Hong Kong is the longest life country in the world. We can learn what to do to have healthy and long life from their life style.
1. Build up muscles by the exercise with moderate intensity
The movements of Tai Qi is very effective to build up the muscles of legs. If you have muscles a lot, sugar taken from meals is absorbed by the muscles and the elevation of the blood sugar is suppressed, preventing the hardening of the blood vessel.
Exercises with moderate intensity which raise the pulse a little such as fast walking, climbing up and down the stairs or the hill every day are expected to have the same effects.
2. Prevent high blood pressure by taking warm food
Elderly people in Hong Kong go eat Dim Sum and enjoy conversations after Tai Qi. They always drink hot tea even if it is hot outside.
Drinking cold beverage activates the sympathetic nerve which raise the blood pressure.
It is recommended that drinking the beverages in the room temperature in summer.
3. Intake protein after the exercise
Intaking protein after the exercise helps building up the muscle efficiently. This is recommended especially to the elder people.
4. Eat nuts frequently
They eat nuts after Dim Sum as a desert.
Nuts are rich in unsaturated fatty acid which prevents the hardening of the blood vessel.
Best 5 nuts rich in unsaturated fatty acid are
1. Macadamia nuts
5. Reduce salt by eating foods rich in potassium
Chinese herbs are essential ingredients for the people in Hong Kong. Chinese herbs are rich in minerals.
Especially potassium among minerals has the function to promote excreting salt from the body with urine.
Even if you are not familiar with Chinese herbs, you can intake potassium from foods rich in potassium such as avocado, spinach, natto, Horse mackerel., sardine, chicken fillet and pork fillet.
Are you sometimes choked when you eat something?
This seems like a casual symptom, but can be a warning of Aspiration Pneumonia.
Aspiration pneumonia is caused by accidental swallowing.
Accidental swallowing is the condition that swallowed things go into the air way by the lowering of swallowing strength. If the accidental swallowing is repeated, bacteria invading the lung increases, causing aspiration pneumonia and resulting in death in the worst case.
Why does swallowing strength lower?
A brain disease causes the lowering of swallowing strength.
A lot of people die due to aspiration pneumonia before they notice the cause of the lowering of swallowing strength is a brain disease.
But after a care receiver increased the secretion of substance to raise swallowing strength, her swallowing strength was activated by 2 to 4 times and became normal level.
So if you can increase the substance to raise swallowing strength, you don’t need to be afraid of aspiration pneumonia.
How can we increase the substance to raise swallowing strength?
Because there is no method to cure the lowering of swallowing strength, aspiration pneumonia often repeatedly happens and becomes serious condition. So it is important not to lower swallowing strength.
The substance to raise swallowing strength is Substance P.
Substance P is a type of neurotransmitter existing in various nerves in the body and transmits the information such as pain to the brain.
According to the recent research, people with a lot of substance P have normal swallowing strength, while people with a little substance P have low swallowing strength.
Substance P detects food when it comes the throat, transmits signal to the brain or spinal cord and closes the lid of the air way quickly, preventing food from going into the air.
But if the amount of substance P is not normal, food is not detected quickly and the lid of the air way is closed slowly or not closed, and some of the food goes into the air way, resulting in aspiration pneumonia.
What is a brain disease to lower swallowing strength?
If you can’t swallow saliva 6imes within 30 seconds, it is considered that the swallowing strength is weak and the weakness can be related to a brain disease.
A brain disease lowering the swallowing strength is stroke (cerebral infarction).
Stroke (cerebral infarction) is a disease that blood clots produced by unbalanced eating habit block the blood vessel in the brain, causing brain damage and resulting in death in the serious case.
But stroke related to the lowering of swallowing strength often happens in a small blood vessel in the brain, so the brain damage is very limited small area and there is no subjective symptom, which is called asymptomatic cerebral infarction.
According to the recent research, asymptomatic cerebral infarction is related to the lowering of swallowing strength that causes aspiration pneumonia.
Asymptomatic cerebral infarction tends to happen in a small blood vessel in the center of the brain where material of substance P is produced. Small stroke in the center of the brain decreases the production of the material for substance P, lowering swallowing strength and causing aspiration pneumonia. (Fig. )
Heightening swallowing strength with a food to increase Substance P
A 75 years old female who was choked when she eats something and had small asymptomatic cerebral infarction attended an experiment. She complained that she felt uncomfortable when she swallowed food, which could be related to unsmooth movement of the lid of the air way.
Capsaicin is pungent component which is contained in chili pepper.
According to a recent research, a person whose swallowing strength became weak took 4.5 micrograms per day of capsaicin, which is less than a shake of chili pepper in a small bottle. 1 month later the swallowing strength was activated to 2 times.
When capsaicin is taken, substance P at the nerve of the throat detects the stimulation. Therefore, increasing the stimulation of capsaicin activates and increases substance P. As a result, neurotransmission to the brain becomes smoother and the swallowing strength becomes stronger.
Black pepper also has the same effect.
The 75 years old female took capsaicin and black pepper as much as she liked for 5 days.
5 days later her substance P became 326 (pg/ml) from 262 (pg/ml).
Her swallowing strength was tested by x-ray. Before the experiment, when she swallowed food, some of the food remained above the lid of the air way because the speed of closing the lid was slow, that made uncomfortable feeling when she ate something. After the experiment, there was nothing left on the lid when she ate something. That proved her swallowing strength was also improved.
If you feel uncomfortable when you swallow something, please try to take capsaicin and black pepper.
Every cell has antenna (Fig. 1). If the antenna is normal, our body is protected from diseases by strong immune system. But the antenna is abnormal, the immune system becomes weak, leading to diseases.
The research of the antenna of the cell is attracting attention.
Various governments put a lot of budget on this research.
For example, Tami flu which is an antiviral drug is a drug to control the antenna of the cell, protecting the body from virus. It is reported that the activation of the antenna of the cell suppressed the metastasis of cancer cells.
The antenna of the cell is officially called Sugar Chain.
Sugar has a few kinds and combination of sugar makes white sugar and carbohydrate.
Sugar chain is what 8 kinds of sugar are combined.
Sugar chain plays an important role of the function of the immune system
In our body, a few thousands of cancer cells are produced every day, but immune cells kill these cancer cells. The immune cells also kill the pathogens from outside such as virus or bacteria.
How to strengthen the immune system has been considered raising the offensive power of the immune cells so far. These day strengthening the antenna of the cell, sugar chain, is considered strengthening the immune system. On the contrary, the weakness of the antenna of the cell leads to the weakness of the immune system.
The difference of the immune system strength between 20s and 60s
Collecting immune cells from the blood, it is compared how the immune cells battle against bacteria when the immune cells are put into the bacteria. The bacteria their immune cells battle against is pneumococcus which increases to more than one million within 10 hours.
The immune cells of 20s female quickly eats pneumococcus, moving around. One hour later, about 3000 pneumococcus decreased by 40 %. This is the condition that the antenna of the cell is active.
On the other hand, the immune cells of 63 years old female are slow in the movement and don’t eat the bacteria very much. One hour later, about 3000 pneumococcus barely decreased. This is the condition that the antenna of the cell is not working.
According to the latest research, the lowering of immune strength is not that the strength of immune cells becomes weak and unable to eat external pathogens quickly, but the lowering of immune strength is caused by the immune cells not reacting to the external pathogens.
Why do the immune cells not react to the external pathogens?
If the antenna of the cell doesn’t work very well, the immune cells can’t find the external pathogens.
The antenna of the cell plays a role to find foreign substance at first such as cancer cells or viruses.
Usually when bacteria invade our body, there is no immune cells at the place where was invaded by the bacteria. There are only normal cells, but the normal cells also have the antenna, so they can detect the invasion of the bacteria. When the cell detects the danger, the cell transmits a signal to the cells around. The cells receiving the signal to the cells around. This process is repeated and the signal is transmitted to the immune cells in the bone or lymph. Once the immune cell receives the signal, the immune cell quickly goes to the site of bacteria and removes them (Fig. 2).
But the antenna is like a hair. The number of antenna decreases with age. The antenna of the cell not only decreases but also becomes short. That makes difficult to receive the information of danger. That is why even if the immune cells are strong, they can’t detect and remove foreign substance.
But there is food that makes the shortened antenna long again!
Sugar chain (antenna of the cell) has to be a certain level of length to keep the immune strength.
According to the recent research, most people who were 100 years old and over had long sugar chain. Therefore, keeping the antenna of the cell long leads to healthy and long life.
All young people have long sugar chain?
Even if the age is young, people with stress, smoking or lack of sleep can have short sugar chain. Young people who often catch a cold can have short sugar chain.
Is it possible to make the shortened sugar chain long again?
It has turned out that shortened sugar chain can become long again.
It is important to intake sugar which becomes the material of sugar chain with meals. Supplying sugar with meals can make the sugar chain longer, resulting in stronger immune system.
What is the food making the antenna longer?
That is EBN.
EBN (Edible Bird’s Nest) is a swallow’s nest.
Why can a swallow’s nest extend sugar chain and raise the immune strength?
Because it contains Sialic Acid which is a kind of sugar composing the antenna of the cell and receives various information at the tip of the antenna (Fig. 3).
Sialic acid decreases with age, shortening the antenna and lowering the ability to detect enemies. But if you eat a swallow’s nest rich in sialic acid, sialic acid is absorbed in the small intestine, is delivered to the whole body, reaches the antenna of the cell and attaches the tip of the shortened antenna. Attached sialic acid extends the antenna and makes the ability to detect enemies better. That makes immune cells react to enemies more quickly.
Is sialic acid contained in only swallow’s nest?
Sialic acid was originally found in submaxillary gland of a cow.
Human’s saliva contains a small amount of sialic acid which is a few hundredth to a few thousandth of a swallow’s nest.
But a swallow’s nest is too expensive to eat every day and it has not been researched that what ingredient contains how much sialic acid.
The mammals also obtain immune substances including sialic acid from placenta and mother’s milk.
The following ingredients were analyzed for the amount of sialic acid.
Group A (nutrition given from parents to children)
Group B (eggs receiving nutrition from parents)
Cod roe, salmon roe, capelin with roe, hen’s egg
Group C (meat)
Chicken thigh, chicken’s skin, beef tongue, lean beef, pork butt
Which ingredients contain sialic acid as much as a cup of swallow’s nest soup?
A cup of swallow’s nest soup (about $50) contains 200 mg of sialic acid.
Number 3: 2 bags of Cod roe contains 180 mg of sialic acid
Number 2: 4 pieces of eggs contains 227mg of sialic acid
Number 1: 2 pieces of capelin with roe contain 197 mg of sialic acid (Fig. 4)
Eggs are cells containing a lot of sugar chain whose tip is sialic acid.
Eggs grow outside of mother’s body so they are easy to be exposed to the enemies. That is why eggs are surrounded by a lot of sialic acid detecting the enemies.
If you think your immune system is weak or you catch a cold easily, please try to eat the above 3 ingredients more.
The followings are the questions to judge whether you have constitution easy to have summer heat or not.
Q1. Do you dislike staying in the bathtub long?
Q2. Are you a shallow sleeper?
Q3. Do you often sweat in your palms?
Q4. Do you feel cold in your feet when AC is on?
Q5. Are you easy to panic like when you can’t find your glasses?
Q6. Are you irritated by the smallest things?
If you have more than 3 Yes, you have Lower Body Cold Intolerance.
If you have a type of Cold Intolerance easy to feel cold in your lower body, you easily have summer heat.
There are 3 types of cold intolerance.
Whole body type cold intolerance
Extremities type cold intolerance
Lower body type cold intolerance
In these three types of cold intolerance, if you have lower body type cold intolerance, you easily have summer heat.
Why do you easily have summer heat if you have the constitution of lower body type cold intolerance?
People with lower body type cold intolerance have abnormal changes in their body temperature when they are in the air-conditioned room. When they are in the air-conditioned room, the temperature of their upper body goes up while the temperature of their lower body goes down.
People with lower body type cold intolerance have the constitution sensitive to cold air from AC. Their autonomic nervous system in the lower body overreacts to the cold air and contracts the blood vessels. Because of the contraction of the blood vessel, heat can’t go to the lower body and is accumulated in the upper body.
Once the autonomic nervous system overreacts, the overreaction doesn’t stop and the contraction of the blood vessel is progressed, resulting in more heat in the upper body and more coldness in the lower body.
If you go outside where is more than 86 degrees F, the temperature of your upper body goes up higher. That makes the brain temperature higher, leading to dizziness, lightheadedness, etc. Over sweating leads to dehydration, causing the lowering of the muscle function, feeling sluggish.
How can people with lower body type cold intolerance avoid summer heat?
1. Acupuncture points
The following 3 points activate the blood flow of all the body and prevent the accumulation of heat.
Spleen-10 (Fig. 1): 3 fingers above knee cap
Spleen-10 strengthens digestive system and makes the blood flow of all the body.
Kidney-3 (Fig. 2): Between the inner side of ankle bone and Achilles’ tendon.
Kidney-3 makes the blood flow in lower body and abdomen better.
Eight Winds (Fig. 3): A half inch above between toes
Eight winds make the blood circulation of the toes better. When you stimulate these points, you should feel warm in your toes.
When you press these points, if you feel comfortable, it is good to press the point lightly, and if you feel painful, it is good to press a little strongly.
Pressing acupuncture points aims at improving the constitution, so it is recommended to continue at least for a month.
Onion and celery have the function to circulate the energy in the whole body.
Cinnamon lowers the heat accumulated in the upper body down to the lower body.
A 38 years old woman who is suffering from lower body cold intolerance attended an experiment.
She ate Sauté of onion, celery and chicken that was the dish cooked using the above ingredients and pressed the three acupuncture points for 5 days.
After the experiment, the temperature of her feet elevated by 6 degrees C (10.8 degrees F) (28.5 to 34.3 degrees C) and the temperature of her face lowered by 0.6 degrees C (1.1 degrees F) (35.4 to 34.8 degrees C). She felt not so cold in her feet and not so hot in her face after this experiment.
If you have lower body type cold intolerance, please try the above 2 methods to prevent summer heat.
The fracture that elderly people has to be careful most is Femoral Neck Fracture. It is said that 40 % of people who had femoral neck fracture become unable to walk.
That is why it is important to maintain strong bones in order to have healthy life even if getting older.
Hormone preventing the aging of the bone
There are more than 100 kinds of hormone produced in the body. Secreting those hormones normally harmonizes the condition of the body. According to recent research all over the world, it has turned out that the more a certain hormone is, the lower the risk of fracture is.
According to a research in 2015 reported by Aahrus University Hospital in Demark, when administrating a hormone to 20 women whose ages are more than 50 for 1 year, the bone density of the femoral neck increased by average 2.3 %.
The biggest cause of fracture is osteoporosis which is condition that the inside of bones becomes hollow and weak. The quantity of the bone is the most with the age of 20 to 40, and after that it decreases gradually. The dangerous thing in osteoporosis is that there are almost no subjective symptoms.
Osteoporosis is a disease caused by lack of calcium or others, leading to low bone density and resulting in fragile bones. That makes the inside of bones hollow and makes the bone easy to be broken by small impact. But because there are no subjective symptoms, it becomes too late without knowing it.
The hormone preventing the aging of the bone is Melatonin.
Melatonin is a type of hormone produced in the brain and is secreted especially at night, promoting sleep.
Other effects of melatonin discovered recently are:
1. Anti-oxidant effect which prevents aging
2. Prevention of dementia
3. Prevention of aging of bones
Why can Melatonin prevent aging of bones?
The bone repeats a cycle that old bones are destroyed and new bones are produced. There are cells that destroy bones and cells that produce bones. 10 % of bones are replaced by new bones in a year.
But by aging, the balance of the cells to destroy and the cells to produce bones is lost and the cells to destroy bones become active. The activated cells to destroy bones makes bigger holes in bones and the cells to produce bones can’t fill in the holes completely. It means that if the cells to destroy bones become too active, producing new bones can’t catch up with destroying bones.
Melatonin suppresses the activation of the cells to destroy bones
The cells destroying bones usually secrete appropriate amount of liquid melting bones, which is hydrochloric acid. But if the liquid melting bones is secreted too much, bones become frayed.
Melatonin is expected to suppress the activated cells destroying bones.
When astronauts return to the earth, they can’t even walk. Under weightless condition, the cells destroying bones become active while the cells producing bones become less active. That makes bones melt within a short time.
In 2010, an experiment to confirm whether melatonin suppresses the activation of the cells to destroy bones was performed in the International Space Station. The experiment was performed with sales of gold fish which has similar structure to human bones. The activation level of the cells destroying bones in the space was 26 % more than normal, but the one with melatonin was almost same as normal. It proved that melatonin suppresses the activation of the cells destroying bones. (Fig. 1)
How to prevent aging of bones by secreting Melatonin sufficiently
Melatonin is secreted at night. To secrete sufficient melatonin, sun light is important.
(1) When to bathe in the sun
Bathing in the sun in the morning resets biological clock and 14 to 16 hours after that, melatonin starts to be secreted. If you go to bed at 11 pm, if you bathe in the sun between 7 and 9 am, melatonin is secreted sufficiently.
It is considered that the more you bathe in the sun, the more melatonin is secreted.
(2) How much to bathe in the sun
About 30 minutes under the condition of partially cloudy is good enough. It is not necessary to be sunny.
Experiment: Can a person whose bones have become weak improve the condition by bathing in the sun?
76 years old female who had lumber compression fracture before she noticed attended an experiment. Her melatonin is 6.27 (ng/mg CREA) while the average of 70s is 14.8 (ng/mg CREA). The activation of the cells destroying bones is 291 (mU/dl) while if it is more than 309 (mU/dl), the quantity of bones is decreasing.
She bathes in the sun only for 10 minutes in her normal life. So she has to bathe in the sun 20 minutes more to secrete sufficient melatonin.
She tried to bathe in the sun for 30 minutes for 5 days.
5 days later her melatonin became 7.99 (ng/mg CREA) from 6.27 and the activation of the cells destroying bones became 277 (mU/dl) from 291.
In addition to the improvement of these numbers, her sleeping was improved as well because melatonin also controls sleeping.
The Power of Vinegar
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.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.