Fit and Healthy from 1 to 100 with Nutrition and Exercise

Dietger Mathias, studied chemistry and medicine in Berlin and Heidelberg, doctorate in both subjects, habilitation in medicine, one-year research stay at New York University with Severo Ochoa. Two years as a research assistant at the Hannover Medical School and 18 years at the University Hospital in Heidelberg. There also further training as a specialist in laboratory medicine/transfusion medicine. From 1992 to 2012, practising physician in Geesthacht and Berlin. Author of numerous non-fiction and specialist books on the subject of nutrition and exercise.

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.