High Blood Sugar: Yamaimo (Japanese yam) (Fig. 1) >> slow down absorption of sugar by wrapping it around
High Blood Pressure: Lemon >> antioxidant effect of polyphenol
Dementia: Seaweed laver (Fig. 2) >> rich in folic acid >> toast with seaweed laver and cheese containing short-chain fatty acid which is also good for dementia, Seaweed baked with butter
Smoothening blood: Bonito flakes (Fig. 3) >> EPA and DHA prevent blood clots>> be careful in winter because don’t drink water very much >> more effective if eat with soy products like miso, tofu
Immune system: Scallion (Fig. 4) >> Null which strengthen immune cells which are macrophages, IgA and natural killer cells >> green part of scallion, more in thick scallion >> prevent a cold and flu
Aging of blood vessels (Hardening of the artery): Sesame >> vitamin E prevents oxidization of blood vessel and Sesamin lowers LDL cholesterol >> any kinds, 1 tablespoon per day is effective >> grated is better to absorb
Cold intolerance: Japanese pepper (Sansho) (Fig. 5) >> sprinkle on fried food or miso soup, mixed with mayonnaise as a dip
Osteoporosis: Yuzu (a citrus fruit) (Fig. 6) >> citric acid increases the absorption of calcium by 20 % >> use instead of vinegar >> taking the skin containing Beta-cryptoxanthin helping form bones is effective
Major causes of high blood pressure are:
(1) Overconsumption of salt
When you take too much salt, the density of the salt in the blood goes up. To dilute the density, water in the blood increases, the pressure to the wall of the blood vessel increases and blood pressure goes up.
(2) Contraction of the blood vessel
The blood vessel loses the flexibility with unhealthy lifestyle habits like smoking or drinking, or aging, and becomes narrow. Since blood flows through the narrowed blood vessel, the blood pressure goes up.
Let’s check the risk of high blood pressure
How many clauses are applied to you?
If more than 4 clauses are applied, you need to be careful of high blood pressure.
When you don’t eat breakfast, you feel stress of starving and that tightens the sympathetic nerve that controls the blood pressure.
People who eat breakfast less than twice a week have 36 % more risk of brain bleeding, compared to people who eat breakfast every day.
According to a data, sleeping for10 to 12 hours tends to cause obesity so that 6-7 hours sleep is recommended.
Food effective to improve high blood pressure
Try whichever you can do.
(1) 20 pieces of peanuts with skin per day
The skin of peanuts contains polyphenol which has the effect to expand the blood vessel.
(2) A glass (200 ml) of 100 % grape juice 3 times a day
100 % grape juice also contains polyphenol so that if you drink it every day, lowering blood pressure is expected.
(3) A table spoon (15 ml) of Vinegar every day
Acetic acid contained in vinegar has the effect to expand the blood vessel and lowers blood pressure.
You can drink watered-down vinegar and it is also effective to use a table spoon of vinegar for cooking.
Exercises effective to lower blood pressure
Shaking hands and feet (Fig. 1)
Shaking hands and feet loosens the tension of the muscle, expands the blood vessel and is effective to lower blood pressure.
It is effective to do this exercise for 1 minute 3 times a day, morning, noon and night.
When blood clots (Fig. 1) circulate in our body and reach the brain, stroke is caused.
Blood clots cause life threatening condition, but recently it has turned out that there is a method to remove blood clots.
In our body, there is substance that dissolves blood clots so that we can dissolve blood clots by ourselves.
The substance in our body is t-PA.
Actually medication using t-PA is practicalized in the field of Emergency medicine.
A woman with the age of 50s was brought to the ER because of stroke. She was not able to raise her arm and not able to make a fist with the hand. 2 hours after the administration of t-PA and catheter treatment, her condition was dramatically improved by dissolving blood clots by t-PA, and she could raise her arm and make a fist.
If you can secrete t-PA that is produced in our body well, you can have the constitution that is hard to form blood clots causing stroke or heart attack.
When bleeding from a wound, a scab is formed by solidifying blood. Blood has the solidifying function to stop bleeding. Blood clots are the same as a scab. The solidifying function is important even when there is no bleeding, because the inside of blood vessels is always damaged by the smallest things and what covers up the damage is blood clots.
What makes it easy to form blood clots?
One day of a 43 years-old woman’s life was observed and after some events, her blood flow was checked. When she was eating breakfast with her son, he knocked over a glass and spilled the water. Her blood flow after this event was shown in Fig. 2. When she found a cockroach made of rubber that was placed by a staff of this experiment, her blood flow was checked as shown in Fig. 3.
Blood clots are easily formed by slight nervousness, stress or fear.
Long time ago, human beings were living by hunting. They had to fight against a bigger prey and that heightened the risk of injury, so when they felt the risk of injury, their blood was prepared for it in advance, meaning blood was easily solidified.
How to increase t-PA
The method to increase t-PA dissolving blood clots is walking.
The point is fast walking. When you walk fast, the blood flow becomes faster and the inside wall of the blood vessel receives strong stimulation and t-PA is secreted more and the power of t-PA is elevated.
There is a research result that 3 months’ aerobic exercises made the speed to dissolve blood clots became faster by about 20 %.
If you make your stride the length of your shoe wider, you can walk as fast as recommended.
What do you think the cause of high blood pressure?
One of the major causes is too much intake of salt so that a lot of people try to reduce the intake of salt.
But it has turned out that people who have high blood pressure because they can’t discharge the salt from the body are increasing.
High blood pressure is the condition that the pressure against the wall of blood vessels is high.
At present, if the top number is more than 140 mmHg or the bottom number is more than 90 mmHg, it is considered high blood pressure. If the condition of high blood pressure continues for a long time, the blood vessel which was soft becomes hard and fragile, which is hardening of the artery. In near future, it can cause heart attack or stroke.
The high blood pressure preventative measures recommended conventionally are (1) reducing salt and (2) doing moderate exercises.
(1) Reducing salt
When you eat salty food, the amount of salt in the blood increases, water is absorbed and the amount of the blood increases. As a result of that, the pressure against the wall of the blood vessel goes up. On the contrary, if you don’t take salt, the blood flow becomes calm and the pressure against the wall of the blood vessel lowers down.
(2) Doing moderate exercises
When you do moderate exercises, your body tries to deliver more oxygen to the muscle and the blood vessel becomes wider. That makes the blood flow calmer, resulting in the pressure against the wall of the blood vessel lower down.
But there are people whose effort to carry out the above preventative measures comes to nothing.
People who can’t improve their blood pressure with reducing salt and exercises are difficult to discharge salt from their body. Even if the intake of salt is small, their blood pressure goes up because salt remains in their body.
If you can’t discharge 80 % of salt through urine excluding sweat, you are considered that you can’t discharge salt properly.
The difference between people who can discharge salt and people who can’t is how to sleep at night.
What kind of sleep leads to storing salt in the body?
If you can sleep well, you can discharge salt, but if you can’t sleep well, you can’t discharge salt.
If you can sleep well, you don’t have stress, but if you can’t sleep well, you have stress.
The key to cause high blood pressure is hidden in the saliva secreted while sleeping.
The saliva of people who can’t sleep well with high blood pressure contains cortisol a lot. People who secrete cortisol in the middle of night try to raise the blood pressure using salt so that they can’t discharge salt and salt is stored in their body.
How to improve sleeping quality to promote discharging salt in the middle of night
The method is one nostril breathing method.
Basically, when we breathe slowly, we can expand alveoli in the lung and activate the parasympathetic nerve. Breathing through one nostril makes breathing deeper and activates the parasympathetic nerve more.
One nostril breathing method:
(1) Hold one nostril with your finger and breathe in from another nostril for about 10 seconds (Fig. 1).
(2) Breathe out slowly from the same nostril.
(3) Repeat this breathing method alternatively (right, left, right…) for 10 minutes before sleeping.
3 persons whose salt discharge had been less than 80 % and quality of sleep had been not good continued the above breathing method before their sleep for 3 days, and their salt discharge ratios were improved by more than 20 % and they became able to sleep well through the night.
The blood flow of diabetes patients is not smooth because of contain a lot of sugar in the blood. That damages the wall of blood vessels and causes the accumulation of cholesterol and results in hardening of the artery (arteriosclerosis) like the above photo above.
The first cause raising blood sugar is eating too much, eating sweets and lack of exercises, which are very famous causes. But there is the second cause.
The second cause is hidden in the small intestine. According to a research, 15 % of elderly people’s small intestines had the second cause.
The second cause of high blood sugar can be found by checking the substance of breath. The substance is the same as fart, which is mainly methane gas. Methane is used for cooking on the stove or is generated from sludge which is rotten animals and plants.
If your breath contains a lot of the substance of fart, you have high possibility of second cause of high blood sugar hidden in the small intestine.
What is the second cause of high blood sugar hidden in the small intestine?
That is gas in the small intestine.
Healthy person’s intestines are about 2 cm (0.8 inches) of the diameter, but if the substance of fart is accumulated in the small intestine pathologically, the small intestine becomes much larger with a lot of gas. If the gas is accumulated in the small intestine at a certain level, the gas is absorbed in the body and is breathed out from your mouth (Fig. 1 and 2).
Why the gas in the small intestine raises blood sugar?
When a lot of gas is generated in the small intestine, the small intestine expands and the wall of the small intestine is damaged. Toxin in the small intestine invades the blood vessel and prevents the function of insulin that lowers blood sugar. As a result of that, blood sugar goes up.
Why the gas is generated in the small intestine?
Intestinal bacteria increase by taking the nutrition from the food in the small intestine. At that time, they generate gas.
Usually intestinal bacteria exist a lot in the large intestine, but few in the small intestine. That is because in the small intestine, the speed to delver food is very fast so that it is difficult for bacteria to increase and gas is generated.
But because of aging or stress or other reasons, if the movement of the small intestine becomes dull, food stays in the small intestine and intestinal bacteria increase a lot feeding on the food. As a result, a huge amount of gas is generated.
How to decrease gas in the small intestine
To decrease gas in the small intestine, it is important to make the interval between meals long. People who have gas in the small intestine often eat something between meals.
If you can keep the interval between meals 8 hours, the small intestine becomes active, deceasing intestinal bacteria in the small intestine.
70 years old female whose gas in the small intestine had been +4 from the referenced value didn’t eat any snacks between meals and kept the interval between meals more than 8 hours for 5 days. After 5 days’ experiment, her gas in the small intestine became -1 from the referenced value.
An island in Japan is paid attention to from the medical professions because the ratio of emergency transport due to stroke or heart attack decreased by 80 % within 3 years.
The rate of deaths due to brain hemorrhage around the islands including this island is the worst in all over Japan. The average blood pressure of the people in this island measured 4 years ago was more than 140. The condition of their blood vessel was very poor until 3 years ago so that the ratio of emergency transport due to stroke or heart attack was extremely high.
A doctor was assigned to this island 4 years ago and he improved various things that were making the condition of blood vessels worse.
(1) Cigarettes were removed from the island
By removing cigarettes from the island, nobody became able to get cigarettes in the island, so the ratio of smoking in the island decreased by 35 %.
(2) Habit of exercises
Walking in the evening is recommended because evening is the best time to build muscles. The hormone to maintain muscles, which is growth hormone is secreted in the evening.
Muscles repeat decomposition and regeneration called metabolism. Growth hormone regenerates the muscles decomposed by exercises. The time that growth hormone is secreted most while awaking is evening (4-6 pm).
Exercises in the evening promotes restoring the muscles damaged by exercises and leads to building up muscles and burning extra fat and sugar in the body efficiently.
(3) Dietary life
It has recently turned out that maintaining muscles prevents hardening of arteries, improving blood sugar, cholesterol, neutral fat and blood pressure.
The important nutrition to maintain muscles is Leucine.
Leucine is a type of essential amino acids contained in protein. Leucine is not only the material of muscles but also plays a very important role as the switch to synthesis muscles.
When repeating decomposition and synthesis of muscles, if leucine is not enough, synthesis of muscles is not processed and muscles are declined. So it is important to take leucine after exercises.
Leucine is rich in soy products, meats, fishes and dairy products.
High blood sugar causes stroke or heart attack, but according to the recent researches, high blood sugar elevates the risk of cancer and dementia as well.
To prevent high blood sugar, it is recommended to take sufficient dietary fibers that slow down the absorption of sugar, to do exercises, to sleep well, to reduce stress, to take low sugar meals, etc.
But it has turned out that there is a totally different method to prevent and improve high blood sugar.
It has turned out that there is a food that increases insulin which lowers blood sugar.
Insulin is the only hormone which lowers blood sugar in our body. According to a research published in the Europe Diabetes Society 4 years ago, when research participants whose blood sugar are high took extract of the food, their insulin level was more than twice as high as before. Their blood sugar also lowered by 28 %, which was almost normal level.
The food increasing insulin is Whey.
A cheese called ricotta is made from whey.
But even if you are not so familiar with ricotta, there is a familiar food that contains whey.
The familiar food is Yogurt.
The clear liquid on top of yogurt is whey so that yogurt contains a lot of whey.
Major foods containing whey are:
(1) Whey protein
(2) Whey cheese like ricotta
Whey contains various substances such as carbohydrate, protein, vitamin C, vitamin B, phosphorite, iron, zinc, copper, sodium, potassium, magnesium, etc.
Within these 12 substances, protein helps lowering blood sugar. Protein of whey is milk whey protein which is balanced and rich in essential amino acids. Milk whey protein stimulates the small intestine and the hormone promoting the secretion of insulin increases. Increasing the secretion of insulin suppresses the elevation of blood sugar.
The important thing is when you eat yogurt. If you eat yogurt before a meal, milk whey protein promotes the secretion of insulin and when you finish your meal, it starts to suppress the elevation of blood sugar (Fig. 1).
What is the difference between people who survive with a clogged coronary artery and people who don’t?
Let's check the condition of your heart
The condition of the heart can be presumed by the color of nails.
(1) Squeeze the nail part of an index finger for about 5 seconds.
(2) Release the index finger in 5 seconds.
(3) Observe the color of the nail.
(4) Count the time to return to the original reddish nail from whitish nail (Fig. 1).
If the time was within 2 seconds, you could survive when the coronary artery was clogged.
If the time was more than 2 seconds, you couldn’t survive.
11 persons with the ages of 60s attended the experiment.
6 persons’ nails returned to the original reddish color within 2 seconds and according to an ultrasound examination, all 6 persons’ hearts were softer and younger than their ages.
On the other hand, 5 persons whose nail didn’t return to the original reddish color within 2 seconds had harder and older heart than their ages.
What is the relationship between the color of nail and the condition of the heart?
What is observed from the nail color returning test is the condition of capillaries.
Capillaries deliver nutrition and oxygen to the whole body. The length of capillaries, if they are all connected, is about two and a half rounds of the earth.
If capillaries can be confirmed clearly, it proves that the function of capillaries and the blood flow is maintained.
The capillaries in the nail of the person who took 1.8 seconds to return to the original color are clearly seen (Fig. 2-Left).
On the other hand, the capillaries in the nail of the person who took 4 seconds to return to the original color are not clearly seen (Fig. 2-Right).
The condition of the capillaries in the heart can be analogized from the finger.
Maintaining the function of capillaries is the secret to invigorate the heart.
The capillaries maintaining the function decrease with age.
If the function of capillaries declines, nutrition and oxygen don’t reach throughout the heart, and the risk of heart diseases becomes higher.
On the contrary, if capillaries are active, there is a possibility that you can survive even if a coronary artery is clogged.
99.9 % of blood vessels in our body are capillaries.
The heart requires large amount of oxygen to expand and contract, so the heart has more capillaries than other organs (Fig. 3).
Characteristics of capillaries
Con: The function of capillaries declines with age.
By aging, blood can’t pass through capillaries or capillaries disappear.
Pro: New capillaries can be created (Fig. 4 & 5).
When a coronary artery is clogged and the heart doesn’t have enough oxygen, new capillaries extend from another carotid artery to the clogged coronary artery in order to deliver blood to the area where oxygen is insufficient.
How to elevate the function of capillaries
There is nutrition that elevates the function of capillaries and prevents heart attack.
The nutrition is Taurine.
Taurine is rich in seafood, especially in shells, octopus, squid and blue back fishes.
Blood sugar (glucose) level is the density of glucose in the blood.
For a normal person, a fasting blood sugar should be 80-100 mg/dl and 2 hours-after-meals’ blood sugar should be under 140 mg/dl.
When blood sugar level is always more than 140 mg/dl, the condition is considered as high blood sugar which raises the risk of diabetes.
Recently, blood sugar spikes are considered dangerous, which fasting blood sugars are normal, but after-meals’ blood sugars are always more than 140 mg/dl.
Blood sugar spikes increase glucose in the blood rapidly, damaging blood vessels. In the worst case, it can cause stroke, heart attack and cancer.
The risk of blood sugar spikes raises with age and persons with more than 40 should be careful.
Let’s check the risk of Blood Sugar Spikes
If more than 4 clauses are applied to you, you have the high risk of blood sugar spikes.
Substances to Prevent Blood Sugar Spikes
1. Dietary Fibers
Dietary fibers slow down the absorption of sugar in the small intestine and prevent the elevation of blood sugar.
People who eat more than about 26 grams a day of dietary fibers have 20 % less risk of developing diabetes.
MX-Fraction improve the function of insulin which suppresses blood sugar.
6 people with blood sugar spikes ate “a specific food” for a week. As a result of that,4 out of 6 people had lower blood sugar spikes and the blood sugar spikes lowered by the average of 36 mg/dl.
The food which can prevent and improve blood sugar spikes which raises the risk of sudden death is Maitake mushroom.
Maitake mushrooms are rich in dietary fibers and only the food containing MX-fraction. MX-fraction is water soluble, so it is good to eat maitake mushrooms in a cup of soup. 50 grams per day is recommended.
Glycemic index (GI) represents the speed to digest and absorb carbohydrate.
The food of GI value of more than 55 is considered as easily causing blood sugar spikes.
High GI value’s foods:
Kabocha squash: 65
Japanese Yam: 55
French bread (baguette): 93
Basically wheat and rice products have high GI values.
When you eat foods with high GI value, you can prevent blood sugar spikes by changing the order of what you eat. It is recommended to eat vegetables which have low GI value such as broccoli (25), maitake mushroom first, and then eat meats, fishes and eggs.
Sudden death is unexpected death caused by a disease, which happens within 24 hours after development of the disease.
Check the risk of Sudden Death
How many clauses apply to you?
If it is more than five, the risk of sudden death is high.
People who live with the above life style easily feels stress and their life tends to be irregular. That causes the elevation of blood pressure and heart rate, putting a burden on the heart. It also easily happens that the flexibility of the blood vessel is lost, causing the hardening of the blood vessel. As a result, the risk of sudden death becomes higher.
60 % of sudden death are heart diseases.
Acute Heart Failure
Acute heart failure which we hear often as the cause of sudden death is the condition that the function of the heart suddenly declines and the heart stops.
The major causes of acute heart failure are cardiomyopathy, valvular disease and myocardial infarction (heart attack).
Among these, acute myocardial infarction has the highest risk of sudden death.
Acute Myocardial Infarction
The coronary artery which delivers blood to the heart muscle becomes narrower due to hardening of the blood vessel caused by the accumulation of cholesterol or others and if blood clots block the narrowed pathway and stops blood flow, the heart muscle can’t receive blood and becomes necrotic. This is called myocardial infarction.
If the blocked area is not good, the heart suddenly stops and sudden death occurs within a few minutes, which is acute myocardial infarction.
Sign of Myocardial Infarction (Heart Attack)
Most myocardial infarctions happen after the process of angina.
Angina is the condition that the heart muscle is lack of blood due to narrowing of coronary arteries.
The major symptom in angina is pain in the chest accompanying pressure like squeezing.
However, only half of people with angina shows this symptom. The remaining half complains about pain in abdomen, back, shoulder, arms, lower jaw, teeth or throat. This is called referred pain.
Referred pain of angina occurs within 30 cm from the heart. Referred pain is caused by the brain mixing up pain in the other area with pain in the heart because the nerve for the heart goes into the same bundle of nerves as the nerves for other part of the body around the spinal cord. If the cause of the pain in the above area is unknown, it can be caused by angina.
Risk Factors of Myocardial Infarction (Heart Attack)
Risk factors causing myocardial infarction are:
High blood pressure, Smoking, Dyslipidemia, Diabetes, Stress, Obesity, Aging, Heredity, etc.
The risk of myocardial infarction caused by three major risk factors which are high blood pressure, smoking and dyslipidemia is twice higher than normal people if one of three applies to you, and the risk becomes 5 times higher if two of three apply to you, and the risk becomes about 10 times higher if all three apply to you.
The key to prevent sudden death is Vascular Age
Vascular age is a guide line of how old your blood vessel is. Blood vessels become harder with age. While blood vessels of 20s are flexible, soft and elastic, the blood vessels of 70s become hard and fragile. The higher the vascular age is, the higher the risk of hardening of blood vessels is.
High vascular age elevates the risk of myocardial infarction (heart attack), cerebral infarction (stroke), high blood pressure and diabetes.
Check the risk of your vascular age
If more than 4 clauses apply to you, your vascular age can be more than your age.
How to rejuvenate vascular age
To rejuvenate your vascular age, increasing NO in your blood is effective.
NO softens and widens blood vessels. As a result of that, blood flow becomes better and waste matters are hard to attach the wall of blood vessels.
It is important to take LTP (Lacto tripeptide) in order to increase NO.
Food to rejuvenate your vascular age
66 years old woman whose vascular age was 80 years old ate a specific food for a week and her vascular age became 64 years old (-16 years old).
67 years old male whose vascular age had been 70 years old ate the same food for a week and his vascular age became 44 years old (-26 years old).
6 out of 7 people who attended the experiment had younger vascular age after eating the specific food for a week.
The food to rejuvenate your vascular age is Blue Cheese.
30 grams (1 Ounce) per day is recommended amount (Fig. 1).
The amount of LTP (within 100 grams):
Blue Cheese: 46 mg
Cheder Cheese: 40 mg
If you don’t like blue cheese, cheder cheese can be a replacement.
Vascular Massage to rejuvenate Vascular Age
1. Put your left hand on the right chest below the clavicle.
2. Massage the muscle of the chest up and down, left and right with your palm for a minute (Fig. 2).
3. Massage the left chest with your right hand for a minute.
4. Massage inside of the forearm from the wrist to the elbow with the strength of good pain for both arms (Fig. 3).
NO is secreted by the stimulation to the blood vessels.
This Blog is for a memo of my clinical realizations, information about health I learned recently and update information.