 jsme vynal\u00e9zav\u00ed, a tak jsme vymysleli zp\u016fsob, jak cirkadi\u00e1nn\u00ed rytmy o\u0161\u00e1lit a modr\u00e9 sv\u011btlo blokovat, a to oran\u017eov\u00fdmi br\u00fdlemi, filtry nebo speci\u00e1ln\u00edmi \u017e\u00e1rovkami. Jejich spektrum sv\u011btla je oran\u017eov\u00e9. Stejn\u011b jako je barva ohn\u011b. Pokud p\u016fjdeme zcela do detailu, m\u011blo by ve\u010der sv\u011btlo sv\u00edtit od zem\u011b. Stejn\u011b, jako to bylo d\u0159\u00edve. V jeskyni byl ohe\u0148 tak\u00e9 na zemi a nebyl zav\u011b\u0161en\u00fd u stropu. No ne? V\u00edm, \u017ee mnoho z v\u00e1s o \u0161kodliv\u00e9m vlivu modr\u00e9ho sv\u011btla na v\u00e1\u0161 organismus nev\u00ed a mnoh\u00e9 ani nep\u0159esv\u011bd\u010d\u00edm i kdybych psal tento \u010dl\u00e1nek do sv\u00edt\u00e1n\u00ed. Zamysleme se v\u0161ak jen trochu nad na\u0161\u00edm zdrav\u00edm. Jak dlouho chcete tady a te\u010f b\u00fdt a kolik \u010dasu chcete tr\u00e1vit se svoj\u00ed rodinou. T\u0159eba u deskov\u00e9 hry m\u00edsto kouk\u00e1n\u00ed do po\u010d\u00edta\u010de.<\/p>\n\n

Zabr\u00e1n\u011bn\u00ed p\u0159ebyte\u010dn\u00e9ho p\u016fsoben\u00ed modr\u00e9ho sv\u011btla na n\u00e1\u0161 organismus je p\u0159itom celkem jednoduch\u00e9. R\u00e1no zap\u00ednat telefon co mo\u017en\u00e1 nejpozd\u011bji po probuzen\u00ed. Rad\u011bji co nejrychleji vyj\u00edt ven na \u010derstv\u00fd vzduch, a hlavn\u011b na slunce. Sta\u010d\u00ed, ale i v zim\u011b p\u0159irozen\u00e9 denn\u00ed sv\u011btlo. D\u011blejte si p\u0159est\u00e1vky p\u0159i pr\u00e1ci cca ka\u017edou hodinu nebo hned, jak poc\u00edt\u00edte diskomfort a \u00fanavu. Naslouchejte sv\u00e9mu t\u011blu a ono v\u00e1m v\u0161echno \u0159ekne a napov\u00ed. Na z\u00e1v\u011br dne zvolte kn\u00ed\u017eku nam\u00edsto televize. A kdy\u017e bez televize nevydr\u017e\u00edte, zvolte br\u00fdle blokuj\u00edc\u00ed modr\u00e9 sv\u011btlo.<\/p>\n\n

\"\"<\/strong><\/p>\n

No\u010dn\u00ed sova nebo rann\u00ed pt\u00e1\u010de, co je \u0161patn\u011b?<\/strong><\/p>\n\n

Z\u00e1v\u011brem vyvr\u00e1t\u00edm snad nejzn\u00e1m\u011bj\u0161\u00ed, i kdy\u017e chybn\u00e9 tvrzen\u00ed<\/strong>. Jestli si mysl\u00edte, \u017ee jste tzv. no\u010dn\u00ed sovy a fungujete l\u00e9pe v noci a rann\u00ed vst\u00e1v\u00e1n\u00ed pro v\u00e1s nen\u00ed. Pak podle samotn\u00e9ho Satchina Pandy m\u00e1te chybn\u011b a nep\u0159irozen\u011b p\u0159ehozen\u00fd cirkadi\u00e1nn\u00ed rytmus va\u0161eho t\u011bla. Na\u0161e t\u011blo je natolik inteligentn\u00ed, \u017ee je schopn\u00e9 se p\u0159izp\u016fsobit, aby tak zachovalo svoji funk\u010dnost a integritu. Spr\u00e1vn\u00e9 je vst\u00e1vat s v\u00fdchodem slunce a ukl\u00e1dat se ke sp\u00e1nku s jeho z\u00e1padem. Kroky ke zlep\u0161en\u00ed sv\u00e9ho zdrav\u00ed, energie a vitality nejsou t\u011b\u017ek\u00e9. Nejt\u011b\u017e\u0161\u00ed je kroky aplikovat do sv\u00e9ho \u017eivota a vytrvat. J\u00e1 to zn\u00e1m. Proto se budu sna\u017eit, b\u00fdt v\u00e1m co mo\u017en\u00e1 nejv\u00edce n\u00e1pomocn\u00fd.<\/strong><\/p>\n\n

Rytmus na\u0161eho t\u011blo neovliv\u0148uje jen samotn\u00e9 sv\u011btlo, ale tak\u00e9 j\u00eddlo, doba, kdy j\u00edme a kdy naopak nej\u00edme a tak\u00e9 pohyb. To nen\u00ed kli\u0161\u00e9, ale vzpom\u00edn\u00e1te, kdy\u017e jsem \u0159\u00edkal, \u017ee cirkadi\u00e1nn\u00ed rytmus ovliv\u0148uje tak\u00e9 Crohnovu chorobu? Ta ovliv\u0148uje st\u0159eva a ta jsou ovliv\u0148ov\u00e1na t\u00edm, co j\u00edme. Kdy\u017e potom m\u00e1me v na\u0161em t\u011ble a na\u0161ich org\u00e1nech na 20 000 mal\u00fdch hodin, z\u00e1le\u017e\u00ed i na tom kdy n\u011bco sn\u00edme.<\/p>\n\n

O tom a mnohem v\u00edce zase v p\u0159\u00ed\u0161t\u00edm \u010dl\u00e1nku. Nebojte, nejste v tom sami. J\u00e1 jsem v tom s v\u00e1mi.<\/p>\n\n

V\u00fdzva z\u00e1v\u011brem<\/strong><\/p>\n\n

Na z\u00e1v\u011br m\u00e1m pro v\u00e1s tuto v\u00fdzvu:<\/p>\n\n

Zkuste ji po dobu 7 dn\u016f a uvid\u00edte, jak se budete c\u00edtit.
vst\u00e1vejte v 5:30 r\u00e1no a
cho\u010fte sp\u00e1t ve 20:30 ve\u010der.
Pokud je to pro v\u00e1s moc \u0161\u00edlen\u00fd \u010das, potom zkuste 6:00-21:00 a
v\u017edy 1 hodinu p\u0159ed t\u00edm, ne\u017e p\u016fjdete sp\u00e1t, si nasa\u010fte br\u00fdle blokuj\u00edc\u00ed modr\u00e9 sv\u011btlo. Jdete do v\u00fdzvy semnou?<\/p>\n

Napi\u0161te mi a dejte v\u011bd\u011bt, jestli v\u00e1m v\u00fdzva pomohla.\"\"<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

[vc_row type=“in_container“ full_screen_row_position=“middle“ column_margin=“default“ column_direction=“default“ column_direction_tablet=“default“ column_direction_phone=“default“ scene_position=“center“ text_color=“dark“ text_align=“left“ row_border_radius=“none“ row_border_radius_applies=“bg“ overflow=“visible“ overlay_strength=“0.3″ gradient_direction=“left_to_right“ shape_divider_position=“bottom“ bg_image_animation=“none“][vc_column column_padding=“no-extra-padding“ column_padding_tablet=“inherit“ column_padding_phone=“inherit“ column_padding_position=“all“ column_element_direction_desktop=“default“ column_element_spacing=“default“ desktop_text_alignment=“default“ tablet_text_alignment=“default“ phone_text_alignment=“default“ background_color_opacity=“1″ background_hover_color_opacity=“1″ column_backdrop_filter=“none“ column_shadow=“none“ column_border_radius=“none“ column_link_target=“_self“ column_position=“default“ gradient_direction=“left_to_right“ overlay_strength=“0.3″ width=“1\/1″ tablet_width_inherit=“default“ animation_type=“default“ bg_image_animation=“none“ border_type=“simple“ column_border_width=“none“ column_border_style=“solid“][vc_column_text] Nezapom\u00ednejme na na\u0161e nejd\u016fle\u017eit\u011bj\u0161\u00ed, cirkadi\u00e1nn\u00ed hodiny Hodinky, ty…<\/p>\n","protected":false},"author":2,"featured_media":223,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,23],"tags":[],"class_list":{"0":"post-224","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-matej","8":"category-meditace"},"_links":{"self":[{"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/posts\/224","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=224"}],"version-history":[{"count":4,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/posts\/224\/revisions"}],"predecessor-version":[{"id":323,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/posts\/224\/revisions\/323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=\/wp\/v2\/media\/223"}],"wp:attachment":[{"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kuzdraveni.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}