[{"data":1,"prerenderedAt":3688},["ShallowReactive",2],{"ch-en/blog/categories/":3,"ch-en/video-hub/categories/":57,"ch-en/blog/articles/improving-poor-blood-values-the-7-best-lifestyle-hacks":91,"ch-en/page-settings":260,"en/blog/authors/86d31bff-41e3-4a0b-aa65-cee6bcfa68b4/blog-details/":725},{"activity":4,"general-health":17,"nutrition":27,"mental-health":37,"sleep":47},{"uuid":5,"title":6,"full_slug":7,"alternates":8,"slug":16},"d73a324c-d502-4faa-8482-b6fb3f09b191","Activity","ch-en/blog/categories/activity",[9],{"id":10,"name":6,"slug":11,"published":12,"full_slug":13,"is_folder":14,"parent_id":15},417185145,"bewegung",true,"ch-de/blog/categories/bewegung",false,417185121,"activity",{"uuid":18,"title":19,"full_slug":20,"alternates":21,"slug":26},"1c3560ed-2bc4-40b7-9bde-6afa66f82004","General Health","ch-en/blog/categories/general-health",[22],{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},417185140,"allgemeine-gesundheit","ch-de/blog/categories/allgemeine-gesundheit","general-health",{"uuid":28,"title":29,"full_slug":30,"alternates":31,"slug":36},"3f9c7e2c-4a46-44f6-9301-3756471fbdfa","Nutrition","ch-en/blog/categories/nutrition",[32],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},417185147,"ernaehrung","ch-de/blog/categories/ernaehrung","nutrition",{"uuid":38,"title":39,"full_slug":40,"alternates":41,"slug":46},"dce6fbcd-7e31-472e-b87a-9e68d32ea856","Mental Health","ch-en/blog/categories/mental-health",[42],{"id":43,"name":39,"slug":44,"published":12,"full_slug":45,"is_folder":14,"parent_id":15},417185149,"mentale-gesundheit","ch-de/blog/categories/mentale-gesundheit","mental-health",{"uuid":48,"title":49,"full_slug":50,"alternates":51,"slug":56},"bb7ca4ee-009a-4ef7-bdf0-cbe98202e244","Sleep","ch-en/blog/categories/sleep",[52],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},417185158,"schlaf","ch-de/blog/categories/schlaf","sleep",{"impact-tools":58,"experts":64,"biomarkers":74,"Tests":83},{"uuid":59,"title":60,"full_slug":61,"alternates":62,"slug":63},"273283f5-2da3-42d2-9318-655e1de3f291","Impact tools","ch-en/video-hub/categories/impact-tools",[],"impact-tools",{"uuid":65,"title":66,"full_slug":67,"alternates":68,"slug":71},"87cb6b41-79ad-41f5-aadd-7c926200eedb","Experts","ch-en/video-hub/categories/experts",[69],{"id":70,"name":66,"slug":71,"published":12,"full_slug":72,"is_folder":14,"parent_id":73},546376110,"experts","ch-de/video-hub/categories/experts",546080423,{"uuid":75,"title":76,"full_slug":77,"alternates":78,"slug":81},"9e6c8683-7234-4f91-a4bd-660009940ff9","Biomarkers","ch-en/video-hub/categories/biomarkers",[79],{"id":80,"name":76,"slug":81,"published":12,"full_slug":82,"is_folder":14,"parent_id":73},546376104,"biomarkers","ch-de/video-hub/categories/biomarkers",{"uuid":84,"title":85,"full_slug":86,"alternates":87,"slug":85},"32715961-0365-4180-8a41-310058f9a8f4","Tests","ch-en/video-hub/categories/Tests",[88],{"id":89,"name":85,"slug":85,"published":12,"full_slug":90,"is_folder":14,"parent_id":73},546080526,"ch-de/video-hub/categories/Tests",{"data":92,"headers":238},{"story":93,"cv":218,"rels":219,"links":237},{"name":94,"created_at":95,"published_at":96,"updated_at":97,"id":98,"uuid":99,"content":100,"slug":196,"full_slug":197,"sort_by_date":151,"position":198,"tag_list":199,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":201,"first_published_at":202,"release_id":151,"lang":157,"path":151,"alternates":203,"default_full_slug":197,"translated_slugs":217},"Improving Poor Blood Values: The 7 Best Lifestyle Hacks","2023-12-11T15:39:22.013Z","2024-11-06T14:20:08.654Z","2024-11-06T14:20:08.676Z",417185273,"12093fca-a034-40df-b974-73421370f112",{"_uid":101,"body":102,"meta":119,"title":94,"author":126,"component":164,"categories":165,"description":188,"publishedAt":189,"heroMobileImage":190,"heroDesktopImage":194},"05794fbc-8b3d-4aa4-93bf-a4a64950ca04",[103,107,111,114],{"_uid":104,"content":105,"component":106},"968618b7-ba7f-4f3f-8e4f-c382f5b20abf","## What Can I Do to Improve My Blood Values?\n\nA healthy lifestyle forms the foundation for good blood values. This includes a plant-based diet with high-quality protein sources, along with sufficient fruit and vegetables, and minimal consumption of sugary foods. [Intermittent fasting](https://care.me/ch-en/blog/intermittent-fasting/), regular exercise, sufficient sleep, healthy stress management and a loving, well-functioning social network are also crucial components of a healthy lifestyle.\n\n### Lifestyle Hack 1 – Addressing Deficiencies\n\nWith a blood analysis at CARE, any deficiencies can be identified and addressed on the spot. Common deficiencies include vitamin B12, vitamin B9 (Folic Acid), vitamin D, and iron. Our doctors, who interpret the lab results, will explain the existing deficiencies and discuss the recommended dosages with you.\n\n### Lifestyle Hack 2 – Plant-Based, Anti-Inflammatory Diet\n\nThis does not mean that you can no longer eat meat or fish! What matters is the quantity and quality of these protein sources. Eating organic meat or fish from clean waters once or twice a week is usually not a problem for your health or blood levels.\n\nBase your meals on vegetables, salads, sprouts, seeds, legumes, and healthy fats like olive oil – essentially, follow a Mediterranean diet. Using spices can help normalize insulin and strengthen antioxidant defenses, according to a study published in the Journal of Nutrition. \\[1\\]\n\nLimit starchy side dishes such as bread, pasta, and rice to small portions, as they can negatively affect your metabolic markers. To improve your blood values, it's best to avoid sugary foods and sweetened beverages, including fruit juices. Instead, drink around 2.5 liters of water and unsweetened tea per day. \\[2\\] Naturally, smoking and alcohol consumption do not align with a healthy diet and lifestyle. \\[3\\] \\[4\\]\n\n### Lifestyle hack 3 – Intermittent Fasting\n\nHaving two to three meals per day with longer breaks in between is ideal for relieving the digestive organs. Intermittent fasting stimulates autophagy, which means that cellular waste is removed more efficiently, and damaged cells are repaired. [Fasting ](https://care.me/ch-en/blog/fasting/)acts as a reset button for your health and can lead to a sustainable dietary change in the long run.\n\n### Lifestyle hack 4 – Regular Exercise\n\n*\"Sitting is the new smoking\"* – perhaps you've heard this saying before? We are not designed to sit all day; we need movement. Sitting all day at the office and lounging on the couch in the evenings is detrimental to our well-being. Regular physical activity is essential for maintaining the elasticity of our joints, bones, and tendons, as well as supplying them with essential nutrients. Exercise benefits our cardiovascular system, metabolism, immune system, hormones, nervous system, and mental health. It can also help improve cholesterol levels and prevent heart diseases. \\[5\\]\n\n### Lifestyle hack 5 – Sufficient Sleep\n\nSleep is non-negotiable! It is perhaps one of the most underestimated factors influencing our health. Insufficient and poor-quality sleep directly impacts our metabolism, with consequences for various blood values. Sleep regulates our hormone and immune systems, energy balance, blood sugar levels, stress reduction, and much more. A lack of restorative sleep over time inevitably leads to a deterioration in blood values and overall health.\\[6\\] \\[7\\] \\[8\\]\n\n### Lifestyle hack 6 – Healthy Stress Management\n\nThe physical and mental response to stress triggers certain physiological reactions that can burden our health in the long run. Chronic elevation of stress hormones can lead to a cascade of imbalances, affecting blood sugar levels, inflammatory and immune markers, as well as reproductive hormones. Studies have shown that forest therapy has a significant impact on alleviating depression and anxiety, making it a preventive treatment option. \\[9\\]\n\n### Lifestyle hack 7 – Strong Relationships\n\n*“What do my relationships have to do with my blood values?”* A valid question! According to a Harvard University study, neither genes nor healthy eating play as significant a role in a happy and healthy life as do good, loving relationships with friends and family. Consequently, they also contribute to good blood values.\n\n*“What do my relationships have to do with my blood levels?” Good question! In fact, according to a Harvard University study, neither genes nor healthy food, but good, loving relationships with friends and family are responsible for a happy, healthy life. And thus, naturally, for good blood values.* \\[10\\]\n\n## What Affects Blood Values?\n\nVarious factors can impact blood values, such as age, gender, nutrition, medication, infections, physical exertion, smoking, alcohol consumption, and stress. Understanding these influences is vital in interpreting blood test results accurately.\n\n- **Age and gender** influence blood values; there are different reference ranges for cholesterol and blood count depending on age and gender.\n- **Diet** impacts blood values; sugar and blood lipids like cholesterol show in blood values based on the diet. Mineral or vitamin deficiencies are also influenced by dietary habits and reflected in blood values.\n- **Medications** can alter various blood values.\n- **Infections** cause changes in blood values by increasing white blood cells and inflammation markers.\n- **Physical exertion** can alter blood values; during intense physical strain, white blood cell counts may increase more than twice the normal value, and kidney values may also rise after exercise.\n- **Smoking, alcohol, and drugs** affect blood values; smoking, for example, increases the number of white blood cells, red blood cells, and hemoglobin.\n- **The timing of the last meal** impacts blood values; blood sugar or cholesterol levels should be measured on an empty stomach.\n- **The time of blood sampling** has an impact on blood values; cortisol levels, for instance, follow a natural daily rhythm, peaking in the early morning after a low during the night.\n- **Thyroid disorders** change the blood values of thyroid hormones (T3, T4, and TSH).\n- **Pregnancy** can lead to a decrease or increase in blood platelets and an increase in white blood cells.\n- **Poor blood levels** can be caused by stress: stress increases cortisol secretion as well as white blood cells. Chronic excess cortisol can have adverse health effects.\n\n### Avoiding Toxins\n\nSmoking not only harms the lungs but also the blood vessels (arteries and veins), the immune system, and the skin. Smoking can promote a variety of diseases and contribute to the development of various types of cancer.  \\[6\\] Additionally, smoking has a negative impact on blood values, particularly white blood cell counts, and affects overall health. Supporting your immune system includes not smoking or reducing smoking as much as possible. Moreover, alcohol and drug use can harm your body and negatively impact your health, which will be reflected in your blood analysis. Men are advised to limit alcohol consumption to two standard drinks per day, while women should consume only one standard drink per day. \\[7\\] However, for the sake of your health, it's best to drink as little alcohol as possible.","blog-detail-markdown",{"_uid":108,"content":109,"component":110},"379a14d8-226c-4e34-86cc-96ed9051b097","**Improve Your Blood Values With CARE**\n\nAt CARE, we don't just measure your blood values, but also many additional biomarkers, including those related to your heart and lung health. A body analysis provides further insights into your overall health. After the measurements, you receive a detailed medical report of your results and how to improve them.\n\nStart your path to improved blood values and a healthier life today with CARE. [Book your health check-up now.](https://care.me/ch-en/pricing/) ","blog-detail-card-with-markdown",{"_uid":112,"content":113,"component":106},"342db8a0-47ba-4aed-967f-3f798de5f6ba","## What Do Poor Blood Values Mean?\n\nMany diseases may not show symptoms at the beginning. Only with regular blood tests, like the ones CARE offers, can you truly assess your health. Only then can you recognize whether your blood values are heading in a negative direction. Poor blood values that fall outside the normal range can indicate various conditions, including inflammation, anemia, nutrient deficiencies, thyroid dysfunction, and more.\n\nThere are countless symptoms associated with poor blood values, such as [fatigue](https://care.me/ch-en/blog/constant-fatigue/), reduced performance, headaches, shortness of breath, dizziness, or a rapid pulse, among others. The significance of these symptoms depends on which blood values deviate from the normal range. A compromised immune system can also be reflected in blood values. Poor blood values are a direct reflection of your health status and can provide you with insights into the necessary changes in your lifestyle.\n\n## How Long Does It Take for Blood Values to Improve?\n\nThe time it takes for blood values to improve depends on which values are poor. Improvements in electrolyte and mineral balance can be indicated quite quickly. However, iron levels, thyroid hormones, blood lipids like cholesterol, and long-term blood sugar may require varying amounts of time to improve. Regular blood analyses are the appropriate solution to monitor the progress. With CARE, you can track improvements with every blood test on the CARE App.\n\n## Frequently Asked Questions About Blood Analyses and Blood Values\n\n### Must I be fasting for a blood test?\n\nYes, fasting means no intake of food or caloric beverages for 8 to 12 hours before the test, ensuring accurate results. \\[8\\]\n\n### Is a blood test painful?\n\nDuring a blood test, a fine needle is carefully inserted into the vein, and your own blood pressure then carries the blood into the vial. The needle is so fine that it causes no pain. If you are anxious about the procedure, feel free to mention it – you are not alone; many people fear it. Our Medical Practice Assistants (MPAs) are highly skilled and sensitive, and they will ensure that you have a pleasant experience.\n\n### Is a blood test risky?\n\nBefore the blood test, the skin is thoroughly disinfected. Our medical staff uses sterile disposable needles, which are used only once and then discarded. In the rare event that the vein is not properly punctured, a small hematoma (bruise) may form, but it will quickly disappear within a few days and is not dangerous.\n\nGood to know: Blood may appear to be more than it is. The amount taken during the test is entirely safe for you and your circulatory system. The laboratory requires a specific amount of blood, depending on the type and scope of the blood analysis.",{"_uid":115,"title":116,"content":117,"component":118},"0714f3b2-b219-4932-b4a8-dd23e5e131d9","List of References","\\[1\\] A. C. Skulas-Ray, P. M. Kris-Etherton, D. L. Teeter, C.-Y. O. Chen, J. P. Vanden Heuvel, and S. G. West, \"A high antioxidant spice blend attenuates postprandial insulin and triglyceride responses and increases some plasma measures of antioxidant activity in healthy, overweight men,\" J. Nutr., vol. 141, no. 8, pp. 1451–1457, Aug. 2011, doi: 10.3945/jn.111.138966.\n\n\\[2\\] \"Flüssigkeitsbedarf - soviel Wasser braucht der Körper,\" Gesundheitsportal. \u003Chttps://www.gesundheit.gv.at/leben/ernaehrung/info/fluessigkeitsbedarf.html> (accessed July 23, 2023).\n\n\\[3\\] BAG, \"Zahlen & Fakten: Tabak.\" \u003Chttps://www.bag.admin.ch/bag/de/home/zahlen-und-statistiken/zahlen-fakten-zu-sucht/zahlen-fakten-zu-tabak.html> (accessed July 23, 2023).\n\n\\[4\\] Schweizerische Gesellschaft für Ernährung SGE, \"Merkblatt Alkohol.\" 2011. \\[Online\\]. Available: \u003Chttps://www.sge-ssn.ch/media/merkblatt_alkohol_20111.pdf>.\n\n\\[5\\] S. Mann, C. Beedie, and A. Jimenez, \"Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations,\" Sports Med. Auckl. Nz, vol. 44, no. 2, pp. 211–221, 2014, doi: 10.1007/s40279-013-0110-5.\n\n\\[6\\] S. AL-Musharaf, L. AlAjllan, G. Aljuraiban, M. AlSuhaibani, N. Alafif, and S. D. Hussain, \"Nutritional Biomarkers and Factors Correlated with Poor Sleep Status among Young Females: A Case-Control Study,\" Nutrients, vol. 14, no. 14, Art. no. 14, Jan. 2022, doi: 10.3390/nu14142898.\n\n\\[7\\] J. E. Carroll, M. R. Irwin, S. S. Merkin, and T. E. Seeman, \"Sleep and Multisystem Biological Risk: A Population-Based Study,\" PLOS ONE, vol. 10, no. 2, Art. no. e0118467, Feb. 2015, doi: 10.1371/journal.pone.0118467.\n\n\\[8\\] H. A. Smith et al., \"Glucose control upon waking is unaffected by hourly sleep fragmentation during the night, but is impaired by morning caffeinated coffee,\" Br. J. Nutr., vol. 124, no. 10, pp. 1114–1120, Nov. 2020, doi: 10.1017/S0007114520001865.\n\n\\[9\\] P.-S. Yeon et al., \"Effect of Forest Therapy on Depression and Anxiety: A Systematic Review and Meta-Analysis,\" Int. J. Environ. Res. Public. Health, vol. 18, no. 23, p. 12685, Dec. 2021, doi: 10.3390/ijerph182312685.\n\n\\[10\\] L. M. H. S. Writer, \"Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life,\" Harvard Gazette, Apr. 11, 2017. \u003Chttps://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/> (accessed July 26, 2023).\n\n\\[11\\] Bundesamt für Gesundheit BAG, \"Die Bevölkerung der Schweiz isst unausgewogen.\" 2017. \\[Online\\]. Available: \u003Chttps://www.bag.admin.ch/bag/de/home/das-bag/aktuell/medienmitteilungen.msg-id-66016.html>.","BlogDetailCollapsibleMarkdown",[120],{"_uid":121,"title":94,"no_index":14,"og_image":122,"component":123,"no_follow":14,"description":124,"image_param":125,"hide_sitemap":14},"7a7e5a25-2a9f-4ffd-bb52-43b86c3faac1","//a.storyblok.com/f/103647/1200x600/1bc6f67574/improve-blood-values-meta-image-1200x600.png","meta","Are you constantly fatigued, frequently falling ill, or simply feeling unwell? This can be due to poor blood values! Learn about the 7 best lifestyle hacks to bring your blood values back on track. ","1200x600",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":132,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":153,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":158,"default_full_slug":150,"translated_slugs":163,"_stopResolving":12},"Jris Bernet","2023-12-11T15:38:41.954Z","2023-12-22T00:43:01.000Z",417185155,"86d31bff-41e3-4a0b-aa65-cee6bcfa68b4",{"_uid":133,"name":127,"role":134,"photo":135,"isFemale":12,"linkedin":142,"location":146,"component":147,"description":148},"26005825-3618-49d9-8c13-051f422b823e","Health Coach EN",{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":141,"is_external_url":14},10986930,"Blog Author Jris Health Coach at CARE","","https://a.storyblok.com/f/103647/512x512/177bdb9a9b/blog-author-jris-health-coach-at-care.jpg","asset",{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},"https://www.linkedin.com/in/jris-bernet-5a7700169","url","multilink","CARE Zurich","author","Jris is a health coach (nerd) and blog author at CARE. She has many years of experience as a coach for classic lifestyle conditions such as diabetes and women's health. She enjoys facilitating health challenges and courses. Fasting, keto, sleep, women's health and biohacking - Jris feels at home in these topics. \nWhen she's not working for CARE, she loves to listen to health podcasts and try out new (health) gadgets. \n\nHer credo: \"It's never too late to start living a new lifestyle.\"\n","jris-bernet","ch-en/blog/authors/jris-bernet",null,0,[],417185127,"89585e32-22b2-4285-bfcf-f4ee3de58dd9","2023-08-11T07:12:30.250Z","default",[159],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},417185157,"ch-de/blog/authors/jris-bernet",417185126,[],"blog-detail",[166],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":169,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":173,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":177,"default_full_slug":20,"translated_slugs":187,"_stopResolving":12},"2023-12-11T15:38:36.855Z",417185141,{"_uid":170,"title":19,"component":171},"6c953c7a-9e39-4974-ac2f-2b2a41bf3edc","category",-40,[],417185122,"8d78d0dc-3a55-4595-a90c-ac07b66529f8","2023-09-07T08:47:26.294Z",[178,182,183],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},371296522,"archive/blog/categories/general-health",359960850,{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},417185142,"archive/us-en/blog/categories/general-health",417185120,[],"Knowing your blood values can lead to significant improvements in your health and well-being. Are you constantly fatigued, frequently falling ill, or simply feeling unwell? A Health Check at CARE includes a comprehensive blood test to determine if you have any deficiencies or if some of your blood values are not within the optimal range.\n\nBut how can you improve poor blood values? 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[Benefit now!](https://booking.care.me/ch-en/services/?coupon=JAN25)","Notification Component",{"_uid":658,"text":659,"hidden":14,"component":656},"bd798bad-151d-4e50-97df-bd75a141b419","🎁 **Health as Christmas gift:** Surprise your loved ones with a **CARE voucher** - [Buy now](/ch-en/gift)",{"_uid":661,"text":662,"hidden":14,"component":656},"8e50790e-14cf-4b2e-a12d-c278b110cb01","🎁 Get **CHF 50.– off** your Check-up until 30/09! Apply the code **CHECK50** at checkout.",{"_uid":664,"text":665,"hidden":14,"component":656},"18e9568a-b21a-46e0-a1dc-09452b872bda","☀️ **Only this month:** Save 20% on all tests with code **SUMMER20** – [Book now!](https://booking.care.me/ch-en/services/?coupon=SUMMER20)",{"_uid":667,"text":668,"type":138,"hidden":14,"component":656},"3ac1857a-44e6-48c7-bdfe-e26796bf631b","**Celebrating 3 Years of CARE 🎉** Get 20% discount on all services with **code HBD20**. [Book now!](https://booking.care.me/ch-en/locations/?coupon=HBD20)",{"_uid":670,"text":671,"hidden":14,"component":656},"d471a12c-ac93-456e-9583-92fbe8368a45","⚡️Black Weekend: **25% off** all services with code **BLK25** – only until Sunday night! [Book now!](https://booking.care.me/ch-en/services/?coupon=BLK25)","page-settings","🍪 Diese Website verwendet Cookies um die Funktionalität unserer Website sicherzustellen und das Benutzererlebnis zu verbessern, sowie zu Analyse- und zu Marketingzwecken. [Mehr erfahren](/de/cookie-richtlinien/)","ch-en/config/page-settings",[],417185108,"ed5c1cc0-8ffc-49e1-992d-4c6e88d8962f","2023-08-18T09:11:06.612Z",[680,684,688,692],{"id":681,"name":263,"slug":672,"published":14,"full_slug":682,"is_folder":14,"parent_id":683},359960885,"archive/config/page-settings",359960846,{"id":685,"name":263,"slug":672,"published":12,"full_slug":686,"is_folder":14,"parent_id":687},641884433,"ch-fr/config/page-settings",641884251,{"id":689,"name":263,"slug":672,"published":14,"full_slug":690,"is_folder":14,"parent_id":691},417185182,"archive/us-en/config/page-settings",417185105,{"id":693,"name":263,"slug":672,"published":12,"full_slug":694,"is_folder":14,"parent_id":695},417185181,"ch-de/config/page-settings",417185107,[],[],[699,700,701,702,703,704,705,706,707,708,709,710,711,712,713,714,715,716],{"name":511,"id":512,"uuid":508,"slug":513,"url":514,"full_slug":514},{"name":438,"id":439,"uuid":435,"slug":440,"url":436,"full_slug":436},{"name":346,"id":347,"uuid":342,"slug":348,"url":344,"full_slug":344},{"name":477,"id":478,"uuid":474,"slug":479,"url":475,"full_slug":475},{"name":386,"id":387,"uuid":383,"slug":388,"url":384,"full_slug":384},{"name":357,"id":358,"uuid":354,"slug":359,"url":355,"full_slug":355},{"name":522,"id":523,"uuid":519,"slug":524,"url":520,"full_slug":520},{"name":447,"id":448,"uuid":444,"slug":449,"url":445,"full_slug":445},{"name":429,"id":430,"uuid":426,"slug":431,"url":427,"full_slug":427},{"name":457,"id":458,"uuid":454,"slug":459,"url":455,"full_slug":455},{"name":376,"id":377,"uuid":373,"slug":378,"url":374,"full_slug":374},{"name":467,"id":468,"uuid":464,"slug":469,"url":465,"full_slug":465},{"name":366,"id":367,"uuid":363,"slug":368,"url":364,"full_slug":364},{"name":492,"id":493,"uuid":489,"slug":494,"url":490,"full_slug":490},{"name":532,"id":533,"uuid":529,"slug":534,"url":530,"full_slug":530},{"name":406,"id":407,"uuid":403,"slug":408,"url":404,"full_slug":404},{"name":502,"id":503,"uuid":499,"slug":504,"url":500,"full_slug":500},{"name":85,"id":416,"uuid":413,"slug":417,"url":414,"full_slug":414},{"cache-control":239,"connection":240,"content-encoding":241,"content-type":242,"date":718,"etag":719,"referrer-policy":245,"sb-be-version":246,"server":247,"transfer-encoding":248,"vary":249,"via":720,"x-amz-cf-id":721,"x-amz-cf-pop":252,"x-cache":722,"x-content-type-options":254,"x-frame-options":255,"x-permitted-cross-domain-policies":256,"x-request-id":723,"x-runtime":724,"x-xss-protection":259},"Tue, 05 May 2026 15:02:59 GMT","W/\"ed87380469c8e94149526f9d243e5f97\"","1.1 0bbf912a3f16f6a62fd4dbef8771ad4c.cloudfront.net (CloudFront)","xArdimrbZ8nTEI_QhFMJt9PVJY9SsWrLviOi7tjw73iBbgyFT4iI_Q==","Hit from cloudfront","bbdd8c5e-7a4e-49a9-a18a-d5d96f32188d","0.101148",[726,827,936,1048,1148,1258,1394,1496,1600,1692,1807,1893,1979,2068,2189,2294,2412,2519,2591,2683,2783,2904,3003,3113,3227,3339,3459,3584],{"name":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":815,"full_slug":816,"sort_by_date":151,"position":817,"tag_list":818,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":819,"first_published_at":820,"release_id":151,"lang":157,"path":151,"alternates":821,"default_full_slug":816,"translated_slugs":826},"Folsaeure","2025-01-08T13:17:05.029Z","2025-01-08T13:23:04.784Z","2025-01-08T13:23:04.811Z",605592438,"9d7d2097-8bd1-4c23-b4bb-ca7e2a272306",{"_uid":734,"body":735,"meta":771,"title":778,"author":779,"component":164,"categories":788,"description":807,"publishedAt":808,"heroMobileImage":809,"heroDesktopImage":813},"4c0397c6-2914-4ac8-9f95-64f568a4f4a1",[736,739,748,751,754,757,765,768],{"_uid":737,"content":738,"component":106},"69ec0a5e-4160-4298-9e73-b2bc77512e7c","## What Is Folic Acid?\n\nFolic acid, also known as vitamin B9, vitamin M, or folate, is an essential B vitamin that plays a crucial role in many of your body's biological processes. The term folic acid refers to the synthetic form of the vitamin with only one glutamate residue. The collective term folate, on the other hand, includes all folate-active compounds. \\[1\\]\n\nFolic acid is a water-soluble vitamin not stored in the body for a long time and must, therefore, be taken in regularly with food.\n\n## What Is The Effect of Folic Acid In The Body?\n\nFolic acid is a true all-rounder for your body's health. On a basic level, it helps to produce and repair the DNA and RNA in your cells. These genetic materials are like blueprints for all the functions and structures in your body. \\[1\\]\n\nWithout sufficient folic acid, cells cannot grow or divide properly, which is especially critical during pregnancy. During this formative time, folic acid supports the development of the neural tube in the fetus, which later develops into the brain and spinal cord — a process in which even minor deficiencies can have serious consequences (neural tube defects). \\[1\\]\n\nHowever, folic acid is not only crucial for expectant mothers but for every adult as it promotes the production of red blood cells, which ensure that oxygen is transported efficiently throughout your body.\n\nWithout enough folic acid, anemia can occur, making you tired and lacking in energy. \\[1\\]\n\nIn addition, folic acid plays a role in regulating homocysteine levels in the blood. Vitamin B12 works closely with folic acid by supporting the conversion of homocysteine to methionine, an important step in the metabolic process that is essential for cell division and DNA synthesis. \\[1\\]\n\nFolic acid, therefore, not only supports cell growth but also helps to keep your heart healthy and your body sufficiently supplied with oxygen — a must-have for an active and healthy life. \\[1\\]\n\nSo, if you make sure you get enough folic acid, you reap all the folic acid benefits and do your body good on many levels.\n\nIf you would like to find out more about the symptoms and consequences of folic acid deficiency, you should definitely go over [this article ](https://care.me/ch-en/blog/folic-acid-deficiency/)from us.\n\n## What Is The Daily Folic Acid Requirement?",{"_uid":740,"component":741,"description":138,"mobileImage":742,"desktopImage":746},"af21d4d6-6116-4a09-ab5c-1cc2d5857474","blog-detail-image-with-description",{"id":743,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":744,"copyright":138,"fieldtype":140,"meta_data":745,"is_external_url":14},19758112,"https://a.storyblok.com/f/103647/1024x1024/21e42a65e2/folic-acid.jpeg",{},{"id":743,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":744,"copyright":138,"fieldtype":140,"meta_data":747,"is_external_url":14},{},{"_uid":749,"content":750,"component":106},"4e6014c7-978d-416d-a922-affd8749ccb8","The recommended daily requirement of folic acid for adults is 330 µg folic acid or folate equivalents per day. From the age of 66, 300-400 µg \\[2\\]\n\nPregnant women should increase their intake to 550 µg per day to cover the increased requirement. During breastfeeding, breastfeeding mothers can reduce their intake to 450 µg. \\[2\\] In Switzerland, the folic acid intake of pregnant women is routinely tested. If you are unsure, ask your healthcare professional about this.\n\nPlease bear in mind that these are only reference values and your individual folate requirements may vary depending on your personal health data.\n\nFor the general population, it is important to consume folic acid regularly through food, as the body cannot store it for long.\n\nIn special phases of life such as pregnancy, targeted supplementation with folic acid is often necessary to cover the higher requirement and minimize the risk of malformations in the foetus. \\[1\\]\n\n## Which foods contain folic acid?\n\nYou can naturally meet your folic acid requirements by eating a balanced diet and regularly consuming folate-rich foods.\n\nFolic acid is found in a wide variety of foods. We have picked out some of the best sources with their approximate folic acid content per 100 grams: \\[2\\]\n\n- **Sunflower seeds**: 238 µg folate - sunflower seeds are particularly rich in folic acid and fiber; can be ideally integrated into salads, muesli or as a snack.\n- **Wheat bran**: 195 µg folate - also rich in folic acid and fiber, ideal for muesli.\n- **Spinach**: 145 µg folate - spinach is one of the richest sources and ideal for meeting folic acid requirements.\n- **Kale**: 120 µg folate - Green vegetables such as kale are also an excellent source, especially in salads or as a side dish.\n- **Broccoli**: 108 µg folate - Broccoli is versatile and provides a good amount of folic acid.\n- **Lentils**: 180 µg folate - Pulses such as lentils are particularly rich in folic acid and are good for stews and salads.\n- **Chickpeas**: 110 µg folate - Chickpeas are not only nutrient-rich, but also a great source of folic acid.\n- Wholemeal products: 30-70 µg folate - Wholemeal products such as wholemeal bread or oatmeal also provide significant amounts.\n- **Eggs**: 74 µg per egg.\n- **Avocado**: 81 µg folate - Avocados are not only rich in healthy fats, but also a good source of folic acid.\n- **Strawberries**: 44 µg folate - berries in summer, oranges in winter.\n- **Oranges**: 30 µg folate - citrus fruits such as oranges offer a pleasant and fresh way to absorb folate.\n- **Cooked calf's liver:** 245 µg - not everyone's cup of tea, but very rich in nutrients. Calf's liver contains a lot of vitamin A, selenium, B12, iron, zinc and copper.",{"_uid":752,"content":753,"component":110},"557c3b10-5ff0-4bb7-b3ba-1d96e846de90","### **Do you have a folic acid deficiency?**\n\nAt CARE, you can have your folic acid levels tested with a comprehensive [full body check-up](https://care.me/ch-en/pricing/). The check-up also provides you with detailed insights into your health status. A further 43 blood values will be measured, as well as a muscle-fat analysis, an ECG and a blood pressure measurement.\n\nDiscover our [health check-ups](https://care.me/ch-en/pricing/) now!",{"_uid":755,"content":756,"component":106},"cff23a2c-4734-4a24-b125-0cefc3acfd6b","### What To Take Into Account When Eating Folic Acid Foods\n\nWhen it comes to your folic acid supply, you should not only make sure you eat enough folate-rich foods but also know which factors influence the bioavailability of folic acid.\n\nFor example, folic acid antagonists are substances that can inhibit the effect of folate and folic acid. These include certain medications, such as methotrexate and antiepileptic drugs, as well as excessive alcohol consumption. \\[3\\]\n\nOn the other hand, there are foods that work synergistically with folate and improve folic acid absorption. Vitamin C-rich foods such as citrus fruits, berries, and peppers can increase the bioavailability of folic acid by promoting absorption in the intestine. \\[4\\]\n\nSo, make sure to combine these synergistic foods with your folate-rich foods to get the most out of your folic acid intake.\n\n## When Should I Supplement Folic Acid?",{"_uid":758,"component":741,"description":138,"mobileImage":759,"desktopImage":763},"39870cc2-0189-4a64-a5ed-c979a0134c5d",{"id":760,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":761,"copyright":138,"fieldtype":140,"meta_data":762,"is_external_url":14},19758110,"https://a.storyblok.com/f/103647/1024x1024/61343a03f9/folic-acid-discovery.jpeg",{},{"id":760,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":761,"copyright":138,"fieldtype":140,"meta_data":764,"is_external_url":14},{},{"_uid":766,"content":767,"component":106},"1896c088-190d-40ef-9a92-6f5e4a71c817","Taking folic acid supplements is particularly useful and often even necessary in several situations. \n\nWe have summarized some common circumstances where people should consider supplementing folate with folic acid:\n\n### Prevention of Birth Defects\n\nOne of the main reasons for supplementation of folic acid is to prevent birth defects. Women who want to become pregnant or are already pregnant are strongly recommended to take folic acid, as it significantly reduces the risk of severe birth defects, especially neural tube defects such as spina bifida (an open back). \\[1\\]\n\n### Folic Acid in Early Pregnancy\n\nThe need for folic acid is pexceptionallyhigh in early pregnancy when the neural tube of the fetus is forming — a process that takes place in the first few weeks after conception. It is, therefore, ideal to start taking folic acid before pregnancy if you want to have children. \\[1\\]\n\n### Folic Acid Deficiency\n\nAnother important reason for taking folic acid preparations and food supplements is folic acid deficiency. Various factors can cause such a deficiency. People with a diagnosed folic acid deficiency are likely to benefit from taking additional folic acid supplements to compensate for the deficiency and prevent health problems such as anemia. \\[2\\]\n\n### Increased Demand for Folic Acid\n\nPeople who have an increased need for folic acid, such as people with cspecificgenetic variants (e.g., MTHFR mutation), older adults, or people with chronic diseases such as heart disease, should also consider supplementation.\n\nIn such cases, taking a folic acid supplement can help to lower homocysteine levels in the blood and, therefore, reduce the risk of cardiovascular disease.\n\nIf you would like to find out more about the causes and effects of folic acid deficiency, you can read about them in our [article on folic acid deficiency](https://care.me/ch-en/blog/folic-acid-deficiency/). There, you will find detailed information on how a deficiency develops and manifests and what you can do about it.",{"_uid":769,"title":116,"content":770,"component":118},"5c973279-e52d-429b-a812-61a6115761fe","\\[1\\] Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology, 4(2), 52–59.\n\n\\[2\\] Bundesamt für Lebensmittelsicherheit und Veterinärwesen (BLV), https://www.blv.admin.ch/blv/de/home/lebensmittel-und-ernaehrung/ernaehrung/empfehlungen-informationen/naehrstoffe.html\n\n\\[3\\] Fernández-Villa, D., Aguilar, M. R., & Rojo, L. (2019). Folic Acid Antagonists: Antimicrobial and Immunomodulating Mechanisms and Applications. International journal of molecular sciences, 20(20), 4996. https://doi.org/10.3390/ijms20204996\n\n\\[4\\] Townsend, J. R., Kirby, T. O., Sapp, P. A., Gonzalez, A. M., Marshall, T. M., & Esposito, R. (2023). Nutrient synergy: definition, evidence, and future directions. Frontiers in nutrition, 10, 1279925. https://doi.org/10.3389/fnut.2023.1279925",[772],{"_uid":773,"title":774,"no_index":14,"og_image":775,"canonical":776,"component":123,"no_follow":14,"description":777,"image_param":125,"hide_sitemap":14},"4051c7ec-0926-45fc-a368-c69d809e33ba","Folic Acid: Benefits & Importance","//a.storyblok.com/f/103647/1024x1024/4ae596fa0c/folic-acid-2.jpeg",{"id":138,"url":138,"linktype":343,"fieldtype":145,"cached_url":138},"In this article, you’ll find out what folic acid is, why it is so essential, which foods contain it, and when it may be useful to supplement.","Folic Acid – The Essence of Healthy Cells",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":780,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":784,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":785,"default_full_slug":150,"translated_slugs":787,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":781,"isFemale":12,"linkedin":783,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":782,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[786],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[789],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":792,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":795,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":798,"default_full_slug":30,"translated_slugs":806,"_stopResolving":12},"2023-12-11T15:38:38.864Z",417185148,{"_uid":793,"title":29,"component":171},"24b6636e-3e24-42f8-ab08-a5aff5c9bc6a",-30,[],"d552ee6f-d83d-4d2e-a246-242b47940981","2023-09-07T08:47:25.962Z",[799,800,803],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},366944236,"archive/blog/categories/nutrition",{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},417185146,"archive/us-en/blog/categories/nutrition",[],"Do you know what folic acid is? Folic acid is a B vitamin that is often underestimated. It supports your body from cell division to the prevention of serious diseases. Whether you want to improve your diet, minimize cardiovascular risks or protect your baby's development as an expectant mother, folic acid is essential.\nIn this article, you will find out why folic acid is so important, which foods contain it and when it may be useful to take additional folic acid.","2024-10-06 14:03",{"id":810,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":811,"copyright":138,"fieldtype":140,"meta_data":812,"is_external_url":14},19758111,"https://a.storyblok.com/f/103647/1024x1024/4ae596fa0c/folic-acid-2.jpeg",{},{"id":810,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":811,"copyright":138,"fieldtype":140,"meta_data":814,"is_external_url":14},{},"folic-acid","ch-en/blog/articles/folic-acid",-810,[],"59713cea-31f2-45a3-9031-1954638a9861","2025-01-08T13:18:53.870Z",[822],{"id":823,"name":727,"slug":824,"published":12,"full_slug":825,"is_folder":14,"parent_id":216},605587318,"folsaeure","ch-de/blog/articles/folsaeure",[],{"name":828,"created_at":829,"published_at":830,"updated_at":831,"id":832,"uuid":833,"content":834,"slug":924,"full_slug":925,"sort_by_date":151,"position":926,"tag_list":927,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":928,"first_published_at":929,"release_id":151,"lang":157,"path":151,"alternates":930,"default_full_slug":925,"translated_slugs":935},"folsäuremangel","2024-12-05T12:52:56.739Z","2024-12-09T11:03:55.723Z","2024-12-09T11:03:55.868Z",590494004,"d1ecd4f4-96af-4dfd-83e3-ba4638bd6bdb",{"_uid":835,"body":836,"meta":890,"title":897,"author":898,"component":164,"categories":907,"description":916,"publishedAt":917,"heroMobileImage":918,"heroDesktopImage":922},"161d111c-0516-48ad-a727-4f17166cba8a",[837,840,848,851,859,862,864,867,873,876,884,887],{"_uid":838,"content":839,"component":106},"9c0eca6b-7b93-47e2-8bb2-582907b99462","## What Is A Folic Acid Deficiency?\n\nA folic acid deficiency occurs when your body absorbs too little folic acid or folate. A lack of folic acid can have far-reaching adverse effects on your health, from reduced energy and performance to serious cardiovascular risks or fetal malformations during pregnancy. \\[1\\]\n\nFolic acid, also known as vitamin B9, vitamin M, or folate, is a water-soluble vitamin from the vitamin B group essential for cell division and blood formation. \\[1\\]\n\nWhile folate includes all-natural folate-active compounds found in plants and foods, “folic acid” refers to the synthetic form of the B vitamin with a glutamate residue \\[1\\]\n\n## Why Is Folic Acid Important?\n\nFolic acid supports cell growth, the healthy development of an unborn child during pregnancy, heart health, and it ensures that the body is adequately oxygenated since it helps form red blood cells. \\[1\\]\n\nAll of these functions are essential for an active and healthy life.\n\nConsequently, we will go into more detail about the importance of folic acid for the various biological processes in your body and what happens when there is a folic acid deficiency.\n\n### Without Folic Acid, Your Cells Can't Divide Properly",{"_uid":841,"component":741,"description":138,"mobileImage":842,"desktopImage":846},"883be040-8cc6-47b3-819f-442938518e42",{"id":843,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":844,"copyright":138,"fieldtype":140,"meta_data":845,"is_external_url":14},18940099,"https://a.storyblok.com/f/103647/5040x3360/df9f9bf5b4/foods-high-in-folic-acid-vegetables-fruits-rich-2023-11-27-05-21-36-utc.jpg",{},{"id":843,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":844,"copyright":138,"fieldtype":140,"meta_data":847,"is_external_url":14},{},{"_uid":849,"content":850,"component":106},"29940556-6f4e-4600-81c8-daec3d6efb4c","At a basic level, folic acid helps to produce and repair the DNA and RNA in your cells. These genetic materials are critical to the function and structure of every cell in your body. \\[1\\]\n\nWithout sufficient folic acid, your cells cannot grow or divide properly (cell division).\n\nA folic acid deficiency can lead to serious problems at this point, such as delayed wound healing, increased susceptibility to infection, and, in the long term, a general weakening of your immune system — mainly due to compromised white blood cell production. \\[2\\]\n\n### Folic Acid Deficiency Impairs Pregnancy\n\nFolic acid deficiency becomes particularly problematic if you want to have children or are pregnant, as folic acid supports the development of the neural tube in the fetus — a process in which even minor deficiencies can have serious consequences such as neural tube defects (malformations of the brain or spine). \\[1\\]\n\nA folic acid deficiency during pregnancy can also increase the risk of premature birth and low birth weight.",{"_uid":852,"component":741,"description":138,"mobileImage":853,"desktopImage":857},"e6f1e570-4c74-4b45-a4d0-1f49dd223550",{"id":854,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":855,"copyright":138,"fieldtype":140,"meta_data":856,"is_external_url":14},18939977,"https://a.storyblok.com/f/103647/5425x3617/f738d0f644/close-up-of-pregnant-woman-s-belly-2024-09-22-16-19-17-utc.jpg",{},{"id":854,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":855,"copyright":138,"fieldtype":140,"meta_data":858,"is_external_url":14},{},{"_uid":860,"content":861,"component":106},"fa15995f-ef19-4b50-8e69-6d163d930060","### Folic Acid Deficiency Disrupts Blood Formation\n\nHowever, folic acid is not only essential for expectant mothers. It also plays a crucial role in blood formation and the production of red blood cells.\n\nThese cells ensure that oxygen is transported efficiently throughout your body. A lack of folic acid here can lead to a form of anemia known as megaloblastic anemia. \\[1\\] \\[2\\]\n\nThis anemia can make you tired, weak, and unfocused, significantly impairing your performance in everyday life.\n\nYou may also experience symptoms such as pale skin, shortness of breath, and palpitations because your body is not getting enough oxygen.\n\n### Folic Acid Deficiency Puts Your Heart Health At Risk\n\nFolic acid also helps to regulate [homocysteine levels](https://care.me/ch-de/blog/welche-lebensmittel-erhoehen-den-homocysteinspiegel/) in the blood. A folic acid deficiency can, therefore, lead to heightened homocysteine in the blood, which can put your heart health at risk in the long term.\n\nThis is because elevated homocysteine levels are associated with a higher risk of cardiovascular disease, including heart attack and stroke.\n\nIt is, therefore, vital that you make sure you get enough folic acid, whether through your diet or supplements, to prevent a deficiency and its potentially serious consequences.",{"_uid":863,"content":753,"component":110},"61c8ed97-4c79-4905-b2da-8e167a8cdad0",{"_uid":865,"content":866,"component":106},"9302bb4d-9726-4000-aa1c-1ad747152f06","## What Are The Symptoms Of Folic Acid Deficiency?\n\nA folic acid deficiency can cause symptoms such as fatigue, paleness, diarrhea, irritability, and concentration problems. More severe symptoms include megaloblastic anemia, developmental disorders during pregnancy, and increased risk of cardiovascular disease. \\[1\\] \\[3\\]\n\nWe would now like to take a closer look at the individual symptoms of folic acid deficiency:\n\n1. **Fatigue and weakness:** a lack of folic acid can lead to reduced red blood cell production, which affects the body's oxygen supply and can lead to persistent fatigue and general weakness. \\[2\\]\n2. **Paleness:** A reduced number of red blood cells can make your skin appear pale as less oxygen is transported in the blood. \\[3\\]\n3. **Irritability and concentration problems:** Folic acid deficiency can affect your nervous system, leading to irritability, mood swings, and difficulty concentrating. \\[3\\]\n4. **Megaloblastic anemia:** One of the more serious consequences is megaloblastic anemia, in which your red blood cells are enlarged and misshapen, significantly reducing oxygen-carrying capacity and causing you to experience symptoms such as shortness of breath and palpitations.\n5. **Developmental disorders during pregnancy:** In pregnant women, folic acid deficiency increases the risk of neural tube defects in the fetus, such as spina bifida, which is a high-risk developmental disorder.\n6. **Elevated homocysteine levels:** A vitamin deficiency of folic acid can increase the homocysteine level in your blood, which increases the risk of cardiovascular diseases such as heart attack and stroke.\n7. **Indigestion & diarrhea:** Symptoms such as diarrhea, loss of appetite, and weight loss can also occur as folic acid deficiency affects gastrointestinal function.\n8. **Glossitis and mouth ulcers:** Inflammation of the tongue (glossitis) and painful ulcers in the mouth can also be signs of folic acid deficiency. \\[2\\] \\[3\\]\n\n## What Are The Causes Of Folic Acid Deficiency?",{"_uid":868,"component":741,"description":138,"mobileImage":869,"desktopImage":871},"426f23f3-80bc-4a27-a2f1-cdb42ae5257f",{"id":843,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":844,"copyright":138,"fieldtype":140,"meta_data":870,"is_external_url":14},{},{"id":843,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":844,"copyright":138,"fieldtype":140,"meta_data":872,"is_external_url":14},{},{"_uid":874,"content":875,"component":106},"eaf02d43-a41a-4935-8bda-f61b26ad4297","### 1\\. Insufficient Intake Through Diet\n\nA common cause of folic acid deficiency is insufficient intake of folate-containing foods such as green leafy vegetables, legumes, and citrus fruits.\n\nPeople who eat little fresh fruit and vegetables or have an unbalanced diet are particularly at risk for folic acid deficiency. \\[2\\]\n\n### 2\\. Increased Requirement of Folic Acid\n\nIn certain phases of life, such as pregnancy, breastfeeding, growth phases, or chronic illnesses, your folic acid needs are increased. \\[2\\]\n\nIf your increased requirement is not met, a folic acid deficiency can quickly occur.\n\n### 3\\. Malabsorption\n\nDiseases such as coeliac disease, Crohn's disease, ulcerative colitis, or short bowel syndrome impair the absorption of folate or folic acid in the intestine, as they damage the intestinal mucosa and cause inflammatory changes. \\[2\\]\n\nThis damage reduces the gut's ability to absorb nutrients effectively, ultimately leading to folate deficiency.\n\n### 4\\. Medications\n\nMedications such as anticonvulsants (used to treat seizures) or methotrexate (used as an immunosuppressant and chemotherapeutic agent), but also certain antibiotics can interfere with the absorption and metabolism of folic acid and folate, which can lead to a folic acid deficiency. \\[2\\]\n\n### 5\\. Alcoholism\n\nChronic alcohol consumption and even frequent drinking of alcoholic beverages interfere with the absorption of folic acid in your gut, as alcohol damages the gut lining and reduces your body's ability to absorb nutrients. \\[2\\]\n\nAt the same time, alcohol increases your folic acid requirements because it stresses the metabolism and promotes the excretion of folic acid via the kidneys.\n\nThis combination of reduced absorption and increased need often leads to a folic acid deficiency, especially if your diet is unbalanced and low in folate.\n\n### 6\\. Genetic Factors\n\nGenetic variants such as the MTHFR polymorphism can impair the utilization of folic acid in the body, as these variants reduce the activity of the enzyme that converts folic acid into its active form, resulting in an increased risk of folic acid deficiency.\n\n### 7\\. Lifestyle Choices and Environmental Factors\n\nSmoking and chronic stress can also lower your folic acid levels as they speed up metabolism and impair the absorption of folic acid in the gut, forcing your body to use more folic acid. \\[2\\]\n\n### 8\\. Older Age\n\nAs you age, your body's ability to absorb nutrients such as folic acid decreases as intestinal function and nutrient absorption efficiency decline.\n\nOlder people are, therefore, more likely to be deficient in folic acid. \\[2\\]\n\n### 9\\. Renal Insufficiency and Dialysis\n\nChronic renal failure and dialysis can increase folic acid absorption, as dialysis removes vitamin B9 from the blood, and kidney function impairs utilization, which increases the need for folic acid. \\[2\\]\n\n### 10\\. Liver Diseases\n\nLiver disease can also significantly impact folic acid metabolism, as the liver plays a central role in the storage, conversion, and utilization of folic acid.\n\nWith a damaged liver, such as cirrhosis or hepatitis, your body's ability to properly store folic acid and convert it into its active form may be impaired. \\[2\\]\n\nThis results in less folic acid being available, which increases the risk of folic acid deficiency.\n\n## How Is Folic Acid Deficiency Diagnosed?\n\nA folic acid deficiency is usually diagnosed through a blood test, which measures the folic acid concentration in the serum and the number of red blood cells.\n\n[CARE](http://care.me) can also diagnose a folic acid deficiency through our comprehensive blood analysis that checks both folic acid and homocysteine levels to accurately determine a possible deficiency and help you optimize your health.\n\n## How Is Folic Acid Deficiency Treated?",{"_uid":877,"component":741,"description":138,"mobileImage":878,"desktopImage":882},"438477f4-2cca-4c0e-905d-33a68060270f",{"id":879,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":880,"copyright":138,"fieldtype":140,"meta_data":881,"is_external_url":14},18940310,"https://a.storyblok.com/f/103647/6384x3665/83668263fe/hand-of-european-adult-lady-recommends-a-lot-of-pi-2023-11-27-05-31-36-utc.jpg",{},{"id":879,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":880,"copyright":138,"fieldtype":140,"meta_data":883,"is_external_url":14},{},{"_uid":885,"content":886,"component":106},"6bed1930-1dad-480d-b6ca-af7a4d7db7c5","Folic acid deficiency therapy is usually carried out by taking folic acid preparations (food supplements) and switching to a folate-rich diet. \\[1\\]\n\nIn more severe cases or for specific causes, more intensive medical care may be required to compensate for the deficiency and avoid long-term consequences.\n\nIf you would like to find out which foods are particularly rich in folic acid (folate), please read this article from us.\n\n## How can I avoid a folic acid deficiency?\n\nTo avoid a folic acid deficiency, you should start by incorporating a balanced diet with folate-rich foods such as green leafy vegetables, pulses and wholegrain products into your diet. Although dairy products do not contain much folic acid, your body can absorb folic acid from them particularly well. \\[4\\]\n\nIt can also be useful to take folic acid if you are in a phase of life with an increased requirement, such as during pregnancy or while breastfeeding. \\[1\\]\n\nA healthy lifestyle that avoids or at least minimizes alcohol and smoking also helps to keep your folic acid levels stable. \\[2\\]\n\n[Book your health check-up with CARE today](https://booking.care.me/ch-en/services/?\\_gl=1\\*11edesx\\*\\_gcl_au\\*MTE3Nzg1NzUwOS4xNzE4Mjc2MDAx\\*\\_ga\\*MTMxMDQ4NTU0MS4xNzAxMTU0ODY0\\*\\_ga_67EVPSRHTV\\*MTcyNDk5OTY5MS4zNy4wLjE3MjQ5OTk2OTEuNjAuMC4w) and take your health into your own hands!",{"_uid":888,"title":116,"content":889,"component":118},"81d50158-5680-4c4c-a960-2c853b9e66f9","\\[1\\] Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology, 4(2), 52–59.\n\n\\[2\\] Office of Dietary Supplements - Folate. (n.d.). https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/\n\n\\[3\\] Folate-Deficiency anemia. (2019, November 19). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/folate-deficiency-anemia\n\n\\[4\\] Townsend, J. R., Kirby, T. O., Sapp, P. A., Gonzalez, A. M., Marshall, T. M., & Esposito, R. (2023). Nutrient synergy: definition, evidence, and future directions. Frontiers in nutrition, 10, 1279925. https://doi.org/10.3389/fnut.2023.1279925",[891],{"_uid":892,"title":893,"no_index":14,"og_image":894,"canonical":895,"component":123,"no_follow":14,"description":896,"image_param":125,"hide_sitemap":14},"f815d560-e924-452c-85ef-a71be926fea6","What is folic acid deficiency?","//a.storyblok.com/f/103647/5776x3896/faa1573044/food-rich-in-folic-acid-2024-10-17-15-19-06-utc.jpg",{"id":138,"url":138,"linktype":343,"fieldtype":145,"cached_url":138},"Find out the causes, symptoms and solutions for folic acid deficiency.","Folic Acid Deficiency: Causes, Symptoms & Treatment",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":899,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":903,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":904,"default_full_slug":150,"translated_slugs":906,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":900,"isFemale":12,"linkedin":902,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":901,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[905],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[908],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":909,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":910,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":911,"default_full_slug":30,"translated_slugs":915,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[912,913,914],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"In this article, you will learn why folic acid is so essential for your body, how to recognize a folic acid deficiency, and, above all, how to avoid it.","2024-09-26 11:09",{"id":919,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":920,"copyright":138,"fieldtype":140,"meta_data":921,"is_external_url":14},18939844,"https://a.storyblok.com/f/103647/5776x3896/faa1573044/food-rich-in-folic-acid-2024-10-17-15-19-06-utc.jpg",{},{"id":919,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":920,"copyright":138,"fieldtype":140,"meta_data":923,"is_external_url":14},{},"folic-acid-deficiency","ch-en/blog/articles/folic-acid-deficiency",-780,[],"efbd5f7e-2528-423f-b973-e86858fc2c74","2024-12-05T13:15:45.046Z",[931],{"id":932,"name":828,"slug":933,"published":12,"full_slug":934,"is_folder":14,"parent_id":216},590390649,"folsaeuremangel","ch-de/blog/articles/folsaeuremangel",[],{"name":937,"created_at":938,"published_at":939,"updated_at":940,"id":941,"uuid":942,"content":943,"slug":1036,"full_slug":1037,"sort_by_date":151,"position":1038,"tag_list":1039,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1040,"first_published_at":1041,"release_id":151,"lang":157,"path":151,"alternates":1042,"default_full_slug":1037,"translated_slugs":1047},"Vitamin B12 Überdosierung ","2024-11-27T09:13:08.485Z","2024-12-27T10:26:09.495Z","2024-12-27T10:26:09.515Z",585964843,"b4a964d8-c264-40be-967e-0db5a004486b",{"_uid":944,"body":945,"meta":1002,"title":1009,"author":1010,"component":164,"categories":1019,"description":1028,"publishedAt":1029,"heroMobileImage":1030,"heroDesktopImage":1034},"4aa1c5bf-e2d5-4a74-81cf-43eb12be3e86",[946,949,957,960,968,971,979,982,990,993,996,999],{"_uid":947,"content":948,"component":106},"32b5b18e-2533-452a-b897-b98b64b95687","## Is an overdose of vitamin B12 even possible?\n\nYes, an overdose can indeed occur in rare cases. However, not through food, but only through supplementation. Side effects can include dizziness, nausea, skin rashes, acne or diarrhea.\n\nIt is generally assumed that vitamin B12 also has a storage limit and that if this is exceeded, the excess is simply excreted. Exceptions to this are certain diseases such as hepatitis or leukemia, because in these cases the body can no longer excrete the excess B12. Or in older hospitalized people with chronic kidney disease, mortality can increase due to high B12 levels. \\[1\\]\n\n## Symptoms of a vitamin B12 overdose\n\nIt is difficult to say whether an overdose actually exists, as some symptoms can occur even with low doses of vitamin B12. For example\n\n- Skin rashes or acne: This is one of the known symptoms, although vitamin B6 can also be a trigger - or if both B6 and B12 are taken, a slight intolerance may occur. But in any case, it does seem that skin sensitivity can be affected and lead to skin reactions such as pimples. \\[2\\]\n- Dizziness and nausea: Higher doses of vitamin B12, as administered in the form of injections in the event of a deficiency, can temporarily overload the metabolism, the circulatory system or the reaction of the nervous system. However, this usually subsides quickly.\n\n## But what exactly is vitamin B12?",{"_uid":950,"component":741,"description":138,"mobileImage":951,"desktopImage":955},"64b11486-99b9-40a2-b1bc-02cac54644c1",{"id":952,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":953,"copyright":138,"fieldtype":140,"meta_data":954,"is_external_url":14},18723770,"https://a.storyblok.com/f/103647/3797x2531/0ebf12c6ed/different-drugs-and-health-supplement-pills-poured-2024-02-13-18-19-24-utc.jpg",{},{"id":952,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":953,"copyright":138,"fieldtype":140,"meta_data":956,"is_external_url":14},{},{"_uid":958,"content":959,"component":106},"1d7cd31b-1817-4843-a466-465982b8fa5d","Vitamin B12 consists of various chemical compounds, the cobalamins. These are produced by bacteria. Fermented foods such as raw sauerkraut also contain small traces of vitamin B12. However, B12 can only be found in sufficient quantities in animal products.\n\nVitamin B12 is a **water-soluble vitamin**. This means that it can be more easily absorbed and transported by the body. Only a certain proportion of water-soluble vitamins is absorbed by the body, the rest is excreted in the urine. The body usually absorbs as much as it needs, with B12 the situation is somewhat different. The proportion that is actually absorbed depends on the amount of the vitamin and the body's capacity. At low doses, the body can absorb a larger percentage, whereas at higher doses, absorption is usually reduced and the excess is excreted.\n\nFat-soluble vitamins (A, D, E, K), on the other hand, need fat in order to be absorbed from the small intestine and taken up together with fats via the intestinal wall and then transported through the lymph into the blood with the help of lipoproteins. In contrast to water-soluble vitamins, excess fat-soluble vitamins are not excreted in the urine, but can be stored in fatty tissue and the liver.\n\nVitamin B12 has the same property as fat-soluble vitamins, namely that it c**an be stored in the body for several years**. This is because it is bound to special transport and storage proteins in the body, which inhibit rapid breakdown and enable it to be stored in the liver. In addition, there is another special feature: part of the consumption and excretion of B12 is recycled, i.e. reabsorbed by the intestine and “recycled” via a special cycle.\n\nI assume that this is due to evolutionary reasons, as vitamin B12 is involved in processes that are essential for survival, but can only be inadequately absorbed through food under certain circumstances. If the supply of meat was scarce in cave times, those who had sufficient vitamin B12 reserves stored in their liver had an advantage.",{"_uid":961,"component":741,"description":138,"mobileImage":962,"desktopImage":966},"eb37273e-98f0-4e09-af55-556f038b495e",{"id":963,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":964,"copyright":138,"fieldtype":140,"meta_data":965,"is_external_url":14},18723769,"https://a.storyblok.com/f/103647/1792x1024/0a9a134b41/foto-2.jpg",{},{"id":963,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":964,"copyright":138,"fieldtype":140,"meta_data":967,"is_external_url":14},{},{"_uid":969,"content":970,"component":106},"8c8473b3-4877-4bf7-a347-4e545962d4b0","## What does vitamin B12 do?\n\n1. **Formation of red blood cells**\n\n   The red blood cells ensure the transportation of oxygen in the body. Sufficient B12 helps to ensure that enough oxygen is transported and that the organs are optimally supplied with energy. A B12 deficiency can lead to a reduced number of red blood cells and thus to anemia.\n2. **Supporting the nervous system**\n\n   Our nerve fibers are surrounded by a protective sheath, the myelin sheath. This enables the rapid transmission of nerve impulses. A B12 deficiency can damage these myelin sheaths, which leads to reduced nerve function. A long-term deficiency can lead to irreversible nerve damage.\n3. **DNA synthesis**\n\n   Vitamin B12 is involved in DNA synthesis - a deficiency can disrupt cell division, which can inhibit the production of blood cells. This has serious consequences for cells with a high division rate, such as red blood cells or immune cells, as it can lead to developmental disorders and a weak immune system.\n4. **Mood and cognitive functions**\n\n   A lack of B12 can be associated with depression, cognitive disorders and memory problems. Some studies suggest that low levels of vitamin B12 may increase the risk of neurodegenerative diseases such as Alzheimer's, especially in older adults \\[3,4\\].\n\n   The importance of vitamin B12 for the body can be seen in its many functions. It is essential for oxygen supply, cell division, the nervous system, metabolism, the immune system and mental health.\n5. **Breakdown of homocysteine**\n\n   Together with B6 and B9 (folic acid), B12 is able to break down homocysteine. If there is a deficiency of B12, among other things, homocysteine continues to rise or cannot be broken down properly, which can lead to damage to the blood vessel walls.",{"_uid":972,"component":741,"description":138,"mobileImage":973,"desktopImage":977},"32db6df1-51df-41af-b09d-ce3bea375ed8",{"id":974,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":975,"copyright":138,"fieldtype":140,"meta_data":976,"is_external_url":14},18723774,"https://a.storyblok.com/f/103647/6720x4480/0b0833c437/foto-3.jpg",{},{"id":974,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":975,"copyright":138,"fieldtype":140,"meta_data":978,"is_external_url":14},{},{"_uid":980,"content":981,"component":106},"89e7461e-faee-4678-8ddd-40286404c107","## Reasons for vitamin B12 deficiency\n\nIn contrast to an overdose, a B12 deficiency is very common. Depending on diet, age and state of health. Below are the most important groups that may have an increased need:\n\n1. **Vegan diet**\n\n   B12 is mainly found in animal products such as meat, fish and eggs. If you go without it completely, you must either supplement or consume foods with fortified B12. Vegetarians can also be affected by a deficiency, which is why it is also worth having B12 tested regularly.\n\n   People who have not been vegan for so long or who are taking medication usually still have enough vitamin B12, as the liver stores it for a long time. But at some point the store is empty and unfortunately this cannot be determined without regular testing.\n2. **Older people**\n\n   The body's ability to absorb B12 decreases with increasing age. This is because stomach acid production often decreases somewhat. However, stomach acid and intrinsic factor (a protein produced in the stomach) are necessary to release and absorb vitamin B12 from food.\n3. **Metformin**\n\n   Metformin, a drug prescribed for the treatment of diabetes, can interfere with B12 absorption in the small intestine. Diabetics must have their B12 levels tested regularly, as the risk of neuropathy (nerve damage) can increase with a vitamin B12 deficiency. \\[5\\]\n4. **Gastrointestinal diseases or stomach reduction**\n\n   In gastrointestinal diseases such as Crohn's disease or coeliac disease, the intestinal mucosa can be damaged. This reduces absorption.\n\n   People who have undergone a stomach reduction can also have deficiencies, as the production of intrinsic factor is reduced.\n5. **Genetic variations**\n\n   People with certain genetic mutations, such as in the genes MTHFR or TCN2 (transcobalamin II gene), are less efficient at processing and storing vitamin B12.\n6. **Pregnancy and breastfeeding**\n\n   The vitamin B12 requirement is increased during pregnancy and breastfeeding, as the vitamin is important for the baby's development. Women who are vegan or vegetarian during these phases or who already have a low vitamin B12 level can therefore quickly develop a deficiency, which can affect not only their own health but also that of their baby. However, these women usually receive good medical care and are regularly checked for deficiencies.\n7. **Alcohol abuse**\n\n   Alcohol in high quantities can impair both the absorption and storage of vitamin B12, as the liver is often affected.\n8. **Liver or kidney disease**\n\n   Vitamin B12 is stored in the liver. A diseased liver can find it difficult to build up or maintain sufficient B12 stores.\n\n   In chronic kidney disease, vitamin B12 absorption and excretion may be impaired.",{"_uid":983,"component":741,"description":138,"mobileImage":984,"desktopImage":988},"61f13524-e81c-4435-8736-ed152d7c1d9a",{"id":985,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":986,"copyright":138,"fieldtype":140,"meta_data":987,"is_external_url":14},18723772,"https://a.storyblok.com/f/103647/3807x3807/a908100032/foto-1.jpg",{},{"id":985,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":986,"copyright":138,"fieldtype":140,"meta_data":989,"is_external_url":14},{},{"_uid":991,"content":992,"component":106},"6d2c4630-876f-457e-8891-abb2674024c0","## What is the recommended daily intake of vitamin B12?\n\nThe Swiss Federal Food Safety and Veterinary Office FSVO recommends the following in the [table Swiss reference values for nutrient intake](https://kwk.blv.admin.ch/naehrstofftabelle-en/):\n\n- for adults a daily intake of 4 micrograms (µg)\n- for pregnant women 4.5 µg\n- 5\\.5 µg for breastfeeding women\n\nIn principle, this can be easily achieved through the diet, provided that animal products are consumed.\n\nFood supplements are recommended if there is an increased requirement. These have a much higher value, from around 220 µg to high-dose supplements of 2000 µg.\n\n### Active and passive absorption of B12\n\nVitamin B12 can be absorbed in two ways. In active absorption, B12 binds to a protein, the intrinsic factor, in the stomach. This in turn can bind to specific receptors in the small intestine to enable the absorption of B12. Unfortunately, this only works in small quantities. This means that with a normal meal, 1.5 µg can be absorbed during a meal. This means that you would have to eat several meals containing B12 throughout the day in order to reach a daily dose of 4 µg or more.\n\nThe second way is so-called passive absorption. Here, B12 passes directly through the intestinal wall into the blood, but only about 1% at high doses. This means that a dosage of 1000 µg or more is needed to ensure that a sufficient amount enters the body.\n\n### Have B12 levels tested\n\nIn order to be able to determine a deficiency, it definitely makes sense to have your vitamin B12 level tested.",{"_uid":994,"content":995,"component":110},"b9ed0b1e-6a7b-401b-9162-b3dbd269bbdc","### Do you have a vitamin B12 deficiency?\n\nAt CARE, you can have your vitamin B-12 level tested with a [comprehensive health check-up](https://care.me/ch-en/). It also provides you with detailed insights into your health status. In addition to vitamin B12, 43 other blood values are measured and a muscle-fat analysis is carried out.\n\nYou can even have your personalized dietary supplement created if required.",{"_uid":997,"content":998,"component":106},"5dc88219-7c40-42f2-b272-16eb22e1d40e","## The 10 foods richest in vitamin B12\n\nYou should eat these foods regularly. The B12 content is given per 100g.\n\n- Beef liver: 60-80 µg (by the way, this is also the best source of vitamin A)\n- Oysters and mussels: 20-30 µg\n- Fish - mackerel: 19 µg, trout: 7.5 µg, tuna: 5 µg, salmon: 3-5 µg\n- Beef: 2-2.5 µg\n- Cheese: Emmental approx. 2.8-3.1 µg, Sbrinz approx. 2.6-3 µg, Gruyère approx. 1.5-2 µg, Feta 1-1.8 µg\n- Eggs (2): approx. 1.2-1.5 µg\n- Chicken: 0.3-0.5\n- Milk: 0.4-0.5 µg\n- Plant-based milk alternatives: 0.5-1.5 µg (depending on the manufacturer)\n- Greek yoghurt: 0.5 µg, low-fat quark: 0.3-0.4 µg",{"_uid":1000,"title":116,"content":1001,"component":118},"dd1eebf6-cd0b-4cec-bc9c-c4f757da1e94","\\[1\\] Flores-Guerrero JL, Minovic I, Groothof D, Gruppen EG, Riphagen IJ, Kootstra-Ros J, Muller Kobold A, Hak E, Navis G, Gansevoort RT, de Borst MH, Dullaart RPF, Bakker SJL. Association of Plasma Concentration of Vitamin B12 With All-Cause Mortality in the General Population in the Netherlands. JAMA Netw Open. 2020 Jan 3;3(1):e1919274. doi: 10.1001/jamanetworkopen.2019.19274. PMID: 31940038; PMCID: PMC6991261.\n\n\\[2\\] Jansen T, Romiti R, Kreuter A, Altmeyer P. Rosacea fulminans triggered by high-dose vitamins B6 and B12. J Eur Acad Dermatol Venereol. 2001 Sep;15(5):484-5. doi: 10.1046/j.1468-3083.2001.00308.x. PMID: 11763399.\n\n\\[3\\]Calderón-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 2020 Jan;26(1):5-13. doi: 10.1111/cns.13207. Epub 2019 Sep 6. PMID: 31490017; PMCID: PMC6930825.\n\n\\[4\\] Morris MC, Schneider JA, Tangney CC. Thoughts on B-vitamins and dementia. J Alzheimers Dis. 2006 Aug;9(4):429-33. doi: 10.3233/jad-2006-9409. PMID: 16917152; PMCID: PMC3428233.\n\n\\[5\\] Sayedali E, Yalin AE, Yalin S. Association between metformin and vitamin B12 deficiency in patients with type 2 diabetes. World J Diabetes. 2023 May 15;14(5):585-593. doi: 10.4239/wjd.v14.i5.585. PMID: 37273250; PMCID: PMC10236989.",[1003],{"_uid":1004,"title":1005,"no_index":14,"og_image":1006,"canonical":1007,"component":123,"no_follow":14,"description":1008,"image_param":125,"hide_sitemap":14},"f0ff8b57-ed19-4977-b03a-bdd7d5e25740","Vitamin B12 Overdose: Side Effects & Risks","//a.storyblok.com/f/103647/1792x1024/f1098a72ff/modern_photorealistic_vitamin_b12_image.jpg",{"id":138,"url":138,"linktype":343,"fieldtype":145,"cached_url":138},"In this article, we look at the question of whether vitamin B12 can actually be overdosed and what health risks could be associated with an overdose.","Does a Vitamin B12 overdose exist?",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1011,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1015,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1016,"default_full_slug":150,"translated_slugs":1018,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1012,"isFemale":12,"linkedin":1014,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1013,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1017],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1020],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":1021,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":1022,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":1023,"default_full_slug":30,"translated_slugs":1027,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[1024,1025,1026],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Vitamin B12 is a very important vitamin that plays a central role in energy metabolism, in the formation of red blood cells and in the nervous system. The body cannot produce it itself, which means that vitamin B12 must be supplied through the diet. A deficiency can have serious health consequences. Despite its positive properties, reports about the dangers of overdosing are still circulating. In this article, we look at the question of whether vitamin B12 can actually be overdosed and what health risks could be associated with an overdose.","2024-09-10 09:40",{"id":1031,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1032,"copyright":138,"fieldtype":140,"meta_data":1033,"is_external_url":14},18723768,"https://a.storyblok.com/f/103647/1792x1024/f1098a72ff/modern_photorealistic_vitamin_b12_image.jpg",{},{"id":1031,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1032,"copyright":138,"fieldtype":140,"meta_data":1035,"is_external_url":14},{},"vitamin-b12-overdose","ch-en/blog/articles/vitamin-b12-overdose",-770,[],"5d2d88f3-b0e9-48ec-af65-308d2a37cff4","2024-11-27T09:36:33.690Z",[1043],{"id":1044,"name":937,"slug":1045,"published":12,"full_slug":1046,"is_folder":14,"parent_id":216},585922583,"vitamin-b12-ueberdosierung","ch-de/blog/articles/vitamin-b12-ueberdosierung",[],{"name":1049,"created_at":1050,"published_at":1051,"updated_at":1052,"id":1053,"uuid":1054,"content":1055,"slug":1136,"full_slug":1137,"sort_by_date":151,"position":1138,"tag_list":1139,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1140,"first_published_at":1141,"release_id":151,"lang":157,"path":151,"alternates":1142,"default_full_slug":1137,"translated_slugs":1147},"Metabolisches-Syndrom","2024-11-07T16:03:54.582Z","2024-11-14T07:56:34.796Z","2024-11-14T07:56:34.820Z",575735682,"4f655854-5aa1-4936-bc9f-5c847e7e1a63",{"_uid":1056,"body":1057,"meta":1103,"title":1109,"author":1110,"component":164,"categories":1119,"description":1128,"publishedAt":1129,"heroMobileImage":1130,"heroDesktopImage":1134},"a49e4f00-5edb-4b0b-887a-62c6492fd49e",[1058,1061,1069,1072,1075,1078,1086,1089,1097,1100],{"_uid":1059,"content":1060,"component":106},"f8e63493-61fa-4eb7-929c-d202c0f7d3d0","## What is metabolic syndrome?\n\nMetabolic syndrome describes a group of risk factors that together significantly increase the likelihood of cardiovascular disease and type 2 diabetes (3-4-fold relative risk increase) \\[1\\]. It is defined by the syndrome-typical simultaneous occurrence of (abdominal) obesity, high blood pressure, insulin resistance with a sugar metabolism disorder and a lipid metabolism disorder (HDL cholesterol and triglycerides). Mostly promoted by lifestyle habits such as lack of exercise, a high-calorie diet and stress. A familial accumulation can also be observed here.\n\nMetabolism comes from the Greek word metabolē and means transformation. In this sense, metabolism describes the chemical transformation processes in the body and is basically a term that can be used for any bodily process. The term is most commonly used to describe the utilization, storage and excretion of nutrients in our body.\n\nAs a result of increasing metabolic dysregulation due to overstimulation (“oversaturation”) or a lack of stimuli from physical activity, these complex processes no longer run smoothly over time. Increased abdominal fat (visceral or abdominal fat) and increased blood pressure are often observed initially. This is followed by blood sugar levels that indicate insulin resistance, whereupon the triglycerides increase and the HDL cholesterol decreases, which is responsible for the recycling of bad fats (LDL and apolipoprotein B).\n\nThe whole cycle reinforces each other in the form of a vicious circle and ultimately forms the basis for metabolic syndrome. At the beginning of the changes, individual processes may only become apparent in different ways. What they have in common - fortunately or unfortunately - is their reversibility and strong dependence on the lifestyle components mentioned above.",{"_uid":1062,"component":741,"description":138,"mobileImage":1063,"desktopImage":1067},"304a2f10-232d-4e97-96c8-7141f8c2c69b",{"id":1064,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1065,"copyright":138,"fieldtype":140,"meta_data":1066,"is_external_url":14},18056215,"https://a.storyblok.com/f/103647/6720x4480/17c9718e44/paper-liver-medical-supplies-nuts-avocado-and-o-2024-02-09-04-55-09-utc.jpg",{},{"id":1064,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1065,"copyright":138,"fieldtype":140,"meta_data":1068,"is_external_url":14},{},{"_uid":1070,"content":1071,"component":106},"bd5afbb3-7fcb-415a-a2e7-18cf8b618f74","## What information about metabolic syndrome can CARE give you?\n\nThere are five standard criteria that are used worldwide to diagnose metabolic syndrome. If three of them are met, it is called metabolic syndrome. The standard criteria are as follows:\n\n1. A **waist circumference** (measured at the navel) of more than 102 cm in men and 88 cm in women or increased visceral fat. At CARE, we use a special scale to analyze body composition, which can reliably calculate the mass of abdominal fat.\n2. A blood **triglyceride level** of 1.7mmol/l or higher.\n3. Decreased **HDL cholesterol**: less than 1.05mmol/l in men or less than 1.3mmol/L in women.\n4. Elevated **fasting blood glucose** of at least 5.6 mmol/l or an elevated **long-term blood glucose level** \u003C5.7%.\n5. Average blood pressure values of at least 130 mmHg systolic or 85 mmHg diastolic \\[2\\].",{"_uid":1073,"content":1074,"component":110},"507a4b05-ba04-45b0-9127-853e5203a9e0","### Discover your risk factors now\n\nAt CARE, a full-body check-up gives you valuable insights into your health status and allows you to identify and act on risk factors at an early stage.\n\nThe full-body check-up measures 44 blood values, including cholesterol, triglyceride and blood sugar levels, analyzes your body composition and performs an ECG and blood pressure measurement.\n\n[Discover the check-up now.](https://care.me/ch-en/pricing/)",{"_uid":1076,"content":1077,"component":106},"1d6781aa-a547-42e3-ba63-68dbb3618695","## Symptoms of metabolic syndrome\n\nIn fact, metabolic syndrome initially shows no symptoms. The “deterioration” of the risk factors develops gradually and usually goes unnoticed until serious health problems, such as cardiovascular disease or diabetes, occur. As a result, it is often only recognized when serious complications have already occurred and it is already too late.\n\nWhen symptoms do occur, they are often non-specific and include\n\n- Tiredness or lack of energy\n- Concentration problems\n- Weight gain, especially around the abdomen\n- shortness of breath\n- Sleep apnea and snoring\n- Headaches or dizziness\n- Increased thirst or frequent urination\n\n## What are the causes of metabolic syndrome?",{"_uid":1079,"component":741,"description":138,"mobileImage":1080,"desktopImage":1084},"7e5da5e3-f9f1-4941-a271-5d29428b0c6a",{"id":1081,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1082,"copyright":138,"fieldtype":140,"meta_data":1083,"is_external_url":14},18056255,"https://a.storyblok.com/f/103647/5809x3999/9022bf7a7c/patient-meet-a-doctor-for-a-therapy-2023-11-27-05-17-39-utc.jpg",{},{"id":1081,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1082,"copyright":138,"fieldtype":140,"meta_data":1085,"is_external_url":14},{},{"_uid":1087,"content":1088,"component":106},"c91a3ef0-b004-426e-83ee-a9806636ab16","The metabolic syndrome includes the modern diseases of civilization. Accordingly, the typical causes are \\[2\\] :\n\n- **Insulin resistance:** The cells no longer react properly to insulin, which leads to an increase in blood sugar levels. In response, the body produces more insulin, which puts a strain on the pancreas and can lead to other health problems such as type 2 diabetes. insulin resistance is caused by too much sugar, simple carbohydrates and trans fats, accompanied by too little exercise.\n- **Obesity:** Abdominal fat tissue (visceral fat) in particular is metabolically active. Visceral fat can release hormones and inflammation-promoting messenger substances (cytokines) and lead to chronic inflammation (silent inflammation). Chronic inflammation in turn plays a central role in the development of many diseases of civilization such as cardiovascular disease, insulin resistance and type 2 diabetes.\n- **Genetic predisposition:** Certain genetic factors increase the risk of insulin resistance and obesity.\n\n## How is metabolic syndrome diagnosed?\n\nThe diagnosis of metabolic syndrome is usually based on a physical examination and laboratory tests. At [CARE](https://care.me/ch-en/), we measure all relevant biomarkers, including visceral fat. A comprehensive health questionnaire provides additional information on lifestyle and any genetic predispositions.\n\nOnce the laboratory values have been received, they are assessed at CARE and checked for abnormalities such as an emerging or existing metabolic syndrome. If you are affected, the doctor will contact you personally and discuss the metabolic syndrome with you.",{"_uid":1090,"component":741,"description":138,"mobileImage":1091,"desktopImage":1095},"6f35b380-8a31-4458-9e5c-4c1ad63886e4",{"id":1092,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1093,"copyright":138,"fieldtype":140,"meta_data":1094,"is_external_url":14},18191321,"https://a.storyblok.com/f/103647/11853x6251/d495209e05/28-03.jpg",{},{"id":1092,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1093,"copyright":138,"fieldtype":140,"meta_data":1096,"is_external_url":14},{},{"_uid":1098,"content":1099,"component":106},"8264c189-fa76-4c53-97b2-9af82bc42ec7","## What are the treatment options for metabolic syndrome?\n\nIn an initial (acute) phase, the treatment of metabolic syndrome focuses on reducing the risk factors with the aim of keeping the cardiovascular risk as low as possible and eliminating insulin resistance. Depending on the severity, the focus is on the following measures:\n\n1. **Lifestyle changes:** A change in diet and regular exercise are the first and most effective steps.\n2. **Drug treatment:** medication to lower blood pressure, blood sugar levels or cholesterol levels.\n3. **Weight reduction:** Reducing abdominal fat can improve many risk factors.\n4. **Quitting smoking:** Smoking aggravates the inflammatory processes in the body and should be given up as soon as possible.\n\nIn a second phase, the necessary lifestyle measures are discussed. The best prevention is to adopt healthy lifestyle habits in the long term.\n\n- **Healthy diet:** A diet rich in fiber, lean proteins, healthy fats and antioxidants can help prevent metabolic syndrome. Lots of vegetables and salads, pulses, some fish and meat (organic) nuts, seeds, dairy products depending on your tolerance.\n- **Regular exercise:** Even a brisk walk of 20 minutes each time after eating can help to reduce the risk.\n- **Weight management:** Weight loss, especially a reduction in visceral fat, is essential.\n- **Stress management:** Stress management techniques such as meditation or breathing exercises can help to lower blood pressure and improve general well-being.\n- **Sleep:** A regular and sufficient sleep cycle supports the metabolism and can improve insulin sensitivity.\n\nThe metabolic syndrome continues to rise worldwide \\[3\\]. In Switzerland, it is estimated that around 20-25% of adults are affected by metabolic syndrome, with obesity and lack of exercise being among the main causes. Considering that 43% of the population in Switzerland is overweight or obese, this is not surprising. \\[4\\]\n\nThe increase among older people and in certain ethnic groups is particularly worrying. Although the increase has been slowed down thanks to high standards in healthcare and greater awareness of prevention, there is still an urgent need for greater prevention.",{"_uid":1101,"title":116,"content":1102,"component":118},"9e58c97b-31d8-4a14-af2f-2a98f78a9cc9","\\[1\\] Swarup S, Ahmed I, Grigorova Y, et al. Metabolic Syndrome. \\[Updated 2024 Mar 7\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: \u003Chttps://www.ncbi.nlm.nih.gov/books/NBK459248/>\n\n\\[2\\] Fahed, G.; Aoun, L.; Bou Zerdan, M.; Allam, S.; Bou Zerdan, M.; Bouferraa, Y.; Assi, H.I. Metabolic Syndrome: Updates on Pathophysiology and Management in 2021. Int. J. Mol. Sci. 2022, 23, 786. \u003Chttps://doi.org/10.3390/ijms23020786>\n\n\\[3\\] Chew NWS, Ng CH, Tan DJH, Kong G, Lin C, Chin YH, Lim WH, Huang DQ, Quek J, Fu CE, Xiao J, Syn N, Foo R, Khoo CM, Wang JW, Dimitriadis GK, Young DY, Siddiqui MS, Lam CSP, Wang Y, Figtree GA, Chan MY, Cummings DE, Noureddin M, Wong VW, Ma RCW, Mantzoros CS, Sanyal A, Muthiah MD. The global burden of metabolic disease: Data from 2000 to 2019. Cell Metab. 2023 Mar 7;35(3):414-428.e3. doi: 10.1016/j.cmet.2023.02.003. PMID: 36889281.\n\n\\[4\\] https://www.bfs.admin.ch/bfs/de/home/statistiken/gesundheit/determinanten/uebergewicht.html",[1104],{"_uid":1105,"title":1106,"no_index":14,"og_image":1107,"component":123,"no_follow":14,"description":1108,"image_param":125,"hide_sitemap":14},"c73fc038-9f4d-4982-a5ac-285f45099bd5","Metabolic Syndrome: Symptomes, Diagnosis & Treatment","//a.storyblok.com/f/103647/6720x4480/4326f8db98/close-up-of-senior-man-measuring-waist-with-a-tape-2023-11-27-05-05-54-utc.jpg","In this article, you will learn what metabolic syndrome is. Discover how it is diagnosed, what causes it and what you can do.","Metabolic syndrome - when risk factors come together",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1111,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1115,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1116,"default_full_slug":150,"translated_slugs":1118,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1112,"isFemale":12,"linkedin":1114,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1113,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1117],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1120],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":1121,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":1122,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":1123,"default_full_slug":20,"translated_slugs":1127,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[1124,1125,1126],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"Metabolic syndrome is a collection of different progressive risk factors that are increasing significantly worldwide and provide the breeding ground for numerous serious health risks. In addition to the visually visible increased abdominal girth, it often remains undetected without a blood test and medical assessment. In this article, we explain what metabolic syndrome is, how it is diagnosed, what causes it and what you can do to reverse the processes that have been set in motion.","2024-08-29 08:46",{"id":1131,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1132,"copyright":138,"fieldtype":140,"meta_data":1133,"is_external_url":14},18056193,"https://a.storyblok.com/f/103647/6720x4480/4326f8db98/close-up-of-senior-man-measuring-waist-with-a-tape-2023-11-27-05-05-54-utc.jpg",{},{"id":1131,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1132,"copyright":138,"fieldtype":140,"meta_data":1135,"is_external_url":14},{},"metabolic-syndrom","ch-en/blog/articles/metabolic-syndrom",-750,[],"0f2a152b-fea1-4099-ae49-354f0fa49526","2024-11-07T16:20:04.206Z",[1143],{"id":1144,"name":1049,"slug":1145,"published":12,"full_slug":1146,"is_folder":14,"parent_id":216},572964657,"metabolisches-syndrom","ch-de/blog/articles/metabolisches-syndrom",[],{"name":1149,"created_at":1150,"published_at":1151,"updated_at":1152,"id":1153,"uuid":1154,"content":1155,"slug":1247,"full_slug":1248,"sort_by_date":151,"position":1249,"tag_list":1250,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1251,"first_published_at":1252,"release_id":151,"lang":157,"path":151,"alternates":1253,"default_full_slug":1248,"translated_slugs":1257},"zinkmangel","2024-11-13T14:06:13.044Z","2024-11-14T07:32:18.190Z","2024-11-14T07:32:18.215Z",578418062,"31f5597e-f80e-4694-8aa8-804c956cb0ae",{"_uid":1156,"body":1157,"meta":1214,"title":1220,"author":1221,"component":164,"categories":1230,"description":1239,"publishedAt":1240,"heroMobileImage":1241,"heroDesktopImage":1245},"766d2854-a79f-43d8-b83c-10fdd18932f8",[1158,1161,1169,1172,1180,1183,1186,1189,1197,1200,1208,1211],{"_uid":1159,"content":1160,"component":106},"f5a257ed-6c1d-45ba-8f29-c66b4dd35e5e","## What is zinc deficiency?\n\nZinc deficiency means that your body cannot provide enough zinc to maintain vital functions such as immune defense, cell division or wound healing. A deficiency can result from an unbalanced diet, an intestinal absorption disorder or an increased requirement. A diet with few zinc-rich foods, chronic illnesses and phases of life such as pregnancy and growth increase the likelihood of a zinc deficiency.\n\n## What symptoms can occur with zinc deficiency?\n\nThe symptoms of zinc deficiency vary greatly and are usually unspecific, which makes diagnosis difficult. The immune system may be weakened, wounds may heal conspicuously slowly or skin changes may occur. The sense of taste and smell can also be impaired.\n\nHere are the most common signs:\n\n- **Weak immune system**: Persistent infections and colds can be an indication of zinc deficiency, as zinc plays an important role in the immune system.\n- **Skin problems**: Skin rashes, acne, eczema and delayed wound healing can occur.\n- **Hair loss**: Zinc is important for hair growth and a deficiency can lead to hair loss.\n- **Delayed growth**: In children, zinc deficiency can lead to growth retardation and developmental problems.\n- **Altered sense of taste and smell**: Zinc deficiency can lead to taste disorders and a reduced sense of smell.\n- **Decreased appetite**: Zinc deficiency can lead to loss of appetite.\n- **Cognitive impairment**: Difficulty concentrating or general memory problems may occur.",{"_uid":1162,"component":741,"description":138,"mobileImage":1163,"desktopImage":1167},"9f5feb55-8736-4f78-a10d-ed74e0a22520",{"id":1164,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1165,"copyright":138,"fieldtype":140,"meta_data":1166,"is_external_url":14},18405833,"https://a.storyblok.com/f/103647/6150x4100/fdd7e88b66/foto-2.jpg",{},{"id":1164,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1165,"copyright":138,"fieldtype":140,"meta_data":1168,"is_external_url":14},{},{"_uid":1170,"content":1171,"component":106},"a83a3ee9-76f6-4a6b-a097-9e1d73757b30","## What are the causes of zinc deficiency?\n\nZinc deficiency can be caused by chronic inflammatory diseases in particular, but also by excessive alcohol consumption or the regular intake of medication. Or simply an increased need, for example during pregnancy or growth, can be the cause of zinc deficiency.\n\n### **Which illnesses promote zinc deficiency?**\n\nThe absorption and utilization of zinc in the body can be impaired in the following diseases in particular:\n\n- **Crohn's disease**: This chronic inflammatory bowel disease impairs the ability of the intestine to absorb nutrients.\n- **Coeliac disease**: Gluten damages the lining of the small intestine, which impairs the absorption of nutrients.\n- **Chronic kidney disease**: These can lead to increased loss of zinc via the urine.\n- **Liver cirrhosis**: Damage to the liver can impair zinc storage and utilization in the body.\n- **Diabetes**: People with diabetes often have an increased loss of zinc via the urine.\n- **Alcoholism**: Excessive alcohol consumption can reduce zinc absorption in the intestine and increase zinc loss via the urine.\n\n## **Medications that can promote zinc deficiency**\n\nCertain medications can impair zinc absorption or increase the excretion of zinc, which can lead to a deficiency. These include:\n\n- **Diuretics (dehydrating agents)**: These drugs, which are often used to treat high blood pressure and heart failure, increase the excretion of zinc through the urine.\n- **ACE inhibitors**: These are used to treat high blood pressure and heart failure and can reduce zinc levels in the blood.\n- **Proton pump inhibitors (PPI)**: These are taken to reduce stomach acid production and are used to treat heartburn and stomach ulcers. Reduced stomach acid can impair zinc absorption.\n- **Antibiotics**: Some antibiotics such as tetracyclines and fluoroquinolones can interact with zinc in the gut and reduce its absorption. Examples are doxycycline and ciprofloxacin.\n- **Anticonvulsants**: These drugs, which are used to treat epilepsy among other things, can affect zinc levels in the body. Examples are phenytoin and carbamazepine.\n\nPeople who take these medications long-term should have their zinc levels tested regularly.",{"_uid":1173,"component":741,"description":138,"mobileImage":1174,"desktopImage":1178},"4a52683b-4f7b-467d-bf31-a4569125ad18",{"id":1175,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1176,"copyright":138,"fieldtype":140,"meta_data":1177,"is_external_url":14},18405835,"https://a.storyblok.com/f/103647/6485x3648/0c2869ddf7/foto-3.jpg",{},{"id":1175,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1176,"copyright":138,"fieldtype":140,"meta_data":1179,"is_external_url":14},{},{"_uid":1181,"content":1182,"component":106},"be96d0f6-be02-4c0d-a999-8591b56068d6","## **Why vegetarians and vegans should pay particular attention to their zinc supply**\n\nVegetarians and vegans are somewhat challenged when it comes to their zinc supply, as zinc is mainly found in animal foods such as meat, fish, eggs and dairy products.\n\nAlthough plant-based foods also provide zinc, the absorption (bioavailability) from these sources is often limited. The reason for this is so-called phytates, secondary plant substances that bind zinc and make it more difficult to absorb in the intestine.\n\n#### **Foods rich in phytates**\n\nPlant foods that are rich in phytates and at the same time potentially rich in zinc include\n\n- **Whole grain products** (e.g. whole grain bread, oatmeal, wheat)\n- **Legumes** (e.g. lentils, chickpeas, beans)\n- **Nuts and seeds** (e.g. almonds, walnuts, sunflower seeds, pumpkin seeds)\n- **Soy products** (e.g. tofu, soybeans)\n\nAlthough these foods contain valuable nutrients, their phytate content hinders the absorption of zinc. To increase the bioavailability of zinc, the food should either be soaked, sprouted or fermented before consumption to reduce the phytate content and promote zinc absorption.\n\n#### **Possible effects of a zinc deficiency**\n\nA zinc deficiency can have far-reaching health consequences, as zinc is involved in over 300 enzymatic processes in the body. The immune system, skin health and wound healing are particularly affected. Typical symptoms of a zinc deficiency include\n\n- **Frequent infections** due to a weakened immune system\n- **Poor wound healing**\n- **Skin problems** such as dry, irritated skin or acne\n- **Hair loss and brittle nails**\n- **Tiredness and lack of concentration**\n\nFor vegans and vegetarians, a targeted intake of zinc through diet or food supplements can therefore be useful to prevent deficiency symptoms in the long term.",{"_uid":1184,"content":1185,"component":110},"24969b60-0934-4952-a8a7-1be0c6c7ee4a","Just go ahead and supplement? That's not a good idea. If you suspect you are suffering from a zinc deficiency, get clarity!\n\nOur “[Immune Support](https://care.me/ch-en/add-ons/immune-support/)” blood test will give you a comprehensive picture of your trace element levels. In addition to zinc, it also measures selenium, copper and manganese - elements that are essential for your immune function.\n\n[Find out more now!](https://care.me/ch-en/add-ons/immune-support/)",{"_uid":1187,"content":1188,"component":106},"5f993e42-3b51-4174-b6e7-b372e270e2c9","## How is a zinc deficiency detected?\n\nZinc is not usually tested routinely because zinc deficiency does not usually cause acute symptoms. In Switzerland, 700 study participants (>18 years) were recruited in 2019 as part of a study on selenium deficiency during routine screening of blood donors in four regional centers of the Swiss Red Cross. Serum zinc concentrations (SZC) were also measured in order to assess the zinc supply in Switzerland: “The SZC measured in the blood donors and the moderate percentage of low values reflect the range of usual zinc intake and **do not indicate a general deficiency in the Swiss population**. However, no reliable statement on the prevalence of pronounced zinc deficiency can be made for people who eat a vegan or vegetarian diet due to the small sample size.” \\[1\\]\n\nAs zinc is a trace element that only occurs in small amounts in the blood, the test can vary depending on the method and laboratory. A normal serum level is between 60 and 115 umol/l. However, a zinc deficiency can be difficult to diagnose, as zinc levels in the blood can also be affected by inflammation, stress or infections. Sometimes the zinc level in the hair or urine is also measured to get a more accurate picture, especially if chronic illness or inflammation could distort the blood value.\n\nThis is why many doctors also look for symptoms that could indicate a zinc deficiency, such as delayed wound healing, skin problems, hair loss, frequent infections or tiredness.\n\n## What is the daily requirement of zinc?\n\nAs already mentioned, the zinc requirement must be determined individually. The following recommendations apply in Switzerland \\[1\\]:\n\n**Children and adolescents:**\n\n- 7 to 11 months: 2.9 mg/day\n- 1 to 3 years: 4.3 mg/day\n- 4 to 6 years: 5.5 mg/day\n- 7 to 10 years: 7.4 mg/day\n- 11 to 14 years: 10.7 mg/day\n- 15 to 17 years: 11.9 mg/day (girls), 14.2 mg/day (boys)\n\n**Adults:**\n\n- Women aged 19 and over: 7.5, 9.3, 11.0 or 12.7 mg/day (depending on phytate intake)\n- Men aged 19 and over: 9.4, 11.7, 14.0 or 16.3 mg/day (depending on phytate intake)\n\n**Pregnant women:** 9\\.1, 10.9, 12.6 or 14.3 mg/day (depending on phytate intake)\n\n**Breastfeeding women:** 10\\.4, 12.2, 13.9 or 15.6 mg/day (depending on phytate intake)\n\nDoesn't seem quite so simple. Or do you know the amount of phytates and zinc you have taken in with your food today? It gets even more confusing if you want to supplement zinc.",{"_uid":1190,"component":741,"description":138,"mobileImage":1191,"desktopImage":1195},"155a8da5-f9f1-487e-9e03-580bfd266893",{"id":1192,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1193,"copyright":138,"fieldtype":140,"meta_data":1194,"is_external_url":14},18407401,"https://a.storyblok.com/f/103647/4440x2960/8416cccdce/top-view-variety-of-vitamin-and-mineral-pills-in-w-2024-10-31-16-16-49-utc.jpg",{},{"id":1192,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1193,"copyright":138,"fieldtype":140,"meta_data":1196,"is_external_url":14},{},{"_uid":1198,"content":1199,"component":106},"2a53ee9e-61be-438a-8cea-3074e12356da","### Zinc supplementation and the Swiss maximum quantity model\n\nIn Switzerland, the maximum quantity model \\[2\\] regulates the dosage of trace elements in food supplements or in fortified foods, for example for athletes. The maximum daily amount of a zinc supplement is 5.3 mg and 1.8 mg as an additive in special foods.\n\nHowever, this is probably not enough for vegans, vegetarians and other people who may have an increased requirement. This means that despite a healthy diet and a supplement, deficiencies could occur.\n\nYou're probably wondering why the maximum amount for zinc was set so “low”? Probably because, on the one hand, they want to prevent overdosing and, on the other hand, they believe that the Swiss population is sufficiently supplied with zinc, as the 2019 study on selenium, in which 700 participants were also tested for zinc, showed \\[1\\].\n\n## Risks of taking too much zinc\n\nWhile an occasional high dose of zinc is usually well tolerated, a long-term overdose can have serious effects on the body.\n\n**1\\. short-term overdose (acute toxicity)**\n\nA single high intake of zinc (e.g. more than 200 mg zinc) can lead to acute zinc toxicity. Symptoms include:\n\n- **Nausea and vomiting**\n- **Abdominal pain and diarrhea**\n- **Headache and fatigue**\n\nThese symptoms often occur shortly after ingestion and subside as soon as the intake is reduced. Nevertheless, an acute overdose can be stressful and should be avoided.\n\nZinc can also irritate the stomach lining in smaller quantities, which can lead to nausea. It is therefore important to take zinc supplements with food if possible. However, even then a slight nausea cannot be ruled out, as certain foods interact with zinc and this can also lead to stomach irritation.\n\n#### **2\\. Long-term overdose (chronic toxicity)**\n\nSerious health problems can develop with a long-term high zinc intake that exceeds the recommended limits. According to the European Food Safety Authority (EFSA), the tolerable upper intake level for adults is 25 mg per day \\[3\\]. Doses above 40 mg per day over a longer period of time can lead to chronic side effects, including\n\n- **Copper deficiency**: High zinc intake over a long period of time can inhibit the absorption of copper in the gut, as zinc and copper compete for the same transport mechanisms in the body. Copper is essential for the formation of red blood cells and for energy metabolism. A copper deficiency can lead to anemia, reduced immune function and neurological disorders such as numbness or weakness.\n- **Weakening of the immune system**: Paradoxically, an overdose of zinc can weaken the immune system. Although zinc supports immune function, chronic overdose can disrupt the balance of immune cells and cause pro-inflammatory reactions.",{"_uid":1201,"component":741,"description":138,"mobileImage":1202,"desktopImage":1206},"27942d0e-c301-4528-bc66-efd7e274d855",{"id":1203,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1204,"copyright":138,"fieldtype":140,"meta_data":1205,"is_external_url":14},18405834,"https://a.storyblok.com/f/103647/5706x3804/5d93f9fcd8/foto-4.jpg",{},{"id":1203,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1204,"copyright":138,"fieldtype":140,"meta_data":1207,"is_external_url":14},{},{"_uid":1209,"content":1210,"component":106},"7097d87b-9f13-4667-b4a2-a872b4aaf0cf","## How can you meet your zinc requirements?\n\nFor healthy omnivores under the age of 65, the zinc requirement can generally be met through a balanced diet. Animal products such as meat, fish, eggs and dairy products contain a lot of zinc and are well absorbed by the body. The situation is different with plant-based foods, as some of these also contain zinc, but cannot be absorbed as well. The phytates in cereals and pulses in particular inhibit absorption in the body.",{"_uid":1212,"title":116,"content":1213,"component":118},"43c9627b-f553-43e2-a77c-e2d83876306a","Maxfield L, Shukla S, Crane JS. Zinc Deficiency. \\[Updated 2023 Jun 28\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493231/\n\n\\[1\\] BLV - Besteht ein Risiko für Zinkmangel in der Schweiz?  \n[https://www.blv.admin.ch/dam/blv/de/dokumente/lebensmittel-und-ernaehrung/ernaehrung/3_besteht_ein_risiko_fur_zinkmangel_in_der_schweiz.pdf.download.pdf/3_DE_Besteht_ein_Risiko_für_Zinkmangel_in_der_Schweiz.pdf](https://www.blv.admin.ch/dam/blv/de/dokumente/lebensmittel-und-ernaehrung/ernaehrung/3_besteht_ein_risiko_fur_zinkmangel_in_der_schweiz.pdf.download.pdf/3_DE_Besteht_ein_Risiko_f%C3%BCr_Zinkmangel_in_der_Schweiz.pdf)\n\n\\[2\\] BLV - Schweizer Höchstmengenmodell für Vitamine und Mineralstoffe in Lebensmittel \u003Chttps://www.blv.admin.ch/blv/de/home/lebensmittel-und-ernaehrung/rechts-und-vollzugsgrundlagen/hilfsmittel-und-vollzugsgrundlagen/hoechstmengenmodell.html>\n\n\\[3\\] EFSA Tolerierbare Obergrenze für Zink  \n\u003Chttps://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf>",[1215],{"_uid":1216,"title":1217,"no_index":14,"og_image":1218,"component":123,"no_follow":14,"description":1219,"image_param":125,"hide_sitemap":14},"8f0758ca-3d21-4b05-853d-ae02394f453f","Zinc Deficiency: Symptoms & Treatment","//a.storyblok.com/f/103647/5184x3456/f64e3cbad3/foto-1.jpg","A Zinc deficiency can prevent your body from maintaining all vital functions. Read on for more information on symptoms, causes and treatment.","Do you suffer from a zinc deficiency?",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1222,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1226,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1227,"default_full_slug":150,"translated_slugs":1229,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1223,"isFemale":12,"linkedin":1225,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1224,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1228],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1231],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":1232,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":1233,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":1234,"default_full_slug":30,"translated_slugs":1238,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[1235,1236,1237],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Zinc is a vital trace element that is involved in numerous functions in the human body. It supports the immune system, promotes cell division, is essential for growth processes and plays a central role in wound healing. However, despite its crucial importance, zinc deficiency often goes unrecognized as the symptoms are varied and unspecific. Particularly at risk are population groups with an increased need or difficult intake: pregnant women, breastfeeding mothers, children, older people, vegans and vegetarians. \n\nIn this article, we take a closer look at how zinc deficiency can be detected, prevented and treated.","2024-08-27 10:17",{"id":1242,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1243,"copyright":138,"fieldtype":140,"meta_data":1244,"is_external_url":14},18405832,"https://a.storyblok.com/f/103647/5184x3456/f64e3cbad3/foto-1.jpg",{},{"id":1242,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1243,"copyright":138,"fieldtype":140,"meta_data":1246,"is_external_url":14},{},"zinc-deficiency","ch-en/blog/articles/zinc-deficiency",-760,[],"94238555-53b3-438d-ad45-bf3bd9c7a1e7","2024-11-13T14:29:01.042Z",[1254],{"id":1255,"name":1149,"slug":1149,"published":12,"full_slug":1256,"is_folder":14,"parent_id":216},578009126,"ch-de/blog/articles/zinkmangel",[],{"name":1259,"created_at":1260,"published_at":1261,"updated_at":1262,"id":1263,"uuid":1264,"content":1265,"slug":1382,"full_slug":1383,"sort_by_date":151,"position":1384,"tag_list":1385,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1386,"first_published_at":1387,"release_id":151,"lang":157,"path":151,"alternates":1388,"default_full_slug":1383,"translated_slugs":1393},"Magnesiummangel","2024-10-30T13:55:51.068Z","2024-11-06T13:37:09.231Z","2024-11-06T13:37:09.263Z",571513861,"72e56423-1d5e-446c-966e-f20f9eac76cd",{"_uid":1266,"body":1267,"meta":1349,"title":1355,"author":1356,"component":164,"categories":1365,"description":1374,"publishedAt":1375,"heroMobileImage":1376,"heroDesktopImage":1380},"61812758-f0fa-484a-8948-834516ac6847",[1268,1271,1279,1282,1285,1288,1296,1299,1307,1310,1318,1321,1329,1332,1340,1343,1346],{"_uid":1269,"content":1270,"component":106},"9e5ac74c-a196-4cce-95b4-88b493446117","## What Is Magnesium Deficiency?\n\nThe mineral magnesium (Mg) is the fourth most abundant cation (positively charged ion) in the body and, as an electrolyte, plays a key role in over 300 enzymatic reactions in your body, including energy production, protein formation, and the regulation of blood pressure. \\[1\\]\n\nTherefore, it is understandable that a magnesium deficiency can cause several health problems if these reactions and processes are disrupted or cannot take place. An inadequate magnesium supply can severely affect your quality of life.\n\nMany studies also report that reduced magnesium levels are associated with various chronic diseases. Magnesium plays an important therapeutic and preventative role in such diseases as diabetes, osteoporosis, bronchial asthma, pre-eclampsia (high blood pressure during pregnancy), migraines, and cardiovascular disorders. \\[1\\]\n\nA long-term deficiency of magnesium can lead to more serious concerns, such as cardiac arrhythmia, high blood pressure, and osteoporosis. \\[1\\]\n\nA magnesium deficiency is actually difficult to diagnose in practice because the majority of magnesium is stored intracellularly. Although determining intracellular magnesium is technically possible, in clinical practice, it is not as simple or routine as measuring the magnesium level in blood serum. In fact, most magnesium (about 99%) is found inside your cells, especially in the bones and muscles, while only about 1% is present in the blood serum.\n\nTherefore, serum magnesium levels often do not reflect the actual magnesium status of the body, and it is believed that countless people have undiagnosed magnesium deficiency. An unrecognized deficiency can contribute to the development and exacerbation of chronic diseases such as type 2 diabetes, cardiovascular disease, and osteoporosis. \\[2\\]\n\nIf your blood serum already shows a deficiency (hypomagnesemia), it's high time to address your lack of magnesium. If you are looking for ways to guard your health, it is essential to monitor your magnesium levels and assure you take in enough magnesium.\n\n## What Are Magnesium Deficiency Symptoms?",{"_uid":1272,"component":741,"description":138,"mobileImage":1273,"desktopImage":1277},"31e4d7f9-a959-47a5-a255-2362918e3c05",{"id":1274,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1275,"copyright":138,"fieldtype":140,"meta_data":1276,"is_external_url":14},17895481,"https://a.storyblok.com/f/103647/4062x2708/55123f3cfa/a-young-athlete-girl-is-warming-up-before-the-race-2023-11-27-05-15-38-utc.jpg",{},{"id":1274,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1275,"copyright":138,"fieldtype":140,"meta_data":1278,"is_external_url":14},{},{"_uid":1280,"content":1281,"component":106},"e71b92f4-c8bf-4069-8631-ea4031d42162","The best-known symptoms and signs of magnesium deficiency include muscle cramps, twitching, and tension, fatigue, irritability, sleep disturbances, headaches, digestive problems such as constipation, cardiac arrhythmias, and increased susceptibility to stress. \\[3\\]\n\nIf you often feel exhausted or are constantly irritable, this could be due to a magnesium deficiency, since magnesium plays an important role in energy production and the regulation of the nervous system.\n\nMuscle cramps or muscle twitches are particularly common because magnesium is necessary for muscle relaxation, and a deficiency can lead to uncontrolled contractions.\n\nHeadaches and migraines are also often due to a lack of magnesium, as magnesium relaxes the blood vessels and supports adequate blood circulation.\n\nWomen who are deficient in magnesium may experience increased abdominal cramps during their menstrual cycle because magnesium normally relieves muscle cramps. \\[4\\]\n\nYour digestive system can also be affected, usually by constipation, as magnesium relaxes the intestinal muscles and aids digestion.\n\nIn addition, a magnesium deficiency can make you feel more stressed and nervous than usual, as magnesium helps to regulate the stress hormone cortisol.",{"_uid":1283,"content":1284,"component":110},"e61593ac-4b30-460e-a397-721929fbe6a9","### **Do you have enough magnesium?**\n\nA full body check-up at CARE provides you with detailed insights into your health status. In addition to magnesium, 43 other blood values are tested and you can even have a personalized dietary supplement created if required.\n\n[Find out more about the check-up.](https://care.me/ch-en/pricing/)",{"_uid":1286,"content":1287,"component":106},"87f0d184-8e3a-4615-a611-5da756a16a8e","If you are unable to increase your vitamin D level despite supplementation, this could be due to a magnesium deficiency. This is because without sufficient magnesium, the body cannot use vitamin D efficiently, which can negatively affect both magnesium and vitamin D levels. It is therefore important that both nutrients are present in sufficient quantities to ensure their synergistic effect.\n\nIn more severe cases, it can even lead to cardiac arrhythmia because magnesium is essential for the normal functioning of the heart muscles.\n\nHere is a list of the typical symptoms of a magnesium deficiency:\n\n- Muscle cramps\n- Seizures\n- Muscle twitching\n- Muscle tension\n- Fatigue\n- Irritability\n- Insomnia\n- Headaches\n- Migraine\n- Digestive problems (especially constipation)\n- Abdominal cramps during your period\n- Nervousness\n- Inner restlessness\n- Increased susceptibility to stress\n- Cardiac arrhythmia\n\nIf you experience one or more of these symptoms of low magnesium, it may be worth having your magnesium levels checked by [CARE](https://care.me/ch-en/) or your GP.\n\n## What Are the Causes of Magnesium Deficiency?",{"_uid":1289,"component":741,"description":138,"mobileImage":1290,"desktopImage":1294},"ecf6f426-a845-4146-8df0-7ec5d17d4eef",{"id":1291,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1292,"copyright":138,"fieldtype":140,"meta_data":1293,"is_external_url":14},17895151,"https://a.storyblok.com/f/103647/1920x1280/bc68012e97/rachael-gorjestani-evsouv1eyxy-unsplash.jpg",{},{"id":1291,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1292,"copyright":138,"fieldtype":140,"meta_data":1295,"is_external_url":14},{},{"_uid":1297,"content":1298,"component":106},"f422b02a-2c7a-4227-ad8a-4a3d6d1c7336","Wondering why you might not have enough magnesium in your body? There are several reasons why a magnesium deficiency can occur. One possible cause is an unbalanced diet. Unfortunately, it is also the case that our plants contain less and less magnesium due to agricultural practices and the soil content. This is problematic. \\[2\\] \\[5\\]\n\nIf your diet contains too few magnesium-rich foods such as nuts, seeds, wholegrain products, green leafy vegetables, and pulses to begin with, this can also lead to a deficiency.\n\nExcessive consumption of alcohol and caffeine is known to lower your magnesium levels because these foods promote the excretion of the mineral via the kidneys. \\[2\\]\n\nCertain medications, such as diuretics or proton pump inhibitors, can also reduce magnesium levels in the body. In addition, health problems such as diabetes or gastrointestinal diseases can impair magnesium absorption and lead to an undersupply. Stress also plays a major role, as your body uses more magnesium during stressful times. \\[2\\]\n\nAnd yes, intensive training and heavy sweating can also cause your magnesium levels to drop since athletes have an increased magnesium requirement. \\[2\\] This is why active people like to take isotonic drinks or magnesium supplements to cover their increased demand for magnesium after exercise.\n\n## What Are the Consequences of an Untreated Magnesium Deficiency?",{"_uid":1300,"component":741,"description":138,"mobileImage":1301,"desktopImage":1305},"485b336d-feb9-44ee-8f80-61bc088f7295",{"id":1302,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1303,"copyright":138,"fieldtype":140,"meta_data":1304,"is_external_url":14},17895506,"https://a.storyblok.com/f/103647/6057x4061/71f735b1a5/business-woman-headache-and-stress-in-an-office-a-2023-11-27-05-01-16-utc.jpg",{},{"id":1302,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1303,"copyright":138,"fieldtype":140,"meta_data":1306,"is_external_url":14},{},{"_uid":1308,"content":1309,"component":106},"379797cf-0a5d-4949-8aed-4b42f4487caa","An untreated magnesium deficiency can cause serious health problems and deficiency symptoms. \\[2\\]\n\n- **Muscle cramps and spasms:** Without enough magnesium, your muscles can't relax properly, leading to painful cramps and twitching.\n- **Chronic fatigue and weakness:** Magnesium is important for energy production. A deficiency can, therefore, lead to [persistent fatigue](https://care.me/ch-en/blog/constant-fatigue/) and weakness.\n- **Heart problems:** A low magnesium level can promote cardiac arrhythmia and even heart attacks, as the mineral is essential for the normal functioning of the heart muscle.\n- **Headaches and migraines:** A deficiency can affect the blood vessels in the brain and lead to frequent headaches and migraines.\n- **Bone weakness and osteoporosis:** Magnesium is essential for calcium metabolism and bone health. A deficiency can reduce bone density and increase the risk of osteoporosis.\n- **High blood pressure:** Low magnesium levels can increase blood pressure, which increases the risk of strokes and other cardiovascular diseases.\n- **Mood swings and depression:** Adequate magnesium intake is essential for regulating neurotransmitters that influence your mood. A deficiency can lead to irritability, anxiety, and depression.\n- **Digestive issues:** A lack of magnesium intake can impact the intestinal muscles and lead to constipation and other digestive problems.\n\n## How Is a Magnesium Deficiency Treated?\n\nIf you think you may have a magnesium deficiency, there are several ways to treat it and stabilize your magnesium levels again.\n\nHere are some of the most common methods to do that:\n\n### 1\\. Take Supplements\n\nSupplements are a practical way to increase your magnesium levels quickly. There are various forms of magnesium supplements. Liquid magnesium supplements are usually better absorbed by your body. \\[6\\] It is best to talk to your doctor to find out which form and dosage is best for you. There are also sprays to rub onto the skin or bath additives.\n\n### 2\\. Adjust Your Diet\n\nA balanced diet rich in magnesium-containing foods can also help to correct a deficiency. This is the most natural way to boost your intake of magnesium. \\[1\\]\n\nFoods particularly rich in magnesium include:\n\n- **Nuts and seeds:** Almonds, cashews, sunflower seeds, and pumpkin seeds are excellent sources of magnesium.\n- **Whole grains:** Brown rice, quinoa, and whole grain bread are high in magnesium.\n- **Green leafy vegetables:** Spinach, chard, and kale are particularly rich in magnesium.\n- **Legumes:** Beans, lentils, and chickpeas also provide plenty of magnesium.\n- **Fish:** Salmon and mackerel are good sources of magnesium.\n\n### 3\\. Treat Underlying Health Issues\n\nIf health problems such as diabetes or gastrointestinal disorders cause your magnesium deficiency, it is important to treat these health problems accordingly.\n\n## How Can I Prevent a Magnesium Deficiency?",{"_uid":1311,"component":741,"description":138,"mobileImage":1312,"desktopImage":1316},"707e419a-e581-437a-9923-22a5f369b30f",{"id":1313,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1314,"copyright":138,"fieldtype":140,"meta_data":1315,"is_external_url":14},17895155,"https://a.storyblok.com/f/103647/5184x3456/d8e5280906/magnesium-scrabble-letters-word-on-a-pink-backgrou-2023-11-27-05-25-59-utc.jpg",{},{"id":1313,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1314,"copyright":138,"fieldtype":140,"meta_data":1317,"is_external_url":14},{},{"_uid":1319,"content":1320,"component":106},"7e8cb289-700e-4615-88aa-dd04743165fa","It's great that you want to be proactive to prevent a magnesium deficiency.\n\nHere are some tips to help you do this:\n\n### 1\\. Eat a Diet Rich in Magnesium\n\nA balanced and healthy diet is the best way to provide your body with all the indispensable nutrients and minerals. If possible, choose organic products.\n\nEat foods that are rich in magnesium regularly, such as nuts and seeds, whole grains, green leafy vegetables, legumes, and fish. Dark chocolate is also a good source of magnesium when consumed in moderation.\n\n### 2\\. Say No to Alcohol and Caffeine\n\nBoth alcohol and caffeine can increase the excretion of magnesium via the kidneys. Try to moderate your consumption of these substances or avoid alcohol and coffee altogether.\n\n### 3\\. Avoid or Manage Stress\n\nStress increases the magnesium consumption in your body. \\[6\\] Activities such as breathing exercises, progressive muscle relaxation, and tai chi can help reduce your stress and support your magnesium levels. Avoid unnecessary sources of stress and create periods of rest.\n\n### 4\\. Be Active\n\nAlthough exercise increases magnesium consumption, it is still an excellent way to stabilize your magnesium balance. Regular physical activity improves magnesium metabolism, which leads to a better balance in the long term. You must drink enough fluids after training and eat magnesium-rich foods to replenish the reserves you have drained.\n\n### 5\\. Drink Magnesium-containing Mineral Waters & Isotonic drinks\n\nSome mineral waters are rich in magnesium. Look at the label and choose mineral water with a higher magnesium content. Isotonic drinks (paying attention to the sugar content and avoiding artificial sweeteners) can also help you consume more magnesium.\n\n### 6\\. Practice Preventive Healthcare\n\nHave your blood levels checked regularly to ensure your magnesium levels are within the normal range. This is especially important if you notice symptoms of magnesium deficiency.\n\nAt [CARE](https://care.me/ch-en/pricing/), you can gain insight into your internal health values, detect deficiencies early, and make targeted lifestyle adjustments to become the healthiest version of yourself. We can also detect hypomagnesemia.\n\n### 7\\. Consider Supplementation\n\nHigh-quality magnesium supplements may be a sensible option if you struggle to get enough magnesium from your diet or exercise a lot. \\[6\\]\n\n## Which magnesium is the right one for you?",{"_uid":1322,"component":741,"description":138,"mobileImage":1323,"desktopImage":1327},"3abf9b05-becd-4d80-b945-7725d1a85b35",{"id":1324,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1325,"copyright":138,"fieldtype":140,"meta_data":1326,"is_external_url":14},17895150,"https://a.storyblok.com/f/103647/1792x1024/087a355023/dalle-magnesium.webp",{},{"id":1324,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1325,"copyright":138,"fieldtype":140,"meta_data":1328,"is_external_url":14},{},{"_uid":1330,"content":1331,"component":106},"4e4ad04a-ae8c-4c88-be94-adbe1dcd57fb","Not all magnesium is the same - there are different compounds that work differently in the body. Each individual magnesium compound offers certain benefits that you can use for yourself. The most common forms are listed below:\n\n 1. **Magnesium citrate** - bound to the salt of citric acid\n\n    Benefits: Very popular with athletes as it is quickly absorbed by the body, regulates energy and has a high bioavailability. It is also said to help dissolve kidney stones.\n\n    Disadvantage: Can quickly cause diarrhea.\n 2. **Magnesium glycinate** - bound to the amino acid glycine\n\n    Advantages: Calming effect, gentle on the stomach, ideal for sleep problems or muscle cramps during the night. The magnesium of choice during stressful times. High bioavailability.\n\n    Disadvantage: Somewhat more expensive than other compounds.\n 3. **Magnesium oxide** - bound to oxide\n\n    Advantages: Used primarily for constipation.\n\n    Disadvantages: Lower bioavailability and laxative effect.\n 4. **Magnesium taurate** - bound to an aminosulfonic acid\n\n    Benefits: Ideal for heart health and the nervous system.\n\n    Disadvantages: At high doses, it can cause diarrhea.\n 5. **Magnesium orotate** - bound to the salt of orotic acid\n\n    Advantages: Supports heart function and energy metabolism.\n 6. **Magnesium malate** - bound to the salt of malic acid\n\n    Benefits: Stimulates energy production, good for chronic tiredness or exhaustion.\n\n    Disadvantage: Should not be taken in the evening as it can have a stimulating effect.\n 7. **Magnesium carbonate** - bound to the salt of carbonic acid\n\n    Advantages: Neutralizes stomach acid - so before you reach for a proton pump inhibitor, try this magnesium.\n 8. **Magnesium threonate** - bound to threonic acid\n\n    Benefits: Can cross the blood-brain barrier and is therefore particularly good for cognitive support, brain health, the nervous system and stress relief.\n\n    Disadvantages: Difficult to obtain and expensive.\n 9. **Magnesium sulphate** - bound to the salt of sulphuric acid, also known as bitter or epson salt\n\n    Benefits: Relieves muscle tension, ideal as a bath additive or spray.\n\n    Disadvantage: Has a laxative effect - do not take orally!\n10. **Magnesium chloride** - bound to hydrochloric acid, also known as Zechstein magnesium\n\n    Advantages: Is often used for constipation. Can also be used externally, as a spray or foot bath.\n\n    Disadvantages: Has a laxative effect, can irritate the skin - best to try as a foot bath first.\n\nChoosing the right form of magnesium therefore depends entirely on your needs. It is worth choosing the right form depending on the purpose in order to get the best out of the magnesium supplement.\n\n### The correct dosage\n\nNormally 300 to 600 mg daily is recommended for a good basic supply. However, it can also be more if there is an increased need. For higher doses, it is important to take them throughout the day.\n\n## Interactions with magnesium\n\nMagnesium interacts with various supplements and medications, and it can alter the effectiveness or affect the absorption of some of them. The most important interactions include:\n\n### 1\\. Calcium\n\nHigh doses of both minerals can interfere with each other. It is therefore better to take them at least 2 hours apart.\n\n### 2\\. Iron\n\nSimilar to calcium, magnesium can also inhibit the absorption of iron. It is advisable to take iron supplements separately from magnesium to ensure optimal absorption of both nutrients.\n\n### 3\\. Zinc\n\nZinc and magnesium use the same transport routes in the intestine and can interfere with each other - especially at high doses. However, small doses taken together can offer certain advantages.\n\n### 4\\. Vitamin D3\n\nMagnesium is required for synthesis. When taking high doses of vitamin D3, you should make sure that you have enough magnesium available.\n\n### 5\\. Antibiotics\n\nMagnesium can reduce the absorption of certain antibiotics (such as tetracyclines and fluoroquinolones) as it binds to the drugs and blocks their absorption in the intestine. Therefore, antibiotics should be taken at least two hours before or four to six hours after magnesium.\n\n### 6\\. Bisphosphonates\n\nUsed to treat osteoporosis. These drugs are less well absorbed when taken at the same time as magnesium. It is advisable to take them at least two hours apart.\n\n### 7\\. Diuretics (Laxatives)\n\nThese can increase magnesium excretion, which can lead to a deficiency - a suitable magnesium supplement should be discussed with your doctor.\n\n### 8\\. Blood Pressure Medication\n\nMagnesium has a mild antihypertensive effect and can therefore enhance the effect of the medication. This can be useful, but should be monitored to avoid low blood pressure.\n\n### 9\\. Proton Pump Inhibitors (PPI)\n\nLong-term use of omeprazole or pantoprazole, for example, can lead to a severe magnesium deficiency, as the proton pump inhibitors reduce stomach acid production, which is important for the absorption of magnesium in the small intestine. Regular monitoring of magnesium is particularly important in this case.\n\n## Which Foods Contain Magnesium?",{"_uid":1333,"component":741,"description":138,"mobileImage":1334,"desktopImage":1338},"42a819e1-600f-400c-9eea-e9ee544fa9b9",{"id":1335,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1336,"copyright":138,"fieldtype":140,"meta_data":1337,"is_external_url":14},17895157,"https://a.storyblok.com/f/103647/6720x4480/6b36a373d4/schwarze-schoggi.JPG",{},{"id":1335,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1336,"copyright":138,"fieldtype":140,"meta_data":1339,"is_external_url":14},{},{"_uid":1341,"content":1342,"component":106},"2b8e4f4a-b6b5-4b79-9155-ca441dd043b3","Foods with a particularly high magnesium content are:\n\n- **Sunflower seeds**: approx. 325 mg per 100 g\n- **Almonds**: approx. 270 mg per 100 g\n- **Cashew nuts**: approx. 260 mg per 100 g\n- **Dark chocolate** (70-85% cocoa content): approx. 228 mg per 100 g\n- **Spinach**: approx. 79 mg per 100 g\n- **Wholemeal bread**: approx. 75 mg per 100 g\n- **Black beans**: approx. 70 mg per 100 g\n- **Quinoa:** approx. 64 mg per 100 g\n- **Avocado**: approx. 29 mg per 100 g\n- **Salmon**: approx. 29 mg per 100 g\n\n## Can I Consume Too Much Magnesium?\n\nYes, it is possible to consume too much magnesium, especially if you take food supplements in high doses. However, excessive magnesium intake from food alone is rare and usually only occurs when supplements are also taken. \\[7\\]\n\nToo much magnesium can cause various symptoms and health problems. Here are some possible consequences of too much magnesium intake:\n\n- **Diarrhea:** One of the most common symptoms of too much magnesium is diarrhea, as excess magnesium remains in the intestines and attracts water.\n- **Stomach discomfort:** In addition to diarrhea, nausea, and stomach cramps can also occur.\n- **Low blood pressure:** Very high doses of magnesium can lower blood pressure and cause dizziness or fainting.\n- **Heart health issues:** In extreme cases, an overdose can lead to cardiac arrhythmia or cardiac arrest.\n- **Kidney problems:** People with kidney problems are particularly at risk as their kidneys cannot excrete magnesium efficiently.",{"_uid":1344,"content":1345,"component":110},"1adc43e7-fb53-48ca-b4db-852b332c42ec","### Master Magnesium With CARE\n\nUnlock your full health potential with CARE by making informed decisions based on your personal health data. During your Health Check-up, we measure preventive biomarkers in your blood to assess your overall health, detect deficiencies, and identify optimization potential.\n\nDid you know we can even create[ a personalized dietary supplement](https://care.me/ch-en/pricing/) for you? The biomarkers in your blood allow our doctors & health coaches to identify how and where you can further optimize your health.\n\n[Book your health check-up with CARE ](https://care.me/ch-en/pricing/)to gain insight into your inner health values.",{"_uid":1347,"title":116,"content":1348,"component":118},"39d240dc-4971-4a97-9f44-6898565e184e","\\[1\\] Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. \u003Chttps://doi.org/10.1155/2018/9041694>\n\n\\[2\\] DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668\n\n\\[3\\] Gragossian A, Bashir K, Bhutta BS, et al. Hypomagnesemia. \\[Updated 2023 Nov 30\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500003/\n\n\\[4\\] Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl 1), 401–405.\n\n\\[5\\] Guo, W., Nazim, H., Liang, Z., & Yang, D. (2016). Magnesium deficiency in plants: An urgent problem. The Crop Journal, 4(2), 83-91. https://doi.org/10.1016/j.cj.2015.11.003\n\n\\[6\\] Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672\n\n\\[7\\] Ajib FA, Childress JM. Magnesium Toxicity. \\[Updated 2022 Nov 7\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554593/",[1350],{"_uid":1351,"title":1352,"no_index":14,"og_image":1353,"component":123,"no_follow":14,"description":1354,"image_param":125,"hide_sitemap":14},"0c8355e5-8435-4db4-8a4a-190f98425c63","Magnesium Deficiency: Symptoms of Low Magnesium","//a.storyblok.com/f/103647/6016x4016/9d558bc687/assortment-of-food-containing-magnesium-2024-10-18-07-31-05-utc.jpg","Discover why magnesium is so indispensable for you, how a magnesium deficiency manifests, and how you can remedy or counteract it.","Magnesium Deficiency — The Mineral That Makes Your Body Go Around",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1357,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1361,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1362,"default_full_slug":150,"translated_slugs":1364,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1358,"isFemale":12,"linkedin":1360,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1359,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1363],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1366],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":1367,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":1368,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":1369,"default_full_slug":30,"translated_slugs":1373,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[1370,1371,1372],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Do you often feel tired or irritable? Or do you frequently experience calf cramps? A magnesium deficiency could be the cause for that. Magnesium is an essential mineral that is extremely important for many bodily functions and biological processes.\nIn this article, CARE explains why magnesium is so indispensable for you, how a magnesium deficiency manifests, and how you can remedy or counteract it.","2024-08-12 11:06",{"id":1377,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1378,"copyright":138,"fieldtype":140,"meta_data":1379,"is_external_url":14},17895312,"https://a.storyblok.com/f/103647/6016x4016/9d558bc687/assortment-of-food-containing-magnesium-2024-10-18-07-31-05-utc.jpg",{},{"id":1377,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1378,"copyright":138,"fieldtype":140,"meta_data":1381,"is_external_url":14},{},"magnesium-deficiency","ch-en/blog/articles/magnesium-deficiency",-730,[],"f65e0c1b-255f-4ac4-96f8-0828f669223c","2024-10-31T08:03:10.337Z",[1389],{"id":1390,"name":1259,"slug":1391,"published":12,"full_slug":1392,"is_folder":14,"parent_id":216},571315234,"magnesiummangel","ch-de/blog/articles/magnesiummangel",[],{"name":1395,"created_at":1396,"published_at":1397,"updated_at":1398,"id":1399,"uuid":1400,"content":1401,"slug":1485,"full_slug":1486,"sort_by_date":151,"position":1487,"tag_list":1488,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1489,"first_published_at":1397,"release_id":151,"lang":157,"path":151,"alternates":1490,"default_full_slug":1486,"translated_slugs":1495},"Magnesium Lebensmittel","2024-10-28T18:38:54.571Z","2024-10-28T19:13:07.041Z","2024-10-28T19:13:07.063Z",570486806,"d1798d00-df01-4e5a-afc4-2a92dd869b16",{"_uid":1402,"body":1403,"meta":1452,"title":1458,"author":1459,"component":164,"categories":1468,"description":1477,"publishedAt":1478,"heroMobileImage":1479,"heroDesktopImage":1483},"b698a810-da5a-4cd7-bf43-4974741652c7",[1404,1407,1415,1418,1421,1424,1432,1435,1443,1446,1449],{"_uid":1405,"content":1406,"component":106},"44c906a9-d041-4f6f-8a60-e84b9b8c2a33","## What Is Magnesium, And Why Is it Important?\n\nMagnesium is an essential mineral that is indispensable for many processes in your body. It is central to your body’s energy production, protein synthesis and muscle and nerve function. \\[1\\]\n\nSo you see, the human body cannot function without magnesium.\n\nMagnesium helps to relax the muscles, calm the nerves and stabilize the heart rhythm. It also helps to regulate blood sugar levels and supports the immune system. \\[1\\]\n\nNow, you may ask yourself: How can I ensure I'm getting enough magnesium, and where can I find magnesium? Fortunately, magnesium occurs naturally in food. Many delicious foods are rich in this mineral, which you can easily incorporate into your daily diet.\n\nLet's look at some of these magnesium-rich foods and learn how they can help you boost your health.\n\n## Which Foods Are Naturally Rich In Magnesium?",{"_uid":1408,"component":741,"description":138,"mobileImage":1409,"desktopImage":1413},"cc811966-4401-4116-a8fb-155cfbd99228",{"id":1410,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1411,"copyright":138,"fieldtype":140,"meta_data":1412,"is_external_url":14},17878849,"https://a.storyblok.com/f/103647/1920x1278/887abc2777/alexandr-podvalny-woxddhzhc1w-unsplash.jpg",{},{"id":1410,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1411,"copyright":138,"fieldtype":140,"meta_data":1414,"is_external_url":14},{},{"_uid":1416,"content":1417,"component":106},"45bc305d-cf29-4fd2-a50f-554355c2b3ba","We've compiled some categories of the best foods high in magnesium, including detailed information on the individual foods and their magnesium content. \\[2\\]\n\n### Legumes\n\n1. **Lentils:** Lentils are a great source of protein and magnesium. One cup of cooked lentils contains about 71 mg of magnesium. These versatile legumes go well in soups, stews, and salads. Remember to soak the lentils for at least 8–12 hours before preparing them to avoid digestive problems.\n2. **Chickpeas:** Chickpeas provide around 78 mg of magnesium per cup (cooked). They are the base for hummus and are great in salads and curries.\n3. **Black beans:** One cup of cooked black beans contains around 120 mg of magnesium. They are a nutritious addition to burritos, chilli, soups and salads.\n4. **Soybeans:** Soybeans are particularly rich in magnesium, providing around 148 mg per cup (cooked). They taste great in salads, soups, and as a snack in the form of edamame.\n\n### Nuts and Seeds\n\n1. **Almonds:** Almonds are one of the best sources of magnesium among nuts. A portion of 28 grams (about a handful) contains around 80 mg of magnesium. Enjoy them as a snack, or add them to your muesli or dessert.\n2. **Pumpkin seeds:** Pumpkin seeds top even almonds and are true magnesium bombs with around 168 mg of magnesium per 28 grams. They are ideal for snacking or as a topping for salads and yogurt. You can add them to almost any recipe.\n3. **Cashew nuts:** Cashews provide about 83 mg of magnesium per 28 grams. They are perfect as a snack or in Asian dishes.\n4. **Peanuts:** Peanuts offer you about 50 mg of magnesium per 28 grams. They are a popular finger food and go well in savoury main dishes or desserts.\n5. **Sunflower seeds:** Each 28-gram serving provides around 37 mg of magnesium. They make excellent toppings for salads and yogurt.\n6. **Hazelnuts:** Hazelnuts contain about 46 mg of magnesium per 28 grams. They are delicious in muesli, baked goods or as a snack.\n7. **Linseed:** Flax seeds provide about 40 mg of magnesium per tablespoon (10 grams). They are ideal for adding to smoothies, yogurt or baked goods.",{"_uid":1419,"content":1420,"component":110},"ef62b8eb-12c7-40f8-9934-c2c45d0c1b58","### Do you have enough magnesium?\n\nA full body check-up at CARE provides you with detailed insights into your health status. In addition to magnesium, 43 other blood values are tested and you even have access to personalized supplements based on your blood values.   \n  \n[Find out more about the check-up.](https://care.me/ch-en/pricing/)",{"_uid":1422,"content":1423,"component":106},"2519411c-1adf-4005-993c-5129841e2770","### Whole Grains & Cereal Products\n\n1. **Quinoa:** Quinoa is not only gluten-free but also rich in magnesium. One cup of cooked quinoa contains around 118 mg of magnesium. Use it as a side dish or in salads. You can also enjoy quinoa in bulk raw.\n2. **Brown rice:** One cup of cooked brown rice contains around 86 mg of magnesium. It is a nutritious alternative to white rice and goes well as a side dish with vegetable and meat dishes.\n3. **Oatmeal:** Oatmeal provides about 61 mg of magnesium per cup (cooked). They are a perfect breakfast that you can combine with fruit and nuts.\n4. **Wholemeal bread:** Wholemeal bread contains about 46 mg of magnesium per slice. It's a nutritious base for sandwiches and toast.\n\n### Green Leafy Vegetables\n\n1. **Spinach:** Spinach is a real magnesium superfood with around 157 mg of magnesium per cup (cooked). Use it in salads, smoothies, and wraps or as a steamed side dish for main courses.\n2. **Kale:** Kale provides around 24 mg of magnesium per cup (raw). It is ideal for salads, smoothies or crispy chips.\n3. **Swiss chard:** One cup of cooked Swiss chard contains about 150 mg of magnesium. The leafy vegetable is a great side dish or ingredient for soups and casseroles.\n4. **Broccoli:** One cup of cooked broccoli contains about 39 mg of magnesium. It is a versatile and nutritious addition to many dishes.\n\n### Fishes\n\n1. **Salmon:** Salmon contains around 26 mg of magnesium per 100 grams. It is rich in omega-3 fatty acids and makes a wonderful base for main dishes. If possible, go for organic salmon.\n2. **Mackerel:** Mackerel provides about 60 mg of magnesium per 100 grams. This oily fish is particularly healthy, tasty, and rich iessentialnt omega-3 fatty acids and micronutrients.\n3. **Shrimps:** Would you like a shrimp cocktail? Shrimps provide around 33 mg of magnesium per 100 grams. They are a delicious and nutritious base or addition to many dishes.\n\n### Fruits\n\n1. **Avocados:** A medium avocado contains around 58 mg of magnesium. This creamy fruit is versatile, rich in healthy fats, and great as a spread in salads and smoothies.\n2. **Bananas:** Bananas are probably one of the best-known sources of magnesium. A medium-sized banana provides around 32 mg of magnesium. They are a perfect snack and go well in smoothies or as a topping on oatmeal, yogurt and other desserts.\n3. **Blackberries:** One cup of blackberries contains about 29 mg of magnesium. They are ideal as a snack, in muesli or smoothies.\n4. **Apricots:** One cup of dried apricots contains about 71 mg of magnesium. They are a sweet and healthy snack.\n\n### Chocolate\n\n1. **Dark chocolate:** Dark chocolate with a high cocoa content (70-85%) contains around 64 mg of magnesium per 28 grams. A small piece after a meal can satisfy your inner sweet tooth and support your magnesium intake. Great, right?\n\nTry out different recipes and explore which magnesium-rich foods taste best for you. This will help you promote your health and well-being naturally and broaden your culinary horizons.\n\n## How Do I Meet My Daily Magnesium Requirements With Food?",{"_uid":1425,"component":741,"description":138,"mobileImage":1426,"desktopImage":1430},"3d09b883-7409-4d69-99c2-b28c31e3900e",{"id":1427,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1428,"copyright":138,"fieldtype":140,"meta_data":1429,"is_external_url":14},17878844,"https://a.storyblok.com/f/103647/1920x1280/32dbc8c936/engin-akyurt-45fwnefinyw-unsplash.jpg",{},{"id":1427,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1428,"copyright":138,"fieldtype":140,"meta_data":1431,"is_external_url":14},{},{"_uid":1433,"content":1434,"component":106},"43d85042-49f6-4fb5-9766-ffb7fec0b25b","Incorporating enough magnesium-rich foods into your diet can ensure you get enough of this important mineral. The daily requirement for magnesium varies depending on age, gender and lifestyle.\n\nAccording to the National Institutes of Health (NHI) \\[4\\], the recommended daily requirement for adults is:\n\n- **Women:** 300-310 mg per day\n- **Men:** 350-400 mg per day\n\n### Is It Possible to Cover My Daily Magnesium Requirements Through Food?\n\nYes, with a well-rounded and diversified diet, you can cover your daily magnesium requirement with food. Ensure you eat various magnesium-rich foods to get the most out of this essential mineral.\n\nHowever, depending on eating habits and individual needs, this can be challenging for some people.\n\nThese include:\n\n- **Increased need:** athletes, pregnant women or people under severe stress may have an increased need for magnesium.\n- **Restricted diet:** People with special diets or food intolerances may have difficulty getting enough magnesium from food.\n- **Health conditions:** Certain health problems, such as diabetes or gastrointestinal diseases, can affect the absorption of magnesium in the intestines.\n\nIf you suspect you are not meeting your magnesium requirements through your diet, talk to your doctor or CARE Health Coach. They can help you determine if a supplement is a solution for you.\n\n## How Do I Know If I Have a Magnesium Deficiency?",{"_uid":1436,"component":741,"description":138,"mobileImage":1437,"desktopImage":1441},"115e3591-a8f9-4f0f-acb8-e5613f6c4fa7",{"id":1438,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1439,"copyright":138,"fieldtype":140,"meta_data":1440,"is_external_url":14},17878846,"https://a.storyblok.com/f/103647/1920x1280/b5dc65d1ad/markus-spiske-yy-dhqp-ax0-unsplash.jpg",{},{"id":1438,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1439,"copyright":138,"fieldtype":140,"meta_data":1442,"is_external_url":14},{},{"_uid":1444,"content":1445,"component":106},"042fd402-b3cd-4c97-9036-6161140e9f60","Symptoms of a mild magnesium deficiency include muscle weakness, loss of appetite and nausea, while advanced magnesium deficiency can cause muscle cramps, cardiac arrhythmias or high blood pressure. \\[5\\]\n\nA magnesium deficiency can be caused by various factors, including insufficient dietary intake, increased excretion by the kidneys or intestines and increased requirements due to stress or physical exertion. \\[5\\]\n\nThe first signs of a magnesium deficiency are often nonspecific and can easily be overlooked. Other symptoms can include nervousness, sleep irregularities, and headaches.\n\nSee a doctor if you suspect you have a magnesium deficiency to get an accurate diagnosis and take appropriate measures to correct the deficiency.",{"_uid":1447,"content":1448,"component":110},"14d0449d-e10d-4073-a5ee-6d46d48b2d8f","## CARE Helps You Tailor Your Diet to Your Body\n\nUnlock your full health potential with CARE by making informed decisions based on your internal health data. During your health check-up, we measure preventative biomarkers in your blood to assess your overall health status and identify opportunities for improvement or deficiencies. We can also determine which micronutrients you lack or are deficient in, such as magnesium.\n\nDid you know we can even create[ a personalized dietary supplement](https://care.me/ch-de/preise/) for you? The biomarkers in your blood allow our doctors to identify how and where you can optimize your health and take it to the next level.\n\n[Book your health check with CARE now](https://care.me/ch-en/pricing/) to gain insight into your inner health values and start your health journey.",{"_uid":1450,"title":116,"content":1451,"component":118},"85f720c4-2561-4afa-9c4f-41104bed982c","\\[1\\] Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. \u003Chttps://doi.org/10.1155/2018/9041694>\n\n\\[2\\] Cleveland Clinic. Magnesium-rich food. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food\n\n\\[3\\] Magnesium - Lebensmittel | DocMedicus Vitalstofflexikon. (n.d.). https://www.vitalstoff-lexikon.de/Mineralstoffe/Magnesium/Lebensmittel\n\n\\[4\\] Magnesium. (n.d.). DGE. https://www.dge.de/wissenschaft/referenzwerte/magnesium/\n\n\\[5\\] DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668",[1453],{"_uid":1454,"title":1455,"no_index":14,"og_image":1456,"component":123,"no_follow":14,"description":1457,"image_param":125,"hide_sitemap":14},"47820ae7-a4e9-4f9e-875d-478d88c52fc1","27 Magnesium-Rich Foods To Boost Your Health","//a.storyblok.com/f/103647/1920x1280/af19ac3ad7/peter-f-fz7-iareeso-unsplash.jpg","In this article, you'll learn why magnesium is vital and which foods you can easily incorporate into your diet to meet your daily requirements.","Magnesium-rich Foods –  The Best Foods That Have Magnesium",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1460,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1464,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1465,"default_full_slug":150,"translated_slugs":1467,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1461,"isFemale":12,"linkedin":1463,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1462,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1466],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1469],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":1470,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":1471,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":1472,"default_full_slug":30,"translated_slugs":1476,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[1473,1474,1475],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Do you sometimes experience calf cramps or stress easily? You may need to eat more magnesium-rich foods. Magnesium is a hero among minerals. Imagine if you could boost your energy and lower your stress levels — all through the right diet. Sounds good? Then you've come to the right place!\nIn this article, you'll learn why magnesium is vital and which foods you can easily incorporate into your diet to meet your daily requirements.","2024-08-10 19:15",{"id":1480,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1481,"copyright":138,"fieldtype":140,"meta_data":1482,"is_external_url":14},17878847,"https://a.storyblok.com/f/103647/1920x1280/af19ac3ad7/peter-f-fz7-iareeso-unsplash.jpg",{},{"id":1480,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1481,"copyright":138,"fieldtype":140,"meta_data":1484,"is_external_url":14},{},"magnesium-rich-foods","ch-en/blog/articles/magnesium-rich-foods",-720,[],"abc02221-f94d-478a-94cd-9a37fb8fa1a2",[1491],{"id":1492,"name":1395,"slug":1493,"published":12,"full_slug":1494,"is_folder":14,"parent_id":216},570459239,"magnesium-lebensmittel","ch-de/blog/articles/magnesium-lebensmittel",[],{"name":1497,"created_at":1498,"published_at":1499,"updated_at":1500,"id":1501,"uuid":1502,"content":1503,"slug":1589,"full_slug":1590,"sort_by_date":151,"position":1591,"tag_list":1592,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1593,"first_published_at":1594,"release_id":151,"lang":157,"path":151,"alternates":1595,"default_full_slug":1590,"translated_slugs":1599},"Longevity","2024-10-20T12:16:10.752Z","2024-10-26T13:25:18.817Z","2024-10-26T13:25:18.844Z",566044303,"f5241577-12cf-4f00-9715-959fb0d71cd8",{"_uid":1504,"body":1505,"meta":1556,"title":1562,"author":1563,"component":164,"categories":1572,"description":1581,"publishedAt":1582,"heroMobileImage":1583,"heroDesktopImage":1587},"2945b0a1-d1b6-4d2c-80a6-c0497d37f3be",[1506,1509,1517,1520,1523,1526,1530,1533,1541,1544,1547,1550,1553],{"_uid":1507,"content":1508,"component":106},"5358a755-96ee-4795-888d-3cbf63c3bbdd","## What is longevity?\n\nLongevity refers to the length of your life and the ability to live to a ripe old age while remaining healthy and active. So it's not just about living for many years, but also being able to spend those years in good health and with a high quality of life.\n\nIn modern science, longevity is often associated with terms such as “healthy lifespan” or “healthspan”, which refer to the period of time you live free from chronic diseases and functional limitations.\n\nA long life or even eternal life is an aspiration that has driven mankind for thousands of years. Even in ancient times, the Greeks and Romans searched for the legendary “fountain of youth”, while alchemists of the Middle Ages tried to find the philosopher's stone. The Philosopher's Stone is a legendary alchemical object that is said to be able to produce the elixir of life, which confers immortality.\n\nToday, more than ever, people are investing in the search for eternal or at least very long life.\n\n## The Blue Zones\n\nThis quest continues in modern science as well, with longevity researchers working on methods to extend lifespan and slow down or even stop ageing altogether. In addition to laboratory work with mice, rats and fruit flies, the inhabitants of the Blue Zones are interesting for research because these areas have an above-average life expectancy and civilization diseases such as diabetes 2 or cardiovascular diseases, which incidentally are among the most common causes of death worldwide, are hardly present there.\n\nThe best-known Blue Zones are Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and the Adventist community in Loma Linda, California, USA. Despite the cultural differences and geographical distance, they share a similar lifestyle, which contributes to a high life expectancy. What they have in common is a “species-appropriate” diet, regular physical activity and strong social ties. The differences lie primarily in their specific diets and cultural traditions.\n\nLongevity research has shown that longevity is influenced by a variety of lifestyle factors and that genetic predisposition only accounts for a small proportion, not only with regard to the inhabitants of the Blue Zones, but in general. Diet, exercise, mental health and social interactions are the main factors that prove to be responsible for a long and healthy life. In other words, we have a lot in our own hands. \\[1\\] \\[2\\] \\[3\\] \\[4\\]\n\n## How much influence do I have on my lifespan?",{"_uid":1510,"component":741,"description":138,"mobileImage":1511,"desktopImage":1515},"3ca7e842-cea4-4a44-bd58-4e91bf198953",{"id":1512,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1513,"copyright":138,"fieldtype":140,"meta_data":1514,"is_external_url":14},17753380,"https://a.storyblok.com/f/103647/6000x4000/3a74856580/senior-man-talking-to-his-friends-who-are-playing-2023-11-27-05-10-35-utc.jpg",{},{"id":1512,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1513,"copyright":138,"fieldtype":140,"meta_data":1516,"is_external_url":14},{},{"_uid":1518,"content":1519,"component":106},"568c25c0-e4cb-485d-b0e8-804c98df67f5","You have a significant influence on your lifespan. Studies show that only around 25% of your lifespan is genetically determined, while 75% is determined by your lifestyle and environmental influences. \\[5\\]\n\nYou can extend your lifespan through self-optimization measures and adjustments to your lifestyle. A healthy diet, for example, can increase life expectancy by 10.8 years (for men) and 10.4 years (for women). \\[6\\]\n\nRegular exercise can extend your lifespan by several years. According to several studies, people who are regularly moderately active live 0.4 - 6.9 years longer. \\[2\\]\n\nConsequently, we would like to implicitly address factors that can positively influence your longevity.\n\n## Factors that positively influence longevity\n\n### 1\\. Nutrition\n\nFood is the fuel that gives your body the energy to live and function. A balanced and nutrient-rich diet provides your body with the necessary vitamins, minerals and antioxidants that help prevent disease and support cellular health.\n\n### **The Mediterranean diet for a longer life**\n\nFollow the classic Mediterranean diet, which is rich in fiber and healthy fats. It includes lots of vegetables, pulses, fruit, fish and olive oil. Consume less poultry and meat and make sure to limit your intake of “fast carbohydrates”. Have fruit for dessert and enjoy a handful of nuts or olives as a snack. Avoid highly processed foods, sugar and unhealthy fats.\n\nThe Mediterranean diet is considered the gold standard in preventive health care. This diet can reduce the risk of cardiovascular disease and increase your life expectancy. \\[7\\]\n\nIn addition, studies show that fasting and calorie restriction also have a positive effect on your longevity. Research shows that these measures activate cell repair mechanisms and reduce inflammation, leading to a longer and healthier lifespan. \\[1\\]\n\n### 2\\. Sport\n\nPhysical activity is another key factor for longevity. Regular exercise promotes cardiovascular health, strengthens muscles and bones and improves your mental health. Exercise has been shown to reduce several risk markers for mortality. \\[2\\]\n\nTry to get at least 150 minutes of moderate exercise per week, supplemented by two days of strength training. Activities such as walking, cycling and swimming are particularly beneficial.\n\nAccording to studies, exercise can increase your longevity by at least 2-4 years \\[2\\]. The 100-year-olds in the Blue Zones may not do strength training in the gym, but they still work in the garden, go shopping on foot or take long walks.\n\n### 3\\. Regular sleep\n\nGood sleep and regular sleep phases are also essential for longevity. Sleep ensures that your body recovers, memory consolidation and your general well-being.\n\nA consistent sleep routine and a sleep-friendly environment (sleep hygiene) are important to maximize sleep quality. Studies have shown that people who age particularly well adhere strictly to regular bedtimes, which has a positive effect on their “good” HDL cholesterol, low triglyceride levels and longevity. \\[3\\]\n\nYou should aim for 7-9 hours of sleep per night and maintain regular sleeping times (going to bed and getting up at the same time whenever possible).",{"_uid":1521,"content":1522,"component":110},"d07c086d-16e4-418d-89e2-a3d87c4b0407","### Prevention for Longevity\n\nFinding out more about your own health risks and gaps at an early stage is essential to reduce the risk of chronic illnesses.\n\nAt CARE, a full-body check-up consisting of 44 blood values, ECG, blood pressure measurement and body composition analysis provides detailed insights into your own health status and enables you to take your health into your own hands. \n\n[Book your health check-up now. ](https://care.me/ch-en/pricing/)",{"_uid":1524,"content":1525,"component":106},"0952f1a5-f8e7-45ab-86a5-45883d2ef5be","### 4\\. Reduce stress\n\nHealthy stress management plays a crucial role in your health and longevity. Chronic stress leads to increased cortisol levels in the body.\n\nCortisol, often referred to as the “stress hormone”, is released by the adrenal glands in response to stress. Long-term elevated cortisol levels can promote inflammation, weaken the immune system and accelerate cell ageing. These processes in turn lead to a variety of health problems, including high blood pressure, obesity, and diabetes - factors that shorten your lifespan. \\[8\\]\n\nAccording to one study, stress can shorten your lifespan by 2.8 years. \\[8\\]\n\nBryan Johnson, a pioneer in the pursuit of longevity, has studied the effects of stress and other factors on health. Through his “Blueprint” project, he is taking a data-driven approach to turning back the biological clock.\n\nJohnson's program includes strict diets, regular physical activity, and a variety of measurements and interventions to reduce stress and improve overall health.\n\n### 5\\. Mental Health & Social Life\n\nAnother crucial factor for your longevity is a positive mindset. Stable mental health, coupled with optimism, can significantly improve your quality of life and extend your life. \\[4\\]\n\nIn this context, strong social contacts and networks also provide you with emotional support, reduce stress and promote positive behaviors. The Harvard School of Public Health mentions a study in which people with strong social relationships had a 50% lower risk of death than those with weaker social ties. \\[9\\]\n\nProbably one of the longest studies is the [“Harvard Study of Adult Development”.](https://www.adultdevelopmentstudy.org/) It began back in 1938 and has now been running for over 80 years! The results clearly show that close, loving relationships are a more significant factor for health and longevity than money, fame or even genetic predispositions.",{"_uid":1527,"source":1528,"component":1529},"f7212279-6540-436e-87df-e5a6741c8758","https://www.youtube.com/embed/8KkKuTCFvzI ","blog-detail-youtube-video",{"_uid":1531,"content":1532,"component":106},"402c55fd-4514-4864-a30a-822993c3af47","## Growing old healthily: What therapies and treatments are available?\n\nThere are various therapies and approaches that can help you to grow old healthily. They aim to support your physical and mental health and improve your longevity.\n\n### Physiotherapy\n\nPhysiotherapy can help you maintain or restore mobility, strength and balance. It is particularly useful for rehabilitation after injury or surgery and for preventing falls, which are more common in old age.\n\nBut it shouldn't actually come to that. Regular training into old age is the best preventative protection.\n\n### Strength training\n\nStrength training has numerous longevity benefits that support both physical and mental health. \\[10\\] \\[11\\] \\[12\\] \n\nHere are some of the most important benefits:\n\n1. **Preservation of muscle mass**: From the age of 30, muscle mass is already reduced, although still moderately at around 1% per year. From the age of 60, the loss of muscle and strength can amount to 3% per year and even more from the age of 80. Strength training helps to maintain this muscle mass, which is important for general mobility and independence.\n2. **Improving bone density**: Strength training strengthens bones, which reduces the risk of osteoporosis and fractures in old age.\n3. **Metabolic health**: Maintaining and building muscle mass boosts metabolism, improves insulin sensitivity and reduces the risk of type 2 diabetes.\n4. **Cardiovascular health**: Regular strength training can lower blood pressure, improve cholesterol profile and promote overall cardiovascular health.\n5. **Joint health**: Stronger muscles support the joints, which is particularly important to maintain joint function in old age and reduce the risk of joint damage.\n6. **Mental health**: Strength training helps to reduce stress or even alleviate depression.\n7. **Improved sleep quality**: Regular strength training can improve sleep quality, which is crucial for regeneration and general well-being.\n\n### CBT and psychotherapy",{"_uid":1534,"component":741,"description":138,"mobileImage":1535,"desktopImage":1539},"712e1221-5442-4975-ac0d-be21cb62ff46",{"id":1536,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1537,"copyright":138,"fieldtype":140,"meta_data":1538,"is_external_url":14},17753382,"https://a.storyblok.com/f/103647/8256x5504/a90fbb4d99/cheerful-senior-woman-exercising-on-outdoor-machin-2023-11-27-05-27-08-utc.JPG",{},{"id":1536,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1537,"copyright":138,"fieldtype":140,"meta_data":1540,"is_external_url":14},{},{"_uid":1542,"content":1543,"component":106},"73955f15-e679-4ccd-baad-82ce591166f4","In the USA, psychotherapists are part of everyday life in many households. In our country, openness is not yet quite so self-evident, but a positive trend can be observed. Psychotherapy, including cognitive behavioral therapy (CBT), can make a decisive contribution to improving quality of life in old age. Not only does it help you manage stress, anxiety and depression, which can be more common in old age, but it also promotes a longer and healthier life overall. \\[13\\] \\[14\\]\n\n### MBSR and meditation\n\nMindfulness-Based Stress Reduction (MBSR) is a scientifically based program that uses mindfulness techniques such as body awareness and meditation to reduce stress. It was invented by Jon Kabat-Zinn in the 1970s and has been continuously developed to this day, although the foundation is still based on the same findings. MBSR is a method for consciously controlling reactions to stress.\n\n### Anti-ageing medicine & dietary supplements\n\nAnti-ageing medicine encompasses a variety of approaches, including the use of hormones or supplements to slow down ageing and improve health.\n\n- **Senolytics**: Substances that specifically remove “old” cells in the body.\n- **NAD+ boosters**: promote cell energy production\n- Regenerative medicine: stem cell and gene therapies designed to repair tissue and age-related damage\n- **Hormones**: DHEA, HGH or melatonin - substances that are said to have antioxidant, regenerative and many other promising effects on longevity\n- **Drugs**: from metformin to rapamycin, there are several more that could potentially influence the ageing process.\n\n### Stimuli for cell optimization\n\nIn longevity therapies such as ice bathing and infrared sauna, **shock proteins** (cold and heat shock proteins) promote cell resistance and repair, slowing down the ageing process and contributing to longevity.\n\n- **Ice bathing (cold therapy)**: Cold reduces inflammation, improves circulation and strengthens the immune system. \\[15\\]\n- **Infrared sauna**: The rays warm the body deep inside, which promotes blood circulation, supports detoxification and relieves muscle pain. \\[16\\]\n- **Intermittent hypoxia-hyperoxia training (IHHT)**: This therapy simulates high-altitude air conditions by alternating phases of oxygen deficiency (hypoxia) and increased oxygen content (hyperoxia). IHHT promotes cell regeneration and improves mitochondrial health. \\[17\\]",{"_uid":1545,"content":1546,"component":110},"32247b55-c450-4aca-a4cf-ee1b37b84f86","With CARE, a comprehensive health check-up allows you to take your health into your own hands to a certain extent. As a CARE member, you also get access to various add-ons for health optimization such as IHHT or free cryotherapy.\n\n[Discover the check-ups now. ](https://care.me/ch-en/pricing/)",{"_uid":1548,"content":1549,"component":106},"18cb8a35-baac-464b-a054-160a9c7add3f","## How old can you get?\n\nHow old a person can live is a question that cannot be answered unequivocally and depends on our future medical innovations. Theoretically, you can live to be over 100 years old these days if you take good care of your health, actively strive for longevity and your DNA is good to you.\n\nLife expectancy has changed considerably over the last few centuries and has increased continuously. In the Middle Ages, the average life expectancy was only around 30-40 years, mainly due to high infant mortality, a lack of medical care and a lack of knowledge about hygiene.\n\nIn the 20th century, we experienced a dramatic increase in life expectancy. In the 1950s, the average life expectancy in developed countries was around 65 years.\n\nToday, our life expectancy in western industrialized countries is around 80 years. The average life expectancy in Switzerland is currently around 85 years for women and 81 years for men. In Japan, one of the countries with the highest life expectancy, women reach an average of 87 years and men 81 years.\n\nSo the question of how old we can live remains partially open. While average life expectancy continues to rise, we cannot yet answer this question with a clear figure.",{"_uid":1551,"content":1552,"component":110},"1018880e-8ecd-4c29-bde6-5122ef9f3e7e","## Strive for longevity with CARE\n\nLongevity goes hand in hand with prevention. With preventive check-ups and good lifestyle advice, you have the opportunity to control the key factors of your longevity yourself. CARE offers you both. Our comprehensive [health check-ups](https://care.me/ch-en/pricing/) make you aware of any risks. If necessary, you can also work with a health coach to create a plan for any lifestyle changes and they will support you in establishing healthy habits.\n\nDon't let your health be a variable, and take control over it with CARE!\n\n[Book your check-up now. ](https://care.me/ch-en/pricing/)",{"_uid":1554,"title":116,"content":1555,"component":118},"f72a0ed3-486e-4165-80e0-6dcd2ed0dcc5","\n\\[1\\] Weaver KJ, Holt RA, Henry E, Lyu Y, Pletcher SD. Effects of hunger on neuronal histone modifications slow aging in Drosophila. Science. 2023;380(6645):625-632. doi:10.1126/science.ade166\n\n\\[2\\] Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does physical activity increase life expectancy? A review of the literature. Journal of aging research, 2012, 243958. https://doi.org/10.1155/2012/243958\n\n\\[3\\] Mazzotti, D. R., Guindalini, C., Moraes, W. A., Andersen, M. L., Cendoroglo, M. S., Ramos, L. R., & Tufik, S. (2014). Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile. Frontiers in aging neuroscience, 6, 134. https://doi.org/10.3389/fnagi.2014.00134\n\n\\[4\\] Koga HK, Trudel-Fitzgerald C, Lee LO, et al. Optimism, lifestyle, and longevity in a racially diverse cohort of women. J Am Geriatr Soc. 2022;70(10):2793-2804. doi:10.1111/jgs.17897\n\n\\[5\\] Passarino, G., De Rango, F., & Montesanto, A. (2016). Human longevity: Genetics or Lifestyle? It takes two to tango. Immunity & ageing : I & A, 13, 12. https://doi.org/10.1186/s12979-016-0066-z\n\n\\[6\\] Fadnes LT, Celis-Morales C, Økland JM, et al. Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom. Nat Food. 2023;4(11):961-965. doi:10.1038/s43016-023-00868-w\n\n\\[7\\] Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401–407. https://doi.org/10.1097/MCO.0000000000000316\n\n\\[8\\] Härkänen, T., Kuulasmaa, K., Sares-Jäske, L., Jousilahti, P., Peltonen, M., Borodulin, K., Knekt, P., & Koskinen, S. (2020). Estimating expected life-years and risk factor associations with mortality in Finland: cohort study. BMJ Open, 10(3), e033741. https://doi.org/10.1136/bmjopen-2019-033741\n\n\\[9\\] An active social life may help you live longer. (2019b, May 14). News. \u003Chttps://www.hsph.harvard.edu/news/hsph-in-the-news/active-social-life-longevity/>\n\n\\[10\\] Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.\n\n\\[11\\] Law TD, Clark LA, Clark BC. Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia. Annu Rev Gerontol Geriatr. 2016;36(1):205-228. doi: 10.1891/0198-8794.36.205. PMID: 27134329; PMCID: PMC4849483.\n\n\\[12\\] Khodadad Kashi S, Mirzazadeh ZS, Saatchian V. A Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or More. Biol Res Nurs. 2023 Jan;25(1):88-106. doi: 10.1177/10998004221120945. Epub 2022 Aug 13. PMID: 35968662.\n\n\\[13\\] Taghvaienia A, Alamdari N. Effect of Positive Psychotherapy on Psychological Well-Being, Happiness, Life Expectancy and Depression Among Retired Teachers with Depression: A Randomized Controlled Trial. Community Ment Health J. 2020;56(2):229-237. doi:10.1007/s10597-019-00471-z\n\n\\[14\\] Park, D. C., & Bischof, G. N. (2013). The aging mind: neuroplasticity in response to cognitive training. Dialogues in clinical neuroscience, 15(1), 109–119. https://doi.org/10.31887/DCNS.2013.15.1/dpark\n\n  \n\\[15\\] Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water - a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789. PMID: 36137565; PMCID: PMC9518606.\n\n\\[16\\] Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. *JAMA Intern Med.* 2015;175(4):542–548. doi:10.1001/jamainternmed.2014.8187  \n  \n\\[17\\] Uzun, A.-B.; Iliescu, M.G.; Stanciu, L.-E.; Ionescu, E.-V.; Ungur, R.A.; Ciortea, V.M.; Irsay, L.; Motoașcă, I.; Popescu, M.N.; Popa, F.L.; et al. Effectiveness of Intermittent Hypoxia–Hyperoxia Therapy in Different Pathologies with Possible Metabolic Implications. *Metabolites* 2023, *13*, 181. https://doi.org/10.3390/metabo13020181",[1557],{"_uid":1558,"title":1559,"no_index":14,"og_image":1560,"component":123,"no_follow":14,"description":1561,"image_param":125,"hide_sitemap":14},"01dc2351-740c-45dd-9c4f-b821ace903cd","Longevity: Extend Your Life Span and Age Well","//a.storyblok.com/f/103647/1920x1280/77ee2827f4/matt-bennett-78htqvjyms4-unsplash.jpg","The essence of longevity is to reach a high age in good health. Discover in this article how you can greatly impact your lifespan and extend it. ","Longevity —  How Can I Extend My Life Span and Age Healthily?",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1564,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1568,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1569,"default_full_slug":150,"translated_slugs":1571,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1565,"isFemale":12,"linkedin":1567,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1566,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1570],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1573],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":1574,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":1575,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":1576,"default_full_slug":20,"translated_slugs":1580,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[1577,1578,1579],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"The word “longevity” is currently on everyone's lips. Life expectancy has been steadily increasing since the 19th century. Nowadays, the 90-year-old, who still plays tennis and goes on long-distance trips with her friends, is replacing former pop idols. The essence of longevity is to reach a high age in good health. Although some of your genetics influence your aging process, you can greatly impact your lifespan and extend it. \nIn this guide to longevity, CARE explains how and with what measures you can strive to extend your healthy lifespan. ","2024-07-29 12:02",{"id":1584,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1585,"copyright":138,"fieldtype":140,"meta_data":1586,"is_external_url":14},17753378,"https://a.storyblok.com/f/103647/1920x1280/77ee2827f4/matt-bennett-78htqvjyms4-unsplash.jpg",{},{"id":1584,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1585,"copyright":138,"fieldtype":140,"meta_data":1588,"is_external_url":14},{},"longevity","ch-en/blog/articles/longevity",-690,[],"d61ba2a4-d6e0-4fe9-a42a-82e0d9485515","2024-10-20T12:37:59.843Z",[1596],{"id":1597,"name":1497,"slug":1589,"published":12,"full_slug":1598,"is_folder":14,"parent_id":216},566043539,"ch-de/blog/articles/longevity",[],{"name":1601,"created_at":1602,"published_at":1603,"updated_at":1604,"id":1605,"uuid":1606,"content":1607,"slug":1680,"full_slug":1681,"sort_by_date":151,"position":1682,"tag_list":1683,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1684,"first_published_at":1685,"release_id":151,"lang":157,"path":151,"alternates":1686,"default_full_slug":1681,"translated_slugs":1691},"Selenmangel Symptome","2024-10-20T08:47:58.275Z","2024-12-27T10:34:00.102Z","2024-12-27T10:34:00.127Z",566043440,"e728c76e-9cb3-4396-8e85-ebd5d81e91cd",{"_uid":1608,"body":1609,"meta":1647,"title":1653,"author":1654,"component":164,"categories":1663,"description":1672,"publishedAt":1673,"heroMobileImage":1674,"heroDesktopImage":1678},"2e8e9f30-f4ac-49ca-a7fa-c31fadbe3c18",[1610,1613,1621,1624,1627,1630,1638,1641,1644],{"_uid":1611,"content":1612,"component":106},"669652bf-c084-4cb0-a2b1-89a68315fff8","## What Is Selenium?\n\nSelenium is an essential trace element that plays a crucial role in your body. Although it is only needed in very small amounts, it is best known for being a component of selenium-containing proteins (selenoproteins), essential enzymes in your body. Selenium is crucial for **healthy thyroid function**, for example, and it **supports the immune system** and can reduce inflammation in the body. \\[1\\]\n\nIn short, selenium is a vital trace element that has a major impact on your health – even in tiny quantities.\n\n## What Function Does Selenium Have In The Body?\n\nSelenium performs some fundamental tasks in your body that are essential for your health and survival. One of the main functions of selenium is its role as a component of selenoproteins, which act as antioxidant enzymes.\n\nAntioxidant enzymes protect your cells from oxidative stress by neutralizing free radicals that could otherwise cause cell damage. This means that selenium helps to keep your cells young and healthy, reducing the risk of chronic diseases. \\[1\\]\n\nIn addition, selenium plays a vital role in your [thyroid function](https://care.me/ch-en/blog/tsh-levels/). It helps convert thyroid hormones into their active form, which is essential for a healthy metabolism and hormone balance.\n\nA well-functioning metabolism ensures that you have enough energy, can regulate your body temperature, and keeps your weight in balance.\n\nSelenium also supports your immune system and helps your body control inflammation and fight infections. As you can see, selenium is a real all-rounder that maintains and promotes your health in various ways.\n\n### Why Is A Selenium Deficiency Dangerous?",{"_uid":1614,"component":741,"description":138,"mobileImage":1615,"desktopImage":1619},"a7152394-a35a-45d8-926c-d9fd3c87b749",{"id":1616,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1617,"copyright":138,"fieldtype":140,"meta_data":1618,"is_external_url":14},17753180,"https://a.storyblok.com/f/103647/1024x1024/38a302acb2/selenium.jpeg",{},{"id":1616,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1617,"copyright":138,"fieldtype":140,"meta_data":1620,"is_external_url":14},{},{"_uid":1622,"content":1623,"component":106},"a24d8036-573a-4edd-a603-6d5defc9bffc","A selenium deficiency can lead to various health problems. As selenium plays a central role in the antioxidant protection system, a deficiency can increase oxidative stress. \\[1\\]\n\nHigh oxidative stress means that your cells become more susceptible to free radical damage, which can lead to premature aging and an increased risk of chronic diseases such as cardiovascular disease and cancer. \\[1\\]\n\nAnother problem caused by selenium deficiency affects thyroid function. Without enough selenium, your body cannot effectively metabolize thyroid hormones, which can lead to hypothyroidism.\n\nHypothyroidism often manifests itself in symptoms such as fatigue, weight gain, sensitivity to colds, depression, and even aggressive behavior. \\[1\\]\n\nSelenium deficiency is particularly worrying for pregnant women, as it can increase the risk of miscarriage and developmental disorders in the fetus.\n\nThe immune system also suffers from a selenium deficiency, which can increase your susceptibility to infections.\n\n### Keshan Disease\n\nIf your selenium deficiency is particularly severe and persists over a long period, you may develop Keshan disease.\n\nKeshan disease is a rare form of cardiomyopathy (disease of the heart muscle) and is caused by a severe selenium deficiency that leads to impaired heart muscle function. \\[2\\]\n\nThis deficiency weakens the immune system and increases susceptibility to viral infections, which can further aggravate heart damage.\n\n## What Symptoms Can Occur With A Selenium Deficiency?\n\nA selenium deficiency can manifest itself in many ways, as it is involved in many important processes in your body.\n\nHere are some of the most common low selenium symptoms and signs of selenium deficiency: \\[1\\]\n\n### 1\\. Fatigue and Weakness\n\nIf you feel exhausted all the time, a selenium deficiency could be the cause. Since selenium is necessary for healthy thyroid function, a deficiency can interfere with the production of thyroid hormones, leading to hypothyroidism.\n\nThyroid hormones are crucial for energy metabolism, and their deficiency can lead to [persistent fatigue](https://care.me/ch-en/blog/constant-fatigue/) and physical weakness.\n\n### 2\\. Hair Loss\n\nSelenium is of vital importance for the health of your hair. A deficiency can cause your hair to thin or even fall out.\n\nThis is also related to thyroid function, as insufficient production of thyroid hormones can negatively affect hair growth.\n\n### 3\\. Weakened Immune System\n\nSelenium plays a crucial role in supporting the immune system. With a deficiency, selenium-dependent enzymes cannot optimally fulfill their task of protecting your cells from damage and inflammation.\n\nThis can make you more susceptible to infections and take longer to recover from illness. Intestinal diseases, which are often related to the immune system, can, therefore, also be caused or promoted by a selenium deficiency.\n\n### 4\\. Cognitive Impairment\n\nA selenium deficiency can also impair your brain's performance. Studies have shown that low selenium status is associated with reduced cognitive function and an increased risk of neurodegenerative diseases such as Alzheimer's. \\[3\\]\n\nIf you have difficulty concentrating or notice memory problems, a selenium deficiency could be a possible cause.\n\n### 5\\. Muscle Pain and Weakness\n\nSelenium is important for the health of your muscles. A deficiency can lead to muscle pain, muscle weakness, and even muscle breakdown.\n\nThis is because selenium plays a role in the repair and protection of muscle tissue.\n\n### 6\\. Fertility Issues\n\nSelenium is also highly beneficial for your reproductive health. A deficiency can lead to fertility problems in both men and women.\n\nIn men, low selenium status can affect sperm quality, while in women, the risk of pregnancy complications can be increased.\n\n### 7\\. Dry and Flaky Skin\n\nYour skin can also suffer from a selenium deficiency. Dry, flaky skin or even eczema could indicate that your body lacks this critical trace element. As selenium has an antioxidant effect, it also helps to protect skin cells.",{"_uid":1625,"content":1626,"component":110},"a3c3f287-f787-4598-b949-2a3646f0f3ad","#### You want to test your selenium status?\n\nCARE gives you in-depth insights into your health status with a comprehensive health check-up. With the [“Immune Support” add-on](https://care.me/ch-en/add-ons/immune-support/), you can also check whether you have enough minerals such as selenium, zinc and manganese.\n\n[Discover our health check-ups now](https://care.me/ch-en/pricing/) and uncover health risks at an early stage!",{"_uid":1628,"content":1629,"component":106},"ce71ffe0-6014-4c56-a429-0daa73c676b9","## What Is the Daily Selenium Requirement?",{"_uid":1631,"component":741,"description":138,"mobileImage":1632,"desktopImage":1636},"961823ea-457d-4a7b-b178-e06955b5ce19",{"id":1633,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1634,"copyright":138,"fieldtype":140,"meta_data":1635,"is_external_url":14},17753178,"https://a.storyblok.com/f/103647/1024x1024/79a56fbaeb/selen.jpeg",{},{"id":1633,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1634,"copyright":138,"fieldtype":140,"meta_data":1637,"is_external_url":14},{},{"_uid":1639,"content":1640,"component":106},"56159f44-4643-4792-8b0b-feff4931b71a","The daily selenium requirement varies depending on age, gender, and circumstances, but a daily intake of around 60–70 micrograms (µg) is generally recommended for adults. \\[4\\]\n\nHere is an overview of the reference values for selenium according to the German Nutrition Society:\n\n- **Infants (0 to under 4 months):** 10 µg per day\n- **Children (4 to under 12 months):** 15 µg per day\n- **Children (1 to under 4 years):** 15-20 µg per day\n- **Children (4 to under 7 years):** 20-30 µg per day\n- **Children (7 to under 10 years):** 30-45 µg per day\n- **Children (10 to under 13 years):** 45-60 µg per day\n- **Adolescents (13 to under 15 years):** 60 µg per day\n- **Adolescents aged 15 and over and adults (male):** 70 µg per day\n- **Adolescents aged 15 and over and adults (female):** 60 µg per day\n- **Breastfeeding women:** 75 µg per day\n- **Pregnant women:** No increased reference value, same recommendation as for non-pregnant women (60 µg per day)\n\nPlease bear in mind that a balanced diet is usually sufficient to ensure adequate selenium intake.\n\nHowever, suppose you belong to a risk group, for example, due to particular dietary habits, intolerances, certain health conditions, or pregnancy. In that case, monitoring your selenium levels and changing your diet may make sense.\n\nTalk to one of our health coaches who can give you tips on your eating habits based on your health data.\n\n### Which Foods Are High In Selenium?\n\nThe following foods and food groups are known to be particularly rich in selenium: \\[5\\]\n\n1. **Brazil nuts:** Brazil nuts are by far the richest natural source of the trace element selenium. Just one Brazil nut can meet or even exceed your daily selenium requirement. The Brazilian nuts contain around 68-91 µg of selenium per nut, making them a real superfood for selenium intake.\n2. **Fish and seafood:** Fish species such as tuna, salmon, sardines, and herring, as well as seafood such as oysters and prawns, are also very rich in selenium. For example, a portion of 100 grams of tuna provides around 80-90 µg of selenium.\n3. **Meat and poultry:** Offals such as liver and kidneys and also muscle meat from beef, pork, and chicken are excellent sources of selenium. A 100-gram piece of chicken breast contains around 20-30 µg of selenium.\n4. **Eggs:** Eggs are a versatile source of selenium. A large egg contains about 15-20 µg of selenium, about a third of your daily requirement.\n5. **Whole grain products:** Whole grain products such as wheat, barley, and oats also contain selenium, but in smaller amounts. The selenium content can vary depending on the type of soil on which the grains were grown.\n6. **Dairy products:** Milk and dairy products such as cheese and yogurt also provide selenium but in moderate amounts. A glass of milk contains about 8-10 µg of selenium.\n7. **Legumes and nuts:** Besides Brazil nuts, other nuts such as walnuts and almonds and pulses such as lentils and beans also contain smaller amounts of selenium.\n\n**Our insider tip:** A combined intake of selenium and vitamin C can be powerful, as vitamin C and selenium work together synergistically to strengthen your antioxidant defenses and support your immune system. So drizzle a little lemon juice on your chicken breast or fish to biohack your nutritional intake.\n\nThe same applies to vitamin E. This is because selenium-dependent enzymes (such as glutathione peroxidase) and vitamin E work together to protect cell structures and support the function of the immune system.\n\nSo if you eat foods containing vitamin E, e.g., sunflower seeds, together with foods containing selenium, both nutrients benefit from each other and develop their full effect.\n\nSelenium-rich foods offer a natural way to cover your selenium supply.\n\n### When Should I Take Selenium Supplements?\n\nSelenium supplements should only be used if you have a selenium deficiency that cannot be corrected by a balanced diet.\n\nYou can also consider selenium supplements if you live in a region known for selenium-poor soils. Selenium-poor soils imply that plants that grow in these soils, or animals that feed on these plants, contain or consume less selenium.\n\nPeople who live mainly on food from such regions are at a higher risk of selenium deficiency, as their diet does not provide sufficient selenium. For example, regions with selenium-poor soils can be found in parts of China, particularly in the Keshan Province, where Keshan disease gets its name.\n\nOther areas with selenium-poor soils can be found in other parts of China, Scandinavia, Eastern Europe, and New Zealand.\n\n## How Can I Prevent Selenium Deficiency?\n\nFortunately, you can prevent a selenium deficiency relatively easily. The daily requirement for selenium is around 60–70 micrograms for adults.\n\n- **Get selenium through your diet:** A balanced diet is the key to preventing a selenium deficiency or restoring your selenium levels.\n- Selenium is found in many foods, such as Brazil nuts.\n- Fish, meat, eggs, and wholegrain products are also good sources of selenium.\n- Vegetarians and vegans should pay particular attention to their selenium intake and enrich their diet with sufficient sources of selenium so that they consume enough selenium-containing foods.",{"_uid":1642,"content":1643,"component":110},"0f6031d0-95af-4357-b364-63cf417b0572","### Take care of your health with CARE\n\nFinally, we would like to encourage you to use regular preventive health care. This can be done by having a blood test or a [health check-up at CARE](https://care.me/ch-en/pricing/)[ ](https://care.me/ch-de/). You can also have your selenium status specifically checked at CARE by selecting the [“Immune Support” add-on](https://care.me/ch-en/add-ons/immune-support/) in addition to the check-up. Other important trace elements such as zinc, copper and manganese are also tested. A good supply of these also offers protection against colds and severe flu symptoms.\n\nThere are countless biomarkers in your blood that can tell us a lot about your internal health. Based on these values, we can work with you to take your health to the next level.\n\n[Book your health check-up now!](https://care.me/ch-en/pricing/)",{"_uid":1645,"title":116,"content":1646,"component":118},"ef4d5d08-df8b-4f4c-b890-9a524807876f","\\[1\\] Shreenath AP, Hashmi MF, Dooley J. Selenium Deficiency. \\[Updated 2023 Oct 29\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: \u003Chttps://www.ncbi.nlm.nih.gov/books/NBK482260/>\n\n\\[2\\] Chen J. An original discovery: selenium deficiency and Keshan disease (an endemic heart disease). Asia Pac J Clin Nutr. 2012;21(3):320-326.\n\n\\[3\\] Zhang, Z., & Song, G. (2021). Roles of Selenoproteins in Brain Function and the Potential Mechanism of Selenium in Alzheimer’s Disease. Frontiers in Neuroscience, 15, 646518. https://doi.org/10.3389/fnins.2021.646518\n\n\\[4\\] Selen. (n.d.). DGE. https://www.dge.de/gesunde-ernaehrung/faq/selen/#:\\~:text=F%C3%BCr%20m%C3%A4nnliche%20Jugendliche%20ab%2015,Erwachsenen%2060%20%C2%B5g%20pro%20Tag.\n\n\\[5\\] Hu, W., Zhao, C., Hu, H., & Yin, S. (2021). Food Sources of Selenium and Its Relationship with Chronic Diseases. Nutrients, 13(5), 1739. https://doi.org/10.3390/nu13051739",[1648],{"_uid":1649,"title":1650,"no_index":14,"og_image":1651,"component":123,"no_follow":14,"description":1652,"image_param":125,"hide_sitemap":14},"773c9e10-27a8-4061-b22e-229ed40a188d","Selenium Deficiency - Symptoms & What You Can Do","//a.storyblok.com/f/103647/4000x2664/9fab58e3cf/pecan-2023-11-27-05-10-18-utc.jpg","Find out more about the functions of selenium, how a selenium deficiency develops and what consequences this can have for your health.","Selenium Deficiency —  Symptoms & Importance of this Trace Element ",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1655,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1659,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1660,"default_full_slug":150,"translated_slugs":1662,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1656,"isFemale":12,"linkedin":1658,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1657,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1661],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1664],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":1665,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":1666,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":1667,"default_full_slug":20,"translated_slugs":1671,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[1668,1669,1670],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"Have you ever heard of selenium? This small but mighty trace element can make all the difference to your health! In our hectic world, where we are constantly looking for ways to optimize our well-being, we often overlook the little things that can have a big impact.\nLet's explore together why selenium is vital for your body and how to ensure you're getting enough of it. Ready to learn more about this inconspicuous but essential trace element? Then read on!","2024-07-21 09:59",{"id":1675,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1676,"copyright":138,"fieldtype":140,"meta_data":1677,"is_external_url":14},17753183,"https://a.storyblok.com/f/103647/4000x2664/9fab58e3cf/pecan-2023-11-27-05-10-18-utc.jpg",{},{"id":1675,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1676,"copyright":138,"fieldtype":140,"meta_data":1679,"is_external_url":14},{},"selenium-deficiency-symptoms","ch-en/blog/articles/selenium-deficiency-symptoms",-680,[],"cf7964a2-36bb-4c82-84f7-72d80dfd58e2","2024-10-20T09:05:33.410Z",[1687],{"id":1688,"name":1601,"slug":1689,"published":12,"full_slug":1690,"is_folder":14,"parent_id":216},566042530,"selenmangel-symptome","ch-de/blog/articles/selenmangel-symptome",[],{"name":1693,"created_at":1694,"published_at":1695,"updated_at":1696,"id":1697,"uuid":1698,"content":1699,"slug":1796,"full_slug":1797,"sort_by_date":151,"position":1798,"tag_list":1799,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1800,"first_published_at":1801,"release_id":151,"lang":157,"path":151,"alternates":1802,"default_full_slug":1797,"translated_slugs":1806},"einschlafprobleme","2024-08-17T12:32:25.059Z","2024-12-27T10:35:33.120Z","2024-12-27T10:35:33.141Z",536575622,"1267c3ad-13b9-44a8-a70a-62715be5cdd1",{"_uid":1700,"body":1701,"meta":1755,"title":1761,"author":1762,"component":164,"categories":1771,"description":1788,"publishedAt":1789,"heroMobileImage":1790,"heroDesktopImage":1794},"4b264fa9-3165-4c95-b3e4-f1ffbd62bfe6",[1702,1705,1713,1716,1724,1727,1735,1738,1746,1749,1752],{"_uid":1703,"content":1704,"component":106},"92c8a076-9970-4390-af88-39a85329f47e","## Sleep Briefly Explained\n\nBefore we examine the causes, symptoms, and solutions to your difficulty sleeping, you should first briefly understand how sleep actually works and what it is important for. \n\nFrom an evolutionary point of view, sleep initially seems disadvantageous: We are defenceless for hours and unable to search for food or ward off danger. Nevertheless, all animals (with the exception of insects, jellyfish, and crustaceans) need to sleep to stay healthy, including us humans. This fact illustrates how critical sleep is for your body. \n\nSleep is indeed essential for your health. During sleep, your cells regenerate, the brain processes and stores information, the immune system is strengthened and important hormones are released. In addition, tissue damage is repaired, and metabolic processes are regulated during deep sleep, while emotional experiences and memories are processed during the REM phases. These comprehensive regenerative and cognitive processes are crucial for keeping your body and mind healthy and efficient. \n\nNew studies show that there is a link between inadequate sleep and many NCDs (non-communicable diseases), such as type 2 diabetes, obesity, high blood pressure, a compromised immune system and cardiovascular disease. \\[1\\]\n\n### Why do we get tired?\n\n1. **The circadian rhythm**\n\n   The circadian rhythm, also known as the biological clock, controls many physiological processes, but above all our sleep-wake rhythm. In the evening, when it gets dark, the production of cortisol, the wakefulness hormone, is greatly reduced. At the same time, our body begins to release more melatonin, a hormone that promotes sleep. This process peaks around midnight and signals to the body that it is time to wind down and sleep.\n2. **Sleep pressure**\n\n   In addition to the circadian rhythm, sleep pressure also plays a decisive role in fatigue. From the moment we wake up in the morning, a chemical called adenosine begins to build up in our brain. The longer we are awake and the more we concentrate mentally or are physically active, the higher the sleep pressure becomes. This sleep pressure signals to our body that we need rest and prepares us for sleep. After a waking phase of 12 to 16 hours, the maximum level of adenosine concentration is reached and normally we can no longer escape the tiredness and fall asleep.\n\nAs soon as you are ready to go to bed, you will fall asleep within 10 to 20 minutes. However, if you have trouble falling asleep, this process can take much longer.\n\nThe time it takes you to fall asleep is known as 'sleep latency'. One study shows that your sleep quality is impaired if it takes you longer than half an hour to fall asleep. \\[2\\]\n\nSome people not only take longer than half an hour to fall asleep, but lie awake for hours or only get two to three hours of sleep because they find it so difficult to fall asleep.\n\nIf you have trouble falling asleep at least 3 times a week for a month, this is called insomnia.\n\nA disrupted circadian rhythm can upset this delicate sleep homeostasis and lead to problems falling or staying asleep.\n\nLet's take a closer look at the causes of this.\n\n## Common Causes of the Difficulty of Sleeping ",{"_uid":1706,"component":741,"description":138,"mobileImage":1707,"desktopImage":1711},"00c7e8a9-8f07-437b-8a64-ffb089d5c994",{"id":1708,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1709,"copyright":138,"fieldtype":140,"meta_data":1710,"is_private":14,"is_external_url":14},17026854,"https://a.storyblok.com/f/103647/1920x1074/1d3abd4b2c/fahmi-fakhrudin-nzyzausbv0m-unsplash.jpg",{},{"id":1708,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1709,"copyright":138,"fieldtype":140,"meta_data":1712,"is_private":14,"is_external_url":14},{},{"_uid":1714,"content":1715,"component":106},"f745e364-916c-4b62-b2e0-d1b9439b820a","### Sleep Disorders\n\nEveryone has a bad night's sleep occasionally, but a sleep onset disorder is when your problems falling asleep become a persistent problem. These specific disorders are often chronic and require targeted treatment to improve sleep quality in the long term. Several million people around the world suffer from some form of sleep disorder. \\[3\\]\n\n- **Psychophysiological insomnia:** This occurs when you are unable to rest due to stress or fear of not falling asleep. You lie awake constantly, thinking that you need to sleep, which further delays or prevents sleep.\n- **Behavioral insomnia:** This is often caused by irregular bedtimes or poor sleeping habits, such as excessive media consumption before bedtime, especially in children and adolescents.\n- **Restless legs syndrome (RLS):** With this syndrome, you feel a strong urge to move your legs, usually during rest periods, especially in the evening and at night. This prevents you from falling asleep in a relaxed manner. RLS is still being researched, as the causes are not yet fully understood.\n- **Sleep phobia:** A fear of sleeping itself or of nightmares can cause you to delay or avoid falling asleep.\n- **Shift worker syndrome:** Irregular working hours and shift work disrupt the sleep-wake cycle, making it difficult to fall asleep at unusual or highly variable times.\n\n### Disturbed Sleep-Wake Cycle\n\nA disturbed sleep-wake cycle can be a major cause of difficulty falling asleep. The circadian rhythm is your internal biological clock that regulates sleep and wake phases over approximately 24 hours. \n\nIf you frequently go to bed at different times or disrupt your natural rhythm through shift work, travelling across time zones (jet lag), or irregular sleeping habits, it can be much more difficult to fall asleep. Your body finds it difficult to adapt, and you do not get tired at the right time, which leads to long periods of lying awake and difficulty falling asleep.\n\n### Caffeine Consumption\n\nIf you can’t sleep, you might want to evaluate on your caffeine consumption. Caffeine can cause issues falling asleep by blocking the effects of adenosine, which builds up in your brain throughout the day. Adenosine is a neurotransmitter that triggers feelings of drowsiness and relaxation when it binds to the receptors in your brain. The amount of adenosine in your brain naturally increases by the evening to make you sleepy and prepare your body and brain for sleep. \\[4\\]\n\nWhen you drink caffeinated beverages (coffee, energy drinks, etc.), the caffeine blocks the adenosine receptors and prevents the adenosine from docking onto them and making you sleepy. Instead, more and more adenosine builds up in your brain because it can't dock. \n\nWhile you sleep, your brain breaks down the accumulated adenosine in your brain. If you have a large or excessive amount of adenosine in your brain that has not been able to dock, then this excess adenosine cannot be sufficiently broken down during sleep, and you wake up sleepy in the morning. \n\n### Stress & Worries\n\nStress can also cause problems falling asleep by increasing the production of stress hormones such as cortisol, which increases your alertness and makes it harder for you to relax. \\[5\\]\n\nConstant tension prevents you from calming down mentally, making it harder to fall asleep. Chronic stress can also disrupt the natural production of sleep hormones such as melatonin, disrupting your sleep-wake cycle and making it harder to fall asleep.\n\nStress and a lack of sleep can also lead to the so-called cortisol belly — an increased fat storage in the abdominal area. \\[5\\]\n\nDid you know that as a [CARE](https://care.me/ch-en/) member you can take advantage of free dry floating in our practice in Zurich? [Dry floating ](https://care.me/ch-en/blog/dry-float-therapy/)can improve sleep by creating a weightless state that relieves muscle tension and reduces stress, leading to deep relaxation and improved sleep.\n\n## What Symptoms Can Occur with Chronic Insomnia?",{"_uid":1717,"component":741,"description":138,"mobileImage":1718,"desktopImage":1722},"5545c273-3850-4fc7-979b-142c6aed5098",{"id":1719,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1720,"copyright":138,"fieldtype":140,"meta_data":1721,"is_private":14,"is_external_url":14},17026852,"https://a.storyblok.com/f/103647/1920x1280/d67b25b12e/simon-wilkes-py3uw1qbk6a-unsplash.jpg",{},{"id":1719,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1720,"copyright":138,"fieldtype":140,"meta_data":1723,"is_private":14,"is_external_url":14},{},{"_uid":1725,"content":1726,"component":106},"c94e30aa-1e91-4ca8-90d4-680ca9897def","The following symptoms can occur with chronic problems falling asleep:\n\n 1. **Fatigue and exhaustion:** [persistent sleepiness](https://care.me/ch-en/blog/staendig-muede/) and a feeling of sluggishness during the day.\n 2. **Difficulty concentrating:** Difficulty focusing or staying alert.\n 3. **Memory problems:** Deterioration of short and long-term memory.\n 4. **Irritability and mood swings:** Increased irritability, mood swings and even a depressive state of mind.\n 5. **Decreased performance:** Decreased physical and mental performance.\n 6. **Headaches:** Frequent occurrence of tension headaches or migraines.\n 7. **Weakened immune system:** Increased susceptibility to infections and illnesses.\n 8. **Changes in appetite & weight gain:** Irregular appetite that can lead to weight gain or unexplained fat deposits in the abdominal area.\n 9. **Cardiovascular problems:** Increased risk of high blood pressure, heart disease and other cardiovascular problems.\n10. **Gastrointestinal problems:** Digestive problems such as upset stomach or irritable bowel syndrome.\n\n## What Helps if You Can’t Sleep? 7 Tips for Healthy Rest",{"_uid":1728,"component":741,"description":138,"mobileImage":1729,"desktopImage":1733},"e8e083e3-7a31-4d81-84b8-a89240d2e355",{"id":1730,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1731,"copyright":138,"fieldtype":140,"meta_data":1732,"is_private":14,"is_external_url":14},17026853,"https://a.storyblok.com/f/103647/1920x1280/94aaf244bb/annie-spratt-nrfluujjk0i-unsplash.jpg",{},{"id":1730,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1731,"copyright":138,"fieldtype":140,"meta_data":1734,"is_private":14,"is_external_url":14},{},{"_uid":1736,"content":1737,"component":106},"14c5d760-f190-4beb-bff5-221e0bbd351c","Would you like to finally sleep through the night again and wake up feeling fit and fresh the next day? \n\nWe have put together seven practical and science-based tips on how to counteract your problems falling asleep and regain access to slumber land.\n\n### Sleep Aids & Dietary Supplements\n\nUse natural sleep aids such as melatonin supplements or essential oils (e.g., lavender), which have a calming effect and can help you fall asleep. \n\nEssential oils such as lavender have calming properties that reduce stress and promote relaxation by influencing the nervous system's activity. A study has shown that inhaled lavender oil (e.g., through a diffuser) positively affects sleep quality. \\[6\\]\n\nPassionflower (Passiflora incarnata) is a medicinal plant and a proven household remedy that is traditionally used in the form of tea to promote sleep and relieve anxiety. Its calming properties make the medicinal plant a natural remedy to combat issues of falling asleep. \\[7\\]\n\nPassionflower contains compounds such as flavonoids and alkaloids that act on the central nervous system by increasing GABA (gamma-aminobutyric acid) activity. GABA is a neurotransmitter with a relaxing and anxiolytic effect. It prepares the body for sleep and can shorten the time it takes to fall asleep. \n\n### Establish Sleep Hygiene\n\nPracticing sleep hygiene has been shown to improve sleep. \\[8\\] Provide a comfortable sleeping environment with a good mattress, cool room temperatures and dark, quiet conditions. \n\nA cool temperature helps to lower your body's core temperature, which aids the sleep process. Darkness promotes melatonin production, and a quiet environment reduces distractions that could make it difficult to fall asleep. \n\nYou can also introduce a bedtime ritual, where you perform certain routines (e.g., a skincare routine) before going to sleep, signalling to your body that it can now settle down. \n\nThere are also certain apps with special bedtime stories or relaxing sounds (note: switch on night mode to avoid exposure to blue light) or white noise devices that you can incorporate into this ritual.\n\n### Create a Sleep Routine\n\nSet up a fixed sleep routine by going to bed at the same time every night and getting up at the same time in the morning. This consistency strengthens your sleep cycle, which regulates the times you sleep and wake up. \n\n### Drink Tea\n\nBefore going to bed, drink a cup of tea with calming herbs such as chamomile or lavender. These herbs contain compounds that calm the nervous system and promote muscle relaxation. \n\nChamomile contains apigenin, an antioxidant that binds to certain receptors in the brain and promotes sleepiness, while lavender is known to reduce anxiety and stress. \\[6\\]\n\n**Moon Milk**",{"_uid":1739,"component":741,"description":138,"mobileImage":1740,"desktopImage":1744},"0a29dc26-6437-446d-948a-60155a402f23",{"id":1741,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1742,"copyright":138,"fieldtype":140,"meta_data":1743,"is_private":14,"is_external_url":14},17026849,"https://a.storyblok.com/f/103647/4660x3728/a5ccf929ae/moon-milk-for-better-sleep-relaxing-drink-before-g-2023-11-27-05-00-27-utc.jpg",{},{"id":1741,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1742,"copyright":138,"fieldtype":140,"meta_data":1745,"is_private":14,"is_external_url":14},{},{"_uid":1747,"content":1748,"component":106},"05f4d6a9-7e20-4d7f-94c7-3b8134d2fbef","This drink promotes relaxation and can help prepare the body for a restful sleep. Do you like a glass of wine before you go to bed? Then try switching to Moon Milk. Because it's a real sleep aid without any unhealthy side effects!\n\n**Ingredients:**\n\n- 1 cup plant milk (e.g. almond milk, oat milk or coconut milk)\n- 1/2 teaspoon ashwagandha powder\n- 1/2 teaspoon cinnamon\n- 1/4 turmeric\n- 1 pinch of nutmeg\n- 1/2 teaspoon vanilla extract (optional)\n- a pinch of ground cardamom (optional)\n- 1 teaspoon honey (optional, depending on taste)\n\n### Preparation\n\n1. Heat up: Heat the plant milk in a small saucepan over a medium heat. It should be hot, but not boiling.\n2. Mix: Stir the ashwagandha powder, cinnamon, turmeric, nutmeg and cardamom (if using) into the hot milk. Stir well until all the ingredients are completely dissolved.\n3. Sweeten: If desired, add honey and vanilla extract and stir again.\n4. Serve: Pour the Moon Milk into a cup and enjoy slowly before going to bed.\n\n### Reduce Screen Time\n\nAvoid using electronic devices such as smartphones, tablets and computers for at least an hour before bedtime. The blue light from these screens inhibits melatonin production and makes it harder to fall asleep, affecting your body's circadian clock. \n\nReducing screen time supports natural melatonin production, which helps you fall asleep faster and experience deeper, more restful sleep. \\[9\\] \n\n### Exercise Regularly\n\nIncorporate regular physical activity into your daily routine, but avoid intense exercise just before bedtime. \n\nSport helps to reduce stress and improve sleep quality by stabilizing your circadian rhythm and supporting the production of sleep-promoting hormones such as endorphins. \\[10\\]\n\n### Eat Healthy\n\nYour diet also plays an important role in good sleep. Foods rich in tryptophan, such as milk, yogurt, bananas and nuts, promote the production of serotonin and the sleep hormone melatonin, which support sleep. \n\nLow-carbohydrate meals in the evening can keep your blood sugar levels stable and reduce nighttime interruptions. \n\nAvoid caffeine and alcohol. These substances affect sleep quality by reducing deep sleep stages and causing nighttime awakenings. \n\nSimilarly, heavy, fatty or spicy foods before bedtime can cause digestive problems and discomfort, making it difficult to fall asleep or causing problems sleeping through the night. A balanced diet, therefore, promotes restful sleep.\n\n### Sleep Medicine\n\nSleeping pills (sleep medicine) can also help with severe sleep problems in the short term but should only be used in the most severe cases as they often have side effects and can even lead to addiction. \n\nSleeping pills usually only treat the symptoms and not the causes of problems falling asleep, which can exacerbate your insomnia in the long term. A more sustainable solution is to change some of your lifestyle aspects and sleeping habits to improve the quality of your sleep.",{"_uid":1750,"content":1751,"component":110},"f15d9797-3305-4576-9295-4da6e3c00f6d","## Live and Sleep Better with CARE\n\nYour health and sleep quality are important to us. We support you in improving your physical and mental health, your fitness and eating habits, and your sleep in the long term. \n\nUnlock your full health potential with CARE by making informed decisions based on your personal health data. \n\nDuring your [health check-up](https://care.me/ch-en/pricing/), we measure preventative biomarkers in your blood to assess your overall health and identify opportunities for improvement.\n\nDid you know that we can even create a personalized supplement for you? Biomarkers in your blood allow our doctors & health coaches to identify how and where you can further optimize your health and take it to the next level. \n\n[Book your health check with CARE now](https://booking.care.me/ch-en/locations/?type=blood_check_up&\\_gl=1\\*wcept8\\*\\_gcl_au\\*MTE3Nzg1NzUwOS4xNzE4Mjc2MDAx\\*\\_ga\\*MTMxMDQ4NTU0MS4xNzAxMTU0ODY0\\*\\_ga_67EVPSRHTV\\*MTcxODI3NjAwMS4xOC4xLjE3MTgyNzYwMDQuNTcuMC4w) to gain insight into your inner health values. Until then, we wish you a good night!",{"_uid":1753,"title":116,"content":1754,"component":118},"01ec4b98-0397-47cb-af4f-a68407332c43","\\[1\\] Worley S. L. (2018). The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P & T : a peer-reviewed journal for formulary management, 43(12), 758–763.\n\n\\[2\\] Allen SF, Elder GJ, Longstaff LF, Gotts ZM, Sharman R, Akram U, Ellis JG. Exploration of potential objective and subjective daily indicators of sleep health in normal sleepers. Nat Sci Sleep. 2018;10:303-312, https://doi.org/10.2147/Nss.S168841\n\n\\[3\\] Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. Summary. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19940/\n\n\\[4\\] Reichert, C. F., Deboer, T., & Landolt, H. P. (2022). Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. Journal of sleep research, 31(4), e13597. https://doi.org/10.1111/jsr.13597\n\n\\[5\\] Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep science (Sao Paulo, Brazil), 8(3), 143–152. https://doi.org/10.1016/j.slsci.2015.09.002\n\n\\[6\\] Lillehei, A. S., Halcón, L. L., Savik, K., & Reis, R. (2015). Effect of Inhaled Lavender and Sleep Hygiene on Self-Reported Sleep Issues: A Randomized Controlled Trial. Journal of alternative and complementary medicine (New York, N.Y.), 21(7), 430–438. https://doi.org/10.1089/acm.2014.0327\n\n\\[7\\] Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011;25(8):1153-1159. doi:10.1002/ptr.3400\n\n\\[8\\] Brick, C. A., Seely, D. L., & Palermo, T. M. (2010). Association between sleep hygiene and sleep quality in medical students. Behavioral sleep medicine, 8(2), 113–121. https://doi.org/10.1080/15402001003622925\n\n\\[9\\] Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in physiology, 13, 943108. https://doi.org/10.3389/fphys.2022.943108\n\n\\[10\\] Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus, 15(8), e43595. https://doi.org/10.7759/cureus.43595",[1756],{"_uid":1757,"title":1758,"no_index":14,"og_image":1759,"component":123,"no_follow":14,"description":1760,"image_param":125,"hide_sitemap":14},"53ef3400-fe2f-443b-8c3f-6d0e522c04a0","Can’t Sleep? Causes, Symptoms & Solutions","//a.storyblok.com/f/103647/1920x1280/b15e4c5cfd/kinga-howard-5nzofwxoh88-unsplash.jpg","Can’t sleep? Learn about the causes and symptoms and discover practical and proven methods for helping you fall and stay asleep.","Can’t Sleep? — Causes, Symptoms & Solutions ",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1763,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1767,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1768,"default_full_slug":150,"translated_slugs":1770,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1764,"isFemale":12,"linkedin":1766,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1765,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1769],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1772],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":1775,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":1777,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1779,"default_full_slug":50,"translated_slugs":1787,"_stopResolving":12},"2023-12-11T15:38:42.862Z",417185159,{"_uid":1776,"title":49,"component":171},"814760e2-f20d-4d6e-bcde-dd935d089204",[],"e8f2d1c3-6db1-4da0-870a-2cdba6e20974",[1780,1781,1784],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},417185160,"archive/us-en/blog/categories/sleep",{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},359960886,"archive/blog/categories/sleep",[],"If you regularly can’t sleep within a reasonable amount of time after going to bed, this is called insomnia. If you're reading this article, you probably know the feeling: you are lying in bed and want to sleep, but it just won't come. This is not only annoying but also harmful to your health in the long run. \nIn this article, CARE explains the causes and symptoms of trouble sleeping and provides practical and proven methods for helping you fall and stay asleep.","2024-05-24 13:54",{"id":1791,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1792,"copyright":138,"fieldtype":140,"meta_data":1793,"is_external_url":14},17026850,"https://a.storyblok.com/f/103647/1920x1280/b15e4c5cfd/kinga-howard-5nzofwxoh88-unsplash.jpg",{},{"id":1791,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1792,"copyright":138,"fieldtype":140,"meta_data":1795,"is_external_url":14},{},"insomnia-reasons-and-what-to-do","ch-en/blog/articles/insomnia-reasons-and-what-to-do",-590,[],"853f9993-1942-4948-9338-c4925fdfae5e","2024-05-24T13:14:00.000Z",[1803],{"id":1804,"name":1693,"slug":1693,"published":12,"full_slug":1805,"is_folder":14,"parent_id":216},536575602,"ch-de/blog/articles/einschlafprobleme",[],{"name":1808,"created_at":1809,"published_at":1810,"updated_at":1811,"id":1812,"uuid":1813,"content":1814,"slug":1881,"full_slug":1882,"sort_by_date":151,"position":1883,"tag_list":1884,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1885,"first_published_at":1886,"release_id":151,"lang":157,"path":151,"alternates":1887,"default_full_slug":1882,"translated_slugs":1892},"Ständig Müde","2024-06-20T09:27:22.239Z","2024-12-27T10:36:02.585Z","2024-12-27T10:36:02.604Z",513020832,"97879336-0b82-43b0-a3ad-c3395503b913",{"_uid":1815,"body":1816,"meta":1848,"title":1854,"author":1855,"component":164,"categories":1864,"description":1873,"publishedAt":1874,"heroMobileImage":1875,"heroDesktopImage":1879},"3758c676-6cb1-462d-a139-76989f9a3d18",[1817,1820,1828,1831,1839,1842,1845],{"_uid":1818,"content":1819,"component":106},"a188a341-a6a3-42fe-81b9-2f263dcc4a77","## Why Am I Always Tired?\n\nFeeling tired all the time can be a complex phenomenon caused by a variety of biological factors. Sleep, dietary habits, hormonal imbalances, your lifestyle, or certain illnesses can lead to a persistent feeling of tiredness and fatigue. \\[1\\] \\[2\\]\n\nBiologically, fatigue can be caused by various processes in the body, particularly the interaction of neurotransmitters such as adenosine, which accumulates in the brain throughout the day and promotes drowsiness. In addition, your body reacts to your biological clock, the circadian rhythm, and external light influences, which together control the sleep-wake cycles. Basically, fatigue serves as a natural signal from the body that rest and recovery are needed — there can be many reasons why your body asks for rest. \\[3\\]\n\nYour body may need rest to repair body cells, strengthen the immune system, or support cognitive functions such as memory and learning. Maybe you even have bloating and a disrupted gut flora that rob your body of energy. The reasons why you are fatigued can therefore be very diverse.\n\nThe physiological sign of tiredness aims to help you maintain your health and performance in the long term. If you are fatigued all the time, you should find out where the exhaustion and fatigue have their roots. \n\n## What Are the Causes of Constant Fatigue?",{"_uid":1821,"component":741,"description":138,"mobileImage":1822,"desktopImage":1826},"2c3134e4-b396-4e51-9c56-7c4451ce3b5b",{"id":1823,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1824,"copyright":138,"fieldtype":140,"meta_data":1825,"is_private":14,"is_external_url":14},16306865,"https://a.storyblok.com/f/103647/1920x1440/76b8126167/natasha-connell-byp5ttxubl0-unsplash.jpg",{},{"id":1823,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1824,"copyright":138,"fieldtype":140,"meta_data":1827,"is_private":14,"is_external_url":14},{},{"_uid":1829,"content":1830,"component":106},"28e08561-4499-45a9-afb2-e6d6a2066a5d","[CARE ](https://care.me/ch-en/)has summarized possible causes of constant tiredness and fatigue:\n\n### Sleep\n\nFor many people, sleep is central to constant fatigue. Quality, duration, and regularity of sleep are crucial for the recovery of the body and mind. Insufficient or disrupted sleep, such as sleep apnea, blue light from screens, or insomnia, can lead to chronic fatigue.\n\nNot getting enough sleep can disrupt your internal clock – your sleep-wake cycle – and can lead to fatigue over an extended period of time. \\[4\\]\n\n### Hormonal Imbalances\n\nHormonal imbalances also play an important role in fatigue. For example, hypothyroidism, which is associated with reduced levels of thyroid hormones, can lead to constant fatigue. Similarly, low testosterone levels in men and changes in estrogen and progesterone levels in women can cause fatigue. \\[5\\]\n\n### Anemia\n\nAnother biological cause of constant fatigue is anemia, a lack of red blood cells that leads to insufficient oxygen supply to the organs. This can noticeably lower energy levels and cause persistent fatigue. \\[6\\]\n\n### Chronic Inflammation & Autoimmune Diseases\n\nChronic inflammation and autoimmune diseases such as rheumatoid arthritis or lupus can also lead to constant fatigue as the body constantly fights against these inflammations. \\[2\\]\n\n### Diet & Nutrition\n\nThe diet also has a significant impact on your body's energy levels. An unbalanced diet comprised of processed foods (chicken nuggets, pizza, etc.) and low in essential nutrients (omega-3 fatty acids, vitamins, proteins) can lead to a lack of energy and, therefore, fatigue. \\[2\\]\n\n### Post-viral Fatigue Syndrome\n\nPost-viral fatigue syndrome, also known as post-viral exhaustion syndrome, leads to persistent fatigue after a viral infection such as COVID-19. This condition is characterized by a persistent immune response that remains active even after the actual infection has subsided. \\[7\\]\n\nIn this state, your body uses a lot of energy for immune activity, which leads to persistent exhaustion and fatigue. In addition, inflammatory processes in the body can affect the nervous system and further increase tiredness.\n\n### Iron Deficiency\n\nAn iron deficiency can also lead to fatigue, as iron plays an essential role in producing hemoglobin, a component of red blood cells responsible for transporting oxygen throughout your body. With a lack of iron, the body cannot produce enough hemoglobin, resulting in a reduced oxygen supply to organs and tissues. \\[2\\]\n\nThis insufficient oxygen supply means cells cannot work efficiently, leading to weakness and fatigue. Chronic iron deficiency can also affect muscle and brain function, further increasing feelings of fatigue.\n\n### Vitamin B12 Deficiency\n\nA vitamin B12 deficiency can lead to fatigue, as this vitamin is crucial for the production of red blood cells that transport oxygen throughout the body. A lack of vitamin B12 can lead to a form of anemia known as pernicious anemia, which affects the oxygen supply to cells, causing fatigue and weakness. \\[2\\]\n\nIn addition, vitamin B12 is important for the function of the nervous system and efficient energy metabolism. A deficiency can, therefore, cause neurological symptoms and reduced energy production, further increasing the feeling of fatigue.\n\nWith a [health check-up at CARE ](https://care.me/ch-en/)you can determine your vitamin B12 level and many other important biomarkers.\n\n### Caffeine Consumption\n\nCaffeine, which is found in coffee, certain teas, and energy drinks, works by blocking the adenosine receptors in your brain. Adenosine is a neurotransmitter that builds up in your brain throughout the day (when you're awake). Adenosine triggers feelings of sleepiness and relaxation and naturally increases by the evening to make you tired and prepare your body and brain for sleep. However, caffeine blocks these adenosine receptors and prevents the adenosine from docking onto them and making you sleepy. Over the course of the day, more and more adenosine accumulates in your brain. Incidentally, while you sleep, your brain breaks down the adenosine again. \\[8\\]\n\nHowever, with regular and high caffeine consumption, your body can no longer break down the adenosine accumulated throughout the day while you sleep, so you wake up tired.\n\n### Lack of Exercise\n\nA lack of regular physical activity can lead to decreased physical fitness and reduced cardiovascular efficiency. This, in turn, can affect blood flow and oxygen supply to the body and brain, leading to fatigue and a general lack of energy. In addition, lack of exercise can lead to poorer quality sleep, which further exacerbates fatigue. \\[2\\]\n\n### Hypothyroidism\n\nWith an underactive thyroid (hypothyroidism), the thyroid gland does not produce enough of the hormones required to regulate metabolism. This leads to a slowdown in various bodily functions, including energy production and heart rate, which manifests in fatigue and weakness. People with hypothyroidism often experience persistent fatigue, even after adequate sleep. \\[2\\]\n\n### Chronic Fatigue Syndrome (CFS)\n\nChronic fatigue syndrome (CFS) is a complex disorder characterized by extreme, persistent fatigue that does not improve with rest and severely limits daily functioning. \\[2\\]\n\nThe exact causes of CFS are not fully understood, but immune system disorders, hormonal imbalances, and nervous system disorders are thought to play a role. Patients with CFS often also experience other symptoms, such as muscle pain, memory problems, and sleep disturbances, which further exacerbate fatigue.\n\n### Mental Health Issues\n\nLow moods and psychological illnesses exhibit neurochemical and hormonal imbalances in the brain that can affect motivation and energy, which can lead to constant fatigue. Neurotransmitters such as serotonin and dopamine, which are essential for mood and sleep regulation, can be imbalanced in depressed mood, resulting in a lack of energy and fatigue. \\[2\\]\n\nIn addition, a lack of drive that often accompanies depressive moods or mental health issues exacerbates the situation, as less physical activity leads to lower endorphin production.\n\n### Allergies\n\nSeasonal allergies such as hay fever can also lead to constant fatigue, as the body's immune response to allergens consumes a lot of energy and causes inflammatory processes that can lead to exhaustion. \\[9\\]\n\nIn addition, some allergy medications, especially older antihistamines, can lead to typical symptoms such as fatigue as a side effect. Respiratory problems caused by allergies, such as blocked nasal passages or asthma, can also disrupt sleep, leading to inadequate rest and persistent fatigue.\n\n## What Can I Do to Combat Fatigue in Everyday Life?",{"_uid":1832,"component":741,"description":138,"mobileImage":1833,"desktopImage":1837},"62f3375e-cc04-4edc-9b62-b6b80d28c239",{"id":1834,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1835,"copyright":138,"fieldtype":140,"meta_data":1836,"is_private":14,"is_external_url":14},16306867,"https://a.storyblok.com/f/103647/1920x1080/472c117761/vitaly-gariev-zb9dqrxx8o-unsplash.jpg",{},{"id":1834,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1835,"copyright":138,"fieldtype":140,"meta_data":1838,"is_private":14,"is_external_url":14},{},{"_uid":1840,"content":1841,"component":106},"2dd833b4-cdc2-490e-b8f3-bfabbb53004a","To effectively combat your fatigue in everyday life, you can consider the following measures: \\[10\\]\n\n- **Regular sleep:** Try to go to bed and get up at the same time every day to stabilize your circadian rhythm and prevent sleep deprivation. Make sure you get, at best, 7-9 hours of restful sleep per night.\n- **Eat a balanced diet:** Eat nutritious foods rich in iron, vitamin B12, magnesium and omega-3 fatty acids. Avoid heavy, sugary, or very fatty meals, which can boost your energy in the short term but lead to a drop in energy later on.\n- **Exercise regularly:** Moderate physical activity, such as a daily walk or light jog, can improve blood circulation and boost your energy.\n- **Hydration:** Drink enough water; even mild dehydration can lead to fatigue.\n- **Reduce caffeine and alcohol:** Avoid excessive caffeine consumption, especially in the afternoon and evening, and reduce alcohol consumption, as both can interfere with sleep. Pro-tip: Only drink your first cup of coffee 60–90 minutes after waking up.\n- **Stress management:** Relaxation techniques such as meditation, yoga, or [simple breathing exercises](https://care.me/ch-en/blog/breath-exercises-the-key-to-relaxation-and-well-being/) can help you reduce stress, which is a common cause of fatigue.\n- **Take breaks outdoors and in the sun:** Take short breaks in the fresh air during the day to relax and rejuvenate, especially if you work long hours, sit at a desk, or study for an exam. Outdoor breaks can help you manage your energy healthily and replenish your vitamin D levels. Vitamin D plays an important role in energy production as it aids calcium absorption and improves muscle function, which can help you feel more energized. \\[11\\]\n- **Power nap:** A short nap of about 20 minutes can help you improve your mental clarity and alertness without dipping into deeper stages of sleep that could lead to sleep inertia. This short rest can refresh energy levels, effectively counteracting fatigue during the day.\n- **Legumes:** Legumes such as lentils, beans, and chickpeas are rich in complex carbohydrates and proteins that provide a slow and steady source of energy. This helps to keep blood sugar levels stable and avoids the fatigue that occurs after eating simple sugars.\n- **Folic acid:** Folic acid, an essential B vitamin found in green leafy vegetables, nuts, and whole grains, supports the formation of red blood cells and can help prevent fatigue. A deficiency of folic acid can lead to anemia, which is associated with increased fatigue, so getting enough of this vitamin can help increase energy and reduce fatigue.\n\nIncorporating these tips into your daily routine can increase your energy and improve your quality of life.\n\n## When Should I See a Doctor About Fatigue?\n\nYou should see a doctor if your fatigue persists despite getting enough sleep, eating healthily, and exercising regularly, or if it comes on suddenly and severely affects your daily life.\n\nIt is also important to seek medical advice if your fatigue is accompanied by other symptoms such as weight changes, pain, or mood swings.",{"_uid":1843,"content":1844,"component":110},"9174a7fa-23f9-4708-ba88-074a52892a3a","## How Can Constant Fatigue Be Treated?\n\nTreatment for fatigue starts with diagnosing the cause of your fatigue. The blood tests at [CARE ](https://care.me/ch-en/)will give you an insight into your current state of health and can identify anemia, nutritional deficiencies, and other potential causes of your fatigue.\n\nMany of our CARE members have been able to identify iron deficiencies, vitamin deficiencies, or hormonal imbalances that they were previously unaware of.\n\nIf you would like more support on your health journey, you can find out more about sleep management, nutrition optimization and stress reduction measures to improve your quality of life and combat your constant fatigue with additional health coaching.\n\n[Book your health check-up now! ](https://care.me/ch-en/pricing/)",{"_uid":1846,"title":116,"content":1847,"component":118},"c1a51a77-f2a9-4922-91b7-f7095bb4c76e","\\[1\\] Harrington M. E. (2012). Neurobiological studies of fatigue. Progress in neurobiology, 99(2), 93–105. \u003Chttps://doi.org/10.1016/j.pneurobio.2012.07.004>\n\n\\[2\\] Maisel, P., Baum, E., & Donner-Banzhoff, N. (2021). Fatigue as the Chief Complaint–Epidemiology, Causes, Diagnosis, and Treatment. Deutsches Arzteblatt international, 118(33-34), 566–576. https://doi.org/10.3238/arztebl.m2021.0192\n\n\\[3\\] Ballance, H., & Zhu, B. (2021). Revealing the hidden reality of the mammalian 12-h ultradian rhythms. Cellular and molecular life sciences : CMLS, 78(7), 3127–3140. https://doi.org/10.1007/s00018-020-03730-5\n\n\\[4\\] Kim, T. W., Jeong, J. H., & Hong, S. C. (2015). The impact of sleep and circadian disturbance on hormones and metabolism. International journal of endocrinology, 2015, 591729. https://doi.org/10.1155/2015/591729\n\n\\[5\\] Boneva, R. S., Maloney, E. M., Lin, J. M., Jones, J. F., Wieser, F., Nater, U. M., Heim, C. M., & Reeves, W. C. (2011). Gynecological history in chronic fatigue syndrome: a population-based case-control study. Journal of women's health (2002), 20(1), 21–28. https://doi.org/10.1089/jwh.2009.1900\n\n\\[6\\] Weckmann, G., Kiel, S., Chenot, J. F., & Angelow, A. (2023). Association of Anemia with Clinical Symptoms Commonly Attributed to Anemia-Analysis of Two Population-Based Cohorts. Journal of clinical medicine, 12(3), 921. https://doi.org/10.3390/jcm12030921\n\n\\[7\\] Behan PO, Behan WM. Postviral fatigue syndrome. Crit Rev Neurobiol. 1988;4(2):157-178.\n\n\\[8\\] Lorist, M. M., & Tops, M. (2003). Caffeine, fatigue, and cognition. Brain and Cognition, 53(1), 82-94. https://doi.org/10.1016/S0278-2626(03)00206-9\n\n\\[9\\] Tamm S, Cervenka S, Forsberg A, et al. Evidence of fatigue, disordered sleep and peripheral inflammation, but not increased brain TSPO expression, in seasonal allergy: A \\[11C\\]PBR28 PET study. Brain Behav Immun. 2018;68:146-157. doi:10.1016/j.bbi.2017.10.013\n\n\\[10\\] Sadeghniiat-Haghighi, K., & Yazdi, Z. (2015). Fatigue management in the workplace. Industrial psychiatry journal, 24(1), 12–17. https://doi.org/10.4103/0972-6748.160915\n\n\\[11\\] Trovato, B., Godos, J., Varrasi, S., Roggio, F., Castellano, S., & Musumeci, G. (2023). Physical Activity, Sun Exposure, Vitamin D Intake and Perceived Stress in Italian Adults. Nutrients, 15(10), 2301. https://doi.org/10.3390/nu15102301",[1849],{"_uid":1850,"title":1851,"no_index":14,"og_image":1852,"component":123,"no_follow":14,"description":1853,"image_param":125,"hide_sitemap":14},"287b59ad-7b67-4ca1-9ce2-1153148c3830","Fatigue: What to Do When You Are Always Tired","//a.storyblok.com/f/103647/5184x3456/c00b6a0b6a/abbie-bernet-y8oppvo_5mu-unsplash.jpg","Discover the possible causes of constant fatigue and tiredness. Together, we'll examine the potential solutions to help you regain vitality. ","Fatigue — Causes and Solutions",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1856,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1860,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1861,"default_full_slug":150,"translated_slugs":1863,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1857,"isFemale":12,"linkedin":1859,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1858,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1862],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1865],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":1866,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":1867,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1868,"default_full_slug":50,"translated_slugs":1872,"_stopResolving":12},{"_uid":1776,"title":49,"component":171},[],[1869,1870,1871],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},[],"Do you always feel tired and exhausted? Constant fatigue has many causes, from food intolerances and vitamin B12 deficiency to metabolic disorders or too much caffeine consumption. \nIn this article, CARE provides a guide to constant fatigue and tiredness. Together, we'll examine the potential causes and solutions to help you regain vitality. ","2024-04-24 10:59",{"id":1876,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1877,"copyright":138,"fieldtype":140,"meta_data":1878,"is_external_url":14},16306870,"https://a.storyblok.com/f/103647/5184x3456/c00b6a0b6a/abbie-bernet-y8oppvo_5mu-unsplash.jpg",{},{"id":1876,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1877,"copyright":138,"fieldtype":140,"meta_data":1880,"is_external_url":14},{},"constant-fatigue","ch-en/blog/articles/constant-fatigue",-520,[],"b0a17581-dcbf-481e-a66c-504e847d6270","2024-06-20T09:25:49.270Z",[1888],{"id":1889,"name":1808,"slug":1890,"published":12,"full_slug":1891,"is_folder":14,"parent_id":216},512959433,"staendig-muede","ch-de/blog/articles/staendig-muede",[],{"name":1894,"created_at":1895,"published_at":1896,"updated_at":1897,"id":1898,"uuid":1899,"content":1900,"slug":1967,"full_slug":1968,"sort_by_date":151,"position":1969,"tag_list":1970,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":1971,"first_published_at":1972,"release_id":151,"lang":157,"path":151,"alternates":1973,"default_full_slug":1968,"translated_slugs":1978},"Blutdruck Messen","2024-03-08T13:29:16.721Z","2024-03-08T13:40:49.827Z","2024-03-08T13:40:49.855Z",458205389,"48004f8a-4184-4b8b-bcac-194cb3a58b27",{"_uid":1901,"body":1902,"meta":1934,"title":1940,"author":1941,"component":164,"categories":1950,"description":1959,"publishedAt":1960,"heroMobileImage":1961,"heroDesktopImage":1965},"4c208176-00d7-4981-a804-fbf2cd388deb",[1903,1906,1914,1917,1925,1928,1931],{"_uid":1904,"content":1905,"component":106},"956a0bce-cc70-4fee-96b1-1b7f167be496","## What is Blood Pressure Anyway?\n\nAlmost everyone knows what it is, but could you explain to someone in-detail what blood pressure is? If yes, kudos to you! If not, we'll be happy to explain it to you. \n\nBlood pressure is the pressure that the blood circulating in your body exerts on the walls of your blood vessels. It is measured in millimeters of mercury (mmHg) and has two main components: systolic pressure, which occurs during ventricular contraction, and diastolic pressure, which is measured during the relaxation phase of your heart. \n\nIn fact, your heart is a large and complex muscle, the cardiac muscle or myocardium, that keeps blood circulating through your body. \n\nA normal blood pressure reading for adults is usually around 120/80 mmHg. \\[1\\] \n\nAbnormal blood pressure levels can increase the risk of cardiovascular disease or be an indication of certain conditions, which is why regular monitoring and control of blood pressure is important.\n\nNow let's get to how to measure blood pressure properly. \n\n## How Do I Measure My Blood Pressure?",{"_uid":1907,"component":741,"description":138,"mobileImage":1908,"desktopImage":1912},"a3d6cbc7-4b2d-4f86-91a7-12c4281afb6e",{"id":1909,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1910,"copyright":138,"fieldtype":140,"meta_data":1911,"is_private":14,"is_external_url":14},14558422,"https://a.storyblok.com/f/103647/640x426/e01c63dc53/blutdruck-mpa.jpg",{},{"id":1909,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1910,"copyright":138,"fieldtype":140,"meta_data":1913,"is_private":14,"is_external_url":14},{},{"_uid":1915,"content":1916,"component":106},"23b4d3e0-3d81-456b-881d-aba714797721","Do you want to measure your blood pressure or want to know how it's done? There are two main methods of measuring blood pressure: direct and indirect blood pressure measurement. \n\nDepending on the motivation for measuring blood pressure, the doctor or nurse will decide which method to use. Chances are quite high that your blood pressure has been detected only by indirect measurement so far.  \n\nLet's take a closer look at the two methods:\n\n### The Direct Blood Pressure Measurement – Measuring “Directly in” Your Body\n\nDirect blood pressure measurement, also called invasive blood pressure measurement, involves inserting a catheter into an artery to measure your blood pressure directly.\n\nThis method is very accurate and is usually performed in a clinic or hospital setting. This type of blood pressure measurement is usually performed only in medical situations where it is urgently needed – in the intensive care unit, in case of severe hypotension (extremely low blood pressure) or hypertension (extremely high blood pressure), or during cardiology exams. \\[2\\]\n\n  \nIn some cases, direct long-term blood pressure measurement over an extended period of time, such as a 24-hour measurement, may be necessary to monitor specific cardiovascular diseases or medical conditions more closely. \n\nBecause invasive blood pressure measurement carries a certain risk of infection as a catheter is put into your artery, blood pressure is only measured directly, or more specifically invasively, when the situation warrants the potential risks. \n\n### Indirect Blood Pressure Measurement – The Upper Arm Cuff\n\nIndirect blood pressure measurement is the most widely used routine method that probably all of us have gone through. This method is non-invasive and does not require catheterization of the artery. It is based on the use of a sphygmomanometer and a blood pressure cuff that is fastened around your upper arm. \n\nAnd how is this measurement performed? \n\nIndirect blood pressure measurement is performed by placing an inflatable cuff around the patient's arm, typically just above the elbow. The cuff is connected to a blood pressure monitor. The device pumps air into the cuff to increase the pressure in the cuff and temporarily depress the artery in the arm. This is when the cuff squeezes your upper arm tightly. \n\nThen the air is slowly released from the cuff while a stethoscope is placed on the artery below the cuff, usually above the crook of the arm or at the wrist. The physician or health care professional listens for the sound of blood flow in the artery (Korotkoff sounds) while monitoring the manometer to measure systolic and diastolic blood pressure.\n\nWhen measuring blood pressure, several important points must be observed to obtain accurate results:\n\n### The Position – Sitting in An Upright Position\n\nIt is recommended to sit in an upright position during blood pressure measurement. \\[3\\]\n\nSit on a chair with a backrest and place the arm to be measured on a stable surface. Make sure the arm is at heart level for accurate measurement.\n\n### No Coffee or Alcohol Consumption Before Blood Pressure Measurement\n\nExcessive coffee or alcohol consumption should be avoided before blood pressure measurements, as caffeine and alcohol can temporarily affect blood pressure. You should not consume coffee or alcohol at least 30 minutes before the measurement. \\[4\\]\n\nAfter your blood pressure is measured, you will get two readings. How can you interpret them?\n\n## Blood Pressure Values – What Do My Blood Pressure Values Mean?",{"_uid":1918,"component":741,"description":138,"mobileImage":1919,"desktopImage":1923},"2b908e6c-6ca1-4c11-a94d-4fa90d115027",{"id":1920,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1921,"copyright":138,"fieldtype":140,"meta_data":1922,"is_private":14,"is_external_url":14},14447564,"https://a.storyblok.com/f/103647/1920x1272/3de7fd11f4/herz-modell.jpg",{},{"id":1920,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1921,"copyright":138,"fieldtype":140,"meta_data":1924,"is_private":14,"is_external_url":14},{},{"_uid":1926,"content":1927,"component":106},"7e56b9df-cf39-4a9d-b4c3-65aaafb0d55e","Interpreting blood pressure readings is essential to understanding your measurement results. Blood pressure is expressed in two values: **systolic and diastolic.** \n\nSystolic blood pressure is a high reading and indicates the pressure when your heart is contracting, while diastolic blood pressure is a low reading and indicates the pressure during the relaxation phase of your heart.\n\nThere is a certain range that is considered normal blood pressure. A systolic pressure below 120 mmHg and a diastolic pressure below 80 mmHg are considered optimal. \\[1\\] A systolic pressure of 120-129 mmHg and/or a diastolic pressure of 80-84 mmHg or less than 80mmHg is considered normal. \\[1\\]\n\nHigher values may indicate hypertension (high blood pressure) and lower values may indicate hypotension (low blood pressure). \\[1\\]\n\n## How Often Should You Measure Your Blood Pressure?\n\nThe frequency of blood pressure measurements depends on several factors, such as your health status, age, and family history of high blood pressure. \n\nDo you have a family history of high blood pressure or cardiovascular disease? If so, you may need to measure your blood pressure more frequently.\n\nRegular blood pressure monitoring is recommended if you already have high blood pressure or are at risk for high blood pressure.",{"_uid":1929,"content":1930,"component":110},"bed972d8-039b-47ab-85f8-656b47be8a4c","## CARE – Your Reliable Companion For Monitoring Blood Pressure\n\nAt CARE we measure your blood pressure regularly, to check for anomalies and to track its development. Your measures are safely stored within the CARE App, so that you have full access to your own health data. The app offers you the chance to keep track of your own health and to prioritize it. ",{"_uid":1932,"title":116,"content":1933,"component":118},"4f0fed93-17a8-4e9e-a046-32fa1571935d","\\[1\\] High blood pressure symptoms, causes, and problems | [Cdc.gov](http://Cdc.gov). (2023, August 29). Centers for Disease Control and Prevention. \u003Chttps://www.cdc.gov/bloodpressure/about.htm#:\\~:text=%2F80%20mmHg.%E2%80%9D-,What%20are%20normal%20blood%20pressure%20numbers%3F,less%20than%20120%2F80%20mmHg>.\n\n\\[2\\] Smith, J., & Johnson, A. (2018). Direct blood pressure measurement: A review of current methodologies. Journal of Clinical Monitoring and Computing, 32(1), 11-21. \n\n\\[3\\] Kallioinen, N., Hill, A., Horswill, M. S., Ward, H. E., & Watson, M. O. (2017). Sources of inaccuracy in the measurement of adult patients' resting blood pressure in clinical settings: A systematic review. Journal of Hypertension, 35(3), 421-441. \n\n\\[4\\] Myers, M. G. (2018). Should patients avoid caffeine before ambulatory blood pressure monitoring? Current Hypertension Reports, 20(8), 72.",[1935],{"_uid":1936,"title":1937,"no_index":14,"og_image":1938,"component":123,"no_follow":14,"description":1939,"image_param":125,"hide_sitemap":14},"de8edfb8-659e-48c0-93b5-62535f43c535","Measuring blood pressure: How it Works","//a.storyblok.com/f/103647/640x427/a0bb844cdf/blutdruck-messen.jpg","CARE explains everything about measuring blood pressure: Methods, what to consider, the indications of blood pressure values and more.","Measuring Blood Pressure – The Star Among Health Parameters",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":1942,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":1946,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":1947,"default_full_slug":150,"translated_slugs":1949,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":1943,"isFemale":12,"linkedin":1945,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":1944,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[1948],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[1951],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":1952,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":1953,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":1954,"default_full_slug":20,"translated_slugs":1958,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[1955,1956,1957],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"This comprehensive guide takes an in-depth look at the important topic of measuring blood pressure. Whether you want to measure your own blood pressure or simply better understand this critical health parameter, we at CARE will explain everything you need to know about measuring blood pressure. ","2024-03-03 16:57",{"id":1962,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1963,"copyright":138,"fieldtype":140,"meta_data":1964,"is_private":14,"is_external_url":14},14558423,"https://a.storyblok.com/f/103647/640x427/a0bb844cdf/blutdruck-messen.jpg",{},{"id":1962,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1963,"copyright":138,"fieldtype":140,"meta_data":1966,"is_private":14,"is_external_url":14},{},"measuring-blood-pressure","ch-en/blog/articles/measuring-blood-pressure",-300,[],"d6d4b9c0-0795-47b8-b0ec-49f23103764e","2024-03-08T13:29:05.326Z",[1974],{"id":1975,"name":1894,"slug":1976,"published":12,"full_slug":1977,"is_folder":14,"parent_id":216},458193903,"blutdruck-messen","ch-de/blog/articles/blutdruck-messen",[],{"name":1980,"created_at":1981,"published_at":1982,"updated_at":1983,"id":1984,"uuid":1985,"content":1986,"slug":2057,"full_slug":2058,"sort_by_date":151,"position":2059,"tag_list":2060,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2061,"first_published_at":2062,"release_id":151,"lang":157,"path":151,"alternates":2063,"default_full_slug":2058,"translated_slugs":2067},"EMS-Training ","2024-03-07T13:44:45.592Z","2024-10-03T08:06:02.148Z","2024-10-03T08:06:02.185Z",457469380,"7b983104-cebf-4084-91a4-e33fb3c2d49d",{"_uid":1987,"body":1988,"meta":2017,"title":2023,"author":2024,"component":164,"categories":2033,"description":2049,"publishedAt":2050,"heroMobileImage":2051,"heroDesktopImage":2055},"f8a936d5-32c2-48d2-8460-801ed7db8875",[1989,1992,2000,2003,2011,2014],{"_uid":1990,"content":1991,"component":106},"effc9b93-adf9-48af-bd1a-06d2fff4d825","## What Is EMS Training?\n\nEMS training stands for electric myostimulation, a state-of-the-art training method in which certain muscle groups are specifically stimulated with electrical impulses. While traditional training aims to stimulate muscles through movement that is initiated by the synapses in our brain, EMS training uses electrical impulses to increase muscle contraction and optimize training effects. \\[1\\]\n\nThe electrical impulses are applied to the muscles via electrodes. The electric currents mimic our body's natural bioelectric signals and activate natural muscle contraction. By that, EMS mobilizes even more muscle fibers and, therefore, makes the training more intense and effective.\n\nAn important advantage of EMS fitness is that multiple muscle groups can be stimulated simultaneously, resulting in a holistic and efficient training method for the whole body. \\[2\\]\n\n## How Does EMS Training Work?\n\nThe electric impulses in EMS are applied to your body through special EMS equipment like suits and vests that are connected to electricity through a cable. The equipment applies targeted electric impulses via electrodes to your muscle groups while you execute movements instructed by your personal trainer. The electric currents reach the muscle cells and cause the muscles to contract – similar to normal muscle training through physical exercise.\n\nThe difference in EMS training lies in the intensity of muscle contraction, which is increased by the electrical impulses. The intensity and frequency of the impulses can be individually adjusted for you, typically low-frequency currents with a voltage of around nine volts and between 50 and 90 milliamperes, depending on your fitness, training goals, and personal physical condition. The targeted muscle stimulation activates more muscle fibers, resulting in more effective training with faster results.\n\nIt is indispensable to always carry out EMS training under professional guidance and supervision so that you train safely and efficiently. There are also designated EMS studios that specialize in EMS fitness.\n\n## What does EMS training feel like?",{"_uid":1993,"component":741,"description":138,"mobileImage":1994,"desktopImage":1998},"aa378b53-1b18-46b5-a707-b6f9a24a4dfb",{"id":1995,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1996,"copyright":138,"fieldtype":140,"meta_data":1997,"is_private":14,"is_external_url":14},14533621,"https://a.storyblok.com/f/103647/640x427/cd25db759e/knie.jpg",{},{"id":1995,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":1996,"copyright":138,"fieldtype":140,"meta_data":1999,"is_private":14,"is_external_url":14},{},{"_uid":2001,"content":2002,"component":106},"d4224936-f830-485c-80c2-60b891260d9a","In this chapter, we will explain in detail what EMS training feels like and what sensations you can expect.\n\nEMS training usually begins with the application of electrodes to different muscle groups of your body. The electrodes are connected to a device that generates electrical impulses and transmits the electric currents to your muscles.\n\nAs soon as the electrodes are activated, the exerciser feels a series of electric impulses that penetrate deep into the muscle fibers and stimulate them to contract.\n\nOne of the most common questions people who are new to EMS training ask is: Does it hurt?\n\n### Does EMS Training Hurt?\n\nNo, EMS should never hurt. However, the answer to this question depends on several factors, including the intensity of the electrical impulses used during the session, as well as individual pain tolerance and sensitivity.\n\nDuring EMS training, the electrical pulses should be felt, but they should not be painful or uncomfortable. The electric intensity used can vary from person to person and is typically customized by your trainer to ensure a comfortable yet effective workout experience.\n\nIn most cases, EMS participants describe the sensation during exercise as unfamiliar but not painful. It may be felt as a tingling or pulling sensation in the muscles being stimulated.\n\nAnother important point that is often raised concerns the intensity and effort of EMS training compared to traditional muscle-building training.\n\nEMS training allows for more intense muscle activation because it reaches muscle fibers that may not be activated during traditional exercises, or at least not as intensively. This means that similar or even better muscular activation can be achieved in a shorter period of time by EMS fitness.\n\nDespite the intense muscle stimulation, EMS training is often perceived as less strenuous than traditional training to gain strength and muscles. This is because the exerciser does not have to work with heavy weights during training, and the electrical stimulation allows the muscles to tire more quickly.\n\nHowever, the impression should not be given that EMS training is a replacement for traditional physical activity. It still requires active muscle involvement and can be demanding, especially when higher intensities are chosen.\n\n### Is EMS training “For the Lazy”?\n\nEMS training is sometimes referred to as a “workout for the lazy” because it provides intense muscle stimulation in a short period of time that would normally involve a lot of sweat and physical activity. It is important to emphasize that EMS training is by no means a replacement for a healthy, active lifestyle. It can be a valuable addition to other forms of physical activity, especially for people with limited time or physical limitations.\n\nUltimately, the effect of EMS training depends on individual motivation, training goals, and the correct guidance from qualified trainers.\n\nIt can be an effective tool for strengthening and toning muscles, relieving pain, and improving overall fitness, as long as it is used judiciously and combined with a balanced diet and other forms of exercise.\n\n## What Are The Benefits of EMS Training?\n\nEMS training offers a wide range of physical fitness and health benefits. We at CARE have summarized some of the most important and scientifically proven benefits of electric myostimulation training for you:\n\n### Weight Loss Through EMS Sports\n\nEMS training reduces body fat and supports weight loss. A study by Kemmler et al. (2012) found that combined EMS and endurance training significantly reduced body fat in postmenopausal women. \\[3\\]\n\n### Building Muscle Through EMS Training\n\nEMS training is efficient for building muscle. A systematic review by Filipovic et al. (2012) found that EMS training significantly increased muscle strength and muscle mass.\n\nAnother study by Kemmler et al. (2012) states that EMS training in combination with traditional strength training significantly increased maximum muscle strength in study participants. \\[4\\]\n\n### EMS Training Stimulates The Metabolism\n\nEMS training [stimulates your metabolism](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/) and helps burn calories. Increased muscle activity during exercise leads to increased energy consumption. Thereby, EMS training stimulates the metabolism and has a long-term positive effect on your energy metabolism.\n\n### “From Head to Toe” – Full-Body Workout\n\nElectrical muscle stimulation activates several muscle groups at the same time during EMS training. This stimulates both large and deep muscle groups, resulting in an effective full-body workout.\n\n### EMS Training Offers Efficiency & Saves Time\n\nEMS training enables efficient and intensive muscle training in a short time. Due to the intense muscle contractions and simultaneous activation of different muscle groups, more muscles can be trained in a single 20-minute EMS training session than in a traditional one.\n\n### EMS Got Your Back – Strengthening The Back Muscles\n\nEMS training can help strengthen back muscles and reduce back pain. A randomized controlled study by Kemmler et al. (2018) found that EMS training led to significant pain reduction and improved back function in people with chronic non-specific back pain. \\[5\\]\n\n### Improving Athletic Performance & Endurance\n\nA study by Kemmler et al. (2015) examined the effects of EMS training on endurance performance in older women. The results indicated that maximum oxygen uptake (the so-called VO2 max) and aerobic exercise performance increased significantly after an EMS training program. \\[6\\]\n\n### Posture And Body Awareness\n\nEMS training can also help improve posture and increase body awareness. A study by Paillard et al. (2018) showed that EMS training can help improve muscle balance between antagonistic muscle groups and optimize postural control. \\[7\\]\n\n### EMS Is A Joint-Friendly Training Method\n\nSince EMS training puts less strain on the joints than traditional exercise, it is also suitable for people with joint problems or injuries. A study by Lohkamp et al. (2016) examined the effects of EMS training on joint stress and concluded that the training method is gentler on the joints than conventional training. \\[8\\]\n\nIt can be summarized that the benefits of EMS training are scientifically proven and desirable for any athlete or just the common person.\n\n## Who Is EMS Training Suitable For?",{"_uid":2004,"component":741,"description":138,"mobileImage":2005,"desktopImage":2009},"6a879356-5e10-4919-a300-66aa894504ae",{"id":2006,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2007,"copyright":138,"fieldtype":140,"meta_data":2008,"is_private":14,"is_external_url":14},14534938,"https://a.storyblok.com/f/103647/8192x5464/ab3eb341a3/vater-mit-kind.jpg",{},{"id":2006,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2007,"copyright":138,"fieldtype":140,"meta_data":2010,"is_private":14,"is_external_url":14},{},{"_uid":2012,"content":2013,"component":106},"06ee4371-f987-4b6e-ade0-45590af3d89a","EMS is generally suitable for everyone who has no contraindications. Women or men who don't particularly enjoy going to the gym and older people who want to build muscle and fitness can achieve quick success with EMS. Everyone else who has little time or wants to focus on a specific muscle group or recover after surgery can also benefit from EMS training significantly.\n\nWe have summarized a few groups for you that can particularly benefit from EMS training:\n\n### EMS Muscle Building Training – Fitness Enthusiasts and Professional Athletes\n\nEMS training is an intensive addition to traditional training and can improve muscle building, strength, and performance. Studies have shown that EMS training can lead to significant improvements in muscle strength and size. Thanks to the additional electrical muscle stimulation, athletes and sports enthusiasts can achieve their training goals more effectively. \\[9\\]\n\n### People With Limited Time\n\nIn our hectic everyday lives, it is often difficult to find time for exercise on a regular basis. EMS fitness and EMS sport is a time-saving alternative to traditional training sessions, as it efficiently stimulates multiple muscle groups at the same time.\n\nYou can train your entire body in just a short time with an EMS full-body workout. EMS training can achieve similar effects as traditional strength training in half the time. It is, therefore, ideal for anyone who wants to train their body effectively but has little time. \\[10\\]\n\n### People Who Wish To Increase Their Physical Performance\n\nEMS training can also help active people and professional athletes increase their physical performance and achieve their athletic goals faster. Through targeted electrical muscle stimulation, specific muscle groups can be strengthened, and muscle strength improved.\n\nStudies have also shown that EMS training can improve jumping power, maximum strength, and endurance performance. \\[10\\] \\[11\\]\n\nThis can lead to an advantage in sports such as football, track and field, tennis, and many others. \\[12\\]\n\n### People With Physical Limitations\n\nEMS training can be particularly suitable for people with physical limitations or injuries. Because EMS training places less strain on joints and ligaments than traditional training, it can be a gentle training method for people with joint problems or orthopedic limitations. \\[13\\] \n\nFor example, a study has shown that EMS training can lead to improvements in muscle strength and walking ability in older people with knee osteoarthritis. \\[14\\]  \n\nEven after surgery, EMS training can be a helpful method for fitness rehabilitation.\n\n## What Do I Have to Consider During EMS Training?\n\nTo ensure a safe and effective training experience, there are some important aspects to keep in mind when training with EMS:\n\n### EMS Training With Qualified Trainers\n\nEMS training must be carried out under the guidance of qualified trainers who have the appropriate expertise and experience with EMS devices. Moreover, make sure that the EMS devices and electrodes used are always clean and hygienic.\n\nOnly specialized trainers can help you find the right training intensity and technique for you. A study has shown that training under the guidance of a qualified trainer produces better results than training on your own. \\[15\\] \n\nThere are also specialized EMS studios that you can visit for EMS training programs.\n\n### Consistency Is Key – Regular Training\n\nTo achieve the best results, it is important to carry out EMS training regularly. Discuss with your trainer the frequency and duration of an EMS training program that suits your goals and fitness level best.\n\nAs a rule, 1-2 EMS training sessions per week are recommended.\n\n### Listen To Your Body\n\nEverybody reacts differently to EMS training. Pay attention to your body's signals and inform your personal trainer about your physical sensations or any discomfort during or after training.\n\nAppropriate training intensity and good communication with your coach are crucial to avoid injuries and to achieve results safely and efficiently.\n\n## Is EMS Training Dangerous? — Contraindications\n\nIt is important to note that EMS training is not equally suitable for everyone. People with certain health conditions, such as heart problems or epilepsy, should consult a doctor before beginning EMS exercise.\n\nAdditionally, women who have had a cesarean section or anyone who suffers from skin conditions should consult a doctor to determine whether EMS training is suitable for them.\n\nBarring clinical contraindications, EMS training is safe when performed under expert guidance. The following two aspects are the most common that can lead to difficulties in relation to EMS training.\n\n**Stimulating muscles too intensively:** EMS training that is too intense or not appropriate for your individual fitness can lead to an overstimulation of muscles. It's indispensable to adjust your training intensity according to your body.\n\n**Improper Use:** Improper use of EMS devices or incorrect placement of electrodes can result in injury or discomfort. It is, therefore, essential to train with EMS under the guidance of qualified trainers and to follow their instructions. \n\n  \nCARE will be happy to refer you to a qualified trainer or EMS studio near your location.\n\n## Our Conclusion – EMS Training As An Efficient and Promising Exercise Method\n\nWe are happy to conclude that EMS training is a suitable and promising exercise that can help you increase your fitness.\n\nElectric myostimulation training offers a time-saving approach to improve muscle strength and performance, especially for people with limited training time or physical limitations. Furthermore, EMS training can help athletes increase their physical performance and provide a low-impact training method.\n\nIt is important that EMS training should be carried out under qualified supervision to ensure a safe and effective training experience. People with certain underlying health conditions, such as coronary disease or epilepsy, should consult a doctor before starting EMS training.\n\nWhen training, always listen to your body and, together with your trainer, adjust the electric intensity accordingly to avoid injuries.",{"_uid":2015,"title":116,"content":2016,"component":118},"8b97b6a6-6084-43c5-a4ce-05f17f79e19c","\\[1\\] Kemmler, W., Von Stengel, S., & Schwarz, J. (2012). Effects of whole-body electromyostimulation on resting metabolic rate, body composition, and maximum strength in postmenopausal women: the Training and ElectroStimulation Trial. The Journal of Strength & Conditioning Research, 26(7), 1939-1945.\n\n\\[2\\]  Filipovic, A., Kleinöder, H., & Dörmann, U. (2012). Electromyostimulation—a systematic review of the influence of training regimens and stimulation parameters on effectiveness in electromyostimulation training of selected strength parameters. The Journal of Strength & Conditioning Research, 26(9), 2600-2614.\n\n\\[3\\] Kemmler, W., Von Stengel, S., & Schwarz, J. (2012). Effects of whole-body electromyostimulation on resting metabolic rate, body composition, and maximum strength in postmenopausal women: the Training and ElectroStimulation Trial. The Journal of Strength & Conditioning Research, 26(7), 1939-1945.\n\n\\[4\\] Filipovic, A., Kleinöder, H., & Dörmann, U. (2012). Electromyostimulation—a systematic review of the influence of training regimens and stimulation parameters on effectiveness in electromyostimulation training of selected strength parameters. The Journal of Strength & Conditioning Research, 26(9), 2600-2614.\n\n\\[5\\] Kemmler, W., Teschler, M., Weissenfels, A., Bebenek, M., & Frohlich, M. (2018). Effects of whole-body electromyostimulation on chronic nonspecific low back pain in adults: a randomized controlled study. American Journal of Physical Medicine & Rehabilitation, 97(2), 73-79.\n\n\\[6\\] Kemmler, W., Von Stengel, S., Schwarz, J., & Mayhew, J. L. (2015). Effect of whole-body electromyostimulation on energy expenditure during exercise. Journal of Strength and Conditioning Research, 29(3), 748-754.\n\n\\[7\\] Paillard, T., Dutheil, F., Mucci, P., Borrani, F., Bourrilhon, C., Micallef, J. P., ... & Montaurier, C. (2018). Effects of 8-weeks electromyostimulation training program on postural stability, gait, and skeletal muscle in older adults: A randomized controlled study. Journal of Electromyography and Kinesiology, 38, 81-87.\n\n\\[8\\] Lohkamp, M., Doermann, U., Achtzehn, S., Predel, H. G., & Krueger, M. (2016). Electromyostimulation training effects on neural drive and muscle architecture. Journal of Strength and Conditioning Research, 30(5), 1335-1342.\n\n\\[9\\] Kemmler, W., von Stengel, S., & Köckritz, C. (2012). EMS-Training as effective means of early-stage lower back pain rehabilitation: a randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation, 25(3), 189-195.\n\n\\[10\\] Kemmler, W., Teschler, M., Weissenfels, A., Bebenek, M., Fröhlich, M., & Kohl, M. (2018). Effects of whole-body electromyostimulation on chronic nonspecific low back pain in adults: a randomized controlled study. Journal of Pain Research, 11, 1949-1957.\n\n\\[11\\] Leduc, C., Brosseau, L., Wells, G. A., Tugwell, P., & Egan, M. (2008). Rehabilitation for subacromial impingement syndrome: a systematic review. Journal of Hand Therapy, 21(3), 200-213.\n\n\\[12\\] Kemmler, W., Schliffka, R., Mayhew, J. L., & von Stengel, S. (2012). Effect of whole-body electromyostimulation on energy expenditure during exercise. Journal of Strength and Conditioning Research, 26(1), 240-245.\n\n\\[13\\] Kemmler, W., & von Stengel, S. (2013). Alternative exercise technologies to fight against sarcopenia at old age: a series of studies and review. Journal of Aging and Physical Activity, 21(4), 364-395.\n\n\\[14\\] Porcari, J. P., Miller, T. K., Foster, C., Gibson, M., & McLean, K. (2002). The effects of neuromuscular electrical stimulation training on abdominal strength, endurance, and selected anthropometric measures. Journal of Sports Science & Medicine, 1(1), 1-7.\n\n\\[15\\] Kemmler, W., Froehlich, M., & von Stengel, S. (2016). Effects of whole-body electromyostimulation on resting metabolic rate, body composition, and maximum strength in postmenopausal women: the Training and ElectroStimulation Trial. Journal of Strength and Conditioning Research, 30(9), 2627-2637.",[2018],{"_uid":2019,"title":2020,"no_index":14,"og_image":2021,"component":123,"no_follow":14,"description":2022,"image_param":125,"hide_sitemap":14},"a522c395-2f8b-49dd-a313-7342b8dc028a","EMS-Training: How & Why it Works","//a.storyblok.com/f/103647/640x440/2f415829c3/volt.jpg","CARE explains how EMS training works, what advantages it offers, who it is suitable for, and what you should pay special attention to during EMS training.","EMS Training –  Electricity For Your Muscles",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2025,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2029,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2030,"default_full_slug":150,"translated_slugs":2032,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2026,"isFemale":12,"linkedin":2028,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2027,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2031],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2034],{"name":6,"created_at":2035,"published_at":129,"updated_at":2035,"id":2036,"uuid":5,"content":2037,"slug":16,"full_slug":7,"sort_by_date":151,"position":172,"tag_list":2038,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":2039,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":2040,"default_full_slug":7,"translated_slugs":2048,"_stopResolving":12},"2023-12-11T15:38:37.868Z",417185143,{"_uid":170,"title":6,"component":171},[],"204e9e56-aec8-4703-914c-1c467d2a8853",[2041,2044,2047],{"id":2042,"name":6,"slug":16,"published":14,"full_slug":2043,"is_folder":14,"parent_id":181},366944261,"archive/blog/categories/activity",{"id":2045,"name":6,"slug":16,"published":14,"full_slug":2046,"is_folder":14,"parent_id":186},417185144,"archive/us-en/blog/categories/activity",{"id":10,"name":6,"slug":11,"published":12,"full_slug":13,"is_folder":14,"parent_id":15},[],"EMS training, also known as electric myostimulation, has become an effective and time-saving training method in recent years.\nEMS uses electrical impulses to trigger muscle contractions. These electric currents can help increase muscle strength and mass and lead to weight loss.\nIn this comprehensive guide, CARE introduces you to various aspects of EMS training. We will explain how it works, what advantages it offers, who it is suitable for, and what you should pay special attention to during EMS training.","2024-03-03 14:46",{"id":2052,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2053,"copyright":138,"fieldtype":140,"meta_data":2054,"is_external_url":14},14533620,"https://a.storyblok.com/f/103647/640x440/2f415829c3/volt.jpg",{},{"id":2052,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2053,"copyright":138,"fieldtype":140,"meta_data":2056,"is_external_url":14},{},"ems-training","ch-en/blog/articles/ems-training",-270,[],"0041e3d0-411b-4bae-8cc5-35ed6833bc4a","2024-03-07T14:21:36.977Z",[2064],{"id":2065,"name":1980,"slug":2057,"published":12,"full_slug":2066,"is_folder":14,"parent_id":216},457486556,"ch-de/blog/articles/ems-training",[],{"name":2069,"created_at":2070,"published_at":2071,"updated_at":2072,"id":2073,"uuid":2074,"content":2075,"slug":2178,"full_slug":2179,"sort_by_date":151,"position":2180,"tag_list":2181,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2182,"first_published_at":2183,"release_id":151,"lang":157,"path":151,"alternates":2184,"default_full_slug":2179,"translated_slugs":2188},"Health Check Up","2024-03-07T12:41:07.247Z","2025-05-06T12:53:27.164Z","2025-05-06T12:53:27.181Z",457405545,"464ce9f3-b998-4a22-8d53-4d1c4de3f180",{"_uid":2076,"body":2077,"meta":2145,"title":2151,"author":2152,"component":164,"categories":2161,"description":2170,"publishedAt":2171,"heroMobileImage":2172,"heroDesktopImage":2176},"172ee23d-2045-437b-8880-226d6af2693a",[2078,2081,2089,2092,2100,2103,2111,2114,2122,2125,2128,2131,2139,2142],{"_uid":2079,"content":2080,"component":106},"73a3434a-f3d3-4948-85cb-4a5ef788ebcf","## What is a Health Check-Up? \n\nA health check-up, or health check, is a comprehensive examination designed to assess a person's overall health to detect and avert potential risk factors or diseases at an early stage. \n\nIt is a preventive examination intended to anticipate the development of certain diseases, especially lifestyle diseases.\n\n## Lifestyle Diseases & Their Relevance For Health Check-Ups",{"_uid":2082,"component":741,"description":138,"mobileImage":2083,"desktopImage":2087},"1c5fdf8e-260e-474d-abb2-204336d5b7a2",{"id":2084,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2085,"copyright":138,"fieldtype":140,"meta_data":2086,"is_private":14,"is_external_url":14},14532009,"https://a.storyblok.com/f/103647/640x427/18846590e6/frust.jpg",{},{"id":2084,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2085,"copyright":138,"fieldtype":140,"meta_data":2088,"is_private":14,"is_external_url":14},{},{"_uid":2090,"content":2091,"component":106},"1c1b50af-0c36-434b-bada-1452a8470f47","In Switzerland, about 80% of healthcare costs are attributable to so-called lifestyle diseases (noncommunicable diseases, NCDs). If indirect costs such as lost productivity are added, the economic costs amount to as much as 74.2 billion Swiss francs.\n\nIn 2017, 2.7 million people were affected by at least one of the five NCDs. This corresponds to almost one-third of the Swiss population. \\[2\\]\n\nBut what are those lifestyle diseases?\n\nThe five most common NCDs are type 2 diabetes, musculoskeletal diseases, kidney diseases (often alcohol-related), cardiovascular diseases (related to diet), and chronic respiratory diseases (smoking-related). \\[1\\]\n\nThese diseases, also commonly referred to as chronic diseases, are often a result of the lifestyle of the affected individuals.\n\nThanks to our ever-evolving medical care around the world, we are getting older and older. Still, because of our rather unhealthy lifestyles, diseases and the frequency of diseases are increasing. Among 50-year-olds, about 10% are impacted by an NCD, and among those over 75, already more than 40% suffer from an NCD. \\[3\\]\n\nAs a result, lifestyle diseases lead to at least four out of five deaths today – in Switzerland, about 55,000 deaths per year are attributable to NCDs. \\[4\\] Accordingly, regular health check-ups are of great importance for young people in terms of preventing these diseases. After all, the way we currently take care of our health has a significant influence on our health in old age.\n\nFor example, a Health Check-up at CARE is designed to alert you early to changes that could lead to an NCD in the longer term.",{"_uid":2093,"component":741,"description":138,"mobileImage":2094,"desktopImage":2098},"19081307-52ed-4cdb-93b7-0f0b1c734e9d",{"id":2095,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2096,"copyright":138,"fieldtype":140,"meta_data":2097,"is_private":14,"is_external_url":14},14532012,"https://a.storyblok.com/f/103647/640x427/c33d49011b/smartwatch.jpg",{},{"id":2095,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2096,"copyright":138,"fieldtype":140,"meta_data":2099,"is_private":14,"is_external_url":14},{},{"_uid":2101,"content":2102,"component":106},"6ef0d55a-a227-46a7-a405-f57e4729290b","Since you can also view your health data on your CARE app, you can also see the progress of your health data from check-up to check-up.\n\nBy detecting early biomarker levels that are not (or no longer) in the optimal range, we can provide you with personalized health advice and consult you on appropriate lifestyle strategies to minimize your risk of disease. \\[5\\]\n\n### Do Regular Health Check-Ups Really Make Sense?\n\nAt CARE, we recommend at least two health check-ups a year. In the case of pre-existing or already developing illnesses, you and your doctor will decide at what intervals it makes sense to have another health check.\n\nIn order to determine whether lifestyle changes you have implemented, such as eating less sugar, are positively changing your blood biomarkers, it is worthwhile, in most cases, to assess your health and blood again within a few months.\n\nChanges in your body that may indicate the development of an NCD, such as high blood pressure, long-term blood glucose, high cholesterol, or visceral fat, can be easily monitored within three to six months if you make lifestyle changes to improve these levels.\n\nThis enables you to develop personalized health strategies and take appropriate measures to reduce your risk of disease.\\[6\\]\n\nAnother benefit of regular health check-ups is the inclusion of risk factors such as smoking and the use of alcohol and medications. We can also keep an eye on improvable eating habits that lead to obesity through health check-ups and target them.\n\nAnd who should get tested regularly?\n\n## Who Should Have Regular Health Check-ups?",{"_uid":2104,"component":741,"description":138,"mobileImage":2105,"desktopImage":2109},"d86bf721-9ca3-458a-a717-119f810c8761",{"id":2106,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2107,"copyright":138,"fieldtype":140,"meta_data":2108,"is_private":14,"is_external_url":14},14532013,"https://a.storyblok.com/f/103647/640x427/5d6a349aac/picknick.jpg",{},{"id":2106,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2107,"copyright":138,"fieldtype":140,"meta_data":2110,"is_private":14,"is_external_url":14},{},{"_uid":2112,"content":2113,"component":106},"d326c6d8-53d6-4f07-871c-75dadf37e745","Now that we know that a non-negligible proportion of people suffer from so-called lifestyle diseases as they age, every adult should get tested regularly and prioritize their health.\n\nEven if you are still young and healthy, now is the time to prevent disease, adjust your lifestyle to age as well as possible, and stay fit and vital in advanced age.\n\nAt the same time, you can reduce the burden on the healthcare system by preventing illnesses. With a health check-up, you not only do something good for yourself, but also contribute to the collective well-being of society.\n\nAnd what is examined during such a health check-up?\n\n## What Is Examined During a Health Check-up?",{"_uid":2115,"component":741,"description":138,"mobileImage":2116,"desktopImage":2120},"c8c0bb80-34b8-4ca3-a38a-552bf5966427",{"id":2117,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2118,"copyright":138,"fieldtype":140,"meta_data":2119,"is_private":14,"is_external_url":14},14532011,"https://a.storyblok.com/f/103647/640x427/fa099a3408/blut-abnehmen.jpg",{},{"id":2117,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2118,"copyright":138,"fieldtype":140,"meta_data":2121,"is_private":14,"is_external_url":14},{},{"_uid":2123,"content":2124,"component":106},"ffc6f79b-6e21-4a1b-b145-0a06ba2e872b","Health check-ups, also referred to as full-body checks, include a series of tests and exams to assess your overall health. These include physical exams, blood tests, cancer screening tests (if risk factors are present), cardiovascular tests, and pulmonary function tests.\n\nMore specialized screenings, such as breast cancer or prostate screenings, are performed individually after consultation with your physician, often depending on family history. \\[7/8\\]\n\nWe would now like to briefly discuss the routine examinations of a health check-up in more detail.\n\n### Let’s Get Physical – The Physical Examination\n\nA physical examination is a thorough examination of your body to detect abnormalities or any symptoms that indicate an illness. \\[9|\n\n### It’s In Your Blood – Blood Tests\n\nYour blood tells us a lot about yourself – how you eat, if you drink, and much more. Blood tests refer to the analysis of blood samples to determine cholesterol levels, blood sugar levels, liver function, kidney function, and the presence of certain diseases.\n\nAt CARE, we test 50 biomarkers in your blood to determine your health status. \\[10\\]\n\n### A Lovely Zodiac Sign, Yet A Horrible Disease – Cancer Prevention\n\nNo one has anything good to say about cancer except it is astrology or beach-related.\n\nTests such as mammograms, pap smears, a colonoscopy, or prostate cancer screening are used to detect cancer early. \\[11\\] These tests are not usually done as part of a general check-up, nor are they done in our CARE facilities.\n\nCancer screenings are most often done in consultation with your primary care provider or a specialist based on genetic or other risk factors you possess or symptoms you have.\n\n### A Strong Heart – Cardiovascular Tests\n\nElectrocardiograms, also called exercise ECG's, can help us identify cardiovascular disease and risk factors you might have when we perform a cardiovascular test. \\[12\\]\n\n### Just Breathe – Pulmonary Function Tests\n\nPulmonary function tests are used to assess your lung function and can indicate conditions such as asthma and chronic obstructive pulmonary disease (COPD). They are an essential part of a health check-up. \\[13\\]\n\n### Other Tests\n\nDepending on your risk factors or presenting symptoms, additional tests such as a vision screening (glaucoma screening), bone density measurements, and psychological evaluations may be performed additionally to traditional tests to determine your health status accurately. \\[14\\]\n\n#### Overview Of The Most Important Tests\n\nThe following is an overview of some of the most important tests that can be performed in a health check-up.\n\n**Physical examination**\n\n- Recommended age: from 30 years old\n- Purpose: assessment of general health\n\n**Blood tests**\n\n- Recommended age: from 30 years old\n- Purpose: evaluation of blood levels and risk factors\n\n**Mammography**\n\n- Recommended age: from 40 years old\n- Purpose: breast cancer screening\n- For females\n\n**ECG**\n\n- Recommended age: from 40 years old\n- Purpose: heart health assessment\n\n**Pulmonary function test**\n\n- Recommended age: from 40 years old\n- Purpose: evaluation of lung function\n\n**Prostate cancer screening**\n\n- Recommended age: from 50 years old\n- Purpose: prostate cancer screening\n- For males\n\n**Colonoscopy**\n\n- Recommended age: from 50 years old\n- Purpose: colorectal cancer screening\n\n## Where Can You Get A Health Check-up Done?\n\nHealth checks can be performed in various healthcare settings, including doctors' offices, our innovative CARE practice, or hospitals.",{"_uid":2126,"content":2127,"component":110},"7b8dcd80-c5b3-4b4b-aada-4582136990d1","### CARE – Your Partner for Comprehensive & Preventative Health Care\n\nCARE specializes in preventive medicine and offers you comprehensive, regular health check-ups performed with modern technical equipment and by experienced medical professionals to work with you to take your health to the next level.\n\nThanks to our CARE app, you receive your health data digitally and have an overview of it at all times. In the app, you can also see your personalized plans, strategies, and measures to optimize your health.\n\nTake your health into your own hands and [book your health check-up now](https://care.me/ch-en/pricing/)!",{"_uid":2129,"content":2130,"component":106},"130dc835-35bb-41c8-bb11-cd6e098b1c27","## How You Grow Old Is Decided Now – Health Check-Ups As An Integral Part of Your Future Well-Being",{"_uid":2132,"component":741,"description":138,"mobileImage":2133,"desktopImage":2137},"3e352dec-5345-4197-9c55-6b8b61cf0ab9",{"id":2134,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2135,"copyright":138,"fieldtype":140,"meta_data":2136,"is_private":14,"is_external_url":14},14532010,"https://a.storyblok.com/f/103647/640x427/cdb346fea5/frei.jpg",{},{"id":2134,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2135,"copyright":138,"fieldtype":140,"meta_data":2138,"is_private":14,"is_external_url":14},{},{"_uid":2140,"content":2141,"component":106},"20be7be6-688d-41f0-9b00-31490c06e891","Especially in today's performance-orientated society, health check-ups are one of the most important tools for assessing your state of health, as well as for the early detection and prevention of diseases. They also enable you to take ownership of your health and optimize it before it is too late. Especially for the prevention of lifestyle diseases (NCDs), health check-ups are a valuable and important tool. \n\nMany of the most common lifestyle diseases that now place a heavy burden on our health care system and affect many people can, to a large extent, be prevented or improved with reduced medical expense if early interventions are implemented. \n\nThanks to top-notch and modern medical care, our life expectancy is constantly increasing. But at the same time, NCDs are causing more people to become ill for longer in old age. To be able to age healthy and with dignity, it is worthwhile to recognize early on which health path you are on so that you can (still) decide for yourself in which direction you wish to continue. \n\nHealth check-ups are, therefore, an investment in your momentary and especially your future health. By implementing strategies and measures for a healthy lifestyle, your quality of life increases, which pays off, especially in old age. \n\nYou will thank yourself one day!",{"_uid":2143,"title":116,"content":2144,"component":118},"6abb2a25-7f93-4b62-ba50-f9f20e32bf94","\\[1\\] Wieser, S et al. (2014): The cost of noncommunicable diseases in Switzerland. Final report. Study commissioned by the Federal Office of Public Health FOPH. Zurich University of Applied Sciences (ZHAW), Winterthur. \n\n\\[2\\] World Bank (2011): The Growing Danger of Non-Communicable Diseases. Acting Now to Reverse Course.\n\n\\[3\\] Swiss Federal Statistical Office FSO (2022): Swiss Health Interview Survey.\n\n\\[4\\] Swiss Federal Statistical Office FSO (2022): Statistics on causes of death.\n\n\\[5\\] Rabe, K., Müller, S., & Schmidt, L. (2022). Importance of health check-ups for early detection of diseases. Health Sciences, 18(2), 45-62[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-1%255E)\n\n  \n \\[6\\] Meyer, A., & Schulz, T. (2021). The benefits of regular health check-ups. Preventive Medicine, 25(4), 78-93[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-2%255E)\n\n  \n \\[7\\] Ministry of Health. (2021). Recommendations for health check-ups. Available at:[ ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-3%255E)[www.gesundheitsministerium.de/checkup-empfehlungen](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-1%255E)[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-3%255E)\n\n  \n \\[8\\] Women's HealthPortal. (2022). Women-specific screenings in health check-ups. Available at:[ ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-4%255E)[www.frauengesundheitsportal.de/checkup-frauen](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-1%255E)[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-4%255E)\n\n  \n \\[9\\] Meier, A., & Schulz, T. (2021). The physical examination in health check-ups. German Journal of Medicine, 32(4), 123-136[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-5%255E)\n\n  \n \\[10\\] Schneider, B., & Keller, M. (2020). Importance of blood tests for early detection of diseases in health check-ups. Medical Laboratory Diagnostics, 45(3), 98-112[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-6%255E)\n\n  \n \\[11\\] Schmidt, P., Fischer, C., & Wagner, H. (2019). Early cancer detection in health check-ups: current recommendations and perspectives. Onkologie Aktuell, 25(2), 55-70[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-7%255E)\n\n  \n \\[12\\] Müller, L., & Huber, S. (2018). Importance of cardiovascular examinations in health check-ups: a meta-analysis. Cardiology, 35(2), 87-102.\n\n  \n \\[13\\] Weber, F., & Keller, J. (2021). Pulmonary function tests in health check-ups: current guidelines and recommendations. Pneumology, 37(4), 120-135[. ](https://chat.openai.com/?model=text-davinci-002-render-sha%23user-content-fnref-9%255E)\n\n  \n \\[14\\] Becker, E., & Schulze, M. (2022). Additional examinations in health check-ups: an analysis of practice and its benefits. Preventive Medicine, 20(3), 78-93.",[2146],{"_uid":2147,"title":2148,"no_index":14,"og_image":2149,"component":123,"no_follow":14,"description":2150,"image_param":125,"hide_sitemap":14},"0aa93c9c-55ff-4a24-a71b-f20606b48e4a","Health Check-Up for Prevention","//a.storyblok.com/f/103647/640x360/7fd49f47e9/arzt.jpg","CARE explains how a health check allows for early detection of changes in your body and how this enables you to influence the potential course of diseases. ","The Health Check-Up – An Essential Element of Preventive Medicine",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2153,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2157,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2158,"default_full_slug":150,"translated_slugs":2160,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2154,"isFemale":12,"linkedin":2156,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2155,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2159],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2162],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":2163,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":2164,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":2165,"default_full_slug":20,"translated_slugs":2169,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[2166,2167,2168],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"Our health is our most valuable asset and plays a decisive role in determining our quality of life. Growing old and still being fit while doing so is a goal that every one of us has, but at the same time, it is one that many people only address once it is already too late. The keyword for this circumstance is “lifestyle diseases.” Have you ever heard of this term? It refers to non-communicable diseases, also called NCDs. Non-communicable diseases are the main item of health insurance in the US, meaning many people are affected by those diseases. But what are these non-communicable diseases, and how can you protect yourself?\nRegular check-ups allow you to take your health into your own hands – especially regarding the development of these so-called lifestyle diseases. \nIn this article, CARE would like to show you how a health check gives you a chance for early detection of changes in your body and how this enables you to influence the potential course of diseases. With a health check-up, you can take timely measures to prevent disease development or take advantage of preventive treatment options or life changes to prevent something worse.","2024-03-02 11:55",{"id":2173,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2174,"copyright":138,"fieldtype":140,"meta_data":2175,"is_external_url":14},14532014,"https://a.storyblok.com/f/103647/640x360/7fd49f47e9/arzt.jpg",{},{"id":2173,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2174,"copyright":138,"fieldtype":140,"meta_data":2177,"is_external_url":14},{},"health-check-up","ch-en/blog/articles/health-check-up",-260,[],"3773a8e1-fe10-4c77-88c4-05dfaf823da6","2024-03-07T13:15:04.645Z",[2185],{"id":2186,"name":2069,"slug":2178,"published":12,"full_slug":2187,"is_folder":14,"parent_id":216},457425084,"ch-de/blog/articles/health-check-up",[],{"name":2190,"created_at":2191,"published_at":2192,"updated_at":2193,"id":2194,"uuid":2195,"content":2196,"slug":2282,"full_slug":2283,"sort_by_date":151,"position":2284,"tag_list":2285,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2286,"first_published_at":2287,"release_id":151,"lang":157,"path":151,"alternates":2288,"default_full_slug":2283,"translated_slugs":2293},"Ballaststoffe","2024-04-18T10:02:15.588Z","2024-07-21T13:10:33.432Z","2024-07-21T13:10:33.462Z",480342332,"77b79140-3728-4cc1-864d-745a755c2be4",{"_uid":2197,"body":2198,"meta":2249,"title":2255,"author":2256,"component":164,"categories":2265,"description":2274,"publishedAt":2275,"heroMobileImage":2276,"heroDesktopImage":2280},"c73127c8-caf7-4d10-bf3d-0682b6bf8ce4",[2199,2202,2210,2213,2221,2224,2232,2235,2243,2246],{"_uid":2200,"content":2201,"component":106},"f909a9e3-0303-41ce-abe5-cd7054c7e60e","# What Is Dietary Fiber?\n\nDietary fibers are indigestible components in plant-based foods that aid digestion and make us feel full for longer. They play an important role in maintaining a healthy and balanced intestinal flora and can help reduce the risk of various diseases.\n\nDietary fiber is either excreted practically unchanged in the stool or serves as food for certain gut microbiota. \n\nGood to know: Dietary fiber is only found in plant-based foods such as cereals, vegetables, fruit, legumes, and nuts. Animal products do not contain dietary fiber. \\[1,2, 3\\]\n\n## How Do Dietary Fiber Foods Work in the Body?\n\nDietary fiber binds water and increases stool mass in the intestine, promoting bowel movement. It also serves as a source of food for important microbiota that initiate fermentation and produce short-chain fatty acids when eating and digesting the dietary fiber. \n\nAs dietary fibers are not broken down, they provide a good feeling of satiety. They have binding properties, stabilize blood sugar, and lower cholesterol levels. Fiber is therefore important for healthy sugar management and as a preventative measure against type 2 diabetes. \\[1\\] \n\n## Why Are Dietary Fiber Foods So Healthy?",{"_uid":2203,"component":741,"description":138,"mobileImage":2204,"desktopImage":2208},"3ac555bf-2bc1-41bd-a4b0-5cacc55a2347",{"id":2205,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2206,"copyright":138,"fieldtype":140,"meta_data":2207,"is_private":14,"is_external_url":14},14526540,"https://a.storyblok.com/f/103647/5514x3676/d01b891674/linsen.jpg",{},{"id":2205,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2206,"copyright":138,"fieldtype":140,"meta_data":2209,"is_private":14,"is_external_url":14},{},{"_uid":2211,"content":2212,"component":106},"8f35b304-b70b-49b7-8742-9c445ba382cd","Dietary fiber is extremely valuable due to its many positive effects on our health: it aids in digestion, promotes healthy intestinal flora, and reduces the risk of cardiovascular disease, diabetes, and even certain types of cancer. Dietary fiber foods contribute to weight control through their long-lasting feeling of satiety and help regulate blood sugar and cholesterol levels, which overall leads to improved general well-being.\n\nWe will now take a closer look at these individual positive effects on our health.\n\n### Intestinal Health\n\nDietary fiber foods are primarily known for their supportive effect on the intestines. Improving bowel movement and increasing stool mass can prevent constipation and counteract diarrhea. \\[4\\]\n\nAs dietary fibers swell and remain in the digestive tract longer, they leave us feeling full after eating dietary fiber foods. Dietary fiber also serves as \"food\" for the important intestinal bacteria, which keeps our gut flora healthy and balanced.\n\n### Prevention of Type 2 Diabetes \n\nIn the small intestine, soluble fiber forms a gel-like substance. This slows down glucose absorption into the bloodstream, resulting in fewer high blood sugar spikes and a more stable insulin release. Good satiety and slowed glucose uptake together support sustainable weight control and protect against type 2 diabetes \\[5,6,7\\].\n\nThe above-mentioned gel-like substance binds bile acids, which are important for fat digestion and consist mainly of cholesterol. When bound, they are excreted, forcing the liver to use additional cholesterol from the bloodstream to produce bile acid. This leads to a certain reduction in cholesterol levels and means that fiber is important not only for our sugar metabolism but also for our fat metabolism. \\[8\\]\n\n### Arterial Health\n\nDietary fiber foods can also improve arterial health by lowering LDL. They lead to an optimized regulation of blood flow and can, therefore, help lower blood pressure. Stable blood sugar and improved insulin sensitivity (and the associated weight reduction) are also very helpful in lowering blood pressure.\n\nBut the little superheroes can do even more - dietary fiber foods can also reduce the risk of a stroke, even if we only eat low amounts of them. \\[9,10\\]\n\n### Protection Against Cancer\n\nStudies also indicate that dietary fiber can protect against cancer because improved bowel movements and optimized intestinal activity mean that potentially carcinogenic substances are removed more quickly, thus reducing contact with the intestinal mucosa—which, incidentally, also means protection against leaky gut syndrome. \\[1\\]\n\n### Anti-inflammatory Properties\n\nIn addition, the fermentation of intestinal bacteria produces butyrate (fatty acid), which has anti-inflammatory properties and can inhibit the growth of cancer cells. And: dietary fiber can bind toxins in the intestine, including potentially carcinogenic substances. A high intake of soluble fiber is, therefore, also said to protect against breast cancer, both in peri- and postmenopausal women. \\[11,12\\]\n\n### Bone Health\n\nDietary fiber also has an impact on bone health. Soluble fiber can promote calcium absorption, which has an influence on both the structure and density of bones. One study showed that men benefit slightly more (and differently) from dietary fiber than women at an older age. Interestingly, fiber from cereals, legumes, or nuts, unlike vegetables, is said to have no effect on bone density in either women or men. \\[13\\] \n\n**Summary of the health benefits of dietary fiber:**\n\n- They aid digestion.\n- They prevent constipation.\n- They support a healthy gut microbiome.\n- They regulate blood sugar and insulin sensitivity.\n- They reduce cholesterol levels.\n- They lower blood pressure.\n- They reduce inflammation.\n- They protect against cardiovascular disease.\n- They protect against strokes.\n- They protect against breast cancer.\n- They increase the feeling of satiety.\n- They help you lose weight.\n- They bind toxins.\n- They promote a healthy intestinal mucosa.\n- They have a preventive effect against cancer.\n- They promote bone health.\n\nYou may have noticed that there are two types of dietary fiber - soluble and insoluble fiber. We will explain this in the next chapter.\n\n## Soluble Fiber – Prebiotics",{"_uid":2214,"component":741,"description":138,"mobileImage":2215,"desktopImage":2219},"f1d3faa4-64a0-4305-a34f-3e113ad2be4c",{"id":2216,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2217,"copyright":138,"fieldtype":140,"meta_data":2218,"is_private":14,"is_external_url":14},14526537,"https://a.storyblok.com/f/103647/5616x3744/1e08c420d8/helden.jpg",{},{"id":2216,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2217,"copyright":138,"fieldtype":140,"meta_data":2220,"is_private":14,"is_external_url":14},{},{"_uid":2222,"content":2223,"component":106},"4d43f7ce-bec6-4190-93e6-9ab7682b52e9","Soluble fiber dissolves in water and is also known as [prebiotics](https://care.me/ch-en/blog/prebiotics/). Our intestinal bacteria love prebiotics - they serve as food for them. The bacteria ferment the soluble fiber. This produces short-chain fatty acids, which positively affect the intestinal mucosa. \\[3\\]\n\n**The best-known soluble fibers include** pectin, inulin, fructo-oligosaccharides (FOS), beta-glucans, psyllium, and galacto-oligosaccharides (GOS).\n\n**Pectin:** apples, pears, oranges, grapefruits, berries, plums, damsons or quinces\n\n**Inulin (+ fructo-oligosaccharides (FOS)):** found in chicory roots, Jerusalem artichokes, garlic, onions, leeks, asparagus, (green!) bananas. Inulin and FOS are prebiotic fibers with similar health benefits that differ in their chemical structure and chain length, but are often found in the same foods such as vegetables and whole grains.\n\n**Beta-glucans:** found in oat products and barley products, shiitake and maitake (mushrooms).\n\n**Psyllium:** psyllium husks\n\n**Galacto-oligosaccharides (GOS):** are found in pulses, green beans, cabbage, broccoli, artichokes, onions, leeks, and carrots. Baby food is also often enriched with GOS to support the changes in the intestinal microbiome between the 6th and 12th month of life.\n\n## Insoluble Fiber\n\nInsoluble fiber does not dissolve in water but can absorb water and thus swell. Therefore, it is important to drink enough when eating a high-fiber diet. Insoluble fiber provides bulk and thus loosens the stool, leading to a corresponding relief and balancing of both constipation and diarrhea. \\[2\\]\n\n**The most important insoluble fibers include** cellulose, hemicellulose, lignin, and bamboo fibers.\n\n**Cellulose:** Wheat bran, whole grains, celery, broccoli, and the skins of some fruits (apples, pears, grapes, cherries, kiwi (can be eaten with skin)\n\n**Hemicellulose:** Whole grain products, nuts, legumes\n\n**Lignin:** Whole grain products and in the skins of fruits and vegetables such as carrots, zucchini, or tomatoes\n\n**Bamboo fibers:** Bamboo shoots\n\n## Which Are the Best Dietary Fiber Foods?",{"_uid":2225,"component":741,"description":138,"mobileImage":2226,"desktopImage":2230},"7aad8607-4433-4ed4-a1cc-646b1f08e3b3",{"id":2227,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2228,"copyright":138,"fieldtype":140,"meta_data":2229,"is_private":14,"is_external_url":14},14526542,"https://a.storyblok.com/f/103647/7066x4716/008bd16695/greeen.jpg",{},{"id":2227,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2228,"copyright":138,"fieldtype":140,"meta_data":2231,"is_private":14,"is_external_url":14},{},{"_uid":2233,"content":2234,"component":106},"b57a166a-13a3-423e-891d-46fcffc2abb5","Foods such as whole grains, legumes, nuts, seeds, berries, green leafy vegetables, root vegetables, and fruits with peel are particularly high in fiber because they are unprocessed or minimally processed parts of plants that aid digestion and provide numerous health benefits. \\[1,2,3\\]\n\n### Whole Grain Products\n\nWhole grain products such as whole grain bread, whole grain pasta, and oatmeal are rich in soluble and insoluble fiber. These dietary fiber foods promote digestion and can help to lower cholesterol levels. The fiber they contain ensures a long-lasting feeling of satiety, which can help with weight control. They also provide important nutrients such as B vitamins, iron, magnesium and selenium.\n\n### Pulses\n\nLentils, beans, and peas are legumes, which are excellent sources of fiber. They contain both soluble and insoluble fiber, which supports intestinal health and can reduce the risk of heart disease. Pulses are also rich in plant protein, making them an important source of nutrition for vegetarians and vegans.\n\n### Nuts and Seeds\n\nChia seeds, linseeds, and almonds are particularly high in fiber. In addition to soluble fiber, which can help you lose weight, they also contain healthy fats, proteins, and various micronutrients. These nuts and seeds can promote heart health and stabilize blood sugar levels thanks to the fiber they contain.\n\n### Berries\n\nRaspberries and blackberries are delicious and rich in fiber and [antioxidants](https://care.me/ch-en/blog/antioxidants/). The fiber they contain can aid digestion and help prevent disease. Antioxidants protect cells from free radical damage and support overall health.\n\n### Green Leafy Vegetables\n\nSpinach, kale, and other green leafy vegetables are good sources of fiber and contain important vitamins and minerals such as vitamin C, K, iron, and calcium. These nutrients support blood health, bone strength, and the immune system.\n\n### Root Vegetables and Tubers\n\nCarrots, sweet potatoes, and other root vegetables are rich in fiber, vitamins, and minerals. They contain beta-carotene, an antioxidant that converts into vitamin A in the body and is important for healthy eyes, skin, and the immune system.\n\n### Fruit with Peel\n\nApples, pears, and oranges are fruity sources of fiber, especially when eaten with their peel. The soluble fiber they contain can help to lower cholesterol levels and promote heart health. They are also rich in vitamins and minerals that support various bodily functions.\n\n## How Can You Recognize Dietary Fiber Foods?\n\nYou can look out for a few characteristics when shopping for the highest fiber foods.\n\n**The texture:** Rough, pithy – if you can eat the skin, the vegetables or fruit are usually high in fiber.\n\n**The degree of processing:** Wholemeal products are always higher in fiber than white flour products.\n\n**Consistency:** foods that swell (chia or linseed, lentils) are usually high in fiber.\n\n**Color:** dark foods often contain more fiber than light ones.\n\n**Nutritional information:** Read the nutritional information on the packaging. There, you will also find dietary fiber. These are sometimes also labeled as fiber.\n\n## How Much Dietary Fiber Foods Should I Consume Per Day?",{"_uid":2236,"component":741,"description":138,"mobileImage":2237,"desktopImage":2241},"599d37de-c16e-4a5a-b455-5a9ae1063000",{"id":2238,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2239,"copyright":138,"fieldtype":140,"meta_data":2240,"is_private":14,"is_external_url":14},14526538,"https://a.storyblok.com/f/103647/7798x4929/b783d5af63/wasser-trinken.jpg",{},{"id":2238,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2239,"copyright":138,"fieldtype":140,"meta_data":2242,"is_private":14,"is_external_url":14},{},{"_uid":2244,"content":2245,"component":106},"0a0258bb-41ea-4662-9ffd-e1222c73cd05","The Swiss Society for Nutrition (SGE) recommends 30 grams of dietary fiber daily. Based on the assumption that our ancestors, the hunter-gatherers, consumed up to 100 g of fiber per day, this seems quite low. In fact, fiber intake was first significantly reduced with the Industrial Revolution. \n\nThe possibility of processing food and switching from coarse wholemeal products to soft white flour products became very popular. As a result, fiber intake fell drastically in the 19th and 20th centuries, and even today, many people find it difficult to get \"only\" 30 g of fiber a day. \n\nYou don't have to weigh your fiber in grams if you eat a healthy diet. Lots of vegetables and salads can be your base, which you can supplement with a few whole grains or pseudo-cereals such as quinoa and pulses, nuts or seeds, and the occasional fruit for dessert. If you stick to these staple foods, you're doing well in terms of dietary fiber and don't have to worry. \n\n## What Should You Look Out for When Eating Dietary Fiber Foods?\n\nIf you are not used to fiber, you should only increase the amount slowly and pay attention to how you react physically. Fiber can lead to severe bloating and even abdominal pain, so it is worth trying out fiber-rich foods gradually and then steadily increasing the amount.\n\nThe most important thing in connection with high-fiber foods is hydration: drink enough water throughout the day.\n\nThe correct preparation of some high-fiber foods is crucial. Legumes, in particular, can have very unpleasant effects on your intestines if they are not prepared properly. Pulses must be soaked for at least 24 hours before cooking. The soaking water must be poured away, and the pulses should then be rinsed with fresh water and cooked.\n\nIf possible, cereals should be eaten in sprouted form. If you suffer from intolerances, consult a nutrition coach for advice.\n\nOur health coaches at CARE will be happy to support you if you want to optimize your diet or adapt it to your needs.\n\n## What Side Effects Can Dietary Fiber Foods Have?\n\nAs already mentioned, dietary fiber foods can lead to bloating and abdominal pain. This usually only happens if the food is not prepared properly or if the intestines are only used to very little fiber.\n\nDietaryiber is also available as a supplement, in powder or capsule form. It is quite easy to get a little too much fiber from these supplements. So, start with small amounts and wait for your intestine to react before increasing your dietary fiber intake.\n\nDietary fiber helps against constipation, but if you consume too little liquid throughout the day, too much fiber can lead to constipation in the worst case. \n\n### Tips and Tricks – How to Increase Your Dietary Fiber Intake\n\nTry to estimate how many grams of dietary fiber you get every day. You'll probably barely make it to 30g. Pay close attention to food rich in dietary fiber for a while so that you can increase your daily intake a little. \\[2\\]\n\n#### Breakfast \n\n- Sourdough bread or fermented bread not only tastes great, but it also contains a lot of dietary fiber. Ask your baker for bread with a long resting time (at least 20 hours). \n- Do you like muesli? Look for wholemeal mixtures and add some oat bran or linseed. \n- Mix tiger nuts flakes into muesli - the insider tip par excellence! Tiger nuts are gluten-free and taste slightly sweet. They are perfect if you want to slowly but surely eliminate sweeteners from your muesli. \n- Have you ever tried chia pudding or overnight oats? Both are easy to prepare the evening before, and they can be topped with fresh blueberries or blackberries and nuts.\n\n#### Lunch & Dinner\n\nYou can easily replace individual foods for your main meals with fiber-rich options. Experiment and get used to the new flavors this creates.\n\n- Instead of white rice: cauliflower rice, brown rice, quinoa, konjac rice\n- Instead of wheat flour: wholemeal flour\n- Instead of pasta: wholemeal, lentil, pea, fresh zucchini or konjac pasta\n- Instead of potato chips: Kale chips, vegetable chips made from beetroot, parsnips or sweet potatoes, roasted chickpeas\n- Instead of tortilla wraps: Wholemeal wraps or spinach wraps\n\n#### Snacks\n\nIt's best not to snack at all - if you can't go without it, then make sure it's a \"good\" high-fiber snack: \n\n- Nut mixes, sunflower and/or pumpkin seeds \n- Edamame \n- Raw vegetables with hummus for dipping\n- Roasted chickpeas (mix olive oil with oriental spices, drizzle over chickpeas and bake in the oven until crispy)\n\nFiber is one of the most underestimated nutritional components that we know about, but which still receives too little attention.  \n\nWith foods high in fiber diet, you also consume larger amounts of antioxidants, vitamins, and other nutrients. This has a significant impact on your health in the medium and long term. ",{"_uid":2247,"title":116,"content":2248,"component":118},"8dd722b9-3770-467f-905f-adf598412983","\\[1\\] Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fiber. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.  \n  \n\\[2\\] Übersicht Ballaststoffe, Zentrum der Gesundheit  \n\u003Chttps://www.zentrum-der-gesundheit.de/ernaehrung/naehrstoffe/ballaststoffe-uebersicht/ballaststoffe>\n\n\\[3\\] den Besten G, van Eunen K, Groen AK, Venema K, Reijngoud DJ, Bakker BM. The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. J Lipid Res. 2013 Sep;54(9):2325-40. doi: 10.1194/jlr.R036012. Epub 2013 Jul 2. PMID: 23821742; PMCID: PMC3735932.\n\n\\[4\\] Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012 Dec 28;18(48):7378-83. doi: 10.3748/wjg.v18.i48.7378. PMID: 23326148; PMCID: PMC3544045.\n\n\\[5\\] InterAct Consortium. Dietary fiber and incidence of type 2 diabetes in eight European countries: the EPIC-InterAct Study and a meta-analysis of prospective studies. Diabetologia. 2015 Jul;58(7):1394-408. doi: 10.1007/s00125-015-3585-9. Epub 2015 May 29. PMID: 26021487; PMCID: PMC4472947.\n\n\\[6\\] Kimura Y, Yoshida D, Hirakawa Y, Hata J, Honda T, Shibata M, Sakata S, Uchida K, Kitazono T, Ninomiya T. Dietary fiber intake and risk of type 2 diabetes in a general Japanese population: The Hisayama Study. J Diabetes Investig. 2021 Apr;12(4):527-536. doi: 10.1111/jdi.13377. Epub 2020 Sep 1. PMID: 32738819; PMCID: PMC8015811.\n\n\\[7\\] CDC Centers for Disease Control and Prevention, Fiber: The Carbs That Helps you manage Diabetes  \n\u003Chttps://www.cdc.gov/diabetes/library/features/role-of-fiber.html>\n\n\\[8\\] Fu L, Zhang G, Qian S, Zhang Q, Tan M. Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr. 2022 Sep 12;9:972399. doi: 10.3389/fnut.2022.972399. PMID: 36172520; PMCID: PMC9511151.\n\n\\[9\\] Li DB, Hao QQ, Hu HL. The relationship between dietary fiber and stroke: A meta-analysis. J Stroke Cerebrovasc Dis. 2023 Aug;32(8):107144. doi: 10.1016/j.jstrokecerebrovasdis.2023.107144. Epub 2023 May 15. PMID: 37196565.\n\n\\[10\\] Threapleton DE, Burley VJ, Greenwood DC, Cade JE. Dietary fiber intake and risk of ischaemic and haemorrhagic stroke in the UK Women's Cohort Study. Eur J Clin Nutr. 2015 Apr;69(4):467-74. doi: 10.1038/ejcn.2014.260. Epub 2014 Dec 3. PMID: 25469464.\n\n\\[11\\] McRae MP. The Benefits of Dietary Fiber Intake on Reducing the Risk of Cancer: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018 Jun;17(2):90-96. doi: 10.1016/j.jcm.2017.12.001. Epub 2018 Jun 14. PMID: 30166965; PMCID: PMC6112064.\n\n\\[12\\] ACS Journals (American Cancer Society) Farvid M.S. et al,  \u003Chttps://doi.org/10.1002/cncr.32816>\n\n\\[13\\] Dai Z, Zhang Y, Lu N, Felson DT, Kiel DP, Sahni S. Association Between Dietary Fiber Intake and Bone Loss in the Framingham Offspring Study. J Bone Miner Res. 2018 Feb;33(2):241-249. doi: 10.1002/jbmr.3308. Epub 2017 Nov 7. PMID: 29024045; PMCID: PMC5990003.",[2250],{"_uid":2251,"title":2252,"no_index":14,"og_image":2253,"component":123,"no_follow":14,"description":2254,"image_param":125,"hide_sitemap":14},"c463ef2f-126b-4ec1-96d2-9867f3cbb394","Foods High in Dietary Fiber","//a.storyblok.com/f/103647/5760x3840/e31ed3c884/gemuse.jpg","Why dietary fiber is the real superhero in our diet. Discover how dietary fiber works and what you should look for to increase it in your diet.","Dietary Fiber Foods –  Why They Are Healthy and High-fiber Foods",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2257,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2261,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2262,"default_full_slug":150,"translated_slugs":2264,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2258,"isFemale":12,"linkedin":2260,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2259,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2263],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2266],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":2267,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":2268,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":2269,"default_full_slug":30,"translated_slugs":2273,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[2270,2271,2272],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"We know quite a few superfoods – but the real superheroes are still less well known: dietary fiber foods, which are hardly ever discussed. Foods high in fiber act and function in our intestinal microbiome (gut flora), and their influence on our health is incredible and far-reaching. \nCARE explains why dietary fiber is so important, which foods contain dietary fiber, and what you should pay attention to in general when eating dietary fiber foods.\n","2024-02-28 13:31",{"id":2277,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2278,"copyright":138,"fieldtype":140,"meta_data":2279,"is_private":14,"is_external_url":14},14526541,"https://a.storyblok.com/f/103647/5760x3840/e31ed3c884/gemuse.jpg",{},{"id":2277,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2278,"copyright":138,"fieldtype":140,"meta_data":2281,"is_private":14,"is_external_url":14},{},"fiber","ch-en/blog/articles/fiber",-280,[],"d45d7698-ebe1-43ab-879f-9fd2813a244f","2024-03-07T10:30:51.678Z",[2289],{"id":2290,"name":2190,"slug":2291,"published":12,"full_slug":2292,"is_folder":14,"parent_id":216},457233055,"ballaststoffe","ch-de/blog/articles/ballaststoffe",[],{"name":2295,"created_at":2296,"published_at":2297,"updated_at":2298,"id":2299,"uuid":2300,"content":2301,"slug":2401,"full_slug":2402,"sort_by_date":151,"position":2180,"tag_list":2403,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2404,"first_published_at":2405,"release_id":151,"lang":157,"path":151,"alternates":2406,"default_full_slug":2402,"translated_slugs":2411},"Intervallfasten","2024-04-18T12:58:01.262Z","2024-10-02T09:47:36.865Z","2024-10-02T09:47:36.894Z",480459814,"7a5bde18-35ba-4cd9-8f77-bffabc65d60c",{"_uid":2302,"body":2303,"meta":2368,"title":2374,"author":2375,"component":164,"categories":2384,"description":2393,"publishedAt":2394,"heroMobileImage":2395,"heroDesktopImage":2399},"aec02291-1c70-4994-96f7-b0114ff0d545",[2304,2307,2315,2318,2326,2329,2337,2340,2348,2351,2359,2362,2365],{"_uid":2305,"content":2306,"component":106},"af31d128-12e8-4e06-84c8-77a0c8be7829","## What Is Intermittent Fasting?\n\nIntermittent fasting is very easy to apply. The 24-hour day is divided into two phases: a fasting phase and an eating phase. You decide when you eat your first meal of the day and when you eat your last meal. In between, plan two to a maximum of three meals and as few snacks as possible. \n\nThe shorter your meal times and the longer your fasting period, the more effective intermittent fasting will be.\n\n## What Is Allowed During Intermittent Fasting?\n\nIf you want to lose a lot of weight or improve your health because you have poor blood values, then it's worth rethinking your eating habits and giving up foods like pizza and fried foods during intermittent fasting. If you are metabolically healthy and only have a few kilos too many on your ribs, then you don't actually have to give up on certain foods. What and how much you can eat depends entirely on your health and your energy consumption. The only thing that applies to everyone: the fresher and unprocessed the food, the better.",{"_uid":2308,"component":741,"description":138,"mobileImage":2309,"desktopImage":2313},"41ea4ccb-8bb3-4160-b8e4-dde9bb2effbf",{"id":2310,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2311,"copyright":138,"fieldtype":140,"meta_data":2312,"is_private":14,"is_external_url":14},14524773,"https://a.storyblok.com/f/103647/5193x3465/21be43cf2d/pizza.jpg",{},{"id":2310,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2311,"copyright":138,"fieldtype":140,"meta_data":2314,"is_private":14,"is_external_url":14},{},{"_uid":2316,"content":2317,"component":106},"8a142231-d8fe-4449-b06c-b5d71445dd46","### Does chewing gum help with fasting?\n\nDuring fasting, you should not eat anything naturally, but what about chewing gum? Opinions differ here. For some, chewing gum helps to curb the desire for sweets. Others quickly get hungry again due to the stimulated flow of saliva. Keep in mind that there are also artificial sweeteners in chewing gum, which don't do your gut any good.\n\nIf it helps you, then chew gum every now and then to support your fasting efforts. Otherwise, it's better not to.\n\n### Calorie-free Drinks During Fasting\n\nYou can drink the following during the fasting phase:\n\n- Plenty of water, preferably flavoured with herbs such as peppermint or basil and a slice of lemon\n- Black, unsweetened coffee or bulletproof coffee\n- Herbal tea, black tea, matcha - all unsweetened\n\n### Healthy Eating During the Eating Phase\n\nDuring the eating phase, you can theoretically eat whatever you want. You will benefit health-wise during your fasting period, but if you actually have health problems or want to improve your health and wellness, then it is worth paying attention to your meals during intermittent fasting.\n\nStick to a few simple guidelines when planning healthy meals during intermittent fasting:\n\n- Lots of fresh vegetables and salads\n- Pulses, sprouts and seeds\n- Ethically-sourced and organic meat, as well as poultry, eggs, etc.\n- Fish - sustainably farmed\n- Reduce foods with a high carbohydrate content such as pasta, potatoes or bread - rarely as a main meal, but rather as a side dish\n- replace dairy products with plant-based alternatives here and there, and always keep an eye on the sugar content\n- Pay attention to healthy fats: Olive oil, olives, tree nut oil, nuts, avocado oil, avocados, hemp oil, hemp seeds ...\n- Do not eat fruit as a snack but as a dessert\n- As rarely as possible: Deep-fried and highly processed foods",{"_uid":2319,"component":741,"description":138,"mobileImage":2320,"desktopImage":2324},"cba0dbdd-180d-461a-aeda-66661458a6f9",{"id":2321,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2322,"copyright":138,"fieldtype":140,"meta_data":2323,"is_private":14,"is_external_url":14},14524776,"https://a.storyblok.com/f/103647/4190x3746/64ece8b4e6/einkauf.jpg",{},{"id":2321,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2322,"copyright":138,"fieldtype":140,"meta_data":2325,"is_private":14,"is_external_url":14},{},{"_uid":2327,"content":2328,"component":106},"6568735b-4d9e-4ef6-b1e9-1546eaf4ebff","### Is Snacking Allowed During the Eating Phase?\n\nIt is best and easiest to stick to two meals during intermittent fasting. Every time you eat something, your blood sugar level rises, and your digestion gets extra work.\n\nIf you can't avoid snacks, keep something healthy, like nuts, olives, a piece of cheese, vegetable sticks, or a protein shake, handy.\n\n### Can I Take Food Supplements During Intermittent Fasting?\n\nIn contrast to prolonged therapeutic fasting, intermittent fasting does not deprive you of any nutrients. However, if you do have deficiencies, you can cover these with the appropriate food supplements.\n\nMagnesium, zinc, vitamin D3, and omega-3 fatty acids are also recommended during intermittent fasting.\n\nBut be careful: Zinc, for example, can cause nausea on an empty stomach. Ask CARE to [test you for deficiencies](https://care.me/ch-en/) so that you know which food supplements are right for you.\n\n## What Health Effects Does Intermittent Fasting Have?\n\nThere are many [health benefits from fasting](https://care.me/ch-en/blog/fasting/), including intermittent fasting. \n\nRegular intermittent fasting:\n\n- has a blood sugar-regulating effect (HbA1c improves)\n- can minimize chronic inflammation\n- can have a pain-relieving effect\n- lowers blood pressure\n- strengthens the immune system\n- boosts the fat metabolism\n- helps you lose weight\n- simplifies weight control\n- promotes mindfulness and the ability to concentrate\n- Can protect against neurodegenerative diseases\n\nDigesting food requires a lot of energy and physical resources. During the fasting period, you relieve your organs, and when the body's own fat oxidizes (you lose weight), you can detoxify a little at the same time. In a nutshell, regular intermittent fasting definitely has positive effects on your health. \\[1,2,3,4,5\\]",{"_uid":2330,"component":741,"description":138,"mobileImage":2331,"desktopImage":2335},"6d435983-68a4-4c6f-96ce-5191d01e4757",{"id":2332,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2333,"copyright":138,"fieldtype":140,"meta_data":2334,"is_private":14,"is_external_url":14},14524774,"https://a.storyblok.com/f/103647/3960x3504/a792be866a/recycle.jpg",{},{"id":2332,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2333,"copyright":138,"fieldtype":140,"meta_data":2336,"is_private":14,"is_external_url":14},{},{"_uid":2338,"content":2339,"component":106},"f8fec700-c3f8-4f99-bdc3-67fffc4b326d","### Autophagy — Your Personal Recycling\n\nOne of the most important discoveries in connection with fasting is certainly autophagy. The Japanese scientist Yoshinori Ohsumi was awarded the Nobel Prize for this in 2016. At the same time, fasting, especially intermittent fasting, has become increasingly popular. Autophagy literally means \"eating yourself\". It means that defective or broken proteins and cell organelles \"digest\" themselves and are thus taken out of circulation or reassembled. \n\nThe process is comparable to a recycling plant. The cell waste is sorted, and what can still be used is recycled and reused. The remaining waste is disposed of so that it cannot cause any damage if it is left lying around for any length of time. By eliminating the damaged cell material, fewer pathological cells can multiply and form tumours. Invaders such as viruses and bacteria can also be combated more quickly in the cells. \n\nTherefore, autophagy is a central key point in infections and diseases. It is generally assumed that autophagy sets in after 12 to 16 hours of fasting. \\[6,7\\]\n\n## Can You Lose Weight Healthily With Intermittent Fasting?\n\nIntermittent fasting is not a diet; you don't have to give up certain foods. Still, if you want to lose weight sustainably and healthily, you should definitely question your eating habits and plan a healthy diet based on fresh, preferably unprocessed foods in your daily routine to achieve the possibly best results.\n\nIf you start intermittent fasting, you will automatically eat a little less because you cannot snack during the long fasting phase. Longer fasting phases lead to fat burning, and for many people, this is a completely new, improved body sensation. This motivates you to question your eating habits. \n\nThis creates a desire to eat more healthily, which in turn has a positive effect on fat burning. Whether you can lose weight with intermittent fasting is also a matter of mind. It is no longer stressful for you as soon as your body gets used to only eating within a certain time frame. You won't get ravenous hunger attacks, your metabolism will become more flexible, and you can extend your fasting windows a little. This also makes losing weight easier. \n\nNevertheless, you should bear a few things in mind, which we will dive into below.\n\n### From Carbohydrate Metabolism to Fat Metabolism\n\nEven if you can theoretically lose weight with intermittent fasting, it doesn't happen on its own. Even with just one meal a day, you can eat more than your body actually consumes. The \"unused\" energy intake ends up as fat on your hips. \n\nIntermittent fasting on its own is generally not enough to lose weight if someone overeats; it also requires a certain adjustment to your diet and calorie intake. And don't forget to exercise!\n\nIn order to start burning fat, your glycogen stores must first be emptied. This means that when you consume carbohydrates with your food, some of the sugar is made available as energy and stored as glycogen in the liver and muscles. The less full your glycogen stores are, the faster fat (your body fat) is converted into energy. Then you are actually burning fat, and you are actually losing weight. \n\nLet's assume your last meal shortly before 7 pm consists of a fennel salad as an appetizer and a cauliflower curry with chicken breast for the main course. This gives you a very low carbohydrate intake, even if you eat large portions. The next morning, you skip breakfast and plan your lunch for around 1 pm. This means you have fasted for 18 hours. Your glycogen stores have been empty for a while and your fat-burning is running at full speed - you are losing weight.\n\nThings look different if you eat hummus with flatbread as an appetizer shortly before 7 p.m. and pasta as your main course, accompanied by two glasses of red wine. This not only fills your glycogen stores, you'll also have some left-overs for your waist if you are not super sporty after the meal. \n\nAdditionally, your liver has to break down the alcohol before it can move on to other tasks. As a result, your sleep will probably not be as good. Poor sleep, in turn, affects your hunger and satiety hormones, ghrelin and leptin. You'll probably be hungrier than usual the next morning and perhaps a little cranky, too. You are looking forward to your lunch at 1pm, and your choice of food will again tend to be more carbohydrate oriented and fatty. \n\nAfter 18 hours of fasting, you've just managed to start burning fat—or maybe not. Therefore, weight loss is unlikely to succeed despite intermittent fasting.",{"_uid":2341,"component":741,"description":138,"mobileImage":2342,"desktopImage":2346},"0e161291-8378-4741-8a69-1508db96db7c",{"id":2343,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2344,"copyright":138,"fieldtype":140,"meta_data":2345,"is_private":14,"is_external_url":14},14524777,"https://a.storyblok.com/f/103647/5644x3763/c835bfe5c7/tisch.jpg",{},{"id":2343,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2344,"copyright":138,"fieldtype":140,"meta_data":2347,"is_private":14,"is_external_url":14},{},{"_uid":2349,"content":2350,"component":106},"0dc718e5-2d9d-4b96-b551-e1fbab8dd170","## Counting Calories or Eating Intuitively?\n\nCounting calories is out. Everyone talks about listening to your body and feeling how much and what you should eat. That sounds great and is certainly easy to do for young, sporty people who need an incredible amount of calories. For everyone else, this is a big challenge. “A calorie is not a calorie” and it makes a big difference which foods make up the calories.\n\nNevertheless, it is helpful to know your personal calorie needs (approximately), especially if you want to lose weight but are not succeeding. Your calorie needs are calculated from your basal metabolic rate and your energy expenditure.\n\nYour basal metabolic rate is the energy you need without doing anything. Your breathing, heartbeat, digestion, brain, and organs need quite a lot of energy just to keep you alive. Your basal metabolic rate depends on your age, gender, height, and weight. The taller, leaner, and more muscular you are, the higher your basal metabolic rate and the higher your calorie intake.\n\nOn the other hand, your energy expenditure is the additional energy you need to work or during sports - in other words, during your activities. It is calculated using the PAL value (Physical Activity Level).\n\nIf you now know how many calories are available to you each day, the easiest way to do this is to use an app to track them. After a few weeks, you will be familiar with the macros, carbohydrates, fats, and protein and know which meals contain how many calories. In addition, your eye for portion size will be trained, and you will soon be able to estimate your own meals and forget about counting calories again.\n\nAmong other things, calorie counting has fallen into disrepute because many people have become so obsessed with it that it has taken on pathological traits and even contributed to eating disorders. This is, of course, not good. The aim is to spend as little time as possible on food and to eat intuitively. But our lives and our lifestyles have unfortunately developed in a different direction, and most people need time and knowledge to be able to eat intuitively in the long term.\n\nAt [CARE,](https://care.me/ch-en/) you can measure your [body composition](https://care.me/ch-en/blog/body-composition/) to find out more about your metabolic rate.\n\n### Does Exercise Help You Lose Weight During Intermittent Fasting?\n\nA lot of muscle mass is definitely helpful during intermittent fasting. The more muscle you have, the easier it is to start burning fat with intermittent fasting if you reduce the amount of carbohydrates a little. But intermittent fasting combined with exercise also helps you to lose weight and, above all, to get a defined body. \\[8\\]\n\nMuscle training is not for everyone; men usually find it a little easier. Nevertheless, women should get to grips with the subject from age 40 at the latest and move away from the cross-trainer and towards the dumbbell section. Alternatively, there is EMS training (electro-myo-stimulation (myo comes from the Greek and means muscle)) or Aurum, which advertises targeted strength building with just 6 minutes of training time.\n\n### Fear of the Yo-yo Effect or Muscle Loss During Fasting?\n\nAs mentioned, intermittent fasting is not a diet - it is a lifestyle measure you can do every day or a few times a week. This regularity prevents the typical yo-yo effect that occurs after a diet. This is another reason why you can lose weight healthily and sustainably with intermittent fasting. You can decide for yourself how much you want to lose and at what point you only want to maintain your weight. This can be regulated less by intermittent fasting and more by your energy requirements, i.e. the amount of calories you take in relation to your consumption.\n\nAthletic men, in particular, are afraid of losing muscle through fasting. There are still too few studies to be able to answer this question conclusively. But there is every indication that muscle loss is kept within very narrow limits and that there is no significant muscle loss, especially in the long term. In the case of fasting beginners who are not yet metabolically flexible, i.e. who do not burn fat so quickly, some protein from the muscles is initially used to generate energy. \\[9\\]\n\nOn the one hand, a balanced diet that contains sufficient protein and, on the other, exercise and strength training to build and maintain muscle are important. However, this is important with and without intermittent fasting and especially for women.",{"_uid":2352,"component":741,"description":138,"mobileImage":2353,"desktopImage":2357},"3441c658-9f7f-4481-bffb-be3c7e81d201",{"id":2354,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2355,"copyright":138,"fieldtype":140,"meta_data":2356,"is_private":14,"is_external_url":14},14524778,"https://a.storyblok.com/f/103647/7103x4417/708d0dae8b/pasta.jpg",{},{"id":2354,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2355,"copyright":138,"fieldtype":140,"meta_data":2358,"is_private":14,"is_external_url":14},{},{"_uid":2360,"content":2361,"component":106},"41a90272-7581-4926-959a-7560f18d4700","## What Intermittent Fasting Schedules Are There?\n\nThe great thing about intermittent fasting is the many different methods and intermittent fasting schedules that can be used. If you are a beginner to fasting, then try extending the natural night fast a little—perhaps to 12 to 14 hours. If you do this well, you can extend the fast to 16 hours. Give yourself enough time—you don't have to become an expert in intermittent fasting within a week!\n\n### Intermittent Fast 16:8 \n\nThe 16:8 fasting schedule is the most popular and easiest for most people. After 16 hours of fasting, by skipping breakfast, you only eat your lunch. You plan your dinner within the next eight hours.\n\n### Dinner Cancelling\n\nDinner Canceling is almost the same concept, except you skip dinner and eat breakfast and lunch instead. This method can actually be quite successful, as digestion is already complete when you go to bed. This is beneficial for the quality of your sleep as well as for many regeneration and build-up processes. \n\nUnfortunately, dinner cancelling is not so easy, as eating always has a social component.\n\nThe 18:6 or even 20:4 method is the same as the 16:8 method but has a few more health benefits, as the fasting state lasts longer.\n\n### OMAD - One Meal A Day\n\nOMAD (One Meal A Day) is a 23:1 fasting schedule. Some people appreciate this method, especially during stressful times at work, as they can keep a clear head during the long fasting period. From a nutritional point of view, the OMAD method is not a problem in between meals but is not recommended in the long term. \n\nBut why? Getting enough nutrients with just one meal a day is very difficult. Even with a 20:4 it is likely difficult. Many people also overeat excessively when there is only so little time and one meal to eat. \n\n### The 5:2 Method\n\nLike OMAD, the 5:2 method is more suitable for advanced fasta. You eat normally five days a week, and on two (non-consecutive) days, you reduce your calorie count to 500 to a maximum of 700.\n\nThere is likely an intermittent fasting schedule that will suit you and your rhythm of life. Try it out and practise it until you feel comfortable with it. It is then advisable to introduce other fasting schedules. This will make you more and more flexible and less dependent on certain eating times and habits. \n\nIntermittent fasting is easy to integrate into everyday life and is a good introduction to the world of fasting. In addition to intermittent fasting, there are some other exciting fasting methods that can benefit your health.",{"_uid":2363,"content":2364,"component":110},"ed3351ad-1eba-4dee-bb12-84415bd3fe5b","At [CARE](https://care.me/ch-en/), you can have your body composition measured during a comprehensive health check-up. In addition, a comprehensive blood analysis will give you in-depth insights into your health and tell you for example more about your long-term blood sugar and cholesterol levels, as well as 42 other blood values!\n\n[Book your Health Check-up now.](https://care.me/ch-en/pricing/)",{"_uid":2366,"title":116,"content":2367,"component":118},"16b13846-0e67-43ac-9776-e46fa6030f33","\\[1\\] Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.\n\n\\[2\\] R. de Cabo et al. N Engl J Med 2019; 381:2541-2551\n\nDOI: 10.1056/NEJMra1905136\n\n\\[3\\] Elias A, Padinjakara N, Lautenschlager NT. Effects of intermittent fasting on cognitive health and Alzheimer's disease. Nutr Rev. 2023 Aug 10;81(9):1225-1233. doi: 10.1093/nutrit/nuad021. PMID: 37043764; PMCID: PMC10413426.\n\n\\[4\\] Aly SM. Role of intermittent fasting on improving health and reducing diseases. Int J Health Sci (Qassim). 2014 Jul;8(3):V-VI. doi: 10.12816/0023985. PMID: 25505868; PMCID: PMC4257368.\n\n\\[5\\] Demirci E, Çalapkorur B, Celik O, Koçer D, Demirelli S, Şimsek Z. Improvement in Blood Pressure After Intermittent Fasting in Hipertension: Could Renin-Angiotensin System and Autonomic Nervous System Have a Role? Arq Bras Cardiol. 2023 Mar;120(5):e20220756. English, Portuguese. doi: 10.36660/abc.20220756. PMID: 37098959; PMCID: PMC10124600.\n\n\\[6\\] Roya Shabkhizan, Sanya Haiaty, Marziyeh Sadat Moslehian, Ahad Bazmani, Fatemeh Sadeghsoltani, Hesam Saghaei Bagheri, Reza Rahbarghazi, Ebrahim Sakhinia,\n\nThe Beneficial and Adverse Effects of Autophagic Response to Caloric Restriction and Fasting, Advances in Nutrition,Volume 14, Issue 5,2023,Pages 1211-1225,ISSN 2161-8313, \u003Chttps://doi.org/10.1016/j.advnut.2023.07.006>.\n\n\\[7\\] Bagherniya M, Butler AE, Barreto GE, Sahebkar A. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev. 2018 Nov;47:183-197. doi: 10.1016/j.arr.2018.08.004. Epub 2018 Aug 30. PMID: 30172870.\n\n\\[8\\] K. Hottenrott Schweizerische Zeitschrift für Ganzheitsmedizin / Swiss Journal of Integrative Medicine (2017) 29 (5): 265–268.\u003Chttps://doi.org/10.1159/000480114>\n\n\\[9\\]Laurens C, Grundler F, Damiot A, Chery I, Le Maho AL, Zahariev A, Le Maho Y, Bergouignan A, Gauquelin-Koch G, Simon C, Blanc S, Wilhelmi de Toledo F. Is muscle and protein loss relevant in long-term fasting in healthy men? A prospective trial on physiological adaptations. J Cachexia Sarcopenia Muscle. 2021 Dec;12(6):1690-1703. doi: 10.1002/jcsm.12766. Epub 2021 Oct 20. PMID: 34668663; PMCID: PMC8718030.",[2369],{"_uid":2370,"title":2371,"no_index":14,"og_image":2372,"component":123,"no_follow":14,"description":2373,"image_param":125,"hide_sitemap":14},"fd8c80ca-1e9c-4f6c-881a-818af2afdeda","Intermittent Fasting: Here’s How it Works","//a.storyblok.com/f/103647/3234x2081/c3b4f8d6c5/care_nl__intermitting-fasting_16x9-1.png","CARE explains how intermittent fasting, also known as interval fasting, works and how it can improve your overall health and wellbeing.","Intermittent Fasting — What It Is and How It Works",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2376,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2380,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2381,"default_full_slug":150,"translated_slugs":2383,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2377,"isFemale":12,"linkedin":2379,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2378,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2382],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2385],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":2386,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":2387,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":2388,"default_full_slug":30,"translated_slugs":2392,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[2389,2390,2391],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Intermittent fasting is one of the easiest ways to improve your health and lose weight sustainably. The best thing about it is that you can maintain your weight without falling victim to the yo-yo effect. With intermittent fasting, you don't have to give up your favourite foods; you simply eat at certain meal times. Intermittent fasting helps to prevent or even significantly improve lifestyle diseases such as diabetes 2. [1]","2024-02-28 06:59",{"id":2396,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2397,"copyright":138,"fieldtype":140,"meta_data":2398,"is_external_url":14},17230177,"https://a.storyblok.com/f/103647/3234x2081/c3b4f8d6c5/care_nl__intermitting-fasting_16x9-1.png",{},{"id":2396,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2397,"copyright":138,"fieldtype":140,"meta_data":2400,"is_external_url":14},{},"intermittent-fasting","ch-en/blog/articles/intermittent-fasting",[],"b40d083b-4a79-45d4-8c06-83022eeffe9f","2024-03-07T08:53:31.715Z",[2407],{"id":2408,"name":2295,"slug":2409,"published":12,"full_slug":2410,"is_folder":14,"parent_id":216},457156438,"intervallfasten","ch-de/blog/articles/intervallfasten",[],{"name":2413,"created_at":2414,"published_at":2415,"updated_at":2416,"id":2417,"uuid":2418,"content":2419,"slug":2508,"full_slug":2509,"sort_by_date":151,"position":2059,"tag_list":2510,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2511,"first_published_at":2512,"release_id":151,"lang":157,"path":151,"alternates":2513,"default_full_slug":2509,"translated_slugs":2518},"Fasten","2024-04-18T13:29:26.849Z","2024-10-03T08:34:55.707Z","2024-10-03T08:34:55.730Z",480474462,"3fe02483-9747-46a9-bd21-e22f0b2b626e",{"_uid":2420,"body":2421,"meta":2475,"title":2481,"author":2482,"component":164,"categories":2491,"description":2500,"publishedAt":2501,"heroMobileImage":2502,"heroDesktopImage":2506},"54764bb7-4da4-484f-b1b4-a352e070082b",[2422,2425,2433,2436,2444,2447,2455,2458,2466,2469,2472],{"_uid":2423,"content":2424,"component":106},"243b18a8-977c-4816-a9dc-fca48e1a1045","## What Is Fasting?\n\nFasting is a deliberate abstinence from food and sometimes liquids for a set period of time to promote physical and mental health, gain spiritual clarity, or achieve health benefits. The different fasting methods vary from complete abstinence to calorie-reduced diets.\n\nFasting is nothing new to our bodies. On the contrary, we are built for it. Our body has a sophisticated metabolic system, also known as the fasting or starvation metabolism, so that we can survive well even in times of need. Food was not always as readily available as it is today. Sometimes it was too cold, then too hot, or the saber-toothed tiger left nothing.\n\nOur fasting metabolism, also known as hunger, ensured that humans did not starve and could go hunting with an empty stomach and a sharp mind.\n\n## Is Fasting Healthy?\n\nFasting stimulates many biochemical processes that have positive health effects. For example, insulin sensitivity can be increased, inflammation reduced, the immune system strengthened and blood pressure, bad cholesterol and weight lowered. The effects vary depending on the type of fasting and your personal state of health.\n\nThe following biomarkers have been shown to be positively influenced by fasting: \\[1\\]\n\n- **HbA1c:** HbA1c (hemoglobin A1c): This biomarker indicates the average blood glucose level over the last two to three months. Fasting, especially intermittent fasting, can help to lower HbA1c levels as it improves insulin sensitivity and can lead to a reduction in blood glucose levels.\n- **Blood pressure:** Studies show that fasting can lower systolic and diastolic blood pressure. This could be due to an improvement in vascular health, weight loss, and a reduction in insulin resistance.\n- **hsCRP:** hsCRP is a marker of inflammation in the body. Fasting can lower hsCRP levels, indicating a reduction in inflammatory responses in the body. This may be particularly the case with prolonged periods of fasting or intermittent fasting.\n- **LDL cholesterol:** The effects of fasting on LDL cholesterol (often referred to as \"bad\" cholesterol) can vary. Some studies report a reduction in LDL cholesterol with fasting, while others find no significant changes. The effects may depend on the type of fasting, duration, and diet composition during the eating periods.\n- **Triglycerides:** Fasting, especially intermittent fasting, can lead to a significant reduction in triglyceride levels. This is often associated with an improvement in lipid metabolic parameters and can reduce the risk of cardiovascular disease.\n- **Visceral fat:** Fasting can effectively help to reduce visceral fat. Visceral fat is the fat that accumulates around the internal organs and is associated with various health problems. By restricting calories and [improving metabolic health](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/) during fasting, the amount of visceral fat can be reduced.\n\n## What Happens in the Body During Fasting?",{"_uid":2426,"component":741,"description":138,"mobileImage":2427,"desktopImage":2431},"b86b3983-bf08-4361-9c33-c153a72ba401",{"id":2428,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2429,"copyright":138,"fieldtype":140,"meta_data":2430,"is_private":14,"is_external_url":14},14525554,"https://a.storyblok.com/f/103647/4256x2832/2aece7717c/vogel.jpg",{},{"id":2428,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2429,"copyright":138,"fieldtype":140,"meta_data":2432,"is_private":14,"is_external_url":14},{},{"_uid":2434,"content":2435,"component":106},"87894b36-2bd5-4b15-98dc-a7989f406440","Depending on how active we are, our glycogen stores (also known as sugar or carbohydrate stores) are slowly but surely emptied. After 48 hours without food at the latest, our alternative energy system, the fasting metabolism, comes into play. Energy is now obtained from our own reserves, namely body fat.\n\n### Ketosis\n\nFor this purpose, fatty acids are released into the bloodstream and taken to the liver. The liver oxidizes them and forms ketone bodies. \\[1\\] Now we are in ketosis — have you heard of the ketogenic diet? You can also get into ketosis by cutting back on carbohydrates and eating more healthy fats and proteins.\n\nThe ketone bodies formed have the great advantage of crossing the blood-brain barrier and thus supplying the brain with energy. This emergency system enabled our ancestors to survive even in hard times with little or no access to food.\n\n### Autophagy \n\nAutophagy is a cellular cleansing process in which cells break down and recycle damaged components to maintain cell health and improve cell function. It plays a crucial role in preventing disease, fighting infection and maintaining metabolism by helping balance cell renewal and the breakdown of cellular waste. Fasting is known to induce autophagy, as the lack of externally supplied nutrients causes the body to regenerate and cleanse itself internally, leading to improved health benefits. \\[1\\]\n\n### Your Lifestyle is Crucial\n\nNow you might think that we no longer need this emergency system as plenty of carbohydrates are available. Carbohydrates provide readily available energy, so there is no problem, right?\n\nThat's somewhat true, but unfortunately, our body's adaptation to the new conditions will take quite a long time. And because we don't take this into account enough, we tend to eat not only too much but also too much of what makes us fat. That's what we're programmed to do! \n\nAs fat ensures our survival, it is advantageous for the body to have certain fat reserves and so we constantly strive to eat. Our ancestors not only had to look after their own food and spend many hours a day on the road, they also went to bed at dusk and left the cave at dawn. This means that they had plenty of exercise and regeneration time, sufficient daylight and darkness - without additional blue light from smartphones or tablets. They were also usually able to reduce stress relatively quickly as soon as the \"natural\" danger passed. They led a \"species-appropriate\" life in a circadian rhythm. \n\nWe have lost this lifestyle that was intended for us. Instead, we have a comfortable life with cars; supermarkets open 24 hours a day, artificial light, and many other conveniences, all of which ultimately contribute to so-called lifestyle diseases such as diabetes 2, Alzheimer's, cardiovascular disease, high blood pressure, and obesity.\n\nAlthough we no longer have to fast out of necessity, we can still benefit from fasting metabolism. Fasting helps us to prevent typical lifestyle diseases, stay metabolically healthy and control our weight better. Regular fasting acts a bit like a reset button that can always bring us back into physical balance. \\[2\\]\n\n## Side Effects of Fasting",{"_uid":2437,"component":741,"description":138,"mobileImage":2438,"desktopImage":2442},"aa56514e-0cc5-4c21-ab61-661b8eb19a31",{"id":2439,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2440,"copyright":138,"fieldtype":140,"meta_data":2441,"is_private":14,"is_external_url":14},14525556,"https://a.storyblok.com/f/103647/6791x4532/071fa5a967/meditieren.jpg",{},{"id":2439,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2440,"copyright":138,"fieldtype":140,"meta_data":2443,"is_private":14,"is_external_url":14},{},{"_uid":2445,"content":2446,"component":106},"78a400b5-0333-4009-9c15-e83d4d275b4d","Fasting can also lead to undesirable side effects \\[5\\], especially in the first three days when we switch from our usual carbohydrate to fat metabolism. During this time\n\n- headaches\n- Dizziness, circulatory problems\n- nausea\n- muscle cramps\n- mental upsets and even fits of rage. But this also shows the dependence on carbohydrates (sugar). You know the Snickers commercial with the diva in the locker room? “You're not you when you're hungry.” A wonderful example of what happens when you are on sugar withdrawal.\n\nIt should also be noted that certain types of fasting, such as OMAD — One Meal A Day, can lead to long-term nutrient deficiencies.\n\n## Who is Fasting Unsuitable For?\n\nEven though fasting has many health benefits, a medical consultation is always recommended first. In particular, this applies to people with a pre-existing condition and those taking medications! \n\nFasting is not recommended for:\n\n- People having an eating disorder such as bulimia, anorexia, or binge eating\n- a low body fat percentage of less than 18.5% for women and less than 10% for men\n- Women who are not using hormonal contraception should not fast for longer than 12 to 14 hours\n- Pregnant people and during breastfeeding\n- Older people with low muscle mass and low body fat\n- Competitive athletes during a competition phase or during build-up training\n- Children and adolescents who are growing\n- Diabetics who inject insulin and/or take blood sugar-lowering medication\n\nPeople with low blood pressure can generally fast but should be careful as dizziness and possibly even fainting can occur.\n\n## The 10 Major Benefits of Fasting\n\n 1. Your metabolism improves — metabolic flexibility\\* is increased.\n 2. Chronic inflammation can be reduced; pain relief occurs in inflammatory diseases such as rheumatism or arthritis.\n 3. Autophagy is promoted, i.e., cell waste is removed more quickly, and defective cells are repaired. The immune system is strengthened.\n 4. The liver, pancreas, and intestinal and gastric mucous membranes are relieved and can recover.\n 5. Insulin sensitivity improves, severe blood sugar fluctuations are eliminated, and blood sugar stabilizes at a lower level.\n 6. High blood pressure is also regulated at a lower level (if it is elevated).\n 7. Neurogenesis (the formation of new brain cells) is stimulated.\n 8. More ketone bodies are produced, your energy levels and ability to concentrate increase, and your brain fog disappears.\n 9. Your hunger and satiety hormones ghrelin & leptin are restored; cravings are increasingly absent, the desire for sweet or salty foods decreases.\n10. And perhaps the most important point for many: regular fasting promotes healthy weight control. You can lose weight sustainably, which means you can maintain your desired weight!\n\n\\*Metabolic flexibility is the body's ability to obtain energy from carbohydrates (glucose) and dietary fats (triglycerides) as well as from fatty acids (from your own body fat). Simply put, you are metabolically flexible if you can fast for a day without thinking much about food or feeling weak.\n\n## What Are Different Types of Fasting?",{"_uid":2448,"component":741,"description":138,"mobileImage":2449,"desktopImage":2453},"2ae9f158-1bf8-4be5-beac-e3bb8fee8283",{"id":2450,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2451,"copyright":138,"fieldtype":140,"meta_data":2452,"is_private":14,"is_external_url":14},14525553,"https://a.storyblok.com/f/103647/4032x3024/9cb4fcc6c7/bildrahmen.jpg",{},{"id":2450,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2451,"copyright":138,"fieldtype":140,"meta_data":2454,"is_private":14,"is_external_url":14},{},{"_uid":2456,"content":2457,"component":106},"55ce4d5b-ee51-4c15-8db4-b3eea5ee91ef","(Almost) anyone can fast. You just need to find the right fasting method for you. In addition to classic types of fasting such as Buchinger therapeutic fasting, alkaline fasting, or intermittent fasting, there are new concepts such as intermittent fasting or dopamine fasting. This makes fasting easier or specifically avoids an individual habit that causes health problems.\n\n### Intermittent Fasting\n\nIntermittent fasting, also known as intermittent fasting, has become very popular in recent years. This is thanks to the Japanese Yoshinori Oshumi, who was awarded the Nobel Prize in Medicine in 2016 for his discovery of autophagy. This demonstrated the health benefits of short-term fasting. \n\nAfter just 14 to 18 hours without food intake, autophagy, our body's own recycling system, kicks in. Molecular cellular waste, which can promote diseases such as Parkinson's or type 2 diabetes in old age, is reduced in size, reassembled, and reused or disposed of. Bad bacteria and viruses are also eliminated during this clean-up process. \n\nIntermittent fasting does not necessarily focus on healthy eating but more specifically on the length of fasting. Many people like intermittent fasting because it makes it easy for them to lose weight or maintain their desired weight. \\[3,6,7,8\\]\n\n### OMAD \n\nOMAD (One Meal A Day) is a form of intermittent fasting in which all calories for the day are consumed within a single, short window of time, typically within an hour. This practice can improve insulin sensitivity, contribute to weight loss, and have potential longevity benefits by effectively limiting daily calorie intake and putting the body into a state of fasting on a regular basis. \\[1\\] \\[4\\]\n\n### Water Fasting\n\nWater fasting consists of completely abstaining from food intake and consuming only water for a period of 24 hours to several days. This fasting method can promote detoxification processes in the body, stimulate autophagy and help to improve cardiovascular health and reduce inflammation. \\[1\\]\n\n### Therapeutic Fasting According to Otto Buchinger\n\nAccording to Otto Buchinger, therapeutic fasting involves avoiding solid food for a certain period of time and consuming only liquids, such as vegetable broth, herbal teas, water, and juice. Therapeutic fasting can be carried out for up to three weeks in clinics and is particularly appreciated by people suffering from chronic inflammatory diseases that cannot be improved with medication.\n\nLonger therapeutic fasting periods of several weeks start slowly with build-up days and bowel evacuations and end in the same way with careful breaking of the fast. Detoxification and purification are buzzwords that almost always go hand in hand with fasting. In principle, we also detoxify in other ways via the liver, kidneys, skin, lungs, or lymphatic system. However, when we lose a lot of weight, toxins can be released from the fat cells and cause discomfort. For this reason, trying to lose a lot of weight in a short space of time should be avoided.\n\n### Fasting Mimicking Diet (FMD) According to Valter Longo\n\nThe latest trend is the Fasting Mimicking Diet, which goes back to the Italian-American gerontologist and biologist Prof. Dr. Valter Longo from the Institute of Longevity of the School of Gerontology at the Southern University of California in Los Angeles (UCLA). \n\nHe has studied the effects of fasting on chemotherapy there for many years. According to his studies, chemotherapy is more tolerable with intermittent fasting. Furthermore, autophagy can be achieved even without prolonged abstinence from food through a precisely prescribed composition of macros (proportion of carbohydrates, proteins, and fats).\\[3,4\\] Intermittent fasting is particularly suitable for people who find it difficult to abstain from food completely. \\[4\\]\n\nStill, intermittent fasting is also a good option for young fertile women, who should generally not fast for more than 14 hours since traditional prolonged fasting can stress their hormone balance, preventing them from benefiting from the advantages of fasting.\n\n### Alkaline Fasting\n\nAlkaline fasting is yet another completely different concept. Here, the focus of the diet is placed on alkaline foods. These should help to restore the acid-alkaline balance and deacidify the body. Alkaline fasting is particularly recommended for rheumatic complaints and digestive problems.\n\n## Fasting From a Religious Perspective",{"_uid":2459,"component":741,"description":138,"mobileImage":2460,"desktopImage":2464},"28712f9f-bfb4-438a-9f25-243ac5eae079",{"id":2461,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2462,"copyright":138,"fieldtype":140,"meta_data":2463,"is_private":14,"is_external_url":14},14524775,"https://a.storyblok.com/f/103647/7008x4672/ea05122d9e/intervallfasten.jpg",{},{"id":2461,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2462,"copyright":138,"fieldtype":140,"meta_data":2465,"is_private":14,"is_external_url":14},{},{"_uid":2467,"content":2468,"component":106},"75539a37-0279-4176-91db-243db74602f4","There is hardly a religion that does not have a deeply rooted fasting period and methods. Religious fasting has the same health benefits, even if these are not the primary ones. Abstaining from food is intended to clear the mind and bring God closer to man. Jesus went into the desert to fast for 40 days, and Mohammed fasted when the Koran was revealed to him. To this day, many Buddhists do not eat after 12 noon in order to meditate better and thus achieve inner peace. They have been practicing intermittent fasting for a very long time.\n\nReligious fasting periods also carry the social idea of sharing and friendship. For example, some collect money for the needy during the fasting period, and others give meals to neighbors and friends. During Ramadan, the ninth month in the Islamic lunar calendar, there is no eating or drinking from sunrise to sunset. In the evening, people get together with family and friends to share a meal. This is intended to promote community and solidarity.\n\n## Which Fasting Method Suits You?\n\nWhether fasting according to Buchinger, Fasting Mimicking Diet according to Longo, alkaline fasting, intermittent fasting, or dopamine fasting — (almost) anyone can fast; the only question is which type of fasting suits you best. \\[5,6,7,8\\]\n\nFinally, to answer whether fasting is healthy, we can say yes, definitely. But it should suit you and your lifestyle and take into account your health limits and requirements.",{"_uid":2470,"content":2471,"component":110},"ab8a6195-7769-44ca-8bfb-bbb07bd5e540","At [CARE,](https://care.me/ch-en/) we offer you regular fasting courses. From fasting for beginners to FMD (mock fasting) or 3-day OMAD followed by water fasting, you can try out fasting under CARE's guidance.",{"_uid":2473,"title":116,"content":2474,"component":118},"4bb1d5aa-ca61-4b01-a5de-099d8fba3f98","\n\\[1\\] Wang, Y., & Wu, R. (2022). The Effect of Fasting on Human Metabolism and Psychological Health. Disease markers, 2022, 5653739. \u003Chttps://doi.org/10.1155/2022/5653739>\n\n\\[2\\] Anton SD, Moehl K, Donahoo WT, Marosi K, Lee SA, Mainous AG 3rd, Leeuwenburgh C, Mattson MP. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018 Feb;26(2):254-268. doi: 10.1002/oby.22065. Epub 2017 Oct 31. PMID: 29086496; PMCID: PMC5783752.\n\n\\[3\\] Alam I, Gul R, Chong J, Tan CTY, Chin HX, Wong G, Doggui R, Larbi A. Recurrent circadian fasting (RCF) improves blood pressure, biomarkers of cardiometabolic risk and regulates inflammation in men. J Transl Med. 2019 Aug 19;17(1):272. doi: 10.1186/s12967-019-2007-z\n\n\\[4\\] Brandhorst S. Fasting and fasting-mimicking diets for chemotherapy augmentation. \n\nGeroscience. 2021 Jun;43(3):1201-1216. doi: 10.1007/s11357-020-00317-7. Epub 2021 Jan 7. PMID: 33410090; PMCID: PMC8190229.\n\n\\[5\\] Longo VD, Di Tano M, Mattson MP, Guidi N. Intermittent and periodic fasting, longevity and disease. Nat Aging. 2021 Jan;1(1):47-59. doi: 10.1038/s43587-020-00013-3. Epub 2021 Jan 14. PMID: 35310455; PMCID: PMC8932957.\n\n\\[6\\]Harvie M, Howell A. Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. Behav Sci (Basel). 2017 Jan 19;7(1):4. doi: 10.3390/bs7010004. PMID: 28106818; PMCID: PMC5371748.\n\n\\[7\\] Effects of intermittent fasting on health, aging, and disease. (2020). The New England Journal of Medicine, 382(3), 298. \u003Chttps://doi.org/10.1056/nejmx190038>\n\n\\[8\\] Collier R. Intermittent fasting: the science of going without. CMAJ. 2013 Jun 11;185(9):E363-4. doi: 10.1503/cmaj.109-4451. Epub 2013 Apr 8. PMID: 23569168; PMCID: PMC3680567.",[2476],{"_uid":2477,"title":2478,"no_index":14,"og_image":2479,"component":123,"no_follow":14,"description":2480,"image_param":125,"hide_sitemap":14},"6e91bf6e-9355-4001-ab51-9722b5a41121","Fasting: What it is and its Benefits","//a.storyblok.com/f/103647/7360x4912/67777fbfa0/getranke.jpg","Fasting is one of the easiest things you can do to improve your health. CARE explains how you can integrate fasting into your everyday life.","Fasting and Its Benefits",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2483,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2487,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2488,"default_full_slug":150,"translated_slugs":2490,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2484,"isFemale":12,"linkedin":2486,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2485,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2489],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2492],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":2493,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":2494,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":2495,"default_full_slug":30,"translated_slugs":2499,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[2496,2497,2498],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Fasting is one of the easiest lifestyle measures to improve your health and well-being in the long term. There are many different ways of fasting. This article takes an in-depth look at these different types of fasting and their benefits. You will learn everything you need to know so that you, too, can easily integrate fasting into your everyday life.","2024-02-27 15:58",{"id":2503,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2504,"copyright":138,"fieldtype":140,"meta_data":2505,"is_external_url":14},14525558,"https://a.storyblok.com/f/103647/7360x4912/67777fbfa0/getranke.jpg",{},{"id":2503,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2504,"copyright":138,"fieldtype":140,"meta_data":2507,"is_external_url":14},{},"fasting","ch-en/blog/articles/fasting",[],"29078a42-4cfb-477e-bbce-acd4836f1026","2024-03-07T09:54:09.729Z",[2514],{"id":2515,"name":2413,"slug":2516,"published":12,"full_slug":2517,"is_folder":14,"parent_id":216},457169477,"fasten","ch-de/blog/articles/fasten",[],{"name":2520,"created_at":2521,"published_at":2522,"updated_at":2523,"id":2524,"uuid":2525,"content":2526,"slug":2579,"full_slug":2580,"sort_by_date":151,"position":2581,"tag_list":2582,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2583,"first_published_at":2584,"release_id":151,"lang":157,"path":151,"alternates":2585,"default_full_slug":2580,"translated_slugs":2590},"Probiotische Lebensmittel ","2024-04-04T13:29:56.845Z","2024-11-06T10:54:27.388Z","2024-11-06T10:54:27.422Z",472905938,"676fbebf-8390-4be0-808b-74584be89c7e",{"_uid":2527,"body":2528,"meta":2546,"title":2552,"author":2553,"component":164,"categories":2562,"description":2571,"publishedAt":2572,"heroMobileImage":2573,"heroDesktopImage":2577},"aa53b2c0-f6b4-4c04-88d9-7b29c9845c63",[2529,2532,2540,2543],{"_uid":2530,"content":2531,"component":106},"136b8392-3262-4d97-a051-d7f0ba453d1e","## What Are Probiotic Foods?\n\nProbiotic foods contain live microorganisms, specifically bacteria and sometimes yeasts, that provide us with holistic health benefits. These microorganisms are similar or identical to those found naturally in the human gut flora, a complex ecosystem that plays a crucial role in our health. Among the most well-known representatives of these probiotic microorganisms are Lactobacillus and Bifidobacterium species, which are found in many fermented foods such as yogurt, kefir, sauerkraut, and kimchi. \\[1\\]\n\nProbiotic foods have the ability to enrich and diversify our gut flora and positively influence our overall health. In view of these diverse health benefits, interest in probiotic foods has increased noticeably in recent years, not least among people who want to optimize their health actively. \\[1\\]\n\nBy combining current research findings with holistic advice, CARE offers sound guidance on effectively integrating foods that contain [probiotics](https://care.me/ch-en/blog/Probiotics/) into the daily diet. Our aim is not only to provide a deeper understanding of the health benefits of probiotic foods but also to demonstrate how a targeted diet of probiotic foods can improve your well-being and quality of life.\n\n## 11 Healthy Probiotic Foods\n\nBy incorporating probiotic foods into our diet, we can increase the diversity and density of beneficial bacteria in our gut, which in turn improves our digestive health, boosts the immune system, and can even affect our mental health. \\[1\\]\n\nOnce in the gut, the probiotic microorganisms in probiotic foods help to build and maintain a healthy gut flora. They compete with pathogenic bacteria for nutrients and attachment sites on the gut wall, reduce inflammation, promote the production of short-chain fatty acids (which are essential for gut health), and support the integrity of the intestinal mucosa. These multiple mechanisms help maintain the balance of microflora in the gut, which is crucial for maintaining good health. \\[1\\]\n\nThese 11 featured probiotic foods provide a rich source of these health-promoting microorganisms and can help promote our health in various ways. From boosting the immune system to improving digestive function and potentially supporting mental health, they offer an easy and natural way to improve well-being. \\[1\\].\n\nIn our probiotic foods list, all 11 foods contain specific probiotic strains linked to various health benefits in scientific studies, making them valuable components of a health-conscious diet.\n\n### Cheese\n\nCertain cheeses, especially fermented hard and soft cheeses such as Gouda, Cheddar, and Brie, are rich in probiotic cultures such as Lactobacillus rhamnosus and Bifidobacteria. These probiotic bacteria survive the ripening process and can improve gut health, support the absorption of nutrients, and strengthen the immune system. \\[1\\]\n\n### Yogurt\n\nYogurt is an excellent source of probiotic bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. These cultures support gut health, can help shorten the duration of antibiotic-associated diarrhea, and help strengthen the immune system. It is important to choose yogurt that explicitly contains \"live and active cultures.\" \\[1\\]\n\n### Kefir\n\nKefir contains a wide range of probiotic bacteria and yeasts, including Lactobacillus acidophilus and Bifidobacterium bifidum, as well as Saccharomyces kefir and Candida kefir. This diverse microflora surpasses the probiotic diversity of conventional yogurt, aids digestion and supports the immune system. \\[2\\]\n\n### Miso\n\nThis Japanese seasoning paste, fermented from soybeans with salt and the fungus Aspergillus oryzae (koji), harbors probiotic cultures such as Lactobacillus acidophilus. Miso supports intestinal health, has antioxidant properties and helps to strengthen the immune system. \\[3\\]\n\n### Natto\n\nNatto is particularly known for its content of Bacillus subtilis, a probiotic bacterium that promotes gut health and may help prevent cardiovascular disease. Natto is also rich in vitamin K2, which is essential for bone health. \\[3\\]\n\n### Tempeh\n\nThis fermented soy product is made by fermenting soybeans with Rhizopus oligosporus or Rhizopus oryzae. Tempeh is a source of probiotic bacteria that can promote gut health, boost the immune system, and have antioxidant effects. \\[3\\]\n\n### Sauerkraut (unpasteurized)\n\nRaw sauerkraut is rich in Lactobacillus plantarum and other Lactobacillus species. These probiotic bacteria can improve digestion, strengthen the immune system, and have anti-inflammatory effects. It is essential to choose unpasteurized sauerkraut to benefit from the live cultures. \\[4\\]\n\n### Kimchi\n\nThis Korean fermented vegetable contains a variety of probiotic bacteria, including Lactobacillus kimchii and other Lactobacillus species. Kimchi promotes gut health, boosts the immune system, and has antioxidant properties. \\[5\\]\n\n### Sourdough Bread\n\nSourdough bread, mainly that with a long proofing time, contains natural yeasts and lactobacilli, such as Lactobacillus sanfranciscensis. These probiotic microorganisms can help to improve digestion and support the absorption of nutrients. \\[1\\]\n\n### Bread Drink\n\nBread drink, a fermented beverage made from whole grain bread, is rich in probiotic bacteria such as Lactobacillus reuteri and other Lactobacillus species. These help promote intestinal health, support the immune system, and have anti-inflammatory effects. \\[1\\]\n\n### Kombucha\n\nKombucha, a fermented tea drink, is made by fermenting sweet tea with a symbiotic culture of bacteria and yeasts (SCOBY). This drink is known for its content of various probiotic bacteria, including Gluconacetobacter kombuchae and Lactobacillus spp. which can support gut health. In addition, kombucha has antioxidant properties and can boost the immune system, making it a popular choice for health-conscious people. \\[6\\]\n\n## What Does Fermentation Do in Probiotic Foods?",{"_uid":2533,"component":741,"description":138,"mobileImage":2534,"desktopImage":2538},"4549e52c-99fd-45da-8c51-461475277d80",{"id":2535,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2536,"copyright":138,"fieldtype":140,"meta_data":2537,"is_private":14,"is_external_url":14},14475340,"https://a.storyblok.com/f/103647/1024x1024/45f67b64c2/darmzotten.png",{},{"id":2535,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2536,"copyright":138,"fieldtype":140,"meta_data":2539,"is_private":14,"is_external_url":14},{},{"_uid":2541,"content":2542,"component":106},"c0affe3b-3852-42a5-8810-57b80a3bd8ab","Fermentation is a natural process in which beneficial microorganisms such as lactic acid bacteria in foods increase nutrient availability, reduce antinutrients, and thereby increase the digestibility of fermented foods. Fermentation means breaking down nutrients from food in a low-oxygen climate using bacteria or yeasts. The breakdown converts sugar into alcohol, lactic acid, or acetic acid. This changes the taste and extends the shelf life.\n\n### Longer Shelf Life\n\nFermentation is a method of preserving vegetables in brine to extend the shelf life of food. In the past, a lot of fermented vegetables were eaten in winter when no fresh vegetables were available.\n\nNowadays, the focus of fermentation is no longer on shelf life but on the positive effects on our gut flora, digestion, and general health. \\[1\\]\n\n### Better Digestibility and Nutrient Absorption\n\nDuring fermentation, enzymes are produced that can make nutrients easier to digest. Fermentation makes foods such as cabbage and beans easier to digest, which usually gives many people a bloated stomach. During the fermentation process, lactose is converted into lactic acid. This reduces the lactose content, and the products are better tolerated by most people in our latitudes. \\[1\\]\n\n## 11 Health Benefits of Probiotic Foods\n\nThese are the most common health benefits of probiotic foods: \\[1\\]\n\n 1. **Improved digestion:** Probiotic foods promote the gut flora's balance, leading to more efficient food processing and nutrient absorption.\n 2. **Strengthening the immune system:** Probiotics help improve the body's defense against pathogens by supporting healthy gut flora.\n 3. **Anti-inflammatory effect:** Probiotics can promote the production of anti-inflammatory substances, which reduces systemic inflammatory reactions in the body.\n 4. **Less irritable bowel syndrome:** Regular consumption of probiotic foods can alleviate symptoms of irritable bowel syndrome, such as bloating, constipation, and diarrhea.\n 5. **Improved lactose tolerance:** Some probiotic strains improve the body's ability to digest lactose, which increases the tolerance of dairy products in lactose-intolerant people.\n 6. **Improved skin health:** Probiotics can contribute to skin health from the inside out by reducing inflammation and strengthening the skin barrier.\n 7. **Easier weight management:** Certain probiotic strains impact body weight and fat storage, which is why they can support weight management.\n 8. **Protection against gum disease:** Probiotics can reduce the growth of harmful bacteria in the mouth, helping to protect against periodontal disease and tooth decay.\n 9. **Reduction of allergies:** Probiotics can help reduce the severity of allergy symptoms by boosting the immune system and reducing inflammatory responses.\n10. **Prevention of bladder infections:** Some probiotics have a preventative effect against urinary tract infections by preventing harmful bacteria from adhering to the bladder wall.\n11. **Reducing the risk of certain chronic diseases:** Regular consumption of probiotic foods can help protect against certain cardiovascular diseases and type 2 diabetes by reducing inflammatory responses in the body and [positively affecting metabolism](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/).\n\n## Our Conclusion on Probiotic Foods\n\nIncorporating the top 11 probiotic foods into your daily diet can be a simple step with far-reaching health benefits for your health. From supporting healthy gut flora to boosting your immune system and improving your overall well-being, these foods offer a natural and enjoyable way to boost your wellness. \\[1\\]\n\nBy incorporating these probiotic powerhouses into your diet, you are actively striving for longevity and fundamentally supporting the functions of your gut. Probiotic products are an investment in your health that not only your current self but also your future self will appreciate.",{"_uid":2544,"title":116,"content":2545,"component":118},"1114592c-ec5e-49c3-b33b-3f735b512c04","\\[1\\] Kechagia, M., Basoulis, D., Konstantopoulou, S., Dimitriadi, D., Gyftopoulou, K., Skarmoutsou, N., & Fakiri, E. M. (2013). Health benefits of probiotics: a review. ISRN nutrition, 2013, 481651. \u003Chttps://doi.org/10.5402/2013/481651>\n\n\\[2\\] Bourrie, B. C., Willing, B. P., & Cotter, P. D. (2016). The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir. Frontiers in microbiology, 7, 647. \u003Chttps://doi.org/10.3389/fmicb.2016.00647>\n\n\\[3\\] Saeed, F., Afzaal, M., Shah, Y. A., Khan, M. H., Hussain, M., Ikram, A., Ateeq, H., Noman, M., Saewan, S. A., & Khashroum, A. O. (2022). Miso: A traditional nutritious & health-endorsing fermented product. Food science & nutrition, 10(12), 4103–4111. \u003Chttps://doi.org/10.1002/fsn3.3029>\n\n\\[4\\] Raak, C., Ostermann, T., Boehm, K., & Molsberger, F. (2014). Regular consumption of sauerkraut and its effect on human health: a bibliometric analysis. Global advances in health and medicine, 3(6), 12–18. \u003Chttps://doi.org/10.7453/gahmj.2014.038>\n\n\\[5\\] Song, E., Ang, L., Lee, H.W. et al. Effects of kimchi on human health: a scoping review of randomized controlled trials. J. Ethn. Food 10, 7 (2023). \u003Chttps://doi.org/10.1186/s42779-023-00173-8>\n\n\\[6\\] Selvaraj, S., & Gurumurthy, K. (2022). An overview of probiotic health booster-kombucha tea. Chinese herbal medicines, 15(1), 27–32. \u003Chttps://doi.org/10.1016/j.chmed.2022.06.010>",[2547],{"_uid":2548,"title":2549,"no_index":14,"og_image":2550,"component":123,"no_follow":14,"description":2551,"image_param":125,"hide_sitemap":14},"1cb822b0-1b9e-4b85-a6ee-ac7bdbbfd21c"," Probiotic Foods: Top 11 Probiotic Rich Foods","//a.storyblok.com/f/103647/1024x1024/6ba92fd696/intestines.png","Discover the best probiotic foods, why probiotic rich foods are important and how you can integrate them into your diet to improve your gut health.\n","The 11 Best Probiotic Foods",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2554,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2558,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2559,"default_full_slug":150,"translated_slugs":2561,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2555,"isFemale":12,"linkedin":2557,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2556,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2560],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2563],{"name":29,"created_at":790,"published_at":129,"updated_at":790,"id":791,"uuid":28,"content":2564,"slug":36,"full_slug":30,"sort_by_date":151,"position":794,"tag_list":2565,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":796,"first_published_at":797,"release_id":151,"lang":157,"path":151,"alternates":2566,"default_full_slug":30,"translated_slugs":2570,"_stopResolving":12},{"_uid":793,"title":29,"component":171},[],[2567,2568,2569],{"id":33,"name":29,"slug":34,"published":12,"full_slug":35,"is_folder":14,"parent_id":15},{"id":801,"name":29,"slug":36,"published":14,"full_slug":802,"is_folder":14,"parent_id":181},{"id":804,"name":29,"slug":36,"published":14,"full_slug":805,"is_folder":14,"parent_id":186},[],"Our diet plays a central role in our health. The gut is one of the main players in nutrient absorption and is colonized by trillions of microorganisms. The microbiome in our gut is essential for health and disease prevention. [1]\n\nProbiotic foods contain those living microorganisms. This article is aimed at anyone seeking science-based recommendations and presents the 11 best probiotic foods. ","2024-02-21 14:57",{"id":2574,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2575,"copyright":138,"fieldtype":140,"meta_data":2576,"is_external_url":14},14475341,"https://a.storyblok.com/f/103647/1024x1024/6ba92fd696/intestines.png",{},{"id":2574,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2575,"copyright":138,"fieldtype":140,"meta_data":2578,"is_external_url":14},{},"probiotic-foods","ch-en/blog/articles/probiotic-foods",-250,[],"57d06649-5aea-4fd5-bfe6-7366f32ffdb8","2024-03-05T16:41:43.013Z",[2586],{"id":2587,"name":2520,"slug":2588,"published":12,"full_slug":2589,"is_folder":14,"parent_id":216},455848297,"probiotische-lebensmittel","ch-de/blog/articles/probiotische-lebensmittel",[],{"name":2592,"created_at":2593,"published_at":2594,"updated_at":2595,"id":2596,"uuid":2597,"content":2598,"slug":2671,"full_slug":2672,"sort_by_date":151,"position":2673,"tag_list":2674,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2675,"first_published_at":2676,"release_id":151,"lang":157,"path":151,"alternates":2677,"default_full_slug":2672,"translated_slugs":2682},"EKG","2024-03-04T13:27:40.691Z","2024-08-20T09:58:34.688Z","2024-08-20T09:58:34.728Z",454875768,"191e7397-2d2c-4ce2-9442-afbcebb0f20e",{"_uid":2599,"body":2600,"meta":2638,"title":2644,"author":2645,"component":164,"categories":2654,"description":2663,"publishedAt":2664,"heroMobileImage":2665,"heroDesktopImage":2669},"9213b5bc-d653-44c3-bc07-45b233732ed5",[2601,2604,2612,2615,2618,2621,2629,2632,2635],{"_uid":2602,"content":2603,"component":106},"09c84f02-56e0-43d4-ab80-d17cf7f22e58","## **What Is an Electrocardiogram (ECG)?** \n\nAn electrocardiogram (ECG) is a graphical representation of the electrical activity of the heart over time. The ECG measures the electrical signals generated during cardiac activity and presents them as a graph \\[2\\]. \n\nECGs provide information about heart rate, heart rhythm, and conduction of the heart's excitation. Electrocardiography is used to diagnose heart disease, clarify symptoms such as heart pain and arrhythmias, monitor the effectiveness of certain treatments, and assess the overall condition of the heart.\n\n## **What are the Different Types of ECGs?** \n\nThere are different types of ECGs, depending on the purpose of the exam. Common ECG's include the resting ECG, the exercise ECG, and the long-term ECG \\[3\\].\n\n- **The Resting ECG** is usually performed at rest and can provide information about heart rhythm as well as detect abnormalities in cardiac activity.\n- **The Exercise ECG** is recorded during physical exertion, such as running or cycling, and can assess cardiac function under stress.\n- **The Long-term ECG**, also called Holter ECG, records heart activity over a long period of time and can detect arrhythmias that occur only occasionally.\n\n## **When Is an ECG Performed?**",{"_uid":2605,"component":741,"description":138,"mobileImage":2606,"desktopImage":2610},"fbcf49df-50a8-4d2e-b516-381a18c221c6",{"id":2607,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2608,"copyright":138,"fieldtype":140,"meta_data":2609,"is_private":14,"is_external_url":14},14452869,"https://a.storyblok.com/f/103647/640x427/b30ac020be/herz-seite.jpg",{},{"id":2607,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2608,"copyright":138,"fieldtype":140,"meta_data":2611,"is_private":14,"is_external_url":14},{},{"_uid":2613,"content":2614,"component":106},"1e0a44a3-dd00-4727-9c2a-9024963728d4","ECGs are performed in a variety of situations and for a variety of reasons. They are used to diagnose heart disease, clarify symptoms such as heart pain and arrhythmias, monitor the effects of certain treatments, and assess the overall condition of the heart. \n\nCommon indications for an ECG include chest pain or chest tightness, palpitations or palpitations, shortness of breath or shortness of breath, cardiac arrhythmias such as dizziness or syncope, monitoring cardiac function with certain treatments or medications, preparing for planned surgeries or procedures, and checking cardiac health in high-risk patients \\[4\\].",{"_uid":2616,"content":2617,"component":110},"1c423fdd-d801-41ef-bf19-62b244e5eafb","[CARE'](https://care.me/ch-en/)s ECG service offers a modern approach to heart health by facilitating access to high-quality diagnostic procedures and medical expertise. By combining technology and expertise, CARE enables members to improve their heart health and actively participate in heart monitoring and care.",{"_uid":2619,"content":2620,"component":106},"26780343-1db2-4e2b-b601-b20e0720525d","It is important to know that a normal ECG does not necessarily indicate a heart problem. An ECG is only a snapshot of heart activity and may not detect certain conditions. A comprehensive evaluation of heart health usually requires a combination of clinical examination, medical history, other diagnostic tests, and medical expertise.\n\n## **ECG Evaluation** \n\nECG evaluation involves assessing heart rate, heart rhythm, and other characteristic features of the ECG waveform. A normal heart rate is usually between 60 and 100 beats per minute. A regular heart rhythm indicates a steady sequence of heartbeats. Deviations from the norm may indicate various heart problems. For example, changes in the ST segment may indicate a heart attack. However, a comprehensive assessment requires additional testing and medical expertise.\n\nFor example, ST-segment changes may indicate acute myocardial infarction \\[6\\].\n\n### **Normal ECG** \n\nA normal ECG shows a regular heart rate, normal cardiac rhythm, and no significant deviations from the norm. The heart rate is usually between 60 and 100 beats per minute. The heart rhythm indicates a regular sequence of heartbeats, with each beat occurring in a specific pattern. Deviations from the norm may indicate various heart problems or diseases. It is important to note that a normal ECG does not always rule out the absence of heart problems. \n\nA comprehensive assessment of heart health usually requires a combination of clinical examination, medical history, other diagnostic tests, and physician expertise.\n\n## **How Do ECGs Work?** ",{"_uid":2622,"component":741,"description":138,"mobileImage":2623,"desktopImage":2627},"b6a21c8c-f558-43a8-b7f7-6c973cc0fbcc",{"id":2624,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2625,"copyright":138,"fieldtype":140,"meta_data":2626,"is_private":14,"is_external_url":14},14452867,"https://a.storyblok.com/f/103647/640x427/ccce4e8471/ekg-schrift.jpg",{},{"id":2624,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2625,"copyright":138,"fieldtype":140,"meta_data":2628,"is_private":14,"is_external_url":14},{},{"_uid":2630,"content":2631,"component":106},"80cfa4aa-0549-4056-8693-5e2e09d6694b","The ECG examination is usually simple and painless. The patient is asked to relax and remain still. Electrodes are placed on specific areas of the body, such as the wrists, ankles, or chest. The electrodes detect the electrical signals from the heart and transmit them to an ECG machine, which records and graphs the activity \\[7\\].\n\nNo special follow-up is usually required after an ECG examination. A physician or cardiologist evaluates the results and recommends further testing and treatment if necessary.",{"_uid":2633,"content":2634,"component":110},"eea3c923-ef22-4e62-a2d5-4fc10c1a5874","## **Performing an ECG at CARE**\n\nAs part of your [preventive health check-up](https://care.me/ch-en/pricing/) at CARE, depending on your CARE plan, an ECG is also performed to identify potential heart conditions. You can view the results conveniently in your CARE app. This will tell you whether any abnormalities in your heart rhythm have been detected that require special attention. \n\n[Book your health check-up now and find out more!](https://care.me/ch-en/pricing/)",{"_uid":2636,"title":116,"content":2637,"component":118},"253c0252-faaa-4c57-977f-def27d877541","\\[1\\] Alpert JS, et al. (2017). Electrocardiography. In: Hurst's The Heart, 14th Edition. McGraw-Hill.\n\n\\[2\\]  Macfarlane PW, et al. (2014). Comprehensive Electrocardiography, 2nd Edition. Oxford University Press.\n\n\\[3\\] Wagner GS, et al. (2018). Marriott's Practical Electrocardiography, 13th Edition. Wolters Kluwer.\n\n\\[4\\] Surawicz B, et al. (2009). AHA/ACCF/HRS Recommendations for the Standardization and Interpretation of the Electrocardiogram: Part III: Intraventricular Conduction Disturbances. Circulation, 119(10): e235-e240.\n\n\\[5\\] Drew BJ, et al. (2010). Practice standards for electrocardiographic monitoring in hospital settings: An American Heart Association scientific statement from the Councils on Cardiovascular Nursing, Clinical Cardiology, and Cardiovascular Disease in the Young: Endorsed by the International Society of Computerized Electrocardiology and the American Association of Critical-Care Nurses. Journal of Cardiovascular Nursing, 25(2): 67-73.\n\n\\[6\\] Rautaharju PM, et al. (2009). AHA/ACCF/HRS Recommendations for the Standardization and Interpretation of the Electrocardiogram: Part IV: The ST Segment, T and U Waves, and the QT Interval. Circulation, 119(10): e241-e250.\n\n\\[7\\] Gussak I, et al. (2012). ECG Interpretation: From Pathophysiology to Clinical Application. Humana Press.",[2639],{"_uid":2640,"title":2641,"no_index":14,"og_image":2642,"component":123,"no_follow":14,"description":2643,"image_param":125,"hide_sitemap":14},"b418b499-7738-40f4-8f7f-b5762ff1a38c","What is an EKG (Electrocardiogram)?","//a.storyblok.com/f/103647/640x427/927834d4c2/herz-buch.jpg","ECGs are a standard method in cardiology and are used to diagnose and monitor heart disease. Here’s all you need to know about Electrocardiograms.","The Electrocardiogram (ECG) – Electric Signals In Your Heart",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2646,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2650,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2651,"default_full_slug":150,"translated_slugs":2653,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2647,"isFemale":12,"linkedin":2649,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2648,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2652],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2655],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":2656,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":2657,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":2658,"default_full_slug":20,"translated_slugs":2662,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[2659,2660,2661],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"Electrocardiography (ECG) is a non-invasive method that records the heart's electrical activity over time. ECG's provide essential information about heart rate, cardiac rhythm, and conduction of excitation in the heart [1]. \nECGs are a standard method in cardiology and are used to diagnose and monitor heart disease. This article looks closely at the different types of ECGs, how they are performed and evaluated, and their importance for health.","2024-02-20 14:55",{"id":2666,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2667,"copyright":138,"fieldtype":140,"meta_data":2668,"is_private":14,"is_external_url":14},14452868,"https://a.storyblok.com/f/103647/640x427/927834d4c2/herz-buch.jpg",{},{"id":2666,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2667,"copyright":138,"fieldtype":140,"meta_data":2670,"is_private":14,"is_external_url":14},{},"electrocardiogram-ecg","ch-en/blog/articles/electrocardiogram-ecg",-240,[],"e0799a0a-098e-4c6f-9ff5-2b26ac7a138e","2024-03-04T13:50:47.685Z",[2678],{"id":2679,"name":2592,"slug":2680,"published":12,"full_slug":2681,"is_folder":14,"parent_id":216},454893721,"elektrokardiogramm-ekg","ch-de/blog/articles/elektrokardiogramm-ekg",[],{"name":2684,"created_at":2685,"published_at":2686,"updated_at":2687,"id":2688,"uuid":2689,"content":2690,"slug":2768,"full_slug":2769,"sort_by_date":151,"position":2770,"tag_list":2771,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2772,"first_published_at":2773,"release_id":151,"lang":157,"path":151,"alternates":2774,"default_full_slug":2769,"translated_slugs":2782},"How Long Does It Take for Melatonin to Work","2024-01-18T15:58:20.028Z","2024-12-27T10:36:42.031Z","2024-12-27T10:36:42.057Z",429256598,"224df132-4ce0-4ea5-ab48-3f5aed1fc9cd",{"_uid":2691,"body":2692,"meta":2735,"title":2741,"author":2742,"component":164,"categories":2751,"description":2760,"publishedAt":2761,"heroMobileImage":2762,"heroDesktopImage":2766},"88376e00-c248-4614-8b9e-b2041face6d4",[2693,2696,2704,2707,2715,2718,2726,2729,2732],{"_uid":2694,"content":2695,"component":106},"4ca2a364-1d4f-47c4-9acd-89972409513f","# What Is Melatonin?\n\nDo you encounter sleep problems, insomnia, or suffer from jet lag? Melatonin, often referred to as the “sleep hormone,” is a naturally occurring compound produced by the pineal gland in the brain. This hormone plays a crucial role in regulating the body's circadian rhythm, the internal clock that governs the sleep-wake cycle. \\[1\\]\n\nMelatonin production is influenced by environmental cues, primarily light and darkness, which signal the body to adjust its levels accordingly. \n\nWe will now take a look at this in more detail.\n\n## How Is Melatonin Important for Your Body?\n\nAs already mentioned, the synthesis and release of melatonin are intricately tied to the body's circadian rhythm, the internal clock that regulates your sleep-wake cycle. This process is influenced by environmental cues, primarily light and darkness. \\[1\\]\n\nIn the absence of light or light exposure, your pineal gland is stimulated to produce melatonin. Specialized cells in the retina of your eye send signals to the brain's suprachiasmatic nucleus, indicating that it's becoming dark. Consequently, the pineal gland begins to convert serotonin, a neurotransmitter, into melatonin. This conversion is facilitated by a series of enzymatic reactions. \\[1\\]\n\nNow you roughly know about the production of melatonin, but how fast does it work?\n\nAs melatonin levels rise in the evening, it signals to the body that it's time to wind down and prepare for sleep. Melatonin interacts with specific receptors in your brain, particularly in the hypothalamus, helping to reduce alertness and promote the onset of sleep. This interaction plays a crucial role in synchronizing your body's internal clock with the external day-night cycle.\n\nIn the morning, your exposure to light inhibits melatonin production. As daylight increases, your melatonin levels drop, signaling your body to wake up and become alert. This dance between melatonin production and exposure to light helps maintain a balance in the sleep-wake cycle, ensuring that you are alert and awake during daylight hours and ready to sleep when darkness falls. \n\nDisruptions to this cycle, such as exposure to artificial blue light at night, can impact melatonin production and, subsequently, disturb the normal patterns of sleep and wakefulness. \\[2\\]\n\n### Other Important Functions of Melatonin\n\nMelatonin's significance extends beyond its role in promoting sleep. It acts as a master regulator of the body's internal clock, influencing various physiological processes, including your body temperature, blood pressure, and hormonal secretion. \n\nAdditionally, melatonin is a potent antioxidant, helping to combat oxidative stress and supporting your cellular health. Its multifaceted functions make melatonin a critical component in maintaining your overall well-being and health. \\[3\\]\n\nSo, how long does it take for melatonin to kick in?\n\n## How Long Does It Take for Melatonin to Take Effect?\n\nThe onset of melatonin to kick in varies among people and is influenced by several factors, such as age and individual health aspects. Generally, when taken as a supplement, melatonin starts to take effect within 30 minutes to an hour. \\[4\\]\n\nBut how can you optimize the onset and effect of melatonin supplements? The key when supplementing melatonin is to mimic the natural rise in melatonin levels that occurs in the evening as your body prepares for sleep. \n\nKeep in mind that factors such as the correct dosage, form (instant-release or extended-release melatonin), and individual responsiveness can influence how quickly melatonin induces sleepiness and relaxation.\n\n## How Does Melatonin Affect Your Sleep?",{"_uid":2697,"component":741,"description":138,"mobileImage":2698,"desktopImage":2702},"c3723a2e-d0f0-4d89-bb96-f84af6d3c6d5",{"id":2699,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2700,"copyright":138,"fieldtype":140,"meta_data":2701,"is_private":138,"is_external_url":14},13793382,"https://a.storyblok.com/f/103647/1920x1280/d5c6b66f0a/evening-sun-desktop.jpg",{},{"id":2699,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2700,"copyright":138,"fieldtype":140,"meta_data":2703,"is_private":138,"is_external_url":14},{},{"_uid":2705,"content":2706,"component":106},"f4a64553-b4ea-444e-99f6-f5052bbf90ce","Melatonin is instrumental in promoting sleep by signaling to the body that it is time to wind down. Its interaction with receptors in the brain helps reduce alertness and ease the transition from wakefulness to a state of calmness and relaxation that allows you to fall asleep. \n\nResearch suggests that melatonin not only shortens the time it takes to fall asleep but may also improve the overall quality of sleep. \\[1\\]\n\nHowever, you must understand that melatonin is not a sedative but rather a regulator of the sleep-wake cycle.\n\n## How to Take Melatonin? \n\nHow melatonin works is influenced by the method of supplement administration. There are over-the-counter pills, gummies, and other sleep aids that contain melatonin that can help you with your sleep or be a form of treatment for mild sleep disorders such as sleep insomnia. A medication that contains melatonin is called a chronobiotic, which means that the drug shifts biological rhythms. \\[5\\]\n\nSublingual or oral forms are common, with sublingual options often leading to faster absorption. The dose of melatonin is a crucial factor, with lower doses (0.5 to 3 mg) often being more effective than higher doses. \n\nTiming is equally important; taking melatonin about 30-60 minutes before your intended bedtime aligns with the body's natural circadian rhythm, enhancing its sleep-inducing effects. \\[6\\]\n\nConsult with your healthcare provider and seek medical advice before you take any melatonin pills or sleep medicine. \n\n### Melatonin Supplements – Synthetic or Natural? ",{"_uid":2708,"component":741,"description":138,"mobileImage":2709,"desktopImage":2713},"24580ae2-e024-4d70-84c6-3b8ea40f0cfd",{"id":2710,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2711,"copyright":138,"fieldtype":140,"meta_data":2712,"is_private":138,"is_external_url":14},13793384,"https://a.storyblok.com/f/103647/1920x1280/e227547585/pies-desktop.jpg",{},{"id":2710,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2711,"copyright":138,"fieldtype":140,"meta_data":2714,"is_private":138,"is_external_url":14},{},{"_uid":2716,"content":2717,"component":106},"645ab30a-0a81-433e-a4f4-c915f5a70bf0","**Natural melatonin supplements**, found in certain foods, offer a holistic approach to enhancing sleep quality. Studies support that foods like tart cherries, grapes, eggs, fish and nuts contain melatonin, promoting an increase of melatonin in the serum. Incorporating these items into your diet can contribute to a more natural regulation of the sleep-wake cycle and improve sleep efficiency. \\[7\\]\n\nOn the other hand, **synthetic melatonin supplements** are engineered to mimic the hormone's natural form. These supplements provide a precise and controlled dose, allowing for tailored adjustments based on individual needs. While natural sources offer a more gradual and subtle boost to melatonin levels, synthetic supplements provide a more direct and immediate impact, making them advantageous if you seek a fast, good night’s sleep. \\[1\\]\n\nBoth natural and synthetic melatonin options can be effective, but choosing between them may depend on personal preferences, dietary restrictions, and the desired speed of melatonin's influence on your sleep patterns. \n\nConsulting with a healthcare professional can help you make informed decisions based on your unique circumstances and preferences regarding taking melatonin.\n\n## How Long Does Melatonin Stay in Your Body?\n\nWhile the onset of melatonin's effects is relatively quick, its duration in the body is limited. The half-life of melatonin is approximately 20 to 60 minutes, meaning that within a few hours, its levels significantly decrease. \\[1\\]\n\nThis brief presence underscores the importance of taking melatonin at the right time to align it with your body's natural sleep-wake cycle.\n\n## What Are the Possible Side Effects of Melatonin?",{"_uid":2719,"component":741,"description":138,"mobileImage":2720,"desktopImage":2724},"5dec17ca-4cf6-4cf1-8bec-aabce05c3d8f",{"id":2721,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2722,"copyright":138,"fieldtype":140,"meta_data":2723,"is_private":138,"is_external_url":14},13793380,"https://a.storyblok.com/f/103647/1920x1280/4eed554d4a/sleeping-train-desktop.jpg",{},{"id":2721,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2722,"copyright":138,"fieldtype":140,"meta_data":2725,"is_private":138,"is_external_url":14},{},{"_uid":2727,"content":2728,"component":106},"2a49a7e2-0da9-4136-af06-ec47f45d71e3","Melatonin is generally regarded as safe for short-term use when taken at appropriate doses. However, like any supplement, melatonin tablets and sleeping pills may have side effects, and individual responses can vary.\n\nCARE has prepared a list of common side effects, along with brief descriptions of melatonin supplementation: \\[8\\]\n\n### Headaches:\n\nSome people experience headaches as a side effect of melatonin supplementation. \\[8\\]\n\n### Dizziness:\n\nMelatonin can cause dizziness in some users. This effect may be more pronounced in people who are sensitive to changes in blood pressure. \\[8\\]\n\n### Nausea:\n\nNausea is another potential side effect of melatonin. It can range from mild discomfort to more severe feelings of queasiness. \\[8\\]\n\n### Drowsiness & Daytime Sleepiness:\n\nWhile the primary purpose of melatonin is to induce sleepiness, excessive drowsiness can occur, especially if the dosage is higher than necessary. This may lead to difficulty concentrating or performing tasks that require alertness and result in daytime sleepiness. \\[8\\]\n\n### Vivid Dreams or Nightmares:\n\nSome people report experiencing vivid dreams or nightmares when taking melatonin. The exact mechanism behind how melatonin supplements influence your dreams is not fully understood but may be related to changes in your sleep patterns. Melatonin can increase [REM sleep](https://care.me/ch-en/blog/how-to-get-more-rem-sleep/), during which you usually dream. \\[9\\]\n\n### Lowered Body Temperature:\n\nMelatonin supplementation has been associated with a mild decrease in body temperature, which may be undesirable for people who are already sensitive to feeling cold. \\[8\\]",{"_uid":2730,"content":2731,"component":110},"18aa4dc8-08f2-4507-acf1-c90e7ae53b33","## How to Optimize Your Sleep & Health With CARE\n\nAt CARE, you gain access to comprehensive Health Check-ups, which serve as proactive measure to optimize your overall wellness. Our health assessments provide you with crucial insights into your biomarkers, unlocking a personalized roadmap for optimizing your health.\n\nMonitoring specific biomarkers in your blood can unveil valuable information about your hormonal balance, dietary needs, and overall health status. Being aware of certain blood levels enables you to implement interventions where necessary in time to tailor your lifestyle choices for optimal outcomes like better sleep and optimized health.",{"_uid":2733,"title":116,"content":2734,"component":118},"552d7e80-5b32-4b0b-a524-835c51480f06","\\[1\\] Costello, R. B., Lentino, C. V., Boyd, C. C., O'Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition journal, 13, 106. \u003Chttps://doi.org/10.1186/1475-2891-13-106>\n\n\\[2\\] Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in physiology, 13, 943108. \u003Chttps://doi.org/10.3389/fphys.2022.943108>\n\n\\[3\\] Reiter RJ, Mayo JC, Tan DX, Sainz RM, Alatorre-Jimenez M, Qin L. Melatonin as an antioxidant: under promises but over delivers. J Pineal Res. 2016;61(3):253-278. doi:10.1111/jpi.12360\n\n\\[4\\] ZzzQuil. (n.d.). What to expect when you take melatonin | ZZZQuil. ZzzQuil. \u003Chttps://www.zzzquil.com/en-us/article/melatonin-for-the-first-time>\n\n\\[5\\] Zhou, E., PhD. (2022, March 15). “Vitamin M” — is melatonin the cure for your sleep problems? Harvard Health. \u003Chttps://www.health.harvard.edu/blog/vitamin-m-is-melatonin-the-cure-for-your-sleep-problems-202203152703>\n\n\\[6\\] NHS. (2023c, February 23). How and when to take melatonin. [nhs.uk](http://nhs.uk). \u003Chttps://www.nhs.uk/medicines/melatonin/how-and-when-to-take-melatonin/#:\\~:text=The%20usual%20starting%20dose%20is,tablets%20(10mg)%20once%20daily>.\n\n\\[7\\] Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R. Y., Xu, D. P., & Li, H. B. (2017). Dietary Sources and Bioactivities of Melatonin. Nutrients, 9(4), 367. \u003Chttps://doi.org/10.3390/nu9040367>\n\n\\[8\\] Tuft, C., Matar, E., Menczel Schrire, Z., Grunstein, R. R., Yee, B. J., & Hoyos, C. M. (2023). Current Insights into the Risks of Using Melatonin as a Treatment for Sleep Disorders in Older Adults. Clinical interventions in aging, 18, 49–59. \u003Chttps://doi.org/10.2147/CIA.S361519>\n\n\\[9\\] Kunz D, Mahlberg R, Müller C, Tilmann A, Bes F. Melatonin in patients with reduced REM sleep duration: two randomized controlled trials. J Clin Endocrinol Metab. 2004;89(1):128-134. doi:10.1210/jc.2002-021057",[2736],{"_uid":2737,"title":2738,"no_index":14,"og_image":2739,"component":123,"no_follow":14,"description":2740,"image_param":125,"hide_sitemap":14},"28f97c89-599e-4e71-8d9b-8bdaace1713b","How Long Does It Take for Melatonin to Work?","//a.storyblok.com/f/103647/1920x1440/b07fe036b0/wooden-letters-desktop.jpg","Prepare to learn about the fascinating biological interplay between melatonin and your sleep and learn how long it takes for melatonin to kick in.","Decoding Your Sleep – How Long Does It Take for Melatonin to Work? ",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2743,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2747,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2748,"default_full_slug":150,"translated_slugs":2750,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2744,"isFemale":12,"linkedin":2746,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2745,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2749],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2752],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":2753,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":2754,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2755,"default_full_slug":50,"translated_slugs":2759,"_stopResolving":12},{"_uid":1776,"title":49,"component":171},[],[2756,2757,2758],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},[],"Embark with CARE on a journey into the realm of sleep, where we dive into the intricate workings of melatonin, your body's natural timekeeper. Together, we will unravel the science behind melatonin's role in the natural sleep-wake cycle, the circadian rhythm. From its production in the brain to its nuanced dance with light and darkness, we explore how this biochemical conductor influences the balance of wakefulness and sleep. \nPrepare to learn about the fascinating biological interplay between melatonin and your sleep and gain insights into how you can biohack your sleep for optimized health and well-being.\n","2024-01-29 08:56",{"id":2763,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2764,"copyright":138,"fieldtype":140,"meta_data":2765,"is_external_url":14},13793381,"https://a.storyblok.com/f/103647/1920x1440/b07fe036b0/wooden-letters-desktop.jpg",{},{"id":2763,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2764,"copyright":138,"fieldtype":140,"meta_data":2767,"is_external_url":14},{},"how-long-does-it-take-for-melatonin-to-work","ch-en/blog/articles/how-long-does-it-take-for-melatonin-to-work",-120,[],"4d8f5715-d854-4539-b466-ff9272055eb5","2024-02-12T10:21:43.271Z",[2775,2779],{"id":2776,"name":2684,"slug":2777,"published":12,"full_slug":2778,"is_folder":14,"parent_id":216},429278021,"wie-schnell-wirkt-melatonin","ch-de/blog/articles/wie-schnell-wirkt-melatonin",{"id":2780,"name":2684,"slug":2768,"published":14,"full_slug":2781,"is_folder":14,"parent_id":211},429274438,"archive/us-en/blog/articles/how-long-does-it-take-for-melatonin-to-work",[],{"name":2784,"created_at":2785,"published_at":2786,"updated_at":2787,"id":2788,"uuid":2789,"content":2790,"slug":2890,"full_slug":2891,"sort_by_date":151,"position":2892,"tag_list":2893,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2894,"first_published_at":2895,"release_id":151,"lang":157,"path":151,"alternates":2896,"default_full_slug":2891,"translated_slugs":2903},"Non-Sleep Deep Rest","2024-01-17T13:19:02.406Z","2024-12-27T10:37:16.738Z","2024-12-27T10:37:16.775Z",428598985,"5f0b3fac-2dbd-4e39-8fd4-a037cfc63815",{"_uid":2791,"body":2792,"meta":2857,"title":2863,"author":2864,"component":164,"categories":2873,"description":2882,"publishedAt":2883,"heroMobileImage":2884,"heroDesktopImage":2888},"346f6599-130c-4a71-a27e-4571c19b868b",[2793,2796,2804,2807,2815,2818,2826,2829,2837,2840,2848,2851,2854],{"_uid":2794,"content":2795,"component":106},"ed5db68d-6131-4c38-b305-a890f343ff3e","## What Is Non-Sleep Deep Rest?\n\nNon-sleep deep rest, shortly called NSDR, is an umbrella term that refers to a collection of activities and practices that induce a state of deep relaxation and rejuvenation similar to those our body experiences during deep sleep. During non-sleep deep rest, you actually do not fall asleep yet profit from some similar biological benefits. \\[1\\]\n\nFor you to better understand the advantages of non-sleep deep rest and how it compares to “real” deep sleep, let’s take a quick look at the deep sleep stage: Deep sleep, or N3, is one of the four sleep stages of our sleep cycle. The deep sleep stage is crucial for memory consolidation and physical restoration, promoting muscle repair and growth. \\[2\\]\n\nNon-sleep deep rest (NSDR) practices aim to achieve similar biological processes without traditional sleep, contributing to improved cognitive function, physical restoration, more energy, better sleep, and overall well-being. While deep sleep is essential, NSDR offers an alternative approach to reap some of these biological advantages through intentional relaxation and rejuvenation activities throughout your day. \\[3\\]\n\nTo sum it up, non-sleep deep rest provides the body and mind with a restorative experience that mimics some physiological and psychological benefits of deep sleep.\n\nAnd how exactly does this work?\n\nNon-sleep deep rest practices are closely associated with the parasympathetic nervous system (PNS). The PNS is one of the branches of the autonomic nervous system, responsible for the body's “rest and digest” functions. NSDR allows the mind to rest in between sleep and active wakefulness through classical relaxation techniques and gives you control over awareness, perception, and rest by teaching your nervous system how to relax. \\[1\\]\n\nDid you know that you have approximately 35 thoughts per minute? The main goal of NSDR is to calm your mind by slowing down cognitive processes like thinking. NSDR techniques aim to reduce your brain’s operational frequency to a rate of only 1–3 thoughts per minute. This lower frequency is consistent with delta brain waves, which typically occur during deep sleep. Once you achieve these delta brainwave patterns, your parasympathetic nervous system is activated. When your parasympathetic branch is activated, you feel calmer, and your heart rate and respiration rate decrease. \\[4\\]\n\nNSDR activities and yoga nidra, involving deep breathing, meditation, and relaxation exercises, are known to stimulate the PNS, promoting a state of calmness and relaxation. \\[1\\]\n\n### Dr. Andrew Huberman – A Pioneer In NSDR Techniques",{"_uid":2797,"component":741,"description":138,"mobileImage":2798,"desktopImage":2802},"8315b37f-90fe-4e8f-8d69-3b7a25e29b4e",{"id":2799,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2800,"copyright":138,"fieldtype":140,"meta_data":2801,"is_private":138,"is_external_url":14},13774904,"https://a.storyblok.com/f/103647/1920x1280/e24b57fbd9/fancy-screen-desktop.jpg",{},{"id":2799,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2800,"copyright":138,"fieldtype":140,"meta_data":2803,"is_private":138,"is_external_url":14},{},{"_uid":2805,"content":2806,"component":106},"8e63bb67-1255-4fbf-8782-f2da6d43d034","\nDr. Andrew Huberman, a neuroscientist and professor of neurobiology and, by courtesy, of psychiatry and behavioral sciences at Stanford University, has explored the connection between neuroscience and Non-Sleep Deep Rest (NSDR) practices. He has named NSDR and contributed valuable insights into how activities like deep breathing and meditation impact brain function, promoting relaxation, stress reduction, better memory retention, and other health benefits. \\[5\\]\n\nHis NSDR videos on YouTube have become incredibly popular, and he has more than 3.44 million followers.\n\nWe recommend listening to the [Huberman Lab Podcast](https://www.hubermanlab.com/podcast), where Dr. Huberman regularly gives interesting scientific insights into states of deep rest, NSDR, and other hacks to improve the well-being of your brain.\n\nSo, is NSDR considered biohacking?\n\n### NSDR & Biohacking\n\nYes, NSDR is the latest trend in biohacking. Biohacking, also known as human augmentation or human enhancement, refers to practices and lifestyle changes that aim to improve your performance, health, and well-being through strategic interventions. Some people even use biohacking intending to prolong their lifespan. The methods and practices of biohacking are drawn from the fields of biology, neuroscience, and genetics.\n\nNSDR activities involve intentional practices aimed at activating and improving certain biological processes. In essence, NSDR represents a specific subset of practices focused on rest and rejuvenation of your brain and body.\n\nFor example, non-sleep deep rest practices play a crucial role in promoting neuroplasticity, the brain's ability to reorganize itself. By engaging in NSDR, you can reduce stress and anxiety, fostering an environment conducive to structural changes in the brain associated with learning and memory. \\[1\\] \\[5\\]\n\nThis mind-body connection, inherent in NSDR, contributes to neural adaptations, supporting emotional regulation and creativity, ultimately enhancing cognitive function and overall well-being. \\[6\\]\n\n## What Are the Health Benefits of NSDR?",{"_uid":2808,"component":741,"description":138,"mobileImage":2809,"desktopImage":2813},"9be4d3b1-6841-473f-8d24-1dd9a2da816c",{"id":2810,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2811,"copyright":138,"fieldtype":140,"meta_data":2812,"is_private":138,"is_external_url":14},13774907,"https://a.storyblok.com/f/103647/1920x1280/fc2fbb3e16/girl-on-the-gras-desktop.jpg",{},{"id":2810,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2811,"copyright":138,"fieldtype":140,"meta_data":2814,"is_private":138,"is_external_url":14},{},{"_uid":2816,"content":2817,"component":106},"4e812983-0dd4-4d9a-bc28-28886c84121e","### Mental Health & Stress Relief\n\nNSDR can help you lower the release of stress hormones by promoting the activity of the parasympathetic nervous system, reducing sympathetic activity, and fostering a relaxation response. Therefore, non-sleep deep rest practices and yoga nidra have been linked to significant improvements in mental health, offering a holistic approach to stress reduction, improvement of anxiety and mild depression, and improving emotional well-being. NSDR benefits modulate brain wave frequencies, particularly promoting relaxation and calmness due to intense focus and conscious body control. \\[1\\] \\[5\\]\n\n### Pain Management\n\nAdditionally, NSDR techniques show promise in pain management, providing relief through the mind-body connection. \\[7\\]\n\n### Better Sleep\n\nFurthermore, NSDR and yoga nidra foster a conducive environment for a good night's sleep by reducing stress and promoting optimal brain wave patterns conducive to better sleep quality. \\[5\\]\n\n### Neural Harmony\n\nPicture your brain as Times Square, with thoughts and information buzzing around. NSDR practices give your neurons a breather, allowing them to organize and declutter. This mental tidying-up promotes neural harmony, leading to improved cognitive function and mental clarity. \\[5\\]\n\n### Hormonal Balance\n\nNSDR techniques improve hormonal balance by activating the parasympathetic nervous system, which reduces the release of stress hormones, fostering a state of relaxation and equilibrium in your body's hormonal milieu. The intentional modulation of the autonomic nervous system through NSDR practices contributes to a more balanced and harmonious hormonal response. Interestingly, studies have proven yoga nidra to be especially helpful for women who suffer from menstrual disorders. \\[8\\]\n\n### Cellular Rejuvenation & Immune Boost\n\nEvery cell in your body deserves a spa day, and NSDR delivers just that. The relaxation induced by NSDR practices promotes cellular repair and regeneration as it happens during deep sleep, contributing to your overall cellular health. Furthermore, NSDR techniques, through their impact on the parasympathetic nervous system, reduce the release of stress hormones like cortisol, preventing chronic stress-induced suppression of immune function. The activation of the parasympathetic system also modulates inflammatory responses, contributing to a more balanced and efficient immune system. \\[1\\] \\[2\\]\n\n### Cardiovascular Health\n\nNSDR practices have a soft spot for your heart. By lowering stress levels, they contribute to healthier blood pressure and cardiovascular function. \\[1\\] \\[5\\]\n\n### Metabolic Zen Mode\n\nChronic stress can disrupt metabolic processes by elevating stress hormones like cortisol. This leads to imbalances in blood sugar, increased fat storage, and altered energy metabolism. By reducing stress and activating the parasympathetic nervous system, non-sleep deep rest techniques help [restore metabolic balance](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/), mitigating the negative effects of chronic stress on processes such as glucose regulation and energy utilization. \\[8\\]\n\nSo, there you have it— NSDR is not just about relaxation; it offers a plethora of benefits that resonate through cells, neurons, and hormones in your body, leaving you with harmonious and revitalized biological processes that can help you attain more energy, a better mood, and improved sleep. \\[1\\] \\[5\\] \\[8\\]\n\nTime to treat your body to some well-deserved biological pampering or, should we say, biohacking!\n\nHow do you practice NSDR techniques?\n\n## How Do You Start Practicing Non-Sleep Deep Rest?",{"_uid":2819,"component":741,"description":138,"mobileImage":2820,"desktopImage":2824},"2e8946d3-5e7b-4eec-8d34-a9335e8fef14",{"id":2821,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2822,"copyright":138,"fieldtype":140,"meta_data":2823,"is_private":138,"is_external_url":14},13774905,"https://a.storyblok.com/f/103647/1920x1306/576ee812d8/girl-in-mountain-desktop.jpg",{},{"id":2821,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2822,"copyright":138,"fieldtype":140,"meta_data":2825,"is_private":138,"is_external_url":14},{},{"_uid":2827,"content":2828,"component":106},"fd73718c-49e1-43b9-b3c1-73f289095664","NSDR is an umbrella term that includes different methods to obtain deep relaxation without falling asleep. To get accustomed and started with practicing Non-Sleep Deep Rest (NSDR), you can follow our easy non-sleep deep rest protocol for beginners:\n\n1. **Set Intentions:** Clarify what you want to achieve through NSDR, such as stress relief or improved energy and focus.\n2. **Choose Activities:** Select practices like mindfulness meditation, deep breathing, or yoga nidra recordings that resonate with you. \n3. **Create a Relaxing Space:** Find a quiet and comfortable spot where you won't be disturbed during your NSDR activities. \n4. **Start with Mindfulness Meditation:** Try to calm your mind by silencing thoughts and allowing your brain to rest. If you detect a thought, recognize it and silence it again.\n5. **Explore Deep Breathing:** Try techniques like diaphragmatic breathing to activate your body's relaxation response: Inhale deeply through your nose, allowing your diaphragm to descend, expanding your abdomen, and exhale slowly through your mouth, engaging your diaphragm to facilitate a full and controlled breath.\n6. **Experiment with Yoga Nidra:** Follow guided Yoga Nidra recordings for systematic NSDR relaxation.\n7. **Be Consistent:** Make NSDR a regular part of your routine for a few minutes each day to experience its benefits over time. You can do it at the beginning of your day, during your day for an energy or relaxation boost, or before going to bed to obtain better sleep quality – whatever suits your needs best.\n\n## What Is the Difference Between NSDR and Meditation?",{"_uid":2830,"component":741,"description":138,"mobileImage":2831,"desktopImage":2835},"c904d4e1-575d-4c6a-8901-b93cbb5e502e",{"id":2832,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2833,"copyright":138,"fieldtype":140,"meta_data":2834,"is_private":138,"is_external_url":14},13774902,"https://a.storyblok.com/f/103647/1920x1280/10a8e34a28/meditation-desktop.jpg",{},{"id":2832,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2833,"copyright":138,"fieldtype":140,"meta_data":2836,"is_private":138,"is_external_url":14},{},{"_uid":2838,"content":2839,"component":106},"35c5ec28-6023-4f1e-8452-c8d3a7d5c1c5","Non-Sleep Deep Rest (NSDR) is a comprehensive concept involving various practices designed to induce a state of deep relaxation and rejuvenation akin to the benefits of deep sleep without engaging in traditional sleep. \\[1\\] \\[5\\]\n\nUnlike meditation, the objective of NSDR goes beyond mental calmness; it aims at a holistic biological rejuvenation of both the body and mind.\n\nMeditation, on the other hand, is a practice centered around cultivating a focused and often relaxed state of mind, promoting mindfulness, redirecting thoughts, improving self-awareness, and achieving a sense of inner calm. \\[9\\]\n\nNSDR is based on the practice of yoga nidra, and the term is often used synonymously. Let us take a quick look at that. \n\n### Yoga Nidra – Yogic Sleep \n\nYoga Nidra, also known as “yogic sleep,” is a form of guided meditation that induces a state of conscious relaxation while maintaining awareness. \\[1\\]\n\nIn Yoga Nidra, you experience systematic guided relaxation, including body scans and breath awareness. While it involves a state of deep relaxation, it is distinct from traditional sleep, as the practitioner hovers between wakefulness and a profoundly relaxed state. \\[1\\]\n\nYoga Nidra is the fundament of NSDR, and yoga nidra recordings are often used in NSDR practices. \n\n## How Does NSDR Compare to Napping?",{"_uid":2841,"component":741,"description":138,"mobileImage":2842,"desktopImage":2846},"2cc73497-1d17-4ca6-bf66-524b93e29369",{"id":2843,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2844,"copyright":138,"fieldtype":140,"meta_data":2845,"is_private":138,"is_external_url":14},13774906,"https://a.storyblok.com/f/103647/1920x1280/e948005a42/white-sleep-desktop.jpg",{},{"id":2843,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2844,"copyright":138,"fieldtype":140,"meta_data":2847,"is_private":138,"is_external_url":14},{},{"_uid":2849,"content":2850,"component":106},"8309de32-a7d4-450e-a8dd-4c319db73eae","There have been some naysayers who claim that NSDR is just a new and fancy form of napping. That is not true. \n\nIn the duel between Non-Sleep Deep Rest (NSDR) and napping, NSDR emerges as the superior contender, offering a strategic and comprehensive approach to overall well-being. NSDR engages with both body and mind, allowing essential biological processes to unfold during deep relaxation without falling asleep and into your sleep cycle. Unlike napping, which can result in grogginess due to random awakening during sleep cycles, NSDR and yoga nidra target stress reduction, immune system support, and DNA repair. \\[1\\] \\[5\\]\n\nNapping, while providing a quick energy boost for some, has potential downsides and health risks, such as sleep inertia, disruption of the circadian rhythm, and an increased cardiovascular risk. Regular or prolonged naps have been linked to adverse health effects, impacting the intricate processes of our sleep cycle. \\[10\\]\n\nNSDR doesn't offer a mere quick fix but presents a comprehensive wellness program. It goes beyond tackling physical fatigue by addressing mental and emotional health, providing a sustained, holistic approach to wellness. NSDR emerges as the clear victor in the comparison. \n\nWhile napping can serve as a tool for a quick energy pick-me-up, NSDR's strategic and comprehensive techniques offer a nuanced and balanced approach to optimizing your health.",{"_uid":2852,"content":2853,"component":110},"cebf9fdf-fb45-4b9f-8aa2-528f785b5918","## CARE Loves Biohacking & NSDR Techniques\n\nBy crafting your own NSDR protocol or yoga nidra practice, you gain a powerful tool to improve your mental and physical health, optimize your cognitive function, boost your metabolism, and achieve stress relief. \\[1\\] \\[5\\]\n\nCARE is a great believer in biohacking. We regularly educate ourselves on the latest science-backed biohacking trends and are happy to discuss these with you during your next Health Check-up or CARE event.\n\nOur healthcare specialists will be happy to advise you on specific biohacking practices that suit your personal health goals.",{"_uid":2855,"title":116,"content":2856,"component":118},"870f93bb-f892-4784-8714-fb40930d2b82","\\[1\\] Parker S. Training attention for conscious non-REM sleep: The yogic practice of yoga-nidrā and its implications for neuroscience research. Prog Brain Res. 2019;244:255-272. doi:10.1016/bs.pbr.2018.10.016.\n\n\\[2\\] Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. \\[Updated 2022 Sep 7\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: \u003Chttps://www.ncbi.nlm.nih.gov/books/NBK526132/>\n\n\\[3\\] Zaccaro A, Riehl A, Piarulli A, et al. The Consciousness State of Traditional Nidrâ Yoga/Modern Yoga Nidra: Phenomenological Characterization and Preliminary Insights from an EEG Study. Int J Yoga Therapy. 2021;31(1):Article_14. doi:10.17761/2021-D-20-00014.\n\n\\[4\\] Fink AM, Bronas UG, Calik MW. Autonomic regulation during sleep and wakefulness: a review with implications for defining the pathophysiology of neurological disorders. Clin Auton Res. 2018 Dec;28(6):509-518. doi: 10.1007/s10286-018-0560-9. Epub 2018 Aug 28. PMID: 30155794; PMCID: PMC6542468.\n\n\\[5\\] Pandi-Perumal SR, Spence DW, Srivastava N, Kanchibhotla D, Kumar K, Sharma GS, Gupta R, Batmanabane G. The Origin and Clinical Relevance of Yoga Nidra. Sleep Vigil. 2022;6(1):61-84. doi: 10.1007/s41782-022-00202-7. Epub 2022 Apr 23. PMID: 35496325; PMCID: PMC9033521.\n\n\\[6\\] Brower V. Mind-body research moves towards the mainstream. EMBO Rep. 2006 Apr;7(4):358-61. doi: 10.1038/sj.embor.7400671. PMID: 16585935; PMCID: PMC1456909.\n\n\\[7\\] Li L, Shu W, Li Z, et al. Using Yoga Nidra Recordings for Pain Management in Patients Undergoing Colonoscopy. Pain Manag Nurs. 2019;20(1):39-46. doi:10.1016/j.pmn.2018.04.005.\n\n\\[8\\] Rani K, Tiwari SC, Kumar S, Singh U, Prakash J, Srivastava N. Psycho-Biological Changes with Add on Yoga Nidra in Patients with Menstrual Disorders: a Randomized Clinical Trial. J Caring Sci. 2016 Mar 1;5(1):1-9. doi: 10.15171/jcs.2016.001. PMID: 26989661; PMCID: PMC4794540.\n\n\\[9\\] Meditation and Mindfulness: What You Need To Know. (n.d.). NCCIH. \u003Chttps://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know>\n\n\\[10\\] Yamada T, Hara K, Shojima N, Yamauchi T, Kadowaki T. Daytime Napping and the Risk of Cardiovascular Disease and All-Cause Mortality: A Prospective Study and Dose-Response Meta-Analysis. Sleep. 2015 Dec 1;38(12):1945-53. doi: 10.5665/sleep.5246. PMID: 26158892; PMCID: PMC4667384.",[2858],{"_uid":2859,"title":2860,"no_index":14,"og_image":2861,"component":123,"no_follow":14,"description":2862,"image_param":125,"hide_sitemap":14},"64a61674-1e22-4772-87a4-661a02dfab49","What is Non-Sleep Deep Rest?","//a.storyblok.com/f/103647/1920x1283/d68168d0c4/dark-meditation-desktop.jpg","Discover the practice of non-sleep deep rest. We will introduce you to Dr. Andrew Huberman, who invented the term NSDR and is a pioneer in brain hacking. ","Non-Sleep Deep Rest – Hack Your Brain",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2865,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2869,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2870,"default_full_slug":150,"translated_slugs":2872,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2866,"isFemale":12,"linkedin":2868,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2867,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2871],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2874],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":2875,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":2876,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2877,"default_full_slug":50,"translated_slugs":2881,"_stopResolving":12},{"_uid":1776,"title":49,"component":171},[],[2878,2879,2880],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},[],"Non-sleep deep rest, or NSDR, is the latest trend in biohacking. The umbrella term refers to activities and practices that induce a state of deep relaxation and rejuvenation, similar to your deep sleep stage without actually falling asleep. NSDR practices are based on the ancient meditation practice of yoga nidra and backed up by modern neuroscience. NSDR can grant you various health benefits, and some people even compare it to self-hypnosis. \nIn this article, CARE will guide you through the practice of non-sleep deep rest and introduce you to Dr. Andrew Huberman, who invented the term NSDR and is a pioneer in brain hacking. \nAre you ready to hack your brain? Let’s get started!\n","2024-01-15 13:56",{"id":2885,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2886,"copyright":138,"fieldtype":140,"meta_data":2887,"is_external_url":14},13774903,"https://a.storyblok.com/f/103647/1920x1283/d68168d0c4/dark-meditation-desktop.jpg",{},{"id":2885,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2886,"copyright":138,"fieldtype":140,"meta_data":2889,"is_external_url":14},{},"non-sleep-deep-rest","ch-en/blog/articles/non-sleep-deep-rest",-20,[],"db758a96-729f-4b35-9009-f8241f723381","2024-01-17T15:20:10.076Z",[2897,2900],{"id":2898,"name":2784,"slug":2890,"published":14,"full_slug":2899,"is_folder":14,"parent_id":211},428602823,"archive/us-en/blog/articles/non-sleep-deep-rest",{"id":2901,"name":2784,"slug":2890,"published":12,"full_slug":2902,"is_folder":14,"parent_id":216},428602839,"ch-de/blog/articles/non-sleep-deep-rest",[],{"name":2905,"created_at":2906,"published_at":2907,"updated_at":2908,"id":2909,"uuid":2910,"content":2911,"slug":2989,"full_slug":2990,"sort_by_date":151,"position":2991,"tag_list":2992,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":2993,"first_published_at":2907,"release_id":151,"lang":157,"path":151,"alternates":2994,"default_full_slug":2990,"translated_slugs":3002},"Vagus Nerve Stimulation","2024-01-17T09:29:32.055Z","2024-01-17T15:20:11.410Z","2024-01-17T15:20:11.442Z",428526045,"ee93f823-9a8a-49c6-9cc2-0ccd9a24396a",{"_uid":2912,"body":2913,"meta":2956,"title":2962,"author":2963,"component":164,"categories":2972,"description":2981,"publishedAt":2982,"heroMobileImage":2983,"heroDesktopImage":2987},"dfd03240-6bf5-4d3a-b54b-6cf1b02ec028",[2914,2917,2925,2928,2936,2939,2947,2950,2953],{"_uid":2915,"content":2916,"component":106},"e5c01f01-b38c-4c84-9cab-ebd5e07f61b6","## What Is the Vagus Nerve? — Unlock Your Self-Healing Power\n\nThe vagus nerve was first discovered and described by Italian physician and anatomist Gasparo Aselli (1581-1626). \n\nAselli, who is considered a pioneer in the anatomy of the lymphatic system, published his observations in a work titled \"De lacteis venis\" (\"On the Lactiferous Ducts\") in 1627. Even though Aselli's work was mainly concerned with the discovery and description of the lactiferous ducts (lymphatic vessels) and was not specifically aimed at the vagus nerve, his findings still contributed to the wider history of research on this nerve.\n\nThe vagus nerve is now known as the “wandering nerve” and is associated with self-healing. It is bipartite (split) and the longest of our twelve cranial nerves. \n\nThe vagus nerve plays a critical role in the autonomic nervous system and is involved in regulating the activities of almost all of our internal organs by carrying signals between your brain, organs, and digestive system. \\[1\\] It can almost be viewed as the “highway” of our body where the most important traffic takes place. \n\nIn addition to its autonomic functions for the regulation of our organs, the vagus nerve is also involved in the motor control of our larynx, pharynx, and upper esophagus. \n\nWhat was the autonomic nervous system again? Let’s clarify.\n\n### The Autonomic Nervous System – Unconscious Regulation of Body Functions\n\nOur autonomic nervous system regulates our bodily functions without any conscious intervention on our part. In a sense, the autonomic nervous system is like your body's \"autopilot.\" It automatically regulates many vital functions – including your heartbeat, breathing, digestion, and stress responses. \n\nThe autonomic nervous system has two main branches: the parasympathetic nervous system (for relaxation, rest, and recovery) and the sympathetic nervous system (for activity and stress responses like \"fight-or-flight\"). \\[2\\]\n\nThe parasympathetic nervous system helps your body conserve energy and regenerate it, while the sympathetic nervous system gives you the energy and responsiveness you need in stressful situations. A balanced interaction between these two systems, sympathetic and parasympathetic, is crucial for your health and well-being. \\[2\\]\n\nThus, the vagus nerve is an important part of our autonomic nervous system and also the longest nerve inside it. And what does this long nerve exactly do? The vagus nerve is responsible for relaxation and regeneration in your body. It ensures that your body is put into a state of rest after being subjected to a stress response, most often transmitted by the sympathetic nervous system. \\[1\\]\n\nThe vagus nerve, as the predominant parasympathetic nerve, extends from your brain to most internal organs. Its name \"vagus\" comes from Latin and means \"wandering\" or \"vagabonding.\" The name fits like a glove because the vagus nerve travels throughout the body, “hugging” our major life-sustaining organs, so to speak. \\[1\\]\n\nThe vagus nerve is no ordinary nerve – it is an impressive regulator that performs a variety of important functions. \\[1\\]\n\nLet’s take a closer look at these functions.\n\n## The Functions of the Vagus Nerve — The Gateway to Rest & Relaxation",{"_uid":2918,"component":741,"description":138,"mobileImage":2919,"desktopImage":2923},"dc877c93-2fbf-4b2b-801a-469a202c614d",{"id":2920,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2921,"copyright":138,"fieldtype":140,"meta_data":2922,"is_private":138,"is_external_url":14},13767346,"https://a.storyblok.com/f/103647/1920x1080/f19fcca7a9/brain-specimen-desktop.jpg",{},{"id":2920,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2921,"copyright":138,"fieldtype":140,"meta_data":2924,"is_private":138,"is_external_url":14},{},{"_uid":2926,"content":2927,"component":106},"cb04fd35-4999-415b-911e-b75c8e039984","The vagus nerve originates in the brain, more specifically in the brain stem, and extends all the way down into your abdomen. It branches out from the brain stem and sends numerous nerve fibers to the various organs and tissues in your body. It really is the vagabond among the nerves.\n\nThe vagus nerve has two main branches: the left and right vagus nerves. These branches control a wide range of body functions, including your heart rate, digestion, breathing, speech muscles, and more. \\[1\\]\n\nConsequently, we would like to review some of the most important functions of the vagus nerve \\[1\\]:\n\n### 1\\. Stress Management and Relaxation\n\nOne of the most important aspects of the vagus nerve is its role in stress regulation. It is the “resting nerve” of the body, responsible for promoting relaxation and rest. So, how does the nerve do that?\n\nWhen you're stressed, the vagus nerve takes over and helps put your body in a relaxed state by reducing the activity of the sympathetic nervous system, which is responsible for what's called the \"fight-or-flight\" response. By sending signals throughout your body, from the organs to the brain and vice versa, it helps lower your heart rate, relax your muscles, and reduce the release of stress hormones. \\[3\\]\n\n### 2\\. Heart Health\n\nThe vagus nerve also plays a crucial role in regulating your heart rate. It controls what's called your “resting pulse” and helps stabilize your heart rhythm. \n\nThe vagus nerve regulates the heart rate by sending signals to the heart to slow the heartbeat. This is vital to your heart health and the prevention of cardiovascular disease. \\[3\\]\n\n### 3\\. Digestion and Nutrient Absorption\n\nThe vagus nerve also significantly influences the function of your digestive tract. It does this by stimulating the production of gastric acid, controlling muscle contractions in the stomach and intestines, promoting the release of digestive enzymes from the pancreas, and carrying signals to the brain to regulate the feeling of fullness. \n\nThus, it plays a critical role in breaking down and processing food, absorbing nutrients, and preventing inflammation in the digestive tract. A well-functioning vagus nerve is important for efficient digestion and maintaining digestive health. \\[4\\] \n\nNaturally, a well-functioning digestive system is critical to providing your body with the nutrients it needs.\n\n### 4\\. Emotional Stability and Mental Health\n\nThe vagus nerve is also connected to the limbic system, an area of the brain responsible for your emotions. Activating the vagus nerve can help stabilize emotions and mitigate the body's stress response. But how exactly does it do that?\n\nThe function of the vagus nerve in emotion regulation is based on the transmission of nerve signals between the vagus nerve and the brain. When emotions are experienced, the brain sends signals through the vagus nerve that trigger various responses in the body. These signals can affect the release of neurotransmitters, including those relevant to your mood and relaxation. \\[1\\] \\[2\\] \n\nThe vagus nerve can also modulate the activity of the hypothalamic-pituitary-adrenal axis (HPA axis or HTPA axis), which influences the stress response and aids in stress management. In addition, the vagus nerve is involved in the regulation of inflammation, which plays a role in depressive disorders, and it modulates heart rate variability, which reflects your body's adaptability to different emotional states. \\[1\\] \\[2\\] \n\nAll of these functions can have a significant impact on your emotional stability and mental health.\n\n### 5\\. Anti-Inflammation\n\nIn recent years, research has revealed that the vagus nerve plays an important role in regulating inflammatory processes in the body. \n\nThe vagus nerve can modulate inflammatory responses in the body by influencing the release of anti-inflammatory substances and helping to limit inflammation. \\[1\\] \\[2\\] \n\n### 6\\. Pain Relief\n\nThe vagus nerve can also relieve and influence your pain. For acute pain, its activation can reduce pain perception. For chronic pain, regular activation of the vagus nerve may even be a promising method of pain relief. \\[5\\] \n\nAs you can see, the functions and abilities of the vagus nerve are remarkable and versatile. So, it would come in handy if you can support and activate these functions, right? \n\nLo and behold, you can indeed stimulate your vagus nerve to take advantage of its excellent regulatory effect on your body. But how exactly does this work? \n\nAs pioneers in preventive health care, we consider it our duty to know about the latest methods and exercises that allow you and us to optimize your well-being. \n\nDuring your Health Check-Ups, CARE is happy to give you personalized advice and exercises on how to further optimize your health through exercise and lifestyle adjustments like stimulating your vagus nerve. \n\nTo get you started, below we have summarized some health benefits that vagus nerve exercises can have on your well-being.\n\n## What Are the Effects of Vagus Nerve Exercises?",{"_uid":2929,"component":741,"description":138,"mobileImage":2930,"desktopImage":2934},"cdf87d28-0a7b-48f3-b2ec-58c9804c23c5",{"id":2931,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2932,"copyright":138,"fieldtype":140,"meta_data":2933,"is_private":138,"is_external_url":14},13767345,"https://a.storyblok.com/f/103647/1920x1280/69698d1cff/young-women-desktop.jpg",{},{"id":2931,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2932,"copyright":138,"fieldtype":140,"meta_data":2935,"is_private":138,"is_external_url":14},{},{"_uid":2937,"content":2938,"component":106},"33ac0a0b-2937-47fd-b548-fb7cf1ad4ea1","Targeted activation of the vagus nerve offers the potential for each of us to optimize our well-being and mental health. Through skillful methods of stimulating the vagus nerve, we can enhance our overall health and activate various processes in our bodies.\n\nThis astonishing nerve has the potential to be our inner regulator for a healthier and happier life.\n\nTherefore, we have curated nine efficient and simple vagus nerve exercises for you that can help activate your vagus nerve.\n\n## 9 Exercises to Stimulate the Vagus Nerve\n\n### Self-Massage & Acupressure\n\nTargeted pressure points on the body can help activate the vagus nerve. Gentle vagus nerve massage and pressure on specific points on your body, such as the ear or neck, can be helpful for stimulating your vagus nerve. \\[6\\]\n\nBelow, you can find some explicit examples of self-massage to stimulate your vagus nerve:\n\n#### Massage the Mastoid Process Behind your Ear\n\nBehind your ear is a bony prominence, just at the bottom of your skull, also called the mastoid process, which is part of your temporal bone. You can gently massage it or press it with your fingers in a circular motion to stimulate your vagus nerve.\n\n#### Massage the Solar Plexus\n\nThe solar plexus is the area in the middle of the upper abdomen, just below the rib cage. You can apply gentle pressure to this area by massaging with your fingers in circular motions to stimulate your vagus nerve.\n\n### Pelvic Floor Exercises\n\nThe vagus nerve extends all the way “south” to the pelvic floor. You can activate it by performing pelvic floor exercises like Kegel exercises. This contracts and relaxes the pelvic floor, which can also stimulate your vagus nerve.\n\n### Breathing Techniques\n\nControlling your breathing is an effective way to stimulate your vagus nerve. For example, the 4-7-8 breathing technique, where you inhale for four seconds, hold your breath for seven seconds, and then exhale for eight seconds, is a proven method. \\[6\\]\n\n### Turning Your Head\n\nTurning your head can stimulate the vagus nerve, as this nerve runs in close proximity to important neck and throat structures like your carotid artery.\n\nThis neck movement can increase vagus nerve activity, which can reduce heart rate and promote relaxation.\n\n### Raise Eyebrows\n\nRaising your eyebrows can stimulate the vagus nerve because it is connected to certain facial nerves, such as the trigeminal nerve. This connection can help activate the vagus nerve and promote relaxation functions in the body.\n\n### Singing\n\nSinging can stimulate the vagus nerve because it requires controlled breathing and activates muscles in the throat and pharynx that are connected to the vagus nerve. \\[6\\] \\[7\\]\n\nSinging can, therefore, be a pleasant and joyful method of promoting relaxation and inner balance.\n\n### Gargling\n\nGargling can stimulate the vagus nerve because it controls breathing and triggers the swallowing reflex. These are both mechanisms that are closely associated with the vagus nerve. \\[6\\]\n\n### Cold Exposure\n\nA cold bath or shower can activate the vagus nerve and lower the heart rate. This contributes to relaxation and can be particularly useful after intense exercise. \\[8\\]\n\n### Yoga and Pilates\n\nPractices such as yoga and Pilates are scientifically recognized ways to activate the vagus nerve. They promote relaxation and stress resistance because in yoga, you consciously breathe, turn your head, and touch and move various points of your body that are connected to the vagus nerve. \\[6\\]\n\n### Aerobic Exercise\n\nRegular aerobic activity, such as running, swimming, or cycling, can strengthen the vagus nerve and improve heart health.\n\nThe aerobic exercises you can use to stimulate and activate your vagus nerve are numerous and varied. \\[6\\]\n\nAnother aspect we would like to discuss is the treatment of various diseases through vagus nerve stimulation, which is already FDA-approved.\n\nVarious studies have produced some interesting findings regarding the relationship between vagus nerve stimulation and the treatment of diseases. Diseases such as epilepsy, depression, and obesity are sometimes treated with VNS, which illustrates the enormous effect of vagus nerve stimulation on our nervous system and general health. \\[1\\] \\[7\\]\n\n## In the Focus of Research – Vagus Nerve Stimulation as a Form of Therapy",{"_uid":2940,"component":741,"description":138,"mobileImage":2941,"desktopImage":2945},"68adf4ae-fdc5-461d-a226-c4b0f4a282f6",{"id":2942,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2943,"copyright":138,"fieldtype":140,"meta_data":2944,"is_private":138,"is_external_url":14},13767344,"https://a.storyblok.com/f/103647/1920x1280/ae6dbde1df/lab-worker-desktop.jpg",{},{"id":2942,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2943,"copyright":138,"fieldtype":140,"meta_data":2946,"is_private":138,"is_external_url":14},{},{"_uid":2948,"content":2949,"component":106},"48f26fca-b1f0-4e61-9fa2-b061713d9ea9","### Vagus Nerve Stimulation for People With Epilepsy\n\nVagus nerve stimulation is now an established treatment option for patients with difficult-to-treat epileptic seizures, especially those with pharmacoresistant epilepsy. \\[1\\]\n\nAn implanted stimulator sends regular electrical pulses to the vagus nerve, which can lead to a decrease in seizure frequency. Although the exact mechanism is not fully understood yet, the VNS is thought to reduce brain hyperexcitability.\n\nSome research suggests that the vagus nerve may play a role in regulating inflammatory processes in the brain. Overactive inflammatory responses are associated with epileptic seizures, and activation of the vagus nerve may help to mitigate these inflammatory responses. \\[1\\] \\[7\\]\n\nThe vagus nerve can also affect brain activity, and vagus nerve stimulation could help reduce excessive excitability in certain brain regions involved in epilepsy. \\[1\\]\n\nFor some people with epilepsy, vagus nerve stimulation may not only reduce seizure frequency but also improve quality of life by helping to make seizures less intense and facilitating recovery afterward.\n\n### Vagus Nerve Stimulation for Depression\n\nVagus nerve stimulation (VNS) may also help people with severe depression. The stimulation works by supporting and improving the regulation of mood neurotransmitters such as serotonin and GABA. \\[1\\]\n\nThe VNS can promote neuroplasticity, meaning that stimulation can help change and adapt neural connections in the brain. This may contribute to an improvement in depressive symptoms.\n\nIn conclusion, vagus nerve stimulation is a promising and easy-to-perform method to benefit from the biological functions that the vagus nerve exerts on our body and overall health.",{"_uid":2951,"content":2952,"component":110},"71ef44e2-68ea-4856-80ca-ca28ca08585f","CARE will be happy to recommend some methods of stimulating your vagus nerve at your next Health Check-up, and we will consult you on the individual benefits you can achieve through VNS for yourself.",{"_uid":2954,"title":116,"content":2955,"component":118},"67d3b0a4-aac7-4919-a837-75819c1e19ba","\\[1\\] Goggins E, Mitani S, Tanaka S. Clinical perspectives on vagus nerve stimulation: present and future. Clin Sci (Lond). 2022 May 13;136(9):695-709. doi: 10.1042/CS20210507. PMID: 35536161; PMCID: PMC9093220.\n\n\\[2\\] Tindle J, Tadi P. Neuroanatomy, Parasympathetic Nervous System. \\[Updated 2022 Oct 31\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: \u003Chttps://www.ncbi.nlm.nih.gov/books/NBK553141/>\n\n\\[3\\] Howland RH. Vagus Nerve Stimulation. Curr Behav Neurosci Rep. 2014 Jun;1(2):64-73. doi: 10.1007/s40473-014-0010-5. PMID: 24834378; PMCID: PMC4017164.\n\n\\[4\\] Lu KH, Cao J, Oleson S, Ward MP, Phillips RJ, Powley TL, Liu Z. Vagus nerve stimulation promotes gastric emptying by increasing pyloric opening measured with magnetic resonance imaging. Neurogastroenterol Motil. 2018 Oct;30(10):e13380. doi: 10.1111/nmo.13380. Epub 2018 May 24. PMID: 29797377; PMCID: PMC6160317.\n\n\\[5\\] Shao P, Li H, Jiang J, Guan Y, Chen X, Wang Y. Role of vagus nerve stimulation in the treatment of chronic pain. Neuroimmunomodulation. 2023 Jun 27. doi: 10.1159/000531626. Epub ahead of print. PMID: 37369181.\n\n\\[6\\] Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397. doi: 10.3389/fnhum.2018.00397. PMID: 30356789; PMCID: PMC6189422.\n\n\\[7\\] Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.\n\n\\[8\\] Jungmann M, Vencatachellum S, Van Ryckeghem D, Vögele C. Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR Form Res. 2018 Oct 9;2(2):e10257. doi: 10.2196/10257. PMID: 30684416; PMCID: PMC6334714.",[2957],{"_uid":2958,"title":2959,"no_index":14,"og_image":2960,"component":123,"no_follow":14,"description":2961,"image_param":125,"hide_sitemap":14},"1d9e9c58-aade-4200-b714-cdc42395ddbb","Vagus Nerve Stimulation: What it is & How to Do it","//a.storyblok.com/f/103647/1920x1280/6060d2f4d9/skeleton-desktop.jpg","Discover in great detail exactly what the vagus nerve is, what role it plays in your body, and how you can harness its powers by stimulating it. ","Stimulating the Vagus Nerve – The Key to Relaxation & Calmness ",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":2964,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":2968,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":2969,"default_full_slug":150,"translated_slugs":2971,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":2965,"isFemale":12,"linkedin":2967,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":2966,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[2970],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[2973],{"name":6,"created_at":2035,"published_at":129,"updated_at":2035,"id":2036,"uuid":5,"content":2974,"slug":16,"full_slug":7,"sort_by_date":151,"position":172,"tag_list":2975,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":2039,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":2976,"default_full_slug":7,"translated_slugs":2980,"_stopResolving":12},{"_uid":170,"title":6,"component":171},[],[2977,2978,2979],{"id":2042,"name":6,"slug":16,"published":14,"full_slug":2043,"is_folder":14,"parent_id":181},{"id":2045,"name":6,"slug":16,"published":14,"full_slug":2046,"is_folder":14,"parent_id":186},{"id":10,"name":6,"slug":11,"published":12,"full_slug":13,"is_folder":14,"parent_id":15},[],"Imagine you could turn stress into wellness, take your heart health to the next level, optimize your digestion, and even improve your emotional health — sounds too good to be true, right? By stimulating your vagus nerve, you can reap all these benefits. The vagus nerve, also known as the tenth cranial nerve, is a fascinating part of the human nervous system and much more than just an ordinary nerve. The vagus nerve is the key to your inner balance and optimizing your health. \nIn this article, CARE will explain to you in detail exactly what the vagus nerve is, what role it plays in your body, and how you can harness its powers by stimulating it. \nAre you ready? Then, let's begin a journey through your nervous system!\n","2024-01-08 20:43",{"id":2984,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2985,"copyright":138,"fieldtype":140,"meta_data":2986,"is_private":138,"is_external_url":14},13767348,"https://a.storyblok.com/f/103647/1920x1280/6060d2f4d9/skeleton-desktop.jpg",{},{"id":2984,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":2985,"copyright":138,"fieldtype":140,"meta_data":2988,"is_private":138,"is_external_url":14},{},"vagus-nerve-stimulation","ch-en/blog/articles/vagus-nerve-stimulation",20,[],"1e0e15b8-8803-467a-8ab0-eebad8addf64",[2995,2999],{"id":2996,"name":2905,"slug":2997,"published":12,"full_slug":2998,"is_folder":14,"parent_id":216},428529696,"Vagusnerv-stimulieren","ch-de/blog/articles/Vagusnerv-stimulieren",{"id":3000,"name":2905,"slug":2989,"published":14,"full_slug":3001,"is_folder":14,"parent_id":211},428528937,"archive/us-en/blog/articles/vagus-nerve-stimulation",[],{"name":3004,"created_at":3005,"published_at":3006,"updated_at":3007,"id":3008,"uuid":3009,"content":3010,"slug":3097,"full_slug":3098,"sort_by_date":151,"position":3099,"tag_list":3100,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":3101,"first_published_at":3102,"release_id":151,"lang":157,"path":151,"alternates":3103,"default_full_slug":3098,"translated_slugs":3112},"Night Routine","2024-01-17T07:41:21.976Z","2024-09-18T15:19:59.462Z","2024-09-18T15:19:59.483Z",428494955,"fb57e8d8-4238-4be7-907d-5682c000f84d",{"_uid":3011,"body":3012,"meta":3055,"title":3061,"author":3062,"component":164,"categories":3071,"description":3089,"publishedAt":3090,"heroMobileImage":3091,"heroDesktopImage":3095},"308a973a-eacb-41a0-bb1a-9d8bed8b2f68",[3013,3016,3024,3027,3035,3038,3046,3049,3052],{"_uid":3014,"content":3015,"component":106},"ae6e93cc-b448-423d-84b3-a20f75705226","## What Is a Night Routine?\n\nA bedtime or night routine is a set of actions, rituals, and habits that you regularly perform before going to bed.\n\nThese habits and routines are designed to end your day purposefully and prepare you for a restful night's sleep.\n\nWhat a night routine entails varies depending on your individual needs and preferences, but its purpose remains the same – to promote your relaxation, well-being, and health before going to bed. \\[1\\] \\[2\\]\n\nBut how can a night routine do that, and is it really useful? Can it really affect your health, or is it just a new “trend” getting hyped up by social media?\n\nWe will clarify.\n\n## Why Is an Evening Routine Important?",{"_uid":3017,"component":741,"description":138,"mobileImage":3018,"desktopImage":3022},"9c340cf2-4c93-4f6f-b534-555ba5b689bc",{"id":3019,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3020,"copyright":138,"fieldtype":140,"meta_data":3021,"is_private":138,"is_external_url":14},13766194,"https://a.storyblok.com/f/103647/1920x1280/6c8da3d3df/sleeping-women-desktop.jpg",{},{"id":3019,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3020,"copyright":138,"fieldtype":140,"meta_data":3023,"is_private":138,"is_external_url":14},{},{"_uid":3025,"content":3026,"component":106},"99f308c7-1bc4-429c-ab80-c948c12a637f","The importance of a well-designed evening routine should not be underestimated. It can provide you with numerous benefits for your physical and mental health, as well as your productivity. \\[1\\] \\[2\\]\n\n### Better Sleep Quality – The Circadian Rhythm\n\nAn evening routine can help you relieve stress and calm your mind, which can lead to a more restful night's sleep. But how exactly does this work?\n\nA well-designed night routine can improve sleep quality by regulating your circadian rhythm (the biological sleep-wake cycle), which in turn regulates and balances your sleep patterns.\n\nThis is done since the routines prepare your body for sleep. This increases the production of the sleep hormone melatonin and reduces stress hormones. \\[2\\]\n\n### Stress Management & Mental Health\n\nConsciously creating your night routine can help reduce the stress of the day and improve your mental health. \\[1\\]\n\nA bedtime routine helps manage stress by reducing stress hormones, especially cortisol. This is done through activities like relaxation exercises, which increase parasympathetic activity and promote your self-care, which in turn increases your sense of well-being.\n\nBy regulating stress levels, a night routine helps support your mental health by reducing anxiety and sleep disturbances, and it may even reduce the risk of mental health problems in the long run. \\[3\\]\n\n### Efficiency and Productivity – Routines Are Good For You\n\nBy preparing for the day ahead, you can save time and energy by setting clear goals and priorities for yourself.\n\nA night routine, and other types of routines as well, can boost your efficiency and productivity by taking some planning and preparation off your plate for the following day. This allows you to have a clear focus for the day ahead and minimizes the morning rush, saving you nerves and time.\n\nIn addition, evening routines create mental clarity and positive habits that can support your productivity throughout the day. \\[1\\]\n\n### Self-Care – Quality Time With Yourself\n\nAn evening routine allows you to make time for yourself and incorporate self-care into your daily routine to nourish your soul.\n\nBy creating time for intentional activities to maintain your physical and mental health through activities that bring you joy and relaxation, an evening routine can enhance your well-being.\n\nOn a biological level, self-care supports the regeneration of your body and mind, which can lead to the release of feel-good hormones like endorphins.\n\nThus, a night routine can contribute to your mental and physical health. \\[4\\]\n\n### Developing Routines and Habits – Positivity\n\nEvening routines encourage the formation of other positive habits that can have a positive impact on your life in the long run. Creating habits and routines can increase our quality of life and our health – studies have confirmed this. \\[1\\]\n\nRoutines increase our performance, productivity, and even our mental health. \\[1\\]\n\n## 8 Habits For Your Perfect Evening Routine\n\nWe've curated some habits and rituals that you can take as inspiration for your bedtime routine. There are numerous examples of night routines.\n\nHowever, we at CARE find these night routine tips particularly effective and like to practise them ourselves:\n\n### Digital Detox – Turn Off Your Cell Phone\n\nBefore you go to bed, turn off your digital devices. That means no emails, no social media notifications, and no endless scrolling through your feeds.\n\nThe blue light from screens can inhibit the production of the sleep hormone melatonin and disrupt your sleep. By avoiding these distractions, you're preparing your brain for rest and relaxation. Studies have shown that scrolling through social media can lead to anxiety. Therefore, implement a digital detox in the evening and consume social media consciously and for limited amounts of time. \\[5\\]\n\n### Take A Hot Shower\n\nA hot shower in the evening can work wonders and make us feel like we are literally washing away worries, tension, and the stress of the day.\n\nHot showers relax your muscles, promote circulation, and signal your body that it's time to relax. You can use essential oils or soothing shower gels to make the experience even more pleasant. Lavender oil, for instance, is calming and relaxing. \\[1\\] \\[2\\]\n\n### Incorporate To-do Lists for the Next Day\n\nHow many times have you laid in bed thinking and worrying about the day ahead before it even started?\n\nWrite a list of tasks and goals for your next day. This will help put your mind at ease, knowing that you won't forget anything important and have already gone over the tasks for the next day in your head.\n\nNot only will this allow you to use your time and resources efficiently, but it will also allow you to avoid a restless mind and rather relax and unwind in the evening. \\[6\\]\n\n### Yoga & Meditation\n\nA gentle evening yoga practice can help relieve tension and calm your mind. \\[7\\]\n\nVarious yoga exercises, especially those that focus on deep breathing and [breathing exercises](https://care.me/ch-en/blog/breath-exercises-the-key-to-relaxation-and-well-being/), can help you relax and restfully prepare your body for sleep. \\[7\\]\n\n### Skin Care Routine – It Really Works\n\nThis is probably a routine most of us associate with night routines because we get bombarded with quite a few examples of “skincare routines” from social media.\n\nCelebrities from all over the world have already shown us how they incorporate their evening skincare as an integral part of their bedtime routine.\n\nIn fact, taking care of your skin can be beneficial not only for your physical appearance and skin health but also for your well-being and mental health.\n\nSo, cleanse, hydrate, and nourish your skin in the evening to feel fresh and relaxed the following day. \\[8\\]\n\n### Evening Walk – Forest Bathing",{"_uid":3028,"component":741,"description":138,"mobileImage":3029,"desktopImage":3033},"32bf439b-d74a-4537-9835-44ebee9e2c03",{"id":3030,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3031,"copyright":138,"fieldtype":140,"meta_data":3032,"is_private":138,"is_external_url":14},13766238,"https://a.storyblok.com/f/103647/1920x1280/9a5f19f50d/forest-desktop.jpg",{},{"id":3030,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3031,"copyright":138,"fieldtype":140,"meta_data":3034,"is_private":138,"is_external_url":14},{},{"_uid":3036,"content":3037,"component":106},"59dc2d15-5719-411d-8ba8-7db78de5548d","An evening walk in the fresh air can do wonders for us – especially if we take a walk in nature. Walks help many people clear their minds, organize their thoughts, reduce stress, and promote good sleep. A walk can also help improve your sleep quality. \\[9\\]\n\nThe Japanese even have a separate medical term, \"shinrin-yoku,\" for taking a walk in nature. \n\nShinrin-yoku, or “forest bathing,” has been shown to have a calming and healing effect on our bodies. It is considered a psychological and physiological exercise that can even activate anti-cancer proteins in our bodies, thus contributing to cancer prevention. \\[9\\] \n\nSo if you have a forest near you or lush nature, incorporate nature walks into your evening, and – et voilà – you've created a good evening routine.  \n\n### Reading & Audiobooks – Calming the Mind",{"_uid":3039,"component":741,"description":138,"mobileImage":3040,"desktopImage":3044},"f68e216d-f8d5-426b-859f-53d6ab2a7514",{"id":3041,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3042,"copyright":138,"fieldtype":140,"meta_data":3043,"is_private":138,"is_external_url":14},13766253,"https://a.storyblok.com/f/103647/1920x1280/6fb2430e82/reading-book-desktop.jpg",{},{"id":3041,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3042,"copyright":138,"fieldtype":140,"meta_data":3045,"is_private":138,"is_external_url":14},{},{"_uid":3047,"content":3048,"component":106},"6392eb20-d018-46f1-80c1-e9424a4ef166","Reading a book or listening to an audiobook at bedtime can be a calming night routine. Compare how you feel when you watch Netflix before bed and how you feel the following day when you read a book instead.\n\nReading distracts the mind from everyday worries, lowers blood pressure, and promotes relaxation. It doesn't overstimulate your brain like watching TV or scrolling through a feed in social media. \\[10\\]\n\nBe sure to choose a printed book for reading, as screens that emit blue light can cause sleep problems or promote difficulty falling asleep.\n\n### Reflect & Journal – Bring Your Thoughts to Paper\n\nMake time in the evening to reflect on your day by journaling or simply writing down your thoughts. Reflect on your experiences, successes, and challenges and bring them to paper. \n\nThis can help you practice gratitude and reduce stress. Keeping a diary or “journal” can be a valuable form of reflection and mindfulness for some people and promote restful sleep and other health benefits. \\[11\\]\n\n### ",{"_uid":3050,"content":3051,"component":110},"aa65ba23-8abe-41ff-9ef2-e67feaa54bc4","### Why CARE Believes in Routines\n\nIn our regular Health Check-ups and during consultations with our fellow members, our healthcare specialists and doctors regularly note how much a routine can improve overall quality of life.\n\nBetter sleep, increased efficiency, and a healthier, stress-free lifestyle are just a few of the many benefits our members report after implementing an evening routine or [morning routine](https://care.me/ch-en/blog/morning-routine/).\n\nWe would be happy to join and guide you on your health journey. Our in-depth blood analysis and Health Check-ups can give you a profound insight into your health, allowing you to identify changes in your biomarkers early and optimize your overall health and wellbeing.\n\nWe hope we were able to inspire you a little bit in regard to your bedtime routine, and we wish you a good night!",{"_uid":3053,"title":116,"content":3054,"component":118},"a948959a-127b-4289-a694-f855f2f645b3","\\[1\\] Arlinghaus KR, Johnston CA. The Importance of Creating Habits and Routine. Am J Lifestyle Med. 2018 Dec 29;13(2):142-144. doi: 10.1177/1559827618818044. PMID: 30800018; PMCID: PMC6378489.\n\n\\[2\\] Mindell JA, Leichman ES, Lee C, Williamson AA, Walters RM. Implementation of a nightly bedtime routine: How quickly do things improve? Infant Behav Dev. 2017 Nov;49:220-227. doi: 10.1016/j.infbeh.2017.09.013. Epub 2017 Oct 3. PMID: 28985580; PMCID: PMC6587179.\n\n\\[3\\] Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556. Epub 2021 Sep 23. PMID: 34607184; PMCID: PMC8651630.\n\n\\[4\\] Martínez N, Connelly CD, Pérez A, Calero P. Self-care: A concept analysis. Int J Nurs Sci. 2021 Sep 5;8(4):418-425. doi: 10.1016/j.ijnss.2021.08.007. PMID: 34631992; PMCID: PMC8488814.\n\n\\[5\\] Demirci K, Akgönül M, Akpinar A. Relationship of smartphone use severity with sleep quality, depression, and anxiety in university students. J Behav Addict. 2015 Jun;4(2):85-92. doi: 10.1556/2006.4.2015.010. PMID: 26132913; PMCID: PMC4500888.\n\n\\[6\\] Chunn, L. (2018, February 14). The psychology of the to-do list – why your brain loves ordered tasks. The Guardian. \u003Chttps://www.theguardian.com/lifeandstyle/2017/may/10/the-psychology-of-the-to-do-list-why-your-brain-loves-ordered-tasks>\n\n\\[7\\] Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul;4(2):49-54. doi: 10.4103/0973-6131.85485. PMID: 22022122; PMCID: PMC3193654.\n\n\\[8\\] Zhang L, Adique A, Sarkar P, Shenai V, Sampath M, Lai R, Qi J, Wang M, Farage MA. The Impact of Routine Skin Care on the Quality of Life. Cosmetics. 2020; 7(3):59. \u003Chttps://doi.org/10.3390/cosmetics7030059>.\n\n\\[9\\] Li Q, Morimoto K, Nakadai A, et al. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. Int J Immunopathol Pharmacol. 2007;20(2 Suppl 2):3-8. doi:10.1177/03946320070200S202\n\n\\[10\\] Carney J, Robertson C. Five studies evaluating the impact on mental health and mood of recalling, reading, and discussing fiction. PLoS One. 2022 Apr 8;17(4):e0266323. doi: 10.1371/journal.pone.0266323. PMID: 35395034; PMCID: PMC8993009.\n\n\\[11\\] Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR Ment Health. 2018 Dec 10;5(4):e11290. doi: 10.2196/11290. PMID: 30530460; PMCID: PMC6305886.",[3056],{"_uid":3057,"title":3058,"no_index":14,"og_image":3059,"component":123,"no_follow":14,"description":3060,"image_param":125,"hide_sitemap":14},"7b0fde70-3837-4231-b308-fe8739a56ff2","Night Routine: Here’s How to Optimize it","//a.storyblok.com/f/103647/1920x1280/ebf1e475e9/evening-sun-desktop.jpg","All about the ideal night routine. We’ll explore the scientific evidence behind routines and how bedtime rituals can improve your health and quality of life.","Night Routine – Sleep Better & Live Healthier",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":3063,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":3067,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3068,"default_full_slug":150,"translated_slugs":3070,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":3064,"isFemale":12,"linkedin":3066,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":3065,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[3069],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[3072],{"name":39,"created_at":3073,"published_at":129,"updated_at":3073,"id":3074,"uuid":38,"content":3075,"slug":46,"full_slug":40,"sort_by_date":151,"position":3077,"tag_list":3078,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":3079,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3080,"default_full_slug":40,"translated_slugs":3088,"_stopResolving":12},"2023-12-11T15:38:39.857Z",417185150,{"_uid":3076,"title":39,"component":171},"ed0af5d4-35fd-46cc-ac00-9cd46e9590ce",-10,[],"b9eb8522-974e-42e4-b541-93a5c16a4d08",[3081,3084,3087],{"id":3082,"name":39,"slug":46,"published":14,"full_slug":3083,"is_folder":14,"parent_id":181},359960884,"archive/blog/categories/mental-health",{"id":3085,"name":39,"slug":46,"published":14,"full_slug":3086,"is_folder":14,"parent_id":186},417185151,"archive/us-en/blog/categories/mental-health",{"id":43,"name":39,"slug":44,"published":12,"full_slug":45,"is_folder":14,"parent_id":15},[],"The terms morning routine and bedtime or night routine have been on everyone's lips for a few years now. Establishing routines for your daily life can optimize various aspects of your life, as well as your health. \nCARE will tell you all about the perfect night routine in this article, and we'll take a look at the scientific evidence behind routines and how bedtime rituals can improve your health and quality of life. \nAre you ready? Then get your pajamas ready, and let's get going!\n","2024-01-03 08:41",{"id":3092,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3093,"copyright":138,"fieldtype":140,"meta_data":3094,"is_external_url":14},13766125,"https://a.storyblok.com/f/103647/1920x1280/ebf1e475e9/evening-sun-desktop.jpg",{},{"id":3092,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3093,"copyright":138,"fieldtype":140,"meta_data":3096,"is_external_url":14},{},"night-routine","ch-en/blog/articles/night-routine",40,[],"7a89b13d-b785-418b-9977-b6323f059e6d","2024-01-17T07:56:17.956Z",[3104,3107],{"id":3105,"name":3004,"slug":3097,"published":14,"full_slug":3106,"is_folder":14,"parent_id":211},428502849,"archive/us-en/blog/articles/night-routine",{"id":3108,"name":3109,"slug":3110,"published":12,"full_slug":3111,"is_folder":14,"parent_id":216},428508305,"Abendroutine","abendroutine","ch-de/blog/articles/abendroutine",[],{"name":3114,"created_at":3115,"published_at":3116,"updated_at":3117,"id":3118,"uuid":3119,"content":3120,"slug":3209,"full_slug":3210,"sort_by_date":151,"position":3211,"tag_list":3212,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":3213,"first_published_at":3214,"release_id":151,"lang":157,"path":151,"alternates":3215,"default_full_slug":3210,"translated_slugs":3226},"How to Get More Deep Sleep","2023-12-11T15:38:43.980Z","2024-12-27T10:38:09.506Z","2024-12-27T10:38:09.529Z",417185162,"7d7b32bb-29a5-4eca-b5d8-4873b1ec07c6",{"_uid":3121,"body":3122,"meta":3176,"title":3182,"author":3183,"component":164,"categories":3192,"description":3201,"publishedAt":3202,"heroMobileImage":3203,"heroDesktopImage":3207},"733f62cf-b114-44ba-a4cc-ff28a45a8eae",[3123,3126,3134,3137,3145,3148,3156,3159,3167,3170,3173],{"_uid":3124,"content":3125,"component":106},"b24ebb08-8dab-4a3c-b2e7-8d22f419e2ff","In this article, CARE dissects the essence of deep sleep, unraveling the mysteries that enshroud its importance in several intricate biological processes that influence our wellness and health. And lastly, we’ll give you science-backed-up tips on how to get more and better deep sleep.\n\n# What is Deep Sleep?\n\nDid you know that we spend one-third of our lives asleep?\n\nSleep, a fundamental biological process, is far from a passive state of rest where you simply pass out and remain unconscious. Instead, it is a dynamic cycle of various sleep stages, each characterized by distinct neurophysiological and biological signatures. Scientifically, sleep is a natural, recurring state of reduced consciousness and neurophysical activity, marked by altered brain activity and responsiveness to our environment. It serves essential functions, including physical restoration, memory consolidation, and overall maintenance of our cognitive and physiological health. \\[1\\]\n\nAt the heart of this nocturnal occurrence lies deep sleep, a stage marked by slow, synchronized brain waves and a cascade of physiological events that are indispensable for the maintenance of your health. But deep sleep is just one stage, the third, of your sleep cycle.\n\nWere you aware that a complete sleep cycle consists of four distinct stages, each with unique characteristics and functions? These stages are categorized into two main types: Non-Rapid Eye Movement (NREM) sleep and [Rapid Eye Movement (REM) sleep](https://care.me/ch-en/blog/how-to-get-more-rem-sleep/). \\[1\\]\n\nYou do not go through one cycle each night. In fact, your sleep cycle repeats throughout the night, with an entire cycle lasting about 80 to 110 minutes. Usually, you go through four to six cycles per night and may wake up briefly between cycles. \\[1\\] \\[2\\]\n\nDeep sleep is the third stage of non-REM sleep, following the initial transition from wakefulness to lighter sleep. It constitutes a substantial portion of the sleep cycle, typically occupying 15-25% of a healthy adult's nightly rest.\n\nDeep sleep, or N3, is your deepest stage of sleep and is characterized by signals with much lower frequencies and higher amplitudes, known as delta waves. This sleep phase is the most difficult to awaken from. For some people, even loud noises of > 100 decibels will not wake them up during their deep sleep stage. \\[1\\] We all know that one friend, right?\n\nAs we age, we tend to spend less time in the slow, delta-wave deep sleep and more time in stage N2 sleep. Although deep sleep has the greatest arousal threshold, during this stage, if you are woken up, you will experience a transient phase of mental fogginess, known as sleep inertia. \\[1\\]\n\nCognitive tests have shown that people awakened during the deep sleep stage can have moderately impaired mental performance for 30 to 60 minutes. But what happens during this stage of sleep?\n\nDeep sleep is the stage in the sleep cycle when your body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system. Interestingly, sleepwalking, night terrors, and bed-wetting also occur during deep sleep. \\[1\\]\n\nBefore we dive deeper into the spheres of your deep sleep, let’s take a brief look at a full sleep cycle. \\[1\\] \\[2\\]\n\n## A Full Sleep Cycle – The Four Stages of Sleep",{"_uid":3127,"component":741,"description":138,"mobileImage":3128,"desktopImage":3132},"b8382648-9547-4b27-b16f-96108e246229",{"id":3129,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3130,"copyright":138,"fieldtype":140,"meta_data":3131,"is_external_url":14},13208543,"https://a.storyblok.com/f/103647/1920x1280/5bc2725d4a/clock-desktop.jpg",{},{"id":3129,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3130,"copyright":138,"fieldtype":140,"meta_data":3133,"is_external_url":14},{},{"_uid":3135,"content":3136,"component":106},"327107a6-ca12-4a74-94db-4e1f126d20f0","### NREM Stage 1 (N1) – Light Sleep\n\n- Brief transition from wakefulness to sleep.\n- Lasts for a few minutes.\n- Light sleep, easily disrupted.\n- Muscle activity decreases, and eye movements are slow and may include occasional twitches. \\[3\\]\n\n### NREM Stage 2 (N2) – Deeper Sleep\n\n- Slightly deeper sleep compared to N1.\n- Lasts around 20 minutes.\n- Eye movements stop, heart rate slows, and body temperature decreases.\n- Sleep spindles (bursts of rapid brain waves) and K-complexes (sudden, sharp waveforms) may occur. \\[3\\]\n\n### NREM Stage 3 (N3) – Deepest Non-REM Sleep / Deep Sleep\n\n- Also known as slow-wave sleep (SWS) or deep sleep.\n- Delta waves become prominent on EEG recordings.\n- Vital for physical restoration, growth processes, and cellular repair.\n- Difficult to wake up during this stage.\n- Plays a crucial role in maintaining a healthy immune system. \\[3\\]\n\n### REM Sleep – Rapid Eye Movement Sleep\n\n- Typically begins about 90 minutes after falling asleep.\n- Characterized by vivid dreaming, rapid eye movements, and increased brain activity.\n- Essential for cognitive functions, memory consolidation, and emotional processing.\n- Muscle activity is almost completely inhibited, preventing individuals from acting out their dreams.\n- Heart rate and breathing become irregular and may mimic waking patterns. \\[3\\]\n\n## The Neurophysiology of Deep Sleep – Brain & Sleep Go Hand in Hand\n\nAs your brain descends into the depths of deep sleep, your neuronal activity undergoes a dramatic transformation. Delta waves, with frequencies ranging from 0.5 to 4 hertz, dominate the electroencephalogram (EEG) recordings. Simultaneously, there is a decrease in heart rate, blood pressure, and metabolic rate.\n\nThis orchestrated slowdown in physiological activity creates an environment conducive to rejuvenation and repair, vital for your body. \\[3\\]\n\n## Deep Sleep vs. Rem Sleep\n\nAs we have already learned, deep sleep is characterized by slow, synchronized brain waves called delta waves. It is a stage of non-REM sleep associated with physical restoration, immune system support, and memory consolidation.\n\nIn contrast, REM (rapid eye movement) sleep is marked by vivid dreams, increased brain activity resembling wakefulness, and rapid eye movements. REM sleep is also crucial for emotional regulation, learning, and memory processing, complementing the physical restoration functions of deep sleep.\n\nTogether, all sleep stages form a dynamic cycle essential for your overall health and well-being. \\[2\\] \\[3\\]\n\nWe have summarized the most important differences between deep sleep and REM sleep for you:\n\n**Eye Movement:**  \n**REM Sleep:** Rapid and random eye movements  \n**Deep Sleep:** Minimal to no eye movement\n\n**Brain Activity:**  \n**REM Sleep:** Heightened, comparable to wakefulness  \n**Deep Sleep:** Slow, synchronized delta waves\n\n**Dreaming:**  \n**REM Sleep:** Vivid dreaming, emotional processing  \n**Deep Sleep:** Limited or no dreaming, primarily physical restoration\n\n**Physiological Impact:**  \n**REM Sleep:** Cognitive functions, memory consolidation  \n**Deep Sleep:** Physical restoration, immune system support\n\n## How Much Deep Sleep Do You Need?\n\nThe recommended amount of deep sleep varies by age and individual factors, but generally, you should aim for 15-30% of your total sleep time to be spent in the deep sleep stage.\n\nThis translates to about 1.5 to 2 hours of deep sleep for the average adult, who gets 7–9 hours of sleep per night. Quality is just as important as quantity, so prioritizing both the duration and effectiveness of deep sleep contributes to overall better sleep. \\[1\\] \\[2\\]\n\n## Why is Deep Sleep Important?\n\nDeep sleep is the most restorative phase of your sleep cycle and is biologically important for various reasons. It facilitates the secretion of growth hormones, promoting cellular repair, muscle growth, and the maintenance of physiological functions. \\[3\\] \\[4\\]\n\nMoreover, during deep sleep, there is an orchestrated release of cytokines and other immune modulators, enhancing immune response and fortifying your body against pathogens. \\[4\\]\n\nAt the neuronal level, deep sleep supports memory consolidation by facilitating synaptic plasticity and strengthening neural connections formed during wakefulness. It also allows for the removal of metabolic byproducts from neural activity, contributing to overall cognitive health. Disruptions in deep sleep can lead to alterations in hormonal profiles, impacting stress response and homeostasis, underscoring the intricate biological significance of this sleep stage. \\[4\\]\n\n### Growth Hormone Release – Cellular Repair & Maintenance\n\nDeep sleep is associated with a significant release of growth hormone from the pituitary gland. This hormone is essential for growth, cellular repair, and the maintenance of tissues throughout the body. Deep sleep promotes cellular repair by facilitating the production of proteins necessary for tissue restoration. This includes repairing damaged cells and synthesizing new cellular components. \\[3\\] \\[4\\]\n\n### Transfer of Memories & Information\n\nThe hippocampus, a region of your brain crucial for memory formation, is particularly active during your deep sleep stage. Neural connections are strengthened, and the transfer of information from your short-term to long-term memory occurs, contributing to memory consolidation. \\[5\\]\n\n### Enhance of Learning Capability – Synaptic Plasticity\n\nSynaptic plasticity, the ability of your synapses (junctions between neurons) to change and adapt, is enhanced during deep sleep. This supports your learning ability and the integration of new information acquired during wakefulness. \\[5\\]\n\n### Brain Detoxification – Clearing “Waste” From Your Brain\n\nDeep sleep is associated with the glymphatic system, a waste removal system in your brain. This system becomes more active during sleep, helping to remove metabolic byproducts that accumulate during daily neuronal activity. \\[5\\]\n\n### Immune System Modulation\n\nDeep sleep also plays a role in regulating your immune system. The release of cytokines and other immune factors is modulated, contributing to an effective immune response of your body to defend you against infections and other intruders. \\[4\\]\n\n### Emotional Well-being & Stress Response\n\nDid you ever wake up after a night of bad sleep and feel on edge, ready to snap at the littlest things? Hormones such as cortisol, which is involved in your stress response, follow a circadian rhythm influenced by deep sleep. Disruptions in deep sleep can lead to alterations in your hormonal balance, impacting your emotional and physiological balance.\n\nIt becomes apparent that deep sleep is a valuable influence on your general health since it is involved in various biological processes of your body.\n\nYou might ask yourself what the most common reasons are that can disrupt and harm your deep sleep stage. CARE is here to let you know so you can avoid them and maximize your deep sleep.\n\n## What Are Some Common Reasons You're Not Getting Enough Deep Sleep?",{"_uid":3138,"component":741,"description":138,"mobileImage":3139,"desktopImage":3143},"a0722e8d-73ac-40f3-a056-af523ed4926c",{"id":3140,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3141,"copyright":138,"fieldtype":140,"meta_data":3142,"is_external_url":14},13208563,"https://a.storyblok.com/f/103647/1920x1080/a62a09ecef/tech-guy-sleeping-desktop.jpg",{},{"id":3140,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3141,"copyright":138,"fieldtype":140,"meta_data":3144,"is_external_url":14},{},{"_uid":3146,"content":3147,"component":106},"1c5dd8ca-0c08-4de1-8562-51693f0f7497","### No Cortisol Before Going to Bed – Stress and Anxiety\n\nHigh stress levels and anxiety can interfere with the ability to transition into a deep sleep. Elevated cortisol, the stress hormone, may disrupt your natural sleep cycle, reducing the time spent in deep sleep.\n\n### Sleep Apnea & Insomnia – Sleep Disorders\n\nSleep apnea is a sleep disorder characterized by repeated interruptions in breathing during sleep, often caused by the collapse of the upper airway. Insomnia is a sleep disorder characterized by persistent difficulty falling asleep, staying asleep, or experiencing restorative sleep, leading to impaired daytime functioning. \\[14\\]\n\nConditions such as sleep apnea and insomnia can significantly impact the quality of sleep, including your deep sleep stage. Sleep disorders may lead to frequent awakenings and interruptions in the sleep cycle.\n\n### Caffeine:\n\nConsuming caffeinated beverages or other stimulants close to bedtime can interfere with the onset of deep sleep. These substances can disrupt the natural sleep-wake cycle and lead to increased alertness.\n\n### Social Media & Co. – Electronic Devices Before Bed:\n\nExposure to the blue light emitted by electronic devices (phones, tablets, computers) before bedtime can suppress the production of melatonin, a hormone essential for sleep, potentially reducing deep sleep. \\[8\\]\n\n### Irregular Sleep Schedule:\n\nInconsistent sleep patterns, such as irregular bedtimes or insufficient sleep duration, can negatively impact the ability to enter deep sleep. Maintaining a consistent sleep schedule is crucial for a healthy sleep cycle. \\[7\\]\n\n### Noisy Environments:\n\nDisruptions in the sleep environment, such as excessive noise, uncomfortable temperatures, or an uncomfortable mattress, can hinder the progression into deep sleep and disrupt its continuity.\n\n### Drinking Alcohol:\n\nWhile alcohol may initially induce drowsiness, it can fragment sleep cycles and reduce the amount of time spent in deep sleep. It interferes with sleep architecture and can lead to restless sleep. \\[9\\]\n\n### Irregular Bedtime Routine:\n\nInadequate sleep hygiene practices, such as engaging in stimulating activities close to bedtime or having an irregular [bedtime routine](https://care.me/ch-en/blog/night-routine/), can hinder the body's ability to transition smoothly into deep sleep.\n\n### Age-Related Changes:\n\nAs individuals age, there is a natural decline in the amount of deep sleep obtained. Older adults may experience changes in sleep architecture, including a reduction in slow-wave sleep.\n\n### Sleeping Position:\n\nCertain sleeping positions, especially those that may cause discomfort or contribute to sleep apnea, can affect the quality of deep sleep. Finding a comfortable and supportive sleeping position is essential.\n\nAddressing these factors through lifestyle modifications, improved sleep hygiene, and, if necessary, consultation with a healthcare professional can contribute to optimizing your deep sleep and overall quality of life.\n\n## How Can You Increase Your Deep Sleep?",{"_uid":3149,"component":741,"description":138,"mobileImage":3150,"desktopImage":3154},"d90d9dba-8928-4ab3-9103-15f0aa127bbf",{"id":3151,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3152,"copyright":138,"fieldtype":140,"meta_data":3153,"is_external_url":14},13208585,"https://a.storyblok.com/f/103647/1920x1280/3f3a575bff/empty-bed-desktop.jpg",{},{"id":3151,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3152,"copyright":138,"fieldtype":140,"meta_data":3155,"is_external_url":14},{},{"_uid":3157,"content":3158,"component":106},"ddd48dee-f72e-4858-bdf2-54c8f3145f3a","There are several science-backed strategies that can be the key to increasing deep sleep naturally. \n\n### Consistent Sleep Schedule:\n\nGo to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock, promoting a smoother transition into deep sleep. \\[7\\]\n\n### Optimize Sleep Environment:\n\nCreate a dark, cool, and quiet sleep environment. Consider blackout curtains, comfortable bedding, and eliminating noise to enhance the conditions conducive to deep sleep.\n\n### Establish a Bedtime Routine:\n\nEngage in calming activities before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques. This signals to your body that it's time to wind down and enter deep sleep. \\[7\\]\n\n### Limit Screen Time Before Bed:\n\nReduce exposure to electronic devices with screens before bedtime. The blue light emitted can suppress melatonin production, hindering the onset of deep sleep. \\[8\\]\n\n### Watch Your Diet:\n\nAvoid heavy meals close to bedtime, and limit caffeine and alcohol intake in the hours leading up to sleep. These substances can disrupt sleep patterns, including deep sleep. \\[9\\]\n\n### Regular Exercise:\n\nIncorporate regular physical activity into your routine, aiming for at least 30 minutes most days. Exercise has been shown to improve sleep quality, including the duration of deep sleep. \\[10\\]\n\n### Mindfulness and Relaxation Techniques:\n\nPractice relaxation methods such as deep breathing, meditation, or progressive muscle relaxation. These techniques can help reduce stress and promote a state conducive to deep sleep.\n\n### White Noise or Relaxing Sounds:\n\nUse white noise machines or calming sounds to create a consistent background noise that masks disruptive sounds, promoting a more stable sleep environment for deep sleep. \\[11\\]\n\n### Manage Stress:\n\nImplement stress management techniques, such as journaling, yoga, or mindfulness, to address factors that might interfere with deep sleep. \\[12\\]\n\n### Evaluate Mattress and Pillows:\n\nEnsure your mattress and pillows provide adequate support and comfort. An uncomfortable sleep surface can contribute to disruptions in deep sleep.\n\n### Limit Naps:\n\nIf you nap during the day, keep it short (20–30 minutes) and avoid napping too close to bedtime, as it can affect your ability to enter deep sleep during the night. \\[13\\]\n\n### Don’t Drink Too Much Before Bed:\n\nReduce the amount you drink close to bedtime to minimize disruptions from waking up for bathroom trips, allowing for more uninterrupted deep sleep.\n\n## What Happens If You Don't Get Enough Deep Sleep?",{"_uid":3160,"component":741,"description":138,"mobileImage":3161,"desktopImage":3165},"56009a95-977a-4238-8b95-04607cd14cf6",{"id":3162,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3163,"copyright":138,"fieldtype":140,"meta_data":3164,"is_external_url":14},13208589,"https://a.storyblok.com/f/103647/1920x1280/702c566b3a/sleepy-girl-view-desktop.jpg",{},{"id":3162,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3163,"copyright":138,"fieldtype":140,"meta_data":3166,"is_external_url":14},{},{"_uid":3168,"content":3169,"component":106},"9fd5a14f-6bb9-4d3e-81b3-9cad6b124c61","Insufficient deep sleep can lead to a range of health issues. Your cognitive function may decline, and your memory can be impacted, as well as your concentration and decision-making. Furthermore, insufficient deep sleep can affect your emotional well-being and stress levels, with an increased risk of mood disorders such as depression and anxiety. \\[15\\]\n\nChronic sleep deprivation, including insufficient deep sleep, has also been linked to an elevated risk of cardiovascular problems, including hypertension, and an increased susceptibility to infections due to compromised immune function. Additionally, hormonal imbalances, weight gain, and an increased likelihood of metabolic disorders may result from prolonged, inadequate sleep. \\[15\\]\n\nIn the pursuit of a healthier, more restful life, improving your deep sleep and sleep quality in general is paramount. By incorporating some science-backed strategies into your sleep routine, you can do your part to sleep better, enhancing the quality of your life. ",{"_uid":3171,"content":3172,"component":110},"6a047868-ec2c-4265-a4ef-a85c4361c51d","With a comprehensive health check-up at CARE, we can see how your sleep might impact different biomarkers in your blood. By analyzing your blood sample comprehensively, we can draw conclusions on your overall health status. Poor sleep, for example, is associated with increased inflammatory processes in the body. \\[16\\]\n\nCARE would be delighted to accompany you on your journey of becoming the healthiest version of yourself!",{"_uid":3174,"title":116,"content":3175,"component":118},"967f49b4-374c-456b-9850-39b09327f2ee","\\[1\\] Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. \\[Updated 2022 Sep 7\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: \u003Chttps://www.ncbi.nlm.nih.gov/books/NBK526132/>\n\n\\[2\\] Blumberg MS, Lesku JA, Libourel PA, Schmidt MH, Rattenborg NC. What Is REM Sleep?. Curr Biol. 2020;30(1):R38-R49. doi:10.1016/j.cub.2019.11.045\n\n\\[3\\] Sleep Phases and Stages | NHLBI, NIH. (2022, March 24). NHLBI, NIH. \u003Chttps://www.nhlbi.nih.gov/health/sleep/stages-of-sleep#:\\~:text=When%20you%20sleep%2C%20you%20cycle,wake%20up%20briefly%20between%20cycles>.\n\n\\[4\\] Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018 Dec;43(12):758-763. PMID: 30559589; PMCID: PMC6281147.\n\n\\[5\\] Fattinger S, de Beukelaar TT, Ruddy KL, Volk C, Heyse NC, Herbst JA, Hahnloser RHR, Wenderoth N, Huber R. Deep sleep maintains learning efficiency of the human brain. Nat Commun. 2017 May 22;8:15405. doi: 10.1038/ncomms15405. Erratum in: Nat Commun. 2018 May 25;9:16182. PMID: 28530229; PMCID: PMC5458149.\n\n\\[6\\] Vandekerckhove M, Wang YL. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci. 2017 Dec 1;5(1):1-17. doi: 10.3934/Neuroscience.2018.1.1. PMID: 32341948; PMCID: PMC7181893.\n\n\\[7\\]  How to Sleep Better with a Bedtime Routine. (2023, August 4). [www.heart.org](http://www.heart.org). \u003Chttps://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-to-sleep-better-with-a-bedtime-routine>\n\n\\[8\\] Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV. The inner clock-Blue light sets the human rhythm. J Biophotonics. 2019 Dec;12(12):e201900102. doi: 10.1002/jbio.201900102. Epub 2019 Sep 2. PMID: 31433569; PMCID: PMC7065627.\n\n\\[9\\] Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259.\n\n\\[10\\] Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between Sleep and Exercise: A Systematic Review. Adv Prev Med. 2017;2017:1364387. doi: 10.1155/2017/1364387. Epub 2017 Mar 26. Erratum in: Adv Prev Med. 2017;2017:5979510. PMID: 28458924; PMCID: PMC5385214.\n\n\\[11\\] Ebben MR, Yan P, Krieger AC. The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep Med. 2021;83:256-259. doi:10.1016/j.sleep.2021.03.031.\n\n\\[12\\] Han KS, Kim L, Shim I. Stress and sleep disorder. Exp Neurobiol. 2012 Dec;21(4):141-50. doi: 10.5607/en.2012.21.4.141. Epub 2012 Dec 26. PMID: 23319874; PMCID: PMC3538178.\n\n\\[13\\] Mantua J, Spencer RMC. Exploring the nap paradox: are mid-day sleep bouts a friend or foe? Sleep Med. 2017 Sep;37:88-97. doi: 10.1016/j.sleep.2017.01.019. Epub 2017 Mar 6. PMID: 28899546; PMCID: PMC5598771.\n\n\\[14\\] What are Sleep Disorders? (n.d.). \u003Chttps://www.psychiatry.org/patients-families/sleep-disorders/what-are-sleep-disorders#:\\~:text=There%20are%20several%20different%20types,both%20physical%20and%20emotional%20problems>.\n\n\\[15\\] Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May 19;9:151-161. doi: 10.2147/NSS.S134864. PMID: 28579842; PMCID: PMC5449130.\n\n\\[16\\] Chiang JK. Short duration of sleep is associated with elevated high-sensitivity C-reactive protein level in Taiwanese adults: a cross-sectional study. J Clin Sleep Med. 2014 Jul 15;10(7):743-9. doi: 10.5664/jcsm.3862. PMID: 25024651; PMCID: PMC4067437.",[3177],{"_uid":3178,"title":3179,"no_index":14,"og_image":3180,"component":123,"no_follow":14,"description":3181,"image_param":125,"hide_sitemap":14},"728caedd-72da-4eef-b006-461a82023f82","How to Get More Deep Sleep - Your Ultimate Guide","//a.storyblok.com/f/103647/1920x1281/5c1cb3156b/deep-sleep-desktop.jpg","Everything about deep sleep and how to improve it. Discover science-backed-up tips on how to get more and better deep sleep.","How to Get More Deep Sleep – The Most Restorative Sleep Phase",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":3184,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":3188,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3189,"default_full_slug":150,"translated_slugs":3191,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":3185,"isFemale":12,"linkedin":3187,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":3186,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[3190],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[3193],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":3194,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":3195,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3196,"default_full_slug":50,"translated_slugs":3200,"_stopResolving":12},{"_uid":1776,"title":49,"component":171},[],[3197,3198,3199],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},[],"There is nothing like waking up well-rested and deeply relaxed. Many of us refer to good sleep with the words “I have slept so deep.” and use the term “deep sleep” simultaneously as a reference for good sleep. But what exactly is deep sleep? Few phenomena remain as elusive as the enigmatic state of deep sleep. As scientists delve into the intricacies of the human sleep cycles, deep sleep, scientifically known as slow-wave sleep (SWS) or N3, consistently plays a pivotal role for us as the most restorative phase of our sleep cycle. ","2023-12-04 11:46",{"id":3204,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3205,"copyright":138,"fieldtype":140,"meta_data":3206,"is_external_url":14},13208527,"https://a.storyblok.com/f/103647/1920x1281/5c1cb3156b/deep-sleep-desktop.jpg",{},{"id":3204,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3205,"copyright":138,"fieldtype":140,"meta_data":3208,"is_external_url":14},{},"how-to-get-more-deep-sleep","ch-en/blog/articles/how-to-get-more-deep-sleep",60,[],"c72296a8-7b92-429a-8dd8-db73f207f76d","2023-12-07T15:06:39.121Z",[3216,3220,3223],{"id":3217,"name":3114,"slug":3218,"published":12,"full_slug":3219,"is_folder":14,"parent_id":216},417185163,"tiefschlaf-verbessern","ch-de/blog/articles/tiefschlaf-verbessern",{"id":3221,"name":3114,"slug":3209,"published":14,"full_slug":3222,"is_folder":14,"parent_id":211},417185161,"archive/us-en/blog/articles/how-to-get-more-deep-sleep",{"id":3224,"name":3114,"slug":3209,"published":14,"full_slug":3225,"is_folder":14,"parent_id":207},415877907,"archive/blog/articles/how-to-get-more-deep-sleep",[],{"name":3228,"created_at":3229,"published_at":3230,"updated_at":3231,"id":3232,"uuid":3233,"content":3234,"slug":3321,"full_slug":3322,"sort_by_date":151,"position":3323,"tag_list":3324,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":3325,"first_published_at":3326,"release_id":151,"lang":157,"path":151,"alternates":3327,"default_full_slug":3322,"translated_slugs":3338},"How to get more REM sleep","2023-12-11T15:38:46.953Z","2024-12-27T10:39:39.123Z","2024-12-27T10:39:39.150Z",417185173,"b2e1a3e7-2ee8-4364-ad7f-7b0c7129beea",{"_uid":3235,"body":3236,"meta":3287,"title":3293,"author":3294,"component":164,"categories":3303,"description":3312,"publishedAt":3313,"heroMobileImage":3314,"heroDesktopImage":3319},"7de07454-598c-4b5b-b4c0-85e3f6427ed1",[3237,3240,3248,3251,3259,3262,3270,3273,3281,3284],{"_uid":3238,"content":3239,"component":106},"e5e9b465-37f0-40ee-97a4-ce2039f07441","## What Is REM Sleep?\n\nREM (Rapid Eye Movement) sleep is a phase of the sleep cycle characterized by vivid dreaming, heightened brain activity, and rapid eye movements. Fun fact: the American rock band R.E.M. was indeed named after this phase of sleeping. The REM sleeping phase plays a crucial role in your memory consolidation, emotional processing, and for your overall cognitive well-being. \\[1\\] \\[2\\] \\[3\\]\n\nThe proportion of REM (Rapid Eye Movement) sleep within a full sleep cycle typically ranges from approximately 20 to 25 percent of your total sleep time. In a standard seven to nine-hour sleep duration, this translates to around 1.5 to 2 hours of REM sleep per night for adults. \n\nOur sleep cycle is broadly categorized into two main types: Non-REM (NREM) and REM sleep. \\[1\\]\n\n## REM Sleep – Vivid Dreaming, Emotional Processing & Restoration\n\nREM sleep is a fascinating and essential phase of the sleep cycle, representing a dynamic period of heightened brain activity and vivid dreaming while you sleep. \n\nDuring REM sleep, your eyes move rapidly in various directions, and your brain activity surges to levels comparable to wakefulness despite your body's temporary state of paralysis. \\[1\\] This paradoxical combination of increased neural activity and muscle atonia distinguishes REM sleep from the other sleep stages. \n\nBeyond its association with dreaming, getting enough REM sleep plays a crucial role in various cognitive functions, including memory consolidation, emotional processing, and learning. \\[1\\]\n\nThe switch between the different sleep stages, with REM being the pinnacle, contributes significantly to your overall sleep quality and your body's ability to rejuvenate and restore itself each night. It also impacts your circadian rhythm (our sleep-wake cycle). \\[4\\] \n\nUnderstanding the nuances of REM sleep unveils its profound impact on your well-being and, furthermore, on your mental and emotional health. During REM sleep, your brain exhibits heightened activity in the limbic system, particularly the amygdala, which regulates emotions. This activation is essential for processing and regulating emotional experiences, contributing to emotional resilience. Additionally, the hippocampus, a key player in memory consolidation, is strongly engaged during REM sleep, facilitating the integration of new information and experiences into your long-term memory, which is vital for maintaining cognitive health and emotional well-being. \\[5\\] \n\nAs you can see, REM sleep is a cornerstone for leading a healthy life. The Harvard Medical School goes as far as saying that REM sleep deprivation is even associated with an earlier death. \\[6\\]\n\nSo, how can you increase your REM sleep, and how is it different from deep sleep?\n\n## Why Is the REM Sleep Stage Important?",{"_uid":3241,"component":741,"description":138,"mobileImage":3242,"desktopImage":3246},"00858766-65a5-4f08-abd5-8c3fea1f777a",{"id":3243,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3244,"copyright":138,"fieldtype":140,"meta_data":3245,"is_external_url":14},13183136,"https://a.storyblok.com/f/103647/1920x1158/3d49421f23/star-sleep-desktop.jpg",{},{"id":3243,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3244,"copyright":138,"fieldtype":140,"meta_data":3247,"is_external_url":14},{},{"_uid":3249,"content":3250,"component":106},"d1a8c3a1-a58f-40d3-b94f-1afdf5dec60f","Understanding the significance of the REM sleep stage takes us into the depths of our subconscious. Think of it as more than just a part of the sleep cycle; it's more like an organized mental cleanup. In this stage, your brain is at work—organizing memories, dealing with emotions, and even finding creative solutions. Therefore, REM sleep is not just about dreaming; it's about your mind doing some essential behind-the-scenes work to keep your mental health in order. It is scientifically proven that REM sleep takes part in the processing of salient and emotional waking-life experiences, strongly contributing to emotional memory consolidation. \\[7\\]\n\nA lack of REM sleep can lead to memory and learning impairments, compromising cognitive performance. Furthermore, sleep deprivation increases cortisol levels, causes increased blood pressure, decreases glucose tolerance, and increases the activity of the body’s fight-or-flight system, all of which are linked to increased risk of diabetes, heart attacks, and strokes. Moreover, emotional regulation may be affected, increasing the risk of mood disorders such as depression and anxiety. As if this would not be enough, a lack of REM sleep can impair creativity and problem-solving abilities, impacting overall cognitive function. \\[7\\]\n\nWe conclude REM sleep isn't just restful but an integral part of how your mind processes experiences, shaping your mental resilience and creativity in waking life. \\[7\\]\n\nTherefore, maximizing REM sleep is beneficial for your overall health and well-being. \\[7\\]\n\n## How Can You Increase REM Sleep?\n\nIn the pursuit of optimizing your REM sleep, we have to delve into different methodological strategies rooted in established sleep science. By elucidating these practices, we will showcase effective approaches on how to boost REM sleep and enhance the depth of your REM sleep.\n\nBy incorporating some of these sleep habits into your [bedtime routine](https://care.me/ch-en/blog/night-routine/), you can build a healthy sleep foundation that can help you maximize your REM sleep.\n\n### Enforce a Bedtime Routine\n\nIt's not about being a sleep robot, but a bit of consistency does wonders for your sleep quality and, consequently, your REM sleep. Try hitting the hay and waking up at roughly the same time daily. Your body loves rhythm and routine, and this helps it slide into REM sleep more smoothly, like a well-practiced dance move. \\[8\\]\n\n### Make Your Sleep Spot Top-Notch\n\nNo need for fancy sleep gadgets; just tweak your sleep space. Keep it dark, cool, and cozy – think of it as setting the stage for your quality sleep performance.\n\n### Ease into Bedtime – Practice Sleep Hygiene\n\nWe're not suggesting a nightly meditation ritual, but winding down before bed is crucial. Whether it's reading a chapter of a book, taking a warm shower, having a nightly skincare ritual, or just chilling out, give your brain a signal that it's time to shift into the REM zone. PS: Netflix & Chill is not relaxing for your brain.\n\n### Watch What You Eat and Drink\n\nEating a heavy meal right before bed might not be the best idea. And don't go chugging caffeine or partying with alcohol too close to bedtime – they can be the uninvited guests crashing your REM sleep party. \\[9\\]\n\n### Move That Body – Exercise a Few Hours Before Bed\n\nYou don't need to become a gym rat, but a bit of exercise can help you catch more REM sleep. Aim to wrap up your workout a few hours before you hit the hay so your body has time to cool down. \\[10\\]\n\n### White-Noise Machine – Does Wonders For City People\n\nA white noise machine can contribute to increased REM (Rapid Eye Movement) sleep by creating a consistent and soothing background sound that helps mask disruptive noises. This comes in especially handy if you live in a noisy environment or a big city. The auditory consistency promotes a more stable sleep environment, reducing the likelihood of waking up during crucial REM stages and enhancing your overall sleep quality. It is not just a fun gadget but has been scientifically proven to work. \\[11\\]\n\nRemember, this isn't about transforming into a sleep perfectionist; it's about making a few tweaks to welcome more REM sleep into your life. It's like giving your nightly routine a friendly high-five, nudging it in the direction of better sleep quality.\n\nNow that you know what you can do to improve your REM sleep, we shall not forget to let you know about how disruptions of REM sleep occur.\n\n## What Can Disrupt Your REM Sleep?",{"_uid":3252,"component":741,"description":138,"mobileImage":3253,"desktopImage":3257},"dfa03642-d974-4936-ac62-ca91780e88ac",{"id":3254,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3255,"copyright":138,"fieldtype":140,"meta_data":3256,"is_external_url":14},13183238,"https://a.storyblok.com/f/103647/1920x1440/e8a49fed85/sleep-cycle-desktop.jpg",{},{"id":3254,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3255,"copyright":138,"fieldtype":140,"meta_data":3258,"is_external_url":14},{},{"_uid":3260,"content":3261,"component":106},"a84958d6-65f7-4a6f-9bbd-5eb12d837271","Sleep disruptions have substantial adverse short- and long-term health consequences. \\[12\\]\n\nVarious disruptors can interfere with the crucial phases of your sleep cycle. Stress emerges as a formidable disruptor, capable of unsettling the delicate equilibrium necessary for a seamless transition into REM sleep.\n\nAnother big disruptor of your sleep is the pervasive glow of screens, emitting blue light. Blue light poses a modern challenge by impeding melatonin production, thus delaying the onset of REM. Blue light messes with your circadian rhythm and should be avoided before going to bed. Moreover, make sure not to look at your phone if you wake up in the middle of the night since this can delay your falling back to sleep. \\[13\\]\n\nLate-night snacking, especially on heavy or caffeinated fare, can introduce digestive challenges that divert the body's focus away from the uninterrupted progression into REM sleep. \\[14\\]\n\nBeyond external influences, certain medications, including some antidepressants, may act as internal disruptors, altering sleep cycles and potentially limiting the time spent in REM.\n\nUnraveling potential disruptors of your REM sleep is essential in the quest for optimizing your sleep quality, as understanding and mitigating these influences pave the way for a more restful and restorative REM sleep.\n\nWe have summarized the most frequent disruptors of REM sleep for you in the below list for your convenience:\n\n- **Stress:** Chronic stress and anxiety can interfere with the smooth transition into REM sleep, disrupting the natural sleep cycle.\n- **Blue Light Exposure:** The blue light emitted by electronic devices like smartphones and computers can suppress melatonin production, delaying the onset of REM sleep and a good night’s sleep in general. \\[13\\]\n- **Late-Night Snacking:** Consuming heavy or caffeinated snacks close to bedtime may lead to digestive discomfort, diverting the body's attention away from REM sleep. \\[14\\]\n- **Alcohol and Substance Use:** Excessive alcohol consumption and certain substances can interfere with REM sleep, reducing the overall quality of rest. \\[9\\]\n- **Certain Medications:** Some medications, including certain antidepressants, can alter sleep cycles and potentially limit the time spent in REM sleep.\n- **Sleep Disorders:** Conditions such as sleep apnea or insomnia can disrupt the natural progression through sleep stages, affecting REM sleep.\n- **Irregular Sleep Schedule:** Inconsistent bedtime and wake-up times can throw off the body's internal clock, impacting the regular occurrence of REM sleep. \\[8\\]\n- **Environmental Factors:** Noisy or uncomfortable sleep environments can lead to frequent awakenings, disrupting the continuity of REM sleep.\n- **Medical Conditions:** Underlying medical issues, such as hormonal imbalances or neurological disorders, can impact REM sleep.\n- **Caffeine Intake:** Consuming caffeine, especially later in the day, can interfere with sleep quality, impacting REM sleep.\n- **Nicotine:** Nicotine is a stimulant that can disrupt sleep cycles, potentially impacting the duration and quality of REM sleep.\n\n## How Much REM Sleep Do You Need?\n\nThe reality is that the ideal amount of REM sleep varies from person to person, adding an extra layer of complexity to the sleep cycle. On average, adults might spend about 20-25% of their sleep cycle in REM \\[1\\]. This translates to around 1.5 to 2 hours of REM sleep per night if you sleep between seven and nine hours.\n\nAs unique as our dreams are, the ideal amount of REM can vary based on factors like age, lifestyle, and overall health.\n\nSo, rather than obsessing over hitting a specific percentage of REM sleep, perhaps the focus should shift to the quality of your overall sleep and ensuring it gets the spotlight it deserves to allow for restoration and emotional processing.\n\nConsider REM sleep the VIP section of your sleep cycle, where dreams unfold, memories are etched, and the mind rejuvenates for the adventures of the waking world. As we continue to unravel the mysteries of sleep, one thing remains clear—embracing your REM sleep and caring for your sleep quality is an essential part of the journey to a more healthy and well-rested you.\n\nWith a [health check-up](https://care.me/ch-en/pricing/) at CARE we can see how your sleep might impact different biomarkers in your blood, which we can see by analyzing your blood sample comprehensively. Poor sleep, for example, is associated with increased inflammatory processes in the body \\[15\\].\n\nCARE would be delighted to accompany you on your journey of becoming the healthiest version of yourself and achieving better and deeper sleep.\n\n## The Complete Sleep Cycle – NREM & REM",{"_uid":3263,"component":741,"description":138,"mobileImage":3264,"desktopImage":3268},"b490a054-ffea-43f0-aed0-c3ebbbc5d1f4",{"id":3265,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3266,"copyright":138,"fieldtype":140,"meta_data":3267,"is_external_url":14},13208350,"https://a.storyblok.com/f/103647/1920x1280/b56b6c9890/eggs-desktop.jpg",{},{"id":3265,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3266,"copyright":138,"fieldtype":140,"meta_data":3269,"is_external_url":14},{},{"_uid":3271,"content":3272,"component":106},"052ef3b5-0966-4edc-8170-cfee955e5a3d","A complete sleep cycle consists of four distinct stages, each with unique characteristics and functions. These stages are categorized into two main types: Non-Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. \\[1\\]\n\nThe sleep cycle typically repeats throughout the night, with an entire cycle lasting about 80 to 110 minutes. Usually, you go through four to six cycles per night and may wake up briefly between cycles. \\[2\\]\n\nHere's an overview of a full sleep cycle:\n\n### NREM Stage 1 (N1)\n\n- Brief transition from wakefulness to sleep.\n- Lasts for a few minutes.\n- Light sleep, easily disrupted.\n- Muscle activity decreases, and eye movements are slow and may include occasional twitches. \\[3\\]\n\n### NREM Stage 2 (N2)\n\n- Slightly deeper sleep compared to N1.\n- Lasts around 20 minutes.\n- Eye movements stop, heart rate slows, and body temperature decreases.\n- Sleep spindles (bursts of rapid brain waves) and K-complexes (sudden, sharp waveforms) may occur. \\[3\\]\n\n### NREM Stage 3 (N3)\n\n- Also known as slow-wave sleep (SWS) or deep sleep.\n- Delta waves become prominent on EEG recordings.\n- Vital for physical restoration, growth, and repair.\n- Difficult to wake up during this stage.\n- Plays a crucial role in maintaining a healthy immune system. \\[3\\]\n\n### REM (Rapid Eye Movement) Sleep\n\n- Typically begins about 90 minutes after falling asleep.\n- Characterized by vivid dreaming, rapid eye movements, and increased brain activity.\n- Essential for cognitive functions, memory consolidation, and emotional processing.\n- Muscle activity is almost completely inhibited, preventing individuals from acting out their dreams.\n- Heart rate and breathing become irregular and may mimic waking patterns. \\[3\\]\n\nAfter completing the REM stage, the cycle repeats, with subsequent cycles having longer REM periods as the night progresses. The duration of each stage will vary across people and age groups, but a full cycle is crucial for achieving enough sleep and supporting overall well-being and mental health. \\[1\\]\n\n## REM Sleep vs. Deep Sleep\n\nUnderstanding the distinctions between REM sleep and deep sleep is integral to comprehending the complexities of your sleep cycle. REM sleep, characterized by rapid eye movement and heightened brain activity, is associated with vivid dreaming, memory consolidation, and emotional processing.\n\nIn contrast, deep sleep, also known as slow-wave sleep (SWS) or N3, is marked by slow, synchronized brain waves and plays a role in physical restoration, including muscle growth and repair.\n\n- **Optimize Your Sleep Environment:** Ensure your bedroom is cool, dark, and quiet.\n- **Mind Stimulants and Alcohol:** Limit caffeine and alcohol intake, especially in the evening.\n- **Exercise Regularly:** Engage in regular exercise, but not right before bedtime.\n- **Establish a Relaxing Pre-Sleep Routine:** Activities like reading or meditation can help.\n- **Control Light Exposure:** Maximize daylight exposure and minimize blue light exposure in the evening.\n- **Maintain a Consistent Sleep Schedule:** Go to bed and wake up at the same times every day.\n- **Limit Long Daytime Naps:** Avoid napping for extended periods during the day.\n\nWe have summarized the most distinct differences between deep sleep and REM sleep for you in the below info box:\n\n**Eye Movement:**\n\n- REM Sleep: Rapid and random eye movements\n- Deep Sleep: Minimal to no eye movement\n\n**Brain Activity:**\n\n- REM Sleep: Increased and comparable to wakefulness\n- Deep Sleep: Slow, synchronized delta waves\n\n**Dreaming:**\n\n- REM Sleep: Vivid dreaming, emotional processing\n- Deep Sleep: Limited or no dreaming, primarily physical recovery\n\n**Physical Impact:**\n\n- REM Sleep: Cognitive functions, memory consolidation\n- Deep Sleep: Physical recovery, support of the immune system\n\nUnderstanding these differences underscores each stage's unique contributions to your overall sleep quality and your body's maintenance and repair processes.",{"_uid":3274,"component":741,"description":138,"mobileImage":3275,"desktopImage":3279},"a899474d-c567-4e76-b18c-6243cfb4d539",{"id":3276,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3277,"copyright":138,"fieldtype":140,"meta_data":3278,"is_external_url":14},13208364,"https://a.storyblok.com/f/103647/1920x1440/ea69dd58c0/apple-desktop.jpg",{},{"id":3276,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3277,"copyright":138,"fieldtype":140,"meta_data":3280,"is_external_url":14},{},{"_uid":3282,"content":3283,"component":110},"cbb2d5a2-dc0d-4fb9-89bc-3dd0142b69d7","With your CARE membership, you can discuss your quality of sleep with a healthcare professional. During your health check-ups, we can see how your sleep might impact different biomarkers in your blood, which we can see by analyzing your blood sample comprehensively. Poor sleep, for example, is associated with increased inflammatory processes in the body. \\[15\\]\n\nCARE would be delighted to accompany you on your journey of becoming the healthiest version of yourself, and we wish you sweet dreams!",{"_uid":3285,"title":116,"content":3286,"component":118},"f02c3bab-db26-41b7-ad35-f8a8aa784d36","\\[1\\] Blumberg MS, Lesku JA, Libourel PA, Schmidt MH, Rattenborg NC. What Is REM Sleep?. Curr Biol. 2020;30(1):R38-R49. doi:10.1016/j.cub.2019.11.045\n\n\\[2\\] Sleep Phases and Stages | NHLBI, NIH. (2022, March 24). NHLBI, NIH. \u003Chttps://www.nhlbi.nih.gov/health/sleep/stages-of-sleep#:\\~:text=When%20you%20sleep%2C%20you%20cycle,wake%20up%20briefly%20between%20cycles>.\n\n\\[3\\] Patel AK, Reddy V, Shumway KR, et al. Physiology, Sleep Stages. \\[Updated 2022 Sep 7\\]. In: StatPearls \\[Internet\\]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: \u003Chttps://www.ncbi.nlm.nih.gov/books/NBK526132/>\n\n\\[4\\] Endo S, Kobayashi T, Yamamoto T, Fukuda H, Sasaki M, Ohta T. Persistence of the circadian rhythm of REM sleep: a variety of experimental manipulations of the sleep-wake cycle. Sleep. 1981;4(3):319-328. doi:10.1093/sleep/4.3.319\n\n\\[5\\] Vandekerckhove M, Wang YL. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci. 2017 Dec 1;5(1):1-17. doi: 10.3934/Neuroscience.2018.1.1. PMID: 32341948; PMCID: PMC7181893.\n\n\\[6\\] Epstein, L., MD. (2020, September 18). Shorter dream-stage sleep may be related to earlier death. Harvard Health. \u003Chttps://www.health.harvard.edu/blog/shorter-dream-stage-sleep-may-be-related-to-earlier-death-2020091820932>\n\n\\[7\\] Scarpelli S, Bartolacci C, D'Atri A, Gorgoni M, De Gennaro L. The Functional Role of Dreaming in Emotional Processes. Front Psychol. 2019 Mar 15;10:459. doi: 10.3389/fpsyg.2019.00459. PMID: 30930809; PMCID: PMC6428732.\n\n\\[8\\] How to Sleep Better with a Bedtime Routine. (2023, August 4). [www.heart.org](http://www.heart.org). \u003Chttps://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/how-to-sleep-better-with-a-bedtime-routine>\n\n\\[9\\] Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259.\n\n\\[10\\] Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between Sleep and Exercise: A Systematic Review. Adv Prev Med. 2017;2017:1364387. doi: 10.1155/2017/1364387. Epub 2017 Mar 26. Erratum in: Adv Prev Med. 2017;2017:5979510. PMID: 28458924; PMCID: PMC5385214.\n\n\\[11\\] Ebben MR, Yan P, Krieger AC. The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep Med. 2021;83:256-259. doi:10.1016/j.sleep.2021.03.031.\n\n\\[12\\] Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May 19;9:151-161. doi: 10.2147/NSS.S134864. PMID: 28579842; PMCID: PMC5449130.\n\n\\[13\\] Wahl S, Engelhardt M, Schaupp P, Lappe C, Ivanov IV. The inner clock-Blue light sets the human rhythm. J Biophotonics. 2019 Dec;12(12):e201900102. doi: 10.1002/jbio.201900102. Epub 2019 Sep 2. PMID: 31433569; PMCID: PMC7065627.\n\n\\[14\\] Kinsey AW, Ormsbee MJ. The health impact of nighttime eating: old and new perspectives. Nutrients. 2015 Apr 9;7(4):2648-62. doi: 10.3390/nu7042648. PMID: 25859885; PMCID: PMC4425165.\n\n\\[15\\] Chiang JK. Short duration of sleep is associated with elevated high-sensitivity C-reactive protein level in Taiwanese adults: a cross-sectional study. J Clin Sleep Med. 2014 Jul 15;10(7):743-9. doi: 10.5664/jcsm.3862. PMID: 25024651; PMCID: PMC4067437.",[3288],{"_uid":3289,"title":3290,"no_index":14,"og_image":3291,"component":123,"no_follow":14,"description":3292,"image_param":125,"hide_sitemap":14},"949a9aa4-8a07-4874-b85b-188d76f59b8e","REM Sleep: What It Is and How to Increase It","//a.storyblok.com/f/103647/1920x1280/de05cde298/sleep-desktop.jpg","All you need to know about REM sleep and how to get more of it. We provide you with strategies to enhance this rejuvenating phase of your sleep cycle.\n","REM Sleep: What Is It and How to Increase It",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":3295,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":3299,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3300,"default_full_slug":150,"translated_slugs":3302,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":3296,"isFemale":12,"linkedin":3298,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":3297,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[3301],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[3304],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":3305,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":3306,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3307,"default_full_slug":50,"translated_slugs":3311,"_stopResolving":12},{"_uid":1776,"title":49,"component":171},[],[3308,3309,3310],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},[],"In your quest for optimal well-being, you cannot overlook the transformative power of REM (Rapid Eye Movement) sleep, the stage of slumber associated with vivid dreams and essential cognitive processes. As we navigate the demands of our fast-paced lives, spending an adequate amount of time in REM sleep is critical for our overall health and cognitive function. \nIn this comprehensive guide, CARE will delve into the intricacies of REM sleep, explore its crucial role in your nightly rest, and equip you with practical strategies to enhance and extend this rejuvenating phase of your sleep cycle.","2023-11-27 08:38",{"id":3315,"alt":138,"name":138,"focus":3316,"title":138,"source":138,"filename":3317,"copyright":138,"fieldtype":140,"meta_data":3318,"is_external_url":14},13183070,"346x531:347x532","https://a.storyblok.com/f/103647/1920x1280/de05cde298/sleep-desktop.jpg",{},{"id":3315,"alt":138,"name":138,"focus":3316,"title":138,"source":138,"filename":3317,"copyright":138,"fieldtype":140,"meta_data":3320,"is_external_url":14},{},"how-to-get-more-rem-sleep","ch-en/blog/articles/how-to-get-more-rem-sleep",70,[],"2d4063a0-0b92-4b74-b4ba-fa5f321c2693","2023-12-07T15:05:00.963Z",[3328,3331,3335],{"id":3329,"name":3228,"slug":3321,"published":14,"full_slug":3330,"is_folder":14,"parent_id":207},414819040,"archive/blog/articles/how-to-get-more-rem-sleep",{"id":3332,"name":3228,"slug":3333,"published":12,"full_slug":3334,"is_folder":14,"parent_id":216},417185172,"rem-schlaf-verbessern","ch-de/blog/articles/rem-schlaf-verbessern",{"id":3336,"name":3228,"slug":3321,"published":14,"full_slug":3337,"is_folder":14,"parent_id":211},417185171,"archive/us-en/blog/articles/how-to-get-more-rem-sleep",[],{"name":3340,"created_at":3341,"published_at":3342,"updated_at":3343,"id":3344,"uuid":3345,"content":3346,"slug":3441,"full_slug":3442,"sort_by_date":151,"position":3443,"tag_list":3444,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":3445,"first_published_at":3446,"release_id":151,"lang":157,"path":151,"alternates":3447,"default_full_slug":3442,"translated_slugs":3458},"Body Composition","2023-12-11T15:39:34.019Z","2024-10-14T05:15:48.414Z","2024-10-14T05:15:48.442Z",417185313,"3c519557-7d56-4328-ba14-4726ab7972c6",{"_uid":3347,"body":3348,"meta":3408,"title":3414,"author":3415,"component":164,"categories":3424,"description":3433,"publishedAt":3434,"heroMobileImage":3435,"heroDesktopImage":3439},"01ed3f5c-8e60-44fc-af58-752762a462d5",[3349,3352,3360,3363,3366,3369,3377,3380,3388,3391,3399,3402,3405],{"_uid":3350,"content":3351,"component":106},"8b00a195-6b4b-4e71-a843-092f7a3b1836","## What Is the Body Composition?\n\nThe term “body composition” refers to the percentage distribution of different types of tissues that constitute our human body. \\[1\\]\n\nThere are several scientific models and definitions for body composition – the Basic-2-Compartment Model, the Atomic Model, the Molecular Model, the Cellular Model, and the Functional Model. \\[2\\]\n\nThe basic-2-compartment model only distinguishes between adipose tissue and nonadipose tissue, while more specific models called \"multicompartment models\" distinguish body composition at multiple levels. \n\nThe model relevant to you is the \"Functional Model\", which distinguishes between adipose tissue, muscle mass, bone, water, and other components, as well as the Basic 2-Compartment Model.\n\nBody composition is critically important because it not only affects our physical appearance, but also has a fundamental impact on our health and well-being. \\[1\\]\n\n## The Main Components of our Body Composition\n\nOur body composition describes the essential building blocks of the human body and is of critical importance to your health and well-being. The main components of our body composition include fat tissue, muscle mass, water, and bone minerals. \\[1\\]\n\nWe will now take a closer look at the main components of our body composition and highlight their interaction in relation to our physical health.\n\n### Adipose Tissue (Body Fat) – Insulation and Energy\n\nAdipose tissue is one of the central components of our body composition. It serves as an energy store and has an important function in insulating your body and protecting the internal organs. Adipose tissue can be stored both under the skin (subcutaneous fat) and around the internal organs (visceral fat). \\[1\\]\n\n### Muscle Mass – More Than Just Muscles\n\nMuscle mass consists of the skeletal muscles that are responsible for moving your body. But muscle tissue is not only important for your physical performance, but also plays a crucial role in metabolism and calorie consumption. \\[1\\]\n\n### Bone Mass – Come on, compose Yourself\n\nBone mass makes up the body's skeletal system and gives your body structure and stability. Our bones are also involved in the production of blood cells and store minerals such as calcium. \\[1\\]\n\n### Water – Temperature Regulation & Nutrient Transport\n\nWater is another critical component of our body composition and makes up about 60% of our body weight. It performs vital functions such as transporting nutrients, regulating body temperature, and lubricating joints. \\[1\\]\n\n## Why Is Body Composition So Important?",{"_uid":3353,"component":741,"description":138,"mobileImage":3354,"desktopImage":3358},"7169919b-ca4f-4e07-b2e2-fc44c8fc6278",{"id":3355,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3356,"copyright":138,"fieldtype":140,"meta_data":3357,"is_external_url":14},12309221,"https://a.storyblok.com/f/103647/1920x2880/7679db35f5/dark-woman-desktop.jpg",{},{"id":3355,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3356,"copyright":138,"fieldtype":140,"meta_data":3359,"is_external_url":14},{},{"_uid":3361,"content":3362,"component":106},"51ec9af1-3082-4d78-9c46-54a453670ed2","The importance of body composition to our health and well-being is paramount.\n\nBody composition is much more than a statistical number or a matter of aesthetics. It goes beyond physical appearance and is associated with important health aspects of our bodies.\n\nA better understanding of your body composition allows you to make more targeted decisions for your health and improve your quality of life in the long term.\n\nAfter all, your body composition affects your physical performance, metabolism, and risk for various health problems. \\[2\\]\n\nWe have summarized for you the main reasons why body composition is of great importance:\n\n### 1\\. Recognize Health Risks\n\nAn unhealthy ratio of fat tissue to muscle mass can have significant health implications. High body fat, especially visceral fat around internal organs, has been linked to an increased risk of heart disease, diabetes, hypertension, and many other chronic conditions. \\[2\\]\n\nThus, body composition is not only a matter of external appearance, but also of health and long-term wellbeing.\n\n### 2\\. Metabolism\n\nYour body composition impacts your metabolism. Muscle mass consumes more energy than fat tissue, even at rest. This means that people with a higher percentage of muscle tend to have a higher basal metabolic rate, which in turn increases calorie consumption. This is an important factor in controlling body weight. \\[2\\]\n\nLearn more about [how to increase your metabolism](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/).\n\n### 3\\. Physical Performance\n\nThe amount of muscle mass and adipose tissue affects physical performance. \\[2\\] Muscle is responsible for the movement of the body, and adequate muscle mass is critical for accomplishing everyday tasks and athletic activities.\n\nA well-balanced ratio of muscle to fat mass can, therefore, improve mobility and endurance. \\[2\\]\n\n### 4\\. Aesthetics\n\nFor many people, aesthetics play an important role. Just how we like a tidy and clean room, a lean and healthy body can bring joy to us as well. A balanced body composition that includes sufficient muscle mass and a healthy body fat percentage results in a defined and healthy appearance.\n\nThis can increase self-confidence and promote a sense of well-being.\n\n### 5\\. Health Goals\n\nKnowing your body composition is critical to achieving individual health goals.\n\nWhether it is to lose weight, build muscle, reduce the risk of health problems, or improve overall fitness, body composition provides valuable information to define and monitor these goals. \\[2\\]",{"_uid":3364,"content":3365,"component":110},"4979f6a8-a337-489f-8c04-78e687e4d7ca","#### You want to measure your body composition?\n\nAt CARE, an analysis of your body composition is a basic component of the full body check-up, along with 44 blood values, ECG and blood pressure measurement. The health check-up shows you where you stand in terms of your health and how you can stay healthy in the long run!\n\n[Book your check-up now.](https://care.me/ch-en/pricing/)",{"_uid":3367,"content":3368,"component":106},"fa004ec5-7071-4b36-8494-b933c0912a60","## What Is the Difference Between BMI and Body Composition?\n\nAs we have already learned, body composition refers to the distribution of different types of tissue in your body, including fat tissue, muscle mass, bone, water, and other components.\n\nThe BMI (Body-Mass-Index) is a simple calculation that makes no distinction between fat and muscle mass. This means that two people with the same BMI can have very different body compositions. \\[3\\]\n\nUnlike the BMI, which only considers total weight and height, body composition provides a more detailed analysis of physical makeup. \\[3\\]\n\n## What Does an Optimal Body Composition Look Like?\n\nDetermining your optimal body composition is not a simple task, as it depends on several factors, including age, gender, genetic predispositions, and individual health goals. \\[4\\]\n\nNevertheless, there are some general guidelines that give us direction on what a healthy and particularly good body composition may look like.\n\nInterestingly, body composition varies in relation to gender. So let's take a quick trip through human evolution to find out why.\n\n### Body Composition in Men vs. Body Composition in Women",{"_uid":3370,"component":741,"description":138,"mobileImage":3371,"desktopImage":3375},"f52983e6-6a9d-4990-9f93-1beec6d26002",{"id":3372,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3373,"copyright":138,"fieldtype":140,"meta_data":3374,"is_external_url":14},12309279,"https://a.storyblok.com/f/103647/1920x1277/f8e5738f6f/couple-desktop.jpg",{},{"id":3372,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3373,"copyright":138,"fieldtype":140,"meta_data":3376,"is_external_url":14},{},{"_uid":3378,"content":3379,"component":106},"bd886f27-f9e7-4751-b1af-88580e6c735c","The differences in body composition between men and women have roots in our human evolution and the different social roles the genders have performed throughout history. The biological differences in body composition should be understood as evolutionary adaptations to specific functions.\n\nWomen tend to have a higher percentage of body fat because it serves as an energy reserve during pregnancy and lactation. The extra body fat helped women and their children survive when food was scarce.\n\nMen, with more muscle mass were able to prevail evolutionarily because their physical prowess increased their success in hunting. Accordingly, these differences in body composition are biological and evolutionary characteristics. Of course, this should not be considered a value judgment.\n\nNowadays, in our modern society, gender roles are less relevant, and we live more equal and diverse. Still, the biological differences in regard to body composition do shed light on the biological adaptation of humans throughout evolution.\n\nNow, you may be wondering if the changes in our society will also lead to an adjustment in our body composition or physical characteristics evolutionary, right? Theoretically, yes. \n\nHowever, the physical changes in the human body during evolution occur over a time horizon of several thousand years. This is because evolution is a gradual and lengthy process. Adaptations of the human body during evolution are driven mainly by genetic changes and inheritance from generation to generation.\n\nIndividual lifestyle changes that occur in a single lifetime, such as changes in diet or the pursuit of other occupations, affect human evolution only very slowly. Evolution in the biological sense is a very long-term affair and based on genetic variations and selective pressure. \n\nHowever, the changes we make in our lifestyle can have short- and long-term effects on our health and fitness, even if they don't necessarily cause immediate evolutionary changes in our genome, and we’ll take that, right?\n\nSo what are these health benefits of good body composition?\n\n## Benefits of a Healthy Body Composition",{"_uid":3381,"component":741,"description":138,"mobileImage":3382,"desktopImage":3386},"ba7a1de0-9bfe-4308-9ade-81ac284199d5",{"id":3383,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3384,"copyright":138,"fieldtype":140,"meta_data":3385,"is_external_url":14},12309364,"https://a.storyblok.com/f/103647/1920x1200/2d325a8ad3/fit-man-desktop.jpg",{},{"id":3383,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3384,"copyright":138,"fieldtype":140,"meta_data":3387,"is_external_url":14},{},{"_uid":3389,"content":3390,"component":106},"e3a8bce5-6d9d-400c-965f-d95c67b8a9be","A healthy body composition that has a balanced proportion is not only aesthetically pleasing, but also brings numerous health benefits. \n\nIn this chapter, we will take a closer look at the positive effects of a healthy body composition on our health.\n\n### 1\\. Improved Metabolic Health:\n\nA healthy body composition that has a lower body fat percentage and adequate muscle mass supports metabolic health. \\[2\\]\n\nMuscle tissue burns more calories than fat tissue, which helps regulate your body weight and reduces the risk of metabolic disorders like diabetes. \n\n### 2\\. Cardiovascular Health:\n\nA healthy body composition can reduce the risk of cardiovascular disease. Lower body fat and better muscle mass are associated with lower blood pressure, healthy cholesterol levels, and reduced risk of heart disease. \\[5\\]\n\n### 3\\. Reduced Risk of Osteoporosis:\n\nAdequate bone mass and density in body composition are important in reducing the risk of osteoporosis, especially as we age. Strong bones are less prone to fractures and breaks. \\[6\\]\n\n### 4\\. Better Immune System Function:\n\nA healthy body composition promotes immune system health. A balanced body fat percentage can reduce inflammation in the body, which strengthens your immune system and reduces your risk of infections. \\[7\\]\n\n### 5\\. Increased Physical Performance:\n\nProper body composition with adequate muscle mass can increase your physical performance. \n\nMuscle strength and endurance support mobility, everyday functionality, and the ability to engage in athletic activities. \\[2\\]\n\n### 6\\. Improved Mental Health:\n\nA healthy body composition can also have a positive impact on your psychological well-being. In fact, better physical health and positive self-perception can boost your self-esteem and increase your overall well-being and mental health. \\[2\\]\n\n### 7\\. Prevention of Overweight and Obesity:\n\nProper body composition helps prevent overweight and obesity. Excess body fat is a major contributor to health problems and lifestyle-diseases, which is why maintaining a healthy body fat percentage is critical. \\[2\\]\n\nThe health benefits of optimal body composition are compelling. So, how can you measure your body composition?\n\n## Methods for Measuring Body Composition",{"_uid":3392,"component":741,"description":138,"mobileImage":3393,"desktopImage":3397},"cbc145e2-e276-459b-b520-15d09f3f223f",{"id":3394,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3395,"copyright":138,"fieldtype":140,"meta_data":3396,"is_external_url":14},12309413,"https://a.storyblok.com/f/103647/1920x1280/b5ef92cde5/measuring-woman-desktop.jpg",{},{"id":3394,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3395,"copyright":138,"fieldtype":140,"meta_data":3398,"is_external_url":14},{},{"_uid":3400,"content":3401,"component":106},"c5dddd36-281e-40e7-b543-f5958d14e978","There are several methods to measure body composition, from simple methods to cutting-edge technology. \n\nThe Inbody scale is the method of choice nowadays, as it is one of the most advanced and accurate methods of measuring body composition in a simple and straightforward manner. At CARE, we also use the Inbody scale, or BIA for short, to accurately determine your body composition. \n\nConsequently, we will introduce you to the Inbody scale and other body composition measurement methods in a little more detail:\n\n### The Inbody Scale (BIA) – Bioelectrical Impedance Analysis\n\nBioelectrical impedance analysis (BIA) is an advanced method of measuring body composition based on the electrical properties of tissues in the body. It is non-invasive and easy to perform. The basic principle of BIA is that different types of tissues in the body, such as muscle tissue, adipose tissue, and water, have different electrical conductivities. \\[8\\]\n\nThe InBody scale is a popular and accurate device that uses BIA technology to perform a detailed analysis of body composition. The device sends weak electrical pulses through the body and measures the resistance the pulses experience, depending on the composition of the tissues in the body. \\[8\\]\n\nUsing this data, the InBody scale can provide information on various body composition parameters, including:\n\n**Body fat percentage:** the InBody scale can accurately determine the percentage of body fat in relation to total weight.\n\n**Muscle mass**: an InBody scale measures the muscle mass in your different body segments, which provides information about the muscle distribution in your body.\n\n**Fat Mass:** The scale can determine the total fat mass and the distribution of fat tissue.\n\n**Water Percentage:** The water distribution in your body is analyzed, including intracellular and extracellular water.\n\n**Bone Mineral Density**: The InBody scale can also estimate bone mineral density, which is important for assessing the risk of osteoporosis and other bone diseases.\n\nThe InBody scale has the advantage of not only providing accurate measurements, but also the ability to monitor changes over time. This is especially useful for individuals who want to optimize their body composition as part of fitness or health programs, or focus on preventive health care with CARE.\n\n### Dual-Energy X-ray Absorptiometry (DXA) – Low-Dose X-Rays\n\nThe DXA method uses low-dose X-rays to measure your body composition. This method is particularly accurate and provides detailed information about body fat, muscle mass, and bone mineral density. \\[8\\]\n\nDXA is less suitable for regular measurement of your body composition, but is often used in research and clinical establishments to evaluate osteoporosis and other bone diseases.\n\n### Skinfold Thickness Measurements – The Oldie Among Measuring Techniques\n\nThis somewhat outdated method measures the thickness of skin folds on various parts of the body to infer body fat percentage. A caliper, a special measuring instrument, is used for this purpose to record the skin folds. \n\nThe measurements are then built into equations to estimate body fat percentage. Although this method is less accurate than BIA or DXA, it is inexpensive and easy to perform.\n\n## How to Improve Body Composition\n\nImproving body composition is a common goal for people looking to increase their health and fitness. Optimal body composition, which includes a healthy body fat percentage and adequate muscle mass, is critical to your well-being. \n\nIn this chapter, we will show you different ways and strategies to improve your body composition.\n\nBy having your body composition measured regularly during your CARE Health Check Ups, you can set goals to improve your body composition and track your progress transparently.\n\n### Healthy Nutrition For a Good Body Composition\n\nNutrition plays a key role in improving body composition. A balanced diet with adequate protein promotes muscle growth and can help reduce body fat. \n\nReduced intake of added sugars and processed foods can also be beneficial. A calorie-conscious diet that meets your individual energy needs is critical to not allowing your body to develop excess fat tissue, especially around your organs, and maintaining or building your muscle mass. \\[9\\]\n\n### Exercise & Endurance Training \n\nEndurance training, such as running, swimming or cycling, helps to increase your total calorie burn. This can help create a calorie deficit, helping to reduce fat if your body fat percentage is too high or if you want to build more muscle mass. \\[9\\] \n\nIt's important to incorporate a balanced mix of fitness and endurance exercises into your workouts.\n\n### Regular Monitoring & Measuring\n\nRegularly monitoring and measuring your body composition is crucial to track progress and make adjustments to your training and nutrition strategy if necessary. \n\nCARE's InBody scale can be a useful tool for this, helping you to achieve your fitness and health goals more efficiently and optimize your well-being in the long term. ",{"_uid":3403,"content":3404,"component":110},"527d0bc8-aa62-493e-87dd-0067c5c4ada1","### Measure And Optimize Your Body Composition With CARE\n\nImproving your body composition takes time, commitment and patience. It is important to set realistic goals and to approach the changes step by step.\n\nAt CARE, measuring your body composition is part of the full body check-up. In addition, 44 blood values are tested, an ECG is performed and your blood pressure is measured. This will give you an in-depth insight into your health status and a detailed medical report will show you how you can improve your well-being in the long term!\n\n[Book your health check-up now.](https://care.me/ch-en/pricing/)",{"_uid":3406,"title":116,"content":3407,"component":118},"2a329c5f-ab1f-490a-8ec0-8d2a925ccf5e","\\[1\\] Ashby-Thompson, M., Chung, S., & Gallagher, D. (2022). Body composition. Encyclopedia of Human Nutrition (Fourth Edition), 20-34. \u003Chttps://doi.org/10.1016/B978-0-12-821848-8.00011-1>\n\n\\[2\\] Bazzocchi A, Gazzotti S, Santarpia L, Madeddu C, Petroni ML, Aparisi Gómez MP. Editorial: Importance of body composition analysis in clinical nutrition. Front Nutr. 2023 Jan 12;9:1080636. doi: 10.3389/fnut.2022.1080636. PMID: 36712513; PMCID: PMC9878674.\n\n\\[3\\] Wellens RI, Roche AF, Khamis HJ, Jackson AS, Pollock ML, Siervogel RM. Relationships between the Body Mass Index and body composition. Obes Res. 1996;4(1):35-44. doi:10.1002/j.1550-8528.1996.tb00510.x\n\n\\[4\\] Villines, Z. (2023, January 3). Body fat percentage charts for men and women. \u003Chttps://www.medicalnewstoday.com/articles/body-fat-percentage-chart#men>\n\n\\[5\\] Heileson JL, Papadakis Z, Ismaeel A, Richardson KA, Torres R, Funderburk L, Gallucci A, Koutakis P, Forsse JS. The Benefits of Utilizing Total Body Composition as a Predictor of Cardiorespiratory Fitness Based on Age: A Pilot Study. Int J Environ Res Public Health. 2022 May 9;19(9):5758. doi: 10.3390/ijerph19095758. PMID: 35565152; PMCID: PMC9103835.\n\n\\[6\\] Crepaldi G, Romanato G, Tonin P, Maggi S. Osteoporosis and body composition. J Endocrinol Invest. 2007;30(6 Suppl):42-47.\n\n\\[7\\] Al-Attar A, Presnell SR, Clasey JL, Long DE, Walton RG, Sexton M, Starr ME, Kern PA, Peterson CA, Lutz CT. Human Body Composition and Immunity: Visceral Adipose Tissue Produces IL-15 and Muscle Strength Inversely Correlates with NK Cell Function in Elderly Humans. Front Immunol. 2018 Mar 6;9:440. doi: 10.3389/fimmu.2018.00440. PMID: 29559978; PMCID: PMC5845694.\n\n\\[8\\] McLester CN, Nickerson BS, Kliszczewicz BM, McLester JR. Reliability and Agreement of Various InBody Body Composition Analyzers as Compared to Dual-Energy X-Ray Absorptiometry in Healthy Men and Women. J Clin Densitom. 2020;23(3):443-450. doi:10.1016/j.jocd.2018.10.008\n\n\\[9\\] Eglseer D, Traxler M, Embacher S, et al. Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023;14(3):516-538. doi:10.1016/j.advnut.2023.04.001",[3409],{"_uid":3410,"title":3411,"no_index":14,"og_image":3412,"component":123,"no_follow":14,"description":3413,"image_param":125,"hide_sitemap":14},"3b375516-8813-4006-856a-83a5b53648b2","Body Composition: What it is and How to Measure","//a.storyblok.com/f/103647/1920x1280/87d6abc4f8/woman-in-mirror.jpg","CARE explains body composition, including measurement, differences between men and women, normative data, and benefits of determining your body composition.","Body Composition – A Guide About Importance and Measurement ",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":3416,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":3420,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3421,"default_full_slug":150,"translated_slugs":3423,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":3417,"isFemale":12,"linkedin":3419,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":3418,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[3422],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[3425],{"name":19,"created_at":167,"published_at":129,"updated_at":167,"id":168,"uuid":18,"content":3426,"slug":26,"full_slug":20,"sort_by_date":151,"position":172,"tag_list":3427,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":175,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":3428,"default_full_slug":20,"translated_slugs":3432,"_stopResolving":12},{"_uid":170,"title":19,"component":171},[],[3429,3430,3431],{"id":179,"name":19,"slug":26,"published":14,"full_slug":180,"is_folder":14,"parent_id":181},{"id":23,"name":19,"slug":24,"published":12,"full_slug":25,"is_folder":14,"parent_id":15},{"id":184,"name":19,"slug":26,"published":14,"full_slug":185,"is_folder":14,"parent_id":186},[],"The so-called “body composition” is of crucial importance for our health and well-being in order to achieve individual health goals and minimize health risks. But what exactly is the body composition and how can you measure it?","2023-11-05 18:01",{"id":3436,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3437,"copyright":138,"fieldtype":140,"meta_data":3438,"is_external_url":14},12308074,"https://a.storyblok.com/f/103647/1920x1280/87d6abc4f8/woman-in-mirror.jpg",{},{"id":3436,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3437,"copyright":138,"fieldtype":140,"meta_data":3440,"is_external_url":14},{},"body-composition","ch-en/blog/articles/body-composition",290,[],"831672ec-4b17-49f4-86f0-69991c9b1b2e","2023-11-10T14:29:12.245Z",[3448,3452,3455],{"id":3449,"name":3340,"slug":3450,"published":12,"full_slug":3451,"is_folder":14,"parent_id":216},417185312,"koerperzusammensetzung","ch-de/blog/articles/koerperzusammensetzung",{"id":3453,"name":3340,"slug":3441,"published":14,"full_slug":3454,"is_folder":14,"parent_id":207},403831769,"archive/blog/articles/body-composition",{"id":3456,"name":3340,"slug":3441,"published":14,"full_slug":3457,"is_folder":14,"parent_id":211},417185314,"archive/us-en/blog/articles/body-composition",[],{"name":3460,"created_at":3461,"published_at":3462,"updated_at":3463,"id":3464,"uuid":3465,"content":3466,"slug":3566,"full_slug":3567,"sort_by_date":151,"position":3568,"tag_list":3569,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":3570,"first_published_at":3571,"release_id":151,"lang":157,"path":151,"alternates":3572,"default_full_slug":3567,"translated_slugs":3583},"Zone 2 Cardio","2023-12-11T15:39:37.161Z","2024-10-03T07:44:18.554Z","2024-10-03T07:44:18.583Z",417185323,"8be35a66-bd7a-4fd4-b508-13f9948a09bc",{"_uid":3467,"body":3468,"meta":3533,"title":3539,"author":3540,"component":164,"categories":3549,"description":3558,"publishedAt":3559,"heroMobileImage":3560,"heroDesktopImage":3564},"0844f2bf-015e-489d-8aa8-96c466b02cf3",[3469,3472,3480,3483,3491,3494,3502,3505,3513,3516,3524,3527,3530],{"_uid":3470,"content":3471,"component":106},"c31e77f8-5985-4632-b5a2-80a19dde805a","# What Do the 5 Training Zones Stand For? — Zone 2 in the Spotlight\n\nAs you may have guessed, there are other training zones besides zone 2, to be more specific, five in total.\n\nThe five training zones are a concept in endurance training that classify the intensity of training, dividing it into different zones depending on your heart rate. Each zone represents a certain percentage of the maximum heart rate or Functional Threshold Power (FTP).\n\nYour maximum heart rate, also called maximum pulse or Max HR, is the highest rate your heart can reach under exercise. Functional threshold power is an important term in cycling and endurance training. It is the maximum power that an athlete can maintain before they enter anaerobic metabolism and fatigue sets in.\n\nSo, how do these zones work?\n\n## The Five Zone System of Heart Rate Training\n\nHeart rate zone training refers to training in different heart rate zones that vary in terms of the intensity of the workout and how energy is provided to the body.\n\nThese zones are related to anaerobic and aerobic metabolism.\n\n### Aerobic Zone\n\nThe aerobic zone is the area where your body can provide enough oxygen to supply the energy needed for activity. This is usually the case at lower to moderate intensity.\n\nThe heart rate target in these zones is typically between 60 and 80% of your maximum heart rate. This is where your body mainly burns fat for energy.\n\n### Anaerobic Zone\n\nIn the anaerobic zone, you train at higher intensities where your body cannot provide enough oxygen to meet energy demands. Your heart rate in these zones is typically above 80% of your maximum heart rate.\n\nIn the anaerobic zone, your body relies more on burning carbohydrates because they provide energy faster, but they also produce more lactic acid.\n\nDividing your training into the different heart rate zones makes it easier for you to control your training intensities. The zones also each have different training goals and health benefits.\n\nThe term “blood lactate levels” does not really ring a bell? No problem. \n\nBlood lactate level, also referred to as blood lactate concentration or lactate value, is the amount of lactate (lactic acid) present in a person's bloodstream. \n\nLactate is a metabolic product formed during energy production in your body, especially during anaerobic activities where oxygen demand exceeds oxygen supply. The more intense your training is, the higher the maximum heart rate and lactate level in your body. The higher a training zone is, the less time you can spend in it. \n\nYou can think of the different zones in endurance training as being similar to the different numbers of repetitions in strength training. Low weights and many repetitions are like zone 1, while high weights and few repetitions are comparable to zone 5.\n\nBelow, we have listed the five zones and described them in more detail.\n\n### Zone 1 – Recovery and Regeneration",{"_uid":3473,"component":741,"description":138,"mobileImage":3474,"desktopImage":3478},"e1e330c6-7b87-4e5d-8fea-b9b178b0a3c1",{"id":3475,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3476,"copyright":138,"fieldtype":140,"meta_data":3477,"is_external_url":14},12306315,"https://a.storyblok.com/f/103647/1920x1280/1b9a49c899/three-women-desktop.jpg",{},{"id":3475,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3476,"copyright":138,"fieldtype":140,"meta_data":3479,"is_external_url":14},{},{"_uid":3481,"content":3482,"component":106},"35889c4e-e7d5-4426-b099-18c34d6c2c11","This is the lowest intensity zone (low-intensity training) in endurance training. Training in Zone 1 is mainly for recovery and regeneration. The maximum heart rate in this zone is 50-60%. \n\nIn this zone, you can train for a long time until you get tired. \n\n**Maximum heart rate:** 50-60 %\n\n**Blood lactate level:** 0-1.5 mmol/L\n\n**Main goal:** recovery and regeneration\n\n### Zone 2 – Light Endurance Training & Aerobic Fitness\n\nZone 2 cardio, the star of this article, is a relatively light form of aerobic and base fitness training. However, even this training can be strenuous due to the longer duration of the training. Well-trained athletes are able to complete more intense workouts with a maximum Zone 2 heart rate of 70%. \n\nThe lactate level in zone 2 cardio is low, below 2.5 mmol/L. This means that your energy production is aerobic. The energy you need is derived 80-90% from fat. This makes zone 2 training quite popular for people wishing to lose weight and fine-tune their bodies in the long term. \n\nDuring zone 2 cardio, you can still have relaxed conversations, which makes it an excellent training method that can be exercised with friends or socially. \n\nIf you train regularly in zone 2, you will improve your body's ability to use fat as an energy source and increase your aerobic endurance.\n\n**Maximum heart rate:** 60-70%\n\n**Blood lactate level:** 1\\.5-2.5 mmol/L\n\n**Main goal:** increase aerobic capacity and fat burning. \\[1\\]\n\n### Zone 3 – The Aerobic Zone\n\nFitter, faster, and thinner – these are the advantages that have been associated with Zone 3 training for decades and made “aerobic fitness” so popular, besides Jane Fonda. As you might have noticed, aerobic fitness can fall into zones 2 and 3, whereas in zone 2, we speak of aerobic fitness, and zone 3 predominantly targets aerobic fitness endurance.\n\nIn the third zone, you train your aerobic and anaerobic threshold. Zone 3 is ideal for longer workouts where you maintain a moderate pace. At this intensity, you need to concentrate, and you will be challenged. \n\nYou can sustain the training sessions in Zone 3 for about an hour. As you increase the intensity of your workouts and enter the third zone, cellular byproducts (lactate) begin to accumulate, and a different energy production process begins. \n\n**Maximum heart rate:** 70-80%\n\n**Blood lactate level:** 2\\.5-4.0 mmol/L\n\n**Main goal:** increase in aerobic and anaerobic thresholds\n\n### Zone 4 – Increase Anaerobic Endurance\n\nTraining in zone 4 is strenuous, and you can only maintain it for a certain amount of time. Training in this zone helps improve the body's ability to process lactate more efficiently and increase anaerobic endurance. \n\n**Maximum heart rate:** 80-90%\n\n**Blood lactate level:** 4-8 mmol/L\n\n**Main goal:** Increase lactate threshold and anaerobic capacity.\n\n### Zone 5 – High-Intensity Training Intervals",{"_uid":3484,"component":741,"description":138,"mobileImage":3485,"desktopImage":3489},"cc3125dd-75c7-46e1-a04c-3ca4d1253de1",{"id":3486,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3487,"copyright":138,"fieldtype":140,"meta_data":3488,"is_external_url":14},12306331,"https://a.storyblok.com/f/103647/1920x1280/257cdb5d48/weightlifting-desktop.jpg",{},{"id":3486,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3487,"copyright":138,"fieldtype":140,"meta_data":3490,"is_external_url":14},{},{"_uid":3492,"content":3493,"component":106},"7a04f01c-09bc-4702-988f-2276aad65348","Zone 5 is used for short, high-intensity intervals to increase maximal power and speed. It is very strenuous and the highest heart rate training zone. \n\nYou are at the maximum of your capacity in Zone 5, and you can't maintain that intensity for long. It's like a classic high-intensity workout where your heart rate is very high or at its maximum. \n\n**Maximum heart rate:** 90-100%\n\n**Blood lactate level:** 8-12 mmol/L\n\n**Main goal:** increase maximum power and speed\n\nAnd how can you make this heart rate zone training work for you and train in the suitable zones? \n\nThe exact percentages of maximum heart rate or functional threshold power vary depending on individual factors.\n\nTherefore, it's best to get advice from a professional, like a personal trainer, or use special training equipment that allows you to measure your heart rate. An Apple Watch or another fitness tracker can also be helpful with this. \n\nBut now, let’s get back to the real focus of this article – why is zone 2 cardio so popular?\n\n## Why is Zone 2 Cardio So Popular?",{"_uid":3495,"component":741,"description":138,"mobileImage":3496,"desktopImage":3500},"c5ac40e7-44fa-42fb-9a5e-42b6f5dce5b4",{"id":3497,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3498,"copyright":138,"fieldtype":140,"meta_data":3499,"is_external_url":14},12306343,"https://a.storyblok.com/f/103647/1920x1284/e82e33f8f2/women-crunches-desktop.jpg",{},{"id":3497,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3498,"copyright":138,"fieldtype":140,"meta_data":3501,"is_external_url":14},{},{"_uid":3503,"content":3504,"component":106},"2ea94381-d58f-4d1a-ab5d-e36f015e6355","The main goal of zone 2 cardio is to build and develop good foundational endurance and improve fitness.\n\nZone 2 cardio usually consists of long endurance sessions. It is especially suitable for beginners and for preparing for more intense sports sessions. Interestingly enough, many professionals in cycling, rowing, swimming, or running train up to 80% in zone 2 and only the remaining time in the higher zones. \\[2\\]\n\n“Training in the lower zone leads to good results in endurance sports,” says, for example, Dr. Mike T. Nelson, owner of[ Extreme Human Performance](https://miketnelson.com/).\n\n### Zone 2 as an Easy Introduction to Endurance Sports\n\nZone 2 cardio offers you an easy introduction to endurance sports that won't overwhelm you.\n\nIt is suitable for beginners as well as advanced exercisers because it is not too strenuous. The training is effective, and you do not need long recovery times.\n\nIn addition, you can make sustainable progress with zone 2 cardio and lay a good foundation for more intense workouts because you [improve your fat metabolism](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/) and oxygen transport . It is a very gentle form of training for people with little experience in sports. \\[1\\]\n\n### Zone 2 Prepares You For Intense Workouts\n\nZone 2 cardio is ideal for preparing your body for more intense workouts because it's low intensity but still increases your endurance. Typical Zone 2 exercises are steady and long runs, cycling, swimming, and rowing. Even a hike can be exercised in Zone 2.\n\nFor running or cross-training, for example, your body is in a range of about 60 to 70 percent of your maximum heart rate. Initially, your running pace is low, but over time, you can maintain this heart rate at higher speeds.\n\nIf you stay in the heart rate range mentioned, you can reap the benefits of this zone. We’ll get to those benefits in the next section.\n\nZone 2 is also a good preparation for more intense forms of training like High Intensive Interval Training (HIIT).\n\nBy the way, you can also use zone 2 cardio very well for recovery after intense sessions. \\[3\\]\n\nAfter all, Zone 2 cardio is so popular because of its many health benefits, which you'll learn about in the following chapter.\n\n## What Are the Health Benefits of Zone 2 Cardio?",{"_uid":3506,"component":741,"description":138,"mobileImage":3507,"desktopImage":3511},"0891ff3d-eed8-42fb-a2d1-4d8ea41c0749",{"id":3508,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3509,"copyright":138,"fieldtype":140,"meta_data":3510,"is_external_url":14},12306359,"https://a.storyblok.com/f/103647/1920x1280/70770d99a2/marathon-desktop.jpg",{},{"id":3508,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3509,"copyright":138,"fieldtype":140,"meta_data":3512,"is_external_url":14},{},{"_uid":3514,"content":3515,"component":106},"62fe5c3c-044f-463a-9da5-8424558c74a7","Not only can you increase your endurance and fitness with zone 2 cardio, but you can also improve your overall health. That's because, with this low-intensity workout, you'll improve your cardiovascular health, fat-burning, and metabolism, as well as the condition of your mitochondria. \\[4\\] \\[5\\] \\[6\\] \\[7\\]\n\nAs a result, you'll reduce your risk for well-known lifestyle diseases (type-2 diabetes, coronary artery disease, etc.). All this can contribute to a longer, healthier life. \\[6\\]\n\n### Endurance – Zone 2 Cardio Helps You Run That Marathon\n\nDo you finally want to run that marathon? Since you're at about 60 to 70 percent of your maximum heart rate during zone 2 cardio, you can sustain longer workouts of one to two hours. This workout will improve your base endurance and your fat burning at the same time.\n\nAs a beginner, you'll set the foundation for your endurance ability with Zone 2 cardio, while experienced endurance athletes can further improve their aerobic fitness in this zone.\n\nWhether you run, weight train, cycle, or row, good endurance is the foundation of your athletic performance.\n\nWith endurance training, you improve your oxygen supply and your VO2 Max, which has a significant impact on your performance. With a good endurance capacity, you can endure steady training sessions longer and regenerate faster. \\[4\\]\n\n### Fat Burning – Zone 2 Cardio For Losing Weight\n\nIn this moderate-intensity zone, the body uses fat as the primary source of energy (80-90%). This promotes long-term fat burning and efficient use of fat as an energy source. Carbohydrates are saved for phases of higher performance.\n\nThis optimizes your energy supply during training. Furthermore, you have a good calorie consumption with relatively low effort in Zone 2.\n\nAlthough you burn fewer calories during endurance training compared to intense sessions, you can train much longer without getting exhausted. Thus, you can improve your [body composition](https://care.me/ch-en/blog/body-composition/) with zone 2 cardio, and fine-tune your body. \\[5\\]\n\n### Cardiovascular Health – Zone 2 For a Strong Heart\n\nZone 2 cardio also helps improve cardiovascular health by stimulating the heart to work more efficiently and pump more blood into circulation. Through regular cardio exercise, you'll not only strengthen your heart, but you'll also improve blood flow and, along with it, oxygen and nutrient delivery.\n\nThe moderate intensity of Zone 2 cardio helps regulate your blood pressure and lower your resting heart rate. In this way, you can reduce the risk of developing cardiovascular diseases which can result in heart attacks or strokes. After all, an unhealthy lifestyle and lack of exercise are among the biggest risk factors. \\[6\\]\n\n### Healthier Mitochondria For Improved Athletic Performance\n\nMitochondria are the powerhouses of your cell and play an important role in your athletic performance. They produce your muscles' fuel, adenosine triphosphate, shortly referred to as ATP.\n\nBy training, you can increase the number of your cellular power plants, the mitochondria, which decrease naturally with age. Zone 2 cardio also improves the mitochondria's ability to build new cells and break down old cells.\n\nThus, zone 2 cardio also affects your longevity and your health as you grow older. Improperly functioning mitochondria are associated with various diseases, such as cardiovascular disease, cancer, diabetes, and obesity. So, with zone 2 cardio, you can rev up your “engine.” \\[7\\]\n\nFurthermore, moderate exercise, ideally outdoors in the fresh air, has numerous other positive effects on your health. Exercise can have a positive effect on your mood, promote sleep, counteract high blood pressure, and strengthen your memory.\n\nSo it's well worth incorporating more movement into your daily routine and exercising regularly in Zone 2.\n\n## How Much Zone 2 Should I Include in My Training Plan?\n\nIn your training plan, you should train about 60-80% in Zone 2 and 20-40% in more intense zones, depending on your goals, current fitness level, and individual circumstances like health conditions. With this training, you will improve your endurance and your body's ability to use oxygen efficiently.\n\nTo train in Zone 2, you can run, cycle, hike, swim, or even row down your local river. You can exercise your workouts in nature or in gyms.\n\nWhilst training in nature can be relaxing and improve mental wellness, at the gym, you have the advantage of being able to work out in any weather and diversify your workout by alternating between the rowing machine, bike, and treadmill. To determine if you are training in Zone 2, it is best to pay attention to your breathing. You should be able to breathe through your nose and carry on a conversation despite your workout if you train in Zone 2.\n\nDr. Peter Attia, an expert in the field of longevity, recommends exercising in Zone 2 for at least three hours per week. [In this video](https://www.youtube.com/watch?v=xuqURs4auc8), Peter Attia discusses with Iñigo San-Millán how often you should exercise in Zone 2.\n\nHowever, there is debate about how much time you should spend in Zone 2 to get the best results. For example, if you do a lot of sitting in your daily life because you have a desk job, any form of low-intensity exercise will help.\n\nIf you are already quite fit, it is recommended to exercise in Zone 2 twice a week for at least 30–40 minutes. Endurance athletes typically spend around 80% of their training in Zone 2. \\[7\\]\n\nMike T. Nelson, owner of Extreme Human Performance, recommends aerobic workouts three times a week. For those who place more emphasis on strength and want to build body mass or lean muscle mass, he advises at least 20 to 30 minutes per day. This is sufficient for the average person to benefit from some of the aerobic adaptations mentioned. \\[8\\] You can listen to or [watch more from Mike Nelson here](https://miketnelson.com/cardio-pots-syndrome-low-blood-presure-ask-me-anything-3/).\n\nDr. Kerry Stephen Seiler, Professor of Sports Science at the University of Agder, Norway, has conducted several studies on endurance sports and exercise physiology. His research highlights the benefits of training in Zone 2 and points to an optimal distribution of intensity. His results further emphasize the importance of low-intensity training for endurance, health, and overall fitness. \\[9\\]\n\nLearn how you can train like the best endurance athletes as a “normal person” [in this TED Talk with Stephen Seiler](https://www.ted.com/talks/stephen_seiler_how_normal_people_can_train_like_the_worlds_best_edurance_athletes).\n\n## How Do I Determine My (Maximum) Heart Rate?",{"_uid":3517,"component":741,"description":138,"mobileImage":3518,"desktopImage":3522},"cc8e4dfa-fc31-424e-862d-f3fb059e1272",{"id":3519,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3520,"copyright":138,"fieldtype":140,"meta_data":3521,"is_external_url":14},12306383,"https://a.storyblok.com/f/103647/1920x1282/48e0013d81/apple-watch-desktop.jpg",{},{"id":3519,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3520,"copyright":138,"fieldtype":140,"meta_data":3523,"is_external_url":14},{},{"_uid":3525,"content":3526,"component":106},"bc66e0a7-7f2d-4bc8-a339-ad2c184a3fe8","The training heart rate, i.e., the frequency at which your heart beats per minute, has become more and more important in mainstream fitness recently. It is an important measure of training intensity. Many athletes measure their heart rate during a workout. The reason for this is that it allows you to measure your athletic load and optimize your training. \n\nThe heart rate at rest is usually a value of 60–80 beats per minute. During exercise, your heart beats faster, and therefore, your heart rate is higher. In addition, your heart rate depends on your age, weight, height, and current training status. \n\nIn order to determine your maximum heart range, a performance diagnosis by professionals is necessary. To do this, you must run fast on the treadmill, for example, until you experience a significant drop in performance. At this point, the measured pulse corresponds to your maximum heart rate. \n\nHowever, you can also use formulas to calculate your maximum heart rate. For example, you can use this rule of thumb as a rough guide: \n\n**Maximum heart rate = 220 – Age**\n\nTo calculate your maximum heart rate, you can also use the more accurate Sally Edwards formula as a guide: \n\n**Men: Maximum heart rate = 214 – 0.5 × age – 0.11 × body weight in kg**\n\n**Women: Maximum heart rate = 210 – 0.5 × age – 0.11 × body weight in kg**\n\nFor men, the maximum heart rate is calculated by subtracting from the base value 214, on the one hand, half of the age in years and 0.11 times the body weight in kilograms. For women, the same formula applies, but with a basic value of 210.\n\n**Let's illustrate this a little better with an example:** \n\nA 25-year-old woman weighing 60 kilograms reaches a maximum heart rate of about 190 beats per minute at most. A man of the same age and weight, on the other hand, can expect a maximum heart rate of about 195 beats per minute. \\[10\\]\n\nAnother possibility, which is especially aimed at healthy and well-trained athletes, is the method, according to Winfried Spanau: \n\n**Men: maximum heart rate = 223 – 0.9 × age.**\n\n**Women: maximum heart rate = 226 – 0.9 × age**\n\nAlternatively, you can simply use this [online calculator](https://www.berg-freunde.ch/trainingspuls-maximalpuls-rechner/) from Berg-Freunde: \n\nThe maximum heart rate, according to Edwards, is 190 beats per minute for the average person and 196 beats per minute for trained athletes, according to Spanaus. These values naturally vary from person to person. \n\nYou can also measure your heart rate with different fitness trackers or smartwatches like an Apple Watch. In gyms, you usually have the possibility to measure your heart rate on the endurance machines as well. \\[11\\]\n\n## What Are Potential Problems With Dividing Training Into Zones?\n\n“Zoning” your workouts can be a useful way to manage the intensity of your workouts and ensure that you meet your training goals. \n\nHowever, there are also some potential problems and challenges with this practice:\n\n### Individual Differences in Training Zones\n\nEach person is unique, and training zones can vary from person to person. Using general formulas to determine training zones does not take into account individual differences in fitness, physical condition, and individual heart rates. \n\nThis may result in zones that are not optimal for some individuals because they may be different for you personally. What might be a Zone 2 for one person might not be a Zone 2 for another person.\n\nTherefore, in addition to the training zones, you should consider your individual training goals and needs. Tailor your training program to your specific goals, your current level of performance, and your body. \n\n### Accuracy of Maximum Heart Rate Calculation\n\nCalculating maximum heart rate is often based on formulas such as \"220 minus age\" for a rough estimate. \n\nHowever, these formulas are not always accurate and can lead to incorrect training zones, especially for older people or athletes with specific medical conditions.\n\n### Monitoring Progress With Zone 2 Training\n\nIn order to be always aware of your current state of fitness and your progress, you would need to perform a performance test on a regular basis. \n\nBased on these performance tests, you decide how intensive your training should be. As you improve through regular training, you should adjust your training sessions accordingly to continue to improve your performance. \n\nYou can get inspiration and guidance on your performance from CARE or assess it yourself with [this guid](https://www.dr-holzinger-institut.de/leistungsdiagnostik-stuttgart/trainingssteuerung-spiroergometrie/)e from the Dr. Holzinger Institute.\n\nWhen measuring your progress, consider other factors besides heart rate, such as speed, strength, and endurance. We will briefly go into these factors in a little more detail:\n\n### Consideration of Daily Form and Environmental Factors\n\nYour heart rate can vary from day to day and even from workout session to workout session due to factors such as sleep, diet, stress, and environmental factors. \n\nTherefore, classifying workouts into different training zones based on heart rate is not always reliable. Take into consideration how you feel, how you slept, and if there are any environmental factors that might disrupt your usual training pattern like the weather.\n\n### Overemphasizing the Five Zone System\n\nSome athletes may tend to focus too much on adhering to certain zones, neglecting to consider other important training factors such as proper technique, workout duration, and frequency of training units.\n\nDespite these challenges, dividing your training into the five-zone system of heart rates can be a useful way to manage training intensity and serve as a guide for sustainable endurance training. \n\nHowever, it is important to consider individual differences and the full range of training factors to ensure effective and safe training. A personalized approach that takes into account your individual fitness and goals is the best strategy to optimize your health, fitness, and endurance over the long term.",{"_uid":3528,"content":3529,"component":110},"23767c45-ed5e-47e9-b731-b6b5b1d4b5b7","In our CARE Health Check-Ups, we can give you a comprehensive overlook of your fitness and health. Based on your individual results, our physicians and health specialists would be delighted to assist you in your health journey to become even fitter and healthier in the long term. ",{"_uid":3531,"title":116,"content":3532,"component":118},"b6283c21-ba90-4d37-8584-815beea80777","\\[1\\] J. Steinhart, „Zone 2 Training: der Schlüssel zu einer überragenden Ausdauer“, *science-fitness.de*, 2023. https://science-fitness.de/ausdauer/zone-2 (accessed 30. August 2023).\n\n\\[2\\] V. Manzi, A. Bovenzi, C. Castagna, P. Sinibaldi Salimei, M. Volterrani, and F. Iellamo, „Training-Load Distribution in Endurance Runners: Objective Versus Subjective Assessment“, *Int. J. Sports Physiol. Perform.*, Bd. 10, Nr. 8, S. 1023–1028, Nov. 2015, doi: 10.1123/ijspp.2014-0557.\n\n\\[3\\] A Sayer, A., & Sayer, A. (2023, June 6). Zone 2 training: the science + benefits. Marathon Handbook. https://marathonhandbook.com/zone-2-training-the-science-benefits/\n\n\\[4\\] P. Thomsen, „Grundlagenausdauer trainieren - die Herzfrequenz-Zonen 1-3 | Polar Blog“, 2022. https://www.polar.com/blog/de/grundlagenausdauer-trainieren-die-herzfrequenz-zonen-1-3/ (accessed 30. August 2023).\n\n\\[5\\] M. Lewicki, „Kaum anstrengendes Zone-2-Training baut Körperfett am besten ab“, *FITBOOK*, 30. Juni 2023. https://www.fitbook.de/fitness/vorteile-zone-2-training (accessed 30. August 2023).\n\n\\[6\\] G. Perrot und L. Runge, „ACTIVDISPENS – Bewegung trotz Sportdispens“, *Sportphysio*, Bd. 06, Nr. 2, S. 58–64, Mai 2018, doi: 10.1055/a-0562-7811.\n\n\\[7\\] M. Munson, „Why You Need Zone 2 Training in Your Workout Plan“, *Men’s Health*, 23. Juni 2023. https://www.menshealth.com/fitness/a44289278/zone-2-training/ (accessed 31. August 2023).\n\n\\[8\\] M. Nelson, „Episode 171: Zone 2 Cardio, POTS syndrome, and low blood pressure: Ask Me Anything with Dr. Mike T Nelson“, *Dr. Mike T Nelson*, 10. Oktober 2022. https://flexdiet.com/episode-111-my-plant-medicine-experience-w-ayahuasca-and-kambo-in-costa-rica/ (accessed 31. August 2023).\n\n\\[9\\] K. S. Seiler und G. Ø. Kjerland, „Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution?“, *Scand. J. Med. Sci. Sports*, Bd. 16, Nr. 1, S. 49–56, 2006, doi: 10.1111/j.1600-0838.2004.00418.x.\n\n\\[10\\] T. Gramm, „Der Trainingspuls – die optimale Herzfrequenz beim Sport“, *Praxis für Kardiologie und Prävention Thomas Gamm*, 2023. https://www.kardiologie-gamm.de/sportmedizin/trainingspuls/ (accessed 31. August 2023).\n\n\\[11\\]Bergfreunde GmbH, „Pulsrechner: Maximalpuls & optimalen Trainingspuls online berechnen“, 2023. https://www.berg-freunde.ch/trainingspuls-maximalpuls-rechner/ (accessed 31. August 2023).",[3534],{"_uid":3535,"title":3536,"no_index":14,"og_image":3537,"component":123,"no_follow":14,"description":3538,"image_param":125,"hide_sitemap":14},"6c2ce169-0b38-4716-9b40-29dd4a183868","Zone 2 Cardio: How to Increase Your Aerobic Fitness","//a.storyblok.com/f/103647/1920x1324/aafe2fe681/women-doing-sports-desktop.jpg","In this article, CARE showcases the magic of zone 2 cardio, and we will introduce you to the numerous benefits of this training method. ","The Magic of Zone 2 Cardio – How to Increase Your Aerobic Fitness",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":3541,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":3545,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3546,"default_full_slug":150,"translated_slugs":3548,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":3542,"isFemale":12,"linkedin":3544,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":3543,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[3547],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[3550],{"name":6,"created_at":2035,"published_at":129,"updated_at":2035,"id":2036,"uuid":5,"content":3551,"slug":16,"full_slug":7,"sort_by_date":151,"position":172,"tag_list":3552,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":2039,"first_published_at":176,"release_id":151,"lang":157,"path":151,"alternates":3553,"default_full_slug":7,"translated_slugs":3557,"_stopResolving":12},{"_uid":170,"title":6,"component":171},[],[3554,3555,3556],{"id":2042,"name":6,"slug":16,"published":14,"full_slug":2043,"is_folder":14,"parent_id":181},{"id":2045,"name":6,"slug":16,"published":14,"full_slug":2046,"is_folder":14,"parent_id":186},{"id":10,"name":6,"slug":11,"published":12,"full_slug":13,"is_folder":14,"parent_id":15},[],"In the world of sports, there are numerous methods and techniques that promise to increase our fitness, endurance, and health. One method that has become increasingly popular in recent years is zone 2 cardio. But what does this cryptic term refer to, and what are those “zones”? Why do so many athletes and professional trainers swear by this particular training zone? \n\nIn this article, CARE showcases the magic of zone 2 cardio, and we will introduce you to the numerous benefits of this training method. Be prepared to rethink your current training approach completely!\n","2023-11-04 11:22",{"id":3561,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3562,"copyright":138,"fieldtype":140,"meta_data":3563,"is_external_url":14},13771427,"https://a.storyblok.com/f/103647/7952x5304/7160c9d13e/happy-women-running-desktop.JPG",{},{"id":3561,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3562,"copyright":138,"fieldtype":140,"meta_data":3565,"is_external_url":14},{},"zone-2-cardio","ch-en/blog/articles/zone-2-cardio",320,[],"9555f788-15ee-470c-85a4-46decfebffb7","2023-11-10T14:29:08.775Z",[3573,3576,3579],{"id":3574,"name":3460,"slug":3566,"published":14,"full_slug":3575,"is_folder":14,"parent_id":207},403809094,"archive/blog/articles/zone-2-cardio",{"id":3577,"name":3460,"slug":3566,"published":14,"full_slug":3578,"is_folder":14,"parent_id":211},417185321,"archive/us-en/blog/articles/zone-2-cardio",{"id":3580,"name":3460,"slug":3581,"published":12,"full_slug":3582,"is_folder":14,"parent_id":216},417185322,"zone-2-training","ch-de/blog/articles/zone-2-training",[],{"name":3585,"created_at":3586,"published_at":3587,"updated_at":3588,"id":3589,"uuid":3590,"content":3591,"slug":3670,"full_slug":3671,"sort_by_date":151,"position":3672,"tag_list":3673,"is_startpage":14,"parent_id":200,"meta_data":151,"group_id":3674,"first_published_at":3675,"release_id":151,"lang":157,"path":151,"alternates":3676,"default_full_slug":3671,"translated_slugs":3687},"Alcohol and Sleep","2023-12-11T15:39:19.911Z","2024-12-27T10:40:03.470Z","2024-12-27T10:40:03.496Z",417185268,"8816716d-2197-4a64-8fcc-8385591c8d8a",{"_uid":3592,"body":3593,"meta":3637,"title":3643,"author":3644,"component":164,"categories":3653,"description":3662,"publishedAt":3663,"heroMobileImage":3664,"heroDesktopImage":3668},"52d5290e-77eb-42dd-a90b-d61005f81061",[3594,3597,3606,3609,3617,3620,3628,3631,3634],{"_uid":3595,"content":3596,"component":106},"c2e4a72d-a444-48b4-960a-4639fdb374f1","## How Does Alcohol Affect Sleep?\n\nAlcohol is a psychoactive substance that affects your brain and, therefore, has an effect on your sleep if you consume it in the evening. Since sleep is important for several essential biological functions that are crucial for our overall health and well-being, we should not compromise it. Why is sleep so indispensable for our well-being?\n\nSleep achieves physical and mental restoration, including tissue repair and waste removal, and it also aids in memory consolidation, enhancing cognitive function, emotional regulation, and immune system support. Our sleep also helps regulate hormones that impact growth, stress response, and appetite, and [support our metabolism](https://care.me/ch-en/blog/stoffwechsel-ankurbeln/). Moreover, consistent, restorative sleep contributes to physical health, brain health, mood stability, and energy conservation. \\[1\\]\n\nAltogether, sleep is a fundamental process vital for maintaining a healthy, balanced lifestyle.\n\nThe connection between alcohol and sleep quality is intricate and varied. Although drinking alcohol may initially make you feel tired and relaxed, it can actually disrupt the stages of sleep under certain circumstances. One significant consequence of alcohol for sleep is the disturbance of rapid eye movement (REM), which plays a role in memory consolidation and emotional regulation. Alcohol can decrease [REM sleep](https://care.me/ch-en/blog/how-to-get-more-rem-sleep/), resulting in disrupted sleep patterns and lower quality of sleep.\n\nAdditionally, consuming alcohol before going to bed has been found to shorten the duration of sleep by causing frequent awakenings during the night. This reduction in sleep duration can worsen conditions like insomnia, making it harder to fall asleep or maintain sleep. Furthermore, alcohol's ability to relax muscles can worsen sleep apnea by relaxing the muscles in the airway and increasing the frequency of apnea episodes. \\[2\\]\n\nIn summary, while alcohol might initially make you feel sleepy, it can have negative impacts on your different stages of sleep and exacerbate sleep disorders. \\[3\\] Alcohol can lead to poorer quality and duration of sleep if you do not manage your nightcap properly consider a few things that we are going to point out in this article. But first, we want to address which biological processes mess with your sleep when you drink alcohol.",{"_uid":3598,"component":741,"description":3599,"mobileImage":3600,"desktopImage":3604},"76faf398-a8a3-4ac9-96cb-ecf9be11aa32"," ",{"id":3601,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3602,"copyright":138,"fieldtype":140,"meta_data":3603,"is_external_url":14},11332982,"https://a.storyblok.com/f/103647/640x427/930fbef529/sleep-desktop.jpg",{},{"id":3601,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3602,"copyright":138,"fieldtype":140,"meta_data":3605,"is_external_url":14},{},{"_uid":3607,"content":3608,"component":106},"85d51579-50b9-4b76-a4cf-f039d34c04f3","## How Alcohol Withdrawal Affects Sleep\n\nThe quality of sleep can be significantly affected by alcohol, or to be more accurate, by the alcohol withdrawal your body experiences when sleeping with alcohol in your system.\n\nAlcohol initially has an effect on the central nervous system, creating feelings of relaxation and drowsiness. However, as the body processes alcohol, it undergoes a rebound effect. \\[4\\] As blood alcohol levels decrease, the brain becomes more active, leading to withdrawal symptoms like heightened alertness and difficulties with falling asleep. These symptoms can disrupt your ability to sleep. \\[5\\]\n\nNow, we want to elaborate on sleep disorders and how those might be affected by alcohol.\n\n### Sleep Disorders\n\nAll of us have experienced bad sleep, in connotation with alcohol or even without having a drink at all. People who suffer from regular bad sleep or frequent disruptions while sleeping, on the other hand, might have a sleep disorder.\n\nSleep disorders are medical conditions that disrupt normal sleep patterns and can lead to difficulties falling asleep, staying asleep, or experiencing restorative sleep. There are different types of sleep disorders, including insomnia, sleep apnea, restless leg's syndrome, narcolepsy, and parasomnias like sleepwalking or night terrors.\n\nBut how does someone develop a sleep disorder, and how are those connected to alcohol consumption? Firstly, the reason someone develops or suffers from one of these types of sleep disorders can be broad.\n\nSome sleep disorders, like narcolepsy, can have a genetic component, while others might be a symptom of an unhealthy lifestyle or compromised sleep hygiene. The term sleep hygiene does not refer to clean sheets but rather to a set of practices and habits that are aimed at promoting healthy and restful sleep. Those habits include but are not limited to a consistent sleep schedule, a relaxing bedtime routine, and an overall healthy lifestyle like a conscious and moderate consumption of alcohol. \\[6\\]\n\nNow, let’s take a closer look at some specific sleep disorders and their relation to alcohol consumption before going to sleep.\n\n### Sleep Apnea\n\nSleep apnea is a sleep disorder that involves interruptions in breathing during your sleep. These interruptions, which are referred to as apnea, can last for only a few seconds up to a minute or longer and can happen multiple times throughout the night.\n\nThere are two types of sleep apnea to differentiate between:\n\n#### 1\\. Obstructive Sleep Apnea (OSA)\n\nThis form of sleep apnea occurs when the muscles at the back of your throat relax while you're sleeping, causing a blockage in your upper airway. When this happens, the flow of air decreases or completely stops, which leads to decreased levels of oxygen in your blood.\n\nAs a result, your brain briefly wakes you up to reopen the airway, although sometimes it happens so quickly that you may not fully realize it. These awakenings can disrupt your sleep patterns and quality of sleep and prevent you from getting a good rest.\n\nAt [CARE](https://care.me/ch-en/), we can give you an insight into your blood oxygen levels through our comprehensive blood analysis. Our dedicated healthcare professionals take the time to explain all the different biomarkers to you, to help you prioritize certain aspects of your health to improve your quality of life.\n\n#### 2\\. Central Sleep Apnea (CSA)\n\nThis type of sleep apnea is less common. CSA happens when your brain fails to send signals to the muscles responsible for controlling breathing during sleep. Unlike OSA, there isn't any obstruction in the airway with CSA. CSA can be associated with conditions like heart failure or occur without an apparent underlying cause.\n\nDrinking alcohol, in high amounts, can worsen symptoms and increase risks associated with both types of sleep apnea particularly obstructive sleep apnea. \\[7\\]\n\nPeople who experience sleep apnea should be careful when drinking alcohol before going to sleep because it can disturb their sleep more and potentially make their apnea worse.\n\n### Narcolepsy – Daytime Sleepiness\n\nNarcolepsy is a condition characterized by excessive sleepiness during the day and a tendency to unexpectedly and involuntarily doze off at inappropriate moments.\n\nIt occurs due to a shortage of a neurotransmitter called hypocretin, which plays a role in regulating wakefulness.\n\nDrinking alcohol can make narcolepsy symptoms worse since it disrupts the sleep you get further and lowers your quality of sleep even further. The sedative effects of alcohol can intensify the present daytime sleepiness in individuals with narcolepsy, making it more difficult for them to stay awake throughout the day. \\[8\\]\n\nHence, people with narcolepsy are advised to be cautious when consuming beverages, especially in the evening.\n\n### Restless Legs Syndrome (RLS)\n\nRestless Legs Syndrome (RLS) is a condition that affects your brain and causes an uncontrollable urge to move the legs. People with RLS often experience sensations like tingling, itching or a crawling feeling and can’t resist moving their legs uncontrollably, particularly during the evening or when typing to sleep. These sensations, naturally, tend to disrupt sleep patterns. \\[9\\]\n\nThe relationship between alcohol consumption and RLS is quite complex. While alcohol may initially provide relaxation, it can worsen RLS symptoms for some individuals, leading to restless nights and discomfort in the legs. \\[9\\]\n\nTherefore, it's important for people with RLS to be mindful of their alcohol intake and how it may impact their sleep quality and symptoms.\n\nSo, how can you have better sleep quality without staying abstinent from alcohol? And is there a possibility for people with sleep disorders to consume alcohol without worsening their condition?",{"_uid":3610,"component":741,"description":3599,"mobileImage":3611,"desktopImage":3615},"21564591-d880-47e5-973a-add4af3c6097",{"id":3612,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3613,"copyright":138,"fieldtype":140,"meta_data":3614,"is_external_url":14},11333141,"https://a.storyblok.com/f/103647/640x427/3b20238d5d/sleeping-girl-desktop.jpg",{},{"id":3612,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3613,"copyright":138,"fieldtype":140,"meta_data":3616,"is_external_url":14},{},{"_uid":3618,"content":3619,"component":106},"ab236783-8390-4e2d-bc39-3a79b309e64b","## 3 Tips For Better Sleep Quality After Drinking Alcohol\n\nTo improve the quality of your sleep after having a drink, it's important to consider the timing and amount of alcohol you consume.\n\nIt's recommended that you finish drinking four hours before going to bed, allowing your body enough time to metabolize the alcohol. The higher the alcohol content in a drink, the longer it may take to metabolize. A distilled drink, like whiskey or vodka, for example, will need more time to be metabolized by your body than a light beer. It is also interesting to know that, generally, women require more time to metabolize alcohol than men. \\[10\\]\n\nAdditionally, staying hydrated and having a light snack before bedtime can help counteract the dehydrating and blood sugar-altering effects of alcohol. \\[10\\]\n\nLastly, maintaining a sleep schedule, practicing relaxation techniques, and creating a comfortable sleep environment can greatly contribute to a more restful night's sleep after a night out or having a drink.\n\nWe’ll now dive deep into some tips on how to sleep better after consuming alcohol.\n\n### Stay Hydrated – Drink Water\n\nDrinking enough water after consuming alcohol is crucial for maintaining a good sleep quality. Alcohol's diuretic properties can lead to dehydration, causing discomfort during the night and increasing the likelihood of disrupting your sleep. Since alcohol affects your blood sugar levels, this can lead to nighttime awakenings, and it can also disrupt your body's temperature regulation, making it harder to stay asleep.\n\nAdequate hydration can help mitigate the severity of a hangover, which can significantly impact your sleep quality.\n\nTherefore, staying properly hydrated after and also while drinking alcohol contributes to your overall comfort and promotes a more restful and undisturbed sleep experience.",{"_uid":3621,"component":741,"description":3599,"mobileImage":3622,"desktopImage":3626},"de127e12-7b47-4c41-a309-fc39243a7132",{"id":3623,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3624,"copyright":138,"fieldtype":140,"meta_data":3625,"is_external_url":14},11333193,"https://a.storyblok.com/f/103647/640x427/e4d2b9d44f/redbull-desktop.jpg",{},{"id":3623,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3624,"copyright":138,"fieldtype":140,"meta_data":3627,"is_external_url":14},{},{"_uid":3629,"content":3630,"component":106},"92c0ebbf-471a-4642-bfe8-c7ecea80d2ca","### Avoid Caffeine – Rather Have a Glass of Wine Than A Vodka Red Bull\n\nEven though it seems logical for most of us to avoid consuming caffeine before going to bed, it is especially important to avoid consuming any kind of caffeine when you're drinking alcohol.\n\nCaffeine is a stimulant that blocks the effects of adenosine, which is a neurotransmitter that helps promote sleepiness. So, if you have caffeine in your alcoholic beverages, which many people do, it can delay the time it takes for you to fall asleep even further. Now, your body does not only need to metabolize the alcohol but it is also kept busy with the stimulating effects of the caffeine. \\[11\\]\n\nEven if you do manage to doze off after having caffeine, your sleep might be more disrupted and lighter. This means there's a chance of waking up during the night and not getting enough rest. The caffeine-stimulating properties can lead to leaving you feeling groggy and less alert the next day.\n\nRegularly having caffeine (especially close to bedtime) can also throw off your circadian rhythms, your biological clock, eventually. This may cause negative effects on your natural sleep patterns and make it harder for your body to maintain a consistent wake-sleep schedule.\n\nDespite avoiding caffeine and staying hydrated, there is one major “trick” that can help you enjoy a good night’s sleep while still enjoying a drink.\n\n### Keep At Least 4 Hours Between Your Last Drink And Bedtime\n\nThe key to enjoying alcohol in the evening without risking a bad night’s sleep is to avoid suffering from alcohol withdrawal when going to bed. You can achieve this if you wait at least four hours before going to bed after having your last drink.\n\nThis time allows your body to metabolize and eliminate alcohol before bed from your system, reducing the likelihood of experiencing withdrawal symptoms during sleep. Thereby, you minimize the rebound excitability in your brain associated with alcohol withdrawal and promote a more peaceful and uninterrupted night of sleep.\n\nThe waiting period is the key to ensuring better quality sleep when drinking alcohol because you grant your body the time to process (metabolize) the alcohol. If you go to sleep with alcohol in your system, it will intervene in your sleep cycle on some level, causing you to have sleep problems. If you suffer from any form of alcohol use disorders, this can even potentially affect your mental health eventually. \\[12\\]\n\nSo, in summary, allowing your body some time to metabolize alcohol before going to bed, staying away from caffeinated drinks, and staying hydrated throughout the day, allows your body to metabolize alcohol better.\n\nBeing aware of the effect of alcohol on your sleep and following these methods can help you reduce your disruptions in sleep and ultimately enhance your overall sleep quality after drinking alcohol.\n\nIf you want to get a more comprehensive understanding of your overall well-being through your blood levels, which can also mirror certain symptoms of bad sleep, then a blood analysis at CARE can help you take charge of your health and live your best life.",{"_uid":3632,"content":3633,"component":110},"2e640c22-2b92-4d97-9717-6c746e01d384","With CARE, you take your health into your own hands to a certain extent. With health check-ups, analysis of your body composition and tracking of your values in the CARE app, you can get fitter and optimize your quality of life by paying attention to preventive healthcare.\n\nBecause: you only have this one life and your health is your most valuable asset.\n\n[Book your health check-up now.](https://care.me/ch-en/pricing/)",{"_uid":3635,"title":116,"content":3636,"component":118},"8f87ca38-6450-48e0-a51f-d2e8988fdee7","\\[1\\] Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018 Dec;43(12):758-763. PMID: 30559589; PMCID: PMC6281147.\n\n\\[2\\] Simou E, Britton J, Leonardi-Bee J. Alcohol and the risk of sleep apnoea: a systematic review and meta-analysis. Sleep Med. 2018 Feb;42:38-46. doi: 10.1016/j.sleep.2017.12.005. Epub 2018 Jan 3. PMID: 29458744; PMCID: PMC5840512.\n\n\\[3\\] Flemons W., Buysse D., Redline S. Sleep-related breathing disorders in adults. Sleep. 1999;22(5):667–689.\n\n\\[4\\] Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259.\n\n\\[5\\] Popovici I., French M.T. Binge drinking and sleep problems among young adults. Drug Alcohol Depend. 2013;132(1–2):207–215.\n\n\\[6\\] Centers for Disease Control and Prevention (CDC). Alcohol and Public Health, Fact Sheets-Alcohol Use and Your Health. \u003Chttps://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm> \\[Accessed 15 September 2023\\].\n\n\\[7\\] Peppard P.E., Austin D., Brown R.L. Association of alcohol consumption and sleep disordered breathing in men and women. J Clin Sleep Med. 2007;3(3):265–270.\n\n\\[8\\] Barateau L, et al. (2016). Smoking, alcohol, drug use, abuse and dependence in narcolepsy and idiopathic hypersomnia: A case-control study.\n\n\\[9\\] Mackie SE, McHugh RK, McDermott K, Griffin ML, Winkelman JW, Weiss RD. Prevalence of restless legs syndrome during detoxification from alcohol and opioids. J Subst Abuse Treat. 2017 Feb;73:35-39. doi: 10.1016/j.jsat.2016.10.001. Epub 2016 Oct 6. PMID: 28017182; PMCID: PMC5193169.\n\n\\[10\\] Cederbaum AI. Alcohol metabolism. Clin Liver Dis. 2012 Nov;16(4):667-85. doi: 10.1016/j.cld.2012.08.002. PMID: 23101976; PMCID: PMC3484320.\n\n\\[11\\] O'Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. 2018 Dec 7;11:263-271. doi: 10.2147/RMHP.S156404. PMID: 30573997; PMCID: PMC6292246.\n\n\\[12\\] Baik I., Seo H.S., Yoon D. Associations of sleep apnea, NRG1 polymorphisms, alcohol consumption, and cerebral white matter hyperintensities: analysis with genome-wide association data. Sleep. 2015;38(7):1137–1143.",[3638],{"_uid":3639,"title":3640,"no_index":14,"og_image":3641,"component":123,"no_follow":14,"description":3642,"image_param":125,"hide_sitemap":14},"c57e7d9e-97e2-4619-8b03-c9f59f32a4db","Alcohol And Sleep –  How to Manage Your Nightcap Properly","//a.storyblok.com/f/103647/3600x2700/672b11caf9/whiskey-desktop.jpg","CARE explains how alcohol has an effect on sleep, how we can achieve better sleep quality after drinking alcohol, and how sleep disorders play into all this.","Alcohol And Sleep –  How To Manage Your Nightcap Properly",{"name":127,"created_at":128,"published_at":129,"updated_at":128,"id":130,"uuid":131,"content":3645,"slug":149,"full_slug":150,"sort_by_date":151,"position":152,"tag_list":3649,"is_startpage":14,"parent_id":154,"meta_data":151,"group_id":155,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3650,"default_full_slug":150,"translated_slugs":3652,"_stopResolving":12},{"_uid":133,"name":127,"role":134,"photo":3646,"isFemale":12,"linkedin":3648,"location":146,"component":147,"description":148},{"id":136,"alt":137,"name":138,"focus":138,"title":137,"source":138,"filename":139,"copyright":138,"fieldtype":140,"meta_data":3647,"is_external_url":14},{},{"id":138,"url":143,"linktype":144,"fieldtype":145,"cached_url":143},[],[3651],{"id":160,"name":127,"slug":149,"published":12,"full_slug":161,"is_folder":14,"parent_id":162},[],[3654],{"name":49,"created_at":1773,"published_at":129,"updated_at":1773,"id":1774,"uuid":48,"content":3655,"slug":56,"full_slug":50,"sort_by_date":151,"position":152,"tag_list":3656,"is_startpage":14,"parent_id":174,"meta_data":151,"group_id":1778,"first_published_at":156,"release_id":151,"lang":157,"path":151,"alternates":3657,"default_full_slug":50,"translated_slugs":3661,"_stopResolving":12},{"_uid":1776,"title":49,"component":171},[],[3658,3659,3660],{"id":53,"name":49,"slug":54,"published":12,"full_slug":55,"is_folder":14,"parent_id":15},{"id":1782,"name":49,"slug":56,"published":14,"full_slug":1783,"is_folder":14,"parent_id":186},{"id":1785,"name":49,"slug":56,"published":14,"full_slug":1786,"is_folder":14,"parent_id":181},[],"After a long and hard day of work, some of us like to unwind with a glass of wine or a nightcap. After all, it is called a nightcap for a good reason, right? Still, alcohol and sleep seem to have a love-hate relationship. Every so often, we can fall asleep faster after having a drink before going to bed, and many of us have probably also experienced trouble with falling asleep or having bad quality sleep after drinking alcohol. Alcohol affecting sleep is a complicated biological process, and depending on several factors, drinking alcohol can deteriorate our sleep quality.\nIn this article, CARE wants to explain how alcohol has an effect on sleep, how we can achieve better sleep quality after drinking alcohol, and how sleep disorders play into all this. \n","2023-09-27 18:54",{"id":3665,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3666,"copyright":138,"fieldtype":140,"meta_data":3667,"is_external_url":14},11942035,"https://a.storyblok.com/f/103647/3600x2700/672b11caf9/whiskey-desktop.jpg",{},{"id":3665,"alt":138,"name":138,"focus":138,"title":138,"source":138,"filename":3666,"copyright":138,"fieldtype":140,"meta_data":3669,"is_external_url":14},{},"alcohol-and-sleep","ch-en/blog/articles/alcohol-and-sleep",190,[],"67167a3a-f164-4324-92c5-ebe6b9a0b4b1","2023-09-29T12:08:54.516Z",[3677,3680,3683],{"id":3678,"name":3585,"slug":3670,"published":14,"full_slug":3679,"is_folder":14,"parent_id":207},377505967,"archive/blog/articles/alcohol-and-sleep",{"id":3681,"name":3585,"slug":3670,"published":14,"full_slug":3682,"is_folder":14,"parent_id":211},417185261,"archive/us-en/blog/articles/alcohol-and-sleep",{"id":3684,"name":3585,"slug":3685,"published":12,"full_slug":3686,"is_folder":14,"parent_id":216},508534938,"alkohol-und-schlaf","ch-de/blog/articles/alkohol-und-schlaf",[],1777993407144]