Immunsystem unterstützen

Themen: Vitamin D und Immunfunktion, Schlaf und Infektanfälligkeit, Zink und Immunsystem, Vitamin C und Immunfunktion, moderate Bewegung und Immunfunktion, Vitamin-D-Versorgung in Europa.

Martineau, A. R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583. https://doi.org/10.1136/bmj.i6583

Prather, A. A., et al. (2015). Behaviorally assessed sleep and susceptibility to the common cold. Sleep, 38(9), 1353–1359.

Wessels, I., et al. (2017). Zinc as a gatekeeper of immune function. Nutrients, 9(12), 1286.

Carr, A. C., et al. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

Nieman, D. C., et al. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201–217.

Cashman, K. D., et al. (2016). Vitamin D deficiency in Europe: pandemic? The American Journal of Clinical Nutrition, 103(4), 1033–1044.

Den Körper auf Schlaf vorbereiten

Themen: Abendliches Raumlicht und Melatoninunterdrückung, bildschirmbasiertes Licht am Abend und Einschlafen, Kohlenhydrate am Abend und Einschlafzeit.

Gooley, J. J., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472.

Chang, A.-M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112

Afaghi, A., et al. (2007). High-glycemic-index carbohydrate meals shorten sleep onset. The American Journal of Clinical Nutrition, 85(2), 426–430.

Auf den Schlaf einstimmen

Themen: Aufschreiben von Gedanken vor dem Schlafen und Einschlafen, Melatonin bei Einschlafproblemen.

Scullin, M. K., et al. (2018). The effects of bedtime writing on difficulty falling asleep: a polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General, 147(1), 139–146.

Ferracioli-Oda, E., et al. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLOS ONE, 8(5), e63773.

Schlafenszeit

Themen: Schlafdauer und Sterblichkeit, Schlafdauer und Typ-2-Diabetes-Risiko, Schlafregelmäßigkeit und Sterblichkeit, empfohlene Schlafdauer, genetische Einflüsse auf den Chronotyp.

Cappuccio, F. P., et al. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep, 33(5), 585–592.

Cappuccio, F. P., et al. (2010). Quantity and quality of sleep and incidence of type 2 diabetes: a systematic review and meta-analysis. Diabetes Care, 33(2), 414–420.

Windred, D. P., et al. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study. Sleep, 47(1), zsad253. https://doi.org/10.1093/sleep/zsad253

Hirshkowitz, M., et al. (2015). National Sleep Foundation's updated sleep duration recommendations. Sleep Health, 1(4), 233–243.

Jones, S. E., et al. (2019). Genome-wide association analyses of chronotype in 697,828 individuals provides insights into circadian rhythms. Nature Communications, 10(1), 343.

Schlafumgebung

Themen: Nächtliche Lichtexposition und Herz-Kreislauf-/Stoffwechselfunktion, Umgebungslärm und Schlaf.

Mason, I. C., et al. (2022). Light exposure during sleep impairs cardiometabolic function. Proceedings of the National Academy of Sciences, 119(12), e2113290119. https://doi.org/10.1073/pnas.2113290119

Basner, M., et al. (2014). Auditory and non-auditory effects of noise on health. The Lancet, 383(9925), 1325–1332.

Einschlafen

Themen: Langsame, verlängerte Ausatmung und Entspannung, zyklisches Seufzen und Erregungsregulation.

Zaccaro, A., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.

Nächtliche Unruhe

Themen: Kognitive Verhaltenstherapie bei Insomnie (CBT-I), Koffein-Timing und Schlaf.

Trauer, J. M., et al. (2015). Cognitive behavioral therapy for chronic insomnia: a systematic review and meta-analysis. Annals of Internal Medicine, 163(3), 191–204.

Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200.

Nächtliche Raumhitze

Themen: Körperkerntemperatur und Tiefschlaf, warmes Baden vor dem Schlaf und Schlafqualität, Wärmeabgabe über die Extremitäten, Raumtemperatur und Schlaf.

Haghayegh, S., et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135.

Kräuchi, K., et al. (1999). Warm feet promote the rapid onset of sleep. Nature, 401(6748), 36–37.

Okamoto-Mizuno, K., et al. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.

Aufwachen & in den Tag starten

Themen: Morgenlicht und Synchronisation der inneren Uhr, Cortisol-Aufwachreaktion.

Wright, K. P., et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.

Clow, A., et al. (2010). The cortisol awakening response: more than a measure of HPA axis function. Neuroscience & Biobehavioral Reviews, 35(1), 97–103.

In den Tag starten – Fokus

Themen: Dankbarkeitsübungen und Wohlbefinden, kurze Achtsamkeitsübungen und Stress.

Choi, H., et al. (2025). A meta-analysis of the effectiveness of gratitude interventions on well-being across cultures. Proceedings of the National Academy of Sciences, 122(28), e2425193122.

Sparacio, A., et al. (2024). Self-administered mindfulness interventions reduce stress in a large, randomized controlled multi-site study. Nature Human Behaviour, 8(9), 1716–1725.

In den Tag starten – Energie-Boost

Themen: Kälteexposition und Wohlbefinden, Kaltwasser und Noradrenalin, willentliche Atmung und Sympathikusaktivierung.

Buijze, G. A., et al. (2016). The effect of cold showering on health and work: a randomized controlled trial. PLOS ONE, 11(9), e0161749.

Šrámek, P., et al. (2000). Human physiological responses to immersion into water of different temperatures. European Journal of Applied Physiology, 81(5), 436–442.

Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384. https://doi.org/10.1073/pnas.1322174111

Powernap

Themen: Kurzschlaf-Dauer und Erholung, kognitive Effekte von Nickerchen, Koffein kombiniert mit Kurzschlaf.

Brooks, A., et al. (2006). A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep, 29(6), 831–840.

Lovato, N., et al. (2010). The effects of napping on cognitive functioning. Progress in Brain Research, 185, 155–166.

Reyner, L. A., et al. (1997). Suppression of sleepiness in drivers: combination of caffeine and a short nap. Psychophysiology, 34(6), 721–725.

Schlaf-Wach-Rhythmus

Themen: Licht als Haupttaktgeber der inneren Uhr, Morgenlicht und Entrainment, Licht am Abend und innere Uhr.

Czeisler, C. A., et al. (1986). Bright light resets the human circadian pacemaker independent of the timing of the sleep-wake cycle. Science, 233(4764), 667–671.

Wright, K. P., et al. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558.

Blume, C., et al. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156.

Jetlag minimieren

Themen: Melatonin bei Jetlag, Lichtexposition und Phasenverschiebung der inneren Uhr.

Herxheimer, A., et al. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews, (2), CD001520.

Eastman, C. I., et al. (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241–255.

Zeitbasierte Ernährung

Themen: Zeitlich begrenztes Essen (Time-Restricted Eating) und Insulinsensitivität, intermittierendes Fasten und Stoffwechsel.

Sutton, E. F., et al. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metabolism, 27(6), 1212–1221.

de Cabo, R., et al. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136

Ausgewogene Ernährung

Themen: Ballaststoffzufuhr und Gesundheit/Sterblichkeit, fermentierte Lebensmittel und Mikrobiom-Vielfalt, Ballaststoffe und Blutzuckerregulation.

Reynolds, A., et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9

Wastyk, H. C., et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.

Weickert, M. O., et al. (2018). Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. The Journal of Nutrition, 148(1), 7–12.

Hochwertige Lebensmittel

Themen: Ökologischer Anbau, Antioxidantien und Pestizidrückstände; Entfernen von Pestizidrückständen durch Waschen.

Barański, M., et al. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. British Journal of Nutrition, 112(5), 794–811. https://doi.org/10.1017/S0007114514001366

Smith-Spangler, C., et al. (2012). Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 157(5), 348–366. https://doi.org/10.7326/0003-4819-157-5-201209040-00007

Średnicka-Tober, D., et al. (2016). Higher PUFA and n-3 PUFA, conjugated linoleic acid, α-tocopherol and iron, but lower iodine and selenium concentrations in organic milk: a systematic literature review and meta- and redundancy analyses. British Journal of Nutrition, 115(6), 1043–1060. https://doi.org/10.1017/S0007114516000349

Wang, C., et al. (2024). Mycotoxin contamination in organic and conventional cereal grain and products: a systematic literature review and meta-analysis. Comprehensive Reviews in Food Science and Food Safety, 23(3), e13363. https://doi.org/10.1111/1541-4337.13363

Chemische und Veterinäruntersuchungsämter Baden-Württemberg (2025). Ökomonitoring Baden-Württemberg, Jahresbericht 2024. Untersuchungsprogramm für Lebensmittel aus ökologischem Landbau.

Fairweather-Tait, S. J., et al. (2011). Selenium in human health and disease. Antioxidants & Redox Signaling, 14(7), 1337–1383. https://doi.org/10.1089/ars.2010.3275

Zimmermann, M. B. (2009). Iodine deficiency. Endocrine Reviews, 30(4), 376–408. https://doi.org/10.1210/er.2009-0011

Yang, T., et al. (2017). Effectiveness of commercial and homemade washing agents in removing pesticide residues on and in apples. Journal of Agricultural and Food Chemistry, 65(44), 9744–9752.

Frische Lebensmittel

Themen: Lagerung und Nährstoffgehalt frischer Lebensmittel (u. a. Vitamin C).

Rickman, J. C., et al. (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture, 87(6), 930–944.

Proteinzufuhr

Themen: Proteinbedarf für Muskelaufbau und Kraft, Proteinbedarf im Alter, Gesamtproteinmenge und Verteilung.

Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.

Bauer, J., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559.

Phillips, S. M., et al. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(Suppl. 1), S29–S38.

Wasser trinken

Themen: Leichter Flüssigkeitsmangel und kognitive Leistung/Stimmung.

Ganio, M. S., et al. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535–1543.

Armstrong, L. E., et al. (2012). Mild dehydration affects mood in healthy young women. The Journal of Nutrition, 142(2), 382–388.

Grundprinzipien der Lebensmittelwahl

Themen: Pflanzenvielfalt und Mikrobiom-Diversität, Obst- und Gemüseverzehr und Sterblichkeit.

McDonald, D., et al. (2018). American Gut: an open platform for citizen science microbiome research. mSystems, 3(3), e00031-18. https://doi.org/10.1128/mSystems.00031-18

Aune, D., et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029–1056.

Antioxidative Ernährung

Themen: Kurkuma/Curcumin und Entzündung, Ballaststoffe/kurzkettige Fettsäuren und Entzündungsregulation.

Hewlings, S. J., et al. (2017). Curcumin: a review of its effects on human health. Foods, 6(10), 92.

Dalile, B., et al. (2019). The role of short-chain fatty acids in microbiota-gut-brain communication. Nature Reviews Gastroenterology & Hepatology, 16(8), 461–478.

Essenszeiten

Themen: Essenszeitpunkt und -frequenz und kardiometabolische Gesundheit, Unregelmäßigkeit der Nahrungsaufnahme und Stoffwechsel.

St-Onge, M.-P., et al. (2017). Meal timing and frequency: implications for cardiovascular disease prevention: a scientific statement from the American Heart Association. Circulation, 135(9), e96–e121.

Pot, G. K., et al. (2014). Irregularity of energy intake at meals: prospective associations with the metabolic syndrome in adults of the 1946 British birth cohort. British Journal of Nutrition, 111(12), 2020–2026.

Essensreihenfolge

Themen: Essensreihenfolge und postprandiale Glukose, Essig und Blutzuckerantwort, Spaziergang nach dem Essen und Glukose.

Shukla, A. P., et al. (2015). Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care, 38(7), e98–e99.

Johnston, C. S., et al. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care, 27(1), 281–282.

Reynolds, A. N., et al. (2016). Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia, 59(12), 2572–2578. https://doi.org/10.1007/s00125-016-4085-2

Achtsames Essen

Themen: Essgeschwindigkeit und Nahrungsaufnahme/Sättigung, Aufmerksamkeit beim Essen und Nahrungsaufnahme, Kauintensität und Appetit.

Robinson, E., et al. (2014). A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. The American Journal of Clinical Nutrition, 100(1), 123–151.

Robinson, E., et al. (2013). Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American Journal of Clinical Nutrition, 97(4), 728–742.

Miquel-Kergoat, S., et al. (2015). Effects of chewing on appetite, food intake and gut hormones: a systematic review and meta-analysis. Physiology & Behavior, 151, 88–96.

Verlust des natürlichen Hungergefühls

Themen: Stress und Appetit-/Essverhalten, Protein und Sättigung.

Adam, T. C., et al. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), 449–458.

Weigle, D. S., et al. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41–48.

Heißhunger reduzieren

Themen: Postprandiale Glukoseabfälle und Appetit, Schlafmangel und Hungerhormone.

Wyatt, P., et al. (2021). Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nature Metabolism, 3(4), 523–529. https://doi.org/10.1038/s42255-021-00383-x

Spiegel, K., et al. (2004). Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846–850.

Essensmenge kontrollieren

Themen: Portionsgröße und Energieaufnahme.

Rolls, B. J., et al. (2002). Portion size of food affects energy intake in normal-weight and overweight men and women. The American Journal of Clinical Nutrition, 76(6), 1207–1213.

Zlatevska, N., et al. (2014). Sizing up the effect of portion size on consumption: a meta-analytic review. Journal of Marketing, 78(3), 140–154.

Mittagstief

Themen: Mittägliches Leistungstief (circadianer Rhythmus), Innenraum-CO₂ und Belüftung und kognitive Leistung, Spaziergang nach dem Essen und Glukose.

Monk, T. H. (2005). The post-lunch dip in performance. Clinics in Sports Medicine, 24(2), e15–e23.

Allen, J. G., et al. (2016). Associations of cognitive function scores with carbon dioxide, ventilation, and volatile organic compound exposures in office workers: a controlled exposure study of green and conventional office environments. Environmental Health Perspectives, 124(6), 805–812.

Reynolds, A. N., et al. (2016). Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia, 59(12), 2572–2578. https://doi.org/10.1007/s00125-016-4085-2

Pflanzliche Lebensmittel richtig zubereiten

Themen: Antinährstoffe und Zubereitungsmethoden (Einweichen, Keimen, Fermentieren, Erhitzen), Fett und Aufnahme fettlöslicher Carotinoide.

Gupta, R. K., et al. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676–684.

Samtiya, M., et al. (2020). Plant food anti-nutritional factors and their reduction strategies: an overview. Food Production, Processing and Nutrition, 2, 6.

Brown, M. J., et al. (2004). Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. The American Journal of Clinical Nutrition, 80(2), 396–403.

Lebensmittel clever kombinieren

Themen: Vitamin C und Eisenaufnahme, Piperin (schwarzer Pfeffer) und Curcumin-Bioverfügbarkeit, pflanzliche Proteinkombinationen.

Teucher, B., et al. (2004). Enhancers of iron absorption: ascorbic acid and other organic acids. International Journal for Vitamin and Nutrition Research, 74(6), 403–419.

Shoba, G., et al. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356.

Young, V. R., et al. (1994). Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition, 59(5), 1203S–1212S.

DNA-Analyse

Themen: CYP1A2-Genotyp und Koffeinstoffwechsel, MTHFR und Folatstoffwechsel, polygene Risikoscores, personalisierte Ernährungsberatung (Studienlage).

Cornelis, M. C., et al. (2006). Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA, 295(10), 1135–1141. https://doi.org/10.1001/jama.295.10.1135

Liew, S.-C., et al. (2015). Methylenetetrahydrofolate reductase (MTHFR) C677T polymorphism: epidemiology, metabolism and the associated diseases. European Journal of Medical Genetics, 58(1), 1–10.

Torkamani, A., et al. (2018). The personal and clinical utility of polygenic risk scores. Nature Reviews Genetics, 19(9), 581–590.

Celis-Morales, C., et al. (2017). Effect of personalized nutrition on health-related behaviour change: evidence from the Food4Me European randomized controlled trial. International Journal of Epidemiology, 46(2), 578–588.

Gendaten mit Biomarkern kombinieren

Themen: hs-CRP und kardiovaskuläres Risiko, Omega-3-Index und Herzgesundheit, personalisierte Glukosevorhersage durch Mikrobiom.

Ridker, P. M. (2003). Clinical application of C-reactive protein for cardiovascular disease detection and prevention. Circulation, 107(3), 363–369.

Harris, W. S., et al. (2004). The omega-3 index: a new risk factor for death from coronary heart disease? Preventive Medicine, 39(1), 212–220.

Zeevi, D., et al. (2015). Personalized nutrition by prediction of glycemic responses. Cell, 163(5), 1079–1094. https://doi.org/10.1016/j.cell.2015.11.001