7 Habits From Japanese Living For A Healthier You

Last Updated:January 28, 2025, 09:54 IST

Japanese people live longer and stay healthy due to certain habits like savouring bites, portion control, regular exercise, and the concept of ‘Hara Hachi Bu’

Have you ever thought about the reasons behind the longevity of the Japanese? Not only do they live longer, but they also maintain good fitness and health. In Japan, individuals generally have very little abdominal fat. They are not excessively overweight either. The overall health of Japanese individuals is a topic of discussion globally.

The essence of their lifestyle is embedded in Japanese tradition. They live communally and consume highly nutritious meals. They also practise sharing food among themselves. Daily exercise is woven into their way of life. To maximize nutrition, they often prepare their drinks as soups. Additionally, they enjoy herbal teas.

Incorporating these seven Japanese habits in your daily life could make you significantly healthier and leaner.

1. Savour each bite: According to a report in the Times Of India, one beneficial habit to learn from the Japanese is their eating style. They take their time to eat, relishing every mouthful. This is an essential aspect of Japanese culture. The Japanese frequently pause between bites to appreciate the flavours. This promotes better digestion while allowing the body to communicate when it is satisfied. Eating at a slower pace enables the stomach to synchronise with the brain, which helps prevent overeating.
2. Portion control: While in India, people readily indulge, in Japan, individuals prefer small servings of various dishes. This means their food is presented in smaller portions, permitting them to experience a variety of foods without overindulging. It’s not that they consume less; rather, they sample many items but in modest amounts. A study from 2019 indicated that consuming smaller portions leads to reduced intake, and a diverse diet enhances nutrition.
3. Active lifestyle: Regular physical activity plays a crucial role in Japanese culture. They do not necessarily join gyms for workouts; instead, they integrate movement into their daily lives, whether through walking, cycling, or maintaining general activity throughout the day. This is particularly true in cities like Tokyo, where many rely on public transport or even prefer walking which is a particularly prevalent practice among the Japanese.
4. Embracing Hara Hachi Bu: In Japan, there exists a traditional guideline known as ‘Hara Hachi Bu.’ This concept advocates for filling the stomach only up to 80 percent full and not beyond that. Essentially, they never eat until completely satiated, ensuring there is always some space in their stomach. A study has indicated that not eating till fully satisfied can help prevent weight gain.
5. Minimal sugar, abundant green tea: Unlike many Western diets, the Japanese tend to consume very little sugar. Instead, they favour green tea, which is known for its antioxidants and metabolism-boosting properties. Green tea or matcha has been a staple in Japanese culture for centuries, linked to better digestion and enhanced fat-burning abilities. Matcha is rich in catechins, which aid in fat reduction and metabolic function.
6. Focus on seasonal produce: In Japan, there is a profound appreciation for consuming seasonal foods. This practice not only guarantees a fresh and nutrient-dense diet but also encourages a wide range of food choices. Nature produces what is in season in alignment with the body’s requirements, enabling people to cater to their nutritional needs. This approach was similarly practiced in India in earlier times.
7. Shared meals: Japanese culture highly values socializing during meals. It is common for them to enjoy meals with friends and family. The dining experience often fosters connection with loved ones, where individuals are motivated to eat at a leisurely pace and with moderation. Sharing meals enables smaller portions for everyone, which helps prevent overeating.