In today's depressing world, I think that the number of people who suffer from mental and physical "malfunctions" has increased. What should I do to prevent malfunction and disease? This time, Dr. Mariko Saito, director of Yamamoto Medical Center, taught us about a lifestyle that prevents illness and illness from the perspective of "diet". It is a must-see, from everyday meal advice to "diet techniques" practiced by extremely busy teachers!

Mariko Saito The second director of Yamamoto Medical Center in Zushi, Kanagawa Prefecture. Physician, Doctor of Medicine, Plastic Surgery Society Specialist, Molecular Nutrition Certified Physician. Many media appearances such as TV and magazines.

Most illnesses are determined by lifestyle

Although there are no specific symptoms at Dr. Saito's clinic, it seems that there are many people who visit the clinic complaining of so-called "discomfort", such as "somehow strange ..." and "I can't get rid of fatigue ...". Saito: Most of the disorders and diseases come from lifestyle habits in addition to genetic factors. For example, from high blood pressure, hyperlipidemia, diabetes, cancer, headaches, cold hands and feet, to PMS caused by female hormones, acne and other skin problems. In that case, it is important to be able to listen carefully to the person's life (food, sleep, daily activities). Therefore, at our hospital, we value communication with our patients, and I personally believe that 90% of the results are determined through an interview. It is often the case that the problem can be solved only by asking a question and not giving medicine. How can you listen to the troubles of the person and respond appropriately? With that in mind, I face patients every day.

The basis of life is "food". Start with enough protein!

The doctor says that the disease is mostly due to genetic factors and lifestyle. Among them, it is said that the influence of "food" is large.
Saito | In terms of molecular nutrition, our cells are made of food. Therefore, a regular diet is very important.
During the medical interview, I ask the patient what kind of food they usually eat. Above all, it is "protein" that modern people are overwhelmingly lacking. If you're a woman, it's plus "iron".
Even if you know that "protein is important", you actually need to take it every day more than you think. A daily guideline is 1g of protein per kg of body weight (2g of protein per kg of body weight for those who exercise). For example, if you weigh 60kg, you need to eat 60g of protein per day. A more easy-to-understand guideline is to eat 3 meals a day, with palm-sized servings of protein.
For example── ・Salmon｜2 slices ・Boiled eggs｜3 ・Hamburger steak｜250g
You might think it's too much, but it's actually just the right amount of protein for every meal. It's really hard to get that much protein in a day! Considering this, I don't have time to eat snacks (laughs).
Some women eat only salads to lose weight, but it actually has the opposite effect. If you don't take protein, your hair and skin will be dry, so it's not a good way to lose weight.The teacher also points out "nutrition mistakes" that we tend to fall into. Saito｜Let's start by eating enough protein. Only after the base is created, we can talk about other nutrients such as vitamins and minerals.
If you compare it to cooking── Ingredients | Proteins, (good quality) lipids, carbohydrates Seasonings | Vitamins, minerals, and other nutrients
In other words, there is no point in arranging only good seasonings without ingredients. Even if you use high-grade Himalayan salt, if the ingredients are not good in the first place, it will not be delicious.
Only by adding seasonings to the ingredients can the dish be completed.
Women, in particular, are keen to take in nutrients such as vitamins and minerals. Of course it's important, but it's just a nutritional supplement. Only those who have achieved a sufficient amount of protein can proceed to the next stage by paying attention to additives and actively taking the seventh nutrient (lycopene, polyphenols, etc.)!
Again, Protein is the base of the body is.

Women don't forget "iron"!

Saito: In addition to protein, women should definitely take iron every day. Women lose about 200cc of blood during their menstruation every month.
If you have anemia, your body will go into energy-saving mode because it will be difficult to breathe due to lack of oxygen. It leads to all sorts of disorders, such as being unable to exert strength, being unable to raise your voice, and being unable to breathe deeply.
There are many ways to get iron, but the easiest way is to incorporate it into your diet. If you cook with an iron pot, you will naturally get iron in your daily meals.
Easier is to use a "iron ball" that can be put into the rice bran bed. You can use it in a variety of ways, such as putting it in a rice cooker and cooking it with rice, or putting it in a kettle that boils water.

"Blood sugar level" affects mental

What the teacher recommends about meals is "blood sugar control". When we talk about blood sugar levels, we think that it is mainly for the purpose of dieting.
Saito: It may come as a surprise, but many mood swings are caused by "disturbances in blood sugar levels." For example, if you drink a sweet soft drink in the morning, your blood sugar level will rise sharply, and when insulin is released at that point, hormones such as adrenaline will be used to correct it, and you will be in a state of excitement. This flurry of blood sugar can make you feel erratic and make you sick. It's not very good for your mental health.
What you want to be especially careful about is sweet drinks and sweets before going to bed. If you eat a lot of sugar before going to bed, your blood sugar level will rise and your brain will become excited and you will not be able to sleep. It's not a bad idea to eat sweets (those with a lot of sugar).

The skill of “grabbing people’s hearts” honed during her time as an actress

A doctor who values communication with his patients. The impetus came from an unexpected place, not the medical field. Saito | At the clinic, more than 100 people visit each day, so each person has only about 5 minutes. In such a limited short time, how to "grasp the heart of the other party" becomes important. I think that the experience of being an actress in my school days helped me learn how to "grasp the hearts and minds of others." Digressing from the topic, when I was a medical student, I was involved in various activities outside of school, such as singing in a band and appearing in musicals and dramas as an actress. It happened when I played a small role in a monthly 9 drama. The scene of a popular drama starring a famous actor. I was quite nervous. I played a small role like an extra, so when I entered the dressing room, I would be humbled by the people around me and say, "Ah, I'm sorry... I'm sorry...". Of course no one cares about me.
When my manager saw it, he scolded me, saying, "Because you're a professional actor, be proud! The size of your role doesn't matter." And from the next scene, you entered the dressing room proudly and boldly saying "Good morning!" As a result, people who I had previously ignored began to ask, “Who is that person?” From there, communication was gradually born, such as “What role are you playing today?” I did.
This experience made me realize the importance of first impressions. By acting openly and confidently, you create your own value. Then you can win someone's heart. What I learned in such an actress business is also alive in my current job.

A doctor's practice for mental and physical health

She is the director of two clinics and is a mother of two children in her private life. He is extremely busy both professionally and privately. Saito | I'm conscious of "warming up" and "not making waves". When the body gets cold, it is easy to get adrenal fatigue, so be careful not to cool your hands and feet on a daily basis. In the bath, you take a half-body bath with magnesium and carbonated bath salts. Also, don't make waves.
It may come as a surprise, but I'm the type that doesn't make ON and OFF. Even when I interact with patients during work, I ask them, "Oh, how are you?"
And even when I get home from work, I keep in touch with my children. I feel like "Mom, I'm really tired today". The reason why you don't consciously create a wave of feelings is because you don't create an adrenaline mode (excited state) that doesn't tense your autonomic nerves. I basically don't take extra adrenaline, so I don't take caffeine either. I want to preserve adrenaline when I exert important power.
Caffeine causes adrenaline, which makes you work too hard and can easily lead to adrenal fatigue. When you have adrenal fatigue, you suddenly lose power.
I think there are many people who often drink coffee to cheer up (release adrenaline), but when adrenaline is released, you will not be hungry. "Drink coffee and eat a small amount of food is OK" is a dangerous and life-saving act. From a molecular nutritional point of view, it is better not to consume caffeine as much as possible.
As a bit of knowledge, the organ that uses the most vitamin C in the body is the adrenal gland. Therefore, in order to take care of the body, it is better to actively take vitamin C every day.

How to get "protein, iron, and vitamin C" even when you're busy?

The teacher seems to be consciously taking three of "protein, iron, vitamin C" every day. How do you take it efficiently during your hard work?
Saito | I drink miso soup every day. I make a little extra for dinner, put it in a thermos and bring it to work. Miso soup without ingredients to make it easy to drink because it is put in a thermos. You can get plenty of protein and iron by using dried sardines in the soup stock, and you can also get zinc by using freshwater clams. Miso soup can be used effectively, so I really recommend it!
I also take iron daily. I use iron balls in various dishes, and I have about 10 of them at home (laughs).The doctor says that in addition to taking vitamin C in his daily meals, he also uses Lypo-C.
Saito: Originally, the clinic used to sell a foreign-made vitamin C supplement called "Lipospheric," but the taste was really bad... After that, I heard that Dr. YANAGISAWA Atsuo (Doctor of Medicine, authority on molecular nutrition) supervised Lypo-C, so I decided to switch to it. If you are going to take it, you want to do it efficiently.
I drink it in cold pressed juice. Rather than drinking it all at once (to avoid raising blood sugar levels), I drink it a little while at work.

Dr. Saito's view of health

Dr. Saito protects the health of his patients and practices a healthy lifestyle himself. Finally, we asked about the teacher's view of health.
Saito | Well, I think it's about being satisfied with the current state, thinking that you're happy now. For that reason, what I am careful about every day is not to complain as much as possible. And don't be a tengu. As a hospital director, there are many times when I'm called "Doctor!" "To be satisfied and to be able to smile." I think that it is "healthy" if that is the case.