Сатчин Панда - Циркадный код. Как настроить свои биологические часы на здоровую жизнь

19. I. Clark and H. P. Landolt, «Coffee, Caffeine, and Sleep: A Systematic Review of Epidemiological Studies and Randomized Controlled Trials», Sleep Medicine Reviews 31 (2017): 70–78.

20. J. Shearer and T. E. Graham, «Performance Effects and Metabolic Consequences of Caffeine and Caffeinated Energy Drink Consumption on Glucose Disposal», Nutrition Reviews 72, Suppl. 1 (2014): 121—36.

21. T. M. Burke et al., «Effects of Caffeine on the Human Circadian Clock In Vivo and In Vitro», Science Translational Medicine 7, no. 35 (2015): 305ra146.

22. S. Grossman, «These Are the Most Popular Starbucks Drinks Across the U.S.», Time, July 1, 2014.

23. H. P. van Dongen and D. F. Dinges, «Sleep, Circadian Rhythms, and Psychomotor Vigilance», Clinics in Sports Medicine 24, no. 2 (2005): 237— 49.

24. B. L. Smarr, «Digital Sleep Logs Reveal Potential Impacts of Modern Temporal Structure on Class Performance in Different Chronotypes», Journal of Biological Rhythms 30, no. 1 (2015): 61–67.

25. K. Wahlstrom, «Changing Times: Findings from the First Longitudinal Study of Later High School Start Times», National Association of Secondary School Principals Bulletin 86, no. 633 (2002): 3—21.

26. J. Boergers, C. J. Gable, and J. A. Owens, «Later School Start Time Is Associated with Improved Sleep and Daytime Functioning in Adolescents», Journal of Developmental and Behavioral Pediatrics 35, no. 1 (2014): 11–17.

27. J. A. Owens, K. Belon, and P. Moss, «Impact of Delaying School Start Time on Adolescent Sleep, Mood, and Behavior», Archives of Pediatric & Adolescent Medicine 164, no. 7 (2010): 608—14.

ГЛАВА 7. Как синхронизировать физические упражнения со своим циркадным кодом

1. M. S. Tremblay et al., «Physiological and Health Implications of a Sedentary Lifestyle», Applied Physiology, Nutrition, and Metabolism 35, no. 6 (2010): 725— 40.

2. T. Althoff et al., «Large-Scale Physical Activity Data Reveal Worldwide Activity Inequality», Nature 547, no. 7663 (2017): 336—39.

3. D. R. Bassett, P. L. Schneider, and G. E. Huntington, «Physical Activity in an Old Order Amish Community», Medicine and Science in Sports and Exercise 36, no. 1 (2004): 79–85.

4. H. O. de la Iglesia et al., «Access to Electric Light Is Associated with Shorter Sleep Duration in a Traditionally Hunter-Gatherer Community», Journal of Biological Rhythms 30, no. 4 (2015): 342—50.

5. T. Kubota et al., «Interleukin-15 and Interleukin-2 Enhance Non-REM Sleep in Rabbits», American Journal of Physiology: Regulatory Integrative and Comparative Physiology 281, no. 3 (2001): R1004—12. 6. Y. Li et al., «Association of Serum Irisin Concentrations with the Presence and Severity of Obstructive Sleep Apnea Syndrome», Journal of Clinical Laboratory Analysis 31, no. 5 (2016): e22077. 7. K. M. Awad et al., «Exercise Is Associated with a Reduced Incidence of Sleep-Disordered Breathing», American Journal of Medicine 125, no. 5 (2012): 485—90. 8. J. C. Ehlen et al., «Bmal1 Function in Skeletal Muscle Regulates Sleep», eLife 6 (2017): e26557. 9. E. Steidle-Kloc et al., «Does Exercise Training Impact Clock Genes in Patients with Coronary Artery Disease and Type 2 Diabetes Mellitus?» European Journal of Preventive Cardiology 23, no. 13 (2016): 1375—82.

10. N. Yang, and Q. J. Meng, «Circadian Clocks in Articular Cartilage and Bone: A Compass in the Sea of Matrices», Journal of Biological Rhythms 31, no. 5 (2016): 415—27.

11. E. A. Schroder et al., «Intrinsic Muscle Clock Is Necessary for Musculoskeletal Health», Journal of Physiology 593, no. 24 (2015): 5387—404.

12. S. Aoyama and S. Shibata, «The Role of Circadian Rhythms in Muscular and Osseous Physiology and Their Regulation by Nutrition and Exercise», Frontiers in Neuroscience 11 (2017): article no. 63.

13. E. Woldt et al., «Rev-erb-α Modulates Skeletal Muscle Oxidative Capacity by Regulating Mitochondrial Biogenesis and Autophagy», Nature Medicine 19, no. 8 (2013): 1039—46.

14. H. van Praag et al., «Running Enhances Neurogenesis, Learning, and Long-Term Potentiation in Mice», Proceedings of the National Academy of Sciences of the United States of America 96, no. 23 (1999): 13427—31.

15. J. L. Yang et al., «BDNF and Exercise Enhance Neuronal DNA Repair by Stimulating CREB-Mediated Production of Apurinic/

Apyrimidinic Endonuclease 1», NeuroMolecular Medicine 16, no. 1 (2014): 161—74.

16. S. M. Nigam et al., «Exercise and BDNF Reduce Αβ Production by Enhancing Α-Secretase Processing of APP», Journal of Neurochemistry 142, no. 2 (2017): 286—96.

17. W. D. van Marken Lichtenbelt et al., «Cold-Activated Brown Adipose Tissue in Healthy Men», New England Journal of Medicine 360, no. 15 (2009): 1500–1508.

18. V. Ouellet et al., «Brown Adipose Tissue Oxidative Metabolism Contributes to Energy Expenditure During Acute Cold Exposure in Humans», Journal of Clinical Investigation 122, no. 2 (2012): 545—52.

19. E. Thun et al., «Sleep, Circadian Rhythms, and Athletic Performance», Sleep Medicine Reviews 23 (2015): 1–9.

20. E. Facer-Childs and R. Brandstaetter, «The Impact of Circadian Phenotype and Time Since Awakening on Diurnal Performance in Athletes», Current Biology 25, no. 4 (2015): 518—22.

21. R. S. Smith, C. Guilleminault, and B. Efron, «Circadian Rhythms and Enhanced Athletic Performance in the National Football League», Sleep 20, no. 5 (1997): 362— 65.

22. N. A. King, V. J. Burley, and J. E. Blundell, «Exercise-Induced Suppression of Appetite: Effects on Food Intake and Implications for Energy Balance», European Journal of Clinical Nutrition 48, no. 10 (1994): 715—24.

23. E. A. Richter and M. Hargreaves, «Exercise, GLUT4, and Skeletal Muscle Glucose Uptake», Physiological Reviews 93, no. 3 (2013): 993—1017.

24. E. van Cauter et al., «Nocturnal Decrease in Glucose Tolerance during Constant Glucose Infusion», Journal of Clinical Endocrinology and Metabolism 69, no. 3 (189): 604—11.

25. J. Sturis et al., «24-Hour Glucose Profiles during Continuous or Oscillatory Insulin Infusion: Demonstration of the Functional Significance of Ultradian Insulin Oscillations», Journal of Clinical Investigation 95, no. 4 (1995): 1464—71.

26. H. H. Fullagar et al., «Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise», Sports Medicine 45, no. 2 (2015): 161—86.

27. A. Chaix et al., «Time-Restricted Feeding Is a Preventative and Therapeutic Intervention against Diverse Nutritional Challenges», Cell Metabolism 20, no. 6 (2014): 991—1005.

28. T. Moro et al., «Effects of Eight Weeks of Time-Restricted Feeding (16/8) on Basal Metabolism, Maximal Strength, Body Composition, Inflammation, and Cardiovascular Risk Factors in Resistance-Trained Males», Journal of Translational Medicine 14 (2016): article no. 290.

29. P. Puchalska and P. A. Crawford, «Multi-Dimensional Roles of Ketone Bodies in Fuel Metabolism, Signaling, and Therapeutics», Cell Metabolism 25, no. 2 (2017): 262—84.

30. King, Burley, and Blundell, «Exercise-Induced Suppression.»

ГЛАВА 8. Возьмите под контроль главных нарушителей: источники освещения и дисплеи

1. R. M. Lunn et al., «Health Consequences of Electric Lighting Practices in the Modern World: A Report on the National Toxicology Program’s Workshop on Shift Work at Night, Artificial Light at Night, and Circadian Disruption», Science of Total Environment 607—8 (2017): 1073—84.

2. C. A. Czeisler et al., «Bright Light Induction of Strong (Type 0) Resetting of the Human Circadian Pacemaker», Science 244, no. 4910 (1989): 1328—33.

3. J. Xu et al., «Altered Activity-Rest Patterns in Mice with a Human Autosomal-Dominant Nocturnal Frontal Lobe Epilepsy Mutation in the β2 Nicotinic Receptor», Molecular Psychiatry 16, no. 10 (2011): 1048—61.

4. L. A. Kirkby and M. B. Feller, «Intrinsically Photosensitive Ganglion Cells Contribute to Plasticity in Retinal Wave Circuits», Proceedings of the National Academy of Sciences of the United States of America 110, no. 29 (2013): 12090—95.

5. J. M. Renna, S. Weng, and D. M. Berson, «Light Acts through Melanopsin to Alter Retinal Waves and Segregation of Retinogeniculate Afferents», Nature Neuroscience 14, no. 7 (2011): 827—29. 6. J. Parent, W. Sanders, and R. Forehand, «Youth Screen Time and Behavioral Health Problems: The Role of Sleep Duration and Disturbances», Journal of Developmental and Behavioral Pediatrics 37, no. 4 (2016): 277—84. 7. The Nielsen Total Audience Report: Q2 2017, http://www. nielsen.com/us/en/insights/reports/2017/the-nielsen-total-audience-q2-2017.html. 8. I. Provencio et al., «Melanopsin: An Opsin in Melanophores, Brain, and Eye», Proceedings of the National Academy of Sciences of the United States of America 95, no. 1 (1998): 340— 45. 9. P. A. Good, R. H. Taylor, and M. J. Mortimer, «The use of tinted glasses in childhood migraine.» Headache 31 (1991): 533—36.

10. S. Vásquez-Ruiz et al., «A Light/Dark Cycle in the NICU Accelerates Body Weight Gain and Shortens Time to Discharge in Preterm Infants», Early Human Development 90, no. 9 (2014): 535— 40.

11. P. A. Regidor et al., «Identification and Prediction of the Fertile Window with a New Web-Based Medical Device Using a Vaginal Biosensor for Measuring the Circadian and Circamensual Core Body Temperature», Gynecological Endocrinology 34, no. 3 (2018): 256—60.

12. X. Li et al., «Digital Health: Tracking Physiomes and Activity Using Wearable Biosensors Reveals Useful Health-Related Information», PLoS Biology 15, no. 1 (2017): e2001402.

13. C. Skarke et al., «A Pilot Characterization of the Human Chronobiome», Scientific Reports 7 (2017): article no. 17141.

14. D. Zeevi et al., «Personalized Nutrition by Prediction of Glycemic Responses», Cell 163, no. 5 (2015): 1079—94.

ГЛАВА 9. Внутренние часы, микробиом и проблемы с пищеварением

1. J. G. Moore, «Circadian Dynamics of Gastric Acid Secretion and Pharmacodynamics of H2 Receptor Blockade», Annals of the New York Academy of Sciences 618 (1991): 150—58.

2. K. Spiegel et al., «Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite», Annals of Internal Medicine 141, no. 11 (2004): 846—50.

3. S. Taheri et al., «Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index», PLoS Medicine 1, no. 3 (2004): e62.

4. J. Bradwejn, D. Koszycki, and G. Meterissian, Cholecystokinin-tetrapeptide Induces Panic Attacks in Patients with Panic Disorder. Can J Psychiatry 35 (1990): 83–85.

5. L. M. Ubaldo-Reyes, R. M. Buijs, C. Escobar, and M. Angeles-Castellanos, «Scheduled Meal Accelerates Entrainment to a 6-H

Phase Advance by Shifting Central and Peripheral Oscillations in Rats», European Journal of Neuroscience 46, no. 3 (2017): 1875—86.

6. C. A. Thaiss et al., «Transkingdom Control of Microbiota Diurnal Oscillations Promotes Metabolic Homeostasis», Cell 159, no. 3 (2014): 514—29.

7. P. J. Turnbaugh et al., «Diet-Induced Obesity is Linked to Marked but Reversible Alterations in the Mouse Distal Gut Microbiome», Cell Host & Microbe 3, no. 4 (2008): 213—23.

8. Thaiss, «Transkingdom Control of Microbiota Diurnal Oscillations.»

9. A. Zarrinpar et al., «Diet and Feeding Pattern Affect the Diurnal Dynamics of the Gut Microbiome», Cell Metabolism 20, no. 6