Food as medicine this idea emphasizes the interconnectedness of food and medicine, where certain foods are not only consumed for nourishment but also for their potential health benefits. It's a fundamental concept in traditional medicine systems and holistic health approaches.
This summary integrates information from "How Not to Age" by Dr. Michael Greger, "The Cancer Code" by Dr. Jason Fung, "Can We Eat to Starve Cancer?" by Dr. William Li, valuable insights from renowned doctors, people's experiences, and personal collections. Please note that you are fully responsible for making decisions regarding diagnoses, treatments, and other methods based on your own condition. Some information may be familiar to you, while other aspects may be new. It's important to discern if information is biased by vested interests and media, and ultimately decide whether or not to adopt it based on your circumstances. Let’s focus on comprehensive data and evidence from all angles! Otherwise, you may wonder why doctors who recommend laser eye surgery still wear glasses, or why expensive medications fail to produce desired results and instead cause side effects.
Diet, exercise, sleep, and mood are the four pillars of health. Let's begin with a varied and balanced diet!
****** SUMMARY ******
95% of your diet should consist of plant-based whole foods such as beans, peas, mushrooms, vegetables, fruits, berries, nuts, seeds, healthy fermented foods (especially highlighted is natto and tempeh), healthy oils, teas, lightly roasted coffee, soy milk, spices (especially clove, cinnamon, fresh turmeric, ginger, non-Dutched natural cocoa powder, and 70% or higher black chocolate highlighted), whole grains, clean water, pure honey, yogurt, and yeast flakes to ensure that your body receives enough vitamins, minerals, and antioxidants to maintain healthy cellular function and immune system. If possible, opt for organic produce, otherwise wash washable foods carefully (soak before rinsing under running water).
Regardless of how good a certain food is, avoid consuming it excessively. A diverse, moderate, and balanced diet yields greater effects because foods have synergistic effects. Avoid being led by commercial propaganda to favor specific diets or therapies. Even healthy foods should not be consumed excessively at once, as it can upset the body's balance and pose risks. For instance, spinach latte should not be consumed in excess, both spinach and portulaca oleracea (common purslane, also known as little hogweed, or pursley) contain high levels of oxalic acid. Consuming 1200 milligrams of oxalic acid in one sitting could lead to acute kidney failure and require dialysis. Consuming excessive potassium ions from fruits and vegetables may result in hyperkalemia, while consuming too many overly sweet fruits may cause blood sugar fluctuations. Excessive caffeine intake may also lead to irregular heart rhythms. Excessive salt reduction can lead to abnormal blood pressure and even risk of fainting, while low-fat diets without healthy oil can affect the absorption of fat-soluble vitamins.
For the remaining 5% of your diet, limit the intake of meats, eggs, and fish (due to serious ocean pollution, although they're nutritious and rich in omega-3 like salmon, even one bite of salmon contains at least 14 toxins, including dioxins, polychlorinated biphenyls - PCBs, DDT, and 11 types of pesticides. Not to mention other concerning substances like heavy metals, microfibers, and microplastics), dairy, sugar, salt, junk food, and processed food (especially processed meats, which contain NOs compounds and N-Nitroso compounds, known to be some of the strongest carcinogens, even more toxic than dioxin). Avoid dry cooking methods, such as frying, barbecuing, or toasting, even if plant-based like French fries, potato chips, and over-toasted toast, as they can produce harmful compounds like acrylamide. However, it's worth noting that air-frying produces about 90% less acrylamide. Furthermore, red meat contains unique amino acids like L-phenylalanine and creatine, which can form carcinogens when exposed to high heat.
Low-carb diet: High blood sugar can cause excessive fatigue in the pancreas, leading to systemic metabolic disorders. Elevated blood sugar and insulin levels increase the risk of cancer. Avoid overeating: The larger the meal, the greater the oxygen consumption, and the more oxygen-deficient the cells, the greater the pressure on the heart and the higher the blood pressure. As long as the body initiates digestion, it is like activating a large chemical factory with hundreds of chemical reactions. Of course, the body also has protective mechanisms, but excessive eating can cause breaches in these defenses, eroding various organs and parts of the body. Long-term overeating habits, binge eating, and prolonging the digestion time of the day all continue to damage the body's cells and accelerate aging.
Intermittent fasting, similar to ancient practitioners who abstained from eating after noon, triggers the body's autophagy response (self-eating and cleaning), a normal cellular self-destruction mechanism that helps clear aging or abnormal cells. The Yellow Emperor's Inner Canon is one of the earliest records of this term, with the phrase 'No matter what illness, ask about diet, eating to satisfy hunger.' Eating less than full, not exceeding seventy to eighty percent fullness, reducing the number of meals such as eating twice a day, and shortening the overall eating time of the day allow the digestive system to rest fully.
Additionally, avoid relying on artificial supplements; opt for nutrients from natural sources, which contain hundreds or thousands of beneficial substances that scientists haven't deeply researched yet. Similarly, try to minimize chronic medication intake if possible. Be cautious of products containing artificial chemicals that can be absorbed through the skin or inhaled. Lastly, avoid smoke (from cigarettes or e-cigarettes), alcohol, stress, prolonged sitting (sedentary lifestyle), excessive screen time, exposure to environmental chemicals (like asbestos and PM2.5), and radiation (from excessive sunlight exposure or medical radiation).
Incorporate appropriate and sufficient aerobic exercise, stretching (such as yoga, qigong, etc., focusing on muscles, fascia, and joints), eye exercises, massage (for the body, face, feet, scalp), quality sleep, meditation, listening to classical music with alpha waves, intermittent fasting, 20 minutes moderate exposure to sunlight, maintaining a positive mood with social connections or comedy shows, light exercise after meals (such as indoor slow jogging, outdoor brisk walking, or any other activity you prefer, to educe blood sugar fluctuations to protect blood vessels), chewing slowly and thoroughly helps protect the digestive system and pancreas, gargling with salt water, routine dental cleaning, practicing ancient Indian oil pulling with 10-15 cc of healthy oil like coconut oil in your mouth for 15-20 minutes to protect gums and eliminate bacteria associated with periodontal disease which may enter your bloodstream, occasional hot showers, and soaking feet in hot salt water for 15-20 minutes before bed.
Almost all aspects of health and diet revolve around blood circulation and vascular health. Plant-based diets rich in nutrients and antioxidant compounds improve vascular health in many ways.
However, everyone is unique, with different genetic, immune, physical, and allergic conditions, strengths and weaknesses, metabolism, emotional intelligence, mental state, upbringing, and environment. However, the direction and concepts remain the same. Therefore, there's no excuse! It's never too late at any age. Start tomorrow morning at breakfast. By the way, if you skip breakfast or fast excessively to reduce bile secretion from the gallbladder, it may raise the risk of developing painful gallstones. Although moderate fasting can activate autophagy, which is beneficial.
And it’s never too late! Whether you're in your 60s, 40s, 20s, or younger, the earlier you start, the better. Don't leave it to chance, as no one can guarantee whether you belong to a group with a lower disease and cancer threshold of overall body condition. Some might say “If you aren't enjoying life what's the point!” I would say there are many ways to enjoy life. 5% of a crazy diet is enough for me while I still keep 95% of them healthy. Because once those diseases, cardiovascular issues, or dementia…etc come early, then I won't be able to enjoy my life and instead fall into daily troubles. And please always doubt and think what people say, including this article share.
Don't be too superstitious about anything, nor too trusting or distrustful. You must personally experience, experience, and experience again to know what you need. Life's greatest challenge: change. Combining science, experience, and knowledge to resist our inertia and unhealthy habits.
Read on if you want to maintain good health, look younger, have vitality, prevent diseases, cancers, dementia, and depression, combat frailty, age gracefully, and live a long life by addressing modifiable risk factors! We can achieve this naturally.
****** FINDINGS 1 - AGING ******
Dr. Michael Greger: “What can we do to protect our bones, bowels, bladder, and circulation? Our hair, hearing, and hormone balance? Immune function, joint health? Our minds and our muscles? Sex life and skin? Our teeth, vision, and finally, our dignity in death.”
How Not to Age - Presentation - Michael Greger, MD FACLM
All the quotes are from Dr. Michael Greger in this video.
”Diet can trump genetics.”
“We are what we eat. Genes load the gun, but lifestyle pulls the trigger. Aging causes diseases, and then death. It could potentially address all the diseases, arthritis, osteoporosis, sensory impairments simultaneously.” Thus, consuming anti-aging and antioxidant-rich foods to slow down the aging rate and aging process itself is crucial.
“At least 95% plant-based and 5% animal product, avoiding highly processed foods, emphasizing beans as the healthiest source of protein, water as the best beverage (teas, and lightly roasted coffee), nuts as the healthiest snack, and whole grains. Go wholly whole (raw, cooked, ground, or fermented), whole food is better. It can drop LDL cholesterol as well. Reducing the load of gerontotoxins, age-accelerating toxins, such as advanced glycation end-products, also known as glycotoxins, or AGEs.”
“AGEs occur naturally in animals, but dry cooking methods can generate 10 to 100 times more. When muscle cells (like red meats and poultry) rupture under dry heat (fried or broiled), highly reactive compounds combine with blood and body sugars to form AGEs within the meat. That single high AGE meal with the fried or broiled breast induced a profound impairment of artery function within hours. You can significantly cut down on glycotoxin intake, just by switching up cooking methods. The safest ways of cooking meat are moist methods, such as boiling, poaching, steaming, stewing.“
“What about fish? Unfortunately, our oceans have essentially become humanity’s sewer. Everything eventually flows into the sea; so, the consumption of contaminated seafood has become the main route of human exposure to chemical pollutants. Ocean pollution is a complex mixture of plastic waste, toxic metals, manufactured chemicals, oil spills, urban and industrial wastes, pesticides, fertilizers, pharmaceutical chemicals, agricultural runoff, and sewage. Number one source of DDT? Fish. Number one source of PCBs? Fish. Salmon is the worst when it comes to PCBs, followed by canned tuna. Salmon also has the highest levels of dioxin-like compounds.”
“So, on the one hand, fish has long been viewed as a healthy dietary component because of those long-chain-omega-3’s, but on the other hand, we’re so polluting our world that we’re now seeing heavy metals, pesticides, flame retardants in fish, forever chemicals, which may explain why, despite their omega-3’s, there’s been a failure to consistently observe beneficial effects of fish consumption.”
“Now, we have studies like this, where mice fed commercially available farmed salmon fillets with common levels of persistent organic pollutants were found to develop insulin resistance, glucose intolerance, abdominal obesity, fatty liver, chronic low-grade inflammation. So, even just background levels of pollutants that might be presumed to be safe could completely counteract the potential benefits of omega-3s, in particular, leading to metabolic issues.”
“For mercury (Hg), it’s more about brain health. Hundreds of thousands of babies born with brain damage every year, seemingly as a consequence of their mothers consuming mercury-contaminated fish during pregnancy, with the resulting loss of intelligence estimated to cause billions of dollars of lost productivity every year. In the aging literature, there are cases like this: a man with progressive memory loss tentatively diagnosed with Alzheimer’s dementia by consuming swordfish once or twice a week. When the fish was removed from his diet, his mercury levels fell, and his memory bounced back. You can see the same remarkable reversals with hair loss.”
If you don’t drink water filtered by sewage treatment plants or industrial facilities, then what about the seafood living in that water? Initially, I chose small fish like salmon as they are lower in the food chain and accumulate fewer pollutants. However, even one bite of salmon contains at least 14 toxins, including dioxins, polychlorinated biphenyls (PCBs), DDT, and 11 types of pesticides. Not to mention other concerning substances like heavy metals, microfibers, and microplastics. Just consider the massive garbage patches in the Pacific, Atlantic, and Indian Oceans, as well as the North Sea at https://education.nationalgeographic.org/resource/great-pacific-garbage-patch & https://en.wikipedia.org/wiki/Great_Pacific_garbage_patch . Although we can't entirely avoid environmental chemicals in plants, we know that compared to animal-based foods, plant-based foods are likely to have the lowest pollution levels at the bottom of the food chain, unless they are organic.
“Meat is a problem, in terms of lifespan, eating a burger may cut one’s life as short as smoking two cigarettes, and also like watching two hours of television. Retreat from meat (2 oz - 57 grams or less about 5 times per month). Reduce diary. Slash sugar(Only 28 grams - 7 teaspoons daily). Eliminate eggs (No more than 3 per week. Of all the animal protein sources, eggs were found to be the worst.). Go easy on fish (fewer than 3 oz - 85 grams, up to 3 times weekly).”
“In fact, the worst thing about humanity’s diet is mineral sodium, too much salt. It is the single deadliest ingredient in humanity’s diet. Our number one dietary risk factor for death. Thus, salt substitute, sodium-free salt, half potassium salt are recommended. Obviously influences cardiovascular disease death rates and premature death. Avoid junk food: Ultra-processed foods, eaters of fatty, salty snacks, often packed with added salt, sugar, and fat. Be careful, for most of people, more than half of diet is junk. Just cutting back on animal foods isn’t enough. Healthy plat-based diets are associated with a significant lower risk of dying, but unhealthy plant-based diets are not. In the Harvard cohorts, the more you minimize meat, eggs, and dairy, the lower your risk of death falls, but that’s only if you’re eating health plant foods.”
“No alcohol. Even red wine? Unfortunately, interventional trials show that wine can cause inflammation within hours of consumption, both red and white. What about just taking supplements of the red wine compound resveratrol? Oh, you mean the supplement found to nearly triple the loss of brain tissue compared to placebo? No, thank you.” If you really want resveratrol, you can find it in red grapes and peanuts. But please ensure peanuts are well preserved to eliminate the highly toxic aflatoxin.
“No smoking.”
“In 2021, we found out acrylamide can inhibit autophagy. Acrylamide is a toxin concentrated in French fries and potato chips that’s formed during the frying process. Chronic ingestion of acrylamide-containing products induces a pro-inflammatory state. However, deep frying causes the formation of all matter of desired food-borne toxicants. Air-frying produces about 90% less acrylamide. Coffee activates autophagy. And decaf appears to be just as protective; so, it’s not the caffeine. Coffee contains more than a thousand bioactive compounds.” The polyphenol chlorogenic acid is the most abundant antioxidant in coffee and was found to enhance autophagy in human cells. Light roasted coffee bean has more than dark roasted one. And brewed has more than espresso. Paper filtered is the best because it traps the cholesterol-raising compounds in coffee. Freeze-drying is okay. Spermidine can activate autophagy. Anti-aging effects were found in the heart and kidneys, rejuvenating immune function, delaying brain aging, and improve cognitive function. Spermidine might be an anti-aging vitamin.”
Highlighted spermidine-rich foods: beans and peas (like tempeh, natto, soybeans, edamame, green peas, split peas, chickpeas, hummus, and lentils), mushrooms, mango, wheat germ, lettuce, one-year-aged cheddar, broccoli, cauliflower, and celeriac. I removed animal-based or potentially risky food items from the original list:
“Randomize constipated diabetics to either cookies containing a tablespoon (20 g) a day of ground flaxseeds or flax-free placebo cookies for 12 weeks and not only does the flax improve constipation symptoms but resulted in an eight-pound weight loss over placebo, 25-point lower blood sugars, an astounding drop in hemoglobin A1c, and 17-point lower LDL cholesterol. The flaxseed beat out the psyllium for constipation relief, weight, blood sugars, and cholesterol, and, is cheaper. Flaxseeds were also directly compared to the prescription laxative lactulose. Dried cranberry powder reduces the overactive bladder syndrome without any of the drugs side effects: dry mouth, constipation, sedation, impaired cognition, rapid heartbeat, urinary retention, and the visual disturbances. Urinary incontinence is a common problem among older adults, particularly women, thanks to childbirth. Systemic menopausal hormone therapy like Premarin actually makes it worse. Kegel exercises, pelvic floor exercises can help. In addition, the hormone therapy outcomes more cases of breast cancer, coronary heart disease, dementia, gallbladder disease, stroke, venous thromboembolism (blood clots). For men, urinary issues are more an enlarged prostate problem, having to get up multiple times at night, wee hours of the night. Cranberries to the rescue there again can significantly improve prostate symptoms. Pumpkin seeds work for men’s lower urinary tract symptoms. Pumpkin seed oil works for hair loss in women. Rosemary oil, however, may be more closely matched. A hundred balding men were randomized to twice a day minoxidil like Rogaine versus a rosemary lotion. The rosemary lotion appeared to work as well as the drug. If you want to give it a DIY try, you can premix rosemary essential oil to your favourite lotion and then rub into your scalp twice a day.”
“In the U.S., menopausal hot flashes are considered inevitable, but there isn’t even a word for hot flash in Japanese. This may be due to their greater consumption of soy foods, but you don’t really know until you put it to the test. Harvard’s Center of Excellence in Women’s Health funded a randomized, crossover trial of a half a cup (118 ml) of unsalted soy nuts a day and achieved about a 40 to 45 percent reduction in hot flashes within two weeks compared to the control group. Given that a plant-based diet may also be effective for managing menopausal symptoms, researchers decided to combine the two: a plant-based diet plus whole soybeans. Plant-based nutrition with a daily half cup (86 g) of cooked whole soybeans can reduce the number of serious hot flashes by 84 to 88 percent within twelve weeks.”
“Whole fennel seeds significantly improves menopausal symptoms. fenugreek may also help, though not as much as hormones, but without the side effects. Though fenugreek can make your pee smell like maple syrup, sounds like a bonus! Spices: black cumin led to significant improvements in memory and other tests of cognition within nine weeks. Black sesame seeds drove down systolic blood pressures by eight points within a month. If sustained, that alone could decrease the risk of stroke by about a quarter.”
“Strawberries work for osteoarthritis patients. The real strawberries significantly decreased constant pain, intermittent pain, and total knee pain, and improved disability and overall quality of life. Like steroid injections, which actively worsen joint deterioration, and offer no greater pain relief than placebos. Or arthroscopic surgery, which may end up tripling our risk of ending up having to get a total full knee replacement. A quarter of a teaspoon of ground ginger a day can beat out placebo for joint pain.” Well, strawberries typically have excessive pesticide residues, so it's advisable to wash them thoroughly under running water for at least 15 minutes.
“There was even a study on topical ginger. at least, when applied to the scrotum. Paper-thin slices of ginger applied over the inflamed testicles, and the researchers were, on the ball, healing nearly three times faster than the control group. There have been more than a hundred randomized, controlled trials on ginger, shown to help with nausea and vomiting and everything from COVID to PMS. Heavy periods, painful periods, migraine headaches, multiple sclerosis, and the list goes on. Mounting evidence suggests ginger can promote healthy aging.”
“Dementia is one of our most pressing public health problems and the most feared condition of later life. (Alzheimer’s/dementia 32% Cancer 21%, Contagious disease (COVID-19, influenza) 19%, Stroke 15%, Heart Attack 13%). There’s a common misconception that we have no control, over whether we develop dementia, but the good news is that although Alzheimer’s may be incurable, at least it is preventable.”
“There is an emerging consensus, that ‘what is good for our hearts is also good for our heads,’ because clogging of the arteries inside the brain with atherosclerotic plaque is thought to play a role in the development of Alzheimer’s dementia. Too much cholesterol in our blood is unanimously recognized to be a risk factor for the development of Alzheimer’s disease. Those with a total cholesterol of 225 mg/dL or more may have nearly 25 times the odds of ending up with amyloid plaques in their brain 10 to 15 years later. Cholesterol explains how the Alzheimer's gene APOE4 ravages the brain. After all, APOE is the primary cholesterol carrier in the brain. LDL cholesterol in those with bad gene variants of APOE averages 40 points higher, but switch people to a diet lower in animal fat and that cholesterol difference can be effectively smoothed out. So, diet can trump genetics. Genes load the gun, but lifestyle pulls the trigger.”
“Human beings may have evolved to maintain an LDL cholesterol level of around 25 mg/dL, but the average in the Western world is approximately 120 mg/dL. No wonder heart disease is the leading cause of death in high income countries, and dementia is killer #2. That helps explain why the so-called Alzheimer’s gene is the single most important gene when it comes to longevity, too Which is good news, because even if we’ve been dealt some bad genetic cards, we still may be able to reshuffle the deck with diet. So, in terms of dietary guidelines for the prevention of Alzheimer’s, we should center our diets around vegetables, legumes (beans and peas), fruits, and whole grains. In other words, the dietary pillar of lifestyle medicine: whole food, plant-based, nutrition. Or even simpler, plants, plants, and more plants.”
“For Alzheimer’s disease, at the core, the key takeaways are the following: Reduce processed sugars, fats (especially saturated fat), animal products (meats, dairy, cheese), processed foods, and salt. Consume more plants of all varieties (and all colours), especially greens (spinach highlighted) and beans, fruits especially berries (a quarter cup 23g/day of blueberries, or a cup 138g/day of strawberries highlighted). Because blueberry consumption can improve blood flow to certain critical regions of the brain.”
“Don’t mix milk (or cream) with teas (artery protective effects), berries (improve blood flow, antioxidants), coffee (autophagy-activating compounds), or dark chocolate (antioxidants). Plant-based milk like soy milk, oat milk might be good options to replace milk. Researchers found that the total antioxidant capacity of our bloodstream shoots up within an hour of eating a cup-and-a-half (200 g) of blueberries with water and remains elevated five hours later. With milk, after eating a whole bowl of blueberries, they ended up with less antioxidant capacity in their body, because they ate blueberries with milk.”
“One reason greens may be referred to as an anti-Alzheimer’s plant is because dark green leafy vegetables (kale highlighted) can also improve blood flow in the brain in interventional trials. A cup a day’s worth of cooked kale can see significant improvements in complex attention, cognitive flexibility. A half cup of kale’s worth of the cruciferous compound sulforaphane got significant improvements in processing speed and working memory. What’s the recommendation for preventing age-related macular degeneration, our leading cause of blindness? Or even treating it in its earliest stages? Consume a diet high in green leafy vegetables. We’re talking two to three servings a day, so at least greens at every lunch and supper, with bonus points for sneaking them into breakfast in, say, a green smoothie. In fact, blending greens can triple the bioavailability of a key, vision-protecting nutrient. The nitrates in a serving or two of cooked greens can slow our metabolic rate for the same reason. And being 11 years younger. A little shot of beet juice can help free divers hold their breath longer, because it improves the efficiency of our mitochondria, the little power plants in our cells, allowing us to effectively extract more energy from each breath. Another dietary intervention that has a similar effect on slowing metabolism is calorie restriction.”
“Instead of starving all the time, you can just eat a big salad. What else can greens do? In the Harvard Nurses’ Health Study, the consumption of leafy greens appeared to protect against the development of frailty. The equivalent of two thirds of a cup (158 ml) of spinach led to a significant boost in muscle strength, muscle quality, and muscle mass in older men and women. A single cup (240 ml) of cooked greens worth of vegetable nitrates significantly boosted maximal power and velocity in quads so much it was ‘functionally equivalent to acutely reversing the effects of several decades of aging.’ A single cup (240 ml) of cooked greens!“
“Of course, when most people think about maintaining muscle mass into old age, they don’t think spinach, they think protein. But if you put together all of the randomized, controlled trials of adding extra protein to the diets of older men and women, you find no evidence that adding protein increases muscle mass or strength. When it comes to age-related muscle loss, exercise works. It’s use it or loss it.”
“Why do longevity experts like Valter Longo recommend people cut down on protein to live longer? Here’s what Luigi Fontana wrote in his book. He’s the director of another leading longevity research center. Excess protein may not mass your muscles, but it will accelerate aging. How do you boost the pro-longevity hormone FGF21? Dietary protein restriction. How do you suppress the age-accelerating enzyme IGF-1? You do it through dietary protein restriction. How do you suppress the so-called motor of aging, mTOR? Dietary protein restriction. In fact, protein restriction was the only intervention I could find that could slow down all 11 of the aging pathways, which is good news because it’s easier to cut back on protein than it is to cut back on everything and walk around starving all the time. And, it may even be easier than that.”
“Most or all of the life-extending benefits of protein restriction may be due to just restricting particular amino acids like methionine. In that case, you could even keep your protein intake the same but just swap sources, from animal proteins like meat to plant-based sources like beans. So, in humans, methionine restriction can be achieved using a predominately plant-based diet, which makes methionine restriction feasible as a life-extension strategy. Protein restriction, which fish (605 mg/100 cal), poultry (489), eggs (235), red meat (219), dairy (127) have much more than beans (54), nuts (31), grains (26), vegetables (14), and fruits (7).“ Strictly speaking, it is methionine restriction.
“Of course, drug companies look at this same data and think: What pharmaceuticals can we develop to mimic these dietary interventions? Anything else to maintain muscle mass other than greens and machines? How about cocoa beans! Daily regular natural cocoa powder with the bitter flavonoids compounds (instead of testiest Dutched-alkalized cocoa) in your beverage or oatmeal improves muscle strength, muscle mass, and all four tests of physical performance (hand strength, sit-up, up&go, 6 minutes walked distance, 2 minute steps). It can improve walking performance in those with peripheral artery disease, not only by improving blood flow, but, as muscle biopsies showed, by improving mitochondrial activity. This is consistent with improved mitochondrial structure as well in biopsies taken from people’s quads. It can increase the circulation within our skin, boosting it 70 percent within two hours, after less than a tablespoon. Do that every day and within three months, you end up with significantly improved skin thickness, density, and hydration, but no change in wrinkles. However, keep it up for six months, and you do see an improvement in wrinkles, a significant decrease of wrinkle depth, along with an improvement in skin elasticity within 12 weeks - all by making your life a little more chocolatey, by just adding some natural cocoa powder to your daily diet.”
“What else can we do for our skin? Well, there certainly are other antioxidant, anti-inflammatory, glycotoxin-free foods; so, when patients inquire about a diet that might contribute to younger-looking skin, evidence supports a recommendation to follow a whole food, plant-based diet. But the most important thing to prevent skin aging is avoid the sun. Exposure to sunlight may account for 90 percent of visible skin aging. So, the gold standard is considered to be the use of sunscreens in the daytime. Topical niacinamide, also known as nicotinamide, is described as one of the best-studied anti-aging skin cream ingredients. It has been shown to reduce yellowing, wrinkling, blotchiness, and dark spots in aging facial skin, for example, significantly reducing crow’s feet wrinkles around the eyes. You can make a DIY solution more than two thousand times cheaper by simply buying ascorbic acid in bulk and mixing three grams into 30 grams of water, at a cost of about a nickel per ounce (30 ml). Drip a few drops into the palm of your hand and use your fingertips to apply it over your face, neck, and upper chest daily, avoiding eyes. (Just don’t get it in your eyes.) And look, you can do the same thing with niacinamide. Mixing 1.4g niacinamide into 1 oz (28g) face cream, and pea-sized amount to each side of your face once a day.”
“Close out by going back to the basics. From the anti-aging journal Rejuvenation Research: ‘Finally, a regimen to extend human life expectancy.’ Was it some exotic new stem cell treatment or gene therapy? No, it was a reference to this Harvard analysis. More than a hundred thousand men and women were followed for decades, and even just a few basic lifestyle behaviors appeared to translate into 12 to 14 extra years for the average 50-year-old. Even at age 50, you may be able to add an extra dozen years to your lifespan. Even at age 70, there could still be about ten extra years on the table. And if you clean up your life before 50, nearly 18 years may be up-for-grabs, based on simple common-sense behaviors.”
“That’s the kind of life extension extrapolating from some of these lab animal experiments, but after decades of research and hundreds of millions of dollars later, efforts to translate those results into humans have largely been in vain. Yet, here we are with human data suggesting dramatic life extension is available to all of us. Right here, right now. The trillion-dollar pill that anti-aging biotech has been promising us is here, it just effectively has to be administered in the produce aisle and the gym. Turning back the clock, not with a drug or a DeLorean, but just by eating and living more healthfully. A midlife shift between the ages of 45 and 64 to even the barest of minimums, the barest of minimums. So, what are we talking about? At least 5 servings of fruits and vegetables a day, walking even just 20 minutes a day, maintaining a healthy weight, and not smoking, can result in a substantial reduction in mortality even in the immediate future. We’re talking a 40 percent lower risk of dying in the subsequent four years. The researchers conclude that making the necessary changes to adhere to a healthy lifestyle is extremely worthwhile, and middle-age is certainly not too late to act.”
“You hold the power. I just wants you and your loved ones to enjoy the longest, healthiest life.”
****** FINDINGS 2 - CANCER ******
Have you ever wondered why both humans and animals develop cancer?
"The Cancer Code" is a book written by Dr. Jason Fung, which reveals the process by which normal cells transform into cancer cells. This transformation originates from ancient single-cell organisms' genetic mechanisms for survival in anaerobic or harsh environments. These mechanisms include unrestricted proliferation (such as environmental radiation, chemicals, and toxic metabolic byproducts in the body, or metabolic dysfunction leading to DNA damage and defective repair mechanisms, causing cells to violate normal growth and division patterns, e.g., obesity and type 2 diabetes-related insulin resistance can promote cancer cell growth and proliferation), immortal replication, evasion of growth inhibition, induction of angiogenesis (cancer cells can stimulate new blood vessel formation to supply nutrients and oxygen to the tumor, promoting its growth and spread), increased invasiveness and metastasis (e.g., inflammation, chronic inflammation cytokines, and signaling pathways in the body can create an environment conducive to tumor growth and metastasis), resistance to apoptosis (anti-autophagy), altering intracellular energy regulation mechanisms, and evading destruction by the immune system (cancer cells have developed mechanisms to evade detection and destruction by the immune system. They can suppress immune responses). When normal cells undergo frequent damage and repair, these genetic mechanisms are activated, eventually leading to the development of cancer. Typically, it takes about 20 years from this gene activation to the development of cancer maturity.
Avoid continuously and frequently damaging cells, such as by drinking very hot tea, hot soup, etc. Reduce inflammation and gradually avoid harming your body, cells, and organs with unhealthy lifestyle habits. The human body produces 400-5000 cancer cells per day. It depends on your stress levels and health condition. Natural Killer (NK) Cells kill cancer cells every day. Once the body is imbalanced, when cancer cells grow larger than 0.2 cm, it becomes challenging. Avoid staying up late or getting insufficient sleep, as it can disrupt hormonal balance and weaken the body's immune system.
Moderate Exercise (Aerobic Exercise): Helps boost the body's immune system and metabolism, reducing the risk of cancer. Exercise also helps alleviate stress and anxiety, promoting overall health. Exercising while hungry and sweating is an effective metabolic method that rapidly strengthens the immune function. This is because exercise induces autophagy. Autophagy is activated after 60 minutes of moderate-intensity exercise, but only 20 minutes fails to move the needle.
Key to Aging Lies in the Periphery (Mitochondria): Not in the Brain. Aerobic exercise can reboot mitochondrial function.
Stress Management: Reduce stress. Prolonged stress and anxiety can have negative effects on the body, increasing the risk of cancer. Effective stress management techniques such as meditation, deep breathing, and relaxation practices can improve both physical and mental health.
Can we eat to starve cancer? - William Li
William Li presents a new way to think about treating cancer and other diseases: anti-angiogenesis, preventing the growth of blood vessels that feed a tumor. The crucial first (and best) step: Eating cancer-fighting foods that cut off the supply lines and beat cancer at its own game.
Natural fruits and vegetables that combat angiogenesis (30 types): Among them, green tea ranks first in William Li's research report. Moreover, mixing different types of green tea has a synergistic effect on anti-angiogenesis! (Meaning that the healthy components in fruits and vegetables can work together and collaborate):
(1) Green tea (2) Strawberries (3) Blackberries (4) Raspberries (5) Oranges (6) Grapefruit (7) Lemons (8) Apples (9) Pineapple (10) Cherries (11) Red grapes (12) Red wine (13) Bok choy (14) Kale (15) Soy beans (16) Ginseng (17) Maitake mushroom (18) Licorice (19) Turmeric (20) Nutmeg (21) Artichokes (22) Lavender (23) Pumpkin (24) Sea cucumber (25) Parsley (26) Garlic (27) Tomato (28) Olive oil (29) Grape seed oil (30) Dark chocolate
****** FINDINGS 3 - ORAC ******
The following ORAC Food Ranking (Oxygen Radical Absorbance Capacity) of spices, vegetables, and fruits are what a Taiwanese doctor and professor Han Bo-Cheng used to treat his 19cm liver cancer and the spread of cancer to the lungs resulting in lung cancer. It might seem like a lot, but you can always pick the 3 most effective foods that suit you best.
• ORAC Antioxidant Fruit/Food Ranking
>10000: Fresh Blackberry, Walnut, Ginger, Pecan, Golden Raisin
>5000: Hazelnut, Artichoke (cooked), Fresh Cranberry, Black Plum, Fresh Ginger, Soybean, Fresh Raspberry
>3000: Fresh Blueberry, Red Wine,Red Pomegranate, Apricot, Fresh Strawberry, Red Apple, White Raisin, Red Cabbage
• Top Anti-Colorectal Cancer Foods Ranking
100 points: Garlic, Green garlic, Shallots(Spring Onion), Brussels Sprouts, Cabbages, Beetroot, Spinach, Kale, Asparagus, Cauliflower
95 points or more: Bracken Fern, Onion, Broccoli
• Turmeric is highlighted - the strongest anti-inflammatory, anti-cancer agent, inhibits angiogenesis, induces apoptosis, and reduces cancer cell metastasis.
• Medicinal foods include - mint, thyme, basil, marjoram, oregano, rosemary, and sage (carnosol aids chemotherapy drugs in entering cancer cells).
• Parsley and celery (apigenin inhibits tumor angiogenesis) are also noteworthy.
• Carrots contain over 490 phytochemicals, including beta-carotene, glutathione, calcium, potassium, vitamin B, and vitamin C. (1) Support the immune system (2) Fight free radicals, restores vitamin E activity, and eliminates free radicals (3) Prevent DNA damage, mutation, and carcinogenesis (4) Prevent fat oxidation, reduce bad cholesterol (5) Reduce liver index, restores normal liver function.
Han Bo-Cheng's daily blood-cleansing and detoxifying vegetable juice (green smoothie/latte) should be consumed in quantities of 600cc-700cc per day. The ingredients include: carrot (1/2 root), avocado (1/4 piece), lemon (1/2 piece), tomato (1 piece), apple (1 piece), celery (1 stalk), spinach (3-4 leaves), cilantro (3-4 sprigs), basil (3-4 leaves), fresh ginger (2 inches), turmeric powder (1 tsp), cinnamon powder (1/2 tsp), kiwi (1 piece with skin), blueberries (1/2 cup mixed berries), pineapple (1/6 piece), grapes(10 pieces), raw flaxseeds (2 tsp), raw almonds (1 tsp), raw pumpkin seeds (1 tsp), raw black sesame seeds (2 tsp), raw white sesame seeds 2 tsp), walnuts (a handful), black pepper (1 tsp), bee pollen (1 tsp), rosemary (a little), goji berries (2 tsp), dried seaweed sprouts (a few), cabbage leaf (1 leave), enzymes (a dash), activated water (10cc), and clean water (500cc-700cc), along with additional supplements like algae tablets and high plant-based protein as desired.
****** HIGHLIGHTS ******
(Enzymatic Fruits & Powders)
In fact, consuming just five types of enzymatic fruits: kiwi, papaya, pineapple, banana, and tomato provides sufficient plant enzymes in your diet, offering ample advantages for your body. Additionally, adding powders such as the three treasures (triple powder)—soy lecithin, brewer's yeast (packed with B vitamins B1, B2, B12), and wheat germ powder (abundant in vitamin E tocopherol)—or the six treasures (six powder), which also include black sesame powder (a rich source of linseed oil and linolenic acid), pollen, and flaxseed powder, into your vegetable juice is a good option to enhance the essence of life.
(Turmeric)
None of the foods compare to turmeric in terms of its potent anti-inflammatory effects, mainly due to its active ingredient curcumin. It suppresses the development of many cancers such as colon cancer, prostate cancer, lung cancer, liver cancer, stomach cancer, breast cancer, ovarian cancer, brain cancer, and leukemia. It inhibits the formation of blood vessels in cancer cells, forces cancer cells to undergo apoptosis, and reduces cancer cell metastasis.
Every day, mix 2 teaspoons of turmeric powder with 1 teaspoon of black pepper powder and (a small amount of olive oil / coconut oil / avocado oil / milk, choose one). Stir well and add to 1 or 1/2 cup of hot water to drink. Turmeric powder is the most anti-inflammatory ingredient. If you find the taste too strong, you can also add honey to balance the taste. If you are currently taking stomach medication, anticoagulants, hypoglycemic drugs, or have gallstones, it is not advisable to consume turmeric powder temporarily.
(Teas)
Drinking teas: Part of green tea and black tea may be a lower risk of dying of pneumonia. We can significantly cut down on the rate of DNA damage in our cells, because green tea significantly boosts the activity of a DNA repair enzyme in our body that can fix DNA damage. And within a month, drinking two small daily cups (400 ml) of green tea can improve DNA resistance to free radical damage in the first place, indicating that green tea has significant genoprotective effects, or DNA protecting effects.
(Mushrooms As Medicine)
Glyconutrients, complex but Latest Health Knowledge, was discovered by Dr. Gunther Blobel in 1999, awarded the Nobel Prize in Physiology and Medicine. In 1990, the University of Oxford established the Journal of Glycobiology/Glycomics (Research->Validation->Mainstream). All cells must be fully glycosylated, meaning the cell surface needs to have many glycoproteins. There are 8 essential glycans: Glucose, Galactose, Mannose (minimal), Fucose (even less), Xylose (minimal), GlcNAc (even less), GalNAc, and NANA (also known as sialic acid), all related to the body's mucous fluids (joint capsules, etc.). These 8 glycans are present in glycoproteins on the cell surface, arranged in different glycoprotein combinations. Cells recognize each other through glycoproteins, transmitting messages and affecting the immune system. The human immune system specifically handles aging cells, cancer cells, denatured cells, bacteria, and viruses. Recognition by the immune system relies on glycoproteins. Lack of glycoproteins means the entire recognition system cannot function. Many bacteria and viruses also utilize glycoprotein variations to invade body cells, causing infections. Lack of glycoproteins makes one susceptible to frequent colds. For instance, the saliva in the throat contains a recognition system that quickly detects and eliminates invading viruses, such as respiratory infections, avian flu, etc.
Lack of Glyconutrients:
1. Incomplete glycosylation leads to unhealthy cell membranes (key to cell membrane is glyconutrients).
2. Immune system cannot recognize the degeneration of self-cells or foreign bacteria and viruses.
3. Inability to efficiently eliminate cell waste (free radicals): hypertension, gout, diabetes, cancer, osteoporosis, weakened immunity, allergies, asthma, lupus erythematosus, rheumatoid arthritis, insomnia, infertility, endocrine disorders, depression.
The mitochondria excrete metabolic products from cells, such as carbon dioxide and water, as well as waste from within the cells. These substances pass through the cell membrane into the bloodstream and have four exits: respiration, sweating, urination, and defecation (at least twice a day, preferably in the morning to align with natural bodily rhythms).
First step of the immune system: Phagocytes (immune cells, neutrophils, several micrometers in size, produced in bone marrow). Round with many tentacles (glyconutrients/glycoprotein structure, antennae-like). Tentacles can sense foreign bodies/bacteria from a distance (viruses are less likely). Resist bacterial infection. After engulfing bacteria (one at a time), they break them down into water. After a big battle, inflammation occurs, such as pus discharged from pneumonia alveoli. Therefore, during inflammation, the number of white blood cells in the blood increases significantly (exceeding 10,000).
Second step of the immune system: Macrophages. To remove spots on the face skin, it depends on them (can eat the entire spotted cell polluted by peroxidized fatty acids). Can detect where human cells are damaged (including aging cells and cancer cells that divide 40-50 times and send signals, both can be swallowed whole). Chases dozens of bacteria at a time and then digests them one by one. If phagocytes are infantry, then macrophages are tanks. Both over and underactive macrophages are not good (once, a child died suddenly after receiving avian flu vaccine and autopsy revealed hemophagocytosis; macrophages engulfed large numbers of red blood cells, leading to death from hypoxia. The cause was unknown, possibly due to infection with a virus causing a strange reaction in the immune system).
Third step of the immune system: Lymphocytes, represented by NK Cells (Natural Killer Cells), which recognize through glyconutrients. They seek out cancer problems, stick to them, and secrete enzymes to break the cancer cell membrane, destroying the cancer cells. Therefore, to recover from cancer, one must strengthen the immune system. Cancer growth indicates a failure in the body's detection system, where the immune system remains inactive (due to excessive free radicals leading to symptoms of toxicity, resulting in numerous immune cells but an inability to recognize cancer cells). Adequate glyconutrients lead to the shedding of normal immune cell fur, increasing recognition rates. Macrophages, along with killer cells, collaborate to destroy cancer cells.
Previous experiences have shown that mushrooms such as Shiitake, Maitake, and Reishi can indeed treat diseases (PSK-Krestin and Yunzhi polysaccharides significantly increase the survival rate of colorectal cancer). Other mushrooms such as Lingzhi, Agaricus blazei, and Ganoderma.
Nutrients: A(Glucose), B(Galactose), C(Mannose), D(Xylose), E(Fucose), F(GlcNAc or N-Acetylglucosamine), G(GalNAc or N-Acetylgalactosamine), H(NANA or N-AcetylneuraminicAcid, also known as sialic acid). The various mucous substances in the body, such as saliva, are also part of the immune system.
(1) Shiitake: A, C, E
(2) Reishi: A, B, C, E
(3) Cordyceps: A, B, C, D, E
(4) Maitake: A, C, D, F
By the way, chondroitin, which contains G(N-Acetylgalactosamine), and whey protein, which contains H(N-Acetylneuraminic Acid), are available in the market under the MycoFusion brand. These animal-derived nutritional supplements are only taken when specifically needed. Glutamine Powder by Sympt-X is available in the market to help cancer patients supplement their energy levels. Immunocal@Bonded Cysteine Nutriceutical Supplement, is exclusively produced by a Canadian company. It is derived from the precipitation of milk whey protein from 10 liters, resulting in a concentrated transparent liquid containing 10g of the supplement.
There are several mushrooms as below as medicine highlighted in the videos:
(5) Agarikon Mushroom: Agarikon is an ancient mushroom believed to possess many health benefits. Its scientific name is Fomitopsis officinalis, and it is a large wood-decaying fungus found in Europe and North America. This mushroom is thought to have antiviral and anti-inflammatory properties and may be helpful in combating various diseases.
(6) Lion’s Mane Mushroom: Lion’s Mane, scientifically known as Hericium erinaceus, is a mushroom with several health benefits. It is dubbed as "nature's brain vitamin" because it is believed to stimulate nerve regeneration, improve memory, and cognitive function. Some studies also suggest that Lion’s Mane may aid in the treatment of Alzheimer's disease and other neurodegenerative disorders.
(7) Turkey Tails: Turkey Tails, scientifically named Trametes versicolor, is a common fungus found growing on trees. Its name comes from its appearance resembling the tail of a turkey. Turkey Tail mushrooms are used to make medicinal supplements and are said to have potential immune-boosting and anticancer properties. Some research indicates that its polysaccharides and beta-glucans may positively impact the immune system.
(8) Chaga Mushroom: Chaga is a fungus that grows on birch trees, scientifically known as Inonotus obliquus. It is widely used in traditional medicine and believed to have antioxidant, anti-inflammatory, and immune-modulating effects. Chaga is used to make tea, extracts, and other health products, aiming to enhance the immune system and improve overall health.
(Omega-6:Omega-3)
The golden ratio of Omega-6 to Omega-3 is 4:1. Foods such as macadamia nuts, walnuts, lentils, flaxseeds, and chia seeds are preferable.
Avocado should also be consumed in moderation as its Omega-6 to Omega-3 ratio is 13:1. Avocado benefits the eyes, skin, heart, and brain, and helps prevent chronic diseases. Lutein in avocados aids in eye health, reducing the risk of cataracts and macular degeneration. Avocado helps lower cholesterol, blood pressure, and lipid levels. It promotes the absorption of other nutrients such as fat-soluble vitamins A, D, E, and K. Unsaponifiables in avocados alleviate arthritis and joint damage, particularly in knee and hip joints. It improves skin health and aids wound healing with vitamins A and E. Avocado contains other antioxidants beneficial for chronic diseases such as type 2 diabetes, heart disease, and cancer, including carotenoids and tocopherols, a form of Vitamin E and plant sterols.
Avocado's Omega-6 to Omega-3 ratio is 13:1. Allergic individuals should be cautious as it may cause itching, lip swelling, or breathing difficulties. Breastfeeding women and infants may also be prone to allergies. Wash avocados thoroughly to remove pesticide residues, especially those labeled "Hass".
While Omega-6 promotes immune responses and bacteria clearance, excessive intake can cause inflammation, leading to conditions described in Traditional Chinese Medicine as "nut dry heat" with symptoms like mouth sores. Almonds, cashews, pumpkin seeds, pecans, pistachios, and sesame seeds are high in Omega-6 but low in Omega-3. For example, almonds have a ratio of 2010:1, so consumption should be moderate.
Moreover, excessive nut consumption can burden the liver and kidneys due to the high phosphorus content. Consuming large amounts of freshly squeezed fruit and vegetable juice at once can lead to excessive potassium and fructose intake, resulting in high blood potassium and blood sugar levels, impacting cardiovascular health.
(Nuts)
Brazil nuts are often cited as a potential anti-cancer nut due to their high selenium (Se) content. Selenium (Se) is an essential mineral that acts as an antioxidant and is believed to possess anti-cancer properties. Some studies suggest that selenium can directly inhibit the growth of colon polyps and may help reduce the risk of certain cancers. While some polyps may develop into cancer over time, many polyps are benign.
(Natto)
Natto, a traditional Japanese fermented soybean dish, is hailed for its numerous health benefits, earning it the reputation of a "superfood" and a "cleaner for blood vessels." Rich in nutrients and brimming with vitamins and minerals, natto is considered an essential component of a balanced diet. Let's delve into its remarkable advantages:
1. Blood Clot Dissolution: Natto's enzymes facilitate the breakdown of blood clots, promoting smoother blood circulation. Regular consumption may help reduce the risk of stroke and cardiovascular diseases by maintaining optimal blood pressure levels.
2. Nutrient-Rich: Fermented soybean products, such as natto, retain their nutritional value better than non-fermented counterparts. Natto, often referred to as the "cheese of the countryside," contains the full spectrum of nutrients found in soybeans. It is easily digestible and absorbable, with added benefits from the fermentation process, including saponins, isoflavones, unsaturated fatty acids, phospholipids, folic acid, dietary fiber, calcium, iron, potassium, vitamins, amino acids, minerals, and vitamin K2. Additionally, it contains approximately 600-930 micrograms of vitamin K per 100 grams.
3. Blood Pressure and Cholesterol Reduction: Regular consumption of natto may contribute to lowering blood pressure and cholesterol levels, further reducing the risk of heart disease and promoting overall cardiovascular health.
4. Antibacterial Properties: Natto exhibits antibacterial properties, helping to combat harmful bacteria in the body and bolstering the immune system.
DIY Japanese natto at
If you find it difficult to obtain natto starter (bacteria powder), you can try adding a little warm water to natto product to dissolve the natto bacteria, and then spray it onto cooked soybeans to make natto.
(Tempeh)
Tempeh is a traditional Indonesian fermented soybean product that offers numerous health benefits, making it a popular choice for vegetarians, vegans, and health-conscious individuals. Its nutty flavor and firm texture make it an excellent meat substitute in vegetarian and vegan recipes. It can be used in a variety of dishes, including stir-fries, salads, sandwiches, soups, and stews. Here are some of its remarkable advantages:
1. High Protein Content: Tempeh is an excellent source of plant-based protein, containing all nine essential amino acids required by the human body. This makes it a valuable protein source for vegetarians and vegans, as well as anyone looking to increase their protein intake.
2. Probiotic and Digestive Health: The fermentation process involved in making tempeh results in the production of probiotics, beneficial bacteria that support gut health. Consuming tempeh regularly can help maintain a healthy balance of gut flora, improve digestion, and enhance nutrient absorption.
3. Nutrient-Rich: Tempeh is packed with essential nutrients, including vitamins, minerals, and antioxidants. It is particularly rich in vitamins B6 and B12, which play crucial roles in energy metabolism, nerve function, and red blood cell production. Tempeh also provides minerals such as iron, calcium, and magnesium, as well as antioxidants that help protect against oxidative stress and inflammation.
4. Heart Health: Tempeh's high fiber content, along with its beneficial fatty acid profile, can contribute to heart health. Fiber helps lower cholesterol levels and improve heart function by reducing the risk of heart disease and stroke. Additionally, tempeh contains unsaturated fats, which are known to have cardioprotective effects.
5. Blood Sugar Regulation: The combination of protein and fiber in tempeh helps stabilize blood sugar levels, making it a suitable food choice for individuals with diabetes or those looking to manage their blood sugar levels.
It depends on individual metabolism. Reduce cholesterol with natural foods for 5 days without medication: Garlic, Red Yeast Rice, Onion, Oats, Avocado.
(Kidney-Renal Function Indices)
Serum Creatinine: male 0.6-1.3 mg/dL, female 0.5-1.1 mg/dL
Glomerular Filtration Rate (GFR): > 90 mL/min/1.73 m^2. (1st stage: 90-100, 2nd: 60-89, 3rd: 30-59, 4th:15-29, 5th: <15 may need to start preparing for dialysis)
Blood Urea Nitrogen (BUN): 7-20 mg/dL.
Urine Albumin-to-Creatinine Ratio (ACR): < 30 mg/g
Uric Acid: <7 mg/dl
To prevent chronic kidney failure, you should restrict phosphorus, potassium, and protein intake. The standard blood phosphorus level is 3.5-5.5 and the standard blood potassium level is 3.5-5.1.
Five kidney-friendly foods: onions, garlic, bean sprouts, kale, and fish oil (rich in polyunsaturated fatty acids Omega-3: EPA & DHA, be cautious of marine pollution).
Kidney-friendly fruits: blueberries, apples, pineapples, mulberries, black dates, cranberries, goji berries (also beneficial for the liver), red dates (also beneficial for the spleen).
Kidney-friendly protein source (high-quality): beans, produce less urea compared to fish, eggs, meat, and dairy.
For vegetables high in potassium, consume in moderation: Portulaca oleracea (540mg/100g), Amaranthus (530mg), straw mushroom (500mg, also known as Volvariella volvacea), spinach (460mg), and water spinach (440mg). For fruits high in potassium, consume in moderation: tomatoes, bananas, and kiwi.
Human beings are born with approximately two million renal glomeruli, which must last a lifetime as they do not regenerate. Each glomerulus lost means one less available. To restore glomerular filtration rate:
(1) Drink Adequate Water: Consume 4% of body weight in water daily. For a 60 kg individual, this means drinking 2400 cc of water per day. Water helps with metabolism and detoxification, especially from sugars, salts, and oils. However, excessive water intake can lead to electrolyte imbalance in the body. Try to drink water mainly during the daytime to avoid nocturia affecting sleep quality.
(2) Aerobic Exercise: Swimming is considered beneficial. Maintain a heart rate of over 130 beats per minute and induce at least slight sweating. Drink 250 cc of water before exercise and another 250 cc every 30 minutes during exercise. Dehydration during exercise can harm renal glomeruli, as peripheral circulation affects glomerular function. Feeling warmth in the hands and feet after exercise is a sign. The better the cardiovascular function, the better the kidney function.
(Stretching)
Before getting out of bed in the morning, do some simple stretching exercises to warm up the body and invigorate your yang energy.
(Sleep)
3-4 hours before bedtime, on an empty stomach, consume a banana (rich in serotonin), yogurt (a source of calcium), and honey (an antioxidant) for their synergistic effects. An empty stomach allows the digestive system to rest, promoting deep sleep. Ensure sufficient intake of:
(1) Vitamin C: obtained from citrus fruits and green vegetables.
(2) Calcium: from sources like black sesame seeds and black beans.
(3) Vitamin E and serotonin (found in walnuts and cashews): almonds and sunflower seeds.
(4) Natural sedatives: such as yams.
478 breathing method: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This rhythmic breathing pattern stimulates the diaphragm and enhances the parasympathetic nervous system. Practice supine postures with expanded chest and relaxed breathing to open the Ren Mai meridian. Facial and head acupressure massages can be beneficial. Engage in yoga, meditation, gratitude exercises, and positive thinking for overall relaxation and mental well-being.
Staying up late and sleeping irregularly can lead to yin deficiency and excessive internal heat. Increase consumption of mucilaginous foods like yams, black fungus, white fungus, and okra. Additionally, herbal tea brewed with licorice, red dates, and Job's tears (simmered on low heat for 10 minutes) can be beneficial.
Follow the Heart Meridian circulation at noon and consider taking a 30-minute nap.
(Aerobic Exercise)
The Centers for Disease Control and Prevention (CDC) in the United States recommends that just 30 minutes of aerobic exercise per day (such as swimming, jogging, brisk walking, cycling, etc.) can help maintain cardiovascular health.
Preventing diabetes: The incidence of diabetes is 10% at the age of 40 and increases to 25% at the age of 65. Maintain a balanced diet with diverse food substitutions. Exactly, maintaining a diverse diet helps avoid excessive intake of carbohydrates and sugars. Engage in light exercise after meals, such as dumbbell exercises, slow jogging, or cycling, to burn 1-3 sugar cubes' worth of glucose. Aim for 30-40 minutes of jogging, brisk walking, or cycling per day, five times a week. This can reduce the incidence of diabetes by 58%.
A study of 15,000 individuals aged 45-64 found that consuming 50-55% of calories from carbohydrates, as part of a balanced diet, helps control blood sugar, reduces the risk of mortality, and prolongs life. However, too few carbohydrates may have adverse effects, so extreme diets should be avoided, and balance should be maintained. Prolonged fasting may increase liver fat by approximately 5%, leading to "lean fat liver". The body starts to extensively consume fats and proteins, causing a large influx of fatty acids into the liver, leading to ketoacidosis.
Type 1 Diabetes: Typically caused by the immune system attacking pancreatic cells, resulting in insufficient insulin production. Insulin is a critical hormone that helps move glucose into cells for energy use. People with type 1 diabetes need to inject insulin to control their blood sugar levels.
Type 2 Diabetes: Insulin resistance represents the deterioration of cell capability, where cells become less responsive to insulin, making it ineffective in converting blood sugar into glucose for cell energy use. Initially, it may be managed through dietary and lifestyle changes, but in some cases, medication may be necessary.
Diabetes refers to the inability of cells to effectively uptake glucose, leading to elevated blood sugar levels. Excessive fat accumulation, particularly around the abdomen, may be associated with insulin resistance. The presence of fat cells may interfere with insulin action. Monitoring, including tests such as glycated hemoglobin, fasting blood lipids, retinal examinations or retinal photography, and urine microalbumin tests, is essential.
Insulin's three functions:
(1) Convert glucose (blood sugar) into liver glycogen storage.
(2) Convert glucose (blood sugar) into fat storage.
(3) Convert glucose (blood sugar) into cellular energy production.
Sugar restriction: The higher the peak concentration of insulin, the more likely it is to cause skin inflammation reactions, leading to the breakdown of elastic fibers and collagen. The skin becomes difficult to retain moisture and elasticity, making it prone to wrinkles or rosacea-like dermatitis.
(Eye Care)
These exercises promote blood circulation around the eyes and relax the muscles.
(1) Look at distant objects outside the window and then shift focus to nearby objects, repeating this back and forth motion.
(2) Extend both arms straight ahead and rotate them in circles while the eyes follow the movement, rotating 360 degrees.
(3) Hold a pen and focus the eyes on the moving tip as it shifts back and forth.
(4) Blink eyes several times, squeezing and relaxing the muscles around the eyes to promote muscle relaxation and blood circulation.
(5) Apply heat and massage around the eye sockets.
(Joint Care)
Increase muscle mass: adequate leg muscle strength supports knee and ankle joints; insufficient strength may lead to muscle inflammation and knee pain; also strengthen core muscles, as there is a connection. Stretch or massage the muscles and fascia of the legs, or apply heat to them and the joints to improve blood circulation and enhance waste metabolism efficiency. Consume an appropriate amount of polysaccharides (such as viscous ones found in okra), protein, and water.
Foods beneficial for arthritis: Cruciferous vegetables, such as broccoli, ginger, basil, mustard greens, and whole grains. Cherries (wash them thoroughly to remove pesticides), avocados, bananas, tomatoes, plums, pineapples, papayas, kiwis, mangoes. Matcha, green tea, cinnamon. Omega-3 sources (macadamia nuts, walnuts, lentils, flaxseeds, and chia seeds). Turmeric (mixing curcumin with black pepper and good oils can reduce inflammatory arthritis pain). Soy products like soy milk. Bell peppers, okra (known as the "green ginseng" in Japan), yams, natto, pumpkin, spinach, shiitake mushrooms, carrots, rapeseed, kale, cucumber. Cashews, peanuts, sunflower seeds, almonds, sesame seeds. Citrus fruits: rich in flavonoids, which not only strengthen the elasticity of cartilage but also inhibit joint inflammation and have antioxidant effects. Foods rich in anthocyanins: help prevent various diseases associated with free radicals, including cancer, heart disease, premature aging, and arthritis; free radicals attack glycoprotein mucin (unhealthy cartilage breaks down and disappears, causing arthritis and joint degeneration).
Foods that help repair joint cartilage (the most important components being collagen and glucosamine): White fungus, black fungus (mucilage of fungus). Seaweed (kelp), seaweed (nori), brown algae: seaweed contains amino acids needed to build collagen; some vegetables and fruits mentioned above also contain them.
The Pain Triangle: inflammation, adhesion, degeneration; interrelated.
Foods that can worsen arthritis: Refined carbohydrates (sweet potatoes and potatoes are exceptions, as they contain good starch). Sugary drinks. Omega-6 fatty acids (maintain a balanced diet; some vegetables, fruits, and nuts contain Omega-6, but avoid excessive intake of certain oils like sunflower, corn, soybean, safflower, and grape seed oils, as their Omega-6 ratio is higher and can elevate blood pressure, trigger immune responses, and exacerbate inflammation; even whole grains contain Omega-6, so moderation is key). Processed meats (high sodium content leads to fluid retention in the body and joint swelling). Pizza (high sodium content).
(Skin Care)
Daily consumption of non-Dutched/non-alkalized regular natural cocoa powder, mushrooms (which activate macrophages to reduce skin blemishes), and avocado. For topical use: pumpkin seed oil or rosemary oil, and topical niacinamide, also known as nicotinamide, and ascorbic acid. Avoid: excessive sugar consumption, prolonged exposure to sunlight, and the use of artificial chemicals in personal care products.
(Autophagy - Self-Eating and Cleaning Mechanism of the Body)
60-80 minutes of moderate-intensity exercise, intermittent fasting, lightly roasted coffee, foods rich in spermidine such as beans, peas, tempeh, natto, mushrooms, mango, wheat germ, lettuce, broccoli, and cauliflower.
Factors Inhibiting Autophagy: Acrylamide from fried foods like French fries and potato chips, etc.
****** TIPS ******
To simplify without extensive reading:
(1) High ORAC (Oxygen Radical Absorbance Capacity) spices, vegetables, nuts, and fruits as the list above. At least 5 servings of fruits and vegetables a day.
(2) Spermidine-rich foods: beans and peas (like tempeh, natto-blood vessel scavenger, soybeans, edamame, green peas, split peas, chickpeas, hummus, and lentils), mushrooms, mango, wheat germ, lettuce, one-year-aged cheddar, broccoli, cauliflower, and celeriac...etc. as the list above.
(3) Highlighted foods: ground flaxseeds (weight loss, lower LDL cholesterol, constipation relief, lower blood sugars), cranberry(reduces the overactive bladder syndrome), pumpkin seeds (work for men’s lower urinary tract symptoms), whole soybeans (menopausal hot flashes), fennel seeds & fenugreek (both improve menopausal symptoms), black cumin (led to significant improvements in memory and recognition, drives down systolic blood pressures, decreases the risk of stroke), black sesame seeds, strawberry (works for osteoarthritis, decreases constant pain, intermittent pain, and total knee pain), fresh ginger (helps with nausea, vomiting, everything from COVID to PMS, heavy periods, painful periods, migraine headaches, multiple sclerosis, and promote healthy aging), whole grain, spinach, kale (anti-Alzheimer’s plant, improvements in processing speed and working memory), dark green leafy vegetables (vision-protecting nutrient, preventing age-related macular degeneration), carrots, beet juice (hold breath longer), dark chocolate, non-Dutched/non-alkalized cocoa powder (muscle mass, skin, circulation), oat milk, mushrooms, plat-based yogurt (Probiotics strengthen the immune system, which constitutes 70% of the human body around the colon.
(4) Create your own anti-hair-loss lotion using pumpkin seed oil or rosemary oil. Make an anti-skin-aging lotion by mixing three grams ascorbic acid into 30 grams of water. Drip a few drops into the palm of your hand and use your fingertips to apply it over your face, neck, and upper chest daily, avoiding eyes (just don’t get it in your eyes). Another option is to mix 1.4g niacinamide into 1 oz (28g) face cream, and apply a pea-sized amount to each side of your face once a day.
(5) Protein and methionine-restricted foods, but with higher-quality protein than animal sources: beans (54), nuts (31), grains (26), vegetables (14), and fruits (7).
(6) Beverages during daytime: Water (4% of body weight in water daily), teas, lightly roasted coffee, and Han Bo-Cheng's blood-cleansing and detoxifying vegetable juice of 600cc-700cc per day.
(7) Aerobic exercises (30-40 minutes, five times a week, preferably during the daytime and outdoors with 20 minutes of moderate sunlight exposure), Kegel exercises, pelvic floor exercises, and light exercises after meals. Start your day with morning stretching (yoga, qigong, etc., focusing on muscles, fascia, and joints) and incorporate meditation (begin by gradually relaxing each part of your body from head to toe, then focus on your breathing; use earplugs, an eye mask, or bluetooth headphones to block out noise, or listen to soft music) before sleep. Practice 478 breathing method (Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds). Eye exercises as the highlights.
(8) Intermittent fasting (start with one day per week) and aim to shorten your overall eating window each day, allowing your digestive system to rest fully for at least 12 hours.
(9) Take care of your body, organs, and cells by steering clear of unhealthy diets and habits such as consuming junk food, alcohol, drugs, smoking, poor-quality sleep, staying up late, excessive screen time, and consuming very hot tea or soup.
(10) Don't forget to laugh out loud (activating your NK-Natural Killer Cells and increasing the surface area of red blood cells) everyday: Watch comedy shows and nurture social connections to promote laughter and positivity in your life.
****** REMARKS & NOTES******
(Concern about Pesticide Residues)
Soak before rinsing. The Taiwan Food and Drug Administration recommends soaking fruits and vegetables for about 3 minutes to dissolve pesticides on the surface into the water. Then, rinse the soaked fruits and vegetables under running water from the tap, occasionally rotating them to ensure thorough rinsing and remove any remaining pesticide residues. For cleaning fruits and vegetables with uneven surfaces, such as strawberries, you can use a small soft brush to scrub the surface in the opposite direction. The Taiwan Council of Agriculture does not recommend adding salt, baking soda, vinegar, or any other substances to the water for soaking fruits and vegetables. Experiment results have shown that there is hardly any difference in effectiveness between washing with plain water and saltwater.
In reality, the amount of pesticide residue remaining on vegetables is quite limited. Even if inadvertently consumed, the likelihood of experiencing acute poisoning and requiring medical attention is extremely low. Most pesticides are categorized as either water-soluble or fat-soluble. Water-soluble pesticides can be washed away with plain water alone, and adding salt does not have any special effect. Fat-soluble pesticides, which cannot dissolve in water, are commonly used on fruits and vegetables, and they are mostly water-soluble. Salt is primarily composed of sodium chloride, which is chemically stable and does not easily react with pesticides, remaining adhered to the surface of the produce. There is also no concrete evidence to suggest that washing fruits and vegetables with saltwater prolongs the degradation time of pesticides. Instead, it may increase the risk of contaminating the produce.
You can always come back to view this page as it will be kept updated and merged with new and valuable information. Also, feel free to email me if you have any questions.
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