1. Rough skin
Magnesium moisturizes the skin. Magnesium has the effect to pull water into the skin, so if you take enough magnesium, your skin gets smoother.
According to a research, people who take sufficient magnesium have 31 % lower risk of metabolic syndrome, compared to people who don’t take enough magnesium.
With every 100 mg of magnesium taken a day, the risk of metabolic syndrome decreases by 17 %.
Magnesium increases metabolism in the cell, so it is a nutrient that is expected to prevent obesity.
3. High blood sugar
Magnesium has the effect to strengthen insulin that attracts sugar accumulated in the blood vessel into the cells.
According to a research in 2010, it has turned out that people who take sufficient magnesium have 47 % less risk of diabetes development than people who take insufficient magnesium.
Food containing a lot of magnesium
Fruit: Banana (32 mg of magnesium per piece)
It is good to eat banana with yogurt because bifidobacterial and calcium contained in yogurt increase the absorption ratio of magnesium. Adding soy powder (Kinako) increases the absorption ratio more because of oligosaccharide contained in soy powder.
Vegetable: Spinach (40 mg of magnesium per 100 g)
Dark green vegetables are rich in magnesium such as spinach, broccoli, okra.
When you eat eggs with spinach, the absorption ration of magnesium increases because of vitamin D in egg yolk.
Sea Vegetable: Sea weed (41 mg of magnesium per 10 g)
Which lowers the risk of stroke by 20 %, drinking a cup of Coffee or Green Tea every day?
If you feel dizzy when you are outside, you feel tingling sensation in the one side of your body or you can’t speak fluently, these symptoms can be a sign of stroke caused by the heat in summer.
Drinking a cup of coffee every day lowers the risk of stroke by 20 %.
When we sweat, the amount of water in the blood vessel decreases, the blood flow becomes bad and the blood vessel is raptured or blocked, resulting in stroke.
Caffeine contained in coffee widens the blood vessel and improves the blood flow.
Caffeine prevents the blockage of the blood vessel by promoting the metabolism of fat and other substances in the blood flow.
But taking large amount of caffeine at once contracts the blood vessel or can put a strain on the heart.
According to a research, drinking 3-4 cups of coffee a day lowered the risk of heart diseases, but drinking more than that didn’t show any effect, drinking 3-4 cups of coffee a day is the best for our blood vessels.
Which can control a rise in blood sugar levels, drinking a cup of coffee before a meal or after a meal?
Drinking a cup of coffee before a meal controls a rise in blood sugar levels.
Sugar and fat contained in a meal are absorbed in the blood vessel from the stomach and the intestine, but too much amount of sugar and fat raises blood sugar level rapidly and damages the blood vessel. Caffeine has the function to prevent the absorption of sugar and fat in the stomach and the intestine, so drinking a cup of coffee before a meal can be expected to prevent a rapid rise in blood sugar level.
The young heart has a lot of capillaries and the blood circulation is good so that sufficient nutrition is delivered and the heart can beat vigorously.
But the number of capillaries decreases with age so that the nutrition delivered to the heart also decreases, making the heart beat weak. Ignoring this condition can cause serious heart diseases.
But recently a substance to stop the aging of heart has turned out.
The substance is GLP-1.
According to a research published on The New England Journal of Medicine, people who took GLP-1 for 3 and a half years had 22% less development of heart diseases that people who didn’t. Therefore, GLP-1 can be expected to prevent the aging of the heart and keep vigorous heartbeat.
GLP-1 is a hormone secreted from the small intestine.
The keys to increase the secretion of GLP-1 are:
(1)What to eat
(2)When to eat
(1) What to eat
The important things of what you eat are foods containing proper amount of sugar and insoluble dietary fiber, which stimulates the small intestine and promotes the secretion of GLP-1.
The foods containing proper amount to sugar and insoluble dietary fiber are root vegetables such as carrot, burdock, potato, sweet potato, yam, etc. Different from carbohydrate, the sugar contained in root vegetables is appropriate to stimulate the small intestine and root vegetables are rich in insoluble dietary fiber as well (Fig. 1).
(2) When to eat
The important thing of when to eat is eating 3 meals a day at the same time. This makes the small intestine stimulated at the same time, leading to more secretion of GLP-1.
GLP-1 originally got attention as a hormone lowering blood sugar and is used as the medication for diabetes. But it has turned out that GLP-1 protects the blood vessels of the heart as well.
2 functions of GLP-1
(1) It was said that lost capillaries wouldn’t increase again, but according to various researches, GLP-1 can increase capillaries.
(2) It was also said that plaque, which rapture causes heart attack, created once in the blood vessel wouldn’t be removed, but GLP-1 can decrease plaque, prevent the hardening of the arteries and protect the function of the heart.
Eating root vegetables at the same time 3 times a day stimulates the small intestine regularly and activates the secretion of GLP-1. It seems a little difficult.
But there is a food that is easy to take with you and is expected to secrete GLP-1.
Almond is the food expected to secrete GLP-1.
Nuts are rich in insoluble dietary fiber and almond has a higher content of insoluble dietary fiber than other nuts and root vegetables.
So it is recommended to eat root vegetables 3 times a day at the same time as often as possible and to take almonds when you can’t eat root vegetables at the regular time.
Lycopene contained in a tomato has the effect to lower blood sugar.
When blood sugar in the body goes up, blood sugar is lowered by secreting insulin. Lycopene contained in a tomato has the effect to make insulin work better.
The best method to increase lycopene contained in a tomato to lower blood sugar is…
Storing a tomato at room temperature.
Why storing a tomato at room temperature is good?
Because storing a tomato at room temperature accelerates the ripening process which increases lycopene.
A tomato comes from South America originally, where the weather is warm so that a tomato doesn’t like the cold. Storing it in a refrigerator doesn’t accelerate the ripening process.
When you store a tomato, it is important to face the calyx of the tomato down because the flesh of the calyx side is thicker than the other side so that facing calyx down prevents bruising easily (Fig. 1 & 2).
Cooking a tomato increases the absorption of lycopene.
People whose face shows a characteristic have the risk to develop high blood sugar in the near future, resulting in serious diseases.
What kind of face leads to high blood sugar?
Where the sign on the face which leads to high blood sugar shows up is nasolabial folds.
The deeper the nasolabial folds are, the higher the risk of developing high blood sugar is.
Nasolabial folds are the two skin folds that run from each side of the nose to the corners of the mouth (Fig. 1).
Why deep nasolabial folds lead to high blood sugar?
The cause of deep nasolabial folds is related to vitamin D, which is known as a nutrition that activates the metabolism of the bone and strengthens them.
According to a survey in California, people who take sufficient vitamin D have a one fifth lower risk of developing type II diabetes.
Lack of vitamin D causes high blood sugar in the blood vessel. Sugar damages the skin fibers, lose the elasticity of the skin and deepens nasolabial folds.
Intake of vitamin D promotes the secretion of Osteocalcin from the bone, which is a substance that suppresses the elevation of blood sugar. According to a research, people who don’t have sufficient osteocalcin have 8 times more risk of developing diabetes.
In winter, the amount of vitamin D in the body decreases because UV which is necessary to produce vitamin D in the body decreases, so it is important to intake vitamin D from food.
Viatamin D is rich in fishes and mushrooms (Fig. 2) in this season and no other food contains vitamin D.
It is recommended to eat mushrooms as often as possible to keep vitamin D in the body.
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.
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.
Miso is good for the blood vessel.
Miso soup seems like containing a lot of salt and not being good for the blood vessel, but the amount of salt contained in a cup of miso soup is only 1.4 grams on average.
Peptide contained in miso lowers blood pressure and protects the blood vessel.
In a study using a mouse with high blood pressure, the blood pressure of the mouse started going down 6 hours after extract of miso was injected to the mouse. It has turned out that peptide contained in miso inhibits the function of enzyme that elevates blood pressure.
Therefore, because the effect of peptide is stronger than the effect of salt, drinking miso soup doesn’t elevate blood pressure.
There is no relation between the consumption of miso and the elevation of blood pressure.
Red miso keeps blood vessels young
The substance of the color of red miso has the power to suppress the absorption of sugar.
The substance of the color of red miso called melanoidin suppresses the absorption of sugar in the intestine and slows down the elevation of blood sugar after meals.
The more aged the red miso is, the more melanoidin is contained and is more effective.
What ingredient for miso soup is effective to lower blood pressure?
That is Wakame.
Wakame is rich in potassium that excretes salt from the body with urine so wakame is expected to lower blood pressure.
If your blood pressure is high, adding Tofu as another ingredient is more effective because Tofu is made of soy beans and also contains soy peptide (Fig. 1).
When should miso be added to the soup?
5 minutes after shutting off the heat.
Miso is fermented food containing koji mold, lactic acid bacteria and a yeast fungus, but they will die if boiled. 5 minutes after shutting off the heat, the temperature of the soup becomes about 50 degrees C (122 degrees F). If you add miso at this timing, living bacteria can reach the intestine.
Even if you boil soup with miso, dead bacteria can be feed of intestinal bacteria.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.