Beware of overeating and insomnia in autumn! ~Foods that improve your gut microbiome | The secret to good sleep is sunlight and music~

Among the four seasons, autumn is wonderful.

The expression "Autumn of ○○" is often heard.

What do you fill in the blank with?

Appetite, art, sports, reading, etc.

Among these, the most appealing to everyone must be the autumn delicacies.

There is an abundance of seasonal fruits, fish, vegetables, and many other ingredients in autumn.

And you can enjoy a variety of dishes, regardless of genre, whether Japanese or Western style.

 

1. Is overeating in autumn a human instinct? ~ Medical reasons for "autumn appetite"

Since ancient times, autumn has had a relatively stable climate.

It is also harvest season, so there is finally enough to eat.

Freed from labor, enjoying festivals, etc.

People must have eagerly awaited the arrival of autumn.

 

Sometimes, faced with a delicious feast, some people might have indulged in excessive eating and drinking, without thinking, just by seeing it with their eyes.

 

It is said that medical reasons are involved in these phenomena.

The reason for the tendency to consume more food in autumn is said to be because animals instinctively try to take in more nutrients to survive the winter.

How about you, the reader?

 

 

2. Boost immunity with dairy products! ~ Improving the intestinal environment through food

Regarding health maintenance, Japan's Ministry of Health, Labour and Welfare has indicated the following 5 items.

 

【5 items for maintaining health】

　1. Diet

　2. Exercise

　3. Sleep

　4. Alcohol

　5. Smoking

 

In the autumn of appetite, irregular eating can lead to poor health.

What has recently attracted attention here is the intestinal environment.

Inside the intestines, intestinal bacteria maintain a good balance, which is called the "gut flora" (flora means garden).

In addition to digestion and absorption, it is also important for maintaining immunity against infectious diseases, which are a concern from autumn to winter.

 

【Foods that improve the intestinal environment - the power of dairy products】

An effective food for improving the intestinal environment is dairy products.

I hope you will maintain your health by skillfully consuming dairy products such as cheese.

 

 

【Staff's Corner】

Dairy products are good for the intestinal environment, so we'd like to introduce some popular Hokkaido dairy products♪

 

◆Bocca's White Pudding

Milk pudding in a round balloon. When you pierce a hole with a toothpick, the balloon breaks and a pure white pudding pops out.

Made with carefully selected milk delivered fresh daily from a farm near Date City, Hokkaido, this pudding has a mellow, smooth texture.

Enjoy the original deliciousness of milk, a flavor that can only be savored with a simple pudding.

 

 

 

 

3. Harvest in Autumn ~ The origin and meaning of the kanji "秋" (autumn)

The origin of the kanji "秋" (autumn) is "禾 + 火 + 龜".

 

禾 (nogihen, rice plant, crop) +

火 (burning flame) +

龜 (tortoise, fire is applied to its shell, and the cracks predict the harvest)

 

This was its origin.

Later, the kanji was simplified and became the current "秋".

 

 

4. "Autumn of Sleep" or "Autumn of Insomnia"? ~ Environmental changes and the autonomic nervous system

"Autumn of Sleep" - for those who adapted to seasonal changes

The theme of this column is sleep and music.

In a good sense, it's the "autumn of sleep".

People who are in good shape generally have an exercise habit, and their nervous, endocrine, and immune systems function well even when the seasons change.

They can cope with changes in temperature, humidity, weather, and climate, so they can sleep soundly.

"Autumn of Insomnia" - for those who could not adapt to seasonal changes

For some people, it might be the "autumn of insomnia" rather than the "autumn of sleep."

People who are not feeling well receive less appropriate stimulation to their mind and body, and their autonomic nervous system cannot cope well with environmental changes.

Temperature differences, such as the coldness in the morning and evening, take a toll on the body.

As a result, they may have difficulty falling asleep, not sleep soundly, or feel sleepy during the day, leading to insomnia or sleep disorders.

 

 

5. Relationship between sunshine hours and insomnia ~ Sleep hormone "melatonin"

In fact, there is an important relationship between environment, sleep, and hormones.

When daylight hours shorten in autumn, serotonin, a type of hormone, decreases.

Serotonin is also called the "happiness hormone" and is a savior for humans.

 

Serotonin secretion increases when exposed to sunlight, so it is recommended to get sunlight upon waking and engage in outdoor activities during the day.

At night, serotonin is converted into melatonin, which aids in sound sleep, leading to good sleep.

 

If there is a lack of serotonin, one's mood becomes restless, overall well-being declines, and the quality of sleep also decreases.

 

 

6. How to enjoy the "Autumn of Sleep"? ~ Improve sleep quality with sunlight and music

So what measures can be taken?

 

　1. To counter temperature differences, adapt your clothing and bedding to the morning and evening chills.

　2. Consciously expose yourself to sunlight.

　3. Take care of your mental well-being to effectively avoid depressive moods.

　4. Incorporate music into your daily life.

 

  

Music is "sound medicine," a medicine of sound without side effects.

Skillfully utilize music therapy and incorporate it into your daily life.

 

 

 

 

 

 

 

Hiroshi Bando

Doctor of Medical Science
Shikoku Branch Director, Japan Society of Integrative Medicine

Representative, Tokushima Carbohydrate Restriction Study Group
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Graduated from Tokushima University, obtained ECFMG certification, and completed clinical training in family medicine in the United States. His areas of expertise include anti-aging, carbohydrate restriction, music therapy, and sports medicine. Participated in the National Sports Festival as an ice skater (1999-2003). Chairperson of the 9th Japan Music Therapy Society Conference (2009). Silver medalist at the 3rd European International Piano Competition (EIPIC) in Japan (2012). Chairperson of the Japan Primary Care Association Conference (2017, Takamatsu).
Editor-in-Chief of 4 English medical journals related to diabetes (2020). Authored over 30 books, over 2,000 publications, and over 300 English papers. Representative of "Shin-Rojin no Kai" (New Elders Association) Tokushima.
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Official website: https://pianomed.org/