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Cola is the number one bestseller among soft drinks. But what actually happens when you drink too much of it? Here we tell you what lemonade does to your body.

Coke accelerates weight gain

The high sugar content in the soft drink, along with its equally high calorie count, can increase weight gain. With almost 9 grams of sugar per 100 grams of cola and a calorie content of 40 kilocalories per 100 milliliters, cola is a real calorie bomb.

In addition, the drink lacks vitamins and minerals, which in combination with an unhealthy diet can quickly lead to obesity.

Phosphoric acid damages teeth and bones

The high sugar content not only leads to obesity, but also to bad teeth. Because the sweetener settles on the teeth and thus creates the ideal breeding ground for bacteria. But the phosphoric acid contained in the soft drink also attacks the tooth enamel – even in small quantities.

If phosphoric acid is consumed in excess, it can inhibit calcium absorption and thereby promote bone formation. Calcium is particularly important for bone structure, so a deficiency can lead to a decrease in bone density and thus promote osteoporosis.

Blemishes are inevitable

In addition to hormone fluctuations and stress, an unhealthy diet is the main trigger for skin blemishes. Foods in particular that cause blood sugar levels to rise sharply promote acne and pimples. With its high sugar content, cola is particularly beneficial for annoying skin blemishes.
In addition, excessive sugar consumption can also affect the formation of wrinkles.

sense of taste deteriorates

The sweetness of the drink also has a negative effect on your sense of taste. Regular consumption of cola can even dull your taste buds at worst. This can mean that you no longer recognize other tastes as well.

nervousness and cardiovascular disorders

In addition to sugar, the soft drink also contains a high proportion of caffeine. If you not only drink cola but also other caffeinated drinks such as coffee or tea every day, it can quickly become too much. Because: A high caffeine consumption can cause serious damage to your health. According to a recommendation by the German federal government, you should not drink more than four cups of coffee a day. This corresponds to around 350 milligrams of caffeine.

If you exceed this amount, it can increase the pulse, which can result in a faster heartbeat if you regularly consume too much. This not only increases the risk of insomnia and nervousness, but also cardiovascular disease. Because a faster heartbeat can damage your vessels, which can also calcify your arteries.

health

Fructose Intolerance: How To Recognize The First Symptoms – and What You Can Do

Fructose is found in fruits and vegetables, but it’s not always healthy for you. Fructose intolerance can lead to unpleasant symptoms. How can you treat these?

Do you like to eat fruit and vegetables and drink fruit juices? But do you often suffer from flatulence, abdominal pain, nausea or diarrhea afterwards? Then a so-called fructose intolerance or fructose intolerance could be the reason. Even if you don’t see it at first glance in the products, most foods contain more sugar than we would like. Fructose is found in numerous foods and at first glance an intolerance is not so easy to identify. Fructose intolerance is now affecting more and more people, with almost 40 percent of the western population now suffering from it.

What is fructose anyway?

Fruit sugar, also known as fructose/fructose, is found in numerous foods. It usually gives them their sweetness and is mainly found in fruit, fruit juices, jam, honey, some syrups and numerous finished products, but fructose is also found in table sugar, lemonade and sweets. It is absorbed in the small intestine via transport proteins and then reaches the liver via the bloodstream. Fructose provides no directly available energy and has no effect on insulin levels. However, our body is not at all dependent on fructose in terms of nutrition, which is why the human metabolism is overwhelmed by large quantities, only 25 to 50 grams can be used without any problems. The excess amount is always directed into the large intestine and can cause flatulence and abdominal pain there, even in healthy people. Fructose comes in different forms. Once in free form as a simple sugar (monosaccharide) in food, i.e. in fruit, vegetables, fruit juices and honey. Here it consists of a single sugar molecule. The simple sugars also include glucose, fructose and mucilage, but monosaccharides are also found in industrially manufactured drinks, sweets and finished products.

There is also fructose as a double sugar (disaccaride), with fructose together with glucose forming the usual household sugar, which is used very frequently and is contained in numerous foods and drinks. Disaccarides consist of two simple sugar molecules, including lactose, cane and beet sugar or malt sugar (maltose). This occurs when grain germinates and is contained in pasta, potatoes and beer, among other things.

Fructose also occurs as multiple sugars (polysaccharides). This consists of many fructose molecules firmly connected to one another, at least ten simple sugar molecules, such as inulin or the levan type, which is also found in small amounts in local vegetables such as asparagus, leeks, garlic or onions. Polysaccharides also include starch, dextrins, glycogen or roughage.

What is fructose intolerance?

There is talk of a food intolerance when, for example, fructose is simply not well tolerated. On the other hand, one speaks of an intolerance when the body cannot break down a certain substance properly because it lacks the necessary enzyme. Fructose intolerance is more widespread than intolerance. The intestines can only absorb limited amounts of fructose, but can metabolize it normally, and an enzyme deficiency can also play a role here. A disease is present when the body cannot process unusually small amounts (less than 25 grams) of fructose in the small intestine or when no fructose can be metabolized at all. Doctors also speak of a “hereditary fructose intolerance”.

In the mucous membrane of the small intestine there are small transport proteins (so-called GLUT) through which the nutrients from the interior of the intestine get into the blood. Fructose is also transported in this way, but the transport proteins can only absorb a limited amount of fructose. How much the body can ultimately transport is very individual. If the transport limit is reached, fructose enters the large intestine undigested. The bacteria that live there use them as energy suppliers and break down the sugar. This produces gases and short-chain fatty acids, which can trigger typical symptoms such as abdominal pain, flatulence or diarrhea. Some of the gases are also absorbed into the blood and exhaled through the lungs. A so-called breath test can measure the increase in the concentration of the gas in the breath and thus provide a possible diagnosis of fructose intolerance.

Another cause of fructose intolerance, in addition to a transport limit of the GLUTs, can also be too fast digestion, i.e. the chyme passes through the small intestine too quickly. There may also be too few transport proteins present or they may only be able to perform to a limited extent by nature. Gastrointestinal infections or even a chronic inflammatory bowel disease that attacks the intestinal wall, such as Crohn’s disease, can also trigger intolerance to fructose. Fructose intolerance is not curable, but by changing your diet, those affected can lead a largely symptom-free life.

Symptoms of fructose intolerance

In addition to abdominal pain, flatulence and diarrhea, other symptoms can occur that indicate fructose intolerance. However, a doctor should be consulted for final clarification. First, the symptoms of fructose intolerance depend on whether the condition is congenital or acquired. As already mentioned, congenital and inherited fructose intolerance is also called hereditary fructose intolerance and is rather rare. This type of intolerance is caused by a genetic enzyme defect that leads to an intolerance to foods containing fructose and sucrose. If left untreated, this defect can initially lead to hypoglycaemia, later to liver, eye and kidney damage. The hereditary fructose intolerance shows up early on, because the smallest traces of fructose are found in breast milk or in the follow-on milk powder. In addition to nausea and vomiting, headaches and concentration problems often occur, coagulation disorders and hypoglycaemia are further consequences of the innate intolerance. Feeling weak, sweating, dizziness, or seizures and fainting are also symptoms. Fructose should definitely be avoided here. Early detection of the chronic disease in combination with a fructose-free diet can alleviate the course.

There is also the so-called fructose malabsorption, the acquired fructose intolerance. This is a disorder of the glucose transporter GLUT 5, which disrupts the absorption of fructose in the small intestine and causes the sugar to reach the large intestine, where it is broken down by bacteria. A feeling of fullness, bloating and abdominal pain, especially in the lower abdomen, which escalate to cramps, can be the first signs of fructose malabsorption. In addition to audible stomach noises and nausea, diarrhea and/or a changed, mushy or slimy stool can also indicate an intolerance. Constipation, heartburn, acid regurgitation or even extreme tiredness, especially after eating, can also indicate an intolerance. A nutrient deficiency can also be a consequence of acquired fructose intolerance, since zinc or folic acid, for example, cannot be properly absorbed. This can lead to other symptoms such as hair loss, anemia or headaches. In addition to fructose intolerance, milk sugar intolerance (lactose intolerance) often develops. Furthermore, a fructose intolerance can probably even affect the psyche, here scientists suspect that the deficiency cannot produce enough serotonin, which can contribute to the development of depression, among other things.

In general, it can be said that the symptoms of fructose intolerance mainly occur when large amounts of fructose have been consumed. When exactly the symptoms appear and how long they last varies from person to person. They are usually intensified by an unfavorable composition of food, for example if the food contains a lot of fructose but little protein and fat. In general, it can be recommended to consume fructose together with glucose and to ensure a sensible intake, but here too there are no specific limit values for the intake of fructose in the event of fructose malabsorption.

What you can do about fructose intolerance

If you think you might have fructose intolerance, you should first consult your family doctor. They can carry out initial tests or refer you to specialists. There are several ways to diagnose fructose intolerance.

First, the medical history and the type of symptoms, their intensity and duration are queried. Another aspect is asking about nutrition and the daily menu. A physical examination is then carried out, the abdomen is palpated and listened to in order to be able to exclude unusual noises. This is often followed by a blood test and a fructose intolerance test, also known as the H2 breath test. The hydrogen breath test can be used to check whether the consumed fructose has reached the large intestine. Hydrogen is produced when the fructose is broken down by the bacteria in the large intestine. These tiny molecules then enter the blood and are exhaled through the lungs, which is why the hydrogen content in the breath can be determined. First, the doctor measures the basal value (initial value) for the hydrogen in the breathing air. To do this, you have to blow hard into a measuring device. A glass of water containing 25 grams of dissolved fructose is then drunk. Over the next two hours, the doctor measures the hydrogen content in the breath at regular intervals and records the values and symptoms. If the value rises to more than 20 ppm above the initial value once or twice in a row, this indicates a fructose intolerance. However, there is an exception here, as some people do not emit any hydrogen at all. In these people, the bacteria in the large intestine do not produce hydrogen when they break down sugar and the hydrogen breath test is negative, even though they are fructose intolerant. For clear clarification of this there is the so-called methane test, which measures methane in the breathing air, since in some people the intestinal bacteria do not convert fructose into hydrogen but into methane gas.

In order to get the most meaningful test result possible, you should not eat flatulent or sweet foods 24 hours before the test and only drink water, do not smoke, do not chew gum and do not exercise 12 hours before the test. The tests usually take place in the early morning. There are now also fructose intolerance tests that you can take at home, but you should note that these are hardly meaningful and the test samples usually cannot be stored properly.

Conclusion

Even if fructose intolerance is more common than you think, you should generally pay attention to a conscious and healthy diet. Fructose is not only contained in many finished products, the rather unhealthy compounds are often also found in diabetic or light products, where fructose is often used as a sweetener, which is why special attention should be paid here.

Even if a fructose intolerance is not behind every feeling of fullness or bloating, a doctor should be consulted quickly if symptoms are frequent and intense, because if a fructose intolerance is noticed too late, it can have far-reaching consequences. Since the intensity of the symptoms is different for everyone, not every patient with fructose intolerance develops all symptoms. A permanent diet free of fruit or fructose is only recommended in the case of hereditary fructose intolerance. In the case of an acquired fructose intolerance, those affected are advised to avoid fructose for a while. After a phase of fructose and sorbitol-free food, you can start again with small amounts to find out whether and which food is tolerated without symptoms. There are now numerous lists of foods and products that contain fructose and fructans.

About 20 percent of people with fructose intolerance also have lactose intolerance. It is important to pay close attention to this, because the typical symptoms of both diseases can be similar and should be clarified by a doctor. Nutritional advice is often useful here, where an individual menu can be worked out together with the patient. Often a minimal change can bring a big success. When shopping, the list of ingredients should always be checked, as even the smallest amounts of sugar substitutes can promote intolerance. There are also over-the-counter products for people* with an acquired fructose intolerance, which convert fructose into more easily digestible components and can have a supportive effect even with a slight intolerance.

health

Coffee on an Empty Stomach: This is What Happens in Your Body After Just One Cup

Coffee is the most popular hot beverage. But many make a critical mistake when they pour themselves that first cup of the caffeinated beverage early in the morning. We explain the risks of drinking coffee to you.

Coffee before breakfast: Even one cup has negative effects

In an experiment, researchers from the University of Bath examined the blood sugar regulation of a total of 29 healthy men and women. To do this, they ran through different scenarios on three consecutive nights to find out whether the coffee that is drunk before the first meal is negative

During the investigations, in which the test subjects had one night of normal sleep and were awakened every hour on two nights, the test subjects’ blood sugar levels were continuously measured. The scientists realized that just one cup of coffee with about 300 milligrams of caffeine is enough to produce an increase in blood sugar.
The increase is particularly strong after the restless nights.

Conclusion: Coffee should only be drunk after breakfast

Although a high blood sugar level is not initially a serious symptom of the disease, if it rises regularly, it can lead to type 2 diabetes mellitus, according to the researchers.

A high blood sugar level caused by drinking coffee in the morning can be avoided if the hot drink is only drunk after breakfast. So far, five cups of the caffeinated beverage have been considered safe, provided they are not drunk too hot, on an empty stomach, or after too short a night’s sleep.

Lifestyle

Poor Eyesight in Children: How to Recognize it and What to Do About It

It is estimated that at least every tenth child in Germany suffers from poor eyesight. Ideally, the restriction is recognized quickly and treated immediately. However, it is problematic if a child’s vision problems are only discovered very late or not at all.

Because this can lead to the child being restricted in its entire development and possibly even in its choice of career. In this article, you will learn about the signs of vision problems in children and what parents and teachers should pay particular attention to.

What are the signs of poor eyesight in children?

It is often particularly difficult to determine whether babies and young children have visual impairments as they are not yet very good at expressing themselves and cannot read or write. However, there are some signs that children have eye problems:

Abnormalities in the eyes

large pupils
squinting
whitish or yellowish pupils
light-shy eyes
clouded cornea
eye trembling
eyelid changes
watery and sticky eyes
behavioral problems of the child

Frequent rubbing of the eyes with the fingers

excessive blinking
rolling eyes
tilting of the head
sensitivity to light
passing objects

Poor eyesight is easier to identify in older children and does not go unnoticed for long, especially at school. Students with untreated vision problems can’t concentrate for as long, have trouble copying from the board, and make more mistakes in reading, which can quickly lead to poor grades. Poor concentration in children can also be an indication of other diseases.

Further problems

In addition to the abnormalities listed above, older children may have other problems that often go unnoticed or are considered normal in babies and toddlers. The most important of these are:

headache
balance disorders
problems catching the ball
Bumping on furniture and doors
Closing one eye while reading or writing
Problems writing within a line
Confusion of letters and numbers
little distance to the book while reading

What to do if you suspect a visual impairment?

If you suspect a visual impairment, you should see an ophthalmologist immediately, especially if there are obvious problems with the eye itself. The first eye examinations are usually carried out immediately after birth, a few days later, and about 4-5 weeks later. The eyes are examined externally, the sensitivity to light is tested and the lens and retina are checked.

If the child belongs to the risk group, the next ophthalmological examination should take place between the ages of six and nine months. This applies to children with a hereditary predisposition, premature births, and children with developmental delays. A child who shows no abnormalities does not have to see an ophthalmologist for the first time until the age of 1 to 2 years. An eye test should be carried out again at the latest before starting school.

What are common visual defects in children?

The most common visual defects in children include squinting, nearsightedness, farsightedness, astigmatism, and ametropia. We also give an outlook on the treatments of these and how to treat them.

Squinting (strabismus)

When a child squints, this is usually relatively easy to recognize, because the two eyes do not look in the same direction. If left untreated, visual acuity in the squinting eye may not develop properly.

If squinting is not discovered before school starts, it is almost impossible to maintain normal visual acuity. Eyeglasses may be prescribed or occlusion therapy, which involves taping one eye shut, may be performed. In the worst case, an operation of the eye muscle must be performed.

Nearsightedness (myopia)

Those who suffer from nearsightedness see things that are close and blurry in the distance. Short-sightedness is not that common in the first years of life, but only develops over time, often when school starts (school-time short-sightedness).

Myopia can be corrected with glasses or contact lenses. A good way to prevent myopia is to let children play outside for at least two hours a day.

Farsightedness (hyperopia)

Slight farsightedness in small children is nothing unusual and is usually easily compensated for by the elasticity of the eye lens. In the case of greater farsightedness, however, the eye muscles have to exert themselves too much to compensate for the misalignment, which often causes headaches. Weak farsightedness in children does not need to be treated, but severe farsightedness should definitely be corrected with glasses.

Corneal curvature (astigmatism)

With astigmatism, there are small dents in the cornea of the eye, which means that a point is not displayed as a point but as a line on the retina. The images on the retina are therefore distorted, but this is largely compensated for by the brain. However, children with astigmatism see less accurately. In this case, too, early detection can contribute to better treatment. Glasses are usually prescribed for astigmatism.

Ametropia (anisometropia)

We speak of ametropia when there is a visual impairment in both eyes, but to different degrees and types. It can happen, for example, that one eye is farsighted in one eye and shortsighted in the other. In this case, a correction with glasses must also be carried out as soon as possible.

Increased eye pressure (child glaucoma)

One speaks of congenital or childhood glaucoma when the intraocular pressure is elevated at birth or in childhood. Raised eye pressure is less common in children than the above-mentioned vision problems, but it is more dangerous and can also develop in adulthood.

The optic nerve can be damaged, which leads to a restriction of the field of vision and, in the worst case, blindness. Elevated eye pressure usually occurs without major symptoms or comorbidities.

Basically, what the eye doesn’t learn by the age of six, it never learns again! Regular visits to the ophthalmologist in childhood are therefore strongly recommended.

Lifestyle

Anti-Authoritarian Parenting: What Needs to be Considered?

Parents are very excited about the baby during pregnancy. The children’s room is already furnished, the tiny rompers have been bought and the place in the nursery has already been reserved. Everything seems to be planned down to the last detail. But children grow fast and suddenly the question arises as to which parenting concept is actually the right one and how to approach the whole thing as error-free as possible. Especially when it comes to the first child, most parents still have a lot of uncertainties when it comes to raising their offspring.

Different educational concepts

Therefore, many different educational concepts and methods have been developed over the years. Most of them now even have their own contact points where parents can find out about the individual upbringing concepts and get help. From Montessori and Waldorf pedagogy to intercultural education or Fröbel pedagogy, there are a large number of recommendations that parents should follow when dealing with their child. But it is precisely this huge amount of information that can quickly become overwhelming and the question of the ideal upbringing remains open.

The emergence of the concept

For this reason, as early as the 1960s and 1970s, the term anti-authoritarian upbringing, which encompasses several educational concepts, was coined. Despite the fact that this education is opposed to the authoritarian position of educators, it is based on established pedagogical goals, norms, and models. Above all, the rights of the child, freedom, and developmental autonomy are her focus.

Characteristics of upbringing

Accordingly, children should not be restricted by constraints or the dominance of parents and educators but should be able to develop their individual personalities freely. Therefore, they should have the freedom to make their own decisions right from the start and not have them dictated by their parents. However, this also means that they have to live with the consequences of their decisions and learn from them. Consequently, the psychological independence of the children is promoted. And accordingly, they can develop into creative, tolerant, free-spirited, responsible, and independent personalities.

Accordingly, the communication between parents and children in the anti-authoritarian upbringing takes place at eye level. Unlike in other models, the parents do not have the upper hand over the child, but cooperation is characterized by mutual respect and friendliness. Special online courses on nonviolent communication are now available so that parents can learn how best to handle difficult situations without punishment and with empathy. If the family implements this peaceful interaction correctly, conflicts in everyday life can be resolved more quickly and the bond between them can be strengthened.

Possible sources of error

Unfortunately, there are many parents who have misunderstood the concept of anti-authoritarian parenting. Consequently, they have implemented the concept incorrectly. Because they understand the term “anti-authoritarian” to mean that the child is no longer subject to any limits or rules. But that is not the purpose of this method. Since children cannot realistically assess many things due to their little life experience, they are dependent on their parents’ limits. These are for your own protection. Therefore, “anti-authoritarian” can mean much more than “free from coercion, hierarchy, and violence of any form”.

If children grow up completely without limits and rules, they can grow into selfish personalities. Then many of them also show narcissistic personality disorders. As adults, they also have problems subordinating themselves to authorities at work or in everyday life. Social skills and the ability to empathize with other people can also be underdeveloped as a result of the wrong upbringing. In this way, the children can demonstrate egocentric behaviors that remain in adulthood without conscious self-reflection.

Conclusion on anti-authoritarian education

Above all, parents are challenged in the early stages of their children’s lives. The path of anti-authoritarian upbringing works above all when the parents are aware of their responsibility towards the child. They should give him the freedom to grow up without constraints and restrictions. Nevertheless, sensible limits and rules must be set for the child, since they usually do not yet have the necessary life experience to correctly assess certain situations.

Above all, they serve to protect the child and to teach him how to behave in society. It is therefore particularly important that children understand and accept them. It is therefore important that parents explain to them the meaning and background of these boundaries and rules of conduct.

Non-violent communication plays a particularly important role. Adults and children should talk to each other in a friendly and understanding manner. In this way, the child learns that their opinions and feelings are taken seriously and that conflicts are resolved in a respectful and peaceful manner.

Consequently, this approach promotes the positive development of the child’s autonomy, self-confidence, and self-esteem. It also learns to treat other people with empathy, respect, and understanding. At the same time, the bond and mutual trust between parents and child will be strengthened and the child will be able to develop deep relationships and friendships throughout their lives.

Food

Planting Pole Beans: What You Have to Pay Attention to When Growing and Caring For Them

Planting runner beans is easy. The plants are undemanding and bring good yields. We explain to you what you have to pay attention to when growing.

Planting pole beans – you should know that

If you want to provide yourself with vegetables, runner beans should not be missing in your garden. They are easy to grow and produce good yields over a long period of time. The plants keep forming new pods and you can harvest regularly over a long period of time. Because they mainly grow tall, you can harvest a lot of vegetables from a relatively small area in your garden.

Planting runner beans – These points are important

If you want to grow runner beans, you have to consider several points:
Beans are weak eaters – meaning they only need a small amount of nutrients. Pole beans, however, have slightly higher requirements than other types of beans. Therefore, it makes sense if you prepare the bed with some compost.
Runner beans live up to their name: they need a pole to help them climb. Depending on the variety, they grow 1.5 to 4 meters in height.
A good climbing aid are long bamboo sticks. Plant four equally spaced in the ground and tie the top ends together. If you want to grow more beans, you can set up the poles in two rows using the same principle. Then tie two together at the top and connect them to each other with a crossbar at the top.
Pole beans only germinate above 12 degrees Celsius. Therefore, only plant them when the soil has warmed up and no more frosts are to be expected. From the “Ice Saints” in mid-May you are on the safe side.
The beans need a sunny, warm location if possible.

Prepare the bed for runner beans

Even if runner beans are quite undemanding, you should prepare the bed properly. In this case, this means that you have to loosen the soil well. Now you should set up the climbing aids. Make sure the trellises are long enough for your type of bean. Set up the poles at a distance of 50 to 70 centimeters from each other.

Then place five beans three centimeters deep in the soil at equal intervals around each pole. The warmer it is, the faster they germinate.

Maintain runner beans

Pole beans begin to germinate just a few days after sowing. Once they are about 6 inches tall, cover them with soil. This makes them more stable and forms additional roots. As a rule, the young shoots quickly find their way to the climbing aid. If that doesn’t work, you can easily tie them up with a piece of string.

Runner beans grow incredibly fast. You will be amazed. Once the beans have sprouted and found support on the trellis, your task is limited to regular, thorough watering. Pole beans need a lot of water.

Harvest runner beans

It won’t be long before your runner beans start producing flowers, which eventually become pods. Harvest time is from the end of July. The young beans are particularly tender. When ripening, the individual beans form a hard skin in the pod.

You should always use two hands to harvest beans. With one hand you hold the tendril just above the pod, with the other you pluck off the pod.

IMPORTANT: Raw beans are poisonous! They contain the protein phasin. The substance is only broken down by cooking.

Regular harvesting and thorough watering ensure you high and consistent yields. As the gardening season draws to a close, allow some pods to fully mature. When the husk is brown and dried up in late fall, you can harvest it and have your own seed for next year.

Lifestyle

Alkaline Diet and Hyperacidity: What is it About Alkaline Food?

The theory that diseases are caused by over-acidification of the body convinces many people to change their diet to an alkaline diet. But what is it about alkaline fasting, hyperacidity & Co?

The theory of acidification of the body

The idea of ”overacidification” of the body probably arose as early as the 17th century, but only became popular in the 20th century thanks to the inventor of the “Mayr cure” Franz Xaver Mayr. After him, many naturopaths and even physicists followed these theses and did their own research on them.

Advocates of the “acidification theory” are of the opinion that many diseases of civilization such as joint diseases such as gout, many allergies, neurodermatitis and also cancer are caused by acidification of the body. They justify this by saying that our modern diet with fast food, white flour, sugar, alcohol and other foods that are generally recognized as unhealthy leads to the formation of too many acids in the body.

What is alkaline nutrition?

According to the advocates of the “acidification theory”, the “alkaline diet” should counteract the acidification of the body and prevent consequential damage and diseases. It consists of a long list of alkaline foods. These include, for example, potatoes, vegetables, fruit, dried fruit and raw milk.

Although raw milk is considered alkaline, dairy products such as cheese are classified as acidic. If it is not possible to compensate for the assumed acidification of the body with the diet, dietary supplements such as “base powder” should also help, which are sold accordingly in this environment.

Can the body become acidic at all?

The basis of the alkaline diet is the assumption that in many people the body is overly acidic due to improper diet or even stress and that this imbalance has to be regulated through diet. This assumption is scientifically untenable, because a healthy body regulates the acid-base ratio independently and does not need any special diet, specific base powders or other base or base-forming food supplements. However, the body automatically excretes excess acids, they do not have to be compensated for by a special diet with alkaline-forming foods.

This process runs completely automatically in a healthy body: a large part of the excess acids absorbed through food is excreted via the kidneys, but breath, sweat and stool also contain acids.

Too many acids can really get into the blood only in really sick people (e.g. in individual cases of diabetes or kidney dysfunction). But even then there is no “overacidification” because the body mobilizes calcium from the bones in order to normalize the acid-base balance again.

Advocates of the alkaline diet like to measure the pH value of the urine as “evidence” to show that the body is acidic. If an alleged hyperacidity is diagnosed in a urine test with a pH test strip on the toilet at home, this only means that the body’s natural regulatory mechanisms are functioning. If the urine is “too acidic”, the body has just excreted excess acids of its own accord. By the way, the pH value of the urine fluctuates constantly throughout the day.

The opinion of science and medicine on this topic is very clear: an “acidification” of the body is only possible in the case of really severe metabolic imbalances – such as diabetes – but is not fundamentally caused by our modern (and, yes: mostly unhealthy) diet . So far, no scientific study has been able to establish a connection between “overacidification” and diseases.

Who does alkaline nutrition help?

Surely you know someone who has had good experiences with an alkaline diet because they have lost weight, been able to regulate their digestion or feel fitter with it. This effect can be traced back to a very simple fact: A side effect of alkaline nutrition is that people deal more intensively with what they eat and therefore usually eat healthier.

Anyone who no longer eats white flour products, sugar, alcohol, fast food, greasy cheese and other supposedly acid-forming foods automatically eats healthier – and of course also feels the positive effects of a healthier diet or sees them on the scales.

Food

Gluten-Free Foods: What You Can Safely Eat (List)

A gluten-free diet is a challenge. But once you know what to eat, it gets a little easier. Find out here which foods are gluten-free and what you should pay attention to.

Gluten-free foods: important for proper nutrition in the case of gluten intolerance

Regardless of whether you have celiac disease, wheat sensitivity or a wheat allergy: if gluten is not good for the body due to a genetically pre-programmed gluten intolerance, your diet must be changed. For this reason, you should pay attention to gluten-free foods so that you don’t have to struggle with symptoms such as vomiting, significant digestive problems or even an allergic shock.

Gluten is a protein found in grains that holds the resulting baked goods together. That is why it is also called glue protein. However, this glue also works in the intestine, where it “glues” the intestinal villi.

Gluten free cereals and baked goods

If you have to or want to eat a gluten-free diet, it doesn’t mean you can never eat grain products or baked goods again. There are definitely alternatives to gluten-containing wheat, spelt, rye, unripe spelt and barley. Where the market was not very productive a few years ago, you can now find a lot of gluten-free baked goods based on millet, rice, corn or buckwheat flour.

You can use and eat these gluten-free cereals without hesitation:
rice
Corn
buckwheat
millet
Oats (note the “gluten-free” note here to rule out gluten contamination)
quinoa
amaranth
Teff, also called dwarf millet
locust bean gum
guar gum
Caution: It should be guaranteed that the types of grain mentioned have not come into contact with grain containing gluten during processing.

Fruit and vegetables are gluten free

Unprocessed fresh vegetables and fruits are always gluten-free. It only becomes a concern during and after processing. It is therefore advisable to always cook freshly and yourself. It is best to pay attention to the regionality and season of the fruits and vegetables. In addition to cooking with fresh vegetables, there is also the option of making flour from roots and tubers such as potatoes or cassava (also called tapioca or yucca). This can be further processed in baked goods.

legumes and nuts

Legumes are gluten free. That is why flour made from legumes is a good alternative and, above all, a good binding agent when baking. In addition, flours made from legumes such as peas, chickpeas, soy and Co. contain a lot of protein, which is good for a low-carb diet. Pasta made from red lentils or peas is also an alternative to pasta.

In addition to legumes, you can also snack on nuts or seeds without hesitation. But be careful with candied or roasted nuts, as these are often processed with flour. In addition, gluten residues from the factory can also be found in nut mixtures such as trail mix.

As with legumes, nuts can also be used to make delicious flour that can be used in gluten-free cuisine. In summary, you can use these flour alternatives:
coconut flour
Any nut flour
Flour from legumes

Dairy products: Not all are gluten-free!

dairy products like
Cheese in its natural form
milk
Quark
Natural yoghurt
buttermilk
butter
cream and sour cream
are gluten free. But also in the area of dairy products, the motto is: keep your eyes open when buying processed products such as fruit yoghurt, processed cheese, Harz cheese, light products, spray cream or products with added flavorings. Here, gluten-containing ingredients are often used in production.

Gluten-free drinks: be careful with alcohol

Gluten hides in many products that you never thought contained gluten. With beer, which consists of grain, it is obvious. With vodka, for example, which is made from potatoes, it is not clear at first glance. The problem is that while many of these supposedly gluten-free alcohols are derived from gluten-free raw materials, they’re often cut with wheat.

You should also be careful with coffee, tea, cocoa (note the key word here: barley malt extract) and mixed drinks. Here you should always pay attention to a gluten-free declaration.

These alcoholic drinks are gluten-free:
Wine
gin
fruit brandies
Gluten-free beer e.g. from Lammsbräu
Ouzo and Raki
tequila
sparkling wine and champagne
With cognac, rum, bourbon and whiskey there is always a residual risk of possible gluten content due to the cask storage. It is not 100 percent certain that the distillation process will completely remove gluten.

Soft drinks:
Juice (be careful with juices containing fiber!)
water

Guaranteed gluten-free: It depends on the processing conditions

The products and foods mentioned in this article should nevertheless be checked carefully before consumption, because there is no guarantee without a serious declaration. Any gluten-free food could be contaminated with gluten through its processing, packaging or transport.

Pay particular attention to the “gluten-free” labeling of processed products such as drinks and ready meals. You are on the safe side if you cook freshly yourself.

Food

Kefir: What You Need to Know About The Healthy Milk Drink

The tasty kefir has been said to have health-promoting properties for centuries. We’ll tell you what kefir is made of and why the drink is good for your body.

Kefir – what is it?

Kefir is a slightly carbonated, thick sour milk drink. It is created by fermentation processes of milk with kefir fungi, in which yeasts are also involved in addition to lactic acid bacteria. Kefir has its origins in the Caucasus region. Here people have sworn by its healthy effects for centuries and also call it the “drink of the centenarians”. Due to the fermentation process, kefir is largely lactose-free.

Traditionally, kefir was made from mare’s milk. Today, cow’s milk is mostly used for this. But a vegan kefir drink can also be made from plant milk. Kefir made from milk tastes slightly sour and is comparable to buttermilk. Depending on the manufacturing process, kefir has carbonic acid and a low alcohol content.

The kefir mushroom

To make kefir, a so-called kefir fungus is added to the milk. This is also known as “kefir grain”, “Tibetan mushroom” or “Caucasian milk kefir” and has the appearance of a small, pure white cauliflower.

A kefir mushroom can be dried for storage or frozen and used as needed. The mushroom doubles in size in about two weeks at room temperature. If stored properly, you can live off a single kefir mushroom for a lifetime.

To make kefir, the kefir fungus is left in the milk for at least 24 hours, which starts the fermentation process. In this natural process, important substances from the milk are increased and poorly tolerated substances and bacteria are broken down.

Microorganisms of the kefir fungus decompose, among other things, the milk sugar (lactose) in the pure milk, harmful bacteria such as listeria and the poorly digestible casein. At the same time, they form small amounts of carbonic acid, lactic acid and alcohol. So you can safely consume kefir drinks if you are lactose intolerant. The kefir fungus also contains numerous important nutrients and minerals, which it transfers to the milk during fermentation and multiplies in it. These include:
calcium
iron
folic acid
iodine
Niacon
polysaccharides
Vitamins A, B1, B2, B12, C and D

What makes kefir so healthy

Kefir mushrooms also contain numerous health-promoting microorganisms such as bacteria, bacilli, yeast and streptococci, summarized under the term “probiotics”. These stabilize the intestinal flora and ensure that undesirable, pathogenic microorganisms are combated. With regular consumption of kefir, the healthy microorganisms sustainably strengthen the immune system. So kefir can help with a variety of diseases and ailments, including:
Intestinal infections and bacterial imbalances in the gut caused by antibiotics
chronic fatigue
sleep disturbances and nervousness
allergies
Diseases of the liver, gallbladder and heart
stomach ulcers
problems with blood pressure
Various inflammations
osteoporosis
Furthermore, the kefir fungus is said to slow down the aging processes of the body cells and to increase memory performance.

In addition to the traditional milk kefir, there are also “water kefir” and the now well-known tea fungus “Kombucha”. They all have in common that they are a mixture of substances made up of bacteria, vitamins and yeasts.

Kefir – choosing the right milk

You can either buy kefir as a ready-made drink or make it yourself. With both variants, however, you should make sure that you get the milk base in organic quality. Scientific studies have found that organic milk contains around 50 percent more important omega-3 fatty acids than comparable milk from discounters. This is because cows from organic farms have a richer and fresher choice of feed, which directly affects the quality of the milk. The cell-protecting omega-3 fatty acids from the organic milk are processed and increased by the kefir fungus, which has a positive effect on the end product. At the same time, by buying organic milk, you are supporting more species-appropriate husbandry of the dairy cows.

On the other hand, industrially produced kefir is sold under the name “Kefir, mild”, in which a specific composition of bacteria and yeasts is used instead of the actual kefir fungus. This kefir drink contains little or no alcohol, but – unlike the traditionally produced kefir – is not lactose-free and therefore not suitable for people with lactose intolerance.

A kefir mushroom can also be cultivated vegan, for example in coconut milk, almond milk, soy milk or fruit juice. Either way, it’s healthy and delicious. However, in contrast to milk kefir, a plant-based kefir drink has fewer health-promoting nutrients such as lactic acid bacteria.

Food

Caffeine: Effects, Side Effects and What Else You Should Know

Caffeine works quickly and stimulates – that’s well known. But how exactly caffeine works in the body and what side effects there are, most people don’t even know. We’ll show you what coffee, cola and co. do to the body.

Caffeine and its effects on the body

Caffeine takes effect after just 30 minutes and is distributed throughout the body via the blood. The effects of caffeine last about four hours:
High doses of caffeine make the heart beat faster and increase the pulse. Blood pressure also rises in people who rarely consume caffeine.
Even in small doses, caffeine can improve concentration and temporarily eliminate tiredness.
Caffeine also often constricts the blood vessels in the brain and can thus relieve mild headaches and migraines.
The muscles can be better supplied with oxygen when we consume caffeine. That’s why some athletes take caffeine before training, for example in the form of tablets.
However, our body gets used to caffeine with regular consumption. This habituation effect leads to the fact that many of the mentioned modes of action occur only weakly or not at all.

side effects of caffeine

Consuming too much caffeine can result in a caffeine overdose. Doctors speak of an overdose of one gram of caffeine. This corresponds to 15 to 20 cups of espresso. Symptoms include:
sleep disorders
restlessness
headache
nervousness
Panic Attacks
Gastrointestinal complaints
circulatory collapse
Some of the symptoms don’t even require an overdose—they can occur with overconsumption. However, this is usually harmless because of the said habituation effect, so that many people can tolerate several cups of coffee in a row.

According to the European Food Safety Authority, 200 mg of caffeine per single dose and 400 mg per day are safe for humans. Children should consume a maximum of 3 mg of caffeine per kilogram of body weight.

Caffeine content in coffee, cola & co.

The amount of caffeine in coffee depends on many factors: How hot was the coffee roasted and brewed, how long does it steep, how finely are the beans ground and which beans are they? A guide value can still be set for coffee and other caffeinated foods:
Coffee: 50 mg per 100 ml
Espresso: 130 mg per 100 ml
Black and green tea: 20 mg per 100 ml
Coca-Cola: 10mg/100ml
Club Mate: 20 mg / 100 ml
Red Bull: 32mg/100ml
Dark chocolate: 90 mg / 100 g
Milk chocolate: 15 mg / 100 g
A cup with 250 ml of coffee comes to around 125 mg of caffeine.

However, the amount of caffeine can vary greatly, especially in restaurants and cafés with professional coffee machines: In the USA, scientists have found large differences in the amount of caffeine when comparing espresso in different restaurants. In their study, the researchers found up to 317 mg of caffeine per espresso – more than the maximum single dose should contain according to the EU.

Caffeine for hair loss?

Many shampoos now contain caffeine, which according to advertising is said to protect against hair loss. However, its effectiveness is controversial because there is no clear scientific evidence for it. Caffeinated shampoos can stimulate cell growth, but the specific effect is unclear. In any case, you don’t have to buy such a product – you can instead make your own shampoo for your hair out of old coffee grounds.

Are caffeine pills harmful?

Caffeine tablets work just like the caffeine in coffee and tea. However, it is highly concentrated and can be taken at any time. A caffeine tablet usually contains 200 mg of caffeine and thus the maximum single dose.

For many people, caffeine tablets are better tolerated than coffee. Because the acid contained in coffee can lead to stomach problems.
However, the high dosage should only be taken if you are already used to caffeine. Otherwise symptoms such as restlessness, nervousness and sleep disorders can quickly occur.
Like other caffeinated foods, caffeine pills can only mask tiredness. The effect of the tablets abruptly wears off over time. Therefore, you should not use them as a pick-me-up when driving.