About My Recent Health Problems

This may not be a topic of interest to many, but I wanted to organize my thoughts for my future self and share my experiences for anyone facing similar struggles.

During a Health Check-Up

It all began with my company’s health check-up in November last year. Since I had never undergone a full-body exam before, I paid around 30,000 yen for a comprehensive check-up. Several abnormalities were found, and notably, the “Lox Index” value turned out to be extremely high.

The “Lox Index” is said to indicate the risk of arteriosclerosis in the future, and I was advised to have an additional carotid ultrasound. When I did so at a local clinic, they discovered a plaque of about 1.5mm (indicating mild arteriosclerosis).

Realizing the importance of health check-ups, I also underwent a colonoscopy and a gastroscopy, which revealed the following findings:

1. Polyps in the stomach and colon
2. Gastroesophageal reflux disease (GERD)
3. Colon inflammation (cells were taken for testing)

The polyps (item 1) were removed immediately, and the colon inflammation (item 3) is still awaiting test results. I had been suffering from chronic diarrhea for the past two months, so I suspected something was wrong with my colon. Since my mother passed away from colon cancer, I need to be especially careful about the condition of my colon.

Additionally, regarding the GERD (item 2), I had been experiencing discomfort in my chest for a few days before the exam, so I was prescribed medication. It’s hard to describe in words, but it felt like a deep, unsettling discomfort in my chest.

About Gastroesophageal Reflux Disease (GERD)

GERD, simply put, is a condition where stomach acid flows back up into the esophagus and irritates it. I began to feel a heavy sensation in my stomach upon waking up around last year, and although I should have taken measures sooner, I neglected it.

After researching, I found that my lifestyle habits might have contributed, including:

• Consuming stimulating substances on an empty stomach (e.g., drinking coffee immediately after waking)
• Eating late at night
• Lying down immediately after eating
• Eating fatty snacks like chocolate
• Overeating
• Exercising immediately after eating

Since many of these applied to me, it makes sense that I developed GERD. Therefore, I started the following countermeasures:

• Drink warm water as soon as I wake up, then have breakfast before drinking coffee.
• Finish dinner by around 8:00 p.m. and avoid eating anything afterward.
• Avoid lying down immediately after eating.
• Strengthen my diaphragm by practicing abdominal breathing:
  • Breathe in through the nose to fill the stomach with air, and slowly exhale through the mouth.
  • It’s ideal to do this during exercise, but if that’s not possible, meditation or stretching works as well.

About Mild Arteriosclerosis

Arteriosclerosis is a serious condition that can lead to strokes and heart attacks. Fortunately, additional tests revealed no issues with my blood sugar or blood pressure. However, even with lifestyle improvements, plaques don’t simply vanish, meaning I must carry this risk for life—a thought that is quite unsettling.

The potential causes I identified include:

• Skipping breakfast
  This can lead to a blood sugar spike at lunch, which may damage blood vessels.
• Lack of sleep (usually about 5–6 hours)
  Sleep deprivation accelerates arteriosclerosis.
  Short recovery times increase oxidative stress.
  Reduced secretion of growth hormone slows blood vessel repair.
• Taking long baths (about an hour)
  It causes significant blood pressure fluctuations and stimulates the sympathetic nervous system, placing strain on blood vessels.
  Dehydration from sweating can make the blood thicker.
• Excessive alcohol consumption
  Although I don’t drink often, I tend to overindulge when I do.
• Overeating salty foods and chocolate
  Excess salt raises blood pressure and strains the blood vessels.
  Sugary chocolate can cause rapid spikes in blood sugar.

There are even rumors that the COVID-19 vaccine might influence arteriosclerosis.

My countermeasures include:

• Finish dinner by 8:00 p.m. and go to bed by midnight.
• Meditate for about 10 minutes before sleeping.
• Limit baths to 30 minutes.
• Go jogging or walking every day.
• Limit alcohol to one glass of red wine, or two glasses at social gatherings.
• Avoid using salt and pepper (instead, use grated daikon, garlic, ginger, and miso for seasoning).
• Use extra virgin olive oil.
• Eat foods like canned mackerel, natto, unsweetened soy milk, mandarin oranges, bananas, frozen blueberries, edamame, miso soup, and onions.

About Colon Inflammation

Later, the test results confirmed that there was no cancer or other serious disease. It appears that the inflammation in my colon was likely temporary, occurring when its condition was poor.

After emptying my colon for the colonoscopy, my bowel movements improved. I plan to monitor them closely and address any abnormalities immediately. I will adjust my diet, fluid intake, and exercise based on the consistency and form of my stool, aiming for the ideal “banana-shaped” stool.

According to what I found online, the following foods are beneficial for the gut:

• Fermented foods (yogurt, natto, miso, pickled rice bran)
  They increase beneficial bacteria and help maintain a healthy gut environment.
• Soluble fiber (oatmeal, wakame, natto, burdock root)
  They protect the intestinal lining and reduce inflammation.
• Omega-3 fatty acids (mackerel, sardines, flaxseed oil, perilla oil)
  They have anti-inflammatory properties that help reduce gut inflammation.
• Sprouted brown rice and mixed grains
  They are nutrient-rich and support intestinal function.
• Soy products (tofu, soy milk, natto)
  They are gentle on the gut and provide protein.
• Chicken breast and white fish
  They are low in fat and easy to digest.
• Soup and miso soup
  They help provide fluid and salt while protecting the intestinal lining.
• Honey
  It contains natural antibacterial and anti-inflammatory properties that help reduce gut inflammation.
• Bananas and apples
  They are easy to digest and promote the growth of beneficial gut bacteria.

About Mental Health and Weight Loss

In conclusion, aside from mild arteriosclerosis and GERD, there were no major issues. However, between the time when cells were taken from my colon and when I received the test results, my mental state suffered significantly, and I lost 7kg in one week.

According to my doctor, since all other blood test results were normal, the drastic weight loss was likely due to a disruption in my autonomic nervous system. Rapid weight loss is not good, so I plan to gradually increase my food intake to regain the lost weight.

Once I learned that there was no problem with my colon, my mood improved considerably. It was a week that truly made me realize the saying, “You only appreciate health when it's lost.”

About Chest Pain

The chest pain that lasted for about 10 days did not improve with the medication for GERD, so I began to suspect another cause. When I arched or rounded my back, the pain worsened, prompting me to consider that my spine or muscles might be the source. After visiting a chiropractor, I was informed that there was unusual tightness around the shoulder blades and a slight curvature in part of my spine.

After discussing the issue with the chiropractor, we arrived at the following hypothesis:

• I quit going to the gym twice a week three months ago and switched to jogging five times a week (about 30 minutes per session).
• As a result, my latissimus dorsi weakened, causing my back to tend to round.
• Continuing to jog with poor posture increased the impact on my back from the ground, further exacerbating the issue.

After receiving chiropractic treatment, my chest pain eased considerably, confirming that the problem was indeed related to my bones and muscles.

Reflections

Through this series of examinations and health issues, I learned a great deal. What struck me most is that trying to fix one problem can sometimes lead to another, so it is essential to maintain a balanced lifestyle.

It’s not enough to focus solely on a specific nutrient or exercise; controlling your daily routine from the moment you wake up until you go to bed is crucial. However, being overly strict can negatively affect your mental health and disrupt your autonomic nervous system, so proper stress management is important.

Personally, changing my lifestyle has not been overly difficult, and this experience has reinforced my appreciation for the importance of health.

As the saying goes, “You only appreciate health when it's lost.” I truly felt this, and I have resolved to maintain a healthy lifestyle. In the end, everything turned out fine without leading to any major problems.

This is a summary of my recent health problems and examination results. Early consultation proved to be beneficial, so if you notice any symptoms, I highly recommend seeking advice from a specialized medical institution as soon as possible.