This exercise loosens the costovertebral joints, which are the joints between the spine and ribs. The tightness of these joints causes stiff neck and shoulders when the upper part gets tight, pain between shoulder blades when mid part gets tight and low back pain when the lower part gets tight. These.joints tend to get tight by doing deskwork for a long time or from rounded shoulders. Please try this exercise when you feel your back tight. It is easy and effective and takes only 10 seconds.
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This exercise loosens the joints between the ribs and the sternum (Fig below). If you have tightness in your shoulders and neck, breathing problems like shallow breathing or difficult breathing, depression related to autonomic nervous system, this exercise can improve those symptoms by loosening the chest. Low back pain is sometimes caused by the tightness of the chest because when the chest is tight, it is hard to bend your back backward. This exercise is very easy and you can see the good result instantly, so please try. When the intestines don’t work well, wastes and toxins are not discharged properly, and necessary nutrition is not absorbed. 70% of lymphocytes that control the immune system exist in the intestines. Having a trouble with the intestines lowers the immunity and causes various diseases.
To reduce the burden on the intestines, the most important thing is chewing well. Additionally, secreting saliva is also important. Secreting saliva helps the digestion and reduces the burden on the stomach and intestines. Saliva also contains immune substance harmonizing the hormone balance and has bactericidal action. Saliva is secreted by chewing well, but to secrete more saliva, it is good to massage the following salivary glands. (1) Subaural glands located below the ear lobe (2) Submandibular gland located below the jaw (3) Sublingual gland located below the tongue (4) Between Submandibular gland and Sublingual gland (4) is not a gland but it is the most effective and saliva spouts out like a shower. You can massage these areas as often as you like. There are various kinds of milk, and it is difficult to choose one. Let’s think about which milk we should drink among cow milk, soy milk and almond milk when we have 6 specific health problems.
Q1. Which is the best milk for skin problems? (A) Cow milk (B) Soy milk (C) Almond milk A1. (B) Soy Milk Soy milk contains a lot of isoflavone that works for the skin. Isoflavone promotes the rebirth of collagen related to the elasticity and firmness of the skin, leading to the improvement and prevention of wrinkles. Isoflavone has the function to suppress the production of melanin that causes spots. Isoflavone is contained in neither cow milk nor almond milk. Tofu is something that Nigari (concentrated solution of salts left over after the crystallization of seawater or brine) is added to Soy milk. Soy milk is easier to digest and absorb to the body than tofu because it is liquid. It is recommended to take 40 mg of Isoflavone a day. If you drink 200 to 400 ml (7 to 14 fl oz.) of soy milk, you can take 40 mg of isoflavone. Q2. When is the best time to drink soy milk to increase the absorption ratio of Isoflavone? (A) In the morning (B) At night A2. (A) In the morning Soy milk is liquid, so even if you don’t have appetite in the morning, it would be easier to take than solids. Q3. What lowers the effect of Isoflavone to work for the skin when you use soy milk for cooking? A3. Boiling soy milk Isoflavone doesn’t decrease when soy milk is frozen. Cow milk contains vitamin B2 that is also good for the skin. Almond milk is rich in vitamin E that is called vitamin for rejuvenation and works for the skin. Q4. Which is the best milk for the prevention of weight gain? (A) Cow milk (B) Soy milk (C) Almond milk A4. (C) Almond milk Almond milk contains less than half of calorie and sugar compared to Cow milk and Soy milk. Fat of Almond milk is less than Cow milk and Soy milk. Why is Almond milk white? Because more than 50 % of almond is fat and when the fat of almond and water are mixed, they are emulsified, that means changing into a milky white liquid. Oleic acid contained in almond discharges excess fat stored in our body. Oleic acid stimulates satiety center in the brain before you feel full and decreases the amount of your meal. So it is good to drink Almond milk 1 hour before your meal or between your meals. Soy protein and saponin contained in Soy milk decrease excess fat in our body. Q5. Which is the best milk to increase the quantity of the muscle? (A) Cow milk (B) Soy milk (C) Almond milk A5. (A) Cow milk The important substance to build and repair the muscle is protein. The quantity of protein contained in Soy milk is more than Cow milk, but the quality of the protein contained in cow milk is different from Soy milk. Cow milk contains 2 kinds of proteins that are Whey and Casein. Whey is fast to be absorbed into the body. Casein reacts to acid in the stomach and becomes solids and stays in the stomach for a long time. By that, protein is absorbed slowly and completely and building of the muscle lasts long. Drinking cow milk helps maintaining the muscle even not after exercises. Q6. When is the best timing to drink cow milk after exercises? A6. It is recommended to drink cow milk within 30 minutes after exercises because essential amino acid to strengthen the muscle is efficiently absorbed into the muscle. There is research that drinking more than a glass of cow milk almost every day decreases the fat ratio compared to not drinking cow milk. It is considered that drinking cow milk increases the muscle, leading to the increase of metabolism. Q7. People who complain headaches due to wearing a mask are increasing. When you wear a mask, you breathe CO2 filled inside the mask. CO2 expands the blood vessel in the brain and stimulates nerves, causing headaches. Which is the best milk to prevent headaches? (A) Cow milk (B) Soy milk (C) Almond milk A7. (B) Soy milk Soy milk is rich in magnesium and iron. Magnesium suppresses the function of the substance causing headaches. It is said that about 30 % of migraine headache is caused by lack of magnesium. It is recommended to drink 400 ml (14 fl oz.) of Soy milk a day to prevent headaches. Iron causes anemia and hemoglobin that delivers oxygen to the brain doesn’t work, causing headaches. Q8. Which increases the absorption ratio of iron by taking with Soy milk? (A) Tomato that has the effect of anti-oxidization (B) Kiwi that contains vitamin C A8. (B) Kiwi. The iron contained in Soy milk is not absorbed in the body very well, so taking Kiwi rich in vitamin C with Soy milk increases the absorption ratio of Iron. Q9. Which is the best milk to prevent common cold? (A) Cow milk (B) Soy milk (C) Almond milk A9. (C) Almond milk Almond milk is rich in vitamin E expected to strengthen immune system. Almond milk contains more than 30 times of vitamin E compared to Cow and Soy milk. One of the causes of the decrease of immune system is active oxygen. Vitamin E removes active oxygen, strengthening the immune system. It is expected that drinking 200 ml (7 fl oz.) of Almond milk a day prevents common cold. Q10. Which recovers the tiredness of the stomach and intestines by drinking continuously for 2 weeks and increasing good bacteria? (A) Cow milk (B) Soy milk (C) Almond milk A10. (B) Soy milk Normal foods are broken down and absorbed by the function of digestive enzyme, but Soy oligosaccharide is neither digested nor absorbed and reaches the large intestine and becomes bait of good bacteria (Bifidobacterium). The increase of good bacteria suppresses the activity of bad bacteria and improves the tiredness of the intestines. Soy protein protects the membrane of the stomach. Lactose contained in cow milk also becomes the bait of intestinal bacteria and increases good bacteria. I want to introduce a self-care method that can improves the range of motion of your joints and makes your body lighter when you walk. Please check your joints' movement before this self-care method and feel how they change. The method is easy! It's only pushing the bottom of your foot and you can finish this within 1 minute. I'm explaining how to do this self-care in the following video. Rounded shoulders causing stiffness in the neck and shoulders are also caused by the tightness in the chest. The following video introduces how to loosen up the chest to improve rounded shoulders, so it will be more effective if you try this method with the self-care method that loosens the back introduced in the previous post: [Self-Care] For Stiffness in Neck and Shoulders Caused by Rounded Shoulders This self-care method is very easy, so you can do this in a short time, within 30 seconds. I will share a self-care method for stiffness in the neck and shoulders caused by rounded shoulders. Rounded shoulders not only causes stiffness in the neck and shoulders but also causes difficulty of raising the arms. This self-care method loosens neck and shoulder area and improves rounded shoulders by correcting the location of the shoulder blades. If you feel tight around your shoulders when you open your chest, please try this self-care method. When you have low back pain at the time of standing up or sitting down, SI joint, where is painted with yellow marker on the above chart of the pelvis, is often related to the pain. This self-care method loosens the area of SI joint and makes it easier to stand up and sit down. Even if you don't have low back pain right now, you can use this self-care method when you sit for a long time and your back feels tight to prevent low back pain. You can finish this self-care method within 10 seconds, so please do it every day and improve or prevent low back pain. When you wake up in the morning and try to get up from the bed, if you have low back pain, it is very disappointing. In that case, please try the following self-care method. Also when you walk, you actually twist your low back a lot. This movement is similar to the movement when you roll over. So if you have low back pain when you walk, please try this self-care. Click the following and watch how to do this self-care method. [Self-Care] 2 Acupuncture points Improve your Neck Pain and Low Back Pain while watching TV4/20/2021 Today I want to introduce 2 acupuncture points to improve your neck and low back. I often use these points in the clinic, so some of you may be needled at these points before. You can do this self-care watching TV or so. Let’s Improve Neck Pain and Low Back Pain within 30 seconds! One is for neck and shoulder pain tightness. The acupuncture point is called Lung-7. Check the tightness of your neck and press the point. You should feel that your neck has loosened, and you can turn your neck farther than before pressing the point. For detailed method of checking and pressing, watch Video. Another is for low back pain and tightness. The acupuncture point is called Small Intestine-3. Before pressing the point, bend your body forward and backward to check the flexibility of your low back. After pressing the point, you should be able to bend farther. This self-care is explained in the video in detail. Check the video for more information like how to find the points and how to check the neck and back before and after. |
IchiroThis Blog is for a memo of my clinical realizations, information about health I have learned recently and update information. Archives
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