Staying Healthy From 1 to 100: Diet and exercise current medical knowledge on how to keep healthy

Front Matter....Pages I-XI
Introduction....Pages 1-1
Front Matter....Pages 3-3
“Who doesn’t know anything, has to believe everything.”....Pages 5-5
Pivotal long-term studies....Pages 6-6
The human body – a giant chemical factory....Pages 7-7
Our food – an energy transfer medium....Pages 8-8
Energy production....Pages 9-9
Energy production when food is scarce....Pages 10-10
Energy expenditure I – basal metabolic rate....Pages 11-11
Energy expenditure II – heat production....Pages 12-12
Energy expenditure III – active metabolic rate....Pages 13-13
Physical activity level....Pages 14-14
Control of energy metabolism in the brain....Pages 15-15
Control of energy metabolism by endogenous hormones....Pages 16-16
Control of energy metabolism – the reward system....Pages 17-17
Unsaturated fatty acids....Pages 18-18
Trans-fatty acids....Pages 19-19
Cholesterol....Pages 20-20
Cholesterol and arteriosclerosis....Pages 21-21
Cholesterol and Alzheimer’s disease....Pages 22-22
Lipoprotein(a)....Pages 23-23
Front Matter....Pages 3-3
Minerals....Pages 24-24
Trace elements....Pages 25-25
Vitamins....Pages 26-26
The vitamin D3 hormone....Pages 27-28
Secondary plant compounds....Pages 29-29
Dietary fiber....Pages 30-30
Antioxidants....Pages 31-31
Influence of diet on immunity....Pages 32-33
Functional foods....Pages 34-34
Chemicals in plant-based foodstuffs....Pages 35-35
Health risks from heating foods I....Pages 36-36
Health risks from heating food II....Pages 37-37
Health risks from flavor enhancers?....Pages 38-38
Ethanol - small molecule, strong toxin....Pages 39-39
General nutritional recommendations for healthy people....Pages 40-41
Recommended fluid intake....Pages 42-42
Evolution fattens its progeny....Pages 43-43
Fat distribution patterns, their measurands and the risk of dementia....Pages 44-44
The site of hormone and messenger substance synthesis: fatty tissue....Pages 45-45
How obesity causes type 2 diabetes....Pages 46-46
Front Matter....Pages 3-3
Glycemic index and glycemic load....Pages 47-48
Obesity and the risk for disease....Pages 49-49
Obesity and mortality risk....Pages 50-50
Intentional weight loss....Pages 51-51
Special features of diets....Pages 52-52
Nutrigenomics....Pages 53-53
Front Matter....Pages 55-55
No sports?....Pages 57-57
The outstanding merits of endurance....Pages 58-58
Endurance sports and the heart....Pages 59-59
Endurance training and heart rate....Pages 60-60
Endurance training and the large blood vessels....Pages 61-61
Endurance training and the capillaries....Pages 62-62
Endurance training and blood pressure....Pages 63-63
Endurance training and the lungs....Pages 64-64
Endurance training and the brain....Pages 65-65
Endurance training and fatty tissue....Pages 66-66
Endurance training and hormones....Pages 67-67
Energy metabolism and the action of adrenaline....Pages 68-68
Energy metabolism and the action of insulin....Pages 69-69
Energy optimization for high performance requirements....Pages 70-70
Front Matter....Pages 55-55
Endurance training and immunity....Pages 71-71
Moderate endurance training and non-specific immunity....Pages 72-72
High-performance sports and non-specific immunity....Pages 73-73
Exercise and optimizing the body’s immune defenses....Pages 74-74
The immunology of overuse syndrome....Pages 75-75
Endurance training and tumor immunology....Pages 76-76
Endurance exercise as a rehabilitation intervention after cancer....Pages 77-77
Speed of energy release I - aerobic muscle endurance....Pages 78-78
Speed of energy release II - anaerobic muscle endurance....Pages 79-79
The myth of effortless fat burning....Pages 80-80
Endurance training and temperature regulation....Pages 81-81
The biomechanics of running....Pages 82-82
Required features for running shoes....Pages 83-83
Physical exercise and the skeletal system....Pages 84-84
The constant renewal of bone....Pages 85-85
Osteoporosis....Pages 86-86
Strength training....Pages 87-87
Potential muscle stressors....Pages 88-88
Increasing muscular endurance....Pages 89-89
Weight gain due to muscle atrophy....Pages 90-90
Front Matter....Pages 55-55
Muscular imbalances....Pages 91-91
Precautionary measures during strength training....Pages 92-92
Mobility Exercises....Pages 93-93
Balance training....Pages 94-94
Sitting too much leads to an early grave....Pages 95-95
Sports are murderous or sudden cardiac death....Pages 96-96
Sports injuries and pain defense....Pages 97-97
Sore muscles....Pages 98-98
Sports medicine screening examinations....Pages 99-99
Physical activity and air pollution - fine particulate matter....Pages 100-100
Exercise and air pollution - ozone....Pages 101-101
Sleep and health....Pages 102-102
Tobacco or health....Pages 103-104
Back Matter....Pages 105-121