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1.5 Stress macht krank

Elhwuegi AS, Teebar LA. Impact of chronic stress on cardiovascular system: Libyan conflict health perspective part 2: Mechanisms and treatment strategies. Libyan Int Med Univ J 2018;3:36-41.

Das, S., O’Keefe, J.H. Behavioral cardiology: Recognizing and addressing the profound impact of psychosocial stress on cardiovascular health. Curr Atheroscler Rep 8, 111–118 (2006). https://doi.org/10.1007/s11883-006-0048-2

Boone JL, Anthony JP. Evaluating the impact of stress on systemic disease: the MOST protocol in primary care. J Am Osteopath Assoc. 2003 May;103(5):239-46. PMID: 12776765.

Annie L Ryder, Beth E Cohen, Evidence for depression and anxiety as risk factors for heart disease and stroke: implications for primary care, Family Practice, Volume 38, Issue 3, June 2021, Pages 365–367,

Julie Spicer, Daichi Shimbo, Natalie Johnston, Manjunath Harlapur, Valerie Purdie-Vaughns, Jonathan Cook, Jie Fu, Matthew M. Burg, Tor D. Wager, Prevention of Stress-Provoked Endothelial Injury by Values Affirmation: a Proof of Principle Study, Annals of Behavioral Medicine, Volume 50, Issue 3, June 2016, Pages 471–479,

Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011 Dec;62(6):591-9. PMID: 22314561.

Kimoto M, Zeredo JL, Ota MS, Nihei Z, Toda K. Comparison of stress-induced modulation of smooth-muscle activity between ileum and colon in male rats. Auton Neurosci. 2014 Jul;183:8-11. doi: 10.1016/j.autneu.2014.01.008. Epub 2014 Jan 30. PMID: 24530114.

Bunnett NW. The stressed gut: contributions of intestinal stress peptides to inflammation and motility. Proc Natl Acad Sci U S A. 2005 May 24;102(21):7409-10. doi: 10.1073/pnas.0503092102. Epub 2005 May 17. PMID: 15899972; PMCID: PMC1140465.


1.6 Stress macht dumm

Sandi, C. (2013). Stress and cognition. WIREs Cognitive Science, 4(3), 245-261.

McEwen BS, Sapolsky RM. Stress and cognitive function. Curr Opin Neurobiol. 1995 Apr;5(2):205-16. doi: 10.1016/0959-4388(95)80028-x. PMID: 7620309.

Arnsten, A. Stress weakens prefrontal networks: molecular insults to higher cognition. Nat Neurosci 18, 1376–1385 (2015).

Elesawy BH, Raafat BM, Muqbali AA, Abbas AM, Sakr HF. The Impact of Intermittent Fasting on Brain-Derived Neurotrophic Factor, Neurotrophin 3, and Rat Behavior in a Rat Model of Type 2 Diabetes Mellitus. Brain Sci. 2021 Feb 15;11(2):242. doi: 10.3390/brainsci11020242. PMID: 33671898; PMCID: PMC7918995.

Bastani, Abdolhossein & Rajabi, Sadegh & Kianimarkani, Fatemeh. (2017). The Effects of Fasting During Ramadan on the Concentration of Serotonin, Dopamine, Brain-Derived Neurotrophic Factor and Nerve Growth Factor. Neurology International. 9. 29-33. 10.4081/ni.2017.7043.

Daisuke Kojima, Takeshi Nakamura, Motohiko Banno, Yasunori Umemoto, Tokio Kinoshita, Yuko Ishida & Fumihiro Tajima (2018) Head-out immersion in hot water increases serum BDNF in healthy males, International Journal of Hyperthermia, 34:6, 834-839

Hiroshi Ohko, Yasunori Umemoto, Yuta Sakurai, Shouhei Araki, Daisuke Kojima, Yoshiichiro Kamijo, Kota Murai, Yoshinori Yasuoka & Fumihiro Tajima (2021) The effects of endurance exercise combined with high-temperature head-out water immersion on serum concentration of brain-derived neurotrophic factor in healthy young men, International Journal of Hyperthermia, 38:1, 1077-1085


1.7 Stress macht asozial

Darley, J. M., & Batson, C. D. (1973). „From Jerusalem to Jericho“: A study of situational and dispositional variables in helping behavior. Journal of Personality and Social Psychology, 27(1), 100–108.


1.8 Kann man Stress messen?

Fliege, H., Rose, M., Arck, P., Levenstein, S. & Klapp, B. F. (2009). PSQ. Perceived Stress Questionnaire [Verfahrensdokumentation, PSQ20-Skalenberechnung, PSQ20-Fragebogen Englisch, Deutsch, Deutsch (letzte 2 Jahre), PSQ30-Skalenberechnung, PSQ30-Fragebogen Englisch, Französisch, Deutsch, Italienisch und Spanisch]. In Leibniz-Institut für Psychologie (ZPID) (Hrsg.), Open Test Archive. Trier: ZPID.


1.9 Einsamkeit: Die verborgene Krankheit



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Gerst-Emerson K, Jayawardhana J. Loneliness as a public health issue: the impact of loneliness on health care utilization among older adults. Am J Public Health. 2015 May;105(5):1013-9. doi: 10.2105/AJPH.2014.302427. Epub 2015 Mar 19. PMID: 25790413; PMCID: PMC4386514.

Buettner D, Skemp S. Blue Zones: Lessons From the World’s Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318-321. doi: 10.1177/1559827616637066. PMID: 30202288; PMCID: PMC6125071.

Kreouzi M, Theodorakis N, Constantinou C. Lessons Learned From Blue Zones, Lifestyle Medicine Pillars and Beyond: An Update on the Contributions of Behavior and Genetics to Wellbeing and Longevity. American Journal of Lifestyle Medicine. 2022;0(0). doi:10.1177/15598276221118494

Pes GM, Dore MP, Tsofliou F, Poulain M. Diet and longevity in the Blue Zones: A set-and-forget issue? Maturitas. 2022 Oct;164:31-37. doi: 10.1016/j.maturitas.2022.06.004. Epub 2022 Jun 29. PMID: 35780634.

Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. doi: 10.1016/S2468-2667(21)00302-9. PMID: 35247352; PMCID: PMC9289978.


2.1.3 – 2.1.7 Waldbaden

Andersen L, Corazon SS, Stigsdotter UK. Nature Exposure and Its Effects on Immune System Functioning: A Systematic Review. International Journal of Environmental Research and Public Health. Jänner 2021;18(4):1416.

Antonelli M, Barbieri G, Donelli D. Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. Int J Biometeorol. 1. August 2019;63(8):1117–34.

Antonelli M, Donelli D, Carlone L, Maggini V, Firenzuoli F, Bedeschi E. Effects of forest bathing (shinrin-yoku) on individual well-being: an umbrella review. International Journal of Environmental Health Research. 28. April 2021;0(0):1–26.

Antonelli, M., Barbieri, G., Donelli, D., 2019. Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. Int J Biometeorol 63, 1117–1134. https://doi.org/10.1007/s00484-019-01717-x

Antonelli, M., Donelli, D., Carlone, L., Maggini, V., Firenzuoli, F., Bedeschi, E., 2021. Effects of forest bathing (shinrin-yoku) on individual well-being: an umbrella review. International Journal of Environmental Health Research 0, 1–26. https://doi.org/10.1080/09603123.2021.1919293

Bielinis, E., Janeczko, E., Takayama, N., Zawadzka, A., Słupska, A., Piętka, S., Lipponen, M., Bielinis, L., 2021. The effects of viewing a winter forest landscape with the ground and trees covered in snow on the psychological relaxation of young Finnish adults: A pilot study. PLOS ONE 16, e0244799. https://doi.org/10.1371/journal.pone.0244799

Bowler D, Buyung-Ali L, Knight T, Pullin A. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC public health. 4. August 2010;10:456.

Bundesministerium für Landwirtschaft, Regionen und Tourismus, 2021. Österreichs Wald – Schutz, Erholung, Vielfalt und Holz.

Capaldi, C.A., Dopko, R.L., Zelenski, J.M., 2014. The relationship between nature connectedness and happiness: a meta-analysis. Front Psychol 5, 976. https://doi.org/10.3389/fpsyg.2014.00976

Chae YR, Kim JH, Kang H. Literature Review of Forest Healing Therapy on Korean Adults. jkbns. 2018;20(2):122–31.

Chae, Y.R., Kim, J.H., Kang, H., 2018. Literature Review of Forest Healing Therapy on Korean Adults. jkbns 20, 122–131. https://doi.org/10.7586/jkbns.2018.20.2.122

Clow A, Smyth N. Salivary cortisol as a non-invasive window on the brain. In: International Review of Neurobiology [Internet]. Elsevier; 2020 [zitiert 17. November 2021]. S. 1–16. https://linkinghub.elsevier.com/retrieve/pii/S0074774219301461

Corazon S, Nyed P, Sidenius U, Poulsen D, Stigsdotter U. A Long-Term Follow-Up of the Efficacy of Nature-Based Therapy for Adults Suffering from Stress-Related Illnesses on Levels of Healthcare Consumption and Sick-Leave Absence: A Randomized Controlled Trial. International Journal of Environmental Research and Public Health. 15. Jänner 2018;15.

Corazon SS, Sidenius U, Poulsen DV, Gramkow MC, Stigsdotter UK. Psycho-Physiological Stress Recovery in Outdoor Nature-Based Interventions: A Systematic Review of the Past Eight Years of Research. Int J Environ Res Public Health. 16. Mai 2019;16(10):E1711.

de Keijzer, C., Gascon, M., Nieuwenhuijsen, M.J., Dadvand, P., 2016. Long-Term Green Space Exposure and Cognition Across the Life Course: a Systematic Review. Curr Envir Health Rpt 3, 468–477. https://doi.org/10.1007/s40572-016-0116-x

Deng X, Terunuma H, Nieda M. Immunosurveillance of Cancer and Viral Infections with Regard to Alterations of Human NK Cells Originating from Lifestyle and Aging. Biomedicines. 17. Mai 2021;9:557.

Djernis D, Lerstrup I, Poulsen D, Stigsdotter U, Dahlgaard J, O’Toole M. A Systematic Review and Meta-Analysis of Nature-Based Mindfulness: Effects of Moving Mindfulness Training into an Outdoor Natural Setting. Int J Environ Res Public Health. September 2019;16(17):3202.

Farrow MR, Washburn K. A Review of Field Experiments on the Effect of Forest Bathing on Anxiety and Heart Rate Variability. Glob Adv Health Med. 2019;8:2164956119848654.

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Guidi J, Lucente M, Sonino N, Fava GA. Allostatic Load and Its Impact on Health: A Systematic Review. Psychother Psychosom. 2021;90(1):11–27.

Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health. 28. Juli 2017;14(8).

Hansen, M.M., Jones, R., 2020. The Interrelationship of Shinrin-Yoku and Spirituality: A Scoping Review. The Journal of Alternative and Complementary Medicine 26, 1093–1104. https://doi.org/10.1089/acm.2020.0193

Hansen, M.M., Jones, R., Tocchini, K., 2017. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health 14. https://doi.org/10.3390/ijerph14080851

Hartl, A., Grafetstaetter, C., Prossegger, J., Hahne, P., Braunschmid, H., Winklmayr, M., 2013. Health effects of alpine waterfalls. Presented at the Research in Protected Areas, Mittersill, pp. 265–268.

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Houlden, V., Weich, S., Porto de Albuquerque, J., Jarvis, S., Rees, K., 2018. The relationship between greenspace and the mental wellbeing of adults: A systematic review. PLoS One 13, e0203000. https://doi.org/10.1371/journal.pone.0203000

Ideno Y, Hayashi K, Abe Y, Ueda K, Iso H, Noda M, u. a. Blood pressure-lowering effect of Shinrin-yoku (Forest bathing): a systematic review and meta-analysis. BMC Complement Altern Med. 16. August 2017;17(1):409.

Jones R, Tarter R, Ross AM. Greenspace Interventions, Stress and Cortisol: A Scoping Review. Int J Environ Res Public Health. 10. März 2021;18(6):2802.

Jung WH, Woo JM, Ryu JS. Effect of a forest therapy program and the forest environment on female workers’ stress. Urban Forestry & Urban Greening. 1. Jänner 2015;14(2):274–81.
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Kühn, S., Mascherek, A., Filevich, E., Lisofsky, N., Becker, M., Butler, O., Lochstet, M., Mårtensson, J., Wenger, E., Lindenberger, U., Gallinat, J., 2021. Spend time outdoors for your brain – an in-depth longitudinal MRI study. The World Journal of Biological Psychiatry 0, 1–7. https://doi.org/10.1080/15622975.2021.1938670

Lackey, N.Q., Tysor, D.A., McNay, G.D., Joyner, L., Baker, K.H., Hodge, C., 2019. Mental health benefits of nature-based recreation: a systematic review. Annals of Leisure Research 24, 379–393. https://doi.org/10.1080/11745398.2019.1655459

Lee, I., Choi, H., Bang, K.-S., Kim, S., Song, M., Lee, B., 2017. Effects of Forest Therapy on Depressive Symptoms among Adults: A Systematic Review. Int J Environ Res Public Health 14, 321. https://doi.org/10.3390/ijerph14030321

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McMahan, E.A., Estes, D., 2015. The effect of contact with natural environments on positive and negative affect: A meta-analysis. The Journal of Positive Psychology 10, 507–519. https://doi.org/10.1080/17439760.2014.994224

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Mulcahy JS, Larsson DEO, Garfinkel SN, Critchley HD. Heart rate variability as a biomarker in health and affective disorders: A perspective on neuroimaging studies. NeuroImage. November 2019;202:116072.

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Mygind L, Kjeldsted E, Hartmeyer RD, Mygind E, Bølling M, Bentsen P. Immersive Nature-Experiences as Health Promotion Interventions for Healthy, Vulnerable, and Sick Populations? A Systematic Review and Appraisal of Controlled Studies. Frontiers in Psychology. 2019;10:943.

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2.1.10 Hitze – Wenn Stress therapeutisch wirkt

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Zaccardi, F., Laukkanen, T., Willeit, P., Kunutsor, S., Kauhanen, J., & Laukkanen, J. (2017). Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. American Journal of Hypertension, 30, 1120–1125. https://doi.org/10.1093/ajh/hpx102.
Laukkanen, J., Laukkanen, T., & Kunutsor, S. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, 93, 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008.

Wall, E. (2015). Sauna bathing: a warm heart proves beneficial. Netherlands Heart Journal, 23, 247 – 248. https://doi.org/10.1007/s12471-015-0676-7.

Winterfeld, H., Siewert, H., Strangfeld, D., Warnke, H., Kruse, J., & Engelmann, U. (1992). [Potential use of the sauna in the long-term treatment of hypertensive cardiovascular circulation disorders–a comparison with kinesiotherapy].. Schweizerische Rundschau fur Medizin Praxis = Revue suisse de medecine Praxis, 81 35, 1016-20

Crinnion, W. (2007). Components of practical clinical detox programs–sauna as a therapeutic tool.. Alternative therapies in health and medicine, 13 2, S154-6


2.1.11 Kälte – Der eisige Weg zu innerer Stärke
Sugama S, Takenouchi T, Fujita M, Kitani H, Hashimoto M. Cold stress induced morphological microglial activation and increased IL-1β expression in astroglial cells in rat brain. J Neuroimmunol. 2011 Apr;233(1-2):29-36. doi: 10.1016/j.jneuroim.2010.11.002. Epub 2010 Nov 27. PMID: 21115202.
Zheng, G., Chen, Y., Zhang, X., Cai, T., Liu, M., Zhao, F., Luo, W., & Chen, J. (2008). Acute cold exposure and rewarming enhanced spatial memory and activated the MAPK cascades in the rat brain. Brain Research, 1239, 171-180. https://doi.org/10.1016/j.brainres.2008.08.057.

Shevchuk, N. (2008). Adapted cold shower as a potential treatment for depression.. Medical hypotheses, 70 5, 995-1001 . https://doi.org/10.1016/J.MEHY.2007.04.052.

Sutoo, D., Akiyama, K., & Takita, H. (1991). Behavioral changes in cold-stressed mice related to a central calcium-dependent-catecholamine synthesizing system. Pharmacology Biochemistry and Behavior, 40, 423-428. https://doi.org/10.1016/0091-3057(91)90574-L.

Jedema, H., Gold, S., González-Burgos, G., Sved, A., Tobe, B., Wensel, T., & Grace, A. (2008). Chronic cold exposure increases RGS7 expression and decreases α2‐autoreceptor‐mediated inhibition of noradrenergic locus coeruleus neurons. European Journal of Neuroscience, 27. https://doi.org/10.1111/j.1460-9568.2008.06208.x.

Coppi L, Ligorio S, Mitro N, Caruso D, De Fabiani E, Crestani M. PGC1s and Beyond: Disentangling the Complex Regulation of Mitochondrial and Cellular Metabolism. Int J Mol Sci. 27. Juni 2021;22(13):6913.

Ihsan M, Abbiss CR, Allan R. Adaptations to Post-exercise Cold Water Immersion: Friend, Foe, or Futile? Front Sports Act Living. 16. Juli 2021;3:714148.

Slivka D, Heesch M, Dumke C, Cuddy J, Hailes W, Ruby B. Effects of post-exercise recovery in a cold environment on muscle glycogen, PGC-1α, and downstream transcription factors. Cryobiology. 1. Juni 2013;66(3):250–5.

Shute R, Marshall K, Opichka M, Schnitzler H, Ruby B, Slivka D. Effects of 7°C environmental temperature acclimation during a 3-week training period. Journal of Applied Physiology. 1. April 2020;128(4):768–77.

Wang Y, Li S, Zhang Y, Chen Y, Yan F, Han L, u. a. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport. 1. März 2021;48:177–87.

Demori I, Piccinno T, Saverino D, Luzzo E, Ottoboni S, Serpico D, u. a. Effects of winter sea bathing on psychoneuroendocrinoimmunological parameters. EXPLORE. 1. März 2021;17(2):122–6.

Huttunen P, Kokko L, Ylijukuri V. Winter swimming improves general well-being. International Journal of Circumpolar Health. 1. Juni 2004;63(2):140–4.

Brazaitis M, Eimantas N, Daniuseviciute L, Mickeviciene D, Steponaviciute R, Skurvydas A. Two strategies for response to 14 °C cold-water immersion: is there a difference in the response of motor, cognitive, immune and stress markers? PLoS One. 2014;9(9):e109020.

Dugué B, Smolander J, Westerlund T, Oksa J, Nieminen R, Moilanen E, u. a. Acute and long-term effects of winter swimming and whole-body cryotherapy on plasma antioxidative capacity in healthy women. Scandinavian journal of clinical and laboratory investigation. 1. Februar 2005;65:395–402.

Eimonte M, Eimantas N, Daniuseviciute L, Paulauskas H, Vitkauskiene A, Dauksaite G, u. a. Recovering body temperature from acute cold stress is associated with delayed proinflammatory cytokine production in vivo. Cytokine. April 2021;155510.

Teległów A, Dabrowski Z, Marchewka A, Tyka A, Krawczyk M, Głodzik J, u. a. The influence of winter swimming on the rheological properties of blood. Clinical hemorheology and microcirculation. 27. Februar 2014;57.

Solianik R, Skurvydas A, Vitkauskienė A, Brazaitis M. Gender-specific cold responses induce a similar body-cooling rate but different neuroendocrine and immune responses. Cryobiology. 1. August 2014;69(1):26–33.

Manolis AS, Manolis SA, Manolis AA, Manolis TA, Apostolaki N, Melita H. Winter Swimming: Body Hardening and Cardiorespiratory Protection Via Sustainable Acclimation. Current Sports Medicine Reports. November 2019;18(11):401–15.

Janský L, Vybíral S, Trubačová M, Okrouhlík J. Modulation of adrenergic receptors and adrenergic functions in cold adapted humans. Eur J Appl Physiol. 1. September 2008;104(2):131–5.

Hermanussen M, Jensen F, Hirsch N, Friedel K, Kröger B, Lang R, u. a. Acute and chronic effects of winter swimming on LH, FSH, prolactin, growth hormone, TSH, cortisol, serum glucose and insulin. Arctic medical research. 1. Februar 1995;54:45–51.

Lubkowska A, Dolegowska B, Szygula Z, Bryczkowska I, Stańczyk-Dunaj M, Salata D, u. a. Winter-swimming as a building-up body resistance factor inducing adaptive changes in the oxidant/antioxidant status. Scandinavian journal of clinical and laboratory investigation. 20. März 2013;73.

Kralova Lesna I, Rychlikova J, Vavrova L, Vybiral S. Could human cold adaptation decrease the risk of cardiovascular disease? Journal of Thermal Biology. 1. August 2015;52:192–8.

Gao H, Gao X, Ma B, Zhang H. Long-term risks of cardiac and cerebral vascular diseases increased following winter swimming in the cold seawater. International Journal of Cardiology. 15. Dezember 2014;177(2):701–2.

Siems W, Brenke R, Sommerburg O, Grune T. Improved antioxidative protection in winter swimmers. QJM : monthly journal of the Association of Physicians. 1. Mai 1999;92:193–8.


2.1.12 Grounding – Die verlorene Verbindung zur Erde wieder finden

Chevalier, G. (2015). The Effect of Grounding the Human Body on Mood. Psychological Reports, 116(2), 534-542. https://doi.org/10.2466/06.PR0.116k21w5

Gaétan Chevalier, Stephen T. Sinatra, James L. Oschman, Karol Sokal, Pawel Sokal, „Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons“, Journal of Environmental and Public Health, vol. 2012, Article ID 291541, 8 pages, 2012. https://doi.org/10.1155/2012/291541

Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015 Mar 24;8:83-96. doi: 10.2147/JIR.S69656. PMID: 25848315; PMCID: PMC4378297.

Brown D, Chevalier G, Hill M. Pilot study on the effect of grounding on delayed-onset muscle soreness. J Altern Complement Med. 2010 Mar;16(3):265-73. doi: 10.1089/acm.2009.0399. PMID: 20192911; PMCID: PMC3116537.


2.2.2. Die Atmung steuert deine Emotionen

Lin, I., Tai, L. Y., & Fan, S. (2014). „Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability.“

Doll A, Hölzel BK, Mulej Bratec S, Boucard CC, Xie X, Wohlschläger AM, Sorg C. Mindful attention to breath regulates emotions via increased amygdala-prefrontal cortex connectivity. Neuroimage. 2016 Jul 1;134:305-313. doi: 10.1016/j.neuroimage.2016.03.041. Epub 2016 Mar 24. PMID: 27033686.
Noble, D. J., & Hochman, S. (2019). „Hypothesis: Pulmonary Afferent Activity Patterns During Slow, Deep Breathing Contribute to the Neural Induction of Physiological Relaxation.“

Böckeler, H., Cornforth, D., Drummond, J., Olling, L., & Jelinek, H. (2020). „The Effectiveness of Paced Breathing versus Game-Biofeedback on Heart Rate Variability: An Observational Study.“

Laborde S, Allen MS, Borges U, Dosseville F, Hosang TJ, Iskra M, Mosley E, Salvotti C, Spolverato L, Zammit N, Javelle F. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neurosci Biobehav Rev. 2022 Jul;138:104711. doi: 10.1016/j.neubiorev.2022.104711. Epub 2022 May 24. PMID: 35623448.

Streeter CC, Gerbarg PL, Whitfield TH, Owen L, Johnston J, Silveri MM, Gensler M, Faulkner CL, Mann C, Wixted M, Hernon AM, Nyer MB, Brown ER, Jensen JE. Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study. J Altern Complement Med. 2017 Mar;23(3):201-207. doi: 10.1089/acm.2016.0140. Epub 2017 Feb 16. PMID: 28296480; PMCID: PMC5359682.

Michael R. Goldstein , Rivian K. Lewin & John J. B. Allen (2022) Improvements in well-being and cardiac metrics of stress following a yogic breathing workshop: Randomized controlled trial with active comparison, Journal of American College Health, 70:3, 918-928, DOI: 10.1080/07448481.2020.1781867

Balban, M.Y., Neri, E., Kogon, M.M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J.M., Spiegel, D., Huberman, A.D., 2023. Brief structured respiration practices enhance mood and reduce physiological arousal. CR Med 4

Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses. 2006;67(3):566-71. doi: 10.1016/j.mehy.2006.02.042. Epub 2006 Apr 18. PMID: 16624497.

Diving response and arterial oxygen saturation during apnea and exercise in breath-hold divers Johan P. A. Andersson, Mats H. Linér, Elisabeth Rünow, and Erika K. A. Schagatay Journal of Applied Physiology 2002 93:3, 882-886

Schaller, B., Sandu, N., Ottoviani, G. et al. Transient asystole during endoscopic transsphenoidal surgery: an example of trigeminocardiac reflex. Pituitary 12, 271–272 (2009). https://doi.org/10.1007/s11102-008-0132-4

Using stimulation of the diving reflex in humans to teach integrative physiology Julia K. Choate, Kate M. Denton, Roger G. Evans, and Yvonne Hodgson Advances in Physiology Education 2014 38:4, 355-365

Lemaître, Frédéric1,2; Seifert, Ludovic1; Polin, Didier3; Juge, Jérôme1; Tourny-Chollet, Claire1; Chollet, Didier1. Apnea Training Effects on Swimming Coordination. Journal of Strength and Conditioning Research 23(6):p 1909-1914, September 2009. | DOI: 10.1519/JSC.0b013e3181b073a8

Harbour E, Stöggl T, Schwameder H, Finkenzeller T. Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running. Front Physiol. 2022 Mar 17;13:813243. doi: 10.3389/fphys.2022.813243. PMID: 35370762; PMCID: PMC8967998.

Bahenský, Petr & Bunc, Vaclav & Malátová, Renata & Marko, David & Grosicki, Greg & Schuster, Jan. (2021). Impact of a Breathing Intervention on Engagement of Abdominal, Thoracic, and Subclavian Musculature during Exercise, a Randomized Trial. Journal of Clinical Medicine. 10. 3514. 10.3390/jcm10163514.
Brilla, L. (2012). Perspectives on Breathing in Sports and Health. Journal of Sports Medicine & Doping Studies, 2012, 2-2. https://doi.org/10.4172/2161-0673.1000E121.

Cahalin LP, Arena R. Novel methods of inspiratory muscle training via the Test of Incremental Respiratory Endurance (TIRE). Exerc Sport Sci Rev. 2015 Apr;43(2):84-92. doi: 10.1249/JES.0000000000000042. PMID: 25607279.

Farghaly A, Fitzsimons D, Bradley J, Sedhom M, Atef H. The Need for Breathing Training Techniques: The Elephant in the Heart Failure Cardiac Rehabilitation Room: A Randomized Controlled Trial. Int J Environ Res Public Health. 2022 Nov 9;19(22):14694. doi: 10.3390/ijerph192214694. PMID: 36429418; PMCID: PMC9690833.

OzAlkan, H et al. “Influence of Breathing Exercise Education Applied on Patients with Heart Failure on Dyspnoea and Quality of Sleep: A Randomized Controlled Study.” International Journal of Medical Research and Health Sciences 6 (2017): 107-113.

Aşkar, Selva Ezgi & Ovayolu, Ö. (2021). An evidence-based approach in the management of fatigue due to heart failure: breathing exercises. Progress in Health Sciences. 11. 145-150. 10.5604/01.3001.0015.6434.

2.2.3 Meditation und Glaube

Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. J Psychiatr Res. 2017 Dec;95:156-178. doi: 10.1016/j.jpsychires.2017.08.004. Epub 2017 Aug 23. PMID: 28863392.

Creswell JD, Taren AA, Lindsay EK, Greco CM, Gianaros PJ, Fairgrieve A, Marsland AL, Brown KW, Way BM, Rosen RK, Ferris JL. Alterations in Resting-State Functional Connectivity Link Mindfulness Meditation With Reduced Interleukin-6: A Randomized Controlled Trial. Biol Psychiatry. 2016 Jul 1;80(1):53-61. doi: 10.1016/j.biopsych.2016.01.008. Epub 2016 Jan 29. PMID: 27021514.

Matousek RH, Dobkin PL, Pruessner J. Cortisol as a marker for improvement in mindfulness-based stress reduction. Complement Ther Clin Pract. 2010 Feb;16(1):13-9. doi: 10.1016/j.ctcp.2009.06.004. Epub 2009 Jul 4. PMID: 20129404.

Rubia K. The neurobiology of Meditation and its clinical effectiveness in psychiatric disorders. Biol Psychol. 2009 Sep;82(1):1-11. doi: 10.1016/j.biopsycho.2009.04.003. Epub 2009 Apr 23. PMID: 19393712.

Kabat-Zinn J, Lipworth L, Burney R. The clinical use of mindfulness meditation for the self-regulation of chronic pain. J Behav Med. 1985 Jun;8(2):163-90. doi: 10.1007/BF00845519. PMID: 3897551.

Esch, Tobias. “The Neurobiology of Meditation and Mindfulness.” (2014).

Wang F, Eun-Kyoung Lee O, Feng F, Vitiello MV, Wang W, Benson H, Fricchione GL, Denninger JW. The effect of meditative movement on sleep quality: A systematic review. Sleep Med Rev. 2016 Dec;30:43-52. doi: 10.1016/j.smrv.2015.12.001. Epub 2015 Dec 12. PMID: 26802824.

Huberty J, Puzia ME, Green J, Vlisides-Henry RD, Larkey L, Irwin MR, Vranceanu AM. A mindfulness meditation mobile app improves depression and anxiety in adults with sleep disturbance: Analysis from a randomized controlled trial. Gen Hosp Psychiatry. 2021 Nov-Dec;73:30-37. doi: 10.1016/j.genhosppsych.2021.09.004. Epub 2021 Sep 11. PMID: 34537477.

Sarkingobir, Y., Sharu, A. U., Sahabi, M., & Ashafa, N. A. (2022). Religious and Health Benefits of Salah/Prayer: A Review. International Journal of Emerging Issues in Islamic Studies, 2(2), 59–71. https://doi.org/10.31098/ijeiis.v2i2.1053

Henry, H.M. Spiritual Energy of Islamic Prayers as a Catalyst for Psychotherapy. J Relig Health 54, 387–398 (2015). https://doi.org/10.1007/s10943-013-9780-4

Chamsi-Pasha M, Chamsi-Pasha H. A review of the literature on the health benefits of Salat (Islamic prayer). Med J Malaysia. 2021 Jan;76(1):93-97. PMID: 33510116.

Modifying resilience mechanisms in at-risk individuals: a controlled study of mindfulness training in Marines preparing for deployment – Douglas C. Johnson, N. Thom, Elizabeth A. Stanley, L. Haase, A. Simmons, Pei-An B Shih, W. Thompson, E. Potterat, T. Minor, M. Paulus (2014).

Characteristics of United States Military Personnel and Veterans Who Complete Mindfulness Training“ – Baoxia Liu, V. Rice (2017).

From ‚Hooah‘ to ‚Om‘: Mindfulness Practices for a Military Population – K. B. Bonura, D. Fountain (2020).

Mindfulness-Based Mind Fitness Training: A Case Study of a High-Stress Predeployment Military Cohort – Elizabeth A. Stanley, J. Schaldach, Anastasia Kiyonaga, A. Jha (2011).

Mindful-Veteran: the implementation of a brief stress reduction course – K. J. Carlson, Susan G. Silva, J. Langley, Catherine Johnson (2013).

Examining the Moderating Effect of Mindfulness on the Relationship between Soldiers’ Perceived Stress and Hopelessness – Yoojin Jang, J. Ha, Juliet Jue (2021).

Minds ‚At Attention‘: Mindfulness Training Curbs Attentional Lapses in Military Cohorts – A. Jha, Alexandra B. Morrison, Justin Dainer-Best, Suzanne C. Parker, Nina Rostrup, Elizabeth A. Stanley (2015)

The Relationship between Mindful Awareness and Cognitive Performance among U.S. Military Service Members and Veterans – V. Rice, F. Houston, Paul J. Schroeder (2017).

Optimizing Performance and Mental Skills With Mindfulness-Based Attention Training: Two Field Studies With Operational Units – T. Nassif, Amanda L Adrian, I. Gutierrez, Alexis C Dixon, Scott L. Rogers, A. Jha, A. Adler (2021).

Mindfulness-based stress reduction improves the general health and stress of Chinese military recruits: A pilot study – Danfeng Guo, Luna Sun, Xiaoqian Yu, Tuanjie Liu, Lili Wu, Zhuoer Sun, Fan Zhang, Yaoguang Zhou, Meihua Shen, Weizhi Liu (2019).

Adapting Mindfulness Training for Military Service Members With Chronic Pain – C. Brintz, Shari Miller, K. R. Olmsted, M. Bartoszek, J. Cartwright, P. Kizakevich, Michael Butler, N. Asefnia, A. Buben, S. Gaylord (2019).


2.2.7 Einsamkeit – Erschreckend und befreiend zugleich

Horigian, V. E., Schmidt, R. D., & Feaster, D. (2020). Loneliness, Mental Health, and Substance Use among US Young Adults during COVID-19. Journal of Psychoactive Drugs.

McQuaid, R., Cox, S. M., Ogunlana, A., & Jaworska, N. (2020). The burden of loneliness: Implications of the social determinants of health during COVID-19. Psychiatry Research.

Loades, M., Chatburn, E., Higson-Sweeney, N., Reynolds, S., Shafran, R., Brigden, A., Linney, C., McManus, M., Borwick, C., & Crawley, E. (2020). Rapid Systematic Review: The Impact of Social Isolation and Loneliness on the Mental Health of Children and Adolescents in the Context of COVID-19. Journal of the American Academy of Child and Adolescent Psychiatry.

Balanzá-Martínez, V., Atienza-Carbonell, B., Kapczinski, F., & De Boni, R. (2020). Lifestyle behaviours during the COVID‐19 – time to connect. Acta Psych


2.2.9 Wabi-Sabi-Stil statt Perfektion

Rice, K. G., Ashby, J. S., & Slaney, R. B. (1998). Self-esteem as a mediator between perfectionism and depression: A structural equations analysis. Journal of Counseling Psychology, 45(3), 304–314. https://doi.org/10.1037/0022-0167.45.3.304

Sassaroli S, Lauro LJ, Ruggiero GM, Mauri MC, Vinai P, Frost R. Perfectionism in depression, obsessive-compulsive disorder and eating disorders. Behav Res Ther. 2008 Jun;46(6):757-65. doi: 10.1016/j.brat.2008.02.007. Epub 2008 Feb 29. PMID: 18394588.

Hewitt, P. L., & Flett, G. L. (1990). Perfectionism and depression: A multidimensional analysis. Journal of Social Behavior & Personality, 5(5), 423–438.


2.2.10 Lachen bis sich die Sorgen biegen

Stiwi K, Rosendahl J. Efficacy of laughter-inducing interventions in patients with somatic or mental health problems: A systematic review and meta-analysis of randomized-controlled trials. Complement Ther Clin Pract. 2022 May;47:101552. doi: 10.1016/j.ctcp.2022.101552. Epub 2022 Feb 13. PMID: 35183038.

Bennett MP, Lengacher C. Humor and Laughter May Influence Health IV. Humor and Immune Function. Evid Based Complement Alternat Med. 2009 Jun;6(2):159-64. doi: 10.1093/ecam/nem149.

Bennett MP, Zeller JM, Rosenberg L, McCann J. The effect of mirthful laughter on stress and natural killer cell activity. Altern Ther Health Med. 2003 Mar-Apr;9(2):38-45.

Sakurada K, Konta T, Watanabe M, Ishizawa K, Ueno Y, Yamashita H, Kayama T. Associations of Frequency of Laughter With Risk of All-Cause Mortality and Cardiovascular Disease Incidence in a General Population: Findings From the Yamagata Study. J Epidemiol. 2020 Apr 5;30(4):188-193. doi: 10.2188/jea.JE20180249

Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016;239(3):243‐249. doi:10.1620/tjem.239.243.

Zander-Schellenberg T, Collins IM, Miché M, Guttmann C, Lieb R, Wahl K. Does laughing have a stress-buffering effect in daily life? An intensive longitudinal study. PLoS ONE. 2020;15(7). doi:10.1371/journal.pone.0235851

Zhao J, Yin H, Zhang G, et al. A meta-analysis of randomized controlled trials of laughter and humour interventions on depression, anxiety and sleep quality in adults. J Adv Nurs. 2019;75(11):2435‐2448. doi:10.1111/jan.14000


2.2.11 Die Macht der Worte

Rude, S., & Pennebaker, J. W. (2006). „Expressive Writing in Depressed College Students: Efficacy on Depression and Physical Health.“

Baikie, K., Geerligs, L., & Wilhelm, K. (2012). „Expressive Writing and Positive Writing Interventions: Impact on Mood Disorders and Physical Health.“

[Anonymous] (2003). „Health and Well-being Promotion through Expressive Writing.“

Tonarelli, A., et al. (2017). „Expressive Writing in Health Care Workers: Influence on Job Satisfaction and Coping Strategies.“

Forster, M., & Kuhbandner, C. (2022). „Improving Teacher Emotions through Expressive Writing.“

Lorenz, T., Algner, M., & Binder, A. (2022). „Protective Function of the ‚6-Minute Diary‘ Against Negative Well-being Impacts.“

MacIsaac, A., Mushquash, C., & Wekerle, C. (2022). „Journaling and Improvements in Psychological Well-being.“

Chang, E., Huang, G., & Lin, C. (2013). „Diary Writing Reduces Negative Emotions and Enhances Positive Emotions.“

Park, J. (2021). „Diary Writing during Quarantine: Self-acceptance and Trust Implications for Mental Health.“

Alexander, K., Mcallister, M., & Brien, D. (2016). „Diary Writing Facilitates Person-Centered, Recovery-Based Actions in Mental Challenges.“

Reiter, M., & Wilz, G. (2016). „Reducing Dysphoric Mood through Positive Writing in a Resource Diary.“

Tarquini, M., Di Trani, M., & Solano, L. (2016). „Adaptive Coping Strategies through Continuous Writing Over Four Days.“

Earnhardt, J. L., Martz, D. M., Ballard, M. E., & Curtin, L. (2002). „Improvement of Body Image and Mood through Writing about the Body Image over Four Days.“

Epstein, E. M., Sloan, D. M., & Marx, B. P. (2005). „Improvements in Psychological and Physical Health through Continuous Writing.“

King, L. A. (2001). „Writing about Life Goals: Effects on Subjective Well-being.“

Burton, C. M., & King, L. A. (2004). „Expressive Writing about Intensely Positive Experiences: Mood and Health Correlations.“


2.2.12 Mit Dankbarkeit negative Gedanken bremsen

Wood AM, Joseph S, Lloyd J, Atkins S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 2009 Jan;66(1):43-8. doi: 10.1016/j.jpsychores.2008.09.002. Epub 2008 Nov 22. PMID: 19073292.

Emmons, R. A. und McCullough, M. E., (2003): “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life”, in: Journal of Personality and Social Psychology, 84-2: 377-389.

Bono, G., Krakauer, M. und Froh, J. J., (2012): „The Power and Practice of Gratitude”, in: Bono, G., Emmons, R. und McCullough, M. E. (Hg.), Gratitude in Practice and the Practice of Gratitude, 559-576.

2.3.1 Das Dilemma ständiger Erreichbarkeit

Lin YH, Lin SH, Li P, Huang WL, Chen CY. Prevalent hallucinations during medical internships: phantom vibration and ringing syndromes. PLoS One. 2013 Jun 10;8(6):e65152. doi: 10.1371/journal.pone.0065152. PMID: 23762302; PMCID: PMC3677878.

Firth, J., Torous, J., Stubbs, B., Firth, J.A., Steiner, G.Z., Smith, L., Alvarez-Jimenez, M., Gleeson, J., Vancampfort, D., Armitage, C.J. and Sarris, J. (2019), The “online brain”: how the Internet may be changing our cognition. World Psychiatry, 18: 119-129. https://doi.org/10.1002/wps.20617

Gantois P, Lima-Júnior D, Fortes LS, Batista GR, Nakamura FY, Fonseca FS. Mental Fatigue From Smartphone Use Reduces Volume-Load in Resistance Training: A Randomized, Single-Blinded Cross-Over Study. Percept Mot Skills. 2021 Aug;128(4):1640-1659. doi: 10.1177/00315125211016233. Epub 2021 May 17. PMID: 34000894.

2.3.3 Der Ton macht die Musik



Röösli, Martin & Wunderli, Jean & Brink, Mark & Cajochen, Christian & Probst-Hensch, Nicole. (2019). Die SiRENE-Studie. 10.4414/smf.2019.03433.


2.3.4 Schlaf – Schlüssel zur Stressbewältigung und ganzheitlichen Gesundheit

Vandekerckhove, M., & Cluydts, R. (2010). The emotional brain and sleep: an intimate relationship.. Sleep medicine reviews, 14 4, 219-26 . https://doi.org/10.1016/j.smrv.2010.01.002.

Gish, J., & Wagner, D. (2016). The Affective Implications of Sleep. . https://doi.org/10.1093/acprof:oso/9780190217662.003.0006.

Bovy, L., Tendolkar, I., Fernández, G., & Dresler, M. (2019). Sleep, Emotional Memories, and Depression. Handbook of Sleep Research. https://doi.org/10.1016/B978-0-12-813743-7.00034-7.

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2.3.6 Fitness-Tracker: Wächter der Erholung

Systematic Review: Fuller, D., Colwell, E., Low, J., Orychock, K., Tobin, M.A., Simango, B., Buote, R., Van Heerden, D., Luan, H., Cullen, K., Slade, L., Taylor, N.G.A., 2020. Reliability and Validity of Commercially Available Wearable Devices for Measuring Steps, Energy Expenditure, and Heart Rate: Systematic Review. JMIR Mhealth Uhealth 8, e18694. https://doi.org/10.2196/18694

Studie zu Apple, Polar und Fitbit: Hajj-Boutros, G., Landry-Duval, M.-A., Comtois, A.S., Gouspillou, G., Karelis, A.D., 2022. Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense. European Journal of Sport Science 1–13. https://doi.org/10.1080/17461391.2021.2023656

2.3.7 Eine Brille um die Angst zu nehmen

K.-F. Kaltenborn , O. Rienhoff. Virtual Reality in Medicine. Methods Inf Med 1993; 32(05): 407-417 DOI: 10.1055/s-0038-1634953

Li, L. et al. (2017). Application of virtual reality technology in clinical medicine. American journal of translational research vol. 9,9 3867-3880. 15 Sep. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622235/

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Pottle, J. (2019). Virtual reality and the transformation of medical education. Future healthcare journal. https://dx.doi.org/10.7861/fhj.2019-0036. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6798020/

Samadbeik, M. et al. (2018). The applications of virtual reality technology in medical groups teaching. Journal of advances in medical education & professionalism vol. 6,3 (2018): 123-129. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039818/

2.3.8 Produktiv bleiben in einer modernen Welt

Chen L, Nath R, Tang Z. Understanding the determinants of digital distraction: An automatic thinking behavior perspective. Computers in Human Behavior. 1. März 2020;104:106195.

Throuvala MA, Pontes HM, Tsaousis I, Griffiths MD, Rennoldson M, Kuss DJ. Exploring the Dimensions of Smartphone Distraction: Development, Validation, Measurement Invariance, and Latent Mean Differences of the Smartphone Distraction Scale (SDS). Front Psychiatry. 2021;12:642634.

Oraison H, Nash‐dolby O, Wilson B, Malhotra R. Smartphone distraction‐addiction: Examining the relationship between psychosocial variables and patterns of use. Australian Journal of Psychology. 1. Juni 2020;72(2):188–98.

Aaron LS, Lipton T. Digital Distraction: Shedding Light on the 21st-Century College Classroom. Journal of Educational Technology Systems. 1. März 2018;46(3):363–78.

Wu J, Mei W, Ugrin JC. Student Cyberloafing In and Out of the Classroom in China and the Relationship with Student Performance. Cyberpsychology, Behavior, and Social Networking. 1. März 2018;21(3):199–204.

Lee S, Kim M, Mcdonough I, Mendoza J, Kim M. The Effects of Cell Phone Use and Emotion-regulation Style on College Students’ Learning. Applied Cognitive Psychology. 17. April 2017;31.

Ward AF, Duke K, Gneezy A, Bos MW. Brain Drain: The Mere Presence of One’s Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research. April 2017;2(2):140–54.


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Waongenngarm P, Areerak K, Janwantanakul P. The effects of breaks on low back pain, discomfort, and work productivity in office workers: A systematic review of randomized and non-randomized controlled trials. Applied Ergonomics. 1. April 2018;68:230–9.

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Kruk J, Aboul-Enein BH, Bernstein J, Gronostaj M. Psychological Stress and Cellular Aging in Cancer: A Meta-Analysis. Oxid Med Cell Longev. 2019;2019:1270397.

Yang B, Wang Y, Cui F, Huang T, Sheng P, Shi T, u. a. Association between insomnia and job stress: a meta-analysis. Sleep Breath. Dezember 2018;22(4):1221–31.

O’Connor DB, Thayer JF, Vedhara K. Stress and Health: A Review of Psychobiological Processes. Annu Rev Psychol. 4. Jänner 2021;72(1):663–88.

Ishibashi Y, Shimura A. Association between work productivity and sleep health: A cross-sectional study in Japan. Sleep Health. 1. Juni 2020;6(3):270–6.

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Tarro L, Llauradó E, Ulldemolins G, Hermoso P, Solà R. Effectiveness of Workplace Interventions for Improving Absenteeism, Productivity, and Work Ability of Employees: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Int J Environ Res Public Health. 14. März 2020;17(6):E1901.

Grimani A, Aboagye E, Kwak L. The effectiveness of workplace nutrition and physical activity interventions in improving productivity, work performance and workability: a systematic review. BMC Public Health. 12. Dezember 2019;19(1):1676.

Mihaly Csikszentmihalyi, Izabela Lebuda. A Window Into the Bright Side of Psychology: Interview With Mihaly Csikszentmihalyi. Eur J Psychol. 2017 Nov 30;13(4):810-821. doi: 10.5964/ejop.v13i4.1482. eCollection 2017 Nov.

2.3.9 Pause vom Sitzen

Diaz, K., Howard, V., Hutto, B., Colabianchi, N., Vena, J., Safford, M., Blair, S., & Hooker, S. (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults. Annals of Internal Medicine, 167, 465-475. https://doi.org/10.7326/M17-0212.

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Biswas, A., Oh, P., Faulkner, G., Bajaj, R., Silver, M., Mitchell, M., & Alter, D. (2015). Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Annals of Internal Medicine, 162, 123-132. https://doi.org/10.7326/M14-1651.

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Genevieve N. Healy, Elisabeth A. H. Winkler, Neville Owen, Satyamurthy Anuradha, David W. Dunstan, Replacing sitting time with standing or stepping: associations with cardio-metabolic risk biomarkers, European Heart Journal, Volume 36, Issue 39, 14 October 2015, Pages 2643–2649, https://doi.org/10.1093/eurheartj/ehv308

Williams A, Kamper SJ, Wiggers JH, O’Brien KM, Lee H, Wolfenden L, Yoong SL, Robson E, McAuley JH, Hartvigsen J, Williams CM. Musculoskeletal conditions may increase the risk of chronic disease: a systematic review and meta-analysis of cohort studies. BMC Medicine 2018;16:167

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Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse Effects of Prolonged Sitting Behavior on the General Health of Office Workers. J Lifestyle Med. 2017 Jul;7(2):69-75. doi: 10.15280/jlm.2017.7.2.69. Epub 2017 Jul 31. PMID: 29026727; PMCID: PMC5618737.

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Maasakkers, C.M., Melis, R.J.F., Kessels, R.P.C. et al. The short-term effects of sedentary behaviour on cerebral hemodynamics and cognitive performance in older adults: a cross-over design on the potential impact of mental and/or physical activity. Alz Res Therapy 12, 76 (2020). https://doi.org/10.1186/s13195-020-00644-z

Meyer Jacob D., O’Connor John, McDowell Cillian P., Lansing Jeni E., Brower Cassandra S., Herring Matthew P. High Sitting Time Is a Behavioral Risk Factor for Blunted Improvement in Depression Across 8 Weeks of the COVID-19 Pandemic in April–May 2020

Jacob D. Meyer, John O’Connor, Cillian P. McDowell, Jeni E. Lansing, Cassandra S. Brower, Matthew P. Herring. High Sitting Time Is a Behavioral Risk Factor for Blunted Improvement in Depression Across 8 Weeks of the COVID-19 Pandemic in April–May 2020. Frontiers in Psychiatry, 2021; 12 DOI: 10.3389/fpsyt.2021.741433

Sheng, M., Yang, J., Bao, M., Chen, T., Cai, R., Zhang, N., Chen, H., Liu, M., Wu, X., Zhang, B., Liu, Y., & Chao, J. (2021). The relationships between step count and all-cause mortality and cardiovascular events: A dose–response meta-analysis. Journal of Sport and Health Science, 10, 620 – 628. https://doi.org/10.1016/j.jshs.2021.09.004.

Chen YL, Tolfrey K, Pearson N, Bingham DD, Edwardson C, Cale L, Dunstan D, Barber SE, Clemes SA. Stand Out in Class: Investigating the Potential Impact of a Sit-Stand Desk Intervention on Children’s Sitting and Physical Activity during Class Time and after School. Int J Environ Res Public Health. 2021 Apr 29;18(9):4759. doi: 10.3390/ijerph18094759. PMID: 33946984; PMCID: PMC8125156.

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Mackenzie, K., Such, E., Norman, P., & Goyder, E. (2021). Understanding the Implementation of “Sit Less at Work” Interventions in Three Organisations: A Mixed Methods Process Evaluation. International Journal of Environmental Research and Public Health, 18. https://doi.org/10.3390/ijerph18147361.

Pears, M., Kola-Palmer, S., & Azevedo, L. (2021). The impact of sitting time and physical activity on mental health during COVID-19 lockdown. Sport Sciences for Health, 1 – 13. https://doi.org/10.1007/s11332-021-00791-2.

Dempsey PC, Grace MS, Dunstan DW. Adding exercise or subtracting sitting time for glycaemic control: where do we stand? Diabetologia. 2017 Mar;60(3):390-394. doi: 10.1007/s00125-016-4180-4. Epub 2016 Dec 12. PMID: 27957594.

Hamilton MT, Hamilton DG, Zderic TW. Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes. 2007 Nov;56(11):2655-67. doi: 10.2337/db07-0882. Epub 2007 Sep 7. PMID: 17827399.

Schmidt-Trucksäss A. Does sedentary lifestyle touch arterial health? Atherosclerosis. 2016 Jan;244:222-3. doi: 10.1016/j.atherosclerosis.2015.10.107. Epub 2015 Nov 5. PMID: 26577565.

Contardo Ayala AM, Salmon J, Timperio A, Sudholz B, Ridgers ND, Sethi P, Dunstan DW. Impact of an 8-Month Trial Using Height-Adjustable Desks on Children’s Classroom Sitting Patterns and Markers of Cardio-Metabolic and Musculoskeletal Health. Int J Environ Res Public Health. 2016 Dec 10;13(12):1227. doi: 10.3390/ijerph13121227. PMID: 27973414; PMCID: PMC5201368.

Dempsey PC, Blankenship JM, Larsen RN, Sacre JW, Sethi P, Straznicky NE, Cohen ND, Cerin E, Lambert GW, Owen N, Kingwell BA, Dunstan DW. Interrupting prolonged sitting in type 2 diabetes: nocturnal persistence of improved glycaemic control. Diabetologia. 2017 Mar;60(3):499-507. doi: 10.1007/s00125-016-4169-z. Epub 2016 Dec 9. PMID: 27942799.


2.3.10 Wie Sport Körper und Geist ins Gleichgewicht bringt

Mikkelsen, K., Stojanovska, L., Polenaković, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health.. Maturitas, 106, 48-56 . https://doi.org/10.1016/j.maturitas.2017.09.003.

Norris, R., Carroll, D., & Cochrane, R. (1992). The effects of physical activity and exercise training on psychological stress and well-being in an adolescent population.. Journal of psychosomatic research, 36 1, 55-65 . https://doi.org/10.1016/0022-3999(92)90114-H.

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory.. Clinical psychology review, 21 1, 33-61 . https://doi.org/10.1016/S0272-7358(99)00032-X.

Malm C, Jakobsson J, Isaksson A. Physical Activity and Sports-Real Health Benefits: A Review with Insight into the Public Health of Sweden. Sports (Basel). 2019 May 23;7(5):127. doi: 10.3390/sports7050127. PMID: 31126126; PMCID: PMC6572041.

Gleeson, M. (2007). Immune function in sport and exercise.. Journal of applied physiology, 103 2, 693-9 . https://doi.org/10.1152/JAPPLPHYSIOL.00008.2007.

Simpson, R., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the Regulation of Immune Functions.. Progress in molecular biology and translational science, 135, 355-80 . https://doi.org/10.1016/bs.pmbts.2015.08.001.
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Dworak, M., Diel, P., Voss, S., Hollmann, W., & Strüder, H. (2007). Intense exercise increases adenosine concentrations in rat brain: Implications for a homeostatic sleep drive. Neuroscience, 150, 789-795. https://doi.org/10.1016/j.neuroscience.2007.09.062.

Mortensen, S., Nyberg, M., Thaning, P., Saltin, B., & Hellsten, Y. (2009). Adenosine Contributes to Blood Flow Regulation in the Exercising Human Leg by Increasing Prostaglandin and Nitric Oxide Formation. Hypertension, 53, 993-999. https://doi.org/10.1161/HYPERTENSIONAHA.109.130880.

2.3.12 Nahrungsergänzungsmittel zur Optimierung von Körper und Geist

Teil 1: Entspannung und Schlafoptimierung

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Teil 2: Energieproduktion und Konzentration steigern

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