The best health tips for being a century-old (100 years old)

World-renowned for his preventive medicine, Dr. Shigeaki Hinora, who died a hundred years ago, has left behind him advice that will help you stay healthy.

Shigeaki Hinora died at the age of 105. This Japanese doctor worked almost until his last day and did not hesitate to give advice to the Japan Times, so that you can live longer and in good health. Don't forget to take notes.

The happiness

If, as Baloo says in The Jungle Book, "It takes little to be happy, really very little to be happy", happiness is essential to be healthy. So remember to indulge yourself, because sleeping and eating are only vital actions that will not fully satisfy you.

Healthy food

Poor nutrition can have harmful effects on your health in the short and long term. It is important to promote a balanced and varied diet, and avoid throwing yourself into triple cheese burgers or french fries. According to the doctor, olive oil, vegetables, fish or rice should be preferred.

Be organized

Planning your activities rather than doing everything at the last minute will reduce your stress. Organization is essential for a healthy life.

Delaying retirement

Why retire if you don't want to? Do as Dr. Shigeaki Hinohara did and continue to work as long as you have the physical and moral capacity.

Don't just sit there

According to the doctor, standing regularly helped him to stay healthy. Indeed, he attended more than 150 conferences per year during which he remained standing for more than 1h30.

Ask your doctor

He recommends that you ask a health professional if he or she would offer the same drug or treatment to someone in his or her family. If the answer is no, quickly refer to another doctor.

Take the stairs

Climbing the stairs would be a good way to keep your body in shape. So forget the elevator and take the stairs.

Finding your source of inspiration

Being inspired will allow you to quickly achieve your goals. Find out what motivates you. Inspiration can hide anywhere...

Do not focus on pain

According to the doctor, you should not focus on what makes you suffer, but rather find a way to get past it. As the first advice indicates, happiness is essential.

Don't forget the natural beauty

Even if material things are necessary, even important in our daily lives, we must not let them take over. Also focus on natural things, which will sometimes give you more satisfaction.

Be zen

Any situation can be very stressful and can ruin your health. To do this, the doctor advises you to keep calm and put things into perspective. Remember that even the most difficult moments are not eternal.

How many steps does it really take to be healthy?

We are often told that crossing the 10,000 steps a day is excellent for our health. And yet, a study by Harvard Medical School questions everything. Published at the end of May, it was produced for four years with 16741 American women aged 62 to 102. In good health and without any sign of disease, they were equipped with an accelerometer, a component of connected watches and pedometers very useful to closely monitor our daily activity.

With this study, Harvard wanted to demonstrate the impact of walking on mortality rates. And the result is far from the 10,000 steps recommended by the WHO for healthy physical activity. Indeed, among all these women, only 4400 steps per day were enough to reduce the mortality rate. "4,400 steps per day showed a mortality rate lower than 2700 steps per day. With the increase in steps, mortality rates drop before stabilizing at 7500 steps," says one of the researchers in the Parisian. Understand that 7500 steps per day would be the right number to significantly reduce the mortality rate.

Originally, the recommendation of the 10,000 steps would not be based on scientific evidence. It was a Japanese researcher, Yoshiro Hatano, who established this rule for his fellow citizens following the launch of a pedometer by Yamasa Clock in 1965. And even if no clinical trials had been done, the electronics industry had taken this figure. While it is obviously not mandatory to reach 10,000 steps a day, it should not be forgotten that the most important thing is to be physically active on a regular basis. A little like the five fruits and vegetables a day.

Doing too much sport would be harmful to your health

Too much intense and regular physical activity damages your body.

It's news that will delight all the slackers. According to a study by Dr. Adam Chekroud, playing sports in very high doses would be harmful to your health. "Playing sports more than 23 times a month, or training more than 90 minutes per session is systematically associated with poor mental health," says the doctor in the columns of The Lancet Psychiatry Journal. The very great athletes are more likely to fall into depression than others. Too much exercise can also damage your heart, cause hypertrophy of the arteries and make your brain dependent. Worse, it has been shown that intense exercise reduces libido in men.

According to this study, people who run at a fast pace more than three times a week are more likely to die than those who run moderately. Running at too high a pace suppresses the health benefits it provides when done moderately. It is best to have a sporting activity for 30 to 60 minutes.

It's proven by science: to be healthy, 10 minutes of sport a day is enough

We now know how long to participate in physical activity to feel its benefits.

The cleaver fell off. No need to train for hours at the gym to hope to look as good as our dreams and be healthy. Indeed, according to an American study, ten minutes of exercise a day would be more than enough.

In the collective imagination, going running every weekend for an hour is much more beneficial than multiplying the 10-minute training sessions. Well, no, not necessarily. At least that is what a new study published in the American journal Medicine & Science in Sports & Exercise reveals. According to her, there is no minimum length of time required for physical activity to be beneficial to our health. Ten minutes of sport a day would be more than enough.

To reach this conclusion, the team of researchers in question analyzed data from nearly 30 studies covering the period from 1995 to 2017. They concluded that each movement was important. While sports sessions lasting more than 10 minutes help to reduce blood sugar levels, control blood pressure, protect against chronic diseases and reduce the risk of premature death, those lasting less than 10 minutes are just as effective. So no matter how long you spend in the gym, the important thing is to get there!

Proven by science: sport, the most effective anti-wrinkle treatment!

Botox? Lifting? Sophisticated creams? We can forget about it. One study found that starting sport even later in life dramatically reverses the process of skin aging and wrinkle formation.

The effects of skin aging are reflected in the thickening of the outermost layer of the epidermis (called the stratum corneum or horny layer) and in the thinning of the dermis, the fleshy part below.

Over time, the visible surface of the skin dries out and becomes more dense, and the inner part, as it becomes thinner, loses its cellular elasticity and becomes flaccid.

To rejuvenate, it would therefore be necessary to reverse this implacable process: refine the epidermis and strengthen the dermis. A challenge that cosmetics have difficulty meeting and that injections try to hide, without solving the problem, sometimes giving the face a cardboardy appearance, certainly without wrinkles, but also without shine.

And it's hard for most of us to live with.

Fortunately, a very simple alternative, observed by a team of Canadian researchers, considerably rejuvenates our skin: playing sports for three hours a week, regardless of our age.

The researchers conducted their experiment with a group of volunteers aged between 20 and 94 years. Half of the group was invited to do at least three hours of physical exercise per week, the other half to remain sedentary.

The results observed under a microscope at the end of three months showed that athletes over 40 years of age had skin 10 to 20 years younger than that of sedentary people of the same age. Their epidermis was thinner and smoother and their dermis thicker and more elastic...

Dr. Mark Tarnopolsky, a sports medicine specialist (neuromuscular and neurometabolic diseases) and supervisor of the study, explains that these structural changes in the skin could be due to a group of proteins, myokins (IL-15), secreted by muscle cells and released into the body. Indeed, their concentration had increased by 50% among sports people.

But for Dr. Tarnopolsky, it is unlikely that this substance could be manufactured and injected to eliminate wrinkles as a replacement for sport. Especially since other substances would certainly be involved in the rejuvenation of the skin under the effect of sport.

But let the less athletic be reassured. Of course, they have to start moving, but not necessarily by playing intensive sports. Walking, cycling, swimming, swimming, activating in the garden or doing stretching or yoga would trigger any process...

Meditation, diet, exercises... Why we should all adopt the Alzheimer protocol

In the face of Alzheimer's disease, conventional medicine remains powerless. It seems that some dogmas have not been challenged. At the same time, researchers from all over the world have explored new avenues. Among them, Dr. Dale Bredesen, a neurologist, whose global protocol makes it possible to reverse the first symptoms of the disease.

While Alzheimer's disease is constantly gaining ground (225,000 new patients are diagnosed each year in France), there are currently no effective drugs available. The prognosis is staggering: according to the France Alzheimer association, 1,275,000 people will be affected by 2020.

Improvement of memory, disappearance of symptoms

On the research front, however, one event has seriously shaken up these dark facts: for the first time, patients with a new form of Alzheimer's disease have seen their cognitive decline reversed and their memory improve. A rescue due to the strict follow-up of a protocol implemented by Dr. Dale Bredesen, neurologist, and his team at the University of California-Los Angeles.

A protocol resulting from thirty years of research on the degenerative processes of the brain, which led Dr. Bredesen to question the dogma of the "amyloid hypothesis", considered central by most neurobiologists.

According to this official hypothesis, Alzheimer's disease is caused by the accumulation of beta-amyloid proteins on synapses (neural connections) causing cognitive decline. Except that the destruction of this protein by prescribed drugs does not stop the progression of the disease.

Dr. Bredesen and his team will demonstrate that the production of the protein involved is not the cause of Alzheimer's disease, and that the disease itself is a defense mechanism for the part of the brain that, among other things, produces this protein.

In other words, the formation of beta-amyloid plaques is one of the ways in which the brain is protected from threats that alter the balance of neural signals (between those responsible for destroying neurons and those responsible for repairing and renewing them).
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Identify the threats to our brains

These threats that the brain is fighting are:

  •     1/inflammation;
  •     2/ Nutrient and hormone deficiencies;
  •     3/toxic substances.

While current treatments for the disease focus on only one aspect of the disease (amyloid protein) with a single (and ineffective) therapy, Dr. Bredesen has identified 36 factors involved, to be combated synergistically, by suppressing them or compensating their deleterious effects, so that the brain does not have to protect itself from them.

These factors include: food loaded with sugars and animal fats (inflammation), insulin resistance and cortisol production (hormonal deregulation), heavy metals, pesticides and certain drug treatments (toxic substances), devitalization of orgasms (deficiencies).

The protocol implemented by Dr. Bredesen's team is based on an initial program generated by an algorithm, called ReCODE (reversion of cognitive decline) based on multiple data (genetic, behaviour and cognitive abilities, lifestyle, medical experience, etc.) collected during patients' pre-clinical tests.

ReCODE Protocol, a global and personalized program

This program, which includes diet, nutrient supplementation, physical exercise, meditation, etc., can be modified by the patient over the months.

The follow-up of this protocol, initially tested for 24 months on ten patients, nine of whom were carriers of the ApoE4 gene, which increases the risk of developing the disease. The result: 8 out of 10 patients have regained the ability to think, remember and reconnect with their surroundings.

Since then, he has been followed by hundreds of individuals who had just reported the disease.

Namely: when the disease occurs, it started about fifteen years ago.

Hence the usefulness of following, each of us, the main principles of this regenerating protocol: to put an end to junk food (refined sugars, animal fats, pesticides, industrial foods...), to regulate stress through meditation, to practice daily physical exercise, to do blood and cognitive tests allow us to know our genetic data and the state of our brain capacities, to boost our intellectual capacities...

Despite the perpetual conflicts of interest between research and industry, which lead some to doubt this protocol, we have everything to gain from taking it seriously and emancipating ourselves somewhat from the dogmas in force. To escape the announced statistics.

5 crucial reasons to reduce our meat consumption

Halving our meat consumption has very beneficial effects, both for our health and for the health of our planet.

The very detailed report of the Terra Nova think tank confirms the need to reduce our meat consumption by 40% and takes stock of the real benefits of a "vegetalised" diet, demonstrating that this type of diet respects all physiological needs and has positive effects on health and the planet.

In our food culture, meat has long been adorned with an aura of all-powerfulness that seems difficult to renounce, despite the denials. Associated successively with vitality, human superiority (over the world of other living beings) and social success, its consumption in developed countries exploded during the 20th century. It is now growing phenomenally in emerging countries (for example, there is a 1350% growth in Asia compared to the 1960s).

The result of this intensive production: "More than a billion animals must be slaughtered each week throughout the world in order to satisfy this demand", to which are added nearly 120 million tonnes of fish per year (mass capture in the seas and oceans, excluding livestock). Demand is so excessive that it leads to a series of disasters: health scandals, ecological degradation, human diseases linked to an excess of protein and animal fats. And, of course, great suffering of the animals, mistreated without respite from birth to death.

A balance sheet so disastrous that nutritionists, doctors, epidemiologists, environmental specialists and animal advocates are now sounding the alarm bells: Gradually, positive beliefs about meat consumption have taken a blow and its consumption in Western countries is - relatively - in decline: "From a product considered virtuous and fortifying, synonymous with health and prosperity, animal flesh has gradually been degraded into a more or less suspect product".

This is a favourable ground for understanding, which recommends, within twenty years, to reduce by half our meat consumption in favour of vegetable proteins: so-called "Mediterranean" diets, closer to that of prehistoric mankind: contrary to what we imagine, the consumption of vegetable products has always been a priority in their diets. "From a product reputed to be virtuous and fortifying, synonymous with health and prosperity, animal flesh has gradually been degraded into a more or less suspect product."
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Fighting world famines

With population growth (9 to 10 billion people in 2050), cereal resources will not be sufficient to feed the planet. Indeed, livestock, as a whole, now consumes about 40% of the world's cereal production and mobilizes, in addition to pastures, one third of the world's arable land. If meat production increases with human density, it will not be sustainable.
Preserving the Earth and its resources

The increasing intensive livestock farming requires:

  •     new areas of crops for animal feed, sought in favourable climatic zones; hence, for example, the massive deforestation of the Amazonian forest for soya cultivation, the main ingredient of this food in industrial farms.
  •     considerable water requirements for crop irrigation (transgenic for soybeans or maize), in addition to nitrogen fertilizers that end up in groundwater (nitrate pollution). Intensive livestock farming activities are also responsible for 64% of global ammonia emissions (acid rain generators - water pollution, forest dieback), high CO2 and nitrous oxide emissions (greenhouse gases), methane...

Respect the animals that feed us

Thanks to the video surveys of the L214 association, which massively distributes them on social networks, it is now impossible to ignore the living and death conditions of animals in intensive livestock farming and slaughterhouses. Confined, encaged, brutalized, tortured or cut alive, their ordeal relentlessly denounces the perversion of industrial production and its logic of yield (whatever the field concerned, moreover). This visibility has forced politicians to finally recognise the "slaughter animal" as a "sensitive living being" and to legislate accordingly, under public pressure. Relayed by the media, the work of scientists, academics, researchers and philosophers in favour of animal rights and, in so doing, of a less meaty (or even vegetarian or vegan) diet, reinforces societal awareness, forcing the agri-food industry and the major retail players to reposition themselves in the face of "new needs and new customer sensitivity thresholds" (withdrawal of chicken eggs raised in cages, development of vegetarian offers, etc.). ). But the road ahead is very long: at Christmas time, some supermarkets offered zebra meat, antelope, llama, crocodile and ostrich... Newcomers in the chain of animal suffering.

Limiting the risks of a pandemic

"In confined spaces, with large numbers of animals, epidemics spread more quickly. And, due to the globalization of trade, its diffusion is no longer geographically limited." This widespread use of intensive livestock farming worldwide leads to massive antibiotic consumption, leading to antibiotic resistance. This limits our ability to fight animal and human diseases. "80% of antibiotics administered worldwide are administered by livestock, making it the main cause of the development of antibiotic resistance", and the recognition by the WHO (World Health Organization) of the growing interdependence between animal and human health. At present, we do not know whether the health surveillance networks developed on a global scale will be able to prevent a global pandemic...

4 out of 10 cancers are preventable: the risky behaviours that must be banned

150 000. This is the number of deaths due to cancer in France in 2017. A disease partly due to lifestyle and the environment.

As revealed in the latest weekly epidemiological bulletin of Santé Publique France, about four out of ten cancers were due to lifestyle-related risk factors in 2015. 142,000 cancers could have been prevented.

To find out, the International Agency for Research on Cancer (IARC) brought together more than 80 experts, who raised the exposure levels of the French population to thirteen risk factors classified as certain or probable carcinogens.

Result? Tobacco is the main cause of the disease in France: in 2015, 20% of cancers were attributed to cigarette consumption. In the same year, alcohol was responsible for 8% of new cancer cases, followed by diet (5.7%) for men and overweight and obesity (6.8%) for women.

What behaviours should be avoided to limit the risk of cancer? They are not limited to smoking, alcohol consumption, unbalanced diet, overweight and obesity.

Insufficient physical activity, the use of exogenous hormones, sub-optimal breastfeeding time, infections, ionizing radiation, air pollution, UV radiation and exposure to chemicals also increase the list of cancer risk factors.

Cancer: what diet to protect yourself?

Diet is a key element in cancer prevention. Even if it is not enough to prevent the disease, simple but essential rules must be adopted. They help to maintain a healthy lifestyle and therefore reduce the risk of contracting the disease. An update with Dr Pascale Modai, a medical nutritionist in Paris.

Favouring food

Fruit and vegetable consumption is associated with a reduced risk of certain cancers. These foods contain a wide variety of substances that can potentially protect against cancer: antioxidants, vitamins, minerals and fibres.

Antioxidants are nutrients found in large quantities in many fruits and vegetables, especially red fruits, carrots, spinach and tomatoes, but also in cereals, almonds, coffee and tea. The most common antioxidants in fruits and vegetables are beta-carotene (vitamin A), vitamin C, vitamin E, polyphenols and lycopene. Their activity is in contrast to that of free radicals, chemicals produced in living cells that damage DNA.

If you have to eat fruits and vegetables, you may wonder which ones and how many. The answer is many and varied. That is to say at least 5 fruits or vegetables per day, so at each meal a vegetable or salad, and a fruit for dessert, plus another during the day (breakfast, snack). This makes about 400 g of vegetables and fruit to eat every day.

Think also of products that give your dishes a strong taste and smell. Garlic, onion or cabbage are beneficial and have antioxidant properties.

Avoid the consumption of antioxidants in the form of food supplements, the benefits of which are highly debated. In addition, the consumption of high-dose beta-carotene food supplements significantly increases the risk of lung cancer among smokers.

Limit food intake

The factors that increase the risk of cancer are mainly alcoholic beverages, as well as excess red meat, fatty fish and deli meats.

According to the standards of the World Health Organization (WHO), it is recommended that women should not exceed two glasses of wine per day.

When we talk about "red" meat, we are referring to all meat for slaughter: veal/beef, pork, lamb/sheep. When consumed in excess, they increase the risk of developing colorectal cancer. This is also the case for delicatessen products (sausages, sausages, bacon, ham...). Excessive consumption of foods that are too fatty and sweet is responsible for overweight and obesity, which are themselves associated with an increased risk of cancer.

Limit the consumption of red meat and fatty fish: it is advisable to eat less than 500 g per week and, to supplement protein intake, to alternate with poultry, fish and eggs. Avoid eating deli meats, which are not only very fatty but also very salty.

The best ally: a healthy lifestyle

The prevention of cancer depends above all on a healthy lifestyle. Tobacco and alcohol are the two leading "preventable causes" of death in France, with an estimated number of "premature deaths" of 73,000 and 49,000 people respectively per year.

The number one enemy in the fight against cancer is above all tobacco. Initially, it was mainly responsible for lung cancer, but now we know that the pathologies associated with smoking and passive smoking are much broader (cardiovascular diseases, for example). Sedentary living is also one of the main causes of the increase in the number of cancers over the past 20 years.

If sport directly helps to prevent certain cancers such as colon or breast cancer, its best role remains above all to improve our quality of life. Regular physical activity helps to fight anxiety, depression, fatigue and overweight, which are factors that contribute to the development of cancer.

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