Author: BalanceGenics Longevity Research Team (How100.com)
Meet Takishima Mika: Japan's Oldest Fitness Instructor
At 92 years old, Takishima Mika stands as Japan's oldest fitness instructor, defying age and serving as a beacon of inspiration. Her energy and health at such an age begs the question: how does she do it? Let's dive into Takishima’s daily routines and nutritional habits to discover her secrets.
Morning Routine and Exercise
Takishima rises before dawn, specifically before 4 AM. Her morning starts with a glass of water followed by an invigorating routine. She walks four kilometers, jogs three kilometers back, and finishes with an additional kilometer walk, a rigorous session that lasts two hours.
After her extensive morning exercise, Takishima enjoys a nutrient-rich breakfast around 7 AM, focusing on balanced protein intake and fermented foods.
Key Diet Item: Natto
Central to her diet is natto, a traditional Japanese dish of fermented soybeans known for its unique texture. Natto is nutrient-dense, offering substantial amounts of manganese, iron, magnesium, zinc, vitamin K, calcium, potassium, and selenium. The fermentation process enhances its probiotic content, aiding digestion and nutrient absorption. While natto might seem exotic, it's easy to prepare at home with soybeans and fermented soybean powder using a yogurt maker.
Additional Breakfast Components
In addition to natto, Takishima consumes yogurt, which is high in calcium, necessary for bone health. Yogurt is also rich in B vitamins, particularly B12 and riboflavin, which support heart health and prevent certain birth defects. It provides phosphorus, magnesium, and potassium, essential for various bodily processes like blood pressure regulation, metabolism, and bone health. She often sweetens her yogurt with honey, creating a delightful complement to the savory natto.
Comprehensive Breakfast Spread
Takishima’s typical breakfast includes a fresh salad with seasonally available lettuce, broccoli, abundant tomatoes, and lean ham prepared without oil. This combination ensures a balanced intake of fiber, vitamins, and protein.
Japanese Pickles: A Secret Recipe
Another dietary staple is tsukemono, or traditional Japanese pickles, specifically nukazuke, fermented in roasted rice bran, salt, and kombu (seaweed). Nukazuke is rich in lactobacillus, beneficial for digestion.
Takishima’s disciplined yet nutritious diet, coupled with her vigorous exercise routine, exemplifies the potential for sustained vitality and health at any age.
Continuous Activity and Light Lunch
Even at home, Takishima stays active, incorporating exercises into her daily life. She maintains perfect posture while watching TV and walks on tiptoe around her house.
Her lunch is refreshingly light, typically consisting of a banana and a probiotic drink like Yakult. Bananas are excellent for potassium intake, vital for blood pressure management and heart health. They also offer prebiotics, which nourish gut-friendly bacteria, making them an ideal companion to Yakult.
Hearty Dinner for a Long Day
Following a full day of physical activity, Takishima ensures her dinner is wholesome and balanced. Her usual dinner includes lean proteins such as fish and chicken thigh curry with carrots, rice cooked with salmon flakes, tofu, boiled spinach, Korean kimchi, natto, and a salad with lettuce, tomatoes, and chicken, sans dressing.
She completes her meal with miso soup, beans, and rakkyo (pickled Japanese scallion), each element contributing to her health and energy.
Breakdown of Takishima's Dinner:
- Lean Protein: Essential for muscle repair, fish provides omega-3 fatty acids for heart health, while chicken is a low-fat source of protein.
- Tofu: Offers plant-based protein and all essential amino acids, plus high calcium and iron content.
- Boiled Spinach: Supplies vitamins A, C, and iron, supporting overall health.
- Korean Kimchi: Adds probiotics that promote digestion.
- Natto: Rich in protein and nattokinase, potentially beneficial for preventing blood clots and heart disease.
- Lettuce and Tomato Salad with Chicken: Adds fiber and essential vitamins, keeping the calorie count low by avoiding dressing.
- Miso Soup: A staple that provides probiotics and amino acids.
Conclusion
Takishima Mika’s lifestyle is a testament to the benefits of a balanced diet and regular exercise. Her routines show that with the right habits, one can maintain vitality well into advanced age. By adopting a similar approach, focusing on nutrient-dense foods and staying physically active, we can all aspire to better health and longevity.
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Related Academic Papers and Articles:
1. "The Health Benefits of Fermented Foods" by Marco, M. L., et al. (2017).
- Explores the nutritional and health benefits of consuming fermented foods.
- Link to the paper
2. "Probiotics and Their Benefits" by Sanders, M. E. (2003).
- Examines the role of probiotics in promoting good health.
- Link to the paper
3. "Nutritional Value of Bananas" by Wiseman, H. (2006).
- Discusses the various nutrients found in bananas and their health benefits.
- Link to the paper
4. "The Impact of Physical Activity on Health and Life Expectancy" by Booth, F. W., et al. (2012).
- Investigates how regular exercise influences health and longevity.
- Link to the paper
5. Harvard Health Publishing: "The Benefits of a Balanced Diet."
- Covers the importance of a balanced diet for maintaining health and preventing disease.
- Link to the article
Takishima Mika's approach to health underscores that age is but a number, and it is the dedication to nutritious eating and consistent physical activity that keeps one lively and vigorous.
