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Sleep and bone health

The growth hormone secreted during sleep affects bone growth and repair.

Sleep is necessary to maintain physical and mental health. If you do not get enough sleep, both in quality and quantity, you will experience various problems, such as feeling unrefreshed, lacking attention, and sluggish. But that’s not all. Sleep and bone health have a critical relation.
During sleep, our body secretes various hormones.
Growth hormone promotes growth in the body and acts directly on the bones to make them grow stronger. They say that “a child who sleeps will grow.” Good sleeping will secrete growth hormones well and develop children’s bones thicker and bigger.

Deep sleep is the key to growth hormone secretion and bone health

Sleep occurs because the brain, being active during the day, gets tired and rests. Seeing, speaking, thinking, and moving your limbs are all controlled by your brain. The brain, which operates at total capacity during the day, consumes energy the more it is used and needs sleep to rest. Sleeping helps your brain recover from fatigue, allowing you to work harder the next day.

On the other hand, there is a phenomenon in which people naturally become sleepy at night, even when they are not so tired. The reason is that your body clock tells you it is time to sleep because it is night. In our body, two types of autonomic nerves, the sympathetic nerve and the parasympathetic nerve regulate various body functions. The sympathetic nervous system works during the day to increase body temperature, pulse, blood pressure, etc., making it easier to be active. At night, the parasympathetic nervous system lowers these to relax and rest the body. The body clock regulates such body rhythms. When you wake up in the morning, you will reset your body clock to occur the next sleepiness 14 to 16 hours later.

During sleep, deep sleep (non-REM sleep) for resting the brain and light sleep (REM sleep) to rest your muscles alternate. In good sleep, non-REM sleep, which is deep sleep, accounts for 70 to 80% and appears in the first half of sleep. Your body will secrete a large amount of growth hormone at this time. Thus it is crucial to take a good deep sleep for bone health.

Natural and safe supplements will support your bone health additionally.

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.)

 

 

 

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 addition, exercise also strengthens muscles and balance and prevents falls and fractures. A moderate exercise habit is essential to prevent osteoporosis.

Start from walking

When people who don’t exercise regularly or older people suddenly start vigorous exercise, there is a risk of injury or accidents. Moderate exercise is an effective way to prevent osteoporosis and maintain good health. Never overdo it.
Walking is a simple and safe exercise. Aim to walk 1,000 more steps a day than you do now. Exercise for your bone health is easy by starting from such a light one. 

Can you get exercise from doing housework for your bone health?

Exercise habits are the habits of moving your body. You can expect great results from your daily housework. Cleaning, washing clothes, putting up and taking down bedding, shopping, etc., are excellent exercises. They put a moderate load on your bones. If you can strengthen your bones by doing daily housework, you can kill two birds with one stone.

Natural and safe supplements will support your bone health additionally.

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.)

 

Here comes the sun, Vitamin D!

An essential nutrient to maintain healthy bones

We can’t produce most of the so-called “vitamins” such as vitamins A and C in our bodies. So we must take them from external sources such as meals.
We take vitamin D from foods, too. For example, from fish, egg yolks, and mushrooms such as dried shiitake and cloud ear mushrooms.
However, we can also produce it in our bodies when exposed to sunlight. Therefore, vitamin D is also known as the “sunshine vitamin.” Here comes the sun, Vitamin D!
The intaken and produced Vitamin D is metabolized in the liver and kidneys and converted to the active form of vitamin D, which exerts its effects.

Health benefits

Its effect is calcium metabolism and action on bone. Active vitamin D helps absorb calcium, which is a material for bones, and when calcium intake is insufficient, it works to reabsorb calcium from urine. It also regulates calcium deposition in bones and promotes bone formation. Calcium comes first when we think of nutrients essential for bone health. But calcium is used efficiently with the help of vitamin D.
In recent years, there has been growing interest in other benefits, such as preventing flu by increasing immunity, preventing falls, strengthening muscles, and preventing cancer and allergic diseases like hay fever.

You need sunbathing

Vitamin D is produced by the body when exposed to sunlight
Subcutaneous fat under our skin contains a type of cholesterol, which is the source of vitamin D. When this cholesterol is exposed to UV light, a chemical reaction occurs to produce vitamin D.
Prolonged vitamin D deficiency can lead to rickets (osteomalacia in adults). It’s a condition in which the bones become soft due to a lack of calcium, which constitutes the bones. We used to think of it as a disease in the past, but rickets has become a problem in recent years due to malnutrition and lack of sun exposure in some infants.
The negative aspects of ultraviolet rays, such as skin troubles like spots, wrinkles, and skin cancer, are often emphasized too much, but sunbathing is essential to maintain strong bones.

Let’s take sunbathing and increase your vitamin D

Like calcium, vitamin D is a nutrient that tends to be deficient. Especially in the elderly, the ability to create and activate vitamin D in the skin tends to decline. Changes in her lifestyle, such as eating less food, going out less often, and getting less exposure to the sun, can also make her vitamin D deficient.
Also, even if you are young, people who always wear sunscreen, hats, parasols, etc., should take precautions against UV rays. The amount of vitamin D produced in the skin through exposure to sunlight is greater than the amount obtained through food intake. So, a lifestyle that avoids exposure to ultraviolet rays to the extreme can lead to vitamin D deficiency.

To supplement vitamin D, try to spend about 1 hour in winter and 30 minutes in the shade of a tree in summer. When you sunbathe, your brain will secrete a substance called “serotonin.” It will provide you stress relief, concentration improvement, and brighter feeling. Stay active in the sun to keep your bones healthy.
Here comes the sun, Vitamin D!!

You can also take vitamin D through supplements.

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

 

Phosphoric acid and bone health

Phosphorus is vital for your health

Phosphoric acid and bone health have a close link. Phosphorus is an element that plays a vital role in the body. Phosphorus exists as kinds of phosphate, which is phosphoric acid salt.
Almost all phosphorus in the body combines with oxygen to form phosphate. Phosphorus is one of the body’s electrolytes, a mineral that becomes charged when dissolved in fluids such as blood, but most phosphorus in the body is uncharged.

Phosphoric acid and bone health

Bones contain about 85% of the phosphorus in the body. The rest are mainly inside the cell and are involved in energy production. Phosphorus is an essential substance for the formation of bones and teeth. It is also a building block of several vital substances, such as the substances cells use to make energy, cell membranes, and DNA (deoxyribonucleic acid).

Foods to contain phosphorous

Phosphorus is obtained from food and excreted in the urine and sometimes in the stool. How much is excreted in the stool depends on how much you absorb from foods. In this talk about the phosphoric acid and bone health, you will like to know what food contains it richly. They are milk, egg yolks, chocolate, and soft drinks.

Hypophosphatemia

A condition in which the concentration of phosphorus in the blood is deficient.
Phosphorus is one of the body’s electrolytes, a mineral that becomes charged when dissolved in fluids such as blood while most phosphorus in the body is uncharged.

Hypophosphatemia may be acute or chronic.

acute hypophosphatemia

In acute hypophosphatemia, the phosphorus level in the blood suddenly drops to dangerous levels. Acute hypophosphatemia can develop in people who are recovering from conditions such as

Severe undernutrition (such as starvation)
diabetic ketoacidosis
severe alcoholism
severe burns
A sudden drop in phosphorus levels can lead to arrhythmias and death.

chronic hypophosphatemia

In chronic hypophosphatemia, her phosphorus levels in the blood decrease over time. Chronic hypophosphatemia usually results from excessive phosphate excretion. Causes include:

hyperparathyroidism
chronic diarrhea
Long-term use of diuretics
Long-term use of large doses of aluminum antacids
Use of high doses of theophylline (used to treat asthma)

Take Phosphorous from Juveriente® Bone Strength Complex!

You can also take care of phosphoric acid and bone health through supplements.  Juveriente’s Bone Strength Complex will provide you phosphorous in shape of Tricalcium Phosphate among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)

Vitamin K benefits for bones

Vitamin K tends to short for your bone formulation

In recent years, vitamin K benefits for bones have become apparent.  However, since it is first used in your liver and then acts on the bones, it tends to be deficient for bone building. A lack of vitamin K worsens the risk of fractures and osteoporosis. Among vitamin K, an increasing number of papers indicate that vitamin K2 may be more effective than vitamin K1. Vitamin K1 is found in green vegetables, and vitamin K2 is found in fermented foods such as natto. Paying attention to your diet and avoiding fractures and osteoporosis are the keys to a long and quality life.

The general properties of Vitamin K

Let’s take a look at the more general properties of vitamin K. This is a fat-soluble vitamin that helps blood clot. You will find vitamin K1 (phylloquinone) richly in green leafy vegetables, seaweed, green tea, vegetable oil, etc. Intestinal bacteria in your body will synthesize vitamin K2 (menaquinone)
In regard with the Vitamin K benefits for bones, it activates osteocalcin (a calcium-binding protein) present in bones, promoting the deposition of calcium into bones and preventing outflow. It is also used in the treatment of osteoporosis as it encourages collagen production and improves bone quality.

Remarks in intaking

Vitamin K is fat-soluble and resistant to heat, so cooking with oil, such as frying, is recommended. The fact that many fermented foods like natto and cheese contain rich vitamin K shows such thermal durability of vitamin K.
If you take warfarin (a medicine that prevents blood from forming blood clots), too much vitamin K in your blood may make it less effective. If you are taking such medication, you should consult your doctor and avoid foods that contain a lot of vitamin K, such as natto, broccoli, and spinach.

Foods Rich in Vitamin K

Green leaves and fermented foods contain rich Vitamin K.

Spinach, broccoli, mulukhiyah, natto, wakame seaweed, seaweed, cheese, etc.

Take Vitamin K from Juveriente® Bone Strength Complex!

You can also take vitamin K through supplements. Juveriente’s Bone Strength Complex will provide you vitamin K among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)

Vitamin D deficiency and bone density

Middle-aged and older women are more likely to develop osteoporosis due to a rapid bone density decline in female hormones. And even the younger generation tends to have less bone density buffer due to lifestyle changes. Here I like to talk about the vitamin D deficiency and bone density.

Bones not only support the body but are also closely related to the functions of internal organs, such as the flexibility of blood vessels, the ability to lower blood sugar, and the work of the kidneys. From the beauty viewpoint, the bones in the face decrease, and it causes “sagging and wrinkles” and affects the “appearance impression.” Keeping your bones healthy is good for your body and appearance.

Calcium has a strong image of nutrients that are good for bones, but I recommend (1) vitamin D, (2) calcium, and (3) vitamin K in that order. Vitamin D deficiency and bone density have a strong relation. Calcium cannot be absorbed sufficiently into the bones with low vitamin D.

What foods contain vitamin D? Rich in fish and mushrooms. Cloud ear mushrooms, maitake mushrooms, and sun-dried shiitake mushrooms contain it richly. However, eating fish is overwhelmingly efficient. You should eat one piece of fish a day. It also helps prevent arteriosclerosis.

Vitamin D strengthens the bones and the immune system, strengthening muscles and preventing falls. I continue to take vitamin D and live with an awareness of “bone activity” and “immunity enhancement.”

I often make steamed salmon and mushrooms in foil. Sprinkle some soy sauce and sake on the raw salmon, put your favorite mushrooms and butter on top, cover with foil, and steam in a walnut frying pan for about 15 minutes. Add ponzu sauce if you like. It’s so easy and helpful!

You can also take vitamin D through supplements. Juveriente’s Bone Strength Complex will provide you vitamin D among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)

 

Satsuma Mandarin Orange – Delicious Winter Tradition in Japan

Satsuma mandarin orange, the base of Juveriente® Bone Strength Complex

The key functional ingredient of Juveriente®’s Bone Strength Complex is a kind of carotenoid, β-Cryptoxanthin. It is added to the product in the shape of the extract powder of Japanese Satsuma mandarin orange.

Japanese mandarin orange, called “Mikan” in Japan, is one of the most popular fruits there. Just for your knowledge, we have picked up some explanation about this tasty fruit from the website of the Japanese agricultural association. (https://life.ja-group.jp/food/shun/detail?id=78)

Plenty of vitamin C essential for beautiful skin

It generally refers to “Wenshu mikan,” which has soft skin. You can peel it by hand. Born in Japan from Chinese citrus fruit, it is a fruit to represent the winter of Japan. Various varieties of “Satsuma Mandarin Orange” exist.

Their brand names are based on the places of production and cultivation method. It is available all year round and is grown in greenhouses from May to September. It is a treasure trove of vitamins necessary for recovering from fatigue, preventing and recovering from colds, and making beautiful skin.

Nutrition of mandarin orange (Wenzhou Mikan)

Rich in vitamin C. The pith and bags of mandarin oranges contain vitamin P, which they say strengthen capillaries. So please don’t throw them away and eat them together. β-Cryptoxanthin is the orange component of mandarin oranges. It is noted for its anti-cancer effect.

Green Satsuma Mandarin Orange

Do you know green Mikan? It is one of the popular Japanese mandarine oranges, the unripe fruits of Mikan. Its diameter is about 2 cm, harvested in the latter half of July.
Polyphenols, which strengthen blood vessels and exert anti-allergic effects, are in large amounts in the skin, bag, and pith. Unripe mandarin oranges are overwhelmingly more common among mandarin oranges.

Health Benefits Of Eating Fish

 

Japan is one of the countries where people eat a lot of fish. Tokyo fish market handles over 600 varieties of fish and other sea animals. Even common Japanese people recognize about 10 – 20 kinds of edible fish varieties for their tables. It is one of the major secrets to support their famous healthy lives. We introduce you the health benefits of eating fish.

Fish has good protein as well as meat

“Many people think meat has more protein than fish, but this is wrong. It’s about the same.” Both meat and fish contain about 20% protein on average, but the amount used in the body is higher in fish than in meat. In addition, fish contains more easily digestible protein, so even babies to elders can eat it without difficulty.

Calcium in fish as good as in milk

Milk is famous as a calcium supplement, but small fish, such as dried sardines, are even richer. In addition, by eating whole fish, vitamin D (contained in the internal organs), which improves calcium absorption, can be replenished simultaneously.　(Dried small fish is a popular food in Japan. You can find it in the USA as dried fish and almonds.

Seaweed, shellfish, octopus, and squid are full of taurine

One of the known health benefits of eating fish is taurine.

Nori (Japanese dried seaweed sheet) contains a lot of taurines. In the case of fish, it is held more in blueback meat than in standard fish meat. Shellfish, octopus, and squid are also excellent sources of taurine.
The primary function of taurine is
(1) Maintain normal blood pressure and prevent thrombosis and myocardial infarction.
2) Reduces bad cholesterol (LDL) in the blood and increases good cholesterol (HDL).
(3) Reduce neutral fat in the blood.
(4) Prevents deterioration of eyesight.
(5) Promotes brain development in newborns.

EPA’s job is to clean your body

The well-known benefits of eating fish are EPA and DHA. There are a lot of supplements for them, but needless to say, it is better to take them through natural foods like fish.
EPA (eicosapentaenoic acid), a highly unsaturated fatty acid that works wonderfully, is attracting attention. It is a nutrient found only in seafood and works to prevent adult diseases such as cerebral thrombosis and myocardial infarction.

Nutrients that purify the blood and create brain cells

DHA (docosahexaenoic acid) works to prevent blood clots from forming and to reduce bad cholesterol (LDL). DHA activates brain cells and also works to improve brain rotation, so they say eating fish makes you smarter. It is also said to be effective in treating dementia in the elderly.

Benefits of Eating Seaweed

Many skin problems, such as sunburn and dryness due to ultraviolet rays, and acne due to excessive secretion of sebum, tend to occur in summer. In such a case, I would like to take care of my daily diet, eat a lot of foods that are good for the skin, and take care of my skin from the inside. We will see the benefits of eating seaweed here.

Low-calorie and skin-friendly “seaweed.”

When it comes to foods that are good for the skin, many people think of citrus fruits rich in vitamin C. Still, seaweed, which Japanese people eat casually daily, is also a food that improves the skin’s condition. Seaweed is low in calories, so even people on a diet can safely eat it. In addition, you can expect a beautiful skin effect. It is just what we want to take into our daily diet.

What are “alginic acid” and “fucoidan” contained in seaweed?

As other benefits of eating seaweed, it contains ingredients such as vitamins and minerals that help maintain skin health.
In addition, attention is also increasing to ingredients such as “alginic acid,” which has the effect of lowering blood pressure, and “fucoidan,” which activates natural killer cells (NK cells).

Alginic acid is a natural dietary fiber, a component of the stickiness peculiar to seaweed. Alginic acid is good at moisturizing the skin, and people say that it leads to trouble-free skin by protecting it from dryness and the skin from friction.
In addition, you can expect alginic acid to bind with salt (sodium) in the body and excrete it outside the body. You can also expect it to slow the absorption of sugar. It supports people concerned about lifestyle-related diseases.

Fucoidan has an antioxidant effect and is said to prevent oxidation of the body and prevent aging of the skin.

(Find seaweed recipes here!)

How to make exercise a habit?

Exercise is one of the keys to a healthy life for all ages. 

Here are three easy how to keep up doing some exercise. 

 

Add 10 minutes of a simple action.

How to make exercise a habit? Don’t think too complicated.

Let’s incorporate moving the body for “10 minutes” naturally during breaks between work and spending time at home. Start from where you can!

1. Walk, bike, or use public transportation to commute.

2. Take a walk during breaks at work or house works.

3. Perform a YouTube workout program.  (The linked video is just an example.)

4. Intentionally add exercise or increase moves in house works.

Just increase “moves” in your life.

When you be seated all day long for your job or any other reason, you may think it’s impossible to do exercise. 

If you are busy with work and can’t find time to exercise, let’s focus on “moving your body anyway.” 

Intentionally avoid sitting for a long time, stand up once every 30 minutes, stretch your body, stand up and walk to get something, and be conscious of moving.

Walking

Walking will be one of the good options when you think about how to make exercise a habit. It’s not hard to start and gives you a lot of benefits.

Fat reduction will eliminate fat, and improving metabolism will improve blood lipids, blood sugar levels, and blood pressure. It also has the effect of maintaining and enhancing cardiopulmonary function. Moderate intensity of workouts (Fast walking with solid kicks and long strides that make you sweat a little, something breathtaking enough to hold a conversation, etc.) is optimal to improve life expectancy. 

Recent studies have reported the relationship between the number of steps taken per day and the number of diseases and conditions it may prevent. Eight thousand steps, including 20 minutes of moderate-intensity walking, is the appropriate amount of physical activity.

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