ウェブサイトとは何ですか？

https://chebura-world.jimdofree.com/

Chebura World, Toda-shi (2026)

01/11/2024

💻Video seminar
〜in English~

💐Menopause video seminar for women & men.

This is a short, easy-to-understand video seminar on
menopause for women and men.
It includes correct knowledge of menopause,
symptoms and how to cope with them,
and exercises you can do right now to improve your disorder.

⭐️Point
・Short and easy to understand
・Can be watched anywhere and at any time
・Repeatable

⭐️Contents
・Video / Menopause for women Menopause for men
・Textbook
・Worksheets

💐Let's learn about menopause and make great opportunity your mind and body!

26/03/2023

Menopause
＼✨Testosterone✨／

✨How to take care of your mind and body.

✅Women secrete testosterone too!
Although secreted in different amounts, both women and men secrete estrogen and testosterone in their bodies. (about 1/10th that of men).

After menopause, estrogen declines and testosterone becomes dominant.
Therefore, they are more susceptible to testosterone.

💡 Testosterone = a type of male hormone

✅he function of testosterone in women
・Development of skeletal structure and muscles
・Motivation
・Positive feelings,
・Increase sexual drive, etc.

✅Testosterone Treatment for women
When menopausal symptoms do not improve adequately with hormone replacement therapy, women may also benefit from testosterone replacement.
Women can also be treated with testosterone replacement.
It is mainly expected to improve psychiatric symptoms such as lethargy and depression.

💠Menopause is different for everyone.
Be proactive in finding the right care regimen for you!

★ We are sending menopausal care information on Instagram!Follow us and have a healthy and happy life.English：　
https://www.instagram.com/chebura_world/Japanese：https://www.instagram.com/nagatakyoko_jp/ 　　

　

19/03/2023

Menopause
＼✨Placenta Injection✨／

How to take care of your mind and body.

✅What is placenta?
The raw material used for placenta injections is human placenta.

The placenta used in cosmetics and supplements available at pharmacies is the placenta of pigs, horses, sheep, etc.

✅Expected effects
Beautiful skin, anti-aging, immunity enhancement, anti-allergy, fatigue recovery, etc.

✅Disadvantages
In accordance with the Ministry of Health, Labor and Welfare's regulations, those who have received human placenta (placenta-derived products) even once cannot donate blood for the rest of their lives in order to avoid the risk of infection*. (Currently, there are no reports of infections caused by placenta injections in Japan.) / Reference: Japanese Red Cross Society

The effect lasts for 2 to 3 days, or several weeks at most. Low persistence

✅Placenta injections overseas
Drug approved only in Japan, Korea, and Russia.
In the United States, placenta injections are banned.

Placenta contains various active ingredients that regulate the body's functions. However, since they are all in minute amounts, how they affect the body has not been elucidated.

✅ Effects on Menopause
Symptoms improved
In a study of 31 menopausal patients who were administered placenta three times a week for two weeks continuously, 77.4% of them reported improvement in their symptoms.
Reference: Karasawa, Y. et al.: Pharmacology and Therapy 9 (3) 299-308, 1981

Placenta injections approved in Japan are Raennec and Merusumon. The shipment of Merusumon is currently suspended and is scheduled to resume around February 2024, according to the official announcement.

🌸 If painful symptoms persist, do not keep them to yourself. Consult a gynecologist or a menopause specialist.

★ We are sending menopausal care information on Instagram!Follow us and have a healthy and happy life.English：　
https://www.instagram.com/chebura_world/Japanese：ht

　　

12/03/2023

Menopause
＼✨HRT✨／

How to take care of your mind and body.

✅What is HRT?
HRT is hormone replacement therapy.
A treatment that replenishes and moderates estrogen, which declines rapidly during menopause.

✅Expected effects
Improvement of menopausal symptoms
・Improved quality of life
Hot flashes, stiff shoulders, insomnia, hand tightness, pain, lethargy, unstable feelings
and unstable feelings are easily improved. Prevention of osteoporosis.

✅Is it true that I am more likely to get breast cancer?
Within 5 years of HRT use
→Breast cancer risk does not increase.
Long-term use of HRT
→Risk of breast cancer increase is less than 0.1

It can be said that the risk of breast cancer with HRT is low.
Sorce: The Japanese Breast Cancer Society Breast Cancer Treatment Guidelines 2018

✅Side effects of concern
Nausea, irregular bleeding
Increased risk of thrombosis with long-term use

Cannot be used if you have breast cancer, uterine cancer, or other diseases affected by female hormones.

✅People who cannot use it
・Have had breast cancer in the past.
・Have cancer of the uterus
・Severe liver disease
・Unexplained irregular bleeding
・Have had a myocardial infarction or stroke, etc.

✅Types of Hormone Replacement Therapy
・Transdermal administration
Gel, Patches
→Skin replacement does not pass through the liver

・Oral administration
→Metabolized by liver, slightly increased risk of triglycerides and thrombosis

✅How to find a HRT specialist?
・Word of mouth in the community
∙Internet

Reference: You can search for a specialist at the Japanese Society of Women's Medicine: https://www.jmwh.jp/

🌟Take care of it as soon as possible rather than putting up with it.

★ We are sending menopausal care information on Instagram!Follow us and have a healthy and happy life.English：　
https://www.instagram.com/chebura_world/Japanese：https://www.instagram.com/nagatakyoko_jp/ 　

05/03/2023

>>This article is an Instagram manuscript of "Chebra World".  ＼✨＼Menopause／How to cure "hunchback"✨／
Immediate maintenance of mind and body for enjoying life

👎😫Disadvantages of hunchback

•Loss in appearance.
→Makes one look older than one's actual age. The breasts tend to sag and one's stomach tends to be triple-tiered.
→Looks determine 90% of a person's impression of you!

∙ Causes stiff shoulders and lower back pain.
→Living with a hunchback puts strain on the shoulders and lower back.

・Stomach upset, constipation.
→The hunchback posture narrows the space for internal organs, which puts pressure on the stomach and intestines and places a burden on them.

✅Self-check for hunchback
When you stand with your back to the wall, if the back of your head, both shoulders, buttocks, and heels all touch the wall, you are OK!

✨Exercises to Prevent and Prevent Hunchback✨
(1) Place your hands together in front of your chest.
(2) Open your elbows outward and lower your shoulders.
Bring your shoulder blades together!

If you have back or shoulder pain, do not overdo it. Try as much as you can!
If you continue for five sets a day, you should notice a change in your posture and body comfort!

📢Think of yourself first.
📷We're sharing menopausal care info on Instagram!
Follow us for your healthy and happy life!
https://www.instagram.com/chebura_world/
#ちぇぶら

26/02/2023

>>This article is an Instagram manuscript of "Chebra World".  
＼✨＼Menopause／How to strengthen your hearing.✨／
Immediate maintenance of mind and body for enjoying life

👉The key to ear care after menopause is to protect the hair cells.
Hair cells in your ear transmit sound to the brain, and if they are damaged, it is difficult to perceive sound.

😫Once dead, hair cells in your ears do not regenerate.
☝️However, they can be recovered by rest and training before they die.
😊 Early care is important.

✨How to train your ears! TSC Training✨
TSC=Thresholds Sound Conditioning

Listen to music at the lowest volume you can perceive.
👍Hair cells are stimulated and hearing is restored!

📈Survey from Stanford University, TSC training significantly improved hearing in all generations.
Reference: Threshold sound conditioning in the treatment of sensorineural hearing loss
Source: Threshold sound conditioning in the treatment of sensorineural hearing loss

⚠If you have difficulty hearing in everyday conversation
・See your family doctor or otolaryngologist as soon as possible!
・Consider a hearing aid.

✨Benefits of using a hearing aid.
・Prevent social isolation and communication stress
・Reduce the risk of dementia
・Prevention of traffic accidents

📢Don't lose yourself!
📷We're sharing menopausal care info on Instagram!
Follow us for your healthy and happy life!
https://www.instagram.com/chebura_world/
#ちぇぶら

19/02/2023

>>This article is an Instagram manuscript of "Chebra World".  ＼✨＼Menopause／
How to Protect Your "Hearing"✨／
Immediate maintenance of mind and body for enjoying life

Are you experiencing any of these changes?
✅The volume of the TV has recently become louder.
✅It's difficult to hear people talking back to me.

👉An important part of ear care from menopause is to prevent the decrease in "hair cells" in your ear.

"Hair cells" in your ear transmit sound to the brain.
If these cells are damaged, it is difficult to perceive sound.

If you listen to loud noises through headphones or earphones, or constantly listen to loud noises at construction sites or entertainment facilities, your hair cells will be damaged.

⚠️Once dead, hair cells cannot be restored.⚠️
Hearing loss progresses gradually without notice.

✨Measures to protect hearing✨
・Turn down the volume.
・Rest your ears frequently.
・Wearing earplugs in loud places.

📢Enjoy your menopause !
📷We're sharing menopausal care info on Instagram!
Follow us for your healthy and happy life!
https://www.instagram.com/chebura_world/
#ちぇぶら

12/02/2023

Nutrients for the menopausal body.
＼✨Protein✨／

How to take care of your mind and body.

✅The body is built with "protein
Protein is the building block of muscles, organs, bones, blood, hair, nails, and skin. It is also the material for substances such as hormones and immune substances that are essential for the body to function.

✅From menopause onward, there is no shortage of protein!
・Estrogen decreases during menopause.
・This accelerates the loss of muscle mass and bone mass!
From menopause, it becomes more difficult to maintain muscles and bones without consuming more protein than when we were younger.

✅target daily protein intake (female)
The recommended daily protein requirement is

Age Target intake
50-64 years 68-98g
65-74 years 69-93g
75 years old and over 62-83g

Source： "Dietary Reference Intakes for Japanese (2020 version). For a person with a normal level of physical activity (enough to commute to work, shop, do housework, play light sports, etc.).

✅Foods with high protein content
Meat
Seafood
Eggs
Soy products
Dairy products

✅Examples of Protein Content in Foods
Plain yogurt
4.7g / per 130g

Milk
4.0g/120ml

Chicken thigh meat (with skin)
6.6g / per 40g

Silken tofu
7.4g / per 140g

Eggs
6.7g / per 55g

🌟Protein is an essential nutrient for beauty and health.
Take it in good balance!

★ We are sending menopausal care information on Instagram!Follow us and have a healthy and happy life.English：　
https://www.instagram.com/chebura_world/Japanese：https://www.instagram.com/nagatakyoko_jp/

　　　

05/02/2023

Let's build a body that can walk for life!
＼✨Bone training✨／

　
How to take care of your mind and body.

✅Reasons why "bone training" is necessary from menopause
・Estrogen, which maintains bones, declines.
・Osteoporosis risk increases after menopause.

✅Osteoporosis, by age group
Bone mass gradually declines from the age of 40s.
・50s: 1 in 9
・60s: 1 in 3
・70s: 1 in 2

Get a bone density test and check!

✅Training to strengthen bones
1. From a standing position, raise your heels 10 cm off the floor!
2. Bring heel down vigorously and give impact.
Bones are strengthened by stimulation.

Training to help prevent spine fractures
・Lie on your stomach and extend your arms above your head.
・Move both arms and legs up 20 cm from the floor, alternating left and right.
Hold for 10 seconds.

Strengthen the muscles in the upper back!
However, if you have pain, do not overdo it.

✅Lifestyle tips to strengthen bones
・Eat a well-balanced diet.
・Calcium W
・Generate vitamin D by exposing your body to sunlight (10-15 minutes a day is sufficient)
・Abstain from ci******es and alcohol.

★ We are sending menopausal care information on Instagram!Follow us and have a healthy and happy life.English：　
https://www.instagram.com/chebura_world/Japanese：https://www.instagram.com/nagatakyoko_jp/ 　
　　

******esandalcohol

29/01/2023

Let's build a body that can walk for life!
＼✨Leg training✨／

How to take care of your mind and body.

✅Why you need lower body muscle training from menopause
Estrogen, which maintains bones, declines.
Muscle weakness is easily caused by aging.

🌟If nothing is done, muscle strength and stamina will continue to decline.
To build a body that can walk for the rest of its life, it's important to get into the habit of muscle training!

✅Make everyday life easier!
【Wide Squat】
▪ Spread your legs twice shoulder-width apart. Knees and toes should be outward.
▪ Put your hands on your hips and bring your hips close to the floor.

Repeat for 5 sets.

✅Make daily life easier .
【Front squat】
・Spread your feet twice shoulder-width apart. Lean your upper body forward from the base of your feet and extend your arms forward.
・Keep your hips close to the floor.

Repeat for 5 sets

✅Make "walking" easier!
【Walking with buttocks】
・Sit with legs outstretched.
・Move your hips alternately to the left and right on the spot.
・Walk forward 8 steps with your hips while moving your arms back and forth.
・Take 8 steps backward in the same manner.

Repeat 3 sets of back and forth.

Put the soles of your feet together and stretch your hip joints.

Exercise moves "luck"！

★ We are sending menopausal care information on Instagram!Follow us and have a healthy and happy life.English：　
https://www.instagram.com/chebura_world/Japanese：https://www.instagram.com/nagatakyoko_jp/ 　

　　

22/01/2023

>>This article is an Instagram manuscript of "Chebra World".  ＼✨Recommended before bed! Exercises to reduce swelling✨／
Immediate maintenance of mind and body for enjoying life

❓Do you sleep well at night?
❓Do you wake up refreshed in the morning?

✨Simple exercises before going to bed can improve the quality of your sleep, wake you up better the next morning, and make you feel beautiful from the inside out!✨

1. Lie on your back and gently raise both knees.
Extend your right leg upward.
→At this point, press your heel upward firmly.

2.Twist your right leg from the base to the left and right.
→By moving the leg from the base, you can improve the flow of lymph, reduce swelling, and flush out waste.

3. With your feet on the outer thighs, slowly lower your legs so that your heels pass far apart.

4. Raise your right hand and stretch your right hand and right leg up and down languidly. Stretch your sides so that your body becomes arched.
Do the same on the other side!

🌟Before going to bed at night, use this exercise to improve lymphatic flow. It helps cleanse the body of waste and toxins. Your body will be refreshed and toned while you sleep!🌙

📢Think of yourself first!!
📷We're sharing menopausal care info on Instagram!
Follow us for your healthy and happy life!
https://www.instagram.com/chebura_world/
#ちぇぶら

15/01/2023

>>This article is an Instagram manuscript of "Chebra World".  ＼✨Brain fatigue from menopause✨／
Immediate maintenance of mind and body for enjoying life

😵‍💫When the brain is overworked, the brain is overwhelmed with various information processing tasks and becomes fatigued.
The state of brain fatigue is called "brain fatigue".

💡The brain is activated when it is relaxed.
It can organize memories, understand, create the future, and generate ideas.

👉The key to taking care of brain fatigue is to give your brain a break!

✨Devices to give your brain a rest✨

Stay away from your smartphone.
→Brain stimulation from digital devices is powerful. When you are not using your phone, put it in a different room or give yourself some time away from it!

Don't bring your phone into the bedroom.
→If you look at your smartphone before going to bed, your brain will not be able to rest. Simply placing your phone farther away from you will improve the quality of your sleep.

Walk in the greenery
→Nature has the effect of recovering brain fatigue. Also, if blood flow to the brain improves with exercise, you can expect a refreshing effect.

📢Don’t lose yourself！
📷We're sharing menopausal care info on Instagram!
Follow us for your healthy and happy life!
https://www.instagram.com/chebura_world/
#ちぇぶら

Chebura World