What You know about Your Circulatory System?

 

The circulatory system, also known as cardiovascular system, is made up of the heart and blood vessels. It works to transport oxygen and nutrients to all the organs and tissues in the body while removing carbon dioxide and other waste products from them.

In most adult humans, a typical resting heart rate is between 60 to 100 beats per minute.

Below are some of the facts about your circulatory system:

High blood pressure

Blood pressure is the force that the blood exerts on the walls of the arteries as your heart pumps.

High blood pressure (hypertension) is officially diagnosed when your blood pressure readings are consistently at or above 130 (systolic)/80 (diastolic) mm Hg according to the American Heart Association. High blood pressure can eventually damage your heart and blood vessels, as well as other organs like the brain, kidneys and eyes.

Because major arteries naturally stiffen with age, doctors may set a slightly higher or more relaxed target (such as 130 to 150 mm Hg systolic) to prevent side effects like severe dizziness, low blood pressure upon standing, or dangerous falls for the elderly.

Heart attack

A heart attack happens when the flow of blood to part of the heart is blocked or when the oxygen demand of the heart exceeds the oxygen supply. When this happens, that area of the heart cannot get enough oxygen and begins to die or lose function.

Signs of a heart attack can include:

• sudden pain or pressure in your chest, which may spread to your shoulders, arms, or neck
• sweating
• rapid or irregular heartbeat
• shortness of breath
• digestive symptoms, such as upset stomach, nausea, or vomiting
• dizziness or lightheadedness
• feelings of weakness or fatigue
• fainting 

Heart failure

Heart failure is when your heart is not pumping blood as efficiently as it should, meaning your organs and tissues may not be getting enough oxygen or the pressure in the heart may be too high. 

There are two types of heart failure: systolic or diastolic. Systolic heart failure is when the heart is not pumping blood efficiently. Diastolic heart failure occurs when the heart pumps normally but does not relax normally due to increased stiffness.

Heart valve problems 

Heart valves help control the flow of blood in your heart. Heart valve problems, such as leaky or blocked (stenotic) valves, can cause your heart to be less efficient at pumping blood.

Heart inflammation

This can include inflammation of the inner lining of the heart (endocarditis), the outer sac of the heart (pericarditis), or the heart muscle itself (myocarditis).

Stroke

A stroke is when a blood vessel that supplies the brain with oxygen and nutrients is blocked. When this happens, cells in the brain begin to die off. Because these cells cannot be replaced, damage to the brain can be permanent unless blood flow is quickly restored.

Signs of a stroke include:

• weakness or numbness, particularly on one side of the body or face
• severe headache
• confusion
• problems with vision
• slurred speech or difficulty talking
• loss of balance, dizziness, or trouble walking
• seizure

Atherosclerosis

Atherosclerosis is when plaque builds up along the walls of your arteries. Risk factors that can contribute to plaque buildup include: 

• high blood pressure
• high cholesterol
• tobacco use
• diabetes
• unhealthy diet
• low levels of physical activity
• being overweight or obese

Atherosclerosis can gradually make the arteries narrower, affecting the amount of blood that can flow through them. Because of this, organs and tissues may not get enough oxygen. 

When atherosclerosis affects the arteries of the heart, it is called coronary artery disease. Other arteries in the body can also be affected as well. This is called peripheral artery disease, which affects how well blood can flow to your legs, feet, arms and hands. 

In some cases, an artery may become completely blocked by plaque or a blood clot. When this happens, a heart attack or stroke can occur.

Angina

Angina is chest pain that occurs when the heart is not getting enough oxygen. It is often caused by coronary artery disease, which makes the arteries supplying the heart narrower due to plaque buildup.

Arrhythmia

An arrhythmia is an abnormal heart rhythm. When you have an arrhythmia, your heart may be beating too fast (tachycardia), too slowly (bradycardia), or irregularly. It happens due to changes in the heart or its electrical signals.

Varicose veins

The veins contain valves that help keep oxygen-depleted blood flowing toward the heart. When these valves fail, blood collects in the veins, which can cause them to bulge and become swollen or painful. 

Varicose veins most often appear on the lower legs. 

Blood clots

A blood clot is when blood coagulates or clumps together to form a gel-like mass. This clot can get stuck in a blood vessel, where it blocks the flow of blood. Blood clots can cause:

• heart attack
• stroke
• deep vein thrombosis (DVT)
• pulmonary embolism
• Additional conditions

Aneurysm

An aneurysm is when the wall of an artery becomes weakened and begins to bulge. This can occur in the big arteries (aortic aneurysm) or the small arteries (coronary aneurysm). If an aneurysm in a large artery ruptures, it can be life-threatening.

Congenital heart disease

This is when you are born with an abnormality in your heart or blood vessels, usually related to the formation of the heart muscle.

Vasculitis

This is inflammation of the walls of your blood vessels and can lead to complications like aneurysms.

To keep your circulatory system healthy, you need to

Do regular cardiovascular exercise

This is one of the best ways to get your heart pumping and to improve blood flow throughout your body. It is recommended that you aim for 150 minutes of moderate-intensity cardio exercise per week.

Eat heart-healthy foods

Choose foods like whole grains, fresh fruits and vegetables, and lean protein, including fish.

Many fish, such as salmon, tuna, sardines and herring, are rich sources of omega-3 fatty acids. Omega-3 fatty acids can help ward off heart disease.

Almonds, walnuts, pecans and other tree nuts deliver a powerful punch of heart-healthy fats, protein, and fiber. Including them in your diet can help lower the risk of cardiovascular disease.

A diet rich in soluble fiber can help lower your level of low-density lipoprotein, or “bad cholesterol.” Sources of soluble fiber include beans, oats, barley, apples, pears and avocados.

Avoid foods that are high in sodium (i.e. limit salt intake), saturated fats, trans fats, added sugars and cholesterol. Slicing saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease,

In addition, dark chocolate contains heart-healthy flavonoids. These compounds help reduce inflammation and lower the risk of heart disease, suggest scientists in the journal Nutrients.

Maintain a moderate weight

Carrying more weight can place more stress on your heart and blood vessels. Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels.

Manage stress

High levels of long-term stress can affect your heart health. Some stress-reducing options include exercise, meditation, breathing techniques and yoga.

Limit sitting

Sitting still for long periods, such as at a desk or on a plane, can restrict blood flow. Make a point to stand up and move around at least once an hour.

Quit smoking

Smoking increases your risk of cardiovascular disease.

See your doctor regularly

Circulatory system issues are best treated as early as possible. In some cases, you may not even know that there is an issue with your heart or blood vessels. Regular visits to your doctor can help identify and treat any potential problems before they become more serious issues.

Food Poisoning

 

Food poisoning is an illness caused by eating food or drinking water contaminated with bacteria, viruses, parasites, or harmful toxins. Food can become contaminated at any stage between farm and table, from growing and processing to storage, preparation, cooking, and serving.

People who eat tainted food commonly experience symptoms such as an upset stomach, diarrhea, vomiting, or even fever within hours or days afterwards. Less common food poisoning symptoms include headache, blurred or double vision, and weakness. Most people who get food poisoning have a mild bout and are able to recover without medical care. Sometimes, however, food poisoning can lead to more serious illness or complications.

Although you can get food poisoning year-round, it is more likely to occur during warm weather. Microorganisms that cause food poisoning grow faster in hot, humid environments and can make food that has been sitting out too long in the heat unsafe. But even at room temperature, some harmful bacteria tainting food can double every 20 minutes.

The following are some of the common pathogens which cause food poisoning: 

E. coli. Certain strains of this bacterium can cause food poisoning by infecting the intestinal tract directly or by producing a toxin. These strains can be picked up from undercooked beef (especially ground beef); unpasteurized milk and juices; and raw flour, fruits, and vegetables.  The incubation period varies: if toxin is produced, the range is typically three to four days but may extend up to nine days. If there is no toxin produced, symptoms may begin within 12 to 36 hours. 

Listeria. These bacteria can contaminate soft cheeses; raw milk and unpasteurized milk products; meats, including cold cuts and raw hot dogs; and ready-to-eat salads. Intestinal illness usually begins within a few hours to two or three days. Illness can spread beyond the intestines and can be life-threatening. Pregnant women, newborns, older adults, and people with weakened immune systems are the most vulnerable. 

Norovirus. This is a group of related viruses that can cause norovirus infection. High-risk foods include raw or undercooked shellfish, leafy greens, fruit, ready-to-eat (or take-out) sandwiches, salads, and bakery items. The incubation period is 12 to 48 hours. Norovirus can also be transmitted via inanimate objects; for example, a contaminated toy or door handle. 

Salmonella. This bacterium can taint raw and undercooked poultry, eggs, meat, and seafood; unpasteurized juice; raw (unpasteurized) milk and dairy products made from raw milk; pasteurized cheese; raw fruits and vegetables; nuts and nut products; and spices. The incubation period is typically six to 72 hours.

Usually proper handling, cooking, and storage of food help reduce the chances of an infection: 

Wash hands. Contaminated objects, surfaces, and food you touch can all carry harmful germs. To avoid getting sick, wash your hands with soap and warm water before eating, before and after handling food, and after using the bathroom, changing diapers, or handling pets. As bacteria or viruses can also be passed from person to person via vomit or stool that lingers on surfaces or on hands, and so you need to wash hands when such case happens.

Wash fruits and vegetables. Thoroughly rinse vegetables and fruits under running water prior to peeling, cooking, or eating them. And peeling things that can be peeled is a standard recommendation. These steps may be especially important if you have a compromised immune system. Moreover, when appropriate, scrub produces with hard surfaces with a clean produce brush to remove dirt and substances including pesticides and contaminants from the surface and the fissures.

Keep cutting boards and utensils clean. Use hot, soapy water to clean cutting boards and utensils after they have had contact with raw meat, poultry, or seafood or unwashed fruits or vegetables. To avoid cross-contamination, consider using separate cutting boards for fruits and vegetables versus meat, poultry, seafood, and eggs.

Moreover, as said by Dr. Elizabeth Hohmann, an infectious disease specialist at Harvard-affiliated Massachusetts General Hospital, “Someone will cut a raw chicken on a cutting board and just rinse it off, not scrub it. That kind of slip can be risky, since harmful microorganisms like Salmonella can hide in the board’s nooks and crannies and lead to cross-contamination — a transfer of germs from one food to another — when the board is next used.” 

Cook and store foods properly. When cooking, cook thoroughly to ensure the foods have reached a safe internal temperature.

The refrigerator should be kept at 40° F (4.4° C) or below and the freezer at 0° F to prevent food spoilage.

In the refrigerator, store raw meat, seafood, poultry, and eggs separately from other foods, like fruits and vegetables. Refrigerate leftovers in covered containers within two hours (one hour if it’s hotter than 90° F outdoors), or freeze them if you do not plan to eat them within three or four days.

Thaw foods safely. Thawing perishable frozen foods at room temperature is unsafe, as bacteria can multiply quickly. Foods should be thawed in the refrigerator overnight, under cold running water, or by microwaving them.

Moreover, the infectious risk from food that contains items from many different sources is much greater.

Pregnant women, children, older adults, and people with cancer or autoimmune diseases should avoid eating raw, rare, or undercooked meats or poultry; raw fish (such as sushi) and raw or undercooked shellfish; raw milk and other unpasteurized dairy products; raw or undercooked eggs; raw sprouts; and unpasteurized fruit and vegetable juices.

Also, people who have an underlying condition such as heart or kidney disease should seek medical care right away when they develop food poisoning. And people with weakened immunity from chemotherapy, organ transplant, or medications that tamp down the immune system should have a lower threshold for seeking care for symptoms of food poisoning, because they are at higher risk of complications and invasive disease.

The Health of Your Bones linked to Brain Health

 

As we age, we lose bone density (also called bone mass), a measure of calcium and other minerals in bones. In some cases, losing bone density can lead to osteoporosis, a disease that can make your bones more likely to break.

A research suggests a connection between reduced bone density with aging and cognitive decline.

In a study published in Radiology (the journal of the Radiological Society of North America), it was found that people with low bone density were more likely to experience faster deterioration of cognitive function as they aged as well as accelerated age-related injury to brain tissue. Results were most striking in people with type 2 diabetes.

The lead study author, Sara Momtazmanesh, a postdoctoral research fellow in the department of radiology and radiological sciences at Johns Hopkins University in Baltimore said those participants with the lowest quarter of bone density were linked to a 0.3 percent faster decline in their global cognitive score compared with those in the highest quarter bone density group. (The cognitive testing for the study assessed overall thinking ability, covering factors such as memory, language, attention, and the speed at processing information under time pressure.) 

The connection was strongest for people with diabetes, according to Deborah Kado, professor of medicine specializing in geriatrics at Stanford University and co-director of the Stanford Longevity Center in California.

She noted that diabetes patients are at particular risk for cardiovascular problems, including vascular dementia (caused by issues that disrupt blood flow to the brain).

Kado suggested: “As people age, they tend to lose the calcium in their bones and gain calcium in their arteries, including in the small arteries that are in our brain,” she says.

Because the study is observational, it could not demonstrate whether bone loss causes brain change, but simply that there appears to be a link. There are likely many shared risk factors for different diseases that might not seem related, such as osteoporosis and dementia, according to Kado.

 That suggests that taking steps toward adopting healthy lifestyle behaviors might decrease the risk of multiple diseases at once. These measures that may simultaneously help bone and brain health include: 

• Following a diet of minimally processed foods
• Getting regular physical activity, including weight-bearing resistance training
• Not smoking
• Keeping alcohol consumption to a minimum
• Checking vitamin D levels (Vitamin D helps the body absorb calcium. Vitamin D also plays an important role in brain health and cognitive function.)
• Keeping diabetes and blood pressure well managed to protect blood vessels in both the bones and the brain 

What we can learn from Japan having more than 100,000 people who are 100 or older?

 

This year, the number of people ages 100 or older in Japan surpassed a record of 100,000.

Japan now has 107,677 centenarians, up 7,914 from the previous year and exceeding the 100,000 mark for the first time. Nearly 88% of them are women.

Kyoto resident Fuyo Kishimoto was recently recognized as the oldest Japanese woman at age 114. Japan’s oldest man is 112-year-old Hikaru Kato from Kumamoto in southern Japan.

 “I’m very pleased that many people are living long, healthy and active lives,” Health Minister Kenichiro Ueno said, citing progress in medical technology, healthy lifestyle and diet as contributing factors.

But more important, how to ageing gracefully?

When Mieko Nagaoka was 100, she published her book entitled: "I'm 100 years old and the world's best active swimmer" before going on to set the first world record for her age group, swimming 1,500m in a 25m pool. At 105 years old, she still enters Masters competitions and currently holds 18 world records.

 Another beloved centurion was Master class sprinter Hidekichi Miyazaki, who passed away in 2019 at 108 years old. Nicknamed “Golden Bolt” after the Olympic Gold medalist Usain Bolt, Miyazaki made headlines at 105 years old when he set the world’s first record for 100m sprint for the 105-and-over age category.

Asked about his performance he replied, “I’m not happy with the time,” echoing the competitive mentality that drives Nagaoka to swim.

Thus this “never losing the competitive spirit” (a healthy rivalry, whether against a near-aged competitor or your younger self), combined with the hope of achievement, seem also to play an important part.

Other attributes include:

Older Japanese adults strongly avoid the meiwaku (being a nuisance) mentality—the desire not to be a burden or cause trouble for family or society, i.e. being self-reliance.

Over 60% of people over 65 stay in the labor force, viewing themselves as productive community members - a strong incentive to keep working as a cog in the social wheel for as long as possible.

According to the Cabinet Office’s Annual Report on The Ageing Society, a staggering 70% of people aged 60-69, and about 50% of people aged 70 and above are either working or engaged in volunteer activities, community activities and hobbies. Seniors are participating in local community centers, group exercise, and peer networks like moai (support circles).

Having a social life that does not rely on young family members is a major factor in engaging in hobbies. Aside from active sports such as swimming (a very popular sport with the senior community due to its rehabilitative benefits), elders are engaged in various activities from traditional calligraphy, flower arrangement, sewing, to taking up musical instruments and dancing.

Moreover, low-impact physical habits like walking, gardening, and stretching are seamlessly woven into everyday routines.

According to Yuko Oguma, associate professor in Health Management Research at the Keio Sports Medicine Research Center, athletic ability has been linked to higher cognitive ability.

“Light exercise, whether stretching, walking daily, working out at the local community center, is effective,” says Oguma. “Not only for cognitive functions but from a social aspect as well. Compared to 10 years ago, the Japanese seniors are healthier, and have a higher quality of living. This is thought to be a combination of better medical aid and understanding of our bodies. Recently, there has been evidence that muscles can continue to strengthen, even in old age, which is contrary to what we believed in. We believed muscles deteriorate with age, but research is finding that not only can we still train and strengthen our muscles, but that it is important.”

Oguma also believes that having so many peers within the society that look out for one another, is an understated factor in ageing gracefully. “Often it is the senior citizens themselves that put together programs within the community. They work among themselves to provide activities, to be more fit or to be included socially. It is this proactiveness that strengthens them.”

Now, Japanese policy makers, companies and communities are focusing more and more on improving the quality of life of their senior citizens. 

Your Exercise Should Change With Age

 

When you get older, your muscles, joints, hormones and recovery all change:

• Muscle mass begins to decline (a process known as sarcopenia), metabolism slows and joints become stiffer.
• Hormonal changes: impacting everything from your energy levels to bone density.
• Females often have more rapid changes than males due to a decline in estrogen during menopause. Decreased estrogen speeds bone and muscle loss.

Thus certain types of exercise become more valuable than others as you age. An older adult may focus more on balance and strength to prevent falls.

Preventing falls is crucial for older adults because falls are a leading cause of severe, life-threatening injuries and loss of independence.

Falls can cause serious health problems, including broken bones (fractures) of the hip and spine, leading to long-term complications and hospitalizations. Severe impacts can also cause dangerous brain injuries or internal bleeding. Moreover, falls are the leading cause of injury-related deaths in individuals over 65.

Balance, Stability and Control

Balance is your ability to maintain control of your body’s position, whether standing still or moving. It relies on coordination between your muscles, joints, vision, inner ear and nervous system.

Balance is particularly important as you get older since it is an area of function that begins to decline. Having good balance helps reduce fall risk, improves body awareness, and assists with everyday tasks like stepping over an obstacle, walking on uneven ground, or turning quickly. 

Stability is your ability to control your body and joints during movement. It helps you maintain body alignment and transfer force efficiently when moving. It also helps your muscles support your joints through different positions, which can reduce unnecessary strain and make movement feel more controlled.

Building control alongside balance can help keep your body aligned and joints stable, which is important for completing everyday movements safely and with confidence. For example, good knee stability helps you perform squats safely or climb stairs without excessive movement or strain on the knee joint. Core stability helps protect your spine when lifting or carrying, and good shoulder stability helps you reach, push, and pull with control.

Moreover, stability also helps reduce compensations, which can place extra stress on nearby joints and muscles.

Controlled movements like single-leg stands can improve stability and prevent falls.

Strength and Power

Strength is the ability of your muscles to produce force. Maintaining muscle mass supports your independence, joint stability, bone health, joint function, posture and metabolism. Maintaining muscle is especially important as you get older, because muscle mass and strength naturally decline with age. 

Strength training, also known as weight training or resistance training, is exercise designed to improve strength using body weight, free weights, or resistance bands to build muscle mass, increase power and improve bone density.

Having strong muscles helps you lift, push, pull, carry, climb, and support your body through daily activities.

Aim for 2-4 sessions per week and focus on the major muscle groups.

Besides strength and balance, a well-rounded, balanced fitness routine should also include endurance and mobility.

Endurance

Endurance training involves continuous physical exercise to strengthen your aerobic system, heart, and lungs, allowing you to sustain activity for longer periods

A few examples of aerobic endurance exercise include activities like walking, jogging, sprinting, cycling and swimming.

All these activities will raise your heart rate and support heart health, blood pressure, blood sugar regulation, sleep, mood, stamina and overall energy. It also makes everyday activities feel easier, from climbing stairs to walking long distances.

Mobility and flexibility:

Flexibility refers to your muscles’ ability to lengthen passively, i.e., how far a muscle can stretch when you are not using it to produce movement.

Mobility goes a step beyond flexibility, it is the ability to move a joint actively through its full range of motion.

Good mobility helps you squat, reach overhead, rotate, bend, walk, and perform other movements with better form.

Regular mobility training reduces stiffness, prevents injuries, and supports everyday movements, from bending to tie your shoes to performing advanced yoga poses.

Having said these, a balanced fitness routine does not require separate workouts. Although each pillar trains a different physical quality, many activities train multiple pillars at once. For example, strength exercises like weighted lunges can build strength, stability and balance simultaneously.

The key is to train facets of all pillars to maximize your fitness. Together, they create a well-rounded approach to movement that supports health, performance and longevity. The more time you spend doing exercises, the more fit you will become.

How to Improve Heart Health

 

There are many changes you can make to keep your heart healthy and strong.

Quitting smoking is one of the most important steps you should take to protect your heart, as smoking is a top controllable risk factor for heart disease.

In addition, other lifestyle changes, especially those related to diet, exercise and mental health, can also help improve your heart health:

Heart-healthy dietary changes 

These include managing excess body fat, eating more soluble fiber, incorporating omega-3-rich fish, limiting salt and saturated fat intake, and eating foods like nuts, dark chocolate and tea:

• Manage excess body fat - Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels.

• Include fiber into the diet - A diet rich in soluble fiber can help lower the level of low-density lipoprotein, or “bad cholesterol.” Sources of soluble fiber include beans, oats, barley, apples, pears and avocados.

• Reach for whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast, and lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter as well as fruits and vegetables

• Eat fish - Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids.

• Eat nuts - Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein and fiber. Including them in the diet can help lower your risk of cardiovascular disease. But please note that while nuts are full of healthy stuff, they are also high in calories.

• Limit salt intake - Processed and restaurant-prepared foods tend to be especially high in salt.

• Reduce your saturated fat intake - Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease. Instead, you can switch your unhealthy fat intake with healthy fats, such as olive oil.

• Drink tea - Drinking one to three cups of tea per day may help lower your risk of heart problems. For example, it is linked to lower rates of angina and heart attacks.

• Eat dark chocolate - Dark chocolate not only tastes delicious, it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower the risk of heart disease, suggest scientists in the journal Nutrients.

Regular physical activity 

No matter how much you weigh, sitting for long periods of time could shorten your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association. Couch potato and desk jockey lifestyles seem to have an unhealthy effect on blood fats and blood sugar.

Including walking, strength training, yoga, dancing, or even household chores may help improve heart health and lower cardiovascular disease risk.

And according to research published in the Journal of Evidence-Based Complementary & Alternative Medicine, yoga has the potential to reduce one’s risk of cardiovascular disease.

Meanwhile, research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease. While according to the Harvard T. H. Chan School of Public Health, chronic stress, anxiety and anger can raise your risk of heart disease and stroke. Thus learning ways to manage your stress and anxiety may help you stay healthier for longer.

Perilla Oil - A Teasure Trove of Omega-3s

 

Perilla oil, known in Korea as deulgireum, is derived from cold-pressing the seeds of the perilla plant – a fragrant herb better known by its Japanese name, shiso. It has a distinctive nuttiness and herbal quality, with a slight aniseed finish. It is used as a flavor enhancer, condiment and cooking oil in Korean cuisine.

Perilla oil is a nutrient-dense, plant-based oil known as a "treasure trove of omega-3s", being rich in polyphenols (particularly rosmarinic acid) and triterpenoids (particularly ursolic acid), natural molecules that demonstrate anti-inflammatory, anti-bacterial, anti-oxidant and anti-allergic qualities. Perilla oil can be used for the treatment of coronary heart disease, hypertension, cancers, arthritis, and asthma, due to its high degree of polyunsaturation:

Supports Heart Health

It contains one of the highest concentrations of alpha-linolenic acid (ALA)—a plant-based Omega-3—of any vegetable oil. This helps lower triglycerides and cholesterol, reducing the risk of atherosclerosis and heart disease.

Reduces Inflammation and Allergies

Being rich in polyphenols like rosmarinic acid, perilla oil helps suppress chemical mediators that cause allergic responses and inflammatory conditions like asthma.

Boosts Brain Function

The high omega-3 and antioxidant content supports neurological health and has been shown to enhance cognitive function and mental well-being in the elderly.

Improves Gut Health

Adding it to the diet can encourage the growth of beneficial gut microbiota and help regulate the digestive system.

Skincare & Hair Benefits

The oil demonstrates excellent antibacterial and anti-inflammatory qualities due to its abundance of linoleic acid. This makes it a great choice for many skin types, including aging and mature skin, problematic skin types and acne as well as dry skin.

Perilla oil contains high amounts of omega-3 essential fatty acid and ALA. Being rich in flavones (plant compounds), it offers potent antioxidant activity thus helping to prevent free-radical-induced damage to the skin cells which can result in premature aging and keeping mature skin looking firm and toned. With regular use of this oil, the skin can become clearer, calmer and toned with a refreshed look. 

Moreover, its anti-inflammatory, antibacterial, and non-comedogenic (will not clog pores) properties make it perfect for oily or acne-prone skin, while also helping to soothe dermatitis and eczema.

It also contains a compound which acts as a natural precursor for ceramides, which plays a role in maintaining the skin barrier to protect against water loss. This makes it very suitable in dry skin body oils and face products for drier complexions

In addition, it also contains a compound which acts as a natural precursor for ceramides, which plays a role in maintaining the skin barrier to protect against water loss. This makes it very suitable for drier complexions.

Promotes Hair Growth

When applied topically, the ALA in perilla oil helps nourish hair follicles. It also has a lightweight, fast-absorbing texture that tames frizz without leaving a greasy residue.

Dietary

It has a rich, earthy, and slightly nutty flavor. It is an excellent finishing oil for noodles, grains, and vegetable dishes (namul, meaning Korean vegetable side dishes). Because it has a low smoke point and is prone to oxidation, it should not be heated.