Anni Dahms
Founder of the retail chain ANNI’s VITAL SHOP.
Nurse & Health specialist, Biopath and Nutritional Adviser
You can read Anni’s Newsletter in the following languages:
ULTRA-PROCESSED FOODS
How do they affect the body and well-being?
In several Western countries, studies show that ultra-processed foods can account for more than half of daily calorie intake. But what impact does this have on energy, well-being, hormones and health?
What are ultra-processed foods?
Ultra-processed foods can consist of many different dietary compositions, but what they often have in common is that they are far removed from the raw ingredients that the body naturally recognises.
Deep-fried foods, fast food, crisps, soft drinks and sweets forming a large part of the daily diet can, over time, affect both the body and overall well-being.
You may not become ill from one day to the next, but many people do not feel truly healthy either. They often become unbalanced, develop learning difficulties and delayed development, and many become anxious or depressed, while also developing various forms of behavioural disorders that affect those around them.
As a former health visitor, I believe that diet is a major factor in our behaviour and well-being – and that it often begins already in childhood.
In 2023, a report on the health, illness and well-being of the Danish population was published. It clearly demonstrated how important it is to intensify disease prevention and strengthen mental well-being.
Small Changes Can Make a Big Difference
- More Home Cooking
- Fewer Ready Meals
- More Fruit & Veg
- Healthy Fats
- Quality Food Supplements
Calories are not just calories
We can no longer simply say, as people used to, that “a calorie is a calorie”. It makes a great difference where those calories come from. In the long term, ultra-processed foods are associated with an increased risk of overweight and obesity, which may, among other things, have negative consequences for men’s testosterone levels, hormonal health and general well-being.
Studies have shown that people who consume ultra-processed foods tend to gain fat more easily than those who eat more natural and unprocessed foods – even when calorie intake is the same.
Hormone-disrupting substances in everyday life
Researchers have also found a higher occurrence of certain hormone-disrupting substances, including phthalates, in people with a high intake of ultra-processed foods. Part of the explanation may lie in packaging, plastic containers and coatings used in ready meals and fast food. These substances are suspected of affecting metabolism and the body’s level of inflammation.
Small changes can make a big difference
Fortunately, the body is highly adaptable, so if you overindulge from time to time, it is not that which will ruin your health. Instead, focus on your daily habits and gradually adjust your eating patterns in a healthier direction.
Even if you have a long working day, it is entirely possible to eat healthy and tasty food. My daughter has a long and demanding workday. For example, she prepares her breakfast – “the green porridge” – for an entire week at a time. She freezes it in portions and takes out one portion at a time. With a little planning, it becomes much easier to prepare good, healthy meals from scratch.
The meal means more than you think
Another thing that is very important to me personally is eating in pleasant surroundings and in a calm and enjoyable atmosphere. It is important to put your worries and concerns aside during meals.
If you eat in a worried and dissatisfied state of mind, you automatically feel an inner unrest and emit chaotic vibrations that disturb both yourself and those around you for the rest of the day. Put your difficulties aside during the meal and deal with them later.
Nutrients to support everyday well-being
If the body, while facing various challenges, is also lacking protective vitamins and minerals, it is no wonder that well-being may suffer.
In addition to changing eating and drinking habits, it may be a good idea to support the body with quality food supplements such as:
- Multivitamin-mineral supplement
- Vitamin C
- Vitamin E
- B-complex vitamins
- Selenium
- Zinc
- Omega-3 and Omega-6 fatty acids in the correct balance
Healthy habits promote well-being
Make sure to drink plenty of water, sparkling water, tea or a little good-quality coffee. Avoid soft drinks and sugary beverages in everyday life.
Instead of crisps and sweets, choose nuts and other healthy alternatives. Make sure your body receives the nutrients it needs. Eat potatoes, root vegetables, vegetables – both raw and cooked – as well as fruit. Choose quality wholegrain products such as oats, rye bread and crispbread.
If you find it difficult to chew large amounts of vegetables and fruit, you can blend them and enjoy them as delicious and healthy smoothies.
Avoid starting intensive exercise while you are adapting to a healthier diet and lifestyle. Instead, go for a pleasant walk, for example at sunrise. The beautiful sight may help you feel happier, lighter and more energised.
Practise moderation when eating. Health is not about eating a lot, but about eating with awareness, calmness and kindness – and about creating positive feelings around meals.
B Vitamins – Stress, Fatigue and Sleep Problems
I believe that the world is currently suffering from a serious lack of B vitamins, which are important for every cell in the body.
The need for B vitamins increases during periods of stress, and it seems to me that many people today live with high levels of stress. B vitamins are important for the body’s ability to cope with stress, and the body uses them in greater amounts during both mental and physical strain. Prolonged stress can deplete the body’s stores of B vitamins.
A good supplement containing a complete B-complex can help reduce fatigue and sleep problems, balance mood, support the nervous system and help the body convert food into energy, which is particularly important when the body is operating at full speed.
Why does the need increase during stress?
In addition to stress, the need for B vitamins increases with the consumption of sugar, coffee, alcohol, tobacco, contraceptive pills and medication. The need also increases during hard work and illness.
B vitamins work together
All B vitamins work together, which is why it is important to take a complete B-complex supplement. In special circumstances, individual B vitamins may also be supplemented separately.
The effect of B vitamins can often be improved by simultaneously supplying magnesium and vitamin C, which are important for both the nervous system and the immune system – especially if you are stressed.
Likewise, Rhodiola Rosea, a well-known traditional herb, may help reduce the overactivation that often occurs during prolonged stress.
Vitamin B5 and the adrenal glands
In times of stress, it may be especially beneficial to supplement with extra vitamin B5 (pantothenic acid). Vitamin B5 is important for adrenal gland function and the production of stress hormones.
In addition, vitamin B5 contributes to healthy hair, skin and nails, protects cells against radiation damage and may help with restless legs and teeth grinding.
Vitamin B6 and mental balance
Vitamin B6 is essential for nervous system function and for the production of the neurotransmitters serotonin, dopamine and GABA, which are important for mood and mental balance.
A deficiency of vitamin B6 may also be associated with zinc deficiency. The need for vitamin B6 increases, among other things, through medication use, smoking and the use of contraceptive pills.
Vitamin B12 and the brain
It may also be beneficial to supplement with extra vitamin B12, which helps maintain mental capacity and mood while contributing to psychological calmness and balance.
Where do we find B vitamins?
You obtain B vitamins from lean meat – especially beef and chicken – fish and seafood such as salmon, mackerel, tuna and mussels.
Good dairy products include milk, yoghurt and cheese.
Other good sources include eggs, potatoes, oats, wholegrain products, nuts, legumes such as beans and lentils, as well as fruit and vegetables – especially spinach, broccoli and other green leafy vegetables.
Be aware that if you are stressed, you may need additional supplementation.
If you are vegan, it is particularly important to ensure an adequate intake of vitamin B12 through fortified foods or food supplements.
Bladder Infections
In my experience, this is currently the season for bladder infections. Many girls spend hours wearing the same wet swimsuit while the sun is shining. First a swim in the sea, then time spent sunbathing, followed by another swim. This is often repeated again and again, despite friendly warnings from mothers and grandmothers. Suddenly, the symptoms of bladder infection appear, with pain, burning and discomfort.
By maintaining a strong bladder lining, discomfort can often be avoided, as the lining acts as a protective barrier between the contents of the urine and the underlying tissue. If the tissue is strong and healthy, it may be more resistant to moisture and less susceptible to bacteria attaching themselves. If the barrier is weakened, however, the bladder becomes more vulnerable to both bacteria and irritation.
Cranberries are well known for their preventive effect against bladder infections in women. Cranberries contain substances that may help prevent bacteria from attaching themselves to the bladder wall.
Cranberries also contain active plant compounds known as Proanthocyanidins (PACs). These compounds have been shown to help inhibit bacteria from adhering to the bladder lining. The PAC value indicates the content of these active compounds and is considered an important quality measure for the preventive effect on bladder health.
Cranberries can advantageously be combined with probiotics (lactic acid bacteria), as they work from several different angles at the same time. This combination may help reduce the frequency of recurrent bladder infections while supporting the body’s natural defences.
Probiotic lactic acid bacteria help maintain a healthy bacterial balance in both the intestines and the intimate area, which may inhibit the growth of harmful bacteria that can cause bladder infections. In this way, probiotics support the body’s natural defences and help strengthen the mucous membranes.
It may also be a good idea to take probiotics with you when travelling, as changes in diet, heat and unfamiliar conditions can affect both the digestive system and the body’s bacterial balance.
Products related to this article
Explore selected supplement categories related to the main themes in this article.
B Vitamins
Related to stress, tiredness, sleep problems, energy and nervous system support.
View B Vitamins
Cranberry
Related to bladder health, urinary tract support and recurring bladder infections.
View Cranberry Products
Probiotics
Related to bacterial balance, intestinal flora, travel and natural defences.
View Probiotics
Multivitamins
A broad nutritional foundation when the diet is not always optimal.
View Multivitamins
Omega-3/6
Healthy fats in the right balance for everyday nutritional support.
View Omega-3/6
