Internationally renowned martial arts superstar Michelle Yeoh won the Oscar for Best Actress at the 95th Academy Awards for her role in “Everything Everywhere All at Once,” becoming the first ethnic Chinese Oscar-winning actress. Since then, people have been focused on how she maintains such a fit figure at 60.
On the program “Health 1+1,” Dr. Yang Jingduan, an expert in integrative medicine from the United States, analyzed how Yeoh likely maintains her health from the aspects of diet, exercise, and daily living habits.
Taiwanese nutritionist Gao Minmin posted Michelle Yeoh’s healthful diet on her Facebook page. Yeoh always starts with a cup of black coffee for breakfast and a high-fiber meal such as oatmeal with honey and raisins. Lunch usually consists of chicken salad and fruit, while dinner is usually fish or chicken with rice and vegetables. Yeoh’s snacks include nuts and fruit.
Yeoh also said in an interview that exercise is the secret to staying young. She often does stretching first, aerobics, yoga, swimming, tai chi, and deep squats and dumbbells for more strenuous weight training.
Yang said that caffeine and antioxidants in coffee positively affect our bodies.
Coffee is rich in several potent antioxidants, including hydrocinnamic acid and polyphenols, and is one of the primary sources of antioxidants in the human diet.
A review of studies has shown that coffee may protect against Type 2 diabetes. Coffee can also reduce the risk of heart disease, cancer, Parkinson’s disease, and Alzheimer’s disease.
Yang added that Yeoh drinks black coffee for breakfast, with no sugar or milk, which is low in calories and the best way to drink coffee.
But he reminded us that since coffee contains caffeine, it is best to drink it before exercise or in the morning for energy. In addition, it can cause heart palpitations and elevated blood pressure for hypertensive patients who are advised either not to drink it at all or drink it in moderation.
Oatmeal is a whole-grain food rich in fiber, protein, vitamins, and minerals. Moreover, oats are low in calories and high in fiber content, making them an excellent food for dieters.
Yang specifically mentioned that the beta-glucan contained in oatmeal is a special kind of cellulose, which can lower blood sugar and cholesterol, making it a popular choice.
A research review published in the journal Food and Function in 2016 pointed out that beta-glucan is the main soluble fiber component in oat cereals. Dietary fiber can improve blood sugar, insulin resistance, and weight loss. Fiber has been linked to the prevention of many cardiovascular diseases and complications, and fiber intake has been shown to lower arterial blood pressure in hypertensive rats.
Yang said that it is necessary to pay attention to whether there are artificial additives in the processing of oats, and eating organic oats without additives is the healthiest option.
(Shutterstock)Yeoh has been aware of the risks of diabetes for a long time and has been trying to control the sugar intake in her diet as much as possible.
Yang said that the honey and raisins in Yeoh’s breakfast are natural sweeteners that contain antioxidants and rich minerals, such as iron, potassium, calcium, and magnesium. So while they may taste sweeter than refined sugar and other artificial sweeteners, they are much healthier. But because honey and raisins are also high in sugar, it is advised to eat them in moderation.
Yang said that chicken is the best choice for those who want to lose fat and increase protein. He reminded us that celery, apple, onion, parsley, raisins, and other vegetables and fruits could be added to the chicken salad, as well as olive oil, which contains unsaturated fatty acids that are good for cardiovascular health.
Fish is the primary source of the essential unsaturated fatty acid omega-3. Omega-3s help promote brain and heart health, reduce inflammation, and prevent many chronic diseases. Fish also contains vitamins such as vitamins D and B12.
Yang suggested choosing open-sea and deep-sea fish as much as possible because fish raised on farms are prone to absorbing various heavy metals. Many of his patients have heavy metals in their blood tests, and most like eating Japanese sashimi and/or sushi.
Some people lose their taste for meat when they get older. Yang reminds the elderly to maintain a daily intake of 1 to 1.2 grams (0.035 to 0.04 ounces) of protein per kilogram of body weight. For example, a 50-kilogram person should take 50 to 60 grams (1.8 to 2.1 ounces) of protein daily. He said that although it is necessary to avoid excessive fat or cholesterol intake, the protein in meat is an indispensable nutrient for maintaining muscles, bones, and various physiological functions, so it should remain a staple.
(Shutterstock)Yang believes that Yeoh’s exercise routine of combining movement and stillness is worth exploring. Dynamic exercises such as aerobic exercise, swimming, and brisk walking with a low load on the knees can improve cardiorespiratory endurance, and squats and dumbbells can encourage muscle growth. Static activities like body stretching can increase joint and body flexibility. It can also dredge the body’s tendons, allowing smoother passage of qi (vital energy) and blood, resulting in better delivery of nutrients to the brain and various organs and tissues through better blood circulation.
According to traditional Chinese medicine (TCM), the meridians are the energy channels around the human body responsible for transporting qi and blood. These essential substances constitute the human body and maintain all physiological activities of life. The human body has 12 main meridians corresponding to 12 internal organs, which are connected to various body parts through the meridians.
(Stuart Jenner/iStock)In an interview with Vogue Taiwan, Yeoh said that she always keeps a pair of sunglasses, a sun hat, and sunscreen in her bag. “I love the sun, but we all know what terrible things can happen to the skin when the sun shines on it,” she said.
Yang reminded us that exposure to the sun’s ultraviolet rays during outdoor sports could induce the body’s skin cells to produce a lot of free radicals, which in turn damage the structure of cell membranes, proteins, and DNA, resulting in skin aging, loss of collagen, and even skin cancer. It can also stimulate melanin production, resulting in age spots, dark spots, and other conditions.
He suggested that under the sun, you must wear sunglasses, a sun hat, long-sleeved clothing, and apply sunscreen every two hours to block ultraviolet rays entirely.
In the end, Yang said that Yeoh’s way of maintaining health depends on her persistence, and only by persevering can everyone see good results.