Fit and Healthy from 1 to 100 with Nutrition and Exercise

Nutrition and exercise are the cornerstones of our health. But why actually? What exactly do weight training and endurance sports do? And how do certain foods influence our metabolism? How does sore muscles actually develop?

The author, a chemist and doctor, explains in an understandable way how the body works and the influence of nutrition and exercise on our health. At the same time, he scientifically presents the correlations based on current studies, including intervention and long-term studies. He clearly describes the interactions of nutrition and exercise on body weight, metabolism, fatty tissue and hormones, the cardiovascular system, bone structure and the immune system. Each topic is clearly described on one page. A non-fiction book for all those who are interested in doing something for their health and want to know why.

The 5th edition has been completely updated, adapted to the current state of knowledge and expanded to include the following topics: herbs and spices, endurance sports and hormone disorders in women, sports and painkillers, sustainable nutrition and plenty of exercise to combat climate change. 

Plus: glossary for looking up medical terms and extensive literature references on studies on nutrition, exercise and health.

I Nutrition.- 1 Nutrition.- 2 "He who knows nothing must believe everything".- 3 Important long-term studies.- 4 The human organism - a gigantic chemical factory.- 5 Our food - the energy carriers.- 6 The production of energy.- 7 The production of energy when there is a lack of food.- 8 Energy consumption I - basal metabolic rate.- 9 Energy consumption II - heat production.- 10 Energy consumption III - power metabolic rate.- 11 Physical activity level.- 12 The control of energy turnover in the brain.- 13 The control of energy turnover by bodily hormones.- 14 The control of energy metabolism - 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. 22 Trace elements.- 23 Vitamins.- 24 The vitamin D3 hormone.- 25 Secondary plant compounds.- 26 Dietary fibre.- 27 Antioxidants.- 28 Influence of diet on immunity.- 29 Functional foods.- 30 Chemistry in plant foods.- 31 Plant toxins in natural foods.- 32 Additives in our food.- 33 Flavour enhancers.- 34 Food intolerances.- 35 Food hygiene.- 36 The gut microbiome.- II.- 37 Health hazards of heating food I.- 38 Health hazards of heating food II.- 39 Ethanol - small molecule, powerful poison.- 40 General dietary recommendations for healthy people.- 41 The recommended drinking amounts.- 42 Evolution fattening its children.- 43 Fat distribution patterns, their measures and dementia risk.- 44 Adipose tissue as a synthesis site for hormones and messenger substances.- 45 Why obesity can lead to type 2 diabetes.- 46 Glycaemic index and glycaemic load.- 47 Obesity and disease risk.- 48 Obesity and mortality risk.- 49 Intentional weight loss.- 50 Special features of diets.- 51 Eating disorders.- 52 Vegan diets.- 53 Nutrigenomics.- III Exercise.- 54 No sports ?.- 55 The paramount position of endurance.- 56 Endurance sports and the heart.- 57 Endurance sports and the heart rate.- 58 Endurance sports and the large vessels.- 59 Endurance sports and the capillaries.- 60 Endurance sports and blood pressure.- 61 Endurance sports and the lungs.- 62 Endurance sports and the brain.- 63 Endurance sport and the adipose tissue.- 64 Endurance sport and hormones.- 65 Performance metabolism and the adrenaline effect.- 66 Performance metabolism and the insulin effect.- 67 Energy optimisation for high performance requirements.- 68 Endurance sport and immunity.- 69 Moderate endurance sport and non-specific immune defence.- 70 Performance sport and non-specific immune defence.- 71 Sport and optimisation of the immune defence.- 72 The immunology of the overload syndrome.- 73 Endurance sport and tumour immunology.- 74 Endurance sport as a rehabilitation measure in cancer.- 75 Speed of energy release I - aerobic muscle endurance.- IV.- 76 Speed of energy release II - anaerobic muscle endurance.- 77 The myth of fat burning without effort.- 78 Endurance sport and temperature regulation.- 79 The biomechanics of running.- 80 Running shoe requirements.- 81 Sport and the skeleton.- 82 Constant bone renewal.- 83 Osteoporosis.- 84 Strength training.- 85 Possible muscle loads.- 86 Increasing strength endurance.- 87Gain in weight due to muscle loss.- 88 Muscular imbalances.- 89 Precautions in strength training.- 90 Flexibility exercises.- 91 Balance training.- 92 Those who sit a lot are dead longer.- 93 "Sport is murder" or sudden cardiac death.- 4 Sport injuries and pain defence.- 95 Muscle soreness.- 96 Sports medicine screening.- 97 Sport and air pollution - particulate matter.- 98 Sport and air pollution - ozone.- 99 Sleep and health.- 100 Tobacco or health.- V Appendix.- Summary.- Brief medical glossary.- Index of search terms.- Ranking of the world's 50 most prestigious universities.- Impact factors (2016).- Literature.