175…двигайтесь и не останавливайтесь: Rachael van Pelt et al., «Age-related decline in RMR in physically active men: relation to exercise volume and energy intake,» American Journal of Physiology E281 (2001): 633–639; Rachael van Pelt et al., «Regular exercise and the age-related decline in resting metabolic rate in women,» Journal of Clinical Endocrinology and Metabolism 82 (1997): 3208–3212.
176…в ходе одного из исследований бессонницы…: «How does ex ercise help those with chronic insomnia?» National Sleep Foundation, https://sleepfoundation.org/ask-the-expert/how-does-exercise-help-those-chronic-insomnia accessed December 1, 2015.
176 Методики контроля сознания и тела: Julia Schlam Edelman, «HMS Guide to Successful Sleep: Strategies for Women,» Harvard Medical School (March 2013), http://www.harvardhealthbooks. org/ wp-content/uploads/2013/03/SuccessfulSleepStrategiesForWomen-SampleChapter. pdf.
176…комплекс упражнений на растяжку: Shelley S. Tworoger et al., «Effects of a Yearlong Moderate-Intensity Exercise and a Stretching Intervention on Sleep Quality in Postmenopausal Women,» SLEEP 26, No. 7, (2003): 830–836.
177…BDNF, или нейротрофический фактор мозга: Kristin L. Szu-hany et al., «A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor,» Journal of Psychiatric Research 60, (January 2015): 56–64 https://www.ncbi.nlm.nih.gov/pubmed/25455510. Ml До 90 % женщин: Katherine Harmon, «Is Cellulite Forever?» Scientific American (May 2009), http://www.scientificamerican.com/ article/is-cellulite– forever/.
MI…жировые клетки накапливаются и устремляются к поверхности кожи: «Cellulite,» Mayo Clinic, http://www.mayoclinic. org/ diseases-conditions/cellulite/basics/causes/con-20029901, accessed December 1,2015.
Ml…снижение уровня эстрогена: Harmon, «Is Cellulite Forever?».
MI…участвовавших в исследовании SWAN, отмечали…: Mary-Fran Sowers et al., «The association of menopause and physical functioning in women at midlife,» Journal of the American Geriatric Society 49, No. 11 (November 2001): 1485-92, http://www.ncbi.nlm.nih.gov/ pubmed/11890587.
178…15 % американок все еще курят: «Cigarette Smoking in the United States,» CDC, http://www.cdc.gov/tobacco/campaign/tips/resources / data / cigarette-smoking-in-united-states.html, accessed December 1,2015.
178…основной причиной предотвратимой смерти: «Smoking and
tobacco use,» CDC, http://www.cdc.gov/ tobacco/data statistics/fact_ sheets/fast_facts/, accessed December 8, 2015.
178 Табачный дым полон канцерогенов: «Known and Probable Human Carcinogens,» American Cancer Society, http://www.cancer.org / cancer/cancercauses/other carcinogens/ generalinformationaboutcar-cinogens/known-and-probable-human-carcinogens accessed December 1,2015.
179 ДАЖЕ ДВАДЦАТЬ МИНУТ ДЕЛАЮТ ПОГОДУ: «Within 20 Minutes of Quitting,» CDC, http://www.cdc.gov/tobacco/data statistics / sgr/2004/posters/20mins/, accessed December 1,2015; «Stop Smoking Recovery Timetable,» whyquit.com, http://whyquit.com/ why quit fABenefits_ Time_Table.html, accessed December 1, 2015. 181…удалить отходы, образовавшиеся в процессе метаболизма: Jeffrey Iliff, «One more reason to get a good night's sleep,» TEDMED 2015, http://tedmed.com/talks/show?id=293015.
181 Дарите себе семь часов сна каждую ночь: «Study Ties 6-7Hours of Sleep to Longer Life,» New York Times (February 2002), http://www. nytimes.com/2002/02/15/us/study-ties-6-7-hours-of-sleep-to-longer-life. html; Daniel F. Kripke, «Mortality Associated With Sleep Duration and Insomnia,»Archives of General Psychiatry 59, No. 2 (February 2002):131–136.
182…просыпались и засыпали, следуя суточному ритму: Jurgen Aschoff, «Cireadian Rhythms in Man: A self-sustained oscillator with an inherent frequency underlies human 24-hour periodicity,» UCSD (1965) https://mechanism.ucsd.edu/teaching/Fl 1 /philbiology2011 / aschoff.cir-cadianrhythmsinman. 1965.pdf.
182 Светочувствительностью обладает и человеческая кожа: Sandra Blakeslee, «Study Offers Surprise on Working of Body's Clock,» New York Times (January 1998), http://www.nytimes.com/1998/01/16/us/ study-offers-surprise-on-working-of-body-s-clock.html.
183 Если сбой кратковременный…: Keith C. Summa and Fred W. Turek, «Chronobiology and Obesity: Interactions between Circadian Rhythms and Energy Regulation,» Advances in Nutrition 5 (May 2014): 312S-319S, http://advances.nutrition.org/content/5/3/312S. full.
183…социальный джетлаг: Marc Wittmann et al., «Social jetlag: misalignment of biological and social time,» Chronobiology International: The Journal of Biological and Medical Rhythm Research 23, No. 1–2 (2 0 06): 49 7 -50 9, http: / /www. tandfonline.com/doi/ abs/10.1 080/074205 20500545 9 7 9? journalCode = icbi20 #. VmeX9spG9lO.
183…выключите… источники голубого свечения…: Rosie Blau, «The light therapeutic,» The Economist Intelligent Life (May/June 2014), http://moreintelligentlife.com/content/features/ rosie-blau/ light-and-health# _.
184…работа в ночную смену…: JosephineArendt, «Shift work: coping with the biological clock,» Occupational Medicine 60, No. 1 (2010): 10–20, http://occmed.oxfordjournals.0rg/content/6O/l/10.full.
184…увеличивает вероятность развития рака: «Painting, Firefighting and Shiftwork,» I ARC monographs on the evaluation of carcinogenic risks to humans, WHO International Agency for Research on Cancer 98 (2010), monographs.iarc.fr/ENG/Monographs/vol98/ mono98.pdf.
185…с возрастом атрофируется кора…: Mo Costandi, «Why Poor Sleep and Forgetfulness Plague the Aging Brain,» Scientific American
(January 2013), http: / /www.scientificamerican.com/article/why-poor-sleep-and-forgetfulness-plague-the-aging-brain/.
185 «Исследование медсестер»: Elizabeth E. Devore, «Sleep Dura
tion in Midlife and Later Life in Relation to Cognition,» Journal of the American Geriatrics Society 62, No. 6 (June 2014): 1073–1081, http:// onlinelibrary.wiley.com/doi/10.1111 /jgs.12790/abstract.
185 СОН ДЛЯ СПОКОЙСТВИЯ: Rosalind D. Cartwright, The Twen
ty-four Hour Mind: The Role of Sleep and Dreaming in Our Emotional Lives (New York: Oxford University Press, Inc., 2010), http://www. amazon.com/The-Twenty-four-Hour-Mind-Emotional/dp/0199896283. 185 СОН ДЛЯ КРАСОТЫ: «Beauty Sleep: 5 Benefits for Your Skin», WebMD, http://www. webmd.com/beauty/skin/beauty-sleep?page=2, accessed December 1, 2015.
ГЛАВА 10
190…накоплению жира в брюшной полости: Colette Bouchez, «Can Stress Cause Weight Gain?» WebMD, http://www.webmd.com/diet/ can-stress-cause-weight-gain, accessed December 9, 2015.
190…от стресса седеют: Lizette Borreli, «What Causes Gray Hair?
The Influence of Genetics and Other Factors on Hair Color,» Medical Daily (March 2015), http://www. medicaldaily.com/pulse/what-caus-es-gray-hair-influence-genetics-and-other-factors-hair-color-324622, accessed December 9, 2015.
192 АНАТОМИЯ ИММУНИТЕТА: «Components of the Immune System,» WebMD, http://www.webmd.com/a-to-z-guides/compo-nents-of-the-immune-system, accessed December 2, 2015.
192…более килограмма чужеродных бактерий: «NIH Human Mi-
crobiome Project defines normal bacterial makeup of the body,» NIH (2012), http://www.nih.gov/news-events/news-releases/nih-human-mi-crobiome-project-defines-normal-bacterial-makeup-body, accessed December 9, 2015.
192…человек всего лишь на 10 %: там же.
193…гормоны стресса способны повредить их…: Coco Ballantyne, «Fact or Fiction?: Stress Causes Gray Hair,» Scientific American (Oc-tober2007)http: / /www.scientificamerican.com/article/fact-or-fiction-stress-causes-gray-hair /.
193…подавляют часть наших иммунных клеток…: Bruce S. МсЕwan, «Central effects of stress hormones in health and disease: understanding the protective and damaging effects of stress and stress mediators,» European Journal of Pharmacology 583, No. 2–3 (April 2008): 174–185.
193…циклический процесс, известный как инфламейджинг…: Nicole D. Powell et al., «Social stress up-regulates inflammatory gene expression in the leukocyte transcriptome viafi-adrenergic induction of myelopoiesis,» PNAS 110, no. 41 (October 2013):16574-16579;
«Seniors,» The American Institute of Stress, http://www.stress.org/ seniors/, accessed December 9, 2015.
194…грудного вскармливания: Deborah L. Wingard, «Is breast-feed ing in infancy associated with adult longevity?» American Journal of Public Health 84, No. 9 (September 1994):1458–1462., http://www.nc-bi.nlm.nih.gov/рте/articles/РМС1615186/.
196…острым воспалением: «Acute Inflammation,» University of Washington, http://courses, washington.edu/conj/inflammation/acu-teinflam.htm, accessed December 4, 2015.
197…ускоряющий процесс клеточного старения…: Claudio Franceschi and Judith Campisis, «Chronic inflammation (inflam-maging) and its potential contribution to age-associated diseases,» Journal of Gerontology 69, Suppl. 1 (June 2014):S4-9, http://www. ncbi.nlm.nih.gov/ pubmed/24833586; Daniel Baylis et al., «Understanding how we age: insights into inflammaging,» Longevity and Healthspan 2 (May 2013); http://www.longevityandhealthspan. com / content / 2 /1 /8.
197 С-реактивный белок (СРБ) – биомаркер крови: «C-reactivepro tein test,» Mayo Clinic, http://www.mayoclinic.org/tests-proce-dures/c-reactive-protein/basics/ definition/prc-20014480, accessed December 4, 2015.
197…интерлейкин-6 связывают с возрастными заболеваниями: Marcello Maggio et al., «Interleukin-6 in Aging and Chronic Disease: A Magnificent Pathway,» Journal of Gerontology 61, No. 6 (June 2006): 575–584, http://www.ncbi.nlm.nih.gov/pmc/articles/ РМС2645627/.
198 Хроническое, системное воспаление…: Brent Bauer, «Buzzed on inflammation,» Mayo Clinic Health Letter, http://healthletter.may-oclinic.com/editorial/editorial.cfm/i/163/1/ Buzzed%20on%20inflam-mation accessed December 9,2015; «Systemic Inflammation: A Driver of Neurodegenerative Disease?» AlzForum, http://www.alzforum.org/ news / conference-coverage/systemic-inf lammation-driver-neurode-generative-disease.
198…переваривать грудное молоко: http://www.ncbi.nlm.nih.gov/pubmed/17224259.
198…бактериальных клеток примерно тысячи видов: Матт Genome (2014) 25:49–74 DOI 10.1007/s00335-013-9488-5; The microbi-ome: stress, health and disease, Rachel D. Moloney, Lieve Desbonnet, Gerard Clarke, Timothy G. Dinan, John F. Cry an.
199…сказывается на здоровье ваших микробов: Noah Voreades et al., «Diet and the development of the human intestinal microbiome,» Frontiers in Microbiology 5 (September 2014):494, http://journal.fron-tiersin.org / article /10.3389/ fmicb.2014.00494/ full.
199…разнообразие микрофлоры кишечника: http://genomemag. сот/change-уour-microbiome-change-yourself/#. VPogMFPF9oE.
199…все тот же инфламейджинг: Biagi et al, 2010; http://journals. plos.org/plosone/ article?id=10.1371 /journal.pone.0010667.
199…общим одряхлением…: Van Tongeren et al., 2005, http://www. ncbi.nlm.nih.gov/pmc/articles/ PMC1265947/; Claesson et al., 2011 http://www.pnas.org / content /108 / Supplement^ /4586.long.
199…разнообразного и полноценного питания: там же.
20 °Clostridium difficile: http://www.webmd.com/digestive-disor-ders / clostridium-difficile-colitis.
200…состояние… улучшается: http://www.ncbi.nlm.nih.gov/pmc/ articles/РМС3223289/.
200…в мозг и обратно: Mamm Genome (2014) 25:49–74 DOI 10.1007/s00335-013-9488-5 The microbiome: stress, health and disease, Rachel D. Moloney, Lieve Desbonnet, Gerard Clarke, Timothy G. Dinan, John F. Cry an.
201…ее разнообразию грозит все то же: From recommendations by Dr. Dale Bredesen, the Buck Institute.
201…неправильное питание…: Noah Voreades et al., «Diet and the development of the human intestinal microbiome,» Frontiers in Microbiology 5 (September 2014), http://journal, frontiersin.org/article/ 10.3389/fmicb.2014.00494/full.
201…курение: «Cigarette smoke changes the gut microbiome,» Amer
ican Microbiome Institute (June 2015), http: //www.microbiomeinsti-tute.org/blog/2015/6/11 /cigarette-smoke-changes-the-gut-microbiome. 201…хронические стрессы: «Stress affects the balance of bacteria in the gut and immune response,» ScienceDaily (March 2011), http:// www.sciencedaily.com/releases/2011 /03/ 110321094231.htm.
