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.)

 

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.

What is the best way to improve your bone health?

Bone density decreases with age. When bone density decreases, the bones become fragile, and without knowing it, it may lead to the breakage of the back and hips. In addition, even a slight fall can easily lead to fractures. It is so-called osteoporosis.
It is essential to increase bone density to stay healthy for a long time. But what is the bestway to improve your bone health?

Exercise, sleep, and nutrition are vital in building strong bones. This time, Here are the ways how to make strong bones below.

Exercise for bones

Bone stimulation increases bone density. It would be best if you also had muscle strength to keep your bones strong. Move your body with moderate exercise such as walking, running, and lightweight training to stimulate your bones.

[e.g., One-legged gymnastics]
Putting a load on the base of the foot will strengthen the bones. It will also improve the muscle strength and balance of the lower body.
Do it next to a desk that you can easily reach.

■ Gymnastics
Lift one leg 5-10 cm off the floor and hold for 1 minute. Do the same with the opposite leg.
■ How much should I do it?
1 set for left and right, 1 to 3 sets per day

Sleeping will grow bones

 

Again, what is the best way to improve your bone health?

If you sleep too little or too lightly, your body will not produce growth hormones, which affects bone growth and repair. Get plenty of sunshine during the day, stay active, and try to get a good night’s sleep.

Nutrition for strong bones

Eating a well-balanced diet every day is the basis of good health. Let’s be conscious of adequate nutrients to promote bone metabolism. It will make your bone strong and durable.

■ Calcium
Necessary for bone and tooth formation and muscle contraction. Milk and dairy products contain a lot of and have a high absorption rate. Soybean products and small fish are rich in calcium.
■Vitamin D
It helps absorb calcium and strengthen bones—Salmon, mushrooms, etc. Moderate sunbathing is also effective for its production in the body.
■ Protein
Collagen material enhances bone quality. It is also essential for building muscles that prevent fractures—Meat, fish, eggs, soy products, etc.
■Vitamin K
It activates proteins and works directly on bones to improve bone quality. Abundant in natto (fermented soybean), green and yellow vegetables, eggs, etc.

Healthy diet for your skin beauty

There are probably more than a few people who have had the experience of having trouble applying makeup when their stomach is not feeling well after a series of events or having breakouts from eating junk food too frequently.
Healthy dietary habit is the base of your beautiful skin. Here we introduce you the good habits for your skin health.

Dietary habits that may cause rough skin

Overeating

Many people will eat more than before, such as picking snacks to relieve stress and having food within reach when working remotely. Overeating strains the stomach and intestines, contributing to dull skin and poor complexion.

Imbalanced diet

There may be a case that the menu was unexpectedly only carbohydrates eventually while you think you are healthy because you cook for yourself. Continuing meals mainly with carbohydrates causes a lack of protein and minerals, making it challenging to create healthy skin.

Lack of water

If you have fewer opportunities to go out and live a less active life, you will be less likely to get thirsty. Water in the body carries oxygen and nutrients and collects waste products through blood vessels and lymphatic vessels.

What are the dietary habits that prevent rough skin?

Breakfast

First and foremost, don’t skip breakfast. However, preparing a nutritionally balanced meal every morning is challenging. Also, some people may not be hungry when they wake up. A glass of milk and a banana is OK for such a person. Putting something in your mouth will turn on your sympathetic switch, and the autonomic nerves are easier to prepare, helping to bring the turnover closer to normal.

Lunch/Dinner

Ensure you have a well-balanced intake of the three major nutrients (carbohydrates, proteins, and fats), vitamins, and minerals. Suppose you imagine a set meal format with staple foods such as bread and noodles, main dishes such as meat, fish, eggs, and side dishes such as vegetables, fruits, and mushrooms. In that case, it will be easier to maintain a nutritional balance.

We also recommend serving it with hot soup. If you make soup with lots of ingredients, such as vegetables and mushrooms, and eat it at the beginning of your meal, dietary fiber will prevent a spike in blood sugar levels. Also, taking fermented foods will improve the intestinal environment; I mean Japanese Miso soup for the latter.

Furthermore, for beautiful skin, the following nutrients should be proactively taken so as not to be deficient.

Nutrients and foods you need to eat consciously

Vitamin B2

Vitamin B2 keeps skin healthy and supports turnover. Foods rich in vitamin B2 include dairy milk, yogurt, cheese, eggs, almonds, spinach, etc.

Vitamin B6

Vitamin B6 prevents dermatitis and controls sebum. Pork, milk, salmon, beans, eggs, etc. contain a lot of it, but since pork has a lot of fat, it may be better to remove it.

Vitamin C

Vitamin C is essential for the synthesis of collagen. Vegetables rich in vitamin C include paprika and broccoli. However, it is soluble in water and sensitive to heat, so it’s better to take it from cabbage that can be eaten raw, kiwifruit, strawberries, navel, and other fruits.

Potassium

Avocados, potatoes (taro, sweet potato, potatoes, etc.), almonds, peanuts, and spinach are rich in potassium, which helps cell metabolism and promotes skin regeneration.

Calcium

Calcium brings turnover closer to normal and is essential for smooth and transparent skin. Dairy products such as milk, cheese, yogurt, small fish that are eatable to its bones, etc., contain large amounts.

Is it possible to use supplements? How to drink effectively

For minerals that tend to be deficient in food alone, you may want to consider using supplements.

For example, iron and zinc are essential minerals for maintaining healthy skin and promoting recovery from skin problems. In addition, as widely known, women are more prone to iron deficiency than men, primarily because of menstruation.

You will need to follow the prescribed amount of supplements and how to take them. It will be crucial to continue it for a certain period steadily. If you drink a lot of it at once because you’re concerned about skin problems, or if you stop drinking as soon as you see improvement, it won’t work well in your body.

In addition, vitamins and minerals work together, not independently. Remember that taking a specific supplement won’t make your skin look better. Please use it with the awareness of supplementing what is difficult to take from meals.

Restricted eating lengthens your life?

Japanese health wisdom: Restricted Eating by 20%

The idiom “Hara-Hachibunme” in Japan means “80% full” as a healthy eating habit. They say You don’t need a doctor if you keep “Hara-Hachibunme.” A similar saying in English will be, “Light suppers make long life.”
Since the 1980s, many countries have been scientifically investigating why “Hara-Hachibunme” is good for your health. This study compares the life expectancy of small animals such as rats between a group that eats a limited amount of food and a group that eats as much as it pleases.
For example, in one study conducted in Japan, the average lifespan of mice fed all-you-can-eat was 74 weeks, while that of mice restricted to 80% of their diet was 122 weeks, more than 1.6 times longer. (*1).

(*1) Research by Professor Kazuo Hashimoto and Lecturer Masayoshi Tazume of Tokai University School of Medicine, published in 1990. The study also points out that calorie restriction boosts immunity.

Slowed Cellular Aging

Since then, various studies have confirmed that the “Hara-Hachibunme,” constant restricted eating, can slow cellular aging. They point out that 80% of the stomach is effective in preventing cancer caused by dysfunction of cells, vascular disorders caused by arteriosclerosis (high blood pressure, stroke, myocardial infarction, etc.), and many lifestyle-related diseases such as diabetes.
An American study on monkeys, which are more similar to humans, reported that a 30% calorie restriction (at the 7th minute of the abdomen) improved body fat, blood pressure, blood sugar levels, triglyceride levels, etc.

The same benefit for human

So, does the benefit of “Hara-Hachibunme” apply to humans? There is an interesting report about this.
Since 1991, in the United States, a survival experiment has been carried out in which eight researchers live a self-sufficient life in a dome called Biosphere 2. Initially, it was an investigation related to space development, premised on living in an artificial environment called a dome when humans migrate to a planet other than Earth.
This experiment failed in its original purpose, but on the other hand, there was an unexpected by-product, regarding restricted eating.
The low harvesting yield in the dome limited the researchers’ diet by 25% less than their planned meals. The daily energy intake was about 1800kcal. As a result, not only did they lose weight, but almost all values ​​related to lifestyle-related diseases, such as blood sugar, cholesterol, and blood pressure, also decreased.

Restricted eating extend your life expectancy as well as your healthy life expectancy.

In this way, they found from monkey studies and reports in Biosphere 2 that “Hara-Hachibunme” (restricted eating) may extend not only life expectancy but also healthy life expectancy (healthy period without disease). (*2).

(*2) Professor Emeritus Roy Walford of the University of California, who participated in the Biosphere 2 project, later focused on the relationship between calorie restriction and health and proposed a diet menu that would prevent malnutrition even with calorie restriction, etc.

(from https://www.healthcare.omron.co.jp/resource/column/life/35.html)

Preventing falls at home

A fall that may only cause bruises or scrapes in a young person can significantly impact an older person’s life. In addition, fractures due to falls are likely to lead to bedridden, and women prone to osteoporosis have an increased risk of fractures. Preventing falls at home is critical and it requires your cautions.

Falls at home often lead to becoming bedridden.

Elderly people and households with elderly people must be careful about “falling.” You may take tripping and falling at home too lightly as a common accident, but as you get older, your physical function declines, and your muscles weaken. Compared to when they were young, they are less able to move their bodies, and it is not uncommon for them to become more prone to stumble over only small steps or to become bedridden after a fall. Even a minor fall can lead to the need for nursing care.

Fractures can lead to bedridden or requiring nursing care…

Injuries and bruises aren’t the only consequences of a fall. As you get older, the risk of fractures from falls increases. Above all, attention is necessary for “femoral neck fracture,” which is likely to occur due to falls.
A femoral neck fracture happens near the hip joint (groin). Even a minor fall, such as missing a step on the stairs at home, can result in a broken bone. Surgery and long periods of bed rest may be sometimes necessary, and the muscles may become weak and bedridden.
As a result, the muscles of the legs and lower back become weak, and even after the fracture has healed, walking becomes difficult, and in many cases, it requires nursing care.

Note that osteoporosis increases the risk of fractures.

Muscle weakness is one of the reasons why older adults are more likely to fall.
The prevalence of osteoporosis, which reduces the strength of bones, increases with age, and falls make fractures more likely. Osteoporosis is more common in women than men, and its prevalence is about three times higher than in men. Falls are likely to occur in familiar places such as living rooms and bedrooms, so it is necessary to take adequate measures to mitigate the impact of osteoporosis.

Beauty and Bones

Bone health issues by aging

If you go out less due to self-restraint and spend less time in the sun and walking, you will be worried about losing bone mass. If such a life is prolonged, there is concern about health problems due to bone loss.
You will also need to know the critical relationship of beauty and bones.

Middle-aged and older women are more likely to develop osteoporosis due to a rapid decrease in bone density due to the effects of decreased female hormones. And even the younger generation tends to have less bone savings due to lifestyle changes.

The relation between the beauty and bones

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 function of the kidneys. In terms of beauty matter, the decrease of facial bone volume causes “sagging and wrinkles” and affects the “appearance impression.” Keeping your bones healthy is good for your body and appearance.

Eat well-balanced meals three times a day.

Calcium intake is vital for bone health, but it’s not the only one. Various nutrients are also required, such as vitamin D, which promotes calcium absorption, and vitamin K, which helps calcium uptake into bones. It is crucial to take in enough energy and nutrients.

Skipping meals increases your chances of getting the energy and nutrients you need.

balanced diet
What is a balanced diet
Staple food (rice, bread, noodles),
Side dishes (vegetables, mushrooms, potatoes, seaweed dishes),
Main dish (meat, fish, egg, soybean dish)
A complete meal.

In addition, if you try not to bias the food in your daily diet as much as possible, you can ingest various nutrients in each food.
In particular, to increase calcium intake, it is possible to incorporate green and yellow vegetables such as spinach, seaweed such as hijiki, and soy products such as tofu.

If it’s not easy to take soy foods in your daily diet, you can try supplements like Effisoy® by Juveriente®.

Healthy diet will lead to your healthy bones, and eventually your beauty.

Take Best Fermented Foods In An Easy Way

Skin healing with fermented foods

I watched a TV program in Japan for health, where a researcher of fermented food advised a woman to take a bit of fermented food every meal for one week. She had a problem with her bowel movement, and it led to her skin problems. After the week of the trial, she got a significant improvement. She was excited about the excellent condition of her skin.
The fermented food she tried in that trial were yogurt, wed kimchi, miso soup, natto, fermented rice, onion, etc.

Umami is global, flavor is local

Maybe you can try. They are some of the best options. But there is a problem. Dr. Fushiki of the University of Kyoto, a famous scholar for fermented food, says, “Umami (savoriness) is global, but the flavor is local.”
Fermentation generates rich umami in food in most cases, but it usually accompanies a specific flavor, which often smells and tastes odd to people from other dietary cultures.

For example, as an ultimate example, most Japanese love natto (fermented soy with bacillus natto), but most people other than the Japanese will think of is “rotten” by its gooey outlooking and probably stinky smell.
Even such Japanese people can’t eat the “surstromming” of Sweden. (It’s a fermented canned fish called “the world’s most stinking canned food.”)

Those 2 are ultimate examples, but any fermented food presents the same challenge more or less to people from different dietary cultures.

Start with your familiar flavor

But, it will be better that you keep a healthy diet with less challenge than trying something too special and can’t continue. It will be good for you to take your familiar fermented food every day, even by a little.

Yogurt is already popular in the USA.
You may not see wine as a fermented food, but it’s a fermented grape extract. Wine has rich polyphenols as the following;
(1) From the skin: Anthocyanin, Resveratrol, Tannin
(2) From the pulp: Anthocyanin
(3) From the seed: proanthocyanin, tannin, quercetin, catechin
Some people may be happy to find that wine makes you healthy as well as feeling good!
But, you can have too much of a good thing. Be careful to drink it just for your health, and never drink too much.

Clinical Study of the Natural Treatment for Osteoporosis with β-Cryptoxanthin

Happy Voices from the natural bone therapy seekers

Juveriente® Bone Strength Complex has helped many people for their bone health as a natural treatment for osteoporosis. Many of them sent us happy reviews.

The following is one of them;

“I am at my fourth month of trial. I suffered a fracture of the femur last year, had a hip replacement and am still monitored with x-rays every few months. There appears to be new bone growth according to my doctor. I am happy and will continue using it.”

What makes it unique?

LEARN MORE BSC
Find more product reviews in Amazon!

What makes this product unique is β-Cryptoxanthin. It’s a kind of carotenoid richly contained in Satsuma Mandarin Orange. Satsuma mandarin orange is one of the most popular table fruits in Japan.  This is never be a medicine but only a natural treatment for osteoporosis with a natural fruit. It’s only a fruits extract. But clinical reports back its solid support for your bone health.

Clinical Report

Osteoporosis Clinical Study
Click the image for the whole report.

This report shows the way how β-Cryptoxanthin works as a natural treatment for osteoporosis. It activates the osteoblast and restrains the osteoclast’s work. Then it boosts your bone metabolism. This is the system how these functions happen and researchers found it through in-vitro studies. They also conducted human studies. They saw the actual improvement of human’s bone metabolism depending on the intake of this vitamin. 

This is only a natural food and helps your bone.

You may not have heard of β-Cryptoxanthin and may be wary about it. But, as a matter of fact, it is only one kind of carotenoid. The actually used ingredient in the supplement is only an extract of Satsuma mandarin orange. It is rich in β-Cryptoxanthin. Satsuma mandarin orange is called “Mikan” in Japanese. Mikan is one of the most popular fruits in Japan. Most Japanese people eat a lot of Mikan in winter.

People in the region to plant a lot of Mikan eat even larger volume of it. A Japanese agriculture institute found the apparent correlation between the blood β-Cryptoxanthin concentration and the onset risk of osteoporosis there by a cohort study to track 700 women for 4 years there.

Osteoporosis In Men / Harder impact once got

Risk of osteoporosis in men

Women have more tendency to get osteoporosis than men, as most people know. But it doesn’t mean that the men’s osteoporosis doesn’t exist. According to “Percentage of Adults Aged 65 and Over With Osteoporosis or Low Bone Mass at the Femur Neck or Lumbar Spine: United States, 2005-2010“, 16.2 % of American adults aged 65 and over had osteoporosis at the lumbar spine or femur neck (Table 1Figure 1). While women had it by 24.8%, men also did by 5.6%. 

Men also get osteoporosis as their age gets higher.

Men have bigger and thicker skeleton than women and have more bone mass when they are young. They don’t experience a steep decline in their hormones like women’s menopause. These factors moderate the men’s osteoporosis risk. But, such a chance gets higher also on men as they age higher.

Osteoporosis in men happens after their age of 60, generally, and its ratio becomes about half of women. The bone mass of men aged around 80 is only about 70% of their youth and many of them can get osteoporosis.

Men also have factors to facilitate osteoporosis risk besides the factors to moderate it as the above. They have more tendency to have diabetes or hypertension. More men smoke and drink than women. These are related to the onset of osteoporosis.

Men’s osteoporosis can bring them more lifetime health risks.

Both men and women become easy to fall due to the waned muscle and sense of balance. Weakened bone by osteoporosis is easy to be broken even by a little falling. Men have bigger bodies, and their moves are strong; they tend to hit their bodies harder on the ground or floor and it may break their bones or cause a head injury. So, we can tell you that the osteoporosis in men has higher risk of such injury.

Thus men tend to shut themselves in their house after such injuries worry the same trouble from happening again. As a result, they will not move their bodies enough, and their muscle strength and muscle strength will decline. Eventually, it leads to the deterioration of their body functions and mental depression. In the worst case, they may fall into the condition to need care.

Laying on a hospital bed and having nothing to do

Which bones are broken? What happens as a result?

The bone parts often to be broken for older men are the same as women, vertebral body (backbones), proximal portions of femur, base of upper arms, and wrists.

Among these parts, the bone-breaking at the base of the femur often brings down the patients into the condition needing care, and you will need to be very careful.

The spinal cords pass through your backbones. If the backbones are broken, it can cause health disorders beyond the broken bones. The broken part may press the nerve to cause disturbance of gait or urination disorder.

The possibility of bone-breaking increases after the age of 70, even in men, and it can lead to further severe health problems. Thus men should take care of bone health as well as women.

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