1. Exercise to strengthen bones
Dropping your heels
Our body repeats destruction and regeneration.
Sclerostin is a causal substance that makes the bones hollow and is secreted when the bone is destructed.
Dropping your heels decreases the secretion of sclerostin, decreasing the amount of the bones destroyed and the amount bones that is regenerated becomes more than destructed, strengthening the bone.
Let’s start dropping your heels from 5 times a day.
2. Food that improves knee pain
Avocado is rich in fat, 20 % is fat.
The fat contained in avocado protects the surface of the cartridge and suppresses the inflammation causing the pain.
3. Action that improve the wear of the cartridge in the hip joint
Shaking your legs (Jiggling)
It is said that the stimulation that the bones in the hip joint hit each other causes the pain in the lower body like low back pain and knee pain.
Shaking your legs improves the wear of the cartridge in the hip joint. Shaking your legs causes vibration in the joint and nutrition is delivered to the cartridge more effectively.
Food to solve constipation
Cold Udon noodles
When carbohydrate gets cold, starch contained in carbohydrate gets crystalized. The carbohydrate becomes difficult to be digested, reaches the large intestine without breaking down in the small intestine and the amount of stools increases.
Any cold carbohydrate has the same effect.
1. Ingredients that prevent heart and brain (Cerebrovascular) disease
Grated Daikon radish
Isothiocyanate contained in Daikon radish breaks down fat sticking to the inside of the blood vessel, preventing the hardening of the artery.
Grating Daikon radish increases isothiocyanate, compared to Daikon radish as it is.
2. A side dish that improves High Blood Pressure
Potassium is a type of minerals that is rich in green vegetables, fruits and sea vegetables.
Potato contains a lot of potassium and the biggest feature is that the amount of potassium doesn’t decrease very much by cooking with heat.
Potassium in most vegetables flows out by cooking with heat, but in the case of potato, only 17 % of potassium flows out by cooking with heat and more than 80 % of potassium remains.
3. Ingredients that decreases visceral fat
Fucoxanthin contained in Wakame seaweed transforms the white fat storing energy to the brown fat that burns energy, decreasing visceral fat.
4. A Chinese dish that rejuvenates the blood vessel
Sauteed liver and garlic chives
It is known that there are 3 nutrients that rejuvenate the blood vessels, which are vitamin B6, vitamin B12 and folic acid. Liver is rich in all these 3 nutrients.
When you intake all these 3 nutrients together, at first vitamin B6 repel the half of Homocysteine that damages the blood vessel and then vitamin B12 and folic acid repels the remaining half of Homocysteine.
If it is liver, any of pork, chicken and beef is fine.
5. How to bathe in order to rejuvenate the blood vessel
To clasp and unclasp your hands while soaking in the bath tab
NO is a substance to soften the blood vessel. When you clasp and unclasp your hands, blood flow quickly increases, that stimulates the wall of the blood vessel and a lot of NO is secreted, making the blood vessel elastic.
When you do this while soaking in the warm bath tab, the blood flow increases more and more NO is secreted.
It is recommended to repeat 100 times of clasping and unclasping your hands with one third of the strongest clasp while soaking in the bath tab.
2. A sign you can see the hardening of the artery in the heart
According to a follow-up survey of 264 elderlies conducted for 10 years in US, people who had wrinkles in their earlobe had 2 times higher heart diseases development rate, compared to people who didn’t have.
Since the earlobe originally has a low number of the artery running around, once hardening of the artery happens, that promotes poor nutrition, making the wrinkles in the earlobe deep (Fig. 1).
It is thought that the degree of hardening of the artery in the earlobe is almost the same as the one in the heart. That is why the wrinkles in the earlobe act as a barometer of the hardening of the artery in the heart.
Dangerous signs of diseases in summer easy to overlook - Wrinkles -
3. A hormone that stops the aging of the heart
A hormone that rejuvenates the artery of the heart is GLP-1. The cause of stroke is plaque accumulated in the artery of the heart. GLP-1 removes plaque and rejuvenates the artery.
GLP-1 is secreted more when the number of chewing increases.
So hard food is good to increase the secretion of GLP-1 like dried squid.
4. There is a hormone that protects the heart.
Recent researches have shown that the hormone that strengthens the heart is omentin.
In a recent research, when they cause the heart of a normal mouse to have stroke, the muscle of the heart becomes necrotic.
But in the case of the mouse that secretes a lot of omentin, the area that becomes necrotic is much smaller (Fig. 2).
That means, even though the blood flow to the heart muscle stops, the heart keeps working.
It has tuned out that intake of olive oil tends to increase omentin.
Omentin is also secreted from visceral fat, but it is not secreted from the visceral fat of overweight individual. Olive oil is thought to have the effect to suppress obesity.
1. There is nutrition that keeps the heart young without exercises
According to a report published on British Journal of Sports Medicine in 2016, a survey about associations of specific sports and exercises with heart diseases mortality was conducted on 80000 British adults over the age of 30 and it turned out that a specific sport lowered the risk of death due to heart diseases.
Q. What is the exercise lowering the risk of death due to heart diseases most?
(1) Running (2) Swimming (3) Tennis (4) Aerobics
4th is (1) Running: When the risk of death due to heart diseases without any exercises was set to 1, the risk with running was the same.
3rd is (4) Aerobics: The risk was lowered by 36 %.
2nd is (2) Swimming: The risk was lowered by 41 %.
1st is (3) Tennis: The risk was lowered by 56 %.
The reason has not become clear yet, but it is thought that muscle strength to stop and go, and grasp strength to keep swinging a racket prevent heart diseases.
But please be at ease. There is a possibility to keep your heart young without playing tennis.
The ages of hearts of 72 years old ex-pro tennis player who trained and played tennis at present as well and 6 people who lived in an area and didn’t do any exercises were checked.
72 years old ex-pro tennis player: -4 years old
74 years old ordinary male 1: -18 years old
62 years old ordinary male 2: -26 years old
67 years old ordinary male 3: more than his age
73 years old ordinary male 4: -17 years old
71 years old ordinary female 5: -3
? years old ordinary female 6: more than her age
What keeps their hearts young?
People living in the area use ironware because the area is famous for the production of ironware.
So the nutrition that keeps your heart young is iron.
Taking sufficient iron activates mitochondria that creates energy, increasing the function of the heart.
A cup of miso soup with tofu and spinach contains about 0.78 grams of iron, but if it is cooked with ironware, the amount of iron becomes 4.43 mg, which is about 6 times more.
How to check whether or not iron is sufficient
There is 3-5 grams of iron in our body, which is the same as a piece of nail.
If you pull your lower eyelid down, the inside layer should be a vibrant red color. If it is a very pale pink or yellow color, this may indicate that you have iron deficiency.
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A survey to check what people with health and longevity eat in a town where was famous for longevity was conducted.
101 years old male who actively does farm work walks a 3-mile round-trip. He eats 3 eggs that is good for the muscle for breakfast.
91 years old female who actively makes salt eats a lot of pork and eggs which is good for the muscle for breakfast.
95 years old male who actively takes care of horses and does farm work eats a lot of pork for breakfast.
Why does eating eggs and pork for breakfast lead to longevity?
Eggs and pork are rich in protein. A lot of people tend not to take sufficient protein for breakfast. That weakens muscles. That is why it is important to take sufficient protein for breakfast.
If you take protein, you can build muscles without exercise. That means, if you don’t take protein for breakfast, there is a risk of weakening muscles.
Recommended daily intake is 1 gram/1 kilogram. If your weight is 60 kilograms, you need 60 grams of protein per day.
1 egg contains about 7 grams of protein.
92 years old male who is an active dairy farmer has never had a fracture. His bone age is about 30s-40s years old which is -50 years old. He drinks a glass of milk 3 times a day.
91 years old female who makes salt also drinks a glass of milk 3 times a day.
101 years old male who does farm work also drinks milk every day.
A lot of people in this town often eat pork.
Collagen contained in pork strengthens the bone.
Two third of the bone is calcium and one third of the bone is collagen. Collagen makes the bone elastic and prevents fracture.
People with health and longevity in this town go outside after breakfast.
Why does going outside after breakfast makes the bone stronger?
By being exposed to sunlight, vitamin D3 that promotes the absorption of calcium is produced.
It is recommended to be exposed to sunlight about 15 minutes a day. If you are worried about sun burn, you can produce vitamin D3 by exposing only your palms.
Prevent high blood pressure. Stop the aging of blood vessels.
101 years old male who is an active farmer eats salty food without any worry, but his blood pressure is within the proper range. He eats some blocks of brown sugar (Fig. 1) as a snack.
Brown sugar containing a lot of potassium has the effect to discharge salt from the body.
Brown sugar contains 1100 mg of potassium within 100 grams, while white sugar contains only 2 mg.
Potassium is rich in banana, yam, natto, seaweed, etc.
91 years old female who makes natural salt takes a 30 minutes nap after lunch.
According to a research in the University of Athene, Greece (2007), people who took 30-minute nap more than 3 times a week have 37 % lower death ratio of heart diseases due to abnormal activity of the artery.
Why does taking a nap stop the aging of blood vessels?
The cause of all the cell damage including blood vessels is active oxygen.
Active oxygen decreases by sleeping.
People with health and longevity in this town drink alcohol every day.
Alcohol makes the blood flow better.
It is recommended to drink a bottle of beer (500 ml) a day.
Why is soy milk good for our body?
Soy milk contains more protein than cow’s milk, which produces muscles.
Soy isoflavone contained in soy milk is a type of polyphenol and has the effect like female hormone. It is said that excessive secretion of female hormone can be a cause of breast cancer. Soy isoflavone suppresses excessive action of female hormone and lowers the risk of breast cancer.
In the case of male, lowering the risk of prostate cancer can be expected.
Tofu and other soy products also contain soy isoflavone, but soy milk, which is liquid, has higher digesting and absorbing rates.
Soy milk for cooking
Soy isoflavone decreases at the temperature of more than 95 degrees C (203 degrees F) and soy protein solidifies at the temperature of more than 60 degrees C (140 degrees F). So it is important not to boil soy milk when you use for cooking.
When you cook a soup of soy milk, it is recommended to add Dried Shiitake mushrooms rich in vitamin D and carrots rich in Beta-carotene, which are insufficient in soy milk.
According to a recent research, taking 2 kinds of protein (animal and plant protein) at the same time suppresses the contract of the muscle.
Soy yogurt is a fermented product of soy milk. Fermentation reduces green smell, so soy yogurt is easier to eat for people who doesn’t like soy milk. Fermentation also makes the absorbing rate of minerals and isoflavone higher.
This video was taken when I visited Japan. She is 2 years and 4 month old, who has eczema and runny nose.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.