Food, breathing, sleep, exercise, mental strength
Change your ‘small habits’
Eliminates inflammation!

This book teaches you how to eliminate inflammation in your daily life, including through food, breathing, exercise, and sleep.
Hidden inflammation in our bodies saps us of vitality, depletes our energy, and invites disease.
After getting sick and receiving treatment, your body's functions and physical strength will inevitably decline, so you will never fully return to your original state.
Therefore, to keep your body healthy, it is much more important to prevent getting sick.
The way to prevent this is to eliminate chronic inflammation.
The author, a doctor, has personally examined numerous patients and has personally proven effective, so let's try these methods!

Chronic inflammation is also associated with aging.
If you've been feeling like you're getting older lately, it could be a sign of inflammation in your body.
If inflammation continues and damages skin cells, spots and wrinkles may appear, or the skin may begin to sag.
If inflammation persists on the scalp, it can lead to hair loss and gray hair.
I thought it was just a symptom that 'can't be helped because of aging', but in fact, it may be caused by accelerated aging due to inflammation.
--- From “Chapter 1: Chronic Inflammation Causes Aging and Disease”

If you want to prevent or improve chronic inflammation, overeating is a no-no.
As explained in Chapter 1, this is because fat accumulated in the body causes chronic inflammation.
Moreover, it is known that overeating causes the sirtuin gene to not function properly.
The sirtuin gene is also known as the longevity gene.
Human cells divide repeatedly to carry out metabolism, but there is a limit to the number of times they can divide.
The sirtuin gene inhibits aging by increasing the number of times these cells divide, thereby stimulating metabolism.
--- From “Chapter 2_Zero Inflammation with Food”

Mammals, like humans, are creatures that originally breathe through their noses, inhaling and exhaling through their noses.
However, there are quite a few modern people who breathe through their mouths.
Especially recently, as the time spent wearing masks has increased, more and more people are breathing through their mouths due to the stuffiness, so caution is needed.
The reason why mouth breathing is bad is because it lowers the body's defense function.
The nose acts as an 'air purifier' when it absorbs air into the body.
Nose hairs block dust and pollen in the air, and the thin, short cilia on the nasal mucosa and mucous membrane filter out harmful substances such as bacteria and viruses.
--- From "Chapter 3_Zero Inflammation Through Breathing"

Exercise can be said to be medicine.
It not only helps burn fat and build muscle, but also prevents and improves various diseases.
Why does this work? It's because exercise has an "anti-inflammatory effect."
Cancer is one of the diseases associated with chronic inflammation, and it has been found that exercise can reduce the risk of developing cancer.
According to research by the National Cancer Center in Japan, which collected epidemiological studies on cancer and scientifically verified its effects on cancer, exercise has the effect of reducing the risk of developing colon and breast cancer.
Another result showed that the higher the level of physical activity, the lower the overall risk of developing cancer.
--- From “Chapter 4_Zero Inflammation with Exercise”

To establish a sleep rhythm, it is best to avoid using electronic devices such as smartphones for about two hours before bedtime.
At least you shouldn't use it in the bedroom.
If you put it by your bedside, thinking that you won't use it even if you put it in the bedroom, you'll end up checking it unconsciously when you want to know the time or hear a notification sound that a message has arrived.
Even if you don't do that, there are probably quite a few people who unconsciously touch their smartphones.
To avoid looking at your smartphone screen, get into the habit of leaving it in a different room when you go to bed.
--- From “Chapter 5_Zero Inflammation with Sleep”

Humans are talkative creatures.
Even when we are not talking to others, we constantly talk to ourselves in our minds, although we do not say it out loud.
It is said that we ask ourselves questions like, "I have to cheer up," or "What should I eat for lunch today?" 40,000 to 70,000 times a day. This kind of inner self-talk is called "self-talk."
And if you make good use of self-talk, which is repeated tens of thousands of times every day, you can reduce stress.
The method is very simple.
It's 'using the third person'.
In other words, instead of talking to yourself from a first-person perspective like, "I need to try harder," you can talk to yourself from a third-person perspective like, "Cheer up, Cheer up!"

--- From "Chapter 6_Zero Inflammation through Mental Strengthening"