Food

Day of Healthy Food

5. March 2018 von Redaktion Leave a Comment

Hints for healthy and pleasurable eating

The action “Day of Healthy Food” takes place on March 7^th, 2018, for the 21^st time. Goal of this action is to draw attention to the importance of a balanced and healthy food intake. This year’s motto is “Eat and drink pleasurably”. New eating habits support weight stabilization, relieve the strain on the cardiovascular system, improve sleep and prevent secondary diseases due to an unhealthy nutrition.

Already slight changes in your eating habits will positively influence your health and well-being. Try it out and start into a healthier life!

#1 Enjoy your meal

Use fresh ingredients to prepare a healthy meal. Calmly sit down at the table and enjoy your meal. A regular food intake makes sense; be it three bigger meals or five smaller ones. Take your time and chew well! This makes digestion a lot easier. In case you are eating sweets – do so without remorse. Feeling guilty only releases stress hormones – and these inhibit fat burning.

#2 Indulge in food diversity

For providing your body with all vital macro- and micronutrients, a varied diet is important. Main components should be low-energy and nutritious foods like whole-grain products and vegetables. They are free from cholesterol, have a high content of fibers as well as many minerals, vitamins and secondary phytochemicals.

#3 Prefer unprocessed foods

Most of the time, industrially produced foods contain too much salt and unhealthy fats. They are full of sugar, artificial colorings, preservatives and flavorings. These substances are harmful for our body. Therefore, choose fresh, untreated and seasonal food.

# 4 Fruits and vegetables five times a day

Eat fresh fruits and vegetables a couple of times per day. The physical and mental well-being especially benefits from the vitamins and fibers. Furthermore, fibers support digestion, provide a longer feeling of saturation, prevent from diseases like diabetes, nourish intestinal bacteria. Therefore, they also support the immune-system.

# 5 Moderately consume food of animal origin

Food of animal origin may complement your meal but should not be main component of it. Meat and diaries supply minerals like calcium and iron as well as proteins. But, there are alternatives like nuts, quinoa, buckwheat and hemp that provide these essentials as well.

When consuming food of animal origin the quality is decisive, too. Avoid any products from factory farming. Here, too, prefer unprocessed goods. Industrially produced sausages contain a lot of salt and unhealthy fats.

Fish, especially salmon, herring and mackerel contain vital omega-3 fatty acids. Per week, eat once or twice fish (from sustainable sources). Or take high-quality fish oil capsules.

# 6 Avoid sugar

Consume sugary food and beverages only in small amounts or – better – completely avoid them. They provide “empty calories”, meaning they contain no nutrients. Furthermore, sugar intake leads to a short term high increase of blood sugar and so increases insulin release. Soon, the blood sugar decreases below the initial level. The consequence: ravenous appetite.

# 7 Eat potatoes, grain products and nuts

Whole-grain products and potatoes contain complex carbohydrates, fibers, important vitamins and minerals. Nuts provide healthy fats, proteins and fibers. Furthermore, they contain numerous important minerals as well as B- and E-vitamins.

# 8 Drink sufficiently

All body cells need fluids. Without a sufficient water intake, the metabolic processes don’t work optimally, the performance decreases, toxins accumulate, ageing processes are promoted and so on. Several factors like sweating or physical activity influence the amount of water needed. As a rule of thumb, adults need 1.5 l of unsweetened fluids. Suitable beverages are water, unsweetened herbal teas and juices.

Imagesource: @deathtostockphoto

Restful sleep in spite of hay fever

19. April 2017 von Redaktion Leave a Comment

Outside, the first flowers and trees are blooming. But, the awakening of nature has a side effect: pollen. For allergy sufferer, the first pollen count cares for hay fever. The nose itches and is clogged, they eyes are swollen. In worst case, even shortness of breath is possible. Mind a few things, and you still will find rest and sleep.

Restful sleep in spite of hay fever

Avoid histamine containing food: Our body releases histamine to fight the proteins in the pollen. This leads to symptoms like watery eyes, irritated mucous membranes and coughing attacks. Therefore, allergy sufferers best avoid histamine containing food during pollen season. Hard cheese, nuts, wheat, tuna, tomatoes and smoked things contain histamine. Better eat fresh fruits and vegetables. Instead of wheat, take spelt, oat, millet, amaranth and quinoa. Food rich in zinc, selenium, magnesium and vitamin C weaken the symptoms. Walnuts, for example, not only contain magnesium but also the amino-acid tryptophan. Tryptophan is sleep supporting what makes walnuts a perfect evening snack. In addition to a proper nutrition, people concerned should care for sufficient fluid intake. Drinking fresh water keeps your mucous membranes moist. This effectively protects from bacteria and viruses.

Wash your hair and change your clothes: During daytime, pollen and farina easily set in the hair. Therefore it is advisable to wash your hair before going to bed. Like this, your pillow remains pollen-free and neither your eyes nor your nose are additionally irritated during the night. Don’t take off your clothes in the bedroom.

Comfortable room climate: A comfortable room climate cares for healthy sleep. Therefore, it is important to have sufficient fresh air in the bedroom. But, during pollen season air your room only late in the evening. A filter in front of the window helps to keep the pollen from your bedroom.

Swimming instead of jogging: Avoid jogging after work and better go for a swim. The humid air has a calming effect on your mucous membranes.

Imagesource: @fotolia

Iron deficiency #2

27. February 2017 von Redaktion Leave a Comment

Group of persons with increased need for iron

In certain situations or stages of life there is an increased need for iron:

Women during pregnancy and breastfeeding period

Due to the growth and development of the baby, the increase of the blood volume as well as the supply of the placenta and the umbilical cord, the need for iron increases six-fold during pregnancy. For optimal development of the baby’s brain, its nervous system and its blood formation supply with all essential nutrients (including iron) is important. Therefore, iron deficiency with pregnant women is very common.

Also, during breastfeeding the need for iron is increased. Especially the first time after birth breast milk provides the baby with the antibodies needed. When an iron deficiency arises during this phase it is possible that the mother is suffering under postpartum depressions.

But, lack of iron also might negatively influence the child’s development. Lack of iron can trigger a miscarriage, can retard growth or cause a lower birth weight. Furthermore, because of the mother’s lack of iron the baby possibly is more prone for illnesses.

Adolescents

During growth phase, adolescents have an increased need for iron and nutrients. Compared to adults, the need is about twice as high, on an average. Additionally, with girls, heavy menstrual bleedings may lead to iron deficiency.

Competitive athletes

Due to the increased muscle activity and sweating amateur athletes as well as competitive athletes have an increased need for iron. In case the person has a diet low in meat the risk of iron deficiency additionally increases.
Furthermore, intense training stress leads to a decreased resistance against infects and a chronic inflammatory state can arise. This counteracts iron absorption from food.

In iron deficiency #3 you will find more situations leading to iron deficiency.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @fotolia

The effect of food quality on our sleep

15. July 2016 von Redaktion Leave a Comment

It is generally known that sleep is important for our health. But, not only sleep duration, sleeping quality is playing a significant role, too. About 40 % of the population complain of having a “non-restful sleep”, further 40 % already suffer under chronical sleep disturbances.

The causes for disturbances to fall asleep resp. to sleep through are manifold. Often, sleep disturbances are connected with stress in everyday life. Scientists of the Columbia University Medical Center, New York, have carried out a study about the connection of sleeping quality and nutrition.

The quality is decisive

The study proved assumed results from former studies. And it further revealed that certain foods like whole-meal-products and a high-fiber diet positively influence sleep. According to the scientists, a high-fiber diet enhances the actual time spent in deep sleep. On the other hand, deep sleep is impaired when eating a high percentage of saturated fats.

Dr. Marie-Pierre St-Onge emphasizes that the most important finding of the study is the fact that the quality of our food is influencing the quality of our sleep. A single day with increased fat-intake is enough to verifiably influence the sleeping parameter, so St-Onge.

In the course of the study, 26 normal-weight participants, average age 35 years, were examined. The participants spent five days in a sleeping laboratory, nine hours in bed per day. On an average, they slept for seven hours and 35 minutes per night. When a nutritionist selected the meals the participants were able to fall asleep faster. The meals chosen by the nutritionist based on fewer saturated fat-acids and more proteins than the meals the participants were allowed to choose themselves. When eating the given meals, the participants only needed 17 minutes to fall asleep, after consuming the personally chosen meals the participants needed 29 minutes longer to fall asleep, on an average.

Connection sports, nutrition and health

According to Dr. Nathaniel Watson, president of the “American Academy of Sleep Medicine”, the study proves the fact that nutrition and sleep belong to a healthy lifestyle. For an optimal health it is essential to eat healthy and to regularly exercise. Sleep disturbances can have a negative effect on our health and lead to high-blood pressure, cardiovascular diseases and diabetes, for example. The finding that the quality of our food is influencing the quality of our sleep therefor has a big importance for our health, so Watson.

According to the study, nutritional recommendations might support improvement of sleep and sleeping quality of people suffering under sleep disturbances. But, further studies are necessary to clarify the connection of nutrition and sleep.

The results have been published in the “Journal of Clinical Sleep Medicine”.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

image source: @deathtothestock

Foodstuff supporting a restful sleep

4. July 2016 von Redaktion Leave a Comment

Hearty food eaten at night might deprive from sleep. Learn more about foodstuff that supports healthy and restful sleep in this article. Also, read which meals you’d better avoid before going to bed.

These foodstuff support sleep:

Light soups
Whole-meal-products, pulses
Poultry or fish
Certain vegetables and fruits

Whole-meal-products, pulses

Magnesium deficiency might cause lack of sleep. Many whole-meal-products and pulses are rich in magnesium and therewith support restful sleep. These include bulgur, millet, barley and chickpeas.

Leaf vegetables

Many leaf vegetables contain folate that favor healthy sleep. Frequent intake of cabbage or spinach, for example, are effective against chronical tiredness.

Vegetables and fruits

Vegetables and fruits are not fatty, they contain the natural sweetener fructose as well as magnesium and provide essential vitamins. Especially magnesium calms nerves and contributes to relaxation of the mind. This in turn enhances healthy sleep. Vitamin B6, too, is sleep-enhancing. Different vegetables and fruits like potatoes, beans, cabbage, spinach, lentils, bananas, apples and avocados contain B6.

Avoid the following in the evening:

Coffee, black tea, green tea
Caffeine-containing beverages
Sugary and salty snacks
Fatty and opulent meals
Gherkins
Mature cheeses like camembert, Gouda, mozzarella
Liver
Different sausages
Salted, smoked or preserved fish
Citrus fruits
Crudités
Hot meals

Citrus fruits are rich in vitamin C and therefore are stimulating and motivating. Furthermore, oranges, peaches, pineapples and mandarins contain a lot of acid which may cause nighttime indigestion and consequently disturb restful sleep.

Conclusion: You don’t have to starve before going to bed. An empty stomach, too, might lead to non-restful sleep. A light and selected diet may support restful and healthy sleep, on the other hand.

Receive further information at no charge in the sleep-healthy-guidebook “sleep yourself young, fit and successful”.

Hot, hotter, extra hot – spicy food for dinner and good sleep

17. June 2016 von Redaktion Leave a Comment

A full stomach is not only hindering learning, it is also bad for swimming and, yes, sleeping. Our nutrition directly influences our sleep. Not only heavy foods for dinner or a too late dinner-time may lead to sleeping problems, spicy food as well. If you love strong and pungent spices better have them for lunch.

Australian biochemistry scientists of the University of Tasmania have noticed that spicy food has a negative effect on the sleep of their study-participants. In case that the test persons ate hot food like mustard or tabasco for dinner they suffered under problems to fall asleep and their sleep in total was lighter.

Hence, the conclusion is easy: if you wish a calm and good sleep, than better avoid spicy food in the evening. Spices are able to have a negative effect on our bed rest. Pungency stimulates our digestive tract and consequently is able to deprive us from sleep. Also, the thermal effect of spicy food has to be considered. Everyone who ever has tasted spicy Mexican or Indian food knows the side effect “inner heat”. Hot spices have a strongly heating effect on our body. Since our body tries to balance this “inner heat” and has to work at night instead of being able to relax, symptoms like internal unrest, problems to fall asleep and sleeping through problems will be enhanced.

Therefore, experts advice that especially people suffering under problems to fall asleep should avoid spicy food five hours before going to bed.

Following foodstuffs positively influence your sleep:

Warm milk with honey supports falling asleep and has a calming effect on our body. It favors muscle relaxation and counteracts nervous tension.
Almonds and cinnamon support melatonin production. Therefore add some almonds and cinnamon to your honey milk.
A proper herbal mixture has astonishing effects. For centuries, the effectiveness of some plants has been known and are scientifically proven meanwhile. Melissa, valerian, hops, lavender, passion flower, St. John’s wort and kava-kava (piper methysticum) have a soporific and calming effect. Also, they stabilize mood and nerves.
Foods with a high share of the amino acid tryptophan like avocado and banana create sleepiness.

Image source: @deathtothestockphoto