Eat healthy, live better!
At a time when diseases of civilization such as cardiovascular diseases, diabetes and cancer are on the rise, the question of proper nutrition is becoming increasingly important. A key component of a healthy diet geared towards disease prevention are phytochemicals. These natural compounds, which are found in fruit, vegetables, herbs and cereals, have a wide range of health benefits that go far beyond simply providing nutrients. In particular, their antioxidant and anti-inflammatory properties play a key role in preventing and combating chronic diseases.
But how do phytochemicals actually affect our bodies? Why are they so important for our immune system and regeneration after physical exertion? And what role do they play in sport and in the prevention of injuries and illnesses? We want to shed light on these questions in this article.
The importance of phytochemicals for health
Secondary plant compounds are bioactive substances found in fruit, vegetables, herbs and cereals. They have a proven positive effect on health and contribute to the prevention of chronic diseases such as cancer, coronary heart disease, strokes and high blood pressure.
Secondary plant substances are particularly important due to their antioxidant effect. They protect our cells from so-called free radicals, which are caused by environmental factors such as UV radiation, pollutants, stress and oxidative stress. Free radicals can cause cell damage, which can lead to inflammation and, in the long term, to serious illnesses such as cancer or dementia. Secondary plant substances counteract these processes by neutralizing free radicals and strengthening the immune system.
The silent danger: Chronic inflammation (silent inflammation)
A central topic in connection with phytochemicals is the silent inflammation. Known as «silent inflammation», this is chronic, low-grade inflammation in the body that often goes unnoticed but can lead to serious illness in the long term. This inflammation is one of the main causes of many diseases of civilization, including cardiovascular diseases, diabetes and even neurodegenerative diseases such as Alzheimer's or dementia.
Secondary plant substances such as lycopene in tomatoes or glucoraphanin in broccoli have an anti-inflammatory effect and help to reduce these silent inflammations. Their regular intake in the diet can help to reduce the risk of chronic inflammation and thus prevent the development of diseases.
Nutrition and regeneration in sport
The right diet also plays an important role in sport, especially when it comes to Regeneration and the prevention of injuries. It has been scientifically proven that phytochemicals can help support the body's adaptation processes after training. These adaptation processes, also known as Adaptation processes are crucial for making the body stronger, more resilient and more efficient after exercise.
Particular attention is paid to the antioxidant effect of secondary plant substances. While too high a dosage of vitamins such as vitamin E can lead to the body's adaptation processes being inhibited, phytochemicals support these processes without negatively influencing regeneration. They help the body to adapt optimally to the stresses of training and at the same time minimize the damaging effects.
Epigenetics: How phytochemicals influence our genes
One fascinating aspect of phytochemicals is their effect on epigenetic processes - in other words, the way our genes are „switched on or off“ by environmental influences. Secondary plant substances influence gene activity and can down-regulate certain genes that are responsible for inflammatory processes, for example. In this way, they can help to reduce chronic inflammation and significantly lower the risk of disease.
These epigenetic effects show how profoundly phytochemicals affect our bodies. They not only act on a cellular level, but also influence the way our genes function in the long term. This makes them an important part of a health-promoting and therefore life-prolonging diet.
About Dr. med. Andreas Bernhardt:
Dr. med. Andreas Bernhardt is a specialist in general internal medicine with international training in endocrinology and better ageing. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy as part of a holistic longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.