Staying Healthy From 1 to 100

1. Introduction

1. Introduction
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I. Diet

2. “Who doesn’t know anything, has to believe everything.”
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3. Pivotal long-term studies
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4. The human body – a giant chemical factory
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5. Our food – an energy transfer medium
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6. Energy production
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7. Energy production when food is scarce
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8. Energy expenditure I – basal metabolic rate
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9. Energy expenditure II – heat production
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10. Energy expenditure III – active metabolic rate
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11. Physical activity level
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12. Control of energy metabolism in the brain
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13. Control of energy metabolism by endogenous hormones
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14. Control of energy metabolism – the reward system
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15. Unsaturated fatty acids
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16. Trans-fatty acids
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17. Cholesterol
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18. Cholesterol and arteriosclerosis
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19. Cholesterol and Alzheimer’s disease
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20. Lipoprotein(a)
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21. Minerals
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22. Trace elements
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23. Vitamins
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24. The vitamin D3 hormone
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25. Secondary plant compounds
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26. Dietary fiber
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27. Antioxidants
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28. Influence of diet on immunity
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29. Functional foods
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30. Chemicals in plant-based foodstuffs
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31. Health risks from heating foods I
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32. Health risks from heating food II
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33. Health risks from flavor enhancers?
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34. Ethanol - small molecule, strong toxin
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35. General nutritional recommendations for healthy people
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36. Recommended fluid intake
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37. Evolution fattens its progeny
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38. Fat distribution patterns, their measurands and the risk of dementia
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39. The site of hormone and messenger substance synthesis: fatty tissue
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40. How obesity causes type 2 diabetes
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41. Glycemic index and glycemic load
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42. Obesity and the risk for disease
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43. Obesity and mortality risk
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44. Intentional weight loss
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45. Special features of diets
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46. Nutrigenomics
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II. Exercise

47. No sports?
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48. The outstanding merits of endurance
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49. Endurance sports and the heart
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50. Endurance training and heart rate
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51. Endurance training and the large blood vessels
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52. Endurance training and the capillaries
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53. Endurance training and blood pressure
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54. Endurance training and the lungs
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55. Endurance training and the brain
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56. Endurance training and fatty tissue
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57. Endurance training and hormones
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58. Energy metabolism and the action of adrenaline
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59. Energy metabolism and the action of insulin
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60. Energy optimization for high performance requirements
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61. Endurance training and immunity
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62. Moderate endurance training and non-specific immunity
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63. High-performance sports and non-specific immunity
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64. Exercise and optimizing the body’s immune defenses
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65. The immunology of overuse syndrome
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66. Endurance training and tumor immunology
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67. Endurance exercise as a rehabilitation intervention after cancer
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68. Speed of energy release I - aerobic muscle endurance
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69. Speed of energy release II - anaerobic muscle endurance
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70. The myth of effortless fat burning
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71. Endurance training and temperature regulation
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72. The biomechanics of running
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73. Required features for running shoes
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74. Physical exercise and the skeletal system
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75. The constant renewal of bone
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76. Osteoporosis
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77. Strength training
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78. Potential muscle stressors
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79. Increasing muscular endurance
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80. Weight gain due to muscle atrophy
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81. Muscular imbalances
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82. Precautionary measures during strength training
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83. Mobility Exercises
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84. Balance training
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85. Sitting too much leads to an early grave
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86. Sports are murderous or sudden cardiac death
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87. Sports injuries and pain defense
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88. Sore muscles
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89. Sports medicine screening examinations
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90. Physical activity and air pollution - fine particulate matter
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91. Exercise and air pollution - ozone
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92. Sleep and health
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93. Tobacco or health
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