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.
Why is soy milk good for our body?
Soy milk contains more protein than cow’s milk, which produces muscles.
Soy isoflavone contained in soy milk is a type of polyphenol and has the effect like female hormone. It is said that excessive secretion of female hormone can be a cause of breast cancer. Soy isoflavone suppresses excessive action of female hormone and lowers the risk of breast cancer.
In the case of male, lowering the risk of prostate cancer can be expected.
Tofu and other soy products also contain soy isoflavone, but soy milk, which is liquid, has higher digesting and absorbing rates.
Soy milk for cooking
Soy isoflavone decreases at the temperature of more than 95 degrees C (203 degrees F) and soy protein solidifies at the temperature of more than 60 degrees C (140 degrees F). So it is important not to boil soy milk when you use for cooking.
When you cook a soup of soy milk, it is recommended to add Dried Shiitake mushrooms rich in vitamin D and carrots rich in Beta-carotene, which are insufficient in soy milk.
According to a recent research, taking 2 kinds of protein (animal and plant protein) at the same time suppresses the contract of the muscle.
Soy yogurt is a fermented product of soy milk. Fermentation reduces green smell, so soy yogurt is easier to eat for people who doesn’t like soy milk. Fermentation also makes the absorbing rate of minerals and isoflavone higher.
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 is better to prevent heat stroke, coffee or green tea?
Green tea is good to prevent heat stroke.
One of the causes of heat stroke is that the water in the body is lost by the raise of the body temperature.
According to a recent research, when drinking green tea, the amount of sweat was more than when drinking water in the heat, resulting in suppressing the raise of the body temperature.
However, barley tea is recommended to prevent heat stroke because barley tea is rich in minerals and doesn’t contain caffeine that promotes urination, so you can drink barley tea as much as you like.
Summer cold is stubborn and can cause respiratory disorders like prolonged cough, pneumonia. Summer cold is often accompanied with diarrhea and vomit, and we also sweat a lot in summer, so it can cause dehydration.
The temperature difference between the indoor and outdoor is extreme so that the immune is weakened.
Which is better to prevent summer cold, coffee or green tea?
Green tea is better to prevent summer cold.
Catechin contained in green tea attaches to viruses and prevents them from attaching to the mucus membrane.
To make tasty green tea, the temperature of water should be 70-80 degrees C (158-176 degrees F), but to activate immune cells, the water to make green tea should be cold because more catechin can be extracted.
To prevent summer cold, about 500 cc (16.9 FL OZ) of green tea a day is recommended.
How about coffee?
Caffeine contained in coffee has the effect to widen the bronchial tube, so when you have cough, it is good to drink coffee.
Damage to the skin
Which lowers the damage to the skin due to UV by about 25 %, drinking coffee or green tea?
According to a research in University Witten/Herdecke, Germany, drinking green tea lowers the damage to the skin due to UV by 25 %.
Spots and wrinkles are caused by active oxygen due to UV, but catechin contained in green tea removes active oxygen.
Catechin is a type of polyphenol, which is a substance protecting the plants from UV so that antioxidant action is expected.
Green tea contain vitamin C. 3 cups of green tea contains as much vitamin C as a piece of lemon.
Which is better to prevent the damage to the skin, drinking green tea before going out or after returning home?
Drinking green tea before going out is better to prevent the damage to the skin.
This is the same as you apply sunscreen before going out.
Which can make fat-burning amount about double, drinking 3 cups of coffee or green tea a day?
Drinking 3 cups of coffee a day makes fat-burning amount about double.
Chlorogenic acid contained in coffee suppresses the absorption of sugar and promotes the metabolism of fat.
Caffeine activates a type of enzyme called Lipase, which breaks down fat.
The effect of these two substances promotes fat-burning amount.
Which increases fat-burning amount, drinking iced coffee before exercise or after exercise?
Drinking iced coffee before exercise can be expected to increase fat-burning amount.
Chlorogenic acid and caffeine start to show the effect about 30 minutes after drinking coffee and the effect reaches a peak in 3 hours. That is why drinking coffee before exercise is more effective to burn fat.
How about green tea?
According to a research in UCLA, the metabolism of rats that were given green tea extract increased and the intestinal bacteria that gain weight turned into the ones that lose weight.
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.
Waste products like body cells are accumulated in the body with age. Then the immune cell which is supposed to protect our body attacks the cells that became waste products considered as the enemy, causing small inflammation.
This small inflammation is the cause of aging.
The small inflammation continues to increase all over the body with age.
It has turned out that there is a substance that slows aging. Administration of the substance prevents the cells that became waste from being attacked by the immune cells and inflammation is far less likely to happen.
The mice in Fig. 1 are the same age (80 years old if human). The left mouse, which looks young, was administered the substance and the right mouse, which looks old, was not administered the substance.
The substance that slows down aging is polyamine.
Polyamine exists in all the creatures and we can’t live without it. The amount of polyamine decreases with age, while the amount of inflammation increases with age in inverse proportion to the amount of polyamine.
Polyamine was known as the substance that increased the cell and was necessary when we grew up. It has recently turned out that polyamine slows down aging.
The food that is rich in polyamine is soy products and mushrooms.
It requires a few months to more than a year to show the effect by eating soy products and mushrooms, so it is important to eat them every day.
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.
This Blog is for a memo of my clinical realizations, information about health I have learned recently and update information.