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Tag: nutrition

Eating Late At Night – How Unhealthy Is It Really?

Written by Margit Rüdiger on . No Comments on Eating Late At Night – How Unhealthy Is It Really?

Eating late at night is a health issue that is also the subject of controversial scientific debate. What is the current study situation and what do hormone balance and weight have to do with eating late at night? For many people, eating late at night has something to do with their own personal lifestyle. We all know the saying “Eat breakfast like an emperor, lunch like a king and dinner like a beggar”. But that doesn’t work for everyone and often doesn’t fit in with many people’s everyday lives and jobs. In addition, having dinner with friends or cooking and then eating with the whole family is a popular and important social activity. Regardless of why people prefer to dine out in the evening, one fact remains: Many people eat the majority of their daily food intake in the evening. Does eating late at night make you fat and sick? According to numerous studies, eating late at night is bad for your health and your weight. It has been shown, for example, that symptoms such as heartburn and reflux verschlimmern can increase if you have eaten a large meal three hours before going to bed. Sleep disorders can also be promoted if the last meal was only one to three hours ago. An American study from 2019 found that people who ate around 100 calories more than others in the two hours before going to bed had an 80 percent higher risk of obesity. Similar study results come from Sweden and Japan. An English study examined blood sugar and fat levels in people who regularly snack after 9 pm. It showed that they had an increased risk of diabetes. Nevertheless, this does not prove that eating late at night always ends up on your hips. Factors such as genetics, exercise and sleep must also be taken into account. However, the increasing evidence that the timing of food intake can have a direct impact on health should not be ignored. Hormones appear to play a major role in this. Eating late seems to throw them off kilter. Hormones are going crazy This is shown by a study carried out on 16 overweight or obese male and female adults.They were closely monitored in a laboratory for 12 days in terms of meals, exercise and sleep. They all followed different eating schedules for six days: one group ate breakfast shortly after waking up, ate at lunchtime and then in the early evening.… weiterlesen

Vitamin Supplements – The Best Time To Take Them

Written by Margit Rüdiger on . No Comments on Vitamin Supplements – The Best Time To Take Them

Vitamin supplements are now part of many people’s everyday diet. More than two thirds of people in Germany take food supplements every week. But you should know which vitamins or multivitamins are best to take and when, and which substances are incompatible. Vitamin supplements are on everyone’s lips and are being consumed more and more regularly. According to Statista, vitamins (61 percent) and minerals (36 percent) are the most widely used in Germany. They are followed by proteins, which are taken by one in four of the study participants. Only 23% still rely on their food to provide them with the nutrients they need every day. The revenue generated in the Vitamins & Minerals market market worldwide in 2024 amounts to a staggering US$31.93bn. When comparing revenue on a global scale, it is evident that the highest amount is generated in China, reaching US$5,328.00m in 2024. To put this into perspective, in 2024, the per person revenue in the Vitamins & Minerals market stands at US$4.12 worldwide. A stressful lifestyle, genetic variations, age and the current phase of life, such as pregnancy, may make it necessary to take vitamin supplements. However, anyone who does not meet their vitamin and mineral requirements through their normal diet should consult their doctor before taking vitamins or similar supplements. Under no circumstances should vitamin supplements replace a balanced diet. At best, they can supplement missing nutrients. Vitamin supplements – which ones for whom? Pregnant women, for example, need folic acid and iron. An iron supplement may also be necessary during menstruation. Vegetarians and vegans often have a B12 deficiency, older people need calcium and the majority of the population needs vitamin D, especially if they live in areas with little sunlight. Those who have little fruit and vegetables in their diet should also help with vitamin supplements. Multivitamins are very popular. These are food supplements that contain vitamins and minerals in varying amounts and in a dose that is recommended to support general health and to cover deficiencies in the diet. “The body absorbs vitamins and minerals from multivitamins in a similar way to food. The nutrients are broken down in the digestive tract and then absorbed into the bloodstream, where they are transported to different parts of the body to perform their functions,” says Dr. Jennifer Martin-Biggers, HUM Vizepräsidentin in Los Angeles. What should a multivitamin supplement contain? All B-complex vitamins are important. Trace elements such as zinc, selenium, iron and calcium as well as fat-soluble vitamins such as A, D and E are also beneficial.… weiterlesen

Check Your Diet: Health Starts On The Plate

Written by Vanessa Killmaier-Fischer on . No Comments on Check Your Diet: Health Starts On The Plate

A healthy diet or our daily food is more than just a source of energy. It is the key to your general well-being and health. A balanced diet plays a key role in our lives. It is the foundation of a healthy lifestyle. In this comprehensive article, supported by the expertise of renowned nutritionist Vanessa Killmaier-Fischer, we look at how a balanced nutrition can have a positive impact on our lives. From strengthening the immune system to improving mental health. The basics of a healthy eating: the 80/20 rule In order to incorporate a healthy nutrition into everyday life, it is crucial to understand the basic principles of a balanced diet. A key approach here is the 80/20 rule recommended by Killmaier-Fischer. This rule states that 80 percent of our diet should consist of healthy, nutrient-rich sources, while the remaining 20 percent leaves room for so-called ‘soul food’ – foods that may be less nutritious but are satisfying for our soul. This balance not only promotes physical health, but also mental well-being. Another important aspect is the optimal plate layout. The expert advises dividing the plate as follows: ¼ of the plate should consist of protein sources, about ⅛ of healthy fats. Carbohydrates, preferably in the form of whole grains, should take up about ¼ to ⅛ of the plate, while the rest should be filled with vegetables – the key to a nutrient-rich diet. This distribution ensures that the body receives all essential macro and micronutrients in the right proportions and forms the basis for a sustainable, healthy diet. Specific nutritional recommendations for different groups Our body’s needs vary depending on lifestyle, age and activity level. For athletes, for example, an adapted diet is essential to achieve optimum performance and support recovery. The focus here is on an increased calorie intake and an increased need for carbohydrates and protein. These macronutrients serve as essential sources of energy and as building blocks for muscle building. A balanced ratio of these macronutrients ensures sufficient energy during training and supports muscle recovery afterwards. In children and adolescents, proper nutrition is not only crucial for physical growth, but also influences cognitive development and social integration. A nutritious diet promotes the ability to concentrate and general performance at school and during leisure time. It also contributes to a healthy self-image and supports social integration by preventing obesity and the associated social exclusion.dert. Different nutritional recommendations apply for adults and especially for senior citizens.… weiterlesen