The pursuit of longevity and health is a growing desire for many, especially as we age. The Japan Medical Association has found that improving health and longevity need not be a strenuous endeavor. Instead, it relies on simple daily habits that the elderly can adopt to prevent diseases such as memory loss and osteoporosis.
Honorary Professor Kyouzo Ishikawa, 88, a specialist in internal medicine at Kyorin University and clinical cardiology in Japan, emphasizes that maintaining a balance between physical and mental well-being is crucial to achieving a long life. He suggests that engaging in activities beneficial to both body and mind is key. After years of research and exploration, Professor Ishikawa has distilled his findings into a concise message, represented by the numbers: “1, 10, 100, 1,000, 10,000.”
Professor Kyouzo Ishikawa’s Key to Longevity: Balancing Physical and Mental Well-being
Read 1 Article Daily to Enhance Cognitive Function
Reading one article a day, be it news, magazines, or books, can offer significant benefits to your cognitive abilities. Immerse yourself in topics of your interest and stimulate your brain. This simple act can improve your brain function and enhance your cognitive abilities.
Professor Kyouzo Ishikawa suggests prioritizing reading editorials from newspapers as they tend to be concise and accessible. This approach not only facilitates quick information absorption but also makes it easier to develop a daily reading habit without feeling overwhelmed.
Laugh 10 Times a Day to Boost Memory, Immunity, and Cancer Prevention
Professor Kyouzo Ishikawa recommends that we aim for at least ten good laughs each day. Laughter boosts our immune system and has a suppressive effect on cancer cells and infections. Additionally, it increases blood flow to the brain, stimulating brain function and improving memory. Research has shown that those who laugh more tend to have a lower risk of cognitive decline.
Furthermore, laughter increases endorphin levels, known for their mood-boosting properties, helping to alleviate stress, anxiety, and fatigue.
Professor Yasushi Okumura from Juntendo University of Medicine adds that when we laugh, our bodies produce serotonin and endorphins, releasing a large number of neurotransmitters and quickly activating NK cells, an important component of the innate immune system. This significantly contributes to strengthening the body’s immune function.
Laughter is the Best Medicine: Boosting Memory, Immunity, and Cancer Prevention
Practice Deep Breathing 100 Times a Day to Relax the Autonomic Nerves, Massage Internal Organs, and Lower Blood Pressure
Professor Kyouzo Ishikawa recommends taking ten deep breaths at a time, totaling 100 breaths per day. Deep breathing not only expands the lungs’ full capacity but also provides the body with more oxygen, increasing blood oxygen levels and better meeting the body’s demands. Simultaneously, this method stimulates the parasympathetic nervous system, reducing stress, stabilizing emotions, and regulating blood pressure.
Deep breathing can also aid in falling asleep, reducing anxiety, and relieving chronic pain, and it may even support memory improvement.
Traditional Chinese Medicine doctor Huang Xianming emphasizes that when we take a deep breath, the movement of the diaphragm massages the internal organs in the abdominal cavity. This contraction and relaxation are essential aspects of maintaining good health.
Write 1,000 Words Daily to Prevent Cognitive Decline
Writing is not just a creative act; it plays a vital role in stimulating various brain functions, thereby improving cognitive abilities and preventing memory loss. While the goal of writing 1,000 words a day may seem daunting, it can be achieved through simple activities like journaling or writing letters.
If you’re unsure where to start, Professor Kyouzo Ishikawa suggests documenting your daily experiences or describing your meals. You don’t need to write perfectly; the key is to jot down the main points and organize them logically. He asserts, “This is an effective method to protect the brain from the risk of memory loss.”
Writing as a Therapeutic Tool: Preventing Cognitive Decline
Walk 10,000 Steps: Strengthen Bones and Prevent Osteoporosis
The elderly should not confine themselves to staying indoors all day, as going outside offers numerous health benefits. Professor Kyouzo Ishikawa emphasizes that walking not only improves cognitive function and reduces the risk of memory loss but also promotes blood circulation, aiding the return of blood from the lower body to the heart and preventing metabolic syndrome. Furthermore, walking can strengthen bones by reducing the activity of bone-resorbing cells, effectively preventing osteoporosis. If 10,000 steps seem daunting, start with 5,000 and gradually increase your step count.
