Hair wellness from within

Anti-aging by hair wellness from within

Hair loss and thinning in women are said to be more challenging to treat than in men. It’s due to multiple causes in women complexly intertwined with aging and hormonal imbalance. Hair wellness from within is essential for your hair anti-aging.

Hair deterioration by hormone imbalance

“The secretion of estrogen, the female hormone that affects hair, peaks in the late 20s and gradually decreases, along with changes such as dryness, swells, and fine hair. In addition, the amount of estrogen decreases sharply from around 50, so the hair quality deteriorates further, hair thinning progresses, and gray hair becomes more noticeable. After menopause, female hormones decrease, Male hormones become relatively dominant, and male pattern baldness (AGA) can occur in women.” Natural menopause supplements like Juveriente® Effisoy® will be helpful.

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Easier Menopause Experiences of Japanese Women and Miso Soup, and Effisoy®

Japanese women have far easier menopause experiences.Japanese women are known for their far easier menopause experience than westerners. It's not by special supplements, but by their traditional dietary habit.Miso is a fermented soy paste, and most Japanese take miso soup every day. Many doctors in Japan attribute the reason for Japanese more effortless menopause experiences to this traditional dietary habit. The fermentation removes sugar from its isoflavone and makes it absorbable for ...

Nervous system disorder

Be careful of the nervous system disorder due to stress. “When you receive mental and physical stress, the nervous system is disturbed, resulting in poor blood circulation and blood flow to the ends, causing hair roots to become malnourished. Zero stress is unrealistic. Find your way to relieve stress and release it before it builds up.

Sleep shortage

Sleep shortage and malnutrition are also high-risk factors for hair loss for modern women. Clinical results show that hair loss is noticeable when sleep time is less than 5 hours. “70% of growth hormone involved in producing new hair is secreted during sleep. The body secretes growth hormones abundantly during deep sleep immediately after falling asleep. Continual sleep deprivation will lower hair matrix cells’ division and bloodstream. It will eventually hinder hair growth. Try to get at least 6 hours of sleep and good quality sleep with few awakenings in the middle of the night.

Take balanced nutrition.

The center of hair wellness from within is nutrition. If you don’t get enough nutrients that make up your hair, your hair will inevitably become thin and weak. Especially people on a diet may be at the brink. 90% of hair is a protein called keratin made up of 18 kinds of amino acids. You should take in at least one protein source, such as seafood, meat, soybeans, soybean foods, and dairy products, in the morning, afternoon, and evening. Biotin and vitamins B2 and B6 are also important. It is ideal for taking them through food, but take supplements if it is difficult.”

About Scalp troubles

And finally, though not actually the hair wellness from within, scalp troubles. It often raises immediate troubles like redness, itching, and eczema. There are various causes. Hair care products such as shampoos and conditioners that are unsuitable for the scalp, strong irritation from chemicals such as perms and hair coloring, dryness due to over-washing, sunburn, excessive heat damage, oxidative stress, etc. Inflammation in the scalp will disturb the scalp turnover and may accelerate aging. However, there seems to be no medical data that hair loss increases due to oil clogging the scalp’s pores. Don’t be too desperate to remove the dirt but protect the moisture.

The Natural menopause supplement with excellent reviews in Amazon

Miso, fermented soy paste is one of the keys of Japanese women’s health and their easier menopause experiences. Fermented foods are often hard to eat for people of other dietary cultures. But you can take the essence easily through the supplement. Effisoy is the only supplement brand to bring you fermented soy extract outside Japan.

LEARN MORE About Effisoy, made of fermented soy bean germ — The only supplement to contain fermented soy isoflavone beside Japan.

The best Miso recipes for Westerners

Try cooking with Miso!

Miso, the fermented soybean paste, is one of the principal staples of Japanese people, and we have explained its benefits as one of the secrets of healthy Japanese people. It is rich in essential amino acids, highly nutritious, and has the effect of preserving food and softening meat and fish. The most famous application of Miso internationally will Miso soup. But Japanese people utilize it as one of their main seasonings in various dishes. We recommend trying our natural supplement Juveriente® Effisoy® to take their health benefits if you like to do without trying the new flavor for you. But nowadays, you can purchase it online even in other countries. If you try some of the best Miso recipes, you may like it.

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Anti-aging benefits of a Japanese fermented food; Miso

Benefit of Miso; Fermented Soy As a Secret of Healthy Japanese People A Japanese woman and miso soupAnti-aging effect of Miso: the skin beautifying effect and bone strengtheningMiso is a typical Japanese fermented food made by fermenting soybeans. (Primarily famous as Miso soup internationally.) The fermentation with Koji (a fungus having various resolution enzymes) adds far more nutritional value and flavor to soybeans. Recently, they have revealed various health benefits of Miso; it has pos...

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Easier Menopause Experiences of Japanese Women and Miso Soup, and Effisoy®

Best Miso Recipes

You can find the best Miso recipes in a Japanese website through Google translate from here. The destinations of the links in this page will be translated, too.

Here I pick up some of them, which I believe you can easily try in terms of the cooking and the taste.

Miso marinated grilled chicken

“Chicken miso-zuke-yaki” is marinated in miso and grilled to make the meat tender. The seasoning does not fail, so it is a very helpful recipe even when you are busy.

Salmon pickled in miso that can be frozen

It can be frozen, which is very convenient. If you pickle a lot of fillet fish when it is cheap, it will be useful when you are not sure about making a lunch box or a menu before payday. The miso sauce soaks in and goes well with rice.

Take the health essence of Miso through a natural supplement!

Fermented foods are often hard to eat for people of other dietary cultures. But you can take the essence easily through the supplement. Effisoy is the only supplement brand to bring you fermented soy extract outside Japan.

Anti-aging benefits of a Japanese fermented food; Miso

Benefit of Miso; Fermented Soy As a Secret of Healthy Japanese People

A Japanese woman taking the benefit of miso — A Japanese woman and miso soup

Anti-aging effect of Miso: the skin beautifying effect and bone strengthening

Miso is a typical Japanese fermented food made by fermenting soybeans. (Primarily famous as Miso soup internationally.) The fermentation with Koji (a fungus having various resolution enzymes) adds far more nutritional value and flavor to soybeans. Recently, they have revealed various health benefits of Miso; it has positive effects on health, beauty, and anti-aging, such as beautifying the skin and strengthening bones.

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Fermented Soybeans / Variations and Health Benefits

Fermented soybeans are staples in Japan, and they account for a significant part of the healthy Japanese diet. Natto, miso, soy sauce. Can we take the same health benefit in the Western world?Let's dig into the basics of the fermented foods and fermented soybeans.The difference between fermentation and rottingMicroorganisms transform foods into different forms. If the new characteristics are useful for humans, it is fermentation. Otherwise, it's rotting. The border is simply "w...

Nutrients of soybeans

Miso has supported the Japanese diet for 1,300 years. Japanese people have been saying that “miso keeps the doctor away” traditionally. The fermentation process produces abundant nutrients of Miso.

Even before the fermentation, soybeans contain high-quality vegetable protein, linoleic acid, which lowers cholesterol, and isoflavones. The human body absorbs such nutrients through digestion. But digestion capacity is limited depending on the person. The fermentation process will decompose such nutrients externally instead of digesting them and make them easy to absorb.

Nutrients that the fermentation adds to soybeans, as a Japanese fermented food

Furthermore, the fermentation will generate more nutrients, like a large amount of free essential amino acids and vitamins. These are not found in soybeans or are only present in small amounts. But the fermentation produces them in large quantities and brings about umami and sweetness.” Says Professor Yutaka Kashiwagi of the Department of Brewing Science, Faculty of Applied Biological Sciences.

Recently, we have elucidated some health benefits of Miso. They are like the prevention of lifestyle-related diseases, cancer, and osteoporosis. Professor Noritoshi Maeda of the Department of Applied Biology at the Tokyo University of Technology said, “The free linoleic acid produced during the fermentation process from the lipids of soybeans will have the effect of suppressing the production of melanin. Recent research has shown that two bowls of miso soup will provide such an effect. I also learned that drinking Miso soup reduces the spots on my cheeks.”

In addition, melanoidin has an antioxidant effect and is expected to have an anti-aging effect. It is a brown substance produced by the reaction of amino acids and sugars during the fermentation and maturation process.

Miso contains various nutritional components as a Japanese fermented food

Miso contains eight essential amino acids for the human body, vitamins such as B and E vitamins, minerals such as potassium and calcium, fatty acids, dietary fiber, and polyphenols such as soy isoflavones. This Japanese fermented food is reported to be beneficial for metabolic syndrome and breast cancer prevention.

Metabolic syndrome prevention

Soybeans contain ingredients that lower bad cholesterol, such as linoleic acid, soybean lecithin, and saponin. An animal study reports that intake of one cup of Miso soup everyday through 6 months in conversion as a human suppressed the accumulation of triglycerides.

Breast cancer prevention

There is a research report that people who drink a lot of miso soup every day are less likely to get breast cancer. A study of 21,852 women aged 40 to 59 found breast cancer onset rates were lower by 26% in those with two drinks per day and 40% lower in those with three or more drinks per day compared to women with one per day or less.

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　Breast Cancer Rates and Fermented Soy Foods

Breast cancer rates are far different between USA and Japan.Breast cancer rates are far different between the USA and Japan, according to a report by researchers from the National Cancer Center of Japan. This image was copied from JMAJ 52(1): 39–44, 2009 by Kumiko SAIKA and Tomotaka SOBUE. This image was copied from JMAJ 52(1): 39–44, 2009 by Kumiko SAIKA and Tomotaka SOBUE.What makes such vast differences? Can western women take the same effect with Japanese women through something?Att...

Take the health essence of Miso through a natural supplement!

Housework is exercise – to support your health essentially

You don’t have time to exercise? Housework is exercise, really!

“I don’t have time to exercise because I’m too busy with housework.”
I often hear this kind of wording. But do you know that housework is exercise in the practical sense?

Many people think they need literal exercises such as walking and muscle training to maintain weight and manage health. However, even when doing housework or commuting, we move our bodies by walking and standing. Such activities also burn a lot of energy. Yes, housework is exercise in a practical sense.

Do ten more minutes of housework a day

Housework and other activities necessary for daily living are called “lifestyle activities.” We have proven that such “lifestyle activities” reduce the risk of lifestyle-related diseases and nursing care in the same way as sports and exercise for physical fitness.
Increasing housework time by 10 minutes daily can reduce the risk of developing lifestyle-related diseases by 3-4%.
You don’t necessarily need to be determined to do some so-called “exercise.” Housework is exercise.

The table below shows how many calories each daily activity burns.

	Woman (50kg)	Man (70kg)
Using a vacuum (15mins)	46 kcal	64 kcal
Mopping floor (15 mins)	60 kcal	84 kcal
Garden cleaning with broom (10 mins)	29 kcal	41 kcal
Car washing (30 mins)	79 kcal	110 kcal
Working on a chair (30 mins)	39 kcal	55 kcal
Dog walking (30 mins)	79 kcal	110 kcal
Pushing a wheelchair (15 mins)	53 kcal	74 kcal
Nursing care of an elderly or handicapped person	105 kcal	147 kcal

“Weeding,” “pushing a wheelchair,” and “caring for the elderly and people with physical disabilities” requires the same amount of exercise as walking. Mopping up of floor consumes the same amount of calories as playing badminton.

Now you know that moving your body in your daily housework and work is crucial to improving your health. Housework is exercise, really!

Natural and safe supplements will support your bone health.

Juveriente’s Bone Strength Complex will provide you vital vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)

Take a Japanese anti-aging secret through a natural supplement!

Fermented soy is one of the secrets of anti-aging of Japanese women. Fermented foods are often hard to eat for people of other dietary cultures. But you can take the essence easily through the supplement.

Health and self care in the highest life expectancy prefecture in Japan

Health and self care campaign

(Continued from “The best region among the high life expectancy in Japan”) In 1945, Dr. Wakatsuki was assigned to Saku General Hospital, and in 1959, Dr. Yoshizawa was assigned to Kokuho Asama General Hospital in Saku City, Nagano as the director. They walked around from one local community center to another to preach health and self care to farmers. They preached them, “Let’s learn that too much salt is the reason for a stroke, and let’s prevent it.”

In 1980, this activity came to fruition as the “Prefectural Residents’ Salt Reduction Campaign” throughout Nagano Prefecture. As a result of this activity, the amount of salt intake per day was reduced from 15.9g to 11g in 1983.

Dr. Minoru Kamata, the director of Suwa Central Hospital, took over the activity later and continues to this day. The preachers enjoy their long lives on their own. Mr. Wakatsuki is 96 years old, Mr. Yoshizawa is 93, and Mr. Kamata is still active at 72.

“A trace amount of poison” of vegetables is good for the body.

The “Nagano Model” emphasizes improving and enhancing eating habits. Let’s take a look at its features.

The first is the amount of time spent eating. Nagano Prefecture’s average is 104 minutes per day, the third longest in Japan. This means that they are chewing their food well. Chewing well prevents overeating and reduces obesity. As a result, Nagano Prefecture has one of the lowest rates of obesity, which is the cause of illness.

It is also known that dementia increases when the number of chewing decreases. Chewing well is also vital in that sense.

The second is the amount of vegetable intake. Everybody knows that vegetable is good for your health. But even experts vary in their idea of why it is good actually. One of the ideas becoming mainstream nowadays is that a trace amount of poison in the vegetable helps your health.

Nagano Prefecture is the number one producer of Chinese cabbage and lettuce in Japan and is also one of the top producers of cabbage and tomatoes.

At the same time, their intake of vegetables is also the highest in Japan as consumers for both men and women. The Japanese national average daily vegetable intake is 301g, while it is 379g in Nagano Prefecture.

Local food production and consumption

Nagano Prefecture produces red wine with a high proportion of their consumption. Red wine contains polyphenols and is known to be suitable against heart disease, especially arteriosclerosis.

In addition to vegetables and red wine, Nagano Prefecture is the number one producer of other foods in Japan. “Shinshu (Nagano) miso” accounts for about half of Japan’s total miso production. (Miso is fermented soy paste, one of the Japanese staples.)
Nagano’s Mushrooms also account for about one-third of the Japanese national production.

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Fermented Soybeans / Variations and Health Benefits

Also, regarding consumption, Nagano Prefecture ranks first in Japan in miso and mushrooms per capita.

One of the reasons why miso and mushrooms are good for the body is because they are rich in substances called polyamines. Recently, it has become clear that this polyamine is good for health and is particularly effective in preventing aging.

Lesson: Take care of your health before getting sick and pursuing the best treatment.

Among various lessons we can learn from the Nagano model, the essential wisdom is what Dr. Yoshizawa preached: to be conscious of protecting your health. It is that each person works proactively for their health.

Ultimately, the essence is that we should take care of our health before getting sick instead of pursuing excellent treatment after getting sick.

Take the essence of fermented soy (miso) through a natural supplement!

Fermented soy is a staple of the Japanese cousin mostly as “miso soup”, and it is one of the secrets of anti-aging of Japanese women and the high life expectancy in Japan. Fermented foods are often hard to eat for people of other dietary cultures. But you can take the essence easily through the supplement.

The best region among the high life expectancy in Japan

The highest life expectancy region in Japan, Nagano prefecture

Most of us know the high life expectancy in Japan and some people seek for the secret behind it. Even there, Nagano prefecture boasts the highest life expectancy even in Japan.

Nagano wasn’t originally a long-lived prefecture. According to statistics from 1965, the life expectancy was 9th in men and 26th in women there, among all 47 prefectures in Japan.
Mountains on all sides surround Nagano Prefecture, and they traditionally eat preserved foods with salt. For this reason, Nagano Prefecture had Japan’s fourth-highest salt intake and a high mortality rate due to high blood pressure and stroke around 1960.

However, since 1990 for men and 2010 for women, Nagano has remained to boast the longest average life expectancies in Japan.

Nagano is also the top healthy life expectancy region.

Furthermore, Nagano Prefecture’s elderly employment rate is 26.7%. It is also the highest in Japan.
In other words, not only is life expectancy high in Japan, but healthy life expectancy (the age at which people can live independently) is also long there, ranking first for both men and women.

Nagano is an ideal model for the aging society of healthy and long life.

What makes them lowest from cancer mortality?

Nagano Prefecture has the lowest cancer mortality rate in Japan.

However, Nagano Prefecture is one of the few prefectures in Japan that does not have a “cancer center” that many other prefectures have. The number of general hospitals is below average at 33rd out of 47 prefectures.
On the other hand, the number of community centers responsible for citizens’ health care and disease prevention is the highest in Japan. Its number of public health nurses is also the second highest in the country.

It shows one secret of Nagano Prefecture’s success lies in “preventive medicine,” They place priority on the prevention of getting sick rather than medical treatment after they become ill.

This kind of medical care in Nagano Prefecture, now called the “Nagano Model,” started with the “salt reduction campaign” initiated by doctors who were enthusiastic about regional medicine.

(Continued to the next post, how come Nagano turned a healthy region?)

Take a Japanese anti-aging secret through a natural supplement!

The history of Japanese food

When did the history of Japanese food begin?

Since rice has been a staple food since the Neolithic period in Japan, it is no exaggeration to say that Japanese cuisine began in the Neolithic period. However, since rice farming came from the China continent, only rice eating can’t be called “Japanese food culture” yet. The history of Japanese food with its unique culture began in the Heian period (AD 9th – 12th century, before the Samurai’s governing.)

When Zen Buddhism became popular in the Heian period, cooking methods such as soup stock prevailed. Zen Buddhist monks could not eat meat and began eating soybeans.

The Shojin Ryori (Buddhist vegetarian cuisine) that Zen Buddhist monks ate has evolved into today’s Japanese cuisine.

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Healthy Japanese Food - where Juveriente®'s natural supplements are from

Many women suffer from menopausal disorders and osteoporosis. We encountered natural solutions extracted and fined by top-tier food manufacturers in Japan because we are a food material trading company for industrial applications. We tried to introduce them to American supplement brands to help American and all international women, but no brands paid any little attention. They tout their "original formula" only with well-known ingredients regardless of whether they are effective for...

The history of sushi

Sushi is the most famous dish in Japanese cuisine.We can’t talk about the history of Japanese food without sushi’s history.
Most people worldwide know it, but how many people know the history of sushi?
The current style, placing raw fish on top of vinegared rice, was created in the Edo period (AD 17th – 19th century, the last Samurai and pre-modern period.)

Until then, fermented sushi was mainstream. The primary purpose of this cooling method was to preserve fish in vinegared rice or grains.

Today’s sushi style that everybody in the world knows is actually a newer type called Edo-mae sushi. Edo-mae means Tokyo downtown. Edo was the old name of Tokyo in the Samurai era. Many of the people who lived in Edo were short-tempered. Sushi that could be prepared and served quickly exploded in popularity and came to be called “Edo-mae sushi.”

Even now, when I go to a sushi restaurant and see the chef making sushi quickly, I think it’s “art.” But in the Edo period, there is a Haiku that says, “The chef makes sushi in an instant like a witchcraft.”

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3 facts to show the benefits of healthy Japanese food　2024

The goal of Juveriente® is to bring the same health benefits of healthy Japanese food that Japanese women are enjoying.Here are some facts about their healthy lives.Women have one of the longest life expectancy in Japan by average in the world - based on their healthy Japanese food? Click for the original article.USA Today reported"According to the World Health Organization, in 2018, the average life expectancy in Japan is 84.2 years old. Men live an average of 81.1 years, and women live...

The history of Japanese food upon the hospitality

Unesco registered Japanese cousin as a World Intangible Heritage on December 4, 2013. (It was not registered as a kind of cousin but as a food culture.)

The principal elements of Washoku are said to be the following four.

Balanced nutrition
Ingredients
Cooking methods
Hospitality

Japan is one of the countries where we can feel the beauty of the four seasons.
The successive generations of chefs have been upholding the hospitality to make guests feel the four seasons’ beauty. We believe that the accumulation of such hospitality from generation to generation has shaped the Japanese cousin.

Take a Japanese anti-aging secret through a natural supplement!

Fermented soy is a staple of the Japanese cousin mostly as “miso soup”, and it is one of the secrets of anti-aging of Japanese women. Fermented foods are often hard to eat for people of other dietary cultures. But you can take the essence easily through the supplement.

Best foods for skin anti-aging

To maintain youthful skin, lifestyle habits such as diet, sleep, and exercise are more critical than skincare and cosmetics.
It is necessary to be beautiful not only on the surface but also from within.
Here, we will introduce best foods for skin anti-aging and how you should eat.

Skin changes with age

As you age, your skin loses its firmness and adds wrinkles, sagging, and dullness.
It is a change that can happen to anyone, but it’s yet improvable with better eating habits. Here we introduce you to some tips.

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Healthy Japanese Food - where Juveriente®'s natural supplements are from

Foods and ways to eat that are bad for your skin

【food】

Processed food
Instant foods such as instant noodles, soft drinks, and sweets are low in vitamins, often contain a lot of sugar and fat, and are mostly high in calories for their size.
Excessive sugar intake causes a phenomenon called saccharification, in which proteins in the body stick together and harden, which can lead to aging of the skin (dullness, etc.).

Unsaturated fatty acids such as linoleic acid
Unsaturated fatty acids in safflower oil and margarine are oxidized in the body and become hydrogen peroxide, which oxidizes sebum and destroys the antioxidant substances in the skin. It may accelerate skin aging. It is better to use oil containing a lot of oleic acids, such as olive oil, fish oil, and linseed oil, which have antioxidant properties and they will have anti-aging effects.

【how to eat】

Late night snacks
Snacks late at night will raise blood sugar levels. It will accelerate saccharification and aging of the skin.

Fast eating
Eating too quickly can rapidly increase blood sugar levels, and overeating can lead to excess calorie intake. Chew well and eat slowly.

Best foods for skin anti-aging and how to eat

【food】

Good quality protein
Collagen, which keeps the skin and skin firm, is made of proteins (amino acids). Let’s take high-quality protein from chicken, fish, soybeans, etc., so as not to exceed the calorie. The recommended intake is 1g of protein per 1kg body weight.
Fish is one of the healthy sources of protein. It is animal and high in protein but lower in fat than livestock meat.

Vitamin
Vitamins E, C, B2, and β-carotene, which are antioxidants, are said to be particularly effective in preventing skin aging. Let’s actively take green vegetables, such as green peppers, tomatoes, carrots, and spinach, that are rich in vitamins.

Brown carbs
Carbohydrates should ideally be as natural as possible. Unrefined carbohydrates, such as brown rice, contain plenty of good ingredients for the skin, such as vitamins, minerals, and dietary fiber. Choose brown rice instead of white rice, and rye or whole grain bread for bread.

【how to eat】

Well balanced
Best foods for skin anti-aging will actually make sense if you take them in the right ways.
No matter how much vitamins are good for the skin, it’s never good for your body and skin if you take only vitamins.
The most important thing is nutritional balance. The Ministry of Health, Labor and Welfare (of Japan) recommends eating 30 items daily, but counting 30 items every day is quite difficult. The ideal meal traditionally said in the Japanese diet is one soup, two side dishes, and one staple food. Try to have a balanced menu regarding vitamins, protein, and iron.

80% eating
To prevent excessive calorie intake and saccharification, remember to “hold down at the 80 % of the stomach“. To “hold down on 80% of your stomach”, eating three meals at a fixed time in a day is essential, and eating slowly and chewing well will help you.

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How can I restrict eating at Hara-Hachibunme (by 80% full)?

Benefits of "Hara-Hachibunme" (restricted eating)As I explained in "Restricted eating lengthens your life?", restricted eating only up to 80% or so helps your health in addition to weight management.While it prevents obesity and disease by suppressing dietary calorie intake, it is also helpful as an anti-aging.There is something called the "sirtuin gene" in our body.Another name for the sirtuin gene is the "longevity gene" because it works to suppress c...

Anti-aging through diet

What we eat makes our body. A balanced diet is vital to stay healthy and youthful. If you want to keep young skin forever, let’s start with “diet to anti-aging.”

Take a Japanese anti-aging secret through a natural supplement!

30 Minutes of Walking Benefits

30 minutes of walking benefits and tips for making it a habit

Are you exercising for your health?
“I know I should exercise but can’t keep up…”
“I don’t want to do hard exercise…”
Aren’t there a lot of people who think like this?
Here I introduce you to the 30 minutes of walking benefits and tips to make it a habit.

You don’t need special equipment to walk, and it’s easy for anyone to start.
One of my friends started walking 13 years ago.
At first, she started walking to lose weight, but she fell in love with walking, and even now, 13 years later, she still walks every day.

Start walking today! I would be happy if you think so.

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3 facts to show the benefits of healthy Japanese food　2024

The physical and mental benefits of walking

First, I will introduce the physical and mental benefits of 30 minutes walking.
There are many effects of walking, but I will introduce some for you who want to start walking.

Benefits for the body

When you walk, your body uses up energy.
30 minutes walking will consume about 100Kcal of energy. 100Kcal is roughly 38g of bread or 63g of rice.
Some people may wonder, “Is it just a 30-minute walk?”
But what if you do it every day?
100Kcal x 365 days = 36,500Kcal
They say that 7,200 Kcal is required to reduce 1 kg of fat. You will burn 5kg of fat by keeping up 30 minutes walking through one year!

In addition, walking increases energy consumption, reduces fat, and reduces weight to prevent and improve lifestyle-related diseases.
Obesity is defined as a BMI over 25 in the Obesity Classification (Japan Obesity Society).
Obesity and lifestyle-related diseases are closely related, and the risk of lifestyle-related diseases increases.

There are various lifestyle-related diseases as the following;

high blood pressure
Hyperlipidemia
gout
Diabetes
Dyslipidemia

Even if you don’t see an improvement from obesity by walking, you can still see the prevention and improvement from lifestyle-related diseases.

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　Breast Cancer Rates and Fermented Soy Foods

Mental benefits

Next, let’s talk about the 30 minutes of walking benefits for your mental health.
Aerobic exercise like walking promotes the secretion of β-endorphin in the blood.
As a result, they say that it promotes the increase of alpha waves, relieves mental tension, and brings you pleasure and psychological health.
Beta endorphins are also known as natural pain-relieving drugs in the brain and are famous for their ability to promote feelings of euphoria and ecstasy.
Surprisingly, walking releases pleasure hormones.
In addition, walking reduces negative emotions such as tension, depression, hostility, fatigue, and confusion and increases positive emotions such as vitality.
I have experienced that walking reduces worries and anxiety and increases exhilaration and fulfillment.

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Exercise for your bone health!

Build strength and balance with your bones.When you put a moderate load (pressure) on your bones through exercise, the cells that form the bones are activated. It makes it easier for calcium to deposit in the bones. On the other hand, if the state of lack of exercise continues, calcium will be easier to dissolve from the bones to make them weaker. Do exercise for your bone health!Recommended exercises: walking, jogging, cycling, swimming, tennis, table tennis, gateball and gymnastics. In addi...

The first step to making 30 minutes walking a habit

“Even if you know the effects of walking, it doesn’t last long.”
I will introduce the first step to making walking a habit.

Start with a 5-minute walk.

As a point to start walking, it is to start with 5 minutes first.
From the beginning, it is essential not to be enthusiastic about “Let’s walk for an hour!”.
Try 5 minutes every day.
When trying to create a new habit, it is much easier to stick to it if you start with something too small.
The brain doesn’t like sudden changes.
An hour’s walk can provide too much shock on your brain.
Start with 5 minutes. It will eventually lead you to 30 minutes of walking and its benefits in the future.

Recommended time for walking

Morning is the recommended time for a 5-minute walk.
Walking in the morning feels great.

Here are three benefits of walking in the morning.

Regulating the biorhythm
Serotonin secretion
Increased health awareness

The human body has an internal clock.
Sunlight, exercise, and diet effectively adjust your body clock rhythm.
Exercising by walking in the morning, bathing in the sunshine, and eating will set your body clock.
Also, when exposed to sunlight, a hormone called “serotonin” is secreted.
“Serotonin” stabilizes mood and appetite.
And exercising in the morning will increase your health awareness.
You will learn to choose healthy foods and move your body naturally.
A morning walk can change how you spend your time afterward.
For this reason, I strongly recommend you walk in the morning.

Points to note when walking

Here are some things to keep in mind in walking:
Have you ever heard that you should walk with a long stride and a big wave of your hand?
I think it’s essential to walk with that kind of posture.
However, you don’t need to walk with long or fast strides when you have just started walking. It just increases your fatigue and makes you annoyed.
The most important thing about posture is to stretch your spine.
Take comfortable strides. That’s it.
In addition, let’s do it at a reasonable pace according to your physical condition and physical strength.
Also, there is a risk of dehydration, so don’t forget to drink water frequently.

Summary

This time, I introduced the effects of walking and tips for making it a habit for those who want to start walking.
Walking has benefits both physically and mentally.
Also, your life rhythm will be in place by making it a habit.
I have been walking for more than ten years too, and it has made me physically and mentally healthy.
If you continue for a year, you can feel the change of the four seasons and feel happy about small things every day.
People of any age can walk, and since it does not require any special equipment, it is easy to start.
Although the exercise intensity is low, it is possible to continue.
Would you like to incorporate walking into your life?
I hope your life gets better.

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The best anti-aging lifestyle

Recommended anti-aging Lyfestyle methods

Anti-aging methods are all things that anyone can do daily. You may be able to keep your body youthful by improving your Lifestyle and slowing down the aging process. Here are some of the best anti-aging lifestyle tips.

Get good quality sleep.

Getting good quality sleep is crucial because your body secretes growth hormones during sleep. Growth hormone activates metabolism, so it not only repairs damaged cells but also maintains the skin’s firmness.
A good night’s sleep is a good night’s sleep within the first 90 minutes of falling asleep. Growth hormone secretion decreases with age, but good-quality sleep promotes secretion.
To get good quality sleep, let’s bathe in the light of the sun in the morning and during the day. Before you go to bed, take a warm bath to warm up your body and make it easier to relax and fall asleep. Therefore, it is vital to regulate the internal rhythm.

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If you don’t sleep enough at night, you’re more likely to get lifestyle-related diseases, and your body won’t be able to rest appropriately. It causes many disadvantages.
The necessary amount of sleep varies by person. According to the Japanese Ministry of Health, Labor and Welfare’s “Sleep Guidelines for Health Promotion,” 6 to 8 hours is appropriate.

Refrain from drinking

You will also need to consider the best anti-aging lifestyle in your drinking habit. When your body decomposes alcohol, it generates active oxygen that causes aging, so it is desirable to use it sparingly. The recommended amount of alcohol is about one drink a day. In addition, let’s be conscious of making a rest day about three days a week.

A nightcap induces drowsiness but makes it easier to wake up in the middle of sleep, resulting in poor sleep quality. On days when you drink alcohol, we recommend enjoying it with dinner.

Exercise moderately

Moderate exercise is perfect for anti-aging. Exercise improves blood flow and keeps your body functioning young. Exercise also prevents muscle wasting. If you increase your muscles by moving your body, your basal metabolism will also increase. Exercise can also prevent obesity, so it helps you to avoid lifestyle-related diseases.
For example, light exercise such as walking will improve the function of antioxidants that decompose active oxygen and prevent oxidation of the body. In addition, it is safer to refrain from strenuous exercise that causes shortness of breath, as it increases active oxygen.