The quest for a healthy and long life has always been a subject of interest. Toshio Akitsu, a certified specialist in comprehensive internal medicine recognized by the Japanese Society of Internal Medicine, asserts that small habits can have a big influence on one’s future.
1. Eat a Mixed Diet to Boost Immunity
Mr. Akitsu explained that consuming a variety of foods in small quantities ensures a balanced nutritional intake and minimizes the potential risk of ingesting carcinogens. Since the intake is limited, it is unlikely to pose a problem even if certain foods contain carcinogenic substances.
The Harvard T.H. Chan School of Public Health points out that no single food can directly influence the immune system. Each phase of the body’s immune response relies on a range of micronutrients found in various animal and plant sources.
The intestinal tract is the body’s largest immune organ. Mr. Akitsu mentioned that 60 percent of the body’s immune cells gather in the colon. To maintain intestinal health, vegetables rich in dietary fiber are indispensable. However, eating raw vegetables may cause stomach discomfort. Opting for simple cooking methods like blanching, steaming, or lightly stir-frying helps retain nutrients and reduces vegetable volume for easier consumption.
2. Maintain Magnesium Levels: Essential for Longevity
In an article, Mr. Akitsu highlighted that a magnesium deficiency can increase the risk of illness. Magnesium helps regulate body temperature, blood pressure, hormone secretion, and muscle contraction. It is also responsible for the function of around 300 enzymes in the body. A lack of magnesium can affect muscle and heart function, possibly manifesting as symptoms like irregular heartbeat or muscle spasms (such as eye twitching). Additionally, about 50 percent to 60 percent of magnesium is stored in the bones. If the body lacks sufficient magnesium, it will draw the mineral from the bones to maintain balance. This process also leads to the release of calcium from the bones, potentially resulting in osteoporosis.
The human body cannot synthesize magnesium on its own, so it needs to be supplemented through food. Mr. Akitsu recommends incorporating magnesium-rich foods such as seaweed, legumes, and fish into the diet. Additionally, taking nutritional supplements can be effective, but moderation is advised.
3. Drink Green Tea Regularly to Prevent Viral Infections
Many viruses infect people by adhering to mucous membranes. Mr. Akitsu suggests drinking green tea regularly to keep the throat moist, as it may potentially suppress viruses when they adhere to the throat.
A Japanese study in 2023 found that green tea rapidly and effectively inactivated certain variants of the omicron COVID-19 virus variant. In the study, researchers brewed green tea or matcha with hot water and mixed the virus suspension with the brewed tea. After 10 seconds, they measured the virus and found that the infectivity of omicron subvariants such as BA.1 and BA.2 decreased to less than 1/100. Notably, bottled green tea beverages also significantly reduced the infectivity of omicron variants BA.1, BA.5, and BQ.1.1.
Mr. Akitsu noted that the theanine found in green tea has immune-boosting properties. He recommends cold-brewing green tea as it enhances the release of theanine.
Furthermore, research has found that green tea offers numerous health benefits, such as blood pressure-lowering and anti-inflammatory effects, as well as reducing the risk of cardiovascular diseases and certain cancers.
4. Manage Carbohydrate Intake
Our metabolism slows down as we age, making weight gain easier, and obesity can harm health. In an article, Mr. Akitsu stated that managing calorie and carbohydrate intake is crucial for reducing obesity. Carbohydrates are present in almost all foods, including rice, bread, vegetables, and fruits. However, drastically reducing carbohydrate intake is not beneficial as it is an essential nutrient for the body. Therefore, Mr. Akitsu suggests moderating carbohydrate intake, such as avoiding carbohydrates in one out of three meals a day.
Regarding beverages, distilled spirits like shochu and whiskey have lower carbohydrate content, whereas beer and sake tend to have higher carbohydrate content. If you wish to drink beer, consider opting for “low-sugar” or “sugar-free” varieties. Nonetheless, it is essential to remember that alcohol itself contains calories, so it is best to avoid excessive consumption of these alcoholic beverages.
Mr. Akitsu also warned that there is a high risk of rebound after losing weight rapidly within a short period. He suggests setting a goal of losing approximately 1.1 pounds per month, translating to 11 to 13 pounds per year. Improving dietary habits and engaging in necessary exercises can reduce body fat, build a healthy and attractive physique, and minimize the chances of rebound.
5. Stretch Every Hour to Enhance Blood Circulation
The sedentary lifestyle has become increasingly prevalent in modern times. A study published in JAMA Cardiology found that prolonged sitting shortens life expectancy and increases the risk of cardiovascular diseases.
Mr. Akitsu stated that prolonged sitting can lead to poor blood circulation and decreased metabolism. He suggests that individuals who lack exercise habits start forming the habit of standing up every hour, doing some stretching, or taking a short walk. This can promote blood circulation and alleviate symptoms of feeling cold.
6. Live a Joyful Life to Bolster Immunity
Wearing a smile may be good for your health. According to Mr. Akitsu, smiling can activate the parasympathetic nervous system and reduce stress levels. Immune cells like natural killer cells, T-cells, B-cells, and macrophages tend to be less active when one is feeling down but become activated when smiling. You do not have to burst into laughter; simply smiling is sufficient.
An educational material published by Osaka Prefecture in Japan highlighted Dr. Itami Jinrou’s renowned research on the relationship between laughter and immunity. In 1992, Dr. Jinrou took 19 volunteers, including cancer or heart disease patients, to watch a three-hour comedy performance. The activity levels of natural killer cells in the participants’ blood were measured before and after the performance. The results revealed that after laughing for three hours, individuals with previously low activity levels of natural killer cells saw their levels rise to normal. Conversely, many participants with initially high natural killer cell activity experienced a decrease in their levels, approaching normal levels. The study indicated that laughter may enhance the body’s resistance to cancer and regulate immune function to normal levels.
Later, Dr. Jinrou conducted another experiment in which participants were asked to enter a room alone and maintain a smile for two hours without anything amusing present. The results showed that the changes in the activity levels of natural killer cells in the participants’ bodies before and after smiling were consistent with the results of the comedy performance experiment.
Based on these experimental results, Dr. Jinrou suggested that to enhance immunity, one may want to think about amusing things more often and laugh heartily. Even without anything amusing, it is best to maintain a smiling expression.
A 15-year study in Norway also demonstrated the health benefits of humor. Women with a higher score for the cognitive component involved in sense of humor had a 48 percent lower all-cause mortality, a 73 percent lower cardiovascular disease mortality, and an 83 percent lower mortality due to infections. Similarly, men with higher sense of humor scores experienced a 74 percent lower mortality due to infections.
7. Stay Curious: The Secret to Staying Young
“A young mind stems from curiosity,” Mr. Akitsu said. “Being curious and interested in things keeps you energetic and youthful.”
Curiosity plays a vital role in later life. A 1996 study first discovered a link between curiosity in older adults and longevity. Researchers surveyed over 2,000 men and women over a five-year follow-up period and found that those with greater curiosity tended to live longer.