Getting up from the dining table in time is an easy little task that can produce great results.
The same is the case if we get up from behind our office desks, or from the couch or car seat, and engage in various types of physical activities (big and small) during the day.

A study conducted by scientists at the Cancer Prevention Research Centre University of Queensland shows that many short breaks involving physical activities makes it easier to control one’s weight and improve one’s health.

A main meal should ideally stabilize your blood sugar and provide 4-5 hours of satiety (possibly helped by a little snack). If you are still hungry, you may need more protein and less carbohydrate. If you have egg(s) with breakfast, you are better off choosing a different protein source for lunch.

Boiled egg
Omelet
Porridge
Basic salad
Basic salad dressing (oil)
Salmon wrapped in bacon, baked tomato, and stir-fried vegetables
Chicken with mushrooms and steamed vegetables
Bean stew
Smoothie as a quick snack

1 Avoid intensive dieting and choose a healthy and non-fanatic lifestyle that you can comply with in the long run

2 Read your food labels and choose healthy raw materials

3 Don’t shop for groceries when you are hungry

4 Avoid having unhealthy food in the house. That way, you won’t feel tempted

5 Make sure to eat main meals that stabilize your blood sugar levels

During the winter period, many people catch a cold or are bed-ridden with a bout of the flu. They may consider this to be perfectly natural, but it is actually a sign of a weakened immune defense, and that makes them susceptible to contamination. What matters is to make sure to get plenty of vitamin D, vitamin C, selenium, and zinc, all of which are nutrients that have different functions in the immune system. Some nutrients are also needed in larger quantities to tackle a beginning infection, and it is important to act quickly in order to nip the infection in the bud.
In fact, it is vital for us to be nutritionally bolstered during the winter period, where otherwise harmless virus infections can lead to complications such as herpes, bronchitis, and pneumonia, if the immune system is unable to work full throttle.

Vitamin E is said to be a powerful antioxidant that counteracts wrinkles, reduces the degeneration of joints in rheumatoid arthritis, and even protects against atherosclerosis and cancer. However, studies have shown contradictory results, and the positive effects are most probably a result of luck. Now, a team of international scientists has demonstrated that the effect of vitamin E is not related to the vitamin itself but rather to the effect of a vitamin E-dependent metabolite that is produced in the liver. The researchers see a huge potential in vitamin E therapy that is tailored to fit each person’s individual utilization and metabolism of the nutrient. Vitamin E supplements should contain natural forms of the vitamin to provide the best effect.

Type 2 diabetes is spreading like a bushfire, and most people will be affected by periodontal disease at some point in their life. Now, science has discovered that lack of vitamin D, which is also increasingly common, enhances the risk of both diseases. Their observation is based on new study that sheds light, for the very first time, on vitamin D and its role in preventing and treating the two conditions.

- but specific nutrients protect you

People, who eat nutrient-depleted diets, have an increased risk of contracting cancer, according to a French study that is published in PLoS Medicine. The scientists therefore recommend labeling food to help consumers make healthier choices. In the Nordic countries, we already have the “Keyhole label” on certain healthy food items, but even if you follow the official dietary guidelines, it may be difficult to get enough vitamin D and selenium, both of which are nutrients with several anti-cancer mechanisms.

A pregnant woman can support the development of her baby’s brain and vision by consuming oily fish regularly, according to a new Finnish study. Meanwhile, a new Danish study shows that fish oil supplements given to pregnant women give their offspring a better start at life because of their content of omega-3 fatty acids. Unfortunately, the consumption of omega-3 has gone down, and pregnant women are discouraged from eating tuna and other good sources of omega-3, as these fish contain mercury. Health authorities should take this dilemma into account and possibly recommend high-quality supplements of purified fish oil to pregnant women and small children – just like they recommend extra folic acid, iron, and vitamin D. Pregnant vegetarians and vegans should pay careful attention and make sure that their child gets enough omega-3.

- and a common trait in most chronic diseases

Although chronic inflammation is not something that you feel as such, it sets the stage for a number of symptoms and a host of different diseases including fatigue, overweight, diabetes, cardiovascular disease, rheumatism, metabolic disorders, asthma, periodontal disease, bowel infections, depression, Alzheimer’s disease, sclerosis, and cancer. Not surprisingly, people are more and more hooked on the anti-inflammatory lifestyle, and we will take a closer look at studies showing how fish oil, vitamin D, selenium, magnesium, and zinc contribute to preventing and fighting inflammation, related diseases and premature death. Any nutritional supplements must be of a proper quality that the body can absorb, and they should contain therapeutic dosages.

- but is heavily overrated in energy beverages and breakfast cereals

Vitamin B6 is essential for the energy turnover, nervous system, hormone balance, and a number of other important functions. Vitamin B6 has been added to many energy beverages and breakfast cereals as an “energy booster” or a way of telling consumers that the product is healthy. But don’t be fooled. The same products often contain loads of sugar and caffeine, which burdens the blood sugar balance and the nervous system. It is therefore far better to get vitamin B6 by eating a balanced and healthy diet, possibly topped off with a supplement if necessary. Those who are likely to benefit from a supplement are strict vegetarians and vegans, pregnant and breastfeeding women, and seniors.