Be careful during the year-end and New Year holidays!Tips for preventing corona fatness and elevated blood sugar levels ｜ @DIME At Dime

It is said that during the year-end and New Year holidays, the risk of gaining weight and rising blood sugar levels increases due to continued feasts and lack of exercise. Especially during the year-end and New Year holidays, there are concerns about corona fattening due to self-restraint.

Therefore, this time, we will introduce the year-end and New Year fatness and corona fatness, as well as the risk of rising blood sugar level and countermeasures under the explanation of a doctor.

Finally, I will introduce a handy item that allows you to measure your own healthcare indicators.

Be careful during the year-end and New Year holidays!Three causes of corona fatness

Those who are fat due to refraining from going out of Korona-ka need to be careful during this year-end and New Year holidays.

Takafumi Kudo, a physician who diagnoses diet outpatients and diabetes and a critic of obesity treatment, says that there are three main causes of corona fatness.

[Collaboration] Mr. Takafumi Kudo, an internist. Diabetes physician / oriental medicine doctor. After graduating from Fukuoka University School of Medicine, he studied abroad in Ireland and Australia. Currently, while practicing at his own clinic: Kudo Internal Medicine, Miyama City, he holds lectures on lifestyle-related diseases such as the relationship between blood sugar levels and obesity nationwide. His specialty is wide-ranging, including lifestyle-related diseases such as diabetes, hypertension, and dyslipidemia, as well as Chinese medicine treatment and diet treatment. NHK "Gatten!" Acquired the highest audience rating in 2018.

It is said that the first cause of corona fatness is lack of exercise due to self-restraint, the second is dietary bias due to changes in eating habits and decrease in brain hormones, and the third is stress of corona-ka. In fact, the patients that Mr. Kudo was in charge of at the outpatient diet seemed to have a lot of stress and fatness.

Speaking of corona fatness, lack of exercise is suspected to be the first cause, but it is said that hormones in the brain and stress also had an effect. How will it affect you? It seems that it has the following background.

・ If you feel uneasy, you will want to eat sugar due to lack of serotonin.

・ If you have less time to enjoy drinking parties and hobbies, and less dopamine is secreted when you feel joy, you will want to eat oily foods.

・ When you feel stress, you secrete a hormone called cortisol. Cortisol works to "turn muscle into fat", which leads to obesity.

Based on these explanations, even during the year-end and New Year holidays, year-end parties and New Year's parties tend to be self-restraint, and the enjoyment is less than usual, so it is thought that there are more and more concerns about corona fatness and New Year's fatness.

How to prevent corona fatness and elevated blood sugar levels?

So how do you prevent corona fatness? First of all, it is necessary to take measures from meals.

However, since it is an important issue for Korona-ka not to weaken the immune system, Mr. Kudo says that the method of "thinning without eating" is not recommended.

"Correcting your eating behavior, rather than losing weight without eating, will help eliminate obesity. First, eat breakfast well. If you don't eat breakfast, your metabolism will not increase and fat will not burn easily. At lunch and dinner, you'll accumulate extra fat. If you're on a thorough diet, you'll need a method that suits your environment, but let's start with the basics. "

"A spike in blood sugar after a meal promotes fat accumulation. When you eat sugars such as sweets, rice and bread, they are broken down into glucose. Glucose is absorbed from the intestine and enters the blood. This is called blood sugar, and the amount of blood sugar in the blood is called the blood sugar level. When the blood sugar level rises after a meal, a hormone called insulin is secreted from the pancreas, and glucose is carried into cells by insulin and used as energy. However, it is not used as energy, and the excess glucose is synthesized and stored as neutral fat.

By slowing the rise in blood sugar level after eating, glucose can be suppressed from turning into triglyceride. To slow down the rise in blood sugar, you need + α in your regular diet. "

It is said that there are methods such as Veggie First, which eats vegetables before sugar, and chew well, and eat slowly, as a method to moderate the rise in blood sugar level.

Lemon juice is also said to be good. A study by Professor Masayuki Yagi of the Saccharification Stress Research Center, Faculty of Biomedical Sciences, Doshisha University, supported by Pokka Sapporo Food & Beverage, revealed that taking lemon juice before rice rice suppresses the rise in blood glucose levels.

In order to prevent corona fatness and year-end and New Year fatness, it seems good to take in vegetables and lemon juice when eating during the year-end and New Year holidays, chew well and eat slowly.

Lack of exercise can be resolved by moving in daily life and walking fast!

By the way, during the year-end and New Year holidays, there is a tendency for lack of exercise every year. However, during the year-end and New Year holidays, I don't have a chance to take a special time to exercise because of my first visit and socializing with my relatives.

In such a case, it changes just by being aware of moving your body a little in your daily life.

Kudo's book, "How to Boost Immunity for People with Diabetes," introduces methods for controlling blood sugar levels and boosting immunity. Among them, among Mr. Kudo's own life routines, there were the following actions regarding exercise.

It is said that he is taking a walk for about 20 minutes in the morning sun to reset his body clock. At this time, he seems to loosen his shoulder blades by walking, imitating the pose of a bird.

Mr. Kudo is conscious of walking anyway when commuting, returning home, lunch break, etc. Hard exercise doesn't last. He seems to be moving his body in his daily life, such as climbing stairs and walking a little faster.

Mr. Kudo also recommends "3 minutes fast walk" for people with high blood sugar levels. This is a three-minute normal walk and a three-minute fast walk, alternating five times.

You can build muscle without straining your body because you can't breathe and feel "a little painful". The more muscle you have, the better your glucose metabolism and the easier your body will be to lower your blood sugar.

There are three points. 1. Direct your gaze about 10-20m ahead, 2. Stretch your back, 3. Slightly dent your stomach and walk while breathing heavily.

Let's incorporate these into our daily lives during the year-end and New Year holidays.

Check for lack of exercise and blood sugar fluctuations!2 easy measurement items

If you are worried about your own management during the year-end and New Year holidays, you may want to try using measurement items. Knowing the actual values ​​of your body is likely to help motivate you to manage your health.

Therefore, this time, we will introduce a smart belt that can measure calorie consumption and distance traveled, and a measuring device that can measure blood glucose fluctuations.

Ias' smart belt "WELT" is a smart belt "WELT", just by wearing the belt, the precision sensor built in the belt records waist size change, meal amount, calorie consumption, number of steps, sitting time, distance traveled, etc. ..

Mr. Lee Yong-jin, CEO of Ajax, describes the development background of WELT as follows.

"The developers of WELT were originally active doctors, and realized that treatment after getting sick was slow, and if possible, avoiding getting sick was a priority over treatment, and how to prevent getting sick. I thought.

Since it is a well-known fact that many of the causes of adult diseases are lifestyle-related diseases, we devised a tool to support the improvement of lifestyle-related diseases. By collecting, analyzing, and announcing dynamic information that can be obtained from the navel area in the middle of the body, we have developed a belt-shaped tool that we want to provide an opportunity for users to review their lifestyles. "

You can measure six things: waist size, number of steps, sitting time, wearing time (non-resting time), overeating frequency, and calories burned.

Sensors built into the buckle and straps receive the strap signal when the belt is worn and measure the waist size.

The buckle sensor counts the number of steps by the movement of the waist. It is possible to count more accurate steps by wearing it on your wrist such as a smart watch.

The buckle's 3G sensor measures and counts that there is no vertical movement for 30 minutes.

Measures the time it takes for the buckle to receive the strap signal. It is considered that you are not resting while wearing the belt.

Detects loosening the holes in the belt if you get hungry due to eating too much or drinking too much. If 30 minutes or more have passed with the belt loosened, it will be counted as one overeating.

Calculated and displayed based on the number of steps and distance traveled.

It seems that you can visualize your activities by wearing this belt during the year-end and New Year holidays when you often have less movement than usual.

By the way, WELT is also developing "Smart Belt PRO" which has added a function to measure and analyze walking patterns and measure the risk of falls. Smart Belt PRO can grasp the risk of falling by itself, and expects to prevent injuries and long-term care required due to falls of the elderly in particular.

"FreeStyle Libre" by Abbott Japan, which handles diabetes-related products, is a continuous blood glucose meter that can be used for daily blood glucose control.

The person in charge of Abbott Japan explains as follows.

"FreeStyle Libre scans the sensor attached to the arm with a smartphone with a dedicated app installed or a dedicated reader, so that you can instantly measure anytime, anywhere, even from the top of your clothes, without daily fingertip puncture. It is possible. You can also take a bath with the sensor attached. "

What can FreeStyle Libre measure?

"FreeStyle Libre" visualizes "highly correlated blood glucose fluctuations by measuring the concentration of glucose (glucose) in the interstitial fluid with a 500-yen coin-sized sensor attached to the arm.

Blood sugar levels can be measured from the bloodstream or from the interstitial fluid that surrounds the cells of the body. The glucose level (concentration) in the interstitial fluid is not the blood glucose level itself, but it is known to fluctuate at a value close to the blood glucose level, and by continuously measuring and recording this, the fluctuation of the blood glucose level Can be guessed. Since FreeStyle Libre measures the glucose concentration in the interstitial fluid, there may be a time lag of about 5 to 10 minutes with the blood glucose level. "

What are the measured and displayed values?

"Current glucose level, arrow showing blood glucose fluctuation trend, blood glucose trend for up to 8 hours, AGP (Ambulatory Glucose Profile) that graphs the trend of blood glucose fluctuation based on data for up to 90 days, time within the range of target glucose level It is possible to grasp the detailed blood glucose control status such as. This supports daily blood glucose control. "

People who are concerned about blood sugar levels as a result of health examinations can say that it is convenient as a device that can easily measure blood sugar levels.

We have introduced how to prevent corona fatness during the year-end and New Year holidays, prevent fatness during the year-end and New Year holidays, and control blood sugar levels. One way is to use convenient measurement items while practicing the basics of eating and exercising.

Interview / text / Akari Ishihara