Looking to start your day off on a youthful note? Breakfast is the perfect opportunity to nourish your body with anti-aging ingredients. It will keep you feeling and looking your best.
In this article, we’ll explore 10 delicious and nutritious breakfast ideas that prioritize skin health, energy levels, and overall well-being.
By incorporating these anti-aging foods into your morning routine, you can kickstart your day with a boost of vitality and radiance. Let’s make breakfast a time for nourishment, rejuvenation, and anti-aging benefits!
3 Major Approaches of Anti Aging Breakfast
When it comes to creating an anti-aging breakfast, there are three major approaches that are commonly followed to achieve optimal results.
Happy woman stretching in bed after waking up.
Incorporate Antioxidant-Rich Foods
Incorporate antioxidant-rich foods such as berries, green tea, and nuts into your breakfast to help protect against free radical damage and promote skin health.
Opt for high-protein options
Opt for high-protein options like eggs, Greek yogurt, or tofu to support muscle maintenance and prevent loss of collagen, which can contribute to aging.
Include omega-3 fatty acids sources
Include omega-3 fatty acid sources in your breakfast, such as salmon, mackerel, chia seeds, and flaxseeds. This will help reduce inflammation and maintain skin elasticity for a youthful appearance. By focusing on nutrient-dense, anti-inflammatory foods in your morning meal, you can support overall health and slow down the aging process.
10 Breakfast Options To Kickstart Your Anti-Aging Journey
Now, we introduce you 10 anti-aging breakfast options in in line with the above 3 approaches.
3 Anti-Aging Breakfast Ideas with Antioxidant-Rich Foods
1. Berry-licious Smoothie Bowl: Start your day with a refreshing smoothie bowl packed with antioxidant-rich berries like blueberries, strawberries, and raspberries. Blend the berries with some spinach, Greek yogurt, and a splash of almond milk for a nutrient-dense and delicious breakfast option.
2. Avocado Toast with Pomegranate Seeds: Upgrade your classic avocado toast by topping it with a sprinkle of pomegranate seeds. Avocados are rich in antioxidants and healthy fats, while pomegranate seeds add a burst of sweetness and additional antioxidants. Enjoy this savory and sweet combination on whole grain toast for a satisfying morning meal.
3. Chia Seed Pudding with Mixed Berries: Make a simple chia seed pudding by combining chia seeds with almond milk and a touch of honey. Let the mixture sit in the fridge overnight to thicken. In the morning, top the pudding with a mix of antioxidant-rich berries like blackberries, strawberries, and cherries. This nutrient-packed pudding is a great way to kickstart your day with a boost of antioxidants.
Healthy breakfast or morning with chia seeds vanilla pudding raspberry and blueberry berries on table background, vegetarian food, diet and health concept. Chia pudding with raspberry and blueberry.
3 High-Protein Options for Breakfast
1. Scrambled eggs with vegetables: Whip up some scrambled eggs and add in some diced bell peppers, spinach, and tomatoes for added protein and nutrients.
2. Greek yogurt with nuts and seeds: Enjoy a creamy bowl of Greek yogurt topped with a sprinkle of walnuts, almonds, and chia seeds for a protein-packed breakfast.
3. Protein smoothie: Blend together your favorite protein powder, almond milk, frozen berries, and a handful of spinach for a quick and easy high-protein breakfast option.
3 Anti-Aging Breakfast Ideas to Include Omega-3 Fatty Acids Sources
1. Smoked Salmon Avocado Toast: Spread mashed avocado on whole-grain toast and top it with smoked salmon. You can start your day with a delicious and nutritious breakfast. This dish is not only rich in omega-3 fatty acids from the salmon. It also provides a good dose of healthy fats from the avocado.
2. Chia Seed Pudding: Whip up a simple chia seed pudding by mixing chia seeds with almond milk and a dash of maple syrup. Let it sit in the refrigerator overnight to thicken. In the next morning, top it with mixed berries and a sprinkle of flaxseeds. Chia seeds are a great plant-based source of omega-3 fatty acids.
3. Greek Yogurt Parfait: Layer Greek yogurt with a handful of walnuts, a drizzle of honey, and fresh fruits like blueberries and raspberries. It creates a tasty and nutritious breakfast parfait. Walnuts are known for their high omega-3 content. You can start your day with a healthy dose of these essential fatty acids.
A Perfect Anti-Aging Breakfast Idea
A perfect breakfast idea that incorporates all of these essential nutrients is a bowl of Greek yogurt topped with mixed berries, chia seeds, and walnuts. Greek yogurt is high in protein, chia seeds are packed with antioxidants, and walnuts are a great source of Omega 3 fatty acids. This nutritious and delicious breakfast will provide you with a balanced mix of nutrients to start your day off right.
Of course, this is only one idea. You can enjoy trying various new ideas with the hints we have discussed here and many others.
Summery
Breakfast is the most important meal of the day, and by making smart choices, you can also incorporate anti-aging benefits into your morning routine. By choosing nutrient-dense foods for your breakfast, you can support your overall health and promote anti-aging benefits.
Start trying now and enjoy!
A Natural Supplement from a Japanese Breakfast Staple
Miso Soup, a fermented soy paste soup, is a staple of Japanese breakfast. Recent studies have found various secrets of Miso that make Japanese people among the healthiest in the world.
However, it is not easy to incorporate food from a different dietary culture into your daily diet. Then, a supplement may be the solution.
Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief and anti-aging since its launching in 2016.
Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It’s safe as it only heals the natural synthesis function. The hormone boost doesn’t provide the only relief from menopausal symptoms. But, it also supports various aging and hormonal imbalance issues and including insomnia.
Here are some of the real product reviews in our Amazon shop.
“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”
The only supplement to contain fermented soy isoflavone beside Japan.
Bone density, also known as bone mineral density, is a measure of the amount of minerals, such as calcium, in your bones. This measure can help assess your risk of developing osteoporosis and fractures.
Generally, peak bone density is reached by the age of 30, after which it begins to slowly decline. Men tend to have a higher bone density than women, reducing their risk of osteoporosis.
However, men are not immune to this condition and their risk increases with age, particularly after age 50. Certain factors like alcohol consumption, smoking, and lack of physical activity may also negatively impact bone density. It’s important for men to maintain a healthy lifestyle with appropriate nutrition and regular weight-bearing exercises like walking, jogging, or lifting weights to help preserve their bone density.
Regular screenings may also be beneficial, especially for those with risk factors like a family history of osteoporosis.
Risks and Effects of Low Bone Density in Men
Understanding Osteoporosis in Men
Osteoporosis, often associated with women, also affects men and is linked with reduced bone density, which is essential for men’s health. This degenerative disease makes bones more brittle, increasing the likelihood of fractures. In men, the decline in bone density begins later in life and progresses more slowly than in women.
However, since men typically have a larger skeleton, they have a lower incidence of osteoporotic fractures. Risk factors include aging, low body weight, use of corticosteroids, excessive alcohol intake, smoking, and low testosterone levels.
Preventive measures such as a balanced diet rich in calcium and vitamin D, regular weight-bearing exercise, and avoidance of tobacco and alcohol can help maintain bone health in men.
How to Increase Bone Density for Optimal Men’s Health
Diet and Nutrition for Bone Health
Optimal bone density is essential part of men’s health. Diet and nutrition play a vital role in improving bone health. Firstly, include calcium-rich foods in your diet like milk, cheese, and yogurt. Calcium is vital for bone strength.
Secondly, Vitamin D assists in calcium absorption, found in salmon, cheese, and eggs. Sunlight exposure provides Vitamin-D, so it’s good to get some sunlight.
Thirdly, increase protein intake through meat, poultry, and fish. Protein builds strong bones. Lastly, consume vegetables- they’re packed with vitamins and minerals essential for bone health. Regular exercise also contributes greatly.
The Role of Weight-Bearing Exercises
Weight-bearing exercises play a crucial role in maintaining and improving bone density in men’s health. These exercises are any activity that makes your body work against gravity while staying upright.
Examples include weightlifting, jogging, tennis, and even brisk walking. These activities pressurize the bone, stimulating cells known as osteoblasts to increase bone mass, leading to stronger, denser bones. This is especially important as men age when the risk of osteoporosis and fractures can increase.
Consistent weight-bearing exercises can also enhance joint flexibility and balance, reduce the chances of falls, and contribute to overall body strength and fitness.
Current Research in Bone Density and Men’s Health
Recent research has emphasized the significant link between bone density and men’s health. Current studies are investigating the potential role of testosterone in men’s bone health. It has been observed that testosterone levels are directly related to bone formation and density.
Additionally, researchers are exploring treatments such as bisphosphonates and parathyroid hormone therapy as potential options for men with low bone density. Weight-bearing exercises are being recommended as preventative measures due to their proven effectiveness in enhancing bone strength as we have discussed above.
Further research is required, though, to customize treatments and prevention strategies for men’s specific needs.
New Developments in Bone Health Treatments
Take the essence of Satsuma mandarin orange with a natural supplement
A cohort study in Japan reports that blood concentration of Beta cryptoxanthin, which is richly contained in Satsuma mandarin orange, shows a strong correlation. But, it is rather indigenous to Japan and China, and hard to take for people in other regions. Juveriente®’s natural bone supplement, “Bone Strength Complex” brings you its essence to you as a natural supplement.Since its launching in 2016, it has gathered positive feedbacks as the following.
“I have been taking Juveriente Bone Strength Complex for two years. I was waiting for my bone density test this year to write a review. My bone density test results improved. I was diagnosed with Osteoporosis two years ago. The prescription medications for Osteoporosis have too many side affects and I was looking for a good alternative. I am proud to report this product works and has no side affects. The gel capsules are easy to swallow.” (Nov. 17th 2022, a product review for our Amazon shop)
The main functional ingredient is simply an extract of a Japanese popular citrus fruit. Needless to say, it is better to try a natural food before jumping to strong medicines. Please learn details in our product page.
The connection between alcohol and aging is a topic of interest for many, as people are curious to know if alcohol consumption might lead to accelerated aging. Scientific studies have shown that excessive alcohol consumption can contribute to premature aging, while moderate alcohol consumption may have some health benefits.
Alcohol can affect aging in various ways, including causing damage to DNA, inflammation, and oxidative stress, which can ultimately lead to signs of aging such as wrinkles, reduced skin elasticity, and age-related diseases. In addition, heavy alcohol use can negatively impact organs like liver, heart, and brain, resulting in decreased function over time.
However, it is important to note that moderate alcohol consumption, particularly red wine, has been associated with certain health benefits such as improved heart health, due to its antioxidant content. Thus, it is essential to consume alcohol responsibly and in moderation to minimize potential negative effects on aging.
How Alcohol Accelerates Aging Process?
Alcohol can accelerate the aging process in several ways, mainly due to the stress it puts on various body systems and the production of harmful substances. Firstly, excessive alcohol consumption can cause dehydration, which negatively affects skin elasticity, making it more prone to wrinkles and sagging. Secondly, alcohol is known to cause oxidative stress, generating harmful free radicals that damage cells, tissues, and organs – including skin – and contribute to the aging process.
Additionally, alcohol can impair the liver’s ability to remove toxins from the body, leading to a buildup of harmful substances and further exacerbating oxidative stress. Furthermore, heavy drinking can also disrupt sleep patterns and interfere with the production of human growth hormone (HGH), which is essential for repair, regeneration, and overall cellular health.
How Alcohol Affects Your Skin?
Let’s take a close look at how alcohol affects your skin.
Alcohol consumption can have several negative effects on your skin and may cause you to appear older than you actually are. It can lead to dehydration, which makes your skin dry, dull, and more prone to wrinkles. Alcohol is also known to cause inflammation, resulting in redness, puffiness, and potential breakouts. It may also damage your collagen production, a key component in maintaining skin elasticity, contributing to sagging skin and the formation of fine lines. Furthermore, alcohol can dilate blood vessels, causing visible spider veins, and negatively affect nutrient absorption, which can lead to a lack of essential vitamins and minerals needed for healthy skin.
Common Signs of Aging Due to Alcohol Consumption
Alcohol consumption can indeed lead to premature aging as it affects various aspects of our physical and mental well-being. Common signs of aging due to alcohol consumption include:
1. Dehydration: Alcohol is a diuretic, which causes dehydration. This can lead to dry, wrinkled, and sallow-looking skin.
2. Nutrient depletion: Alcohol hampers the absorption of essential vitamins and minerals causing nutritional deficiencies that contribute to aging.
3. Liver damage: Excessive alcohol intake can cause liver damage, which in turn affects our body’s ability to detoxify and metabolize nutrients properly.
4. Cognitive decline: Long-term alcohol consumption can result in cognitive impairments and memory loss, accelerating the aging process.
5. Weight gain: Alcohol contributes to weight gain by increasing caloric intake and decreasing metabolism.
Alcohol and Aging: The Cellular Level
Oxidative Stress and Aging from Alcohol
Alcohol consumption can contribute to accelerated aging due to the increased oxidative stress it causes on the cellular level. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants. Free radicals are toxic molecules that can damage the cells in our body, leading to various health problems and aging.
When alcohol is consumed, it generates free radicals, which can lead to oxidative stress. Over time, this damage accumulates, resulting in the breakdown of proteins, lipids, and DNA within cells, contributing to premature aging and age-related diseases. In addition to oxidative stress, alcohol can also contribute to inflammation, alter hormone levels, and impair cellular repair mechanisms, all of which are associated with the aging process.
Therefore, excessive alcohol intake can indeed make you age quicker, not just visibly on the skin but also internally on the cellular level.
The Impact of Alcohol on the Cardiovascular System
Alcohol can have both positive and negative impacts on the cardiovascular system. Moderate alcohol consumption, particularly red wine, has been associated with a reduced risk of heart disease due to its high antioxidant content. However, excessive alcohol intake can lead to an increased risk of cardiovascular problems, such as high blood pressure, stroke, and heart failure.
In terms of aging, excessive alcohol consumption can contribute to premature aging, as it can cause oxidative stress and inflammation, which can damage cells and tissues throughout the body, including the cardiovascular system. This damage can negatively affect the heart’s function and increase the risk of cardiovascular diseases.
Overall, while moderate alcohol consumption may provide some health benefits, excessive alcohol intake can have detrimental effects on the cardiovascular system and contribute to premature aging.
Alcohol can indeed contribute to premature aging by causing hormonal imbalances. It primarily affects hormones linked to aging, such as growth hormone (GH), insulin-like growth factor 1 (IGF-1), cortisol, and melatonin.
GH and IGF-1 play essential roles in tissue growth, repair, and regeneration. Chronic alcohol consumption impairs GH secretion and reduces IGF-1 levels, leading to decreased muscle mass, frailty, and slower healing.
Cortisol, a stress hormone, is elevated with excessive alcohol intake. Its long-term elevation can lead to immune system suppression, increased inflammation, and accelerated aging.
Melatonin is crucial for regulating sleep-wake cycles, and its disruption by alcohol can cause sleep disturbances and contribute to premature aging.
In summary, alcohol affects hormones linked to aging by disturbing the balance and coordination between them. This hormonal disruption can lead to an acceleration of the aging process, making one appear and feel older than they actually are.
Can Reducing Alcohol Intake Reverse Aging?
Reducing alcohol intake can potentially slow down some aging-related processes, but it cannot reverse aging altogether.
By moderately consuming or avoiding alcohol, you can minimize its negative effects on your body and maintain a healthier lifestyle. This may lead to improved skin appearance and overall well-being.
However, it is essential to note that aging is a natural process that cannot be reversed. Engaging in a balanced diet, regular exercise, and adequate sleep would also contribute to healthier aging.
Tips for Healthier Drinking and Skin
To maintain healthier drinking habits and promote better skin, follow these tips:
1. Moderate consumption: Limit your alcohol intake to one drink per day for women and two for men, as per recommended guidelines.
2. Stay hydrated: Alcohol dehydrates the body, which can lead to dry, dull skin. Drink plenty of water while consuming alcohol to counteract dehydration.
3. Choose wisely: Opt for beverages with lower alcohol content, such as wine or light beer, to reduce potential skin damage.
4. Sip slowly: Enjoy your drink slowly, allowing your body more time to metabolize the alcohol.
5. Nourish your skin: Consume a balanced diet rich in antioxidants, vitamins, and minerals, which can help keep your skin looking its best.
Summery
Alcohol can make you age quicker. Drinking in moderation may help reduce the negative effects, but excessive alcohol consumption should be avoided for maintaining a healthier and more youthful appearance.
Take care of the issues discussed here and enjoy your drinking moderately!
Balance Your Hormone with a Natural Supplement
Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016.
Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It helps the precursor, DHEA. Rebalancing the precursor will eventually recover your hormones in line with your natural balance. It will help you refresh your various functions for your beauty and help your anti-aging in various issues.
Here are some of the real product reviews in our Amazon shop.
“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”
The only supplement to contain fermented soy isoflavone beside Japan.
Locomotive Syndrome is a condition that impairs an individual’s mobility due to the degeneration of their locomotive system, primarily affecting bones, joints, and muscles. Typically seen in older adults, this syndrome can lead to decreased independence and quality of life. Symptoms include pain, reduced range of motion, and difficulty with daily activities.
Prevention and management of Locomotive Syndrome is key, with a focus on maintaining physical activity, muscle strength, and bone health.
Understanding Locomotive Syndrome is crucial. It refers to a condition that affects our mobility and independence, especially in the aging population. This syndrome involves the deterioration of our locomotive organs, such as bones, joints, and muscles, which hinders our ability to move and perform daily tasks.
By gaining a better comprehension of the risk factors, symptoms, and preventive measures, we can work towards maintaining good health, functionality, and an overall better quality of life for ourselves and our loved ones.
Causes of Locomotive Syndrome
The leading causes of locomotive syndrome are as the following. While understanding each factor, it’s also essential to know that this condition is complex and multifaceted, with various causes and risk factors interplaying.
Age-Related Factors
Age-related factors play a significant role in the development of locomotive syndrome, a condition characterized by decreased mobility and increased risk of requiring nursing care due to musculoskeletal problems.
As individuals age, they experience natural changes in the bones, muscles, and joints, which can contribute to locomotive syndrome. These changes include the loss of bone density, decline in muscle mass and strength, and wear and tear on joints. The wear and tear may result in joint inflammation and pain, which affect an individual’s ability to move, causing reduced mobility.
Furthermore, age-related decline in balance and coordination can increase the risk of falls, thus exacerbating the symptoms of locomotive syndrome. It is crucial to maintain an active lifestyle and engage in regular exercise, which can help prevent or delay the onset of this condition in older adults.
Inactivity and Lifestyle Choices
Some primary causes of locomotive syndrome are inactivity and poor lifestyle choices.
A sedentary lifestyle with limited physical activity can lead to weak muscles, joint stiffness, and imbalance within the body. It increases the risk of developing locomotive syndrome. Regular exercise is crucial for maintaining muscle strength and flexibility. It promotes optimal joint function, and prevents the deterioration of the musculoskeletal system.
Lifestyle choices like poor nutrition, obesity, smoking, and excessive alcohol consumption also contribute to the onset of locomotive syndrome. A well-balanced diet rich in essential nutrients is vital for maintaining bone health and overall physical wellness.
Obesity puts additional stress on joints and muscles, while smoking and excessive alcohol intake are known to negatively impact bone health and the body’s ability to repair damaged tissues.
This syndrome can significantly impact an individual’s quality of life and increase the risk of falls, fractures, and overall physical decline.
Before we dive into the various symptoms associated with Locomotive Syndrome, it is essential to recognize the importance of early detection and intervention to manage the condition effectively.
In the following section, we will explore the different signs and symptoms linked to Locomotive Syndrome, helping you better understand and identify possible concerns.
Impaired Mobility and Pain
The key symptoms of this condition include impaired mobility and pain. Patients with LS often experience joint pain, stiffness, and inflammation in various parts of their body, such as their knees, hips, and lower back. This discomfort can lead to difficulty in performing daily activities like walking, climbing stairs, and even standing for extended periods.
Muscle weakness and imbalances may also contribute to the development of locomotive syndrome. Reduced muscle strength can result in poor posture, compromised balance, and increased risk of falls or injuries.
Additionally, pain and discomfort in the affected areas may cause individuals to unconsciously alter their walking patterns or posture, potentially leading to further complications and mobility restrictions.
Decreased Functionality and Quality of Life
In more advanced stages, individuals may experience limitations in performing daily activities, such as dressing or bathing, and may require the use of assistive devices for mobility.
Additionally, the chronic nature of locomotive syndrome can result in mental health issues like anxiety and depression, further impacting quality of life. Early diagnosis and intervention are crucial to prevent progression and maintain independence.
Diagnosis of Locomotive Syndrome
Clinical Assessments and Tests
Diagnosing LS involves a combination of clinical assessments and tests to evaluate the patient’s overall function and identify any underlying issues.
Clinical assessments typically involve a thorough patient history, physical examination, and functional assessments. During the patient history, the clinician will inquire about any musculoskeletal pain, joint stiffness, and limitations in daily activities. The physical examination focuses on evaluating the range of motion, strength, and stability of the joints and muscles.
Functional assessments for LS may include tests such as the 25-Question Geriatric Locomotive Function Scale (GLFS-25), the Timed Up and Go (TUG), and the 10-Meter Walking Test. These tests help evaluate the patient’s balance, walking speed, and overall functional performance.
Additionally, imaging techniques like X-rays, MRI, or CT scans may be used to identify any underlying structural issues affecting the musculoskeletal system. Blood tests can also be useful in detecting inflammation or other markers of disease.
Early diagnosis of LS is essential for implementing appropriate interventions to slow the progression of the condition, improve quality of life, and reduce the risk of disability.
Treatment and Prevention of Locomotive Syndrome
Exercise and Physical Therapy
Treatment and prevention of Locomotive Syndrome involve a combination of exercise and physical therapy to maintain and improve musculoskeletal function, balance, and mobility. Regular exercise, including aerobic, strength, and flexibility training, plays a crucial role in maintaining overall health and preventing the progression of Locomotive Syndrome. Walking, swimming, and cycling are examples of low-impact exercises that can be effective in managing musculoskeletal health.
Physical therapy is another essential element in the treatment and prevention of Locomotive Syndrome.
A physical therapist can design a personalized exercise and rehabilitation program that targets specific muscle groups affected by the syndrome. Strengthening exercises to improve muscle strength, stretching exercises to increase flexibility, and balance training to enhance stability can all be incorporated into the program.
Additionally, physical therapists can instruct patients in proper body mechanics and posture to reduce the risk of injury and slow down the progression of the syndrome.
Besides exercise therapy, or if you fall into more severe symptoms, you have options like medications and surgeries.
Medications like analgesics, nonsteroidal anti-inflammatory drugs (NSAIDs), and muscle relaxants can provide relief from pain and inflammation associated with Locomotive Syndrome. However, prolonged use of these medications should be monitored due to potential side effects.
Surgical options may be considered for those with severe Locomotive Syndrome or when conservative treatments have failed. These include joint replacement surgery, spinal fusion surgery, and other procedures to restore joint function and correct deformities.
Prevention measures, such as maintaining a healthy weight, staying physically active, and seeking early diagnosis and treatment, are key to reducing the risk of developing Locomotive Syndrome. Regular checkups with a healthcare professional are recommended to monitor for signs and symptoms and to receive appropriate intervention as needed.
Take the essence of Satsuma mandarin orange with a natural supplement
Another option is a natural supplement.
A cohort study in Japan reports that blood concentration of Beta cryptoxanthin, which is richly contained in Satsuma mandarin orange, shows a strong correlation. But, it is rather indigenous to Japan and China, and hard to take for people in other regions. Juveriente®’s natural bone supplement, “Bone Strength Complex” brings you its essence to you as a natural supplement.Since its launching in 2016, it has gathered positive feedbacks as the following.
“I have been taking Juveriente Bone Strength Complex for two years. I was waiting for my bone density test this year to write a review. My bone density test results improved. I was diagnosed with Osteoporosis two years ago. The prescription medications for Osteoporosis have too many side affects and I was looking for a good alternative. I am proud to report this product works and has no side affects. The gel capsules are easy to swallow.” (Nov. 17th 2022, a product review for our Amazon shop)
The main functional ingredient is simply an extract of a Japanese popular citrus fruit. Needless to say, it is better to try a natural food before jumping to strong medicines. Please learn details in our product page.
Fermented foods have been gaining popularity due to their numerous health benefits, particularly for gut health. Rich in probiotics, these foods help improve digestion, boost immunity, and aid in overall well-being.
In addition, fermented foods offer numerous anti-aging and beauty benefits due to their rich nutrient content and probiotic properties. By introducing healthy bacteria into the digestive system, fermented foods aid in better nutrient absorption. It leads to improved skin health and a youthful glow. They are loaded with vitamins, minerals, and antioxidants that combat oxidative stress. Then it protects your skin from damage and maintaining its elasticity.
Moreover, the probiotics found in fermented foods help in reducing inflammation, which is linked to skin conditions such as acne and eczema. Including these flavorful and nutritious foods in your diet can contribute to a radiant complexion and delay the signs of aging.
In this article, we will explore the top 20 fermented foods you can easily buy to incorporate into your diet. From kimchi to kefir, these options offer a delicious and diverse way to nourish your gut and promote a healthy lifestyle. So, let’s dive in and discover the best choices available for your health journey.
One of the most popular fermented foods you can buy is kimchi.
Kimchi is a traditional Korean dish made from fermented vegetables like cabbage and radish. It is often seasoned with garlic, ginger, and red pepper flakes, providing a tasty and spicy flavor. Rich in probiotics and essential nutrients such as fiber, vitamins A, B, and C, kimchi is an excellent choice for improving gut health.
Sauerkraut
Tangy German Fermented Cabbage
One of the top fermented foods you can buy is sauerkraut. Sauerkraut is made by fermenting cabbage, and it contains various strains of beneficial bacteria. It also provides a good source of dietary fiber, vitamins C and K, and minerals such as calcium, potassium, and phosphorus. To enjoy its full benefits, look for unpasteurized, raw sauerkraut, which contains live bacteria, as opposed to pasteurized versions that lose the active cultures during the pasteurization process. Incorporate sauerkraut into your diet by adding it to sandwiches, salads, or even as a side dish for an easy and delicious way to boost your gut health.
Kombucha
Fizzy, Probiotic Tea Drink
Kombucha is a fermented beverage made from sweetened tea and a specific culture of bacteria and yeast, known as a SCOBY (Symbiotic Culture Of Bacteria and Yeast). This effervescent drink has gained popularity in recent years for its potential health benefits, which are attributed to its probiotic content and organic acids. Kombucha is often consumed for its potential to improve digestion, boost the immune system, and provide beneficial antioxidants. It comes in various flavors as it can be infused with fruits, herbs, and spices during the fermentation process. You can find this unique fermented food at many grocery stores and health food shops, either in the refrigerated section or the natural products aisle.
Tempeh
Nutrient-Rich Fermented Soybean Cake
Nutrient-rich fermented soybean cake, commonly known as tempeh, is a traditional Indonesian food made by fermenting cooked soybeans with a specific type of mold, Rhizopus oligosporus. This process transforms the soybeans into a firm, cake-like consistency that is rich in nutrients, such as high-quality protein, vitamins, and minerals. Tempeh is also a fantastic source of probiotics, which promotes gut health and boosts the immune system.
Being a versatile ingredient, tempeh can be found in various dishes, such as stir-fries, salads, sandwiches, and even as a meat substitute in plant-based diets. Due to its numerous health benefits and popularity among vegetarians and vegans, tempeh is now widely available for purchase in grocery stores and health food shops. When looking for nutrient-rich fermented soybean cake, make sure to check the ingredients for any added preservatives or flavorings to ensure you get a healthy and natural product.
Pickles
Crunchy Fermented Cucumbers
Pickles, or crunchy fermented cucumbers, are a popular snack and side dish in many cuisines around the world. They are made by immersing cucumbers in a brine solution, allowing them to ferment and develop a tangy, sour flavor. Fermentation is a natural process that helps preserve food, enhances its nutritional value, and adds a unique taste profile. There are many types of pickles, including dill, sweet, bread and butter, and spicy varieties. Apart from enhancing your meals, pickles also provide various health benefits such as improved digestion and support for the immune system, thanks to the probiotics created during fermentation. Pickles can be easily found in grocery stores, specialty shops, or even made at home for a customizable taste experience!
Yogurt
Probiotic Dairy Staple
Yogurt is a popular fermented food and a probiotic dairy staple. It is produced by the fermentation of milk through the action of beneficial bacteria, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria convert lactose, the naturally occurring sugar in milk, into lactic acid, giving yogurt its characteristic tangy taste.
As a healthy fermented food, yogurt offers a range of benefits. It is an excellent source of protein, calcium, and vitamins, including B12 and riboflavin. Furthermore, the probiotic bacteria present in yogurt support gut health by maintaining a balance of good and bad bacteria in the digestive system. This can help improve digestion and boost the immune system.
Regular consumption of yogurt has also been associated with reduced risk of chronic diseases, such as heart disease, osteoporosis, and certain types of cancer. Additionally, yogurt is often suggested as a suitable option for those who are lactose intolerant, as the fermentation process reduces lactose content, making it easier to digest.
When shopping for yogurt as a healthy fermented food, look for varieties that contain live, active cultures and are free from added sugars and artificial ingredients. Some popular options include Greek yogurt, which is strained to remove excess whey and has a thicker, creamier texture, and Skyr, an Icelandic-style yogurt that is also high in protein. Remember to always check the labels for quality assurance.
Kefir
Fermented Milk Drink
Kefir is a fermented milk drink originating from the Caucasus region, made by adding kefir grains to cow, goat, or sheep milk. Kefir grains are a symbiotic culture of bacteria and yeasts that break down lactose and other compounds, leading to a tangy, slightly effervescent beverage. Rich in probiotics, kefir has various health benefits such as supporting digestion, enhancing the immune system, and promoting overall well-being. It is available in various flavors and can be found in supermarkets, natural food stores, or online. Its versatility allows it to be consumed on its own or used as a base for smoothies, salad dressings, and more, making it a popular choice among fermented foods.
Miso
Japanese Fermented Soybean Paste
Miso, a fermented food originating from Japan, is known for its numerous health benefits. Made from soybeans, koji (a specific mold fungus), and salt, it comes in various flavors and colors. Fermented foods like miso are rich in probiotics, which help support gut health by populating the intestines with beneficial bacteria. A healthy gut can improve digestion, boost immunity, and even enhance mental well-being.
Moreover, miso is an excellent source of vitamins, minerals, and bioactive compounds. It contains essential amino acids, B vitamins, and antioxidants that help neutralize free radicals and reduce inflammation. Additionally, miso is rich in isoflavones, which have been linked to a reduced risk of heart disease and certain types of cancer.
Another noteworthy fact is the high correlation between more miso soup consumption habit and less menopausal disorder experience, which was found through a cohort study by National Cancer Center Japan (NCCJ), a Japanese national institute.
Fermentation resolves the isoflavone’s connection with sugar and turn it absorbable for anybody, while most of it is discharged before enough digestion without the fermentation.
However, it’s essential to consume miso in moderation due to its high-sodium content. Incorporating miso into soups, dressings, or marinades can be a simple way to enjoy its health benefits while adding flavor to your meals.
It is a good idea to take the fermented isoflavone through a supplement.
Natto, a traditional Japanese food, is made from fermented soybeans and is known for its unique flavor, aroma, and sticky texture. Rich in nutrients such as protein, vitamins, and minerals, Natto is a popular choice among health-conscious individuals. In English, it is still called “Natto.”
This kind of fermented products offer a range of health benefits. They are improved digestion and better gut health, as they contain probiotics. (Probiotics are the beneficial bacteria that promote a healthy gut flora.)
To buy Natto and other fermented foods, try visiting your local health food store, Asian supermarket, or shop online at specialty retailers. Be sure to store them properly to maintain their freshness and quality. Some fermented foods require refrigeration.
Sourdough Bread
Delicious and Tangy Bread Loaf
Sourdough bread is a delicious and tangy bread loaf made from a fermented mixture of flour, water, and a natural leavening agent called wild yeast. The fermentation process results in the unique flavor and texture of this artisanal bread. Sourdough is a popular choice among fermented foods you can buy due to its potential health benefits and wonderful taste.
The making of sourdough relies on the slow fermentation of a mixture called a starter, which consists of flour and water that has been exposed to wild yeast and bacteria. This process allows the minerals, vitamins, and antioxidants in the dough to become more easily absorbed by our bodies. Some studies suggest that the slow fermentation process might be more friendly for people with gluten sensitivities.
When you’re shopping for sourdough bread, look for a true artisan loaf with a slightly sour, tangy taste and a lovely chewy texture. You can find authentic sourdough breads at specialty bakeries, farmers’ markets, and many grocery stores.
Kvass
Refreshing Fermented Slavic Beverage
Kvass is a traditional Eastern European fermented beverage commonly made from rye bread. It has a slightly sweet, tangy flavor and low alcohol content, making it a popular non-alcoholic option for those seeking the health benefits of fermented foods. Rich in probiotics and beneficial enzymes, Kvass supports digestion and overall gut health. You can find Kvass in speciality stores, farmers’ markets or online.
Lassi
Indian Yogurt-Based Drink
Lassi is a traditional Indian fermented drink made from yogurt, water, and various spices or fruits. It is known for its excellent health benefits and refreshing taste. Being a fermented food, lassi is rich in probiotics, which improve digestion and strengthen the immune system.
There are several types of lassi you can buy, including sweet lassi, which is flavored with sugar or fruits like mango, strawberry, or peach, and savory lassi, which is seasoned with spices like cumin, mint, or salt. You can find lassi at most Indian grocery stores, specialty food shops, or even mainstream supermarkets. In some places, it is also available as a ready-to-drink beverage in various flavors.
Additionally, you can find lassi mixes that you can easily prepare at home by simply adding water or milk. These mixes come in both sweet and savory varieties and make an excellent addition to your daily diet as a source of probiotics and calcium.
Ajvar
Balkan Fermented Vegetable Spread
Ajvar is a delicious, versatile spread made from red peppers, aubergines, garlic, and spices that originated in the Balkans. Though it is not fermented like some other popular condiments, it is a great addition to the world of flavorful foods you can buy.
Cheonggukjang
Korean Fermented Soybean Soup
Cheonggukjang is a traditional Korean fermented soybean product that offers numerous health benefits. It is made by fermenting boiled soybeans for a short period, which results in a pungent aroma and rich, savory taste. Cheonggukjang is known for its unique flavor profile, making it an excellent ingredient in various dishes such as soups, stews, and side dishes.
As a fermented food, Cheonggukjang is rich in probiotics, which are beneficial bacteria that support digestive health and strengthen the immune system. In addition, it contains essential nutrients such as protein, vitamins, and minerals that contribute to overall well-being.
If you are looking to buy Cheonggukjang, you can often find it at Korean grocery stores and online specialty shops. Some other popular fermented foods you can consider trying are kimchi, natto, miso, sauerkraut, and yogurt. Each of these fermented foods offers unique flavors and health benefits, making them a delicious and nutritious addition to your diet.
Cortido
Salvadoran Fermented Cabbage
Cortido is a traditional Salvadoran fermented dish made from cabbage, carrots, and spices. In English, it is often referred to as “Salvadoran fermented cabbage” or simply “Salvadoran sauerkraut.” It is similar to German sauerkraut and Korean kimchi but has a unique flavor profile due to the addition of local spices and ingredients. Like other fermented foods, cortido is rich in probiotics, which promote gut health and improve digestion. If you’re interested in trying this delicious and nutritious fermented food, you can often find cortido at authentic Salvadoran restaurants or purchase it from online retailers specializing in international groceries.
Beet Kvass
Fermented Beetroot Tonic
Beet Kvass is a traditional fermented beverage originating from Eastern Europe, particularly Russia and Ukraine. It is made from beets, salt, and water, which are left to ferment for a few days to several weeks. This natural fermentation process creates a healthy, probiotic-rich drink full of beneficial bacteria, enzymes, and nutrients. Beet Kvass is known to aid digestion, support liver function, and provide a natural energy boost. As a popular addition to the range of fermented foods you can purchase, it can be found in various health food stores or online shops.
Tofuyo
Okinawan Fermented Tofu
Tofuyo, a traditional Okinawan fermented tofu, is a unique and flavorful delicacy that originates from the Ryukyu Islands in Japan. Known for its potent aroma, rich taste, and numerous health benefits, tofuyo serves as an excellent addition to your culinary adventures and exploration of fermented foods.
Primarily made from soybeans, rice mold, and red koji mold, the process of making tofuyo involves three main stages: fermenting, aging, and preserving. The fermentation stage typically lasts several months, which results in the tofu’s signature taste and texture. Among the health benefits, tofuyo is an excellent source of protein, calcium, and probiotics, making it suitable for various dietary preferences.
To try this unique Okinawan specialty, you can find tofuyo in specialty food markets or through online retailers that offer international cuisine. Enjoy it as a small appetizer, side dish, or as part of a traditional Ryukyuan meal for a truly authentic dining experience. So go ahead and add tofuyo, the Okinawan fermented tofu, to your shopping list and relish the rich world of fermented foods.
Mead
Delicious, Probiotic Fermented Honey
Fermented honey, known as mead, is an ancient alcoholic beverage made from honey, water, and sometimes additional ingredients like spices, fruits, or herbs. Mead has been enjoyed for thousands of years and is considered one of the earliest fermented beverages. Fermented honey provides many of the benefits associated with fermented foods, such as improved gut health and immune support due to the natural probiotics present in honey.
Today, mead can be found in various forms, such as sweet, semi-sweet, dry, or sparkling. You can buy mead at specialty liquor stores, through online vendors, or at mead festivals and tasting events. Some local breweries and wineries may also produce mead as part of their offerings. With today’s growing interest in fermented foods and craft beverages, there are more options than ever for those looking to explore the world of fermented honey.
Amazake
Japanese Fermented Rice Beverage
Amazake, a traditional Japanese beverage, is gaining popularity worldwide due to its unique taste and numerous health benefits. In English, Amazake can be directly translated to “sweet sake,” though it is non-alcoholic or has a very low alcohol content. Made from fermented rice, Amazake is rich in enzymes and probiotics, making it a perfect addition to the list of fermented foods you can buy.
Not only does Amazake taste delightful with its mild sweetness and light texture, but it also boasts nutritional benefits. As a source of simple sugars and complex carbohydrates, it provides a slow release of energy throughout the day. Moreover, the probiotics found in Amazake contribute to a healthy gut, while the enzymes aid in digestion.
To enjoy Amazake, you can find it in Japanese supermarkets or health food stores. Additionally, Amazake can be incorporated into various dishes, such as desserts, smoothies, and salad dressings. With its unique flavor and health benefits, Amazake should not be overlooked when exploring fermented foods from around the world.
Probiotic Supplements
Potent, Convenient Capsules
Probiotic supplements are a potent and convenient way to support a healthy gut microbiome. These capsules are packed with beneficial bacteria that help balance and maintain optimum digestive health. While fermented foods like yogurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics, not everyone has the time or inclination to consume them regularly.
This is where probiotic capsules come in handy, as they are easy to incorporate into a daily routine. Many individuals find them to be a more efficient option than seeking out probiotic-rich foods. Furthermore, supplements often contain a higher concentration and variety of bacteria strains, ensuring you get a diverse mix of beneficial microorganisms.
When choosing a probiotic supplement, look for ones that contain multiple strains and have a high CFU (colony-forming units) count. It indicates the number of live bacteria present. Consider opting for products that are tested for quality and potency. Also, choose those with a delayed-release mechanism to ensure the probiotics survive stomach acids.
In conclusion, probiotic supplements are an excellent alternative for those who cannot or do not wish to consume fermented foods regularly. These potent, convenient capsules may help support a healthy gut, promote regularity, and contribute to overall well-being.
Summery
Incorporating fermented foods into your diet can significantly benefit your gut health and overall wellness, including anti-aging and beauty.
With these top 20 options, you now have a variety of delicious and nutritious choices to include in your meals. Don’t be afraid to explore different types of fermented foods and find the ones that suit your taste and preferences. Remember, a healthy gut leads to a healthier and happier you. So, start enjoying the goodness of fermented foods today, and unlock the path to improved digestion and better immunity!
Take the benefit of fermented isoflavone through our supplement
Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016.
Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It helps the precursor, DHEA. Rebalancing the precursor will eventually recover your hormones in line with your natural balance. It will help you refresh your various functions for your beauty.
Here are some of the real product reviews in our Amazon shop.
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It is a fantastic season to enjoy outside activities without exposure to too strong sunlight, from Spring to before summer. Our posts stressed the health benefits of moderate exercise and communication with your family and friends. Here we discuss the health benefits of picnic.
Spring is the perfect season for picnics
Spring is the perfect season for a picnic filled with nature that is pleasing to the eye when greenery sprouts and a wide variety of flowers begin to bloom.
The trees with colorful flowers and transparent green leaves are full of vitality, and just looking at them will give you energy.
They say that the component called “phytoncide” emitted by trees suppresses the activity of the sympathetic nerves, relaxes the mind and body, and regulates breathing. We feel that touching nature heals us. It has a scientific reason behind it and it’s one of the actual health benefits of picnic.
Let’s enjoy the colorful seasonal healing with your whole body.
A picnic can be a good start for your healthy habits
One of the crucial health benefits of picnic is that you it can be an event that lead to your waking habits.
In our post, “How can I keep on walking for my health?”, we explained five tips to maximize your enjoyment of walking. You can conduct two of them, “set a destination” and “walk with a partner” by planning a picnic.
I also recommend trying another one of the tips, “Buy new shoes and clothes.” New shoes and clothes will make the picnic more fun. Moreover, those new shoes and clothes will make you feel like walking outside even after the event.
In addition, the refreshed feeling of the positive tiredness of a picnic will tell you the enjoyment of walking.
Taste the taste of the season.
One of the most enjoyable parts of a picnic is the lunch box.
It’s fun to take a lunch box outside on a good day. It will not only be beautiful to use seasonal vegetables and fruits, but also healthy. It’s one of the health benefits of picnic.
After the winter, which mainly provides us with root vegetables, colorful vegetables, mountain vegetables, and fresh fruits are in season.
If you like cooking, use them for your dish. But don’t worry, even if you are not good at cooking. Just cut fruits, vegetables, and cooked meats like bacon or sausage into small sizes and pack them with bread, cheese, and your favorite seasonings. You don’t need cooking skills or early rising to enjoy healthy, tasty sandwiches under the sky.
Such a natural lunch box contains foods to help your health, which we have written about in our posts.
Spending time with friends and loved ones is also one of the vital health benefits of picnic.
When you’re busy with work every day, you may spend all your days off sleeping at home, and you will find that you haven’t seen your friends in a while.
A tired body needs to get enough sleep and rest well, but going outside after resting the body also leads to rest. Exercising moderately and enjoying communication and conversation with friends will refresh your mind and body and effectively relieve fatigue.
Along with a picnic, I recommend incorporating play using tools such as frisbee, badminton, catch ball, and jump rope. The comfort of moving your body in nature is hard to experience in everyday life. Going back to childhood and having fun may be the absolute pleasure of a picnic.
Anyway, let’s play in the forest.
You can have a picnic anywhere in the park with grass. But it’s Spring.
Why don’t you visit the forest where you can feel nature from 360 degrees around you?
If you have a picnic among the deep trees, it will surely be a relaxing time to take away the day’s fatigue in an instant.
Men over the age of 60 are at increased risk of male osteoporosis
Women commonly have osteoporosis, but men can never be off this health concern. As men age, the prevalence of osteoporosis increases, too. Male osteoporosis can lead the patient more severe bone-breaking risk of falling than women. Don’t let your guard down, saying, “Because I’m a man, my bones are strong.”
The estimated number of osteoporosis patients in Japan is about 12.8 million, of which 9.8 million are women and nearly 3 million are men. Women are indeed more susceptible to the disease, but considering that one in four people with the disease is a man, men should never let their guard down.
Though slower than women, it surely happen to male.
Men have larger and thicker skeletons than women, so they have more bone mass when young than women. Also, since there are no sudden changes in female hormones like menopause in women, the pace of bone loss is slower than in women. But the older men are, the more they will develop osteoporosis.
In the case of men, the danger signals start flashing after the age of 60. After age 70, the number of men diagnosed with osteoporosis is about half of women. Furthermore, around the age of 80, bone mass drops to about 70% of that when young, and many men develop male osteoporosis.
In addition, the rate of lifestyle-related diseases such as diabetes and hypertension, which are related to the development of osteoporosis, and the rate of smoking and drinking, which affect bone health, tend to be higher in men than women. Men need to be cautious enough from this point of view.
More severe risk of male osteoporosis
Bigger and more active men injure more severely by falling.
Male osteoporosis is more likely to lead to severe conditions than females.
As we age, men and women lose muscle strength and balance, making them more prone to falling. People with osteoporosis, in particular, have brittle bones, so even a slight fall can lead to fractures. In particular, men are larger and more active, so when they fall, they are more likely to hit their bodies hard and cause fractures and head injuries. It is common for men to shut themselves up at home even after they have recovered because they are afraid that they might fall again.
As a result, muscle strength and endurance decline due to inactivity. It can lead to deterioration of overall body functions such as bone and cardiopulmonary function and mental depression. In some cases, you may end up needing support or nursing care.
The worst scenario in the end of male osteoporosis
Like women, older men are prone to fractures in the vertebral body (backbone), proximal femur (base of the thigh: including femoral neck), base of upper arm, and wrist.
In particular, fractures of the base of the thigh are likely to lead to a state requiring support or nursing care, so you need the highest caution against the fractures caused by osteoporosis. In addition, since the spinal cord passes through the spine if the spine is fractured, it may compress the nerves and cause symptoms such as gait disturbance or dysuria, or compress the internal organs, resulting in other disorders than fractures.
For men, the risk of bone fractures increases after age 70, so early fracture prevention is necessary for both women and men.
How to prevent or mitigate male osteoporosis risk?
Various natural therapies
We have introduced various ways to prevent osteoporosis naturally. The main readers will be women, but they also work for men.
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Bone Strength Supplement Reviews
Juveriente® Bone Strength ComplexWe, Juveriente®, launched our natural bone health supplement, “Bone Strength Complex” in 2016 to bring international people the bone therapy essence from a Japanese popular fruit, Satsuma mandarin orange. The above link take you to reviews posted to our Amazon shop. The effect is apparent from the clinical report and cohort study and the source fruit is popular in Japan and China.
If drowsiness and sluggishness persist, menopause may be the cause. When you think of menopause, you may imagine poor physical conditions peculiar to women. However, recent studies have shown that menopausal disorders can occur in women and men. Thus, menopause make you sleepy in both genders.
In this post, we will explain in an easy-to-understand manner the typical symptoms of menopause, the characteristics of male menopause (LOH syndrome), and why menopause make you sleepy.
What are menopausal disorder?
Menopause is a term that refers to the period from the 40s to 50s when the secretion of sex hormones declines. For women, it generally refers to the period before and after menopause when the secretion of the ovarian hormone estrogen decreases. You may have an image of a period peculiar to women for menopause. But it also affects men. For men, menopause occurs after age 40 when testosterone levels in the testicles decrease.
Menopausal disorders are mental and physical disorders that are likely to occur during menopause.
Common symptoms of menopause are called menopausal disorders. The menopausal disorders are very similar to those of autonomic imbalance. Both disorders include physical symptoms such as hot flashes, palpitations, shortness of breath, abnormal sweating, headache, dizziness, tinnitus, frequent urination, and psychiatric symptoms like depression, anxiety, irritability, and sleep disorders.
Menopausal disorder for men is called male menopause (LOH syndrome). Male menopause is characterized by symptoms peculiar to men, such as decreased libido and erectile dysfunction (ED), in addition to the above. According to the Ministry of Health, Labor and Welfare of Japan, “Awareness Survey on Menopausal Symptoms and Disorders,” the proportion of men and women with the slightest impact on their daily lives has reached approximately 30%. (*)
A common symptom of menopause is excessive daytime sleepiness. Especially in women, sleep disorders are common during menopause. According to the Ministry of Health, Labor and Welfare’s “2019 National Health and Nutrition Survey Results,” about 40% of women in their 40s and 50s average less than 6 hours of sleep, and sleep time is shorter than before menopause. You can see that in a report of a Japanese health ministry. (*)
Some may wonder, “Why am I sleepy during menopause?” They say that there are two leading causes of why menopause make you sleepy.
During menopause, the secretion of sex hormones such as estrogen and testosterone decreases, causing hormonal imbalance. Disturbances in hormone balance lead to disruptions in the autonomic nervous system that regulates the body. Therefore, menopause often make you sleepy.
Menopause is also when the sleep cycle is likely disturbed due to aging. Sleep time decreases with age and the number of awakenings in the middle of sleep increases. The decrease in the number of REM sleep, which affects the quality of sleep, is one of the reasons why menopause make you sleepy.
Human sleep consists of REM sleep, during which you dream, and non-REM sleep, in which you rest your brain. Since REM sleep is the pre-deep sleep phase, a decrease in REM sleep frequency leads to inadequate sleep.
Menopause is a disease that can affect anyone regardless of gender. How should I deal with the symptoms of menopause? Here are two ways to deal with menopause.
Live a regular life
Consult an expert
First, it is essential to review your daily lifestyle to improve the autonomic nervous system disorder peculiar to menopause. If you find it difficult to sleep during the day, try the following lifestyle habits to improve the quality of your sleep.
Keep wake-up and bedtime consistent
Soak in the sun every morning
Keep exercising regularly
Get relaxed with habits such as reading and stretching before bed
Do not look at your smartphone or TV screen for a long time before going to bed
Avoid drinking a nightcap, etc.
When you are unsure, please consider talking to your family doctor. If abnormal sleepiness continues, there may be a hidden cause other than menopause. It is essential to consult a medical institutions.
When menopause make you sleepy, try a natural supplement from Japan.
Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016.
Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It helps the precursor, DHEA, and then help men and women respectively in line with their natural systems. The hormone boost doesn’t provide the only relief from menopausal symptoms. But, it also supports various aging issues and increases metabolism, which leads to weight loss. It is not limited only for menopause people, but also after menopause or older.
Here are some of the real product reviews in our Amazon shop.
“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”
The only supplement to contain fermented soy isoflavone beside Japan.
How to improve blood vessels naturally for your healthy life expectancy
Watch out for rust and burns in your body
Last year, centenarians reached and exceeded 90,000 in the USA and Japan. (Surprising to see the number of centenarians per population in Japan!!.) When this happens, how to extend the “healthy life expectancy” that allows people to eat, bathe, and go out on their own in daily life becomes a significant issue. A doctor of anti-aging medicine claims “How to improve blood vessels naturally is crucial.” The key is your body’s oxidation (rust) and saccharification (burn).
As a 17th-century English physician already said, “People age along with their blood vessels,” the susceptibility of blood vessels to aging has long been known. Professor Michiya Igase of Ehime University School of Medicine (anti-aging medicine) says, “To live a healthy old age, keep your blood vessels young that deliver nutrients and oxygen to every corner of your body. In pursuit of how to improve blood vessels naturally, pay attention to rust and burns in your body. ,” he emphasizes.
Rust: reactive oxygen or oxidation
Rust is the corrosion of metal caused by the redox reaction of oxygen and water. In the body, “reactive oxygen,” which is unstable and highly toxic, damages DNA, causes cancer, and ages blood vessels and other tissues. It is also known as “oxidation.”
Burns: Saccharification
Charred proteins are “advanced glycation end products” (AGEs) degraded by binding sugars. It is the “burns,” or saccharification. In recent years, it has begun to attract attention as the leading cause of aging, such as wrinkles and spots in the skin, arteriosclerosis in the blood vessels, osteoporosis in the bones, and dementia in the brain.
Antioxidant in food
90% of the taken oxygen is used for energy production, but about 2% of it becomes active oxygen. Many factors increase it, such as stress, lack of sleep, smoking, strenuous exercise, and overeating fried foods.
We have an enzyme (SOD) to degrade active oxygen. Still, it decreases with age, so it is essential to take antioxidant substances. Typical examples are α-hydroxy acids, abundant in pineapples, and vitamins C, E, and A.
“Olive oil and garlic are the first foods that reduce active oxygen,” says Igase. The antioxidant activity of the former is 10 times that of vitamin C. Garlic is rich in vitamins C and E and activates SOD.
Behind the deliciousness
AGEs increase due to smoking, drinking alcohol, and excessive intake of carbohydrates and fats. Glucose in the blood binds to proteins and is taken in from food. “Most of it is excreted, but about 7% accumulates” (Igase)
It is produced in food through cooking. It does not increase below the boiling temperature but dramatically when cooking, such as baking or frying.
When heated, the Maillard reaction turns reducing-sugar and protein brown and generates AGEs. The caramel color of well-fried onions, coffee beans, roasted meat, cookies, and bread shows the Maillard reaction. The same is the brown color of chocolate. Be careful not to overeat this kind of food. However, charring by heating is slightly different from the Maillard reaction.
Artificial sweeteners
Watch out for artificial sweeteners often used in sweets and soft drinks. It produces AGEs 10 times faster than glucose. It is easy to accumulate when the blood sugar rises rapidly after eating. So it is said that a diet method, eating vegetables at first, then protein, and finally a small amount of carbohydrates, is also effective.
General health methods such as aerobic exercise and other physical activity, smoking cessation, getting enough sleep, and eating a good breakfast also mitigate or restrain the increase of AGEs.
How to improve blood vessels naturally with your daily habits
Active oxygen and AGEs are two significant factors in aging, but their countermeasures have much in common. “Aging can be prevented and treated. Improve your blood vessel health daily. It will extend your healthy life expectancy and prevent aging in other parts of your body, such as your skin and brain,” Igase said.
How to improve blood vessels naturally; deal with active oxygen and advanced glycation end products
DIET
Active oxygen
1 Take Antioxidants
1.1 α-hydroxy acids
1.2 Vitamins C, E and A
1.3 Polyphenols
1.4 Catechin
1.5 β-carotene, etc.
2 Foods such as olive oil and garlic
3 Avoid fried foods
Advanced glycation end product
1. The order of meals is vegetables → protein → carbohydrates
2. Don’t eat too much sugar and fat
3. Avoid Artificial Sweeteners
4. Prefer boiled or steamed foods to baked or fried foods.
5. Eat a good breakfast
OTHERS
Active oxygen
1. Quit smoking and drink less
2. Avoid stress
3. Get enough sleep
4. Avoid strenuous exercise and exercise lightly
5. Avoid UV rays
Advanced glycation end product
1. Quit smoking and drink less
2. Avoid stress
3. Get enough sleep
4. Moderate exercise centered on aerobic exercise
How to improve blood vessels naturally, with a natural supplement
Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016. While it has gained reputation as a menopause supplement, it also has high anti-oxidant power coming from fermented soy. Isoflavone aglycone contained in Effisoy® has about 1,000 times of anti-oxidant potency than standard isoflavones.
Besides is, its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It’s safe as it only heals the natural synthesis function. The hormone boost doesn’t provide the only relief from menopausal symptoms. But, it also supports various aging issues and increases metabolism, which leads to weight loss. It is not limited only for menopause women, but also after menopause or older.
Here are some of the real product reviews in our Amazon shop.
“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”
The only supplement to contain fermented soy isoflavone beside Japan.
Sleep changes with age. There are some common causes of insomnia in elderly. They make older people sleep shallowly, awakening in the middle of the night and early morning awakening increase. In addition, insomnia appears when a person suffers from a mental or physical disease that interferes with sleep.
As we age, our physical strength declines, we develop presbyopia, and our hair grows gray. The common causes of insomnia in elderly lie in such changes in sleep with age.
Comparison of sleep between young and old people
Older people tend to go to bed and wake up earlier than when they were younger. This is due to age-related changes in the biological clock, and not only sleep, but also many physical function rhythms that support sleep, such as blood pressure, body temperature, and hormone secretion, are brought forward. This is one of the common causes of insomnia in elderly. In this context, early morning awakening in elderly is something normal. Go to bed when you feel sleepy, and if you wake up early and can’t get back to sleep, get out of bed and utilize your morning time.
In addition, sleep becomes lighter in elderly. When we see sleep EEG, deep non-REM sleep decreases, and light non-REM sleep increases. Therefore, even the urge to urinate or the slightest noise will often wake you up.
Maybe you are in bed too long?
Early to bed and early to rise is OK. But don’t go to bed only because you have nothing to do when you’re not sleepy. It may also be one of the common causes of insomnia in elderly. It makes falling asleep worse and awakening in the middle increases. As you get older, the amount of time you can sleep gets shorter. Trying to have the same amount of sleep as when you were young is unreasonable.
It is known that older adults spend more time in bed. That is, you spend less time sleeping and more time in bed. As a result, the amount of time spent in bed without sleep increases, and the level of satisfaction with sleep decreases.
Mental and physical stresses on older people
Various stresses may make older people susceptible to insomnia. There may be mental stresses from retirement, bereavement and living alone, inactive and lackluster daily life, mental and physical diseases, and side effects of drugs to treat them, etc. There will also be physical stresses like nighttime chest tightness due to angina pectoris or myocardial infarction, frequent urination due to prostatic hyperplasia, itching due to skin pruritus, pains due to rheumatoid arthritis, and many more limitlessly. Drugs for such disorders are also common causes of insomnia in elderly.
Daily habits
In addition, lifestyle habits (lack of exercise, working night shifts, etc.) and luxury items (drinks containing caffeine and alcoholic beverages) that did not affect sleep in your youth can also cause sleep disorders now.
If you have insomnia or drowsiness, treatment starts by identifying the right cause and taking suitable measures.
Special sleep disorders
Besides all the above general issues, there are special sleep disorders that older people are prone to. They are apnea syndrome, restless legs syndrome, periodic limb movement disorder, REM sleep behavior disorder, etc. These special sleep disorders have their own treatments and cannot be cured with ordinary sleeping pills. If these sleep disorders are suspected, we recommend you consult a doctor specializing in sleep difficulties.
Sleeping pills prescribed by doctors are usually safe, so you don’t need to worry too much. However, older people are more sensitive to sleeping pills than younger people (smaller doses are more effective). Their ability to excrete them from the body is weaker, and older people must use them more carefully. Sleeping pills with fewer side effects, such as dizziness, have recently been reported.
Dementia sleep problems
People with dementia, such as Alzheimer’s disease, sleep more lightly than their peers, and various sleep problems can be seen. It is said that people with severe dementia cannot sleep continuously, even for a short period, such as one hour. People with dementia experience insomnia at night and naps during the day. It leads to an irregular sleep-wake rhythm and reverses day and night. In addition, a dizzying state called “delirium” often appears because it is difficult to stay awake. At times like this, they become easily agitated and sometimes aggressive due to anxiety, increasing the burden of caregiving. Some people with dementia have a phenomenon called sunset syndrome, in which abnormal behaviors such as wandering, irritation, excitement, and strange voices are conspicuous from the evening to bedtime. This is also thought to be related to abnormal sleep-wake rhythms.
Unfortunately, no drug therapy is known to be effective for sleep disorders in dementia patients. Even if the effect appears, it is often temporary, and long-term use should be avoided. If you use such sleeping pills and sedatives excessively because they work low, too much usage can lead to severe drowsiness, aspiration, falls, broken bones, etc., resulting in a lower quality of life. As a result, an increased nursing care burden. Here are some tips for coping with sleep disorders in people with dementia: There is no immediate effect, but we recommend you to keep doing them patiently. While using these as references, please try to “provide them stimulation during the day as much as possible to wake them up,” “maintain a daily rhythm with a regular routine,” and “eliminate factors that interfere with nighttime sleep.”
To help people with dementia sleep
Most of the following will also help to address common causes of insomnia in elderly even without dementia.
Adjust the sleeping environment (room temperature, illuminance)
Soak up the sun in the morning
Make bedtime and awakening times regularly
Arrange meal times regularly
Avoid naps/do not use the bed during the day
Physical exercise at set times (avoid more than 4 hours before going to bed)
Do not drink excessive fluids after the evening
Avoid alcohol, caffeine, and nicotine
Coping with pain adequately (often unnoticed)
Avoid taking dementia medications (cholinesterase inhibitors) Afternoon
Balance your hormone with a natural supplement for the better sleep
Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016.
Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It’s safe as it only heals the natural synthesis function. The hormone boost doesn’t provide the only relief from menopausal symptoms. But, it also supports various aging issues and increases metabolism, which leads to weight loss. It is not limited only for menopause women, but also after menopause or older.
Here are some of the real product reviews in our Amazon shop.
“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”
The only supplement to contain fermented soy isoflavone beside Japan.
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Alcohol consumption can have several negative effects on your skin and may cause you to appear older than you actually are. It can lead to dehydration, which makes your skin dry, dull, and more prone to wrinkles. Alcohol is also known to cause inflammation, resulting in redness, puffiness, and potential breakouts. It may also damage your collagen production, a key component in maintaining skin elasticity, contributing to sagging skin and the formation of fine lines. Furthermore, alcohol can dilate blood vessels, causing visible spider veins, and negatively affect nutrient absorption, which can lead to a lack of essential vitamins and minerals needed for healthy skin.
Watch out for artificial sweeteners often used in sweets and soft drinks. It produces AGEs 10 times faster than glucose.
Early to bed and early to rise is OK. 