Are you worried about tiredness, palpitation, breathlessness or high blood pressure recently?
if so, the blood vessels in your heart can be blocked by a plaque (cholesterol or others), narrowing the passage of the blood. If this aging of the blood vessel progresses, you might have heart attack which can result in death. To prevent the aging of the blood vessel, tofu for high blood pressure and fishes with bluish back for cholesterol were introduced before, but in addition to them, 2 more nutrition will be introduced below. 1. Nutrition to improve Blood Sugar What color of food do you like? Our health depends on what color of food you eat. For example, lutein contained in spinach which is green can protect our eyes. Sweet potato or lotus root which are brown contain a lot of dietary fibers and are good for constipation. Orange in carrot is the color of Beta carotene. Red in tomato is the color of lycopene. The color of the food is deeply related to the nutrition contained in the food. What is the color to improve blood sugar? According to a research, people who eat a color of food have 57 % lower risk of developing diabetes (type II). The color of food expected to lower blood sugar is yellow. What is the nutrition contained in yellow food? The nutrition is β-cryptoxanthin. The cells of people who have high blood sugar are inflamed. This inflammation suppresses the effect of insulin lowering blood sugar. β-cryptoxanthin suppresses the inflammation and improves the effect of insulin, lowering blood sugar. What is the food containing a lot of β-cryptoxanthin? The food is mandarin orange (can be replaced by clementine). 100 grams of mandarin orange contains 2000 micrograms (μg) and this amount is more than other kinds of citrus. Flesh of mandarin orange is especially rich in β-cryptoxanthin. What mandarine orange contains more β-cryptoxanthin? The sweeter the mandarin orange is, the more β-cryptoxanthin is contained. How many mandarin oranges should be eaten? 3 pieces or less a day is good amount. 3 pieces of mandarin orange can provide enough β-cryptoxanthin and is not too much sugar for a day. β-cryptoxanthin is oil soluble nutrition, so it is easier to be absorbed by eating 3 pieces separately after each meal.
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The effect of vinegar that makes our body healthy is brought by acetic acid contained in vinegar.
1. Vinegar decreases visceral fat Vinegar prevents synthesis of fat and promotes breakdown of fat. 2. Vinegar lowers blood pressure Vinegar controls the function of hormone which is related to elevate blood pressure. 3. Vinegar suppresses the elevation of blood sugar How much vinegar should we take a day to enjoy the above effects of vinegar? 1 table spoon per day (about 15 ml) There is a caution that you need to keep taking vinegar every day. If you stop taking vinegar, improved numbers return to the original numbers. Which vinegar should we choose? There are various kinds of vinegars such as rice vinegar, brown rice vinegar, balsamic vinegar, apple vinegar and others. Vinegars are roughly divided into 2 types. One is grain vinegar made from grains such as rice, wheat, soy beans, corns and others, and another is fruit vinegar made from fruits such as apples, grapes, oranges, persimmons and others. But the amount of acetic acid contained in these vinegars are almost the same, so you can choose whichever you like to take. When you cook some soup, you can add vinegar. Vinegar doesn’t disappear even if it is boiled because the boiling point of vinegar is 118 degrees C while the boiling point of water is 100 degrees C. When you eat fried food, it is good to pour vinegar because vinegar softens greasiness by making the particle of oil smaller. Miscellaneous good things of vinegar Vinegar is only seasoning that is not related to diabetes and salt. Vinegar is good for all three harms to our health that are hypertension, hyperlipemia and hyperglycemia. Vinegar is categorized as medicine in Chinese herbs. When Chinese herb is taken together with vinegar diluted by 5 times the amount of water, the effect of the Chinese herb can be heightened. If you eat something seasoned with vinegar before a meal, vinegar suppresses the elevation of blood sugar, leading to the prevention of weight gain. To people who don’t like vinegar It is recommended to take Apple cider vinegar because the taste is softer than other vinegar. But actually the sourness of apple cider vinegar is stronger than other grain vinegar. Apple cider vinegar contains apple acid that is used to add sour taste to soft drinks and snacks. Apple acid helps apple vinegar taste softer. Apple cider vinegar contains apple polyphenol that has strong antioxidant effect and is expected to have the effects of antiaging, burning of fat and beautifying the skin. Apple cider vinegar contain potassium that has the function to expel extra salt from the body. Antiaging
A prefecture is the highest of all the prefectures in Japan about both the average life span and the healthy life expectancy in both men and women. Average life span: Men: 80.88 years old, Women: 87.18 years old Healthy life expectancy: Men: 79.46 years old, Women: 80.04 years old What kind of food are the people in the prefecture eating? There are 3 factors considered to have a healthy and long life. 1. Reducing salt High intake of salt can cause high blood pressure and can result in sudden death due to stroke. The prefecture’s countermeasure is encouraging the people to increase vegetables when they eat soup (miso soup). Increasing vegetables reduces the amount of soup which contains salt and vegetables are rich in potassium which excretes salt from the body. 2. Preventing cancer by eating Mushrooms Mushrooms have the effect to suppress cancer. Enoki mushrooms, Nameko mushrooms and beech mushrooms are known to prevent cancer. 3. Eating Agar which is the king of dietary fiber Agar which is vegetable gelatin is rich in dietary fiber. (Fig. 1) The dietary fiber of agar is very good to absorb water. 1 gram of agar absorbs more than 100 ml of water. It is important for health to eat dietary fiber containing a lot of water. Health Effects of Agar (1) Prevention of Obesity Agar jelly (Fig. 2) containing a lot of water makes you feel full, preventing over eating which leads to obesity. (2) Improvement of Constipation Agar jelly containing a lot of water increases the amount of stools and makes the stools softer, so it is effective to improve constipation. (3) Prevention of Rapid Elevation of Blood Sugar Elevation of sugar in the body ages the body. Sugar damages the blood vessel from the inside of the blood vessel, causing aging of the blood vessel. Sugar also attaches collagens in the skin and damages them, causing flaccid skin. (4) Decrease of LDL Cholesterol Continuous eating of agar jelly decreases LDL cholesterol which is the cause of hardening of the blood vessel. How much agar should be eaten a day? It is effective to eat 2 grams of dried agar stick (about one fourth of a stick) a day. Diabetes
Rapid elevation of blood sugar caused by diabetes makes the body not function properly, leading to serious conditions such as dialysis due to a failure of the kidney, loss of vision, necrosis of the leg, etc. There are two major causes. Diabetes Type I is caused by heredity or virus infection. Diabetes Type II is caused by irregularity of dietary life or lifestyle habit. 95 % of diabetes are Type II and Type II can be prevented by the improvement of dietary life. To prevent diabetes, lowering the blood sugar is important. The nutrition that lowers the blood sugar is lycopene. Lycopene is contained in tomato a lot. Tomato is often eaten raw, but to take lycopene effectively, it is better to make tomato juice. The cells containing lycopene in raw tomato is too hard to get lycopene out of the cells by biting. Blender breaks the cells of tomato, increasing lycopene coming out of the cells. Tomato juice on the market is more effective than handmade one because lycopene is rich in the skin of tomato and tomato juice on the market uses tomato with thick skin. That makes the amount of lycopene in the tomato for tomato juice 3 times more than normal tomato. It is recommended to drink a glass of tomato juice every day. In a research, drinking tomato juice for 1 year made the blood sugar lower down by 30 % (160 mg/dL becomes 110 mg/dL). This result is similar to the result brought by medication. Adding olive oil into tomato juice is more effective because lycopene easily dissolves in oil and the absorption rate into the body becomes higher. Warming tomato juice makes lycopene dissolve in oil more than 2 times and absorbed more easily. The absorption rate of lycopene when drinking hot tomato juice is about 4.5 times higher. The recipe of hot tomato juice is only microwave a cup of tomato juice with a table spoon of olive oil. It is more effective to drink hot tomato juice before breakfast because the absorption rate of lycopene is higher in the morning. If you drink it 30 minutes before breakfast, you can prevent rapid elevation of blood sugar.
If you sleep less than 5 hours, the risk for onset of diabetes will be about 5 times. The risk for onset of diabetes of people whose average sleeping time is less than 5 hours is about 5.4 times compared to people whose average sleeping time is more than 7 hours. Lack of sleep increases the secretion of a hormone which raises blood sugar, and also lack of sleep decreases the function of insulin. As a result, the risk to have diabetes becomes higher. To prevent diabetes, it is better to sleep more than 7 hours. Who has sleep apnea? Sleep apnea is considered as the condition that fat people tend to have, but women aged late 40s or above who have sleep apnea are increasing. Women tend not to have sleep apnea compared to men because progesterone which is a female hormone to help breathing is secreted. After late 40s, the secretion of the hormone decreases, and the muscles around neck and throat tend to become loose due to aging, leading to narrow air way. The risk of sleep apnea increases about 3 times. Miso soup in the morning improves your sleep? It is important to take a substance of Tryptophan to sleep well at night. Tryptophan is contained a lot in soy beans, daikon radish, spinach, Abra-age (deep fried curd) or pork so it is good to have miso soup with these materials. Why is it good to have miso soup in the morning? Because it takes 15 hours that tryptophan changes to melatonin which is a hormone accelerating sleeping. Having miso soup in the morning is important to sleep soundly. Simple stretch to sleep well (1) Extend one arm and pull the arm with another arm stretching the shoulder blade of extended arm. (Fig. 1) (2) Keep stretching for 10 seconds. (3) Do the same thing for another arm. Stretching around shoulder blades before going to bed leads to good sleep. Sleepiness occurs when the core body temperature goes down. There are a lot of cells raising the core body temperature gathering around shoulder blades. If you do this stretch, the core body temperature goes up once but after that it gradually goes down. So it is recommended to do this stretch 1 hour before going to bed. Nail If white part of the tip of a nail is wide, you may have Diabetes. This is the condition that a nail is separated because a kind of mold increases under the nail. This usually doesn't happen to healthy people, but those who have diabetes tend to have this condition due to the weakness of immune system. If it progresses, it becomes like the photo below. |
IchiroThis Blog is for a memo of my clinical realizations, information about health I have learned recently and update information. Archives
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