Fit and Healthy from 1 to 100 with Nutrition and Exercise Current Medical Knowledge on Health 1st Edition by Dietger Mathias 3662659611 9783662659618

Part I. Nutrition

1. Introduction
2. “Those Who Know Nothing Must Believe Everything”
3. Important Long-Term Studies
4. The Human Organism—A Huge Chemical Factory
5. Our Food—The Energy Carriers
6. Energy Production
7. Energy Production in Case of Food Shortage
8. Energy Consumption I—Basal Metabolic Rate
9. Energy Consumption II—Heat Production
10. Energy Consumption III—Performance Output
11. Physical Activity Level
12. The Control of Energy Expenditure in the Brain
13. The Control of Energy Expenditure by Body Hormones
14. The Control of Energy Expenditure—The Reward System
15. Unsaturated Fatty Acids
16. Trans-Fatty Acids
17. Cholesterol
18. Cholesterol and Arteriosclerosis
19. Cholesterol and Alzheimer’s Disease
20. Lipoprotein(a)
21. Minerals
22. Trace Elements
23. Vitamins
24. The Vitamin D3-Hormon
25. Secondary Plant Substances
26. Dietary Fiber
27. Antioxidants
28. Influence of Nutrition on Immunity
29. Functional Food
30. Chemistry in Plant-Based Foods
31. Plant Toxins in Natural Foods
32. Additives
33. Flavor Enhancers
34. Herbs and Spices
35. Food Intolerances
36. Food Hygiene
37. The Gut Microbiome
38. Health Risks of Heating Food I
39. Health Risks of Heating Food II
40. Ethanol—Small Molecule, Strong Poison
41. General Nutrition Recommendations for Healthy People
42. The Recommended Fluid Intake
43. Evolution Fattens its Children
44. Fat Distribution Patterns, Their Measures and the Risk of Dementia
45. Fat Tissue as a Site of Synthesis of Hormones and Messenger Substances
46. Why Obesity Can Lead to Type 2 Diabetes
47. Glycemic Index and Glycemic Load
48. Obesity and Disease Risk
49. Obesity and Mortality Risk
50. Intentional Weight Loss
51. Diet Peculiarities
52. Eating Disorders
53. Vegan Nutrition
54. Nutrigenomics

Part II. Exercise

55. No Sports?
56. The Outstanding Position of Endurance
57. Endurance Sports and The Heart
58. Endurance Sports and Heart Rate
59. Endurance Sports and The Large Vessels
60. Endurance Sports and The Capillaries
61. Endurance Sports and Blood Pressure
62. Endurance Sports and The Lungs
63. Endurance Sports and The Brain
64. Endurance Sports and Fat Tissue
65. Endurance Sports and Hormones
66. Metabolism and Adrenaline Effect
67. Metabolism and Insulin Effect
68. Endurance Sports and Disorders of Hormone Function in Women
69. Energy Optimization for High Performance Requirements
70. Endurance Sports and Immunity
71. Moderate Endurance Sports and Nonspecific Immunity
72. Endurance Sports and Nonspecific Immunity
73. Sport and Optimization of Immunity
74. The Immunology of Overtraining Syndrome
75. Endurance Sports and Tumor Immunology
76. Endurance Sports as Rehabilitation in Cancer
77. Speed of Energy Release I—Aerobic Muscle Endurance
78. Speed of Energy Release II—Anaerobic Muscle Endurance
79. The Myth of Effortless Fat Burning
80. Endurance Sports and Temperature Regulation
81. The Biomechanics of Running
82. Requirements for Running Shoes
83. Sport and the Skeletal System
84. Continuous Bone Regeneration
85. Osteoporosis
86. Strength Training
87. Possible Muscle Loads
88. Increase in Muscular Endurance
89. Weight Gain Through Muscle Loss
90. Muscular Imbalances
91. Precautions During Strength Training
92. Mobility Exercises
93. Balance Training
94. Those Who Sit a Lot are Longer Dead
95. “Sport is Murder” or Sudden Cardiac Death
96. Sports Injuries and the Natural Pain Defense
97. Sports and Painkillers
98. Muscle Soreness
99. Sports Medical Check-Ups
100. Sport and Air Pollution—Particulate Matter
101. Sport and Air Pollution—Ozone
102. Sleep and Health
103. Tobacco or Health
104. With Sustainable Nutrition and a Lot of Physical Exercise Against Climate Change

Part III. Service Section

105. Conclusion
     Back Matter