When it comes to longevity, staying lean, and maintaining high energy, the Japanese appear to have unlocked a winning formula. Despite being one of the most technologically advanced countries in the world, Japan consistently ranks among the lowest in global obesity rates and among the highest in life expectancy.
While genetics may play a role, many experts attribute Japan’s remarkable health outcomes to its cultural habits, particularly those related to food and daily movement. The Japanese lifestyle emphasises simplicity, sustainability, and balance over restriction. These habits are easy to adopt, no matter where you live.
By making small but powerful changes, like eating until you’re just satisfied, choosing fresh whole foods, and incorporating natural movement into your day, we can draw inspiration from this time-tested way of life. In a world dominated by fast food and fad diets, Japanese traditions offer a practical and effective path to lasting health and vitality.
Here are some core principles from Japanese culture that may hold the secret to lifelong wellness.
The art of hara hachi bu – eat until 80 per cent full:
Practised in Okinawa and rooted in Confucian philosophy, hara hachi bu encourages stopping a meal when you’re about 80 per cent full. This mindful approach can help reduce calorie intake without strict dieting and allow your body time to recognise fullness, promoting better digestion and preventing overeating.
Smaller portions, greater variety:
Traditional Japanese meals often consist of several small dishes, each with unique ingredients and textures. A typical meal might include steamed rice, grilled fish, miso soup, pickles, and seasonal vegetables. This can encourage slower eating, greater satisfaction, and a balanced intake of nutrients, without excess calories.
A plant-based plate:
While fish and meat are eaten in moderation, traditional Japanese cuisine (washoku) prioritises plant-based ingredients like seaweed, tofu, mushrooms, legumes, and seasonal vegetables. These foods are low in calories and rich in fibre, vitamins, and minerals. Seaweed, for instance, is packed with iodine and antioxidants that can support the metabolism and thyroid function.
Minimal processed foods:
Highly processed snacks and sugary treats are far less common in Japan than in the Western countries. Even desserts are typically made with natural ingredients, such as rice flour, red bean paste, or fruit, and served in small portions. This can help limit sugar and artificial additives, key contributors to weight gain and metabolic issues.
Walking as a way of life:
In Japan, walking is a built-in part of daily life, whether commuting, shopping, going to school or work, or even visiting friends. Public transportation often requires walking between stations, adding effortless activity to each day. Many older adults continue this habit well into their 80s, helping to maintain mobility and cardiovascular health without structured workouts.
Mindful, communal eating:
Meals are rarely rushed. Eating while walking or working is considered impolite. Instead, meals are enjoyed seated, often with others, and with gratitude. This mindful eating can foster better digestion, satisfaction, and a healthier relationship with food.
Less sugar, more green tea:
Sugary drinks are uncommon in Japan. Green tea, rich in antioxidants and metabolism-boosting catechins, is the beverage of choice. Enjoyed for centuries, green tea can support digestion, help burn fat, and promote overall well-being.
Eat slowly, savour every bite:
One of the most impactful habits to adopt is eating slowly. The Japanese take time to enjoy their meals, often pausing between bites. This can allow the brain and body to align, reducing the risk of overeating and supporting better digestion.
By embracing these simple yet powerful principles, you don’t have to live in Japan to live more like the Japanese. Incorporating even a few of these habits into your routine can bring you closer to a healthier, more balanced life, one bite and one step at a time.
* A version of this article appears in print in the 15 May, 2025 edition of Al-Ahram Weekly
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