Теэму Арина - Биохакинг

• Название: Биохакинг
• Автор: Теэму Арина
• Издательство: Литагент Альпина
• Жанр: Дом, здоровье
• Год: 2020
• ISBN: 978-5-9614-3110-0

Биохакеры считают, что укреплять здоровье дешевле и выгоднее, чем лечить болезнь. Организм человека состоит из множества разных систем. И биохакинг позволяет понять, как эти системы работают. Авторы – практикующий врач Олли Совиярви, специалист по цифровизации Теэму Арина и эксперт по питанию Яакко Халметоя – доступно рассказывают об одной из самых перспективных и спорных тем нашего века. Теория, изложенная на базе наработок авторов и анализа результатов исследований, подкреплена множеством простых практических рекомендаций.

---

31

Zanobetti, A. et al. (2010). Associations of PM10 with sleep and sleepdisordered breathing in adults from seven U.S. urban areas. American Journal of Respiratory and Critical Care Medicine 182 (6): 819–825.

32

Wolverton, B. & Johnson, A. & Bounds, K. (1989). Interior Landscape Plants for Indoor Air Pollution Abatement. NASA/ALCA Final Report, Plants for Clean Air Council, Davidsonville, Maryland.

33

33 Reilly, T. (1990). Human circadian rhythms and exercise. Critical Reviews in Biomedical Engineering 18 (3): 165–180.

34

Youngstedt, S. (2005). Effects of exercise on sleep. Clinical Sports Medicine 24 (2): 355–365. Review.

35

Arendt, J. (2010). Shift work: coping with the biological clock. Occupational Medicine 60 (1): 10–20. Review.

36

Kluger, J. (2013). How the Moon Messes With Your Sleep. A new look at old data gives credence to a long-suspected phenomenon. Time Science and Space (July 25, 2013).

37

Takase, B. (2004). Effect of chronic stress and sleep deprivation on both flow-mediated dilation in the brachial artery and the intracellular magnesium level in humans. Clinical Cardiology 27 (4): 223–227.

38

Abbasi, B. & Kimiagar, M. & Sadeghniiat, K. & Shirazi, M. & Hedayati, M. & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences 17 (12): 1161–1169.

39

Drennan, M. & Kripke, D. & Klemfuss, H. & Moore, J. (1991). Potassium affects actigraph-identified sleep. Sleep 14 (4): 357–360.

40

Song, C. & Jung, J. & Oh, J. & Kim, K. (2003). Effects of Theanine on the Release of Brain Alpha Wave in Adult Males. The Korean Journal of Nutrition 36 (9): 918–923.

41

Jang, H. et al. (2012). L-theanine partially counteracts caffeine-induced sleep disturbances in rats. Pharmacology Biochemistry and Behaviour 101 (2): 217–221.

42

Prasad, A. & Mantzoros, C. & Beck, F. & Hess, J. & Brewer, G. (1996). Zinc status and serum testosterone levels in healthy adults. Nutrition 12 (5): 334–338.

43

Barrett-Connor, E. & Dam, T. & Stone, K. & Harrison, S. & Redline, S. & Orwoll, E. (2008). Osteoporotic Fractures in Men Study Group. The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. The Journal of Clinical Endocrinology Metabolism 93 (7): 2602–2609.

44

Kong, W. et al. (2006). Effects of Taurine on Rat Behaviors in Three Anxiety Models. Pharmacology, Biochemistry, and Behavior 83 (2): 271–276.

45

El Idrissi, A. et al. (2009). Effects of Taurine on Anxiety-Like and Locomotor Behavior of Mice. Advances in Experimental Medicines and Biology 643: 207–215.

46

Aspy, D. & Madden, N. & Delfabbro, P. (2018). Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. Perceptual and Motor Skills 125 (3): 451–462.

47

Asprey, D. (2012). Bulletproof Your Sleep with Vitamin D. The Bulletproof Executive. [date of reference: 27.9.2013].

48

Johnson, S. (2001). The multifaceted and widespread pathology of magnesium deficiency. Medical Hypotheses 56 (2): 163–170.

49

Deng, X. et al. (2013). Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III. BMC Medicine 11: 187.

50

Savage, K. & Firth, J. & Stough, C. & Sarris, J. (2018). GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytotherapy Research 32 (1): 3–18. Review.

51

Bent, S. & Padula, A. & Moore, D. & Patterson, M. & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine 119 (12): 1005–1012.

52

Mao, J. et al. (2014). Long-Term Chamomile Therapy of Generalized Anxiety Disorder: A Study Protocol for a Randomized, Double-Blind, Placebo-Controlled Trial. Journal of clinical trials 4 (5): 188.

53

Suzuki, M. et al. (2009). Pharmacological effects of saw palmetto extract in the lower urinary tract. Acta Pharmacologica Sinica 30 (3): 227–281.

54

Safarinejad, M. (2005). Urtica dioica for treatment of benign prostatic hyperplasia: a prospective, randomized, double-blind, placebo-controlled, crossover study. Journal of Herbal Pharmacotherapy 5 (4): 1–11.

55

Zaghi, S. & Acar, M. & Hultgren, B. & Boggio, P. & Fregni, F. (2010). Noninvasive brain stimulation with low-intensity electrical currents: putative mechanisms of action for direct and alternating current stimulation. Neuroscientist 16 (3): 285–307.

56

Cartwright, R. & Weiss, M. (1975). The effects of electrosleep on insomnia revisited. The Journal of Nervous and Mental Diseases 161 (2): 134–137.

57

Mednick, S. & Nakayama, K. & Stickgold, R. (2003). Sleep-dependent learning: a nap is as good as a night. Nature Neuroscience 6 (7): 697–698.

58

Milner, C. & Cote, K. (2009). Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping. Journal of Sleep Research 18 (2): 272–281.

59

Mednick, S. et al. (2002). The restorative effect of naps on perceptual deterioration. Nature Neuroscience 5 (7): 677–681.

60

Reyner, L. & Horne, J. (1997). Suppression of sleepiness in drivers: combination of caffeine with a short nap. Psychophysiology 34 (6): 721–725.

61

Morris, C. & Aeschbach, D. & Scheer, F. (2011). Circadian system, sleep and endocrinology. Molecular and Cellular Endocrinology 349 (1): 91–104.

62

Waye, K. & Clow, A. & Edwards, S. & Hucklebridge, F. & Rylander, R. (2003). Effects of nighttime low frequency noise on the cortisol response to awakening and subjective sleep quality. Life Sciences 72 (8): 863–875.

63

Scheer, F. & Buijs, R. (1999). Light affects morning salivary cortisol in humans. The Journal of Clinical Endocrinology & Metabolism 84 (9): 3395–3398.

64

Ryynänen, J. (2014). Pleiotropy of vitamin D-mediated gene regulation. Väitöskirja, Itä-Suomen yliopisto. [date of reference: 21.9.2014]

65

Loftas, T. et al. (1995). Dimensions of Need. An Atlas of Food and Agriculture. Food and Agriculture Organization of the United Nations.

66

Andrade, A. & Greene, G. & Melanson, K. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the Academy of Nutrition and Dietetics 108 (7): 1186–1191.

67

King, B. & Townsend-Nicholson, A. (2008). Involvement of P2Y1 and P2Y11 purinoceptors in parasympathetic inhibition of colonic smooth muscle. Journal of Pharmacology and Experimental Therapeutics 324 (3): 1055–1063.

68

Abels, J. et al. (1959). The physiologic mechanism of vitamin B12 absorption. Acta Medica Scandinavica 165: 105–113.

69

Kassarjian, Z. & Russell, R. (1989). Hypochlorhydria: a factor in nutrition. Annual Reviews Nutrition 9: 271–285. Review.

70

Lau, Y. & Ahmed, N. (2012). Fracture risk and bone mineral density reduction associated with proton pump inhibitors. Pharmacotherapy 32(1): 67–79.

71

Tennant, S. et al. (2008). Influence of gastric acid on susceptibility to infection with ingested bacterial pathogens. Infection and Immunity 76 (2): 639–645.

72

Sarzynski, E. & Puttarajappa, C. & Xie, Y. & Grover, M. & Laird-Fick, H. (2011). Association between proton pump inhibitor use and anemia: a retrospective cohort study. Digestive Diseases and Sciences 56 (8): 2349–2353.

73

Lam, J. & Schneider, J. & Zhao, W. & Corley, D. (2013). Proton pump inhibitor and histamine 2 receptor antagonist use and vitamin B12 deficiency. The Journal of The American Medical Association 310 (22): 2435–2342.

74

Theisen, J. et al. (2000). Suppression of gastric acid secretion in patients with gastroesophageal reflux disease results in gastric bacterial overgrowth and deconjugation of bile acids. Journal of Gastrointestinal Surgery 4 (1): 50–54.

75

Helander, H. & Fändriks, L. (2014). Surface area of the digestive tract – revisited. Scandinavian Journal of Gastroenterology 49 (6): 681–689.

76

Irving, M. & Catchpole, B. (1992). ABC of colorectal diseases. Anatomy and physiology of the colon, rectum, and anus. British Medical Journal 304 (6834): 1106–1108. Review.

77

Miller, T. & Wolin, M. (1996). Pathways of acetate, propionate, and butyrate formation by the human fecal microbial flora. Applied and Environmental Microbiology 62 (5): 1589–1592.

78

А также ряд других биологически активных веществ, в том числе и мелатонин. – Прим. науч. ред.

79

Bollinger, R. et al. (2007). Biofilms in the large bowel suggest an apparent function of the human vermiform appendix. Journal of Theoretical Biology 249 (4): 826–831. Review.

80

Im, G. et al. (2011). The appendix may protect against Clostridium difficile recurrence. Clinical Gastroenterology and Hepatology 9 (12): 1072–1077.

81

Vons, C. et al. (2011). Amoxicillin plus clavulanic acid versus appendicectomy for treatment of acute uncomplicated appendicitis: an open-label, non-inferiority, randomised controlled trial. The Lancet 377 (9777): 1573–1579.

82

Jussila, A. et al. (2013). High and increasing prevalence of inflammatory bowel disease in Finland with a clear North-South difference. Journal of Crohns & Colitis 7 (7): e256-262.

83

Hou, J. & Abraham, B. & El-Serag, H. (2011). Dietary intake and risk of developing inflammatory bowel disease: a systematic review of the literature. The American Journal of Gastroenterology 106 (4): 563-573. Review.

84

Среди исследователей нет единого мнения о значимости кишечной проницаемости для развития различных заболеваний. В настоящее время значимость синдрома leaky gut («дырявого кишечника») считается преувеличенной. – Прим. науч. ред.

85

Fasano, A. (2011). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy and Immunology 42 (1): 71–78.

86

Olendzki, B. et al. (2014). An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report. Nutrition Journal 13: 5.

87

Drago, S. et al. (2006). Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scandinavian Journal of Gastroenterology 41 (4): 408–419.

88

Festen, E. et al. (2011) A meta-analysis of genome-wide association scans identifies IL18RAP, PTPN2, TAGAP, and PUS10 as shared risk loci for Crohn’s disease and celiac disease. PLoS Genetics 7 (1): e1001283.

89

Herfarth, H. & Martin, C. & Sandler, R. & Kappelman, M. & Long M. D. (2014). Prevalence of a gluten-free diet and improvement of clinical symptoms in patients with inflammatory bowel diseases. Inflammatory Bowel Diseases 20 (7): 1194–1197.

90

Hall, J. (2010). Guyton and Hall Textbook of Medical Physiology. Philadelphia: Saunders.

91

European Association for the Study of Liver. (2012). EASL clinical practical guidelines: management of alcoholic liver disease. Journal of Hepatology 57(2): 399–420.

92

Chida, Y. & Sudo, N. & Kubo, C. (2006). Does stress exacerbate liver diseases? Journal of Gastroenterology and Hepatology 21 (1 Pt 2): 202–228. Review.

93

Milic, S. & Lulic, D. & Štimac, D. (2014). Non-alcoholic fatty liver disease and obesity: biochemical, metabolic and clinical presentations. World Journal of Gastroenterology 20 (28): 9330–9337.