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.
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.
One of the causes of wrinkles is UV. The stratum corneum gets thicker to block UV. The thickened stratum corneum gets dry and becomes wrinkles.
But if you avoid UV too much, there is a possibility that the bone could be weakened. Our body makes the bone from vitamin D and calcium. Vitamin D is made by soaking in the sun. That is why if you avoid the sun light, you can’t make the bone in your body.
You can prevent wrinkles and spots and also protect the bone by absorbing UV from the palms of your hands because the palms don’t have melanin pigments that block the UV so that vitamin D can be made efficiently in a short time. Sufficient UV can be absorbed by soaking your palms in the sun for 15 minutes a day.
Wrinkles that could be a sign of dangerous diseases
Wrinkles made in the ear lobe could be a sign of heart diseases (Fig. 1).
The ear lobe doesn’t have many blood vessels so that the ear lobe is easily affected by hardening of the artery (arteriosclerosis) and wrinkles are made by poor blood circulation due to hardening of the artery. The ear lobe is one of rare spots in our body where we can check the condition of our blood vessel.
It is said that wrinkles on the forehead are also made by hardening of the artery, but they are made by UV as well, so the ear lobe that is not easily affected by UV is more useful to check the condition of the blood vessel.
According to a survey conducted on 108 people whose ages were 54-74 year old for 8 years in Chicago University, people who had wrinkles in the ear lobe tripled the risk of heart diseases.
Eating blue back fishes is recommended to prevent hardening of the artery because EPA contained in blue back fishes improves the blood flow and helps prevent hardening of the artery.
Signs Appearing When You Get Sick: Lung/Hardening of the Arteries
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.
LDL cholesterol delivers cholesterol which becomes the material of cell membrane to all the body through the blood vessel. But when the cholesterol is too much due to unhealthy lifestyle, LDL cholesterol leaves the excessive cholesterol in the blood vessel, which forms plaque. Plaque narrows the blood vessel and once the plaque is broken and forms blood clots, they cause stroke or heart attack (Fig. 1 & 3).
HDL cholesterol collects the excessive cholesterol from the plaque and returns the blood vessel to its normal state (Fig. 4).
Fig. 2 shows LDL cholesterol before adding HLD cholesterol and after adding HLD cholesterol. Red parts are LDL cholesterol. After adding HLD cholesterol, LDL cholesterol decreases.
So it seems better that HDL cholesterol is more.
But actually, whether the amount of HDL cholesterol is large or small doesn’t change the risk of developing stroke, meaning that there is not much point in increasing the amount of HDL cholesterol.
The absorbing power of HDL cholesterol is important.
When checking the absorbing power of HLD cholesterol of 50 people whose ages were from 20s to 60s, 19 people’s (about 40 %) HDL cholesterol didn’t have enough power to absorb LDL cholesterol.
What makes a difference in the absorbing power of HDL cholesterol?
There are 2 persons whose BMI, the amount of consumption and the habit of smoking are the same among the people who attended the above experiment.
Person A’s HDL cholesterol has enough absorbing power, but person B’s HLD cholesterol doesn’t have.
Person A eats a food 2 to 3 times a week and person B eats the same thing only once a month.
The substance contained in the food is EPA.
The food contained EPA is a blue-back fish (Fig. 5).
Does eating blue-back fishes really improve the absorbing power of HDL cholesterol?
5 people whose absorbing power of HDL cholesterol had been less than the reference value (0.3) tried to eat blue-back fishes at least once a day for 2 weeks.
The result of the experiment was that 4 out of 5 people’s absorbing power of HDL cholesterol increased and became more than 0.3, and 1 person’s absorbing power was the same as before the experiment.
Why does a blue-back fish contain EPA a lot?
Because blue back fishes migrate in the cold sea where are rich in phytoplankton which produces EPA to keep their body elastic in the cold water.
EPA keeps the blood vessels soft and elastic so that EPA prevents hardening of the artery. In addition to that, it has turned out that EPA strengthens the absorbing power of HDL cholesterol.
Lowering the LDL cholesterol by medication only prevented 20 to 30 % of the diseases caused by hardening of the artery so that the medication to increase HDL cholesterol was developed, but it didn’t have any effect. So the function of HDL cholesterol stated to be paid attention to.
It is easy to take blue-back fishes by getting canned ones.
EPA is easily oxidized by the heat, so carpaccio, which coat raw fishes with olive oil and prevents EPA from oxidization, is recommended.
Other things to lower LDL cholesterol
Nuts and green tea (Fig. 6): 25 grams of nuts and at least a cup of green tea a day
Walking: 30 minutes a day
5 people whose absorbing power of HLD cholesterol was lower than the reference value tried taking nuts for 2 weeks, and their absorbing power was improved.
4 people tried walking and the absorbing power of 3 out of 4 people was improved.
What lowers the absorbing power of HDL cholesterol is oxidization or inflammation of blood vessels due to smoking, alcohol, obesity or high blood pressure.
Nuts, green tea and walking are considered suppressing the oxidization and inflammation
The sign of lung diseases shows up at the tip of the index finger. When you straighten the index finger horizontally, if the tip of the nail is lower than the first joint from the tip of the finger (Distal Interphalangeal Joint (DIP)), there is a high possibility of having lung diseases (Fig. 1).
Hardening of the arteries (arteriosclerosis)
Hardening of the arteries is the condition, which is caused by unhealthy lifestyle such as lack of exercise, unbalanced diet and smoking, that LDL cholesterol attaches on the wall of the artery, narrowing the artery and stopping the blood flow. Leaving hardening of the arteries as it is, it leads to heart attack or stroke.
But looking at the ear can distinguish whether you have hardening of the arteries or not.
How to check whether to have hardening of the arteries by looking at the ear
A Normal person’s ear doesn’t have any wrinkles (Fig. 2), but the ear of a person with hardening of the arteries has wrinkles in the ear lobe (Fig. 3).
There are various types of wrinkles as shown in Fig. 4.
According to a research in University of Chicago, within 376 people who had heart attack, 275 people (73 %) had wrinkles in the ear.
Why do wrinkles appear in the ear?
The ear lobe has few blood vessels (Fig. 5). Hardening of the arteries causes poor blood flow of all the body, nutrition is not delivered to the ear lobe and the fat in the ear withers, causing wrinkles.
How to check whether to have hardening of the arteries in the brain
(1) Hold your nose with your left hand (Fig. 6).
(2) Hold your left ear with your right hand (Fig. 7).
(3) Replace your left hand by your right hand (Fig. 8).
(4) Repeat (1)-(3) for more than 10 times within 10 seconds.
If you can’t do this more than 10 times within 10 seconds, there is a possibility that the blood vessels in your brain have hardening of the arteries. If you leave it as it is, there is also a risk of developing stroke.
When the blood flow in the brain is poor due to hardening of the arteries, it is difficult to transmit the order from the brain and that makes difficult to do fine movements.
If you can with training, you don’t need to worry because people with hardening of the arteries in the brain can’t do this no matter how many times they try.
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.
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.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.