{"id":249365,"date":"2018-12-11T09:00:32","date_gmt":"2018-12-11T09:00:32","guid":{"rendered":"https:\/\/www.hostelworld.com\/blog\/how-to-look-after-yourself-while-backpacking-on-your-period\/"},"modified":"2023-11-13T17:25:12","modified_gmt":"2023-11-13T17:25:12","slug":"jak-se-o-sebe-postarat-p%c5%99i-cestov%c3%a1n%c3%ad-s-batohem-b%c4%9bhem-menstruace","status":"publish","type":"post","link":"https:\/\/www.hostelworld.com\/blog\/cs\/jak-se-o-sebe-postarat-p%c5%99i-cestov%c3%a1n%c3%ad-s-batohem-b%c4%9bhem-menstruace\/","title":{"rendered":"Jak se o sebe postarat p\u0159i cestov\u00e1n\u00ed s batohem b\u011bhem menstruace"},"content":{"rendered":"

Cestov\u00e1n\u00ed s batohem b\u011bhem menstruace m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9, ale je naprosto mo\u017en\u00e9 procestovat sv\u011bt, i kdy\u017e m\u00e1te pocit, \u017ee menstrua\u010dn\u00ed cyklus d\u011bl\u00e1 v\u0161e pro to, aby v\u00e1s zastavil.<\/p>\n

Vst\u00e1v\u00e1te pozd\u011b, spali jste v\u00edc ne\u017e obvykle, a p\u0159esto se c\u00edt\u00edte unaven\u00ed. Kdy\u017e cestujete, \u010das plyne jinak a zd\u00e1 se, \u017ee je jedno, jestli je st\u0159eda nebo sobota, nebo jestli je 1. \u010di 23. den cesty. Dnes v\u00e1s v\u0161ak nav\u0161t\u00edv\u00ed va\u0161e menstruace.<\/p>\n

Tak\u017ee se osprchujete (s trochou \u0161t\u011bst\u00ed horkou vodou) a ru\u010dn\u011b si vyperete kalhotky. Pak je \u010das vykonat pou\u0165 do mal\u00fdch obch\u016fdk\u016f a n\u011bkolika l\u00e9k\u00e1ren v tomto m\u011bste\u010dku, kter\u00e9 le\u017e\u00ed uprost\u0159ed ni\u010deho. Dokon\u010duje\u0161 obl\u00e9k\u00e1n\u00ed a p\u0159itom mysl\u00ed\u0161 na v\u0161echno to j\u00eddlo, kter\u00e9 chce\u0161 poz\u0159\u00edt, a p\u0159eje\u0161 si, abys m\u011bla v\u010derej\u0161\u00ed \u010dokol\u00e1dovou zmrzlinu, pro kterou jsi \u0161la skoro 40 minut.<\/p>\n

\"backpacking<\/p>\n

Na\u0161t\u011bst\u00ed se dnes nemus\u00edte st\u011bhovat. Nemus\u00edte jezdit d\u00e1lkov\u00fdm autobusem ani na motorce po t\u011bchto mal\u00fdch, klikat\u00fdch silnic\u00edch. Dne\u0161n\u00ed den str\u00e1v\u00edte pran\u00edm dlouho odkl\u00e1dan\u00e9ho oble\u010den\u00ed a psan\u00edm z\u00e1\u017eitk\u016f z cest do den\u00edku. Budete le\u017eet v posteli a proch\u00e1zet sv\u00e9 fotografie a pos\u00edlat des\u00edtky zvukov\u00fdch zpr\u00e1v sv\u00fdm p\u0159\u00e1tel\u016fm a rodin\u011b na Whatsapp. Je d\u016fle\u017eit\u00e9 dop\u0159\u00e1t si b\u011bhem cesty s batohem tento klid a je d\u016fle\u017eit\u00e9 dovolit si odpo\u010d\u00edvat. Nau\u010dte se rozpoznat, kdy k v\u00e1m va\u0161e t\u011blo promlouv\u00e1, kdy je t\u0159eba p\u0159estat.<\/p>\n

Situace, kter\u00fdm budete \u010delit p\u0159i cestov\u00e1n\u00ed s batohem na z\u00e1dech v obdob\u00ed menstruace<\/strong><\/h2>\n

Jsem si jist\u00e1, \u017ee pokud jste str\u00e1vili n\u011bjak\u00fd \u010das na cest\u00e1ch, ur\u010dit\u011b jste za\u017eili, \u017ee jste na cest\u00e1ch dostali menstruaci. Mo\u017en\u00e1 v\u00e1s bude bolet nejen b\u0159icho, ale tak\u00e9 hlava. Mo\u017en\u00e1 nec\u00edt\u00edte \u00fanavu v noh\u00e1ch, ale mo\u017en\u00e1 v\u00e1s bol\u00ed ledviny. A\u0165 u\u017e na v\u00e1s menstruace p\u016fsob\u00ed jak\u00fdmkoli zp\u016fsobem, je pravd\u011bpodobn\u00e9, \u017ee jste za\u017eili podobnou situaci jako j\u00e1.<\/p>\n

Od chv\u00edle, kdy poprv\u00e9 za\u010dnete poci\u0165ovat PMS, kdy v\u00e1s p\u0159ejde chu\u0165 pokra\u010dovat v cestov\u00e1n\u00ed a najednou se c\u00edt\u00edte smutn\u00e1 a unaven\u00e1, si vzpome\u0148te, \u017ee mnoho z n\u00e1s se takto c\u00edt\u00ed jednou za m\u011bs\u00edc.<\/p>\n

Je z\u0159ejm\u00e9, \u017ee zvl\u00e1dnout menstruaci na ciz\u00edm m\u00edst\u011b je t\u011b\u017e\u0161\u00ed ne\u017e z pohodl\u00ed domova. A mo\u017en\u00e1 jste se, zejm\u00e9na pokud cestujete do m\u00e9n\u011b rozvinut\u00fdch zem\u00ed, setkali s probl\u00e9mem sehnat krabi\u010dku tampon\u016f nebo hygienick\u00fdch pot\u0159eb. Mo\u017en\u00e1 jste m\u011bli \u0161t\u011bst\u00ed a na\u0161li jste svou obvyklou zna\u010dku, nebo jste se, stejn\u011b jako j\u00e1 p\u0159ed p\u00e1r t\u00fddny, ocitli v situaci, kdy jste bloudili nezn\u00e1m\u00fdmi ulicemi a vrhali se do v\u0161ech obchod\u016f a l\u00e9k\u00e1ren s obr\u00e1zkem tamponu na displeji mobilu (ano, zoufal\u00e1 doba si \u017e\u00e1d\u00e1 zoufal\u00e9 \u010diny! \"\ud83d\ude02\")<\/p>\n

Abyste se do t\u00e9to nep\u0159\u00edjemn\u00e9 situace nedostali sami, pod\u00edvejte se na na\u0161e tipy n\u00ed\u017ee:<\/p>\n

P\u011bt tip\u016f, jak zvl\u00e1dnout menstruaci na dlouh\u00e9 cest\u011b s batohem:<\/b><\/h2>\n

1. Menstrua\u010dn\u00ed kal\u00ed\u0161ek:<\/b><\/h3>\n

Zn\u00e1te menstrua\u010dn\u00ed kal\u00ed\u0161ek? Tento \u00fa\u017easn\u00fd vyn\u00e1lez vstoupil do m\u00e9ho \u017eivota t\u00e9m\u011b\u0159 p\u0159ed p\u011bti lety a nejen\u017ee m\u011b zachr\u00e1nil p\u0159ed sv\u00edzelnou situac\u00ed b\u011bhem m\u00fdch cest, ale tak\u00e9 mi pomohl u\u0161et\u0159it spoustu pen\u011bz. A sn\u00ed\u017eil mno\u017estv\u00ed plastov\u00e9ho odpadu, kter\u00fd vyprodukuji p\u0159i ka\u017ed\u00e9 sv\u00e9 menstruaci. Nemluv\u011b o tom, \u017ee m\u011b zachr\u00e1nil p\u0159ed vagin\u00e1ln\u00ed suchost\u00ed a t\u00edm nep\u0159\u00edjemn\u00fdm pocitem, kter\u00fd tampony mohou zanechat v posledn\u00ed den menstruace.<\/p>\n

Pro ty, kte\u0159\u00ed to nev\u011bd\u00ed, menstrua\u010dn\u00ed kal\u00ed\u0161ek je mal\u00fd kal\u00ed\u0161ek z hypoalergenn\u00edho silikonu, kter\u00fd se zav\u00e1d\u00ed do pochvy. <\/strong>Vytvo\u0159\u00ed se tak mal\u00fd podtlak, kter\u00fd zabra\u0148uje vylit\u00ed a shroma\u017e\u010fuje krev t\u00edm, \u017ee ji ukl\u00e1d\u00e1 dovnit\u0159. Funguje podobn\u011b jako tampon, mus\u00edte ho m\u011bnit p\u0159ibli\u017en\u011b ka\u017ed\u00fdch 8 hodin, a kdy\u017e ho vyjmete, krev uvnit\u0159 vyhod\u00edte, opl\u00e1chnete vodou a vlo\u017e\u00edte zp\u011bt.<\/p>\n

P\u0159ed ka\u017edou menstruac\u00ed jej mus\u00edte sterilizovat. <\/strong>M\u016f\u017eete to ud\u011blat tak, \u017ee ho vlo\u017e\u00edte do vrouc\u00ed vody nebo do mikrovlnn\u00e9 trouby v \u0161\u00e1lku pln\u00e9m vody asi na 3 a\u017e 5 minut. M\u016f\u017eete tak\u00e9 pou\u017e\u00edt steriliza\u010dn\u00ed tablety nebo ji vy\u010distit alkoholem.<\/p>\n

Pokud cestujete a nem\u00e1te p\u0159\u00edstup k mikrovlnn\u00e9 troub\u011b nebo rychlovarn\u00e9 konvici, pak je nejprakti\u010dt\u011bj\u0161\u00ed volbou pou\u017eit\u00ed steriliza\u010dn\u00edch tablet.<\/p>\n

Jist\u011b, pokud jste menstrua\u010dn\u00ed kal\u00ed\u0161ek nikdy nevyzkou\u0161ela, pak v\u00e1m m\u016f\u017ee p\u0159ipadat zvl\u00e1\u0161tn\u00ed, ale v\u011b\u0159te, \u017ee je velmi pohodln\u00fd, bezpe\u010dn\u00fd, levn\u00fd, ekologick\u00fd, a pokud se chyst\u00e1te na dlouhou cestu, pak v\u00e1m u\u0161et\u0159\u00ed spoustu starost\u00ed. Osobn\u011b se tedy domn\u00edv\u00e1m, \u017ee je to ta nejlep\u0161\u00ed volba, pokud se chyst\u00e1te na dlouhou cestu. <\/strong><\/p>\n

2. L\u00e1tka se stla\u010duje:<\/b><\/h3>\n

Dal\u0161\u00ed mo\u017enost\u00ed, jak b\u00fdt na cest\u00e1ch sob\u011bsta\u010dn\u00fd a nemuset se starat o n\u00e1kup jednor\u00e1zov\u00fdch hygienick\u00fdch v\u00fdrobk\u016f, jsou l\u00e1tkov\u00e9 obklady<\/strong>. Zaberou v batohu jen velmi m\u00e1lo m\u00edsta, m\u016f\u017eete je nosit v toaletn\u00ed ta\u0161ce a jsou \u0161etrn\u00e9 k \u017eivotn\u00edmu prost\u0159ed\u00ed.<\/p>\n

Nejv\u011bt\u0161\u00ed nev\u00fdhodou je, \u017ee se mus\u00ed po ka\u017ed\u00e9m pou\u017eit\u00ed ru\u010dn\u011b vyprat, a to m\u016f\u017ee b\u00fdt p\u0159i p\u011b\u0161\u00ed turistice nebo dov\u00e1d\u011bn\u00ed na pl\u00e1\u017ei trochu slo\u017eit\u00e9. P\u0159\u00edpadn\u011b je m\u016f\u017eete jednodu\u0161e ulo\u017eit do plastov\u00e9ho s\u00e1\u010dku a vyprat je pozd\u011bji, ale \u010d\u00edm d\u00e9le je tam nech\u00e1te, t\u00edm h\u016f\u0159e se skvrny odstra\u0148uj\u00ed.<\/p>\n

\"backpacking<\/p>\n

3. V\u017edy m\u011bjte z\u00e1lo\u017en\u00ed pl\u00e1n pro p\u0159\u00edpad nouze:<\/b><\/h3>\n

A\u0165 u\u017e se rozhodnete pro jak\u00fdkoli hygienick\u00fd p\u0159\u00edpravek, v\u017edy je dobr\u00e9 m\u00edt po ruce n\u00e1hradn\u00ed obklad nebo tampon pro p\u0159\u00edpad nouze. Menstruace se m\u016f\u017ee dostavit uprost\u0159ed v\u00fdletu, na vrcholu hory, na dlouh\u00e9 cest\u011b autobusem nebo kdekoli jinde, kde nen\u00ed koupelna, kde byste si mohli um\u00fdt ruce nebo vyprat menstrua\u010dn\u00ed kal\u00ed\u0161ek. Proto je v\u017edy dobr\u00e9 nosit tampon nebo n\u00e1hradn\u00ed obklad v kabelce, pen\u011b\u017eence nebo batohu. Pokud se tedy menstruace dostav\u00ed n\u00e1hle, budete m\u00edt v\u017edy z\u00e1lo\u017en\u00ed pl\u00e1n.<\/p>\n

4. Antikoncep\u010dn\u00ed metody:<\/b><\/h3>\n

Pokud stejn\u011b jako j\u00e1 pou\u017e\u00edv\u00e1te antikoncep\u010dn\u00ed metody ke kontrole menstruace, pak zjist\u00edte, \u017ee sehnat stejn\u00e9 antikoncep\u010dn\u00ed metody na druh\u00e9m konci sv\u011bta m\u016f\u017ee b\u00fdt probl\u00e9m. Zjistila jsem, \u017ee antikoncepce, kterou je nejsnaz\u0161\u00ed sehnat po cel\u00e9m sv\u011bt\u011b, je pilulka. <\/strong>I kdy\u017e nenajdete svou obvyklou zna\u010dku, m\u016f\u017eete pou\u017e\u00edt jin\u00e9 m\u00edstn\u00ed zna\u010dky, kter\u00e9 maj\u00ed stejn\u00e9 slo\u017een\u00ed.<\/p>\n

Nap\u0159\u00edklad v lo\u0148sk\u00e9m roce jsem pou\u017e\u00edvala krou\u017eek Nuva. P\u0159ed za\u010d\u00e1tkem cesty jsem se rozhodla koupit si p\u00e1r krou\u017ek\u016f nav\u00edc, abych je mohla pou\u017e\u00edvat alespo\u0148 dva m\u011bs\u00edce. Probl\u00e9m je v tom, \u017ee by m\u011bly b\u00fdt uchov\u00e1v\u00e1ny p\u0159i teplot\u011b ni\u017e\u0161\u00ed ne\u017e 30 stup\u0148\u016f Celsia a zde v Asii, kam cestuji, teplota \u010dasto tuto hodnotu p\u0159ekra\u010duje. Proto jsem se rozhodl cestovat bez nich a pokusit se je sehnat zde. V\u00e1\u017en\u00e1 chyba! S fotkou v telefonu jsem obe\u0161la n\u011bkolik l\u00e9k\u00e1ren a na\u0161la jsem maxim\u00e1ln\u011b pilulky na druh\u00fd den, co\u017e jsem nepot\u0159ebovala!<\/p>\n

Na druhou stranu, kdy\u017e jsem pou\u017e\u00edvala pilulky, sice se mi nikdy nepoda\u0159ilo naj\u00edt stejnou zna\u010dku, ale mohla jsem se zeptat na slo\u017een\u00ed a dostat jin\u00e9 zna\u010dky se stejn\u00fdm slo\u017een\u00edm. Tak\u017ee pokud tak\u00e9 pou\u017e\u00edv\u00e1te Nuva Ring nebo n\u011bjakou podobnou metodu a uva\u017eujete o dlouh\u00e9 cest\u011b, m\u00e9 doporu\u010den\u00ed je, abyste p\u0159ed za\u010d\u00e1tkem cesty p\u0159e\u0161la na pilulky. <\/strong><\/p>\n

5. Aplikace, kter\u00e9 v\u00e1m pomohou s menstruac\u00ed:<\/b><\/h3>\n

Doporu\u010duji pou\u017e\u00edvat aplikace, kter\u00e9 v\u00e1m pomohou zvl\u00e1dnout menstruaci, a\u0165 u\u017e jste na cest\u00e1ch s batohem nebo doma. Jednu takovou pou\u017e\u00edv\u00e1m necel\u00fd rok a je to skv\u011bl\u00fd pomocn\u00edk nejen p\u0159i sledov\u00e1n\u00ed m\u011bs\u00ed\u010dn\u00edho obdob\u00ed, ale tak\u00e9 p\u0159i u\u010den\u00ed se rozpozn\u00e1vat zm\u011bny hormon\u016f. A nav\u00edc v\u00e1m poskytne z\u00e1minku, abyste si mohli dop\u0159\u00e1t chu\u0165 na \u010dokol\u00e1du, proto\u017ee… Jsem hormon\u00e1ln\u00ed, jasn\u00e9?!<\/p>\n

Od t\u00e9 doby, co jsem za\u010dala pou\u017e\u00edvat aplikace, jsem se nau\u010dila l\u00e9pe rozpozn\u00e1vat p\u0159\u00ed\u010diny sv\u00fdch n\u00e1lad a oce\u0148uji, \u017ee dny, kdy se c\u00edt\u00edm \u0161patn\u011b, jsou zp\u016fsobeny p\u0159\u00edlivem nov\u00fdch hormon\u016f.<\/p>\n

Tyto aplikace jsou tak\u00e9 velmi u\u017eite\u010dn\u00e9 p\u0159i pl\u00e1nov\u00e1n\u00ed cesty, proto\u017ee umo\u017e\u0148uj\u00ed zohlednit, na kter\u00e9 dny cesty p\u0159ipadne va\u0161e menstruace. Pokud chcete str\u00e1vit n\u011bkolik dn\u00ed na pl\u00e1\u017ei nebo na n\u00e1ro\u010dn\u00e9 horsk\u00e9 t\u00fa\u0159e, m\u016f\u017eete se vyhnout pl\u00e1nov\u00e1n\u00ed t\u011bchto aktivit na den menstruace.<\/p>\n

Existuje mnoho aplikac\u00ed pro sledov\u00e1n\u00ed menstruace. Mou obl\u00edbenou je aplikace Clue. <\/strong>Je jednoduch\u00e1, praktick\u00e1, s p\u0159ipom\u00ednkami a bez kyti\u010dek, ko\u0165\u00e1tek a spousty r\u016f\u017eov\u00e9 kolem. Dal\u0161\u00edmi mo\u017enostmi jsou Flo, My Calendar (ve kter\u00e9 na v\u00e1s mluv\u00ed ko\u0165\u00e1tko), Ovuview nebo Petal a mnoho dal\u0161\u00edch.<\/p>\n

\"backpacking<\/p>\n

A\u0165 u\u017e pou\u017e\u00edv\u00e1te jakoukoli metodu, sna\u017ete se m\u00edt u sebe v\u017edy pohotovostn\u00ed z\u00e1lohu, pou\u017e\u00edvejte aplikace, kter\u00e9 v\u00e1m umo\u017en\u00ed napl\u00e1novat si cestu kolem menstruace, a hlavn\u011b, a\u017e se nevyhnuteln\u011b dostav\u00ed, neprokl\u00ednejte sv\u011bt za to, \u017ee jste se narodili jako \u017eeny!<\/p>\n

Vyu\u017eijte tyto dny k odpo\u010dinku a nau\u010dte se je u\u017e\u00edvat. Vyu\u017eijte je k psan\u00ed, k odpo\u010dinku na hostelu vypln\u011bn\u00edm cestovn\u00edho z\u00e1pisn\u00edku nebo k mas\u00e1\u017ei. D\u00edky menstruaci si \u010dist\u00edme t\u011blo, proto vyu\u017eijte tyto dny k na\u010derp\u00e1n\u00ed nov\u00fdch sil, pochopte sv\u00e9 emoce a respektujte je. Pr\u00e1v\u011b v t\u011bchto dnech n\u00e1m na\u0161e t\u011blo p\u0159ipom\u00edn\u00e1, \u017ee je t\u0159eba o sebe pe\u010dovat, m\u00edt se r\u00e1d, v\u00e1\u017eit si s\u00e1m sebe a p\u0159edev\u0161\u00edm se rozmazlovat. \"\u2764\"<\/p>\n

\"\ud83d\udcda\" O autorce a ilustr\u00e1torce \"\ud83d\udcda\"<\/b><\/h3>\n

Andrea Bergareche je povol\u00e1n\u00edm kreativec a povol\u00e1n\u00edm cestovatel. V roce 2012 se poprv\u00e9 vydala sama do Mexika na ro\u010dn\u00ed v\u00fdm\u011bnn\u00fd pobyt v r\u00e1mci sv\u00e9 um\u011bleck\u00e9 kari\u00e9ry a od t\u00e9 doby je na cestov\u00e1n\u00ed z\u00e1visl\u00e1. V roce 2015 se vyd\u00e1v\u00e1 na svou prvn\u00ed s\u00f3lovou dlouhou cestu s batohem na z\u00e1dech. Cestu, kter\u00e1 m\u011bla zprvu trvat dva m\u011bs\u00edce a nakonec trvala sedm a p\u0159i n\u00ed\u017e se s\u00e1m a po prstech vydal z Argentiny do Kolumbie, kde mezit\u00edm tetoval a maloval.<\/em><\/p>\n

Od t\u00e9 doby nep\u0159estal cestovat. Na sv\u00e9m blogu <\/em>L\u00e1piz N\u00f3mada<\/em><\/a> vyb\u00edz\u00ed \u017eeny, aby cestovaly samy a aby to d\u011blaly kreativn\u011b. Dal\u0161\u00ed cesty m\u016f\u017eete sledovat na <\/em>Facebooku <\/em><\/a>,Instagramu<\/em><\/a> a <\/em>Twitteru<\/em><\/a>.<\/em> <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":163,"featured_media":136791,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"hw_hurry":"","hw_related":"[{\"id\":1272425,\"score\":0.79120000000000001438849039914202876389026641845703125,\"hook\":\"\"},{\"id\":249240,\"score\":0.7864999999999999769073610877967439591884613037109375,\"hook\":\"\"},{\"id\":1272383,\"score\":0.7556000000000000493827201353269629180431365966796875,\"hook\":\"\"},{\"id\":250256,\"score\":0.72680000000000000159872115546022541821002960205078125,\"hook\":\"\"},{\"id\":249217,\"score\":0.70889999999999997459809719657641835510730743408203125,\"hook\":\"\"},{\"id\":248871,\"score\":0.67859999999999998099298181841732002794742584228515625,\"hook\":\"\"}]","footnotes":""},"categories":[18279],"tags":[],"class_list":["post-249365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-cs","wpbf-post"],"yoast_head":"\nBackpacking on your period: jednoduch\u00e9 tipy, jak se o sebe postarat - Hostelworld<\/title>\n<meta name=\"description\" content=\"Cestov\u00e1n\u00ed s batohem v dob\u011b menstruace? P\u0159e\u010dt\u011bte si na\u0161eho pr\u016fvodce, ve kter\u00e9m najdete jednoduch\u00e9 tipy, jak se o sebe postarat. Od toho, jak se p\u0159ipravit, a\u017e po aplikace, kter\u00e9 v\u00e1m mohou pomoci. Tohle zvl\u00e1dne\u0161!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hostelworld.com\/blog\/cs\/jak-se-o-sebe-postarat-p\u0159i-cestov\u00e1n\u00ed-s-batohem-b\u011bhem-menstruace\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Backpacking on your period: jednoduch\u00e9 tipy, jak se o sebe postarat - Hostelworld\" \/>\n<meta property=\"og:description\" content=\"Cestov\u00e1n\u00ed s batohem v dob\u011b menstruace? P\u0159e\u010dt\u011bte si na\u0161eho pr\u016fvodce, ve kter\u00e9m najdete jednoduch\u00e9 tipy, jak se o sebe postarat. Od toho, jak se p\u0159ipravit, a\u017e po aplikace, kter\u00e9 v\u00e1m mohou pomoci. 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