Japan's Halmek magazine recently reported that the secret to a life full of vitality lies in keeping blood vessels and the brain young. The foundation for this lies in daily meals. With a bit of thoughtfulness in ingredient selection and preparation, maintaining a healthy and enjoyable diet long-term can significantly improve both blood vessel and brain health.
Doctor of medicine Taki Yasuyuki, from the Department of Clinical Geriatric Medicine at the Institute of Development, Aging and Cancer (Tohoku University, Japan), points out that when blood vessels lose their health, the brain becomes highly susceptible to atrophy. Conversely, younger blood vessels correlate with better preserved brain function.
Protecting the brain and blood vessels also helps prevent dementia, a crucial key to extending a healthy lifespan. Among these, the most important factor is daily lifestyle habits, especially diet.
Nutritionist Kikuchi Mayuko advises that adequate protein intake is essential. Additionally, blue-backed fish like mackerel and saury are rich in DHA and EPA; lycopene found in tomatoes; and astaxanthin in salmon are all highly beneficial to boost.
However, even healthy foods should not be consumed continuously as the sole type every day. Ms. Kikuchi recommends adopting a "rotational eating" method, changing different ingredients every few days to prevent nutritional imbalance.
Another important point is how to maintain this habit long-term. Skillfully utilizing microwaves or convenience foods not only saves time but also provides nutrition easily.
Doctor Taki added: "If you can maintain a healthy diet and start to feel a 'lighter body' and 'better mood', that is a sign that your brain and blood vessels are maintaining their youth."
Below are three healthy eating principles proposed by two experts:
Flexible combination of fish, vegetables, meat, and soybeans
To extend a healthy lifespan, protein and vitamins found in green and yellow vegetables and fruits are indispensable components. Protein deficiency can negatively impact both the body and the brain.
Meanwhile, vitamins help slow the aging process and boost immunity. As age increases, appetite tends to decrease, so we need to prioritize selecting ingredients with high nutrient density.
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A flexible combination of fish, vegetables, meat, and soybeans helps extend lifespan. Bui Thuy. |
A flexible combination of fish, vegetables, meat, and soybeans helps extend lifespan. Bui Thuy.
Implementing the "rotational eating" method
The concept of "rotational eating" means not eating the same type of food indefinitely, but changing types every few days. For example:
Main dishes can rotate in the order of: fish - meat - eggs - tofu.
Side dishes can rotate in the order of: cauliflower - tomatoes - spinach.
Main dishes should ideally be rotated with each meal. For side dishes, simply finish the ingredients before switching to another type; this is simple and easy to make a habit.
Utilizing simple, time-saving cooking methods
Using microwaves or convenience foods to reduce cooking time is an important tip to maintain a healthy daily diet.
By being able to prepare delicious food quickly and simply, you can maintain balanced, healthy eating habits without any pressure.
My Y (According to China Times)
