Introducing Japan’s Oldest Fitness Instructor: Takishima Mika
Meet the remarkable Takishima Mika, Japan’s oldest fitness instructor at the age of 92. Her vitality and energy defy her age, and she serves as a profound inspiration to all. In this article, we’ll delve deep into her daily dietary habits that help maintain her youthful vigor.
An Early Morning Routine
Takishima begins her day exceptionally early, waking up before 4 AM. Her morning ritual includes drinking a glass of water followed by an invigorating exercise regime. She completes a four-kilometer walk, a three-kilometer jog, and another one-kilometer walk. This impressive two-hour routine sets a positive tone for her day.
A Balanced Breakfast for a Powerful Start
After her exercise, Takishima enjoys a well-balanced breakfast around 7 AM, filled with proteins and fermented foods that boost probiotics. A key component is natto, a traditional Japanese dish made of fermented soybeans, rich in nutrients like manganese, iron, and magnesium. Despite its peculiar texture and smell, natto offers compelling nutritional benefits.
The Nutritional Power of Natto
Natto isn’t just about taste; it’s a nutrition powerhouse. Each 100-gram serving provides significant proportions of your daily needs for manganese, iron, and more. It’s more than just fermented soybeans, offering a robust profile of vitamins and minerals crucial for overall health, especially digestive health.
The Harmonious Addition of Yogurt
Alongside natto, Takishima incorporates yogurt into her breakfast, which provides calcium, B vitamins, and other essential minerals. She enjoys it with honey, enhancing the flavor while maintaining a nutritious balance. Yogurt aids in digestion while its smooth texture helps neutralize natto’s strong taste.
A Comprehensive Breakfast Plate
Her breakfast spread also includes a vibrant salad featuring seasonal vegetables like lettuce and broccoli, with lean ham adding protein. This blend offers fiber and a variety of vitamins, further complemented by Japanese pickles known as nukazuke, offering enhanced digestive health through fermentation.
Light and Refreshing Lunch
For lunch, Takishima opts for simplicity by consuming just a banana paired with a probiotic drink called Yakult. This approach prevents midday sluggishness, while the banana’s potassium content and Yakult’s probiotics aid in maintaining gut health and blood pressure stability.
The Significance of a Hearty Dinner
Takishima’s dinner is a nutritious feast after a day of teaching fitness classes. It includes lean proteins like fish and chicken, complemented by tofu, spinach, and kimchi. Each component plays a strategic role in muscle repair, heart health, and digestive support.
Importance of Omega-3 and Protein
The inclusion of fish and chicken in her dinner ensures a supply of omega-3 fatty acids and sustaining protein. These elements are vital for heart health and muscle maintenance, crucial for an active lifestyle, especially in the nineties.
Probiotics and Balanced Nutrition
Probiotic foods, like fermented kimchi and natto, are staples in her dinner. They help in digestion and improve heart health. Miso soup, another fermented addition, brings warmth and nutritional value, making her meal both hearty and balanced.
Inspiring Healthy Living
Takishima Mika embodies the power of a balanced diet combined with regular physical activity. Her dietary choices provide a lesson in leading a healthy and fulfilling life, even into advanced years. By following similar dietary principles, we can all enhance our vitality and well-being.
