Nishi Shiki - Nishi Health System by Katsuzo Nishi
Nishi Shiki was invented in 1927 by Katsuzō Nishi, the chief engineer for the Tokyo subway and an aikido teacher.
Most of my life I followed the first four rules every day, and substituted the rest with yoga asanas.
Laws of the Nishi Health System
heisho (平床寝台) - sleep on a flat hard surface,
kochin (硬枕利用) - with hard semi-cylindrical pillow,
kingyo undō (金魚運動) - wing your hips horizontally like fish (1 minute),
mōkan undō (毛管運動) - lie on your back and raise your arms and legs, then shake them (1 minute),
gasshō gasseki undō (合掌合蹠運動) - lie on your back and join your hands and feet, then slide your hands and feet horizontally (10 times).
hifuku undō (背腹運動) - sit down Japanese style and swing your upper body centering on your hips (10 minutes). When you are in inclined position, pump your abdomen, in upright position - shrink your abdomen.
Vitamin C, or L-ascorbic acid, or ascorbate, is an essential nutrient for humans, a water-soluble vitamin. Humans, unlike most animals, are unable to synthesize vitamin C, so it is an essential dietary component.
Vitamin C is required for the biosynthesis of collagen (an essential component of connective tissue), L-carnitine, and certain neurotransmitters, it is also involved in protein metabolism.
Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E). Vitamin C regenerates vitamin E by reducing vitamin E radicals formed when vitamin E scavenges the oxygen radicals.
Vitamin C plays an important role in immune function and improves the absorption of nonheme iron, the form of iron present in plant-based foods.
Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg a day. At doses above 1 g a day, absorption falls to less than 50% and absorbed, unmetabolized ascorbic acid is excreted in the urine.
Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, connective tissue weakness, and capillary fragility.
Cells accumulate vitamin C. The total body content of vitamin C ranges from 300 mg (at near scurvy) to about 2 g.
High levels of vitamin C are maintained in cells and tissues, and are highest in leukocytes (white blood cells), eyes, adrenal glands, pituitary gland, and brain.
Relatively low levels of vitamin C are found in extracellular fluids, such as plasma, red blood cells, and saliva.