Fatty liver (Fig. 2) is caused by the repeat of too much eating and drinking.
Fat stored in the liver disturbs a long-healthy life.
20 % of people who had had fatty liver developed type II diabetes within 10 years.
Leaving fatty liver as it is makes the risk of stroke and heart attack double. In addition, in the case of men, the risk of developing colon cancer will be double and in the case of women, the risk of developing breast cancer will be double.
But it has turned out that there is food preventing and improving fatty liver.
The food is soy (Fig. 3).
Protein contained in soy acts on the liver, leading to secreting a hormone called FGF21 which burns extra neutral fat stored in the liver.
FGF21 is also expected to improve blood sugar, neutral fat and cholesterol.
How much soy products do we need to eat?
If you eat 100 grams of soy a day, the improvement of fatty liver can be expected.
A 43 years old female whose fat in the liver had been 60 % (referenced value: 5 %) tried to eat more than 100 grams of soy products a day for a week.
The amount of soy contained in soy products:
A pack of Natto: 25 grams
A piece of Tofu: 80 grams
A piece of Aburaage (deep-fried bean curd): 7 grams
A cup of Miso soup: 5 grams
A cup of Soy milk: 12 grams
After a week of the experiment, her fat in the liver became less than 5 % (referenced value: 5 %).
Conventional exercises to prevent diabetes are aerobic exercise and muscle-building exercise.
Aerobic exercise is the exercise to reduce fat because that makes sugar easier to reduce and is recommended to do 30 minutes for 5 times a week.
Muscle-building exercise is to increase muscles because muscles need a lot of sugar as the energy and is recommended to do 45 minutes for 3 times a week.
Both exercises are hard to continue.
Another exercise to lower blood sugar
This exercise reduces sugar and also uses a lot of sugar, and needed to be done 20 minutes for 2 times a week.
A 63 years-old man who couldn’t have continued aerobic exercise and whose blood sugar had been 142 mg/dl before starting this exercise started this exercise for 20 minutes, 2 times a week and his blood sugar became 86 mg/dl in 3 months, and his weight also reduced to 73 kg from 80 Kg.
A 46 years-old man whose blood sugar had been 330 mg/dl, which had been serious diabetes, started this exercise and 2 months later his blood sugar became 160 mg/dl.
In a research, 62 people tried this exercise for 2 months and the average of their HbA1c became 7.5 from 9.9.
When checked the blood sugar of the above 46 years-old man for 24 hours for 1 week, it turned out that his blood sugar didn’t rise rapidly after meals, compared to before he had stared this exercise. That means he got the body that blood sugar was difficult to rise.
This exercise doesn’t change the quantity of the muscle but the quality of the muscle.
2 types of muscle fibers
Slow-twitch fibers (also called red fibers) which are good for endurance and fast-twitch fibers (also called white fibers) which are good for rapid movements (Fig. 1).
But there is another muscle that is “peach colored fibers”.
This exercise turns white fibers to peach-colored fibers. This exercise increases something red in white fibers, which is mitochondria. Mitochondria burns fat with oxygen to produce energy. White fibers originally consume sugar, so peach-colored fibers have the effects of both consuming sugar and burning fat (Fig. 2).
If peach colored fibers increase, the amount of oxygen after this exercise increases, meaning that mitochondria in the muscle increases.
How to do the exercise lowering blood sugar
If you have high blood pressure or knee problems, consult before starting this exercise.
The exercise is Slow Squat.
(1) Stand with your feet wider than shoulder-width apart and with your toes outward 30 degrees (Fig. 3).
(2) Have your knees face in the same direction of your toes (Fig. 5).
(3) Look straight ahead, keep your knees behind your toes and extend your arms in front (Fig. 6).
(4) Slowly squat down until your knees make 90 degrees, counting out to 10 (Not to stop breathing), hold the posture for 2 seconds and stand up (Fig. 4).
(Keep your back straight and push your butt back (Fig. 7))
(5) Repeat 10 reps and rest for 3 to 4 minutes, repeat 10 reps, rest for 3 to 4 minutes and repeat 10 reps (Fig. 8).
Doing this exercise for 3 sets of 10 reps, 2 times a week is effective.
For the elderly and people whose legs are weak:
(1) Prepare 2 chairs.
(2) Sit on the edge of the chair.
(3) Put another chair in front of you as a support and stand up holding the backrest (Fig. 9).
It is necessary to continue doing this exercise for 3 months.
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.
When you cook burdock (Fig. 1), it is important to not get rid of scum by soaking in water (Fig. 2).
Scum contains chlorogenic acid and other nutrition which are effective to prevent diabetes, but if you soak burdock in water before cooking, all such substances flow out into water.
Taste is also better when not removing scum.
A guide of diabetes is blood sugar, which is the density of glucose in the blood.
People with fasting glucose levels from 80 to 100 mg/dl and post prandial blood glucose levels below 140 mg/dl are normal. People with blood glucose levels at or over 140 mg/ dl all the time are considered as high blood sugar and have a high risk of diabetes.
The function of insulin, which controls blood sugar, declines with age so that diabetes patients dramatically increase at the age of 50s.
Diabetes is a serious disease that causes various complications such as blindness, chronic kidney diseases requiring dialysis, necrosis.
Type I diabetes develops suddenly and the cause is unknown.
Type II diabetes is caused by unhealthy dietary life or lifestyle habits.
Type II diabetes is talked about below.
Let’s check the risk of diabetes
If more than 3 clauses are applied to you, you need to be careful of diabetes.
I finish breakfast, lunch or dinner within 5 minutes.
When you finish your meal within 5 minutes, sugar is delivered to the stomach and intestines rapidly, so the secretion of insulin can’t catch up and blood sugar suddenly rises.
It is recommended to take more than 15 minutes to eat a meal. Eating slowly with chewing well makes you feel full and prevents overeating.
I have gained more than 22 pounds (10 kg) in weight compared to when I was 20 years old.
It is generally said that the weight at the age of 20 is the best weight, so if you gained more than 22 pounds, visceral fat also increases and insulin lowering blood sugar doesn’t work well, leading to diabetes.
People with more than 22 pounds of weight gain have three times as high risk as people with 4 pounds of weight gain, compared to their weight at the age of 20.
Key points to prevent diabetes
(1) Drinking green tea
People who drink more than 6 cups of green tea a day have about 30 % lower risk of developing diabetes than people who don’t drink green tea.
The mechanism of the effect is unknown, but it is considered that caffeine contained in green tea raises the metabolism and helps burn fat. Coffee is as effective as green tea.
(2) Always eating breakfast
When you don’t eat breakfast, blood sugar after lunch and dinner rapidly rises.
When you eat a meal when hungry, the secretion of insulin can’t catch up, leading to high blood sugar.
When you can’t eat breakfast, drinking a glass of milk or cup of coffee is still effective not to raise blood sugar rapidly.
(3) Drinking a table spoon (15 ml) of vinegar before or during a meal
Acetic acid contained in vinegar slows down the absorption of sugar in the intestine and suppresses the rapid raise of blood sugar.
Exercise to suppress rapid elevation of blood sugar
(1) Stand straight and stand on your tiptoes (Fig. 1).
(2) Drop your heels like transferring your weight to your heels (Fig. 2).
It is important to have an impact on your heels because a hormone secreted from the bone, which is called Osteocalcin, encourages the pancreas to secrete insulin.
Doing this exercise 30 times a day for 1 to 2 weeks delivers a certain level of effect.
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.
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).
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.