На стрессе. 5 шагов к жизни без выгорания и нервных перегрузок - Адити Неруркар

33. “The Brain-Gut Connection,” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection.

34. Adam Hadhazy, “Think Twice: How the Gut’s ‘Second Brain’ Influences Mood and Well-Being,” Scientific American, February 12, 2010, https://www.scientificamerican.com/article/gut-second-brain/.

35. Chen et al., “Regulation of Neurotransmitters.”

36. Annelise Madison and Janice K. Kiecolt-Glaser,“Stress, Depression, Diet, and the Gut Microbiota: Human – Bacteria Interactions at the Core of Psychoneuroimmunology and Nutrition,” Current Opinion in Behavioral Sciences 28 (August 2019): 105–10, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213601/.

37. Elizabeth Pennisi, “Meet the Psychobiome: Mounting Evidence That Gut Bacteria Influence the Nervous System Inspires Efforts to Mine the Microbiome for Brain Drugs,” Science.org, May 7, 2020, https://www.science.org/content/article/meet-psychobiome-gut-bacteria-may-alter-how-you-think-feel-and-act.

38. Pennisi, “Meet the Psychobiome.”

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40. Eva Selhub, “Nutritional Psychiatry: Your Brain on Food,” Harvard Health Publishing, Harvard Medical School, September 18, 2022, https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626; Giuseppe Grosso, “Nutritional Psychiatry: How Diet Affects Brain Through Gut Microbiota,” Nutrients 13, no. 4 (April 2021): 1282, https://pubmed.ncbi.nlm.nih.gov/33919680/; Jerome Sarris, Alan C. Logan, Tasnime N. Akbaraly et al., “Nutritional Medicine as Mainstream in Psychiatry,” Lancet Psychiatry 2, no. 3 (March 2015): 271–74, https://pubmed.ncbi.nlm.nih.gov/26359904/.

41. Chopra, Deepak. What Are You Hungry For? The Chopra Solution to Permanent Weight Loss, Well-Being and Lightness of the Soul (New York: Harmony Books, 2013).

42. Cassandra J. Lowe, “Expert Insight: How Exercise Can Curb Your Junk Food Craving: Research Suggests Physical Activity Can Help Promote Better Diet,” Western News, Western University, January 4, 2022, https://news.westernu.ca/2022/01/expert-insights-how-exercise-can-curb-your-junk-food-craving/; Shina Leow, Ben Jackson, Jacqueline A. Alderson et al., “A Role for Exercise in Attenuating Unhealthy Food Consumption in Response to Stress,” Nutrients 10, no. 2 (February 2018): 176, https://pubmed.ncbi.nlm.nih.gov/29415424/.

43. Cassandra J. Lowe, Dimitar Kolev, and Peter A. Hall, “An Exploration of Exercise-Induced Cognitive Enhancement and Transfer Effects to Dietary Self-Control,” Brain and Cognition 110 (December 2016): 102–11, https://doi.org/10.1016/j.bandc.2016.04.008.

44. Jack F. Hollis, Christina M. Gullion, Victor J. Stevens et al., “Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial,” American Journal of Preventive Medicine 35, no. 2 (August 2008): 118–26, https://pubmed.ncbi.nlm.nih.gov/18617080/.

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46. Felice N. Jacka, Adrienne O’Neil, Rachelle Opie et al., “A Randomised Controlled Trial of Dietary Improvement for Adults with Major Depression (the ‘SMILES’ Trial),” BMC Medicine 15 (2017): 23, https://doi.org/10.1186/s12916–017–0791-y.

47. Heather M. Francis, Richards J. Stevenson, Jaime R. Chambers et al., “A Brief Diet Intervention Can Reduce Symptoms of Depression in Young Adults – A Randomised Controlled Study,” PLOS One 14, no. 10 (October 2019): e0222768, https://doi.org/10.1371/journal.pone.0222768.

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49. Dorna Davani-Davari, Manica Negahdaripour, Iman Karimzadeh et al., “Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications,” Foods 8, no. 3 (March 2019): 92, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/; Natasha K. Leeuwendaal, Catherine Stanton, Paul W. O’Toole, and Tom P. Beresford, “Fermented Foods, Health and the Gut Microbiome,” Nutrients 14, no. 7 (April 2022): 1527, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003261/.

50. Hoda Soltani, Nancy L. Keim, and Kevin D. Laugero, “Diet Quality for Sodium and Vegetables Mediate Effects of Whole Food Diets on 8-Week Changes in Stress Load,” Nutrients 10, no. 11 (November 2018): 1606, https://pubmed.ncbi.nlm.nih.gov/30388762/.

51. Kirsten Berding, Thomaz F. S. Bastiaanssen, Gerard M. Moloney et al. “Feed Your Microbes to Deal with Stress: A Psychobiotic Diet Impacts Microbial Stability and Perceived Stress in a Healthy Adult Population,” Molecular Psychiatry 28 (2023): 601–10, https://doi.org/10.1038/s41380–022–01817-y.

52. Katherine D. McManus, “A Practical Guide to the Mediterranean Diet,” Harvard Health Publishing, Harvard Medical School, March 22, 2023, https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194.

Глава 6. Четвертая перезагрузка

1. Ann Pietrangelo, “What the Yerkes-Dodson Law Says About Stress and Performance,” Healthline, October 22, 2020, https://www.healthline.com/health/yerkes-dodson-law#optimal-arousal-or-anxiety.

2. Kevin Dickinson, “The Yerkes-Dodson Law: This Graph Will Change Your Relationship with Stress,” The Learning Curve, Big Think, September 8, 2022, https://bigthink.com/the-learning-curve/eustress/.

3. “Research Proves Your Brain Needs Breaks,” Microsoft.com, April 20, 2021, https://www.microsoft.com/en-us/worklab/work-trend-index/brain-research.

4. Marlene Bönstrup, Iñaki Iturrate, Ryan Thompson et al., “A Rapid Form of Offline Consolidation in Skill Learning,” Current Biology 29, no. 8 (April 2019): 1346–51, https://doi.org/10.1016/j.cub.2019.02.049.

5. “Want to Learn a New Skill? Take Some Short Breaks,” National Institute of Neurological Disorders and Stroke, April 12, 2019, https://www.ninds.nih.gov/news-events/press-releases/want-learn-new-skill-take-some-short-breaks.

6. “Want to Learn a New Skill?”

7. “Employee Productivity and Workplace Distraction Statistics,” Solitaired.com, September 9, 2021, https://solitaired.com/employee-productivity-statistics; Marriott International, “Americans Multitask More Than Any Other Country – Suppressing Their Creativity and Inspiration,” Cision PR Newswire, November 5, 2019, https://www.prnewswire.com/news-releases/americans-multitask-more-than-any-other-country – suppressing-their-creativity-and-inspiration-300951710.html.

8. “Distracted Working,” Mopria, https://mopria.org/Documents/Mopria-Distracted-Working-Survey-2021.pdf.

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10. Jason M. Watson and David L. Strayer, “Supertaskers: Profiles in Extraordinary Multitasking Ability,” Psychonomic Bulletin & Review 17 (August 2010): 479–85, https://link.springer.com/article/10.3758/PBR.17.4.479.

11. Kevin P. Madore and Anthony D. Wagner, “Multicosts of Multitasking,” Cerebrum 2019 (March – April 2019): cer-04–19, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7075496/.

12. “Multitasking: Switching Costs – Subtle ‘Switching’ Costs Cut Efficiency, Raise Risk,” American Psychological Association, March 20, 2006, https://www.apa.org/topics/research/multitasking.

13. Kendra Cherry, “How Multitasking Affects Productivity and Brain Health,” Verywell Mind, last updated March 1, 2023, https://www.verywellmind.com/multitasking-2795003.

14. Amrita Mandal, “The Pomodoro Technique: An Effective Time Management Tool,” National Institute of Child Health and Human Development, May 2020, https://science.nichd.nih.gov/confluence/display/newsletter/2020/05/07/The+Pomodoro+Technique%3A+An+Effective+Time+Management+Tool.

15. M. Csikszentmihalyi, Flow: The Psychology of Optimal Experience (New York: Harper Perennial, 1990); Fabienne Aust, Theresa Beneke, Corinna Peifer, and Magdalena Wekenborg, “The Relationship Between Flow Experience and Burnout Symptoms: A Systematic Review,” International Journal of Environmental Research and Public Health 19, no. 7 (April 2022): 3865, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998023/; Miriam A. Mosing, Ana Butkovic, and Fredrik Ullén, “Can Flow Experiences Be Protective of Work-Related Depressive Symptoms and Burnout? A Genetically Informative Approach,” Journal of Affective Disorders 226 (January 15, 2018): 6–11, https://doi.org/10.1016/j.jad.2017.09.017.

16. Hannah Thomasy, “How the Brain’s Flow State Keeps Us Creative, Focused, and Happy,” TheDailyBeast.com, updated June 23, 2022, https://www.thedailybeast.com/how-the-neuroscience-of-the-brains-flow-state-keeps-us-creative-focused-and-happy; Richard Huskey, “Why Does Experiencing ‘Flow’ Feel So Good?” UC Davis, January 6, 2022, in https://www.ucdavis.edu/curiosity/blog/research-shows-people-who-have-flow-regular-part-their-lives-are-happier-and-less-likely-focus.

17. Ben Clark, Kiron Chatterjee, Adam Martin, and Adrian Davis,