こがちゃんの健康ブログ

生活習慣　改善 実践

このページでは、40〜50代の方々に向け筆者が実際に取り組んだ 生活習慣改善の 体験記を紹介します。 また、最新の健康方法など読者の方にも役立つ具体的な 方法を提案します。

A clean, professional-looking spreadsheet displayed on an open laptop set on a tidy light-wood table, showing trend graphs for HbA1c, LDL cholesterol, weight, and blood pressure gradually improving over several months. Next to the laptop lies a slim notebook with color-coded sticky tabs and a pen placed perfectly parallel. A cup of unsweetened green tea in a transparent glass mug sits on a coaster, faint steam rising. Soft morning light from a nearby window reflects off the laptop screen at a gentle angle, without glare, and casts subtle shadows of the mug handle. Photographic realism, eye-level composition with the laptop slightly off-center following the rule of thirds, creating a focused, analytical yet optimistic mood about monitoring and improving health metrics.
An immaculate kitchen counter with a divided plate displaying a balanced meal: grilled salmon with a light sear, colorful steamed vegetables, and a portion of brown rice, each neatly arranged. Next to the plate lies a folded paper showing before-and-after health check numbers with arrows indicating improvement. A sleek digital scale and a small bowl of mixed nuts stand in the background on the matte white countertop. Natural midday light streams in from the side, creating bright but soft highlights on the food and subtle shadows that emphasize texture. Photographic realism, captured from a slightly elevated angle with sharp focus throughout, conveying a clean, modern, and achievable approach to healthy eating for busy middle-aged office workers.

筆者 経歴

アラフォーの時期に米国マサチューセッツ州のボストン近郊の町に移住したの日本人です。糖尿病初期（いわゆる予備軍）の段階だと診断されています。 40代のころは「まだ大丈夫だろう」と生活習慣を本気で見直さないまま過ごしてきてしまい、今になって後悔している部分もあります。だからこそ今は、食事・運動・睡眠などをできるところから少しずつ整え、健康診断の数値を改善していくことに取り組んでいます。 このブログでは、 – 健康診断の数値がどのように変化したか – 40代にしてこなかったことへの反省や気づき – 実際に使っている健康サプリや、これから試してみたいサプリの記録 などを、60代のリアルな体験として発信していきます。 同じように「もっと早く向き合っておけばよかった」と感じている40〜50代の方や、今まさに60代からでも健康づくりをやり直したい方にとって、少しでも役に立つ情報になればうれしいです。

詳しく見る
A modern living room corner with a single, well-used but well-maintained exercise mat neatly rolled out on a light wood floor. Next to it, a pair of medium-weight dumbbells, a resistance band, and a carefully folded towel are aligned parallel. On a low table nearby, a tablet displays a simple weekly workout plan chart with colored blocks for different days. Soft, diffused afternoon light filters through sheer curtains, washing the room in a gentle brightness without harsh shadows. Photographic realism, captured from a slightly elevated, three-quarter angle that includes both the mat and table, with moderate depth of field for clear detail. The atmosphere feels realistic, approachable, and organized, ideal for showing that even a busy 40–50s office worker can maintain consistent home exercise habits.
A refrigerator interior organized with clear, labeled containers: sliced colorful vegetables, grilled chicken breast, boiled eggs, and brown rice, all neatly stacked on glass shelves. On the inside of the refrigerator door, a printed weekly meal plan is magnetically pinned, showing structured breakfast, lunch, and dinner options designed to improve blood sugar and cholesterol levels. The cool white interior light creates bright, even illumination, enhancing the fresh textures and vivid colors of the ingredients. Photographic realism, shot from straight-on at eye level into the fridge, with sharp focus throughout to emphasize order and practicality, conveying a professional, systematic approach to meal prep for health-conscious middle-aged office workers.
A tidy workspace featuring a slim, open notebook filled with neatly written Japanese reflections about daily habits, alongside circled phrases like “残業後の間食をやめる” and “週3回の運動”. A high-quality black pen rests diagonally across the page. Next to the notebook, a smartphone displays a health app dashboard with icons for steps, sleep, and nutrition, each showing recent improvements. The desk is a smooth, light-grain wood, with only a small plant and a closed laptop in the background. Warm, indirect afternoon light from a nearby window creates soft highlights on the paper and gentle shadows under the pen. Photographic realism, shot from a top-down angle with shallow depth of field, focusing on the written reflections, evoking a thoughtful, professional, and introspective approach to habit change.