Japanese people are known for their longevity. Recently a book by Dr. Takuji Shirasawa entitled “101 Ways to Live 100 Years Old without Dementia” indicates that a good diet and good habits in life contribute substantially to keeping the brain young and active. Some of the key points are introduced as follows.
1. Drink a cup of warm water immediately after getting up
We lose about 500 cc (½ liter) of water during sleep, so it needs to be replaced. Warm water can raise the body’s temperature and increase metabolism by 10 percent.
2. Drink vegetable or fruit juice at least 3 times a week
Drinking vegetable or fruit juice at least 3 times a week can reduce the risk of dementia by 76 percent.
3. Bask in the sun for 15 minutes everyday
Sunlight helps the body to produce Vitamin D, which is proved effective in fighting cancer.
4. Eat dark chocolate
Dark chocolate is rich in polyphenols that slows the aging process and helps to control blood sugar.
5. Cook at home
Studies have shown that people who like cooking are less likely to get dementia, as cooking can give the brain a wholesome stimulus.
6. Avoid carbonated beverages and processed foods
Carbonated beverages and processed foods, such as fast foods, are rich in phosphorus, which hinders the absorption of calcium and is detrimental to the bones.
7. Make yourself sweat
Sport can be beneficial if it makes you sweat, which eliminates toxins in the body.
8. Reduce body weight by 5 percent
Those who live to be 100 years old without illness share one thing in common — they don’t have excess body fat. The risks for diabetes and hypertension are reduced if your body weight is reduced by 5 percent.
9. Walk for 30 minutes every day
Those who hardly exercise have the highest mortality. Walking for just 30 minutes every day can increase blood circulation and improve overall health.
10. Practice meditation
Meditation can heal and prevent many illnesses. Just sitting in meditation for 10 minutes in the morning can make a good start to your day, however the longer the better.
11. Eat onions
Onions contain sulfites, which are good for lowering blood pressure. They are most beneficial when being eaten raw. A vegetable salad with sliced onions is highly recommended.
12. Do not eat after 9 pm
Fat accumulates most easily at 2 a.m. If nothing is eaten after 9 p.m., no fat will be accumulated.