{"id":2575,"date":"2024-02-02T14:04:08","date_gmt":"2024-02-02T13:04:08","guid":{"rendered":"https:\/\/neuromuscularworkout.com\/uncategorized-da\/hvad-er-neuromuskulaer-sundhed\/"},"modified":"2024-04-11T14:12:49","modified_gmt":"2024-04-11T12:12:49","slug":"hvad-er-neuromuskulaer-sundhed","status":"publish","type":"post","link":"https:\/\/neuromuscularworkout.com\/da\/neuromuscular-historier\/hvad-er-neuromuskulaer-sundhed\/","title":{"rendered":"Hvad er neuromuskul\u00e6r sundhed?"},"content":{"rendered":"<p>D\u00e9t du kan l\u00e6se her, har jeg f\u00f8rst l\u00e6rt i forbindelse med mit arbejde med klienter &#8211; b\u00e5de civile og milit\u00e6re, og derfor er l\u00e6ringen koncentreret omkring de seneste 9 \u00e5r af en l\u00e6ngere karriere. Det er f\u00f8rste gang, jeg skriver om emnet.<\/p>\n<p>Nyhedsbrevet indeholder en slags empiri, som jeg har indsamlet (i hovedet, i notesbogen og fra videnskabelige artikler) over disse \u00e5r. Empirien har udfoldet sig i henholdsvist min klinik, p\u00e5 (forsknings-)kurser i USA, under de 4 \u00e5r jeg var ansat i Danish Wounded Warriors og i forbindelse med det frivillige arbejde p\u00e5 Superhumans Center i Lviv under den igangv\u00e6rende krig mellem Rusland og Ukraine, som jeg fortsat er engageret i.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-2566 size-full\" src=\"https:\/\/neuromuscularworkout.com\/wp-content\/uploads\/2024\/02\/malou-neuromuscular-workout-ude.jpg\" alt=\"\" width=\"800\" height=\"400\" srcset=\"https:\/\/neuromuscularworkout.com\/wp-content\/uploads\/2024\/02\/malou-neuromuscular-workout-ude.jpg 800w, https:\/\/neuromuscularworkout.com\/wp-content\/uploads\/2024\/02\/malou-neuromuscular-workout-ude-300x150.jpg 300w, https:\/\/neuromuscularworkout.com\/wp-content\/uploads\/2024\/02\/malou-neuromuscular-workout-ude-768x384.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Da jeg tog min uddannelse i Ern\u00e6ring og sundhed, forstod jeg sundhed som noget line\u00e6rt med f\u00f8lgende matematiske forhold:<\/p>\n<p>Energi ind \/ energi ud = +\/- balance.<\/p>\n<p>Hvad du indtager &#8211; modregnet hvad du forbr\u00e6nder, resulterer i din kropskomposition. Det samme kan siges om aktivitet og hvile i forhold til niveauet af stress. For meget aktivitet i forhold til hvile kan udl\u00f8se stress.<\/p>\n<p>Hvile \/ aktivitet = +\/- stress.<\/p>\n<p>Stress og kropskomposition har betydning for nogle af de store emner, vi skal vide meget mere om i forhold til at leve b\u00e5de godt, men ogs\u00e5 leve l\u00e6nge og helst uden sygdom, og det er f\u00f8lgende:<\/p>\n<ul>\n<li>Smerter\/sp\u00e6ndinger.<\/li>\n<li>Stress.<\/li>\n<li>Inflammation.<\/li>\n<li>Demenssymptomer.<\/li>\n<\/ul>\n<p>De sidste 9 \u00e5r er jeg i stigende grad blevet opm\u00e6rksom p\u00e5, at det er nerverne og hjernen, som er f\u00f8rstebev\u00e6geren og sidstebev\u00e6geren, n\u00e5r det handler om sammenh\u00e6ngen mellem smerter\/sp\u00e6ndinger, stress, inflammation og risikoen for symptomer p\u00e5 demens.<\/p>\n<p>Godt nyt er, at problemet nok er kompliceret, men l\u00f8sningen er relativ enkel &#8211; herunder beskriver jeg en r\u00e6kke elementer, som har effekt p\u00e5 vores neuromuskul\u00e6re sundhed, som du kan pr\u00f8ve at v\u00e6lge imellem og fors\u00f8ge at indf\u00f8re i dit liv.<\/p>\n<ol>\n<li><strong>Vejrtr\u00e6kning:<\/strong> fokus p\u00e5 \u00e5ndedr\u00e6ttet p\u00e5virker med det samme dine hjerne, nerver og dine muskler til mere ro og antiinflammation.<\/li>\n<li>At kunne <strong>h\u00f8re<\/strong> godt, og gerne med hj\u00e6lpemiddel, hvis h\u00f8reevnen er nedsat De konstante lyde omkring stimulerer hjerne, nerver og holder dem gymnastiske<\/li>\n<li>At <strong>tro<\/strong> p\u00e5 noget st\u00f8rre end dig selv, hvilket jo p\u00e5 ingen m\u00e5de kan assisteres terapeutisk eller i et tr\u00e6ningsprogram, men vi kan t\u00e6nke over ideen.<\/li>\n<li>At <strong>ber\u00f8re<\/strong>\/blive ber\u00f8rt: at m\u00e6rke h\u00e5ndflader og fods\u00e5ler enten dine egne eller et andet menneske. Du kan r\u00f8re ved dine, men ogs\u00e5 r\u00f8re ved ting, overflade og f\u00e5 indtryk til hjernen via den vej. Det f\u00e5r en stor del af hjernebarken til at reagere, og kan derfor v\u00e6re en god vej ind til fokus, ro og bedre kropslig kontakt og m\u00e5ske endda lidt bedre overblik.<\/li>\n<li>Et brud med indgroede vaner og evt. lav nye, som du igen kan bryde med, og p\u00e5 den m\u00e5de laver hjernen <strong>nye veje<\/strong> ned til kroppen og tilbage igen.<\/li>\n<li><strong>Balancetr\u00e6ning<\/strong> hver dag. G\u00f8r noget ustabilt eller koordinere nogle bev\u00e6gelser p\u00e5 en ny m\u00e5de, f.eks. skift den h\u00e5nd, der b\u00f8rster dine t\u00e6nder eller st\u00e5 p\u00e5 et ben og sn\u00f8r dine sko, luk \u00f8jnene n\u00e5r du folder t\u00f8j, st\u00e5 p\u00e5 et balancebr\u00e6t og h\u00f8r podcast<\/li>\n<li>V\u00e6r <strong>social<\/strong> med j\u00e6vne mellemrum og ops\u00f8g og indg\u00e5 i f\u00e6llesskaber &#8211; gerne noget der hj\u00e6lper andre.<\/li>\n<li><strong>Kontrabev\u00e6g<\/strong> sp\u00e6ndinger b\u00e5de med udstr\u00e6kning, men ogs\u00e5 med aktivering af modsatte side eller sagt p\u00e5 en anden m\u00e5de, den muskel der tr\u00e6kker den modsatte vej.<\/li>\n<li>Tre gange <strong>motion<\/strong> ved moderat aktivitetsniveau i 30-45 minutter om ugen \u00e6ndrer et stresset m\u00f8nster i hjernen og musklerne til at afstresse.<\/li>\n<li><strong>Tr\u00e6n h\u00f8jintensivt<\/strong> i ca. 45 minutter fordelt p\u00e5 en uge, som kan v\u00e6re alt fra at sp\u00e6ne op ad en trappe, til at cykle hurtigt eller sidde p\u00e5 en stol og tr\u00e6kke i en elastik (roning) til at hoppe p\u00e5 stedet eller g\u00e5 ned og op fra hugstilling. M\u00e5let er at v\u00e6re stak\u00e5ndet og f\u00e5 tr\u00e6tte muskler.<\/li>\n<li>Hvil dig, n\u00e5r du er tr\u00e6t, og skab s\u00e5 gode rammer for <strong>hvile<\/strong> som muligt.<\/li>\n<li><strong>Forebyggelse<\/strong> af sygdomme er naturligvis bedre end at blive syg, men kan ikke lykkedes hver gang<\/li>\n<li><strong>Ren luft<\/strong> er vigtigt b\u00e5de ude og inde &#8211; godt byklima og godt indeklima og kom ud hver dag, mens det er lyst.<\/li>\n<li>Find ud af at v\u00e6re drevet af et <strong>form\u00e5l<\/strong>, der passer til dig.<\/li>\n<li>Sunde <strong>olier<\/strong> som olivenolie, sm\u00e5 fede fisk eller n\u00f8dder, men ogs\u00e5 hydrering med vand og varieret kost for at d\u00e6kke behovet for energi (kulhydrat, protein og fedt), men ogs\u00e5 behovet for alle vitaminer og mineraler.<\/li>\n<li><strong>Se<\/strong> actionfilm hvor pulsen godt m\u00e5 komme op for bagefter at komme ned igen.<\/li>\n<li><strong>Lyt og tal<\/strong> som for eksempel i debatter, hvor pulsen godt m\u00e5 komme op.<\/li>\n<li><strong>L\u00e6s<\/strong> en fysisk bog, som du holder i h\u00e6nderne har vist sig at have indflydelse p\u00e5 vores indl\u00e6ring og deraf ogs\u00e5 hjernens sundhed.<\/li>\n<li>Evt. drikke <strong>1 glas vin<\/strong> til at falde ned, ikke to, men et, ikke hver dag, men udvalgte dage for at falde ned og f\u00e5 musklerne igangsat med at afsp\u00e6nde.<\/li>\n<\/ol>\n<hr style=\"border-bottom: 1px solid #d1d1d1; padding: 15px 0px 15px 0px;\">\n<p>&nbsp;<\/p>\n<p>Med dette blogindl\u00e6g f\u00e5r du en m\u00e5neds gratis tr\u00e6ning med Neuromuscular Workout Online.<\/p>\n<p>Du skal blot klikke p\u00e5 dette link:<\/p>\n<p><a href=\"https:\/\/app.neuromuscularworkout.com\/neuromuscular-workout-online-abonnement\/\" target=\"_blank\" rel=\"noopener\">Bliv Neuromuscular Workout Online medlem &gt;<\/a><\/p>\n<p>og ved betaling inds\u00e6tte f\u00f8lgende rabatkode:<\/p>\n<p><strong>HelloONLINE<\/strong><\/p>\n<p>(Tilbuddet slutter d. 15. april 2024)<\/p>\n<p>Du kan hermed f\u00e5 serveret en sund Neuromuscular Workout hver morgen hjemmefra via et videolink, som bliver sendt til din mail.<\/p>\n<p>Efter en m\u00e5ned hvor du har tr\u00e6net minimum en tr\u00e6ning om ugen, vil du kunne m\u00e6rke en god forandring og vurdere om det er noget, du vil forts\u00e6tte med.<\/p>\n<p>Et abonnement koster herefter 499kr\/m\u00e5ned og kan nemt og altid opsiges f\u00f8r den kommende m\u00e5ned. Abonnementet giver dig fuld adgang til at tr\u00e6ne live med mig om morgenen eller v\u00e6lge en tr\u00e6ning med et bestemt muskelfokus i webapp\u2019en p\u00e5 et andet tidspunkt.<\/p>\n<p>Jeg \u00f8nsker dig god tr\u00e6ning!<\/p>\n<p>&#8211; Malou Deichmann<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9t du kan l\u00e6se her, har jeg f\u00f8rst l\u00e6rt i forbindelse med mit arbejde med klienter &#8211; b\u00e5de civile og milit\u00e6re, og derfor er l\u00e6ringen koncentreret omkring de seneste 9 \u00e5r af en l\u00e6ngere karriere. Det er f\u00f8rste gang, jeg skriver om emnet. Nyhedsbrevet indeholder en slags empiri, som jeg har indsamlet (i hovedet, i &#8230; <a title=\"Hvad er neuromuskul\u00e6r sundhed?\" class=\"read-more\" href=\"https:\/\/neuromuscularworkout.com\/da\/neuromuscular-historier\/hvad-er-neuromuskulaer-sundhed\/\" aria-label=\"Read more about Hvad er neuromuskul\u00e6r sundhed?\">L\u00e6s Mere<\/a><\/p>\n","protected":false},"author":2,"featured_media":2567,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[],"class_list":["post-2575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-neuromuscular-historier"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hvad er neuromuskul\u00e6r sundhed? - Neuromuscular Workout<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/neuromuscularworkout.com\/da\/neuromuscular-historier\/hvad-er-neuromuskulaer-sundhed\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hvad er neuromuskul\u00e6r sundhed? - Neuromuscular Workout\" \/>\n<meta property=\"og:description\" content=\"D\u00e9t du kan l\u00e6se her, har jeg f\u00f8rst l\u00e6rt i forbindelse med mit arbejde med klienter &#8211; b\u00e5de civile og milit\u00e6re, og derfor er l\u00e6ringen koncentreret omkring de seneste 9 \u00e5r af en l\u00e6ngere karriere. 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