Zalecenia behawioralne – dopamina

1. Aktywność fizyczna: ćwiczenia aerobowe

1. Amen D.G. Change Your Brain, Change Your Life. Three Rivers Press, 2000
2. Braverman E.R. The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage. Sterling Publishing Company, Inc., 2005
3. Fisher B.E., Li Q., Nacca A., Salem G.J., Song J., Yip J., Hui J.S., Jakowec M.W., Petzinger G.M. Treadmill exercise elevates striatal dopamine D2 receptor binding potential in patients with early Parkinson’s disease. Neuroreport. 2013
4. Meeusen R., Piacentini M.F., De Meirleir K. Brain microdialysis in exercise research. Sports Med. 2001
5. Whyte G.P., George K., Shave R., Middleton N., Nevill A.M. Training induced changes in maximum heart rate. Int J Sports Med. 2008

2. Aktywność intelektualna: planowanie, sudoku

1. Amen D.G. Change Your Brain, Change Your Life. Three Rivers Press, 2000
2. Braverman E.R.b The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage. Sterling Publishing Company, Inc., 2005
3. Di Domenico S.I., Ryan R.M. The Emerging Neuroscience of Intrinsic Motivation: A New Frontier in Self-Determination Research. Front Hum Neurosci. 2017
4. Grabbe J.W. Sudoku and Working Memory Performance for Older Adults. Activities Adaptation & Aging 2011
5. Jaworska, E., Przyczyny i konsekwencje prokrastynacji akademickiej. Folia Pomeranae Universitatis Technologiae Stietinensis, 2013.
6. Olejniczak, A., Efektywne zarządzanie czasem – wybrane zagadnienia, Warszawa: Instytut Lotnictwa Wydawnictwa Naukowe, 2013.

3. Techniki medytacyjne: koncentracja, mindfulness

1. Amen D.G. Change Your Brain, Change Your Life. Three Rivers Press, 2000
2. Braverman E.R. The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage. Sterling Publishing Company, Inc., 2005
3. Kjaer T.W., Bertelsen C., Piccini P., Brooks D., Alving J., Lou H.C. Increased dopamine tone during meditation-induced change of consciousness. Brain Res Cogn Brain Res. 2002
4. Son H.G., Choi E.O. The Effects of Mindfulness Meditation-Based Complex Exercise Program on Motor and Nonmotor Symptoms and Quality of Life in Patients with Parkinson’s Disease. Asian Nursing Research 2018
5. Pal R., Singh S.N., Chatterjee A. , Saha M. Age-related changes in cardiovascular system, autonomic functions, and levels of BDNF of healthy active males: role of yogic practice. Age (Dordr). 2014
6. Tang Y.Y., Ma Y., Fan Y., Feng H., Wang J., Feng S., Lu Q., Hu B., Lin Y., Li J., Zhang Y., WangY., Zhou L., Fan M. Central and autonomic nervous system interaction is altered by short-term meditation. Proc Natl Acad Sci U S A. 2009

4. Relaks i czas wolny: sen, gry, zimno

1. Amen D.G. Change Your Brain, Change Your Life. Three Rivers Press, 2000
2. Braverman E.R. The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage. Sterling Publishing Company, Inc., 2005
3. Koepp M.J., Gunn R.N., Lawrence A.D., Cunningham V.J., Dagher A., Jones T., Brooks D.J., Bench C.J., Grasby P.M. Evidence for striatal dopamine release during a video game. Nature. 1998
4. Korshunov K.S., Blakemore L.J., Trombley P.Q. Dopamine: A Modulator of Circadian Rhythms in the Central Nervous System. Front Cell Neurosci. 2017
5. Kühn S., Gleich T., Lorenz R.C., Lindenberger U., Gallinat J. Playing Super Mario induces structural brain plasticity: gray matter changes resulting from training with a commercial video game. Molecular Psychiatry 2013
6. Prins P.J.M., Doves S., Ponsioen A., ten Brink E., van der Oord S. Does Computerized Working Memory Training with Game Elements Enhance Motivation and Training Efficacy in Children with ADHD? Cyberpsychology, Behavior, and Social Networking. 2011
7. Ryan R. M., Deci E. L. Self-determination theory: Basic Psychological Needs in Motivation Development and Wellness. New York, NY: Guilford Press..2017
8. Sramek P., Šimečková M., Janský l., Savlíková J., Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000
9. Volkow N.D., Tomasi D., Wang G.J., Telang F., Fowler J.S., Logan J., Benveniste H., Kim R., Thanos P.K., Ferré S. Evidence that Sleep Deprivation Downregulates Dopamine D2R in Ventral Striatum in the Human Brain. J Neurosci. 2012

5. Biofeedback: fale beta

1. Jemmer P. Getting in a (brain-wave) state through entrainment, meditation and hypnosis. Hypnotherapy Journal, 2009
   McMurray J.C. Auditory Binaural Beats Enhance EEG-Measured Beta Wave Activity In Individuals With ADHD. The Journal, 2008
2. Yucha, C., Montgomery D. Evidence-based practice in biofeedback and neurofeedback. Wheat Ridge, CO: AAPB. 2008