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טוסיק מושלם וחיוך זוהר - האם זה אפשרי? בפרק הזה נגלה את התשובה! נלמד על הקשר בין פעילות גופנית, אנדורפינים ורווחה נפשית, ונקבל טיפים לשילוב פעילות גופנית בחיי היום יום.




Endorphins:

• Boecker et al. (2008). The Runner's High: Opioidergic Mechanisms in the Human Brain. Cerebral Cortex, 18(11), 2523-2531.
• Goldfarb et al. (1988). The effect of exercise intensity on plasma beta-endorphin and catecholamine levels. Medicine and Science in Sports and Exercise, 20(1), 52-57.
• Janal et al. (1984). Pain sensitivity, mood and plasma endocrine levels in man following long-distance running: Effects of naloxone. Pain, 19(1), 13-25.
• Dietrich & McDaniel (2004). Endogenous opioids and exercise. Sports Medicine, 34(14), 941-958.
• Harber & Sutton (1984). Endorphins and exercise. Sports Medicine, 1(2), 154-171.
• Carr et al. (1981). Plasma beta-endorphin and beta-lipotropin in response to different stimuli. Journal of Clinical Endocrinology & Metabolism, 52(3), 437-443.
• Mathews et al. (2002). Natural killer cell activity and circulating neuroendocrine-immune mediators during academic stress. Brain, Behavior, and Immunity, 16(5), 557-568.
• Dunbar et al. (2012). Performance on a cooperative musical task predicts endogenous opioid release. Evolutionary Psychology, 10(3), 502-510.
• Bennett et al. (2003). Humor and Laughter May Influence Health IV. Humor and Immune Function. Evidence-Based Complementary and Alternative Medicine, 1(1), 159-164.
• Han, J. S. (2004). Acupuncture and endorphins. Neuroscience Letters, 361(1-3), 258-261.
• Field et al. (2005). Cortisol decreases and serotonin and dopamine increase following massage therapy. International journal of neuroscience, 115(10), 1397-1413.
• Tominaga et al. (1998). The cloned capsaicin receptor integrates multiple pain-producing stimuli. Neuron, 21(3), 531-543.
• Bruinsma & Taren (1999). Chocolate: food or drug? Journal of the American Dietetic Association, 99(10), 1249-1256.

Yoga:

• Kirkwood et al. (2005). Yoga for anxiety: a systematic review of the research evidence. British Journal of Sports Medicine, 39(12), 884-891.
• Streeter et al. (2010). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical hypotheses, 74(5), 868-871.
• Javnbakht et al. (2009). The effect of yoga on anxiety and stress. Alternative therapies in health and medicine, 15(1), 20.
• Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International journal of yoga, 4(2), 49.

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