Improvement of Lifestyle Habits (Adults)

June 25, 2024

Aim for Health and Longevity! Please check　□.

Take your medication properly.　□

Recently, there has been impossible and unbelievable information suggesting not to take medication when NOT unnecessary! They say to live naturally.

Undergo blood tests and check-ups every 3 to 6 months.　□

Monitor your blood pressure. Ideally, three times a day: morning, noon, and evening. Aim for a maximum blood pressure below 130 mmHg.　□

Check your body weight. What is your BMI?（BMI = Weight in kg ÷ Height in m ÷ Height in m）Aim for a BMI around 24.　□

For those predisposed to diabetes, we recommend self-monitoring blood glucose levels（before and after meals）. Fasting blood sugar should be within normal range. Postprandial blood sugar should peak around 160 mg/dL at 30-40 minutes after eating and return to 120 mg/dL or lower after 2 hours.　□

Exercise therapy

1. Stretching　□ Ensure all muscles and joints are evenly stretched. Dynamic（moving）stretching is beneficial.
2. Strength training　□
3. Aerobic exercise □
   Walking, jogging, treadmill, and other aerobic exercises.
   Approximately 7000 steps equivalent per day. Aerobic exercise lowers triglycerides and increases HDL cholesterol（good cholesterol）.

Dietary therapy

1. Reduce salt intake（aim for 7g per day）
   Food labels indicate sodium chloride = amount of salt.
2. Reduce or abstain from alcohol　□
3. Limit or eliminate caffeine　□ It can cause insomnia and arrhythmias.
4. Restrict calorie intake after your chosen dinner time（5-6 PM is ideal）　□
   According to chrononutrition, late-night eating contributes to obesity.

At our clinic, we recommend carbohydrate intake restrictions for those predisposed to diabetes or obesity tendencies.　□

There are varied opinions on carbohydrate restriction, but we endorse it. If you choose to restrict carbohydrates, self-blood glucose monitoring is advisable. Please consult us for methods of self-blood glucose monitoring. We provide devices at cost.　□

Caloric intake

The recommended daily caloric intake is: For individuals with low activity levels: Approximately 2200 ± 200 kcal for adult males. For adult females, 1400-2000 kcal. However, factors such as work, lifestyle, physique, and constitution vary, so those inclined towards obesity should aim for standard body weight and restrict calories accordingly. Consult a body weight scale for appropriate caloric intake. Weight gain indicates calorie excess.　□

Overeating or excessive alcohol consumption raises triglycerides.

To prevent arteriosclerosis, limit the following foods:

1. To lower LDL cholesterol（bad cholesterol）
   Reduce meat, processed meats（ham, sausages, bacon, etc.）, and other animal fats（saturated fatty acids）.　□
   Reduce cholesterol-rich foods such as eggs and liver.　□
2. Reduce high-cholesterol items like butter, cream, cheese.　□
3. Reduce animal fat-rich foods such as ice cream, cakes, cookies, Western sweets.　□
4. Consume fruits in moderation, up to approximately 200g per day.　□
5. Reduce sugary soft drinks containing sugar, fructose, and glucose.　□
6. Reduce refined grains like white rice and white bread.　□
   

Meat contains vitamins, so if you reduce meat consumption, consider supplementing with multivitamins.

To actively prevent arteriosclerosis, consume the following foods:

1. Eat oily fish（such as mackerel, sardines）, soy, and soy products.　□
2. Consume seaweed, mushrooms, and green and yellow vegetables.　□
   The dietary fiber in seaweed, mushrooms, and green and yellow vegetables suppresses the absorption of carbohydrates and fats. Aim for 350g of vegetables per day.

Lastly, Quit smoking　□
The harmful effects of smoking are well known. Also, quitting smoking increases HDL（good）cholesterol.

Please use this as a reference!!