Health Tips from Japan
「思い立ったが吉日」
"There is no time like the present."
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Hygiene is 2/3 of health - For body and spirit
Cleanliness is part on the Japanese DNA, through Shinto and Buddhism. “Washing off the dirt both physically and spiritually, plays an important role in their daily practice”. Shintoism is an ancient religion based on the belief that the gods are represented in natural surroundings such as rivers, trees and mountains with shrines built to honor these gods. One of the most important ways to show respect for the gods upon entering a shrine is by washing your hands. Cleanliness is akin to spiritual purity. According to Shintoism, illness and disease are considered unclean and impure. Buddhism, however, treats aging and illness as a natural process and many Japanese embrace Buddhism later in life. End of life treatment and funeral rituals are often practiced according to Buddhist beliefs in Japan.
Cleanliness is taught to the Japanese from very young age. Starting from elementary school until they get through high school, practicing cleanliness is a part of everyday activities for Japanese children.
There are a few common hygiene practices in Japan that is worth knowing.
Bathing: Bathing is scientifically proven to prevent the spread of disease and improve your health. In Japan, bathing is a significant part of their hygiene habits, and it’s a cultural norm. They believed that it does not only cleans your body but can cleanse the spirit and improve one’s health. Taking showers is not sufficient to clean their body, for they need to soak their body in a bathtub. And it is typical for them to do it in the evening. The process of bathing at home is somehow similar to bathing at the onsen (hot spring) or sento (public bath).
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Filial piety - Pillar for connectivity
Embedded in Confucianism are the codes of ethics that dictate familial and social order in Japan. One of the principles of Confucianism is a concept called “filial piety” in which it becomes the duty of the children to care for parents in their old age. Therefore, it is expected for children to play an important role in taking care of parents who have fallen ill and it is considered shameful to the family if a parent is placed in a care facility.
Families are a source of emotional support, love, security and protection. Healthy families benefit each family member in important ways and help provide a unique sense of belonging and value that cannot be found in other relationships. The love and support of family members motivates many people to continually strive to be better people. The development of strong moral character is one important benefit of a healthy family because it builds a bond between family members that is centered on a similar belief system
3
Traditional healing - To enhance conventional medicine
Traditional Japanese healing uses different forms of medicine from the West. Though Western medicine is widely practiced in Japan today, a combination of traditional andconventional medicine is common. People in Japan believe that much illness derives from the interruption of the flow of Qi or "energy". There are two well known traditional methods.
Kampo is a very popular form of healing that uses medicinal herbs to restore the flow of Qi. Kampo medicine was developed to control and maintain the function of the digestive system. It is used to enhance motility in the gastrointestinal tract and promote digestion. Kampo medicine has recently been used for early recovery from surgical intervention, especially for elderly patients receiving cancer treatment.
Another traditional Japanese therapy is Shiatsu massage in which pressure is applied to specific points on the body, also with the aim of restoring Qi. Acupuncture is also practiced by inserting needles into specific points of the body for the release of toxins and for pain-relief. Shiatsu can be used in the treatment of a wide range of internal, musculoskeletal, and emotional conditions. It is thought to reduce muscle stiffness, stimulate the skin, aid digestion, and influence the nervous system.
4
Power the brain - For better memory and better health.
Prevent the degeneration of the ability to learn by exercising your brain. You can do this by playing strategic and memory games such as chess and sudoku, or, pick up a vocabulary activity like crosswords. Learning a new language or a musical instrument are also good options.
A healthy brain offers cognitive benefits like better memory, higher levels of creativity, improved problem solving, and clearer thinking, as well as emotional benefits like better self-awareness and better emotional regulation, that can help you to live your best life in every way possible.
Up until a few decades agao, it was thought that after adulthood, the brain remains a fixed entity. It turns out, this isn’t the case. Our brain continues to change and grow and adapt up until the day we die. Neuroscientists call this phenomenon ‘neuroplasticity’, and the process is called ‘neurogenesis.’
Most of the things that make us feel good, in the long run, are also things that enhance neurogenesis. Exercise, maintaining a healthy diet, meditation, socializing, learning, etc. There is a correlation between neurogenesis, happiness, and health.
5
Energy from fresh and clean food - A tribute to a heathy heart
The Japanese believe in using the freshest ingredients from the most local source. Japanese people tend to eat a balanced diet that include a mix of unpolished grains, fresh vegetables and fruits, lean meat, fish, poultries, eggs, nuts and dairy products. They prefer to chose unprocessed food and they drink enough clean water throughout the day.
The main reason to take on clean eating is the health benefits of consuming foods rich in nutrient content directly from the earth that have not been overly processed. Many Western countries eat a diet rich in heavily processed foods which have been made from synthetic ingredients, and packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives your body doesn’t quite know what to do with. These additional items may be detrimental to your overall health and well-being.
Clean eating nourishes your body with healthy and nutrient-dense foods. Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits. Foods in their natural state are more flavorful.
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Eating fresh - Staying fresh
Japanese people believe in consuming more protein because of the health benefits. They eat a lot of fish as they believe it lowers the risk of having a heart attack and comparatively to the western diet, they eat less red meat as it’s considered unhealthy. The Japanese also believe that eating great quality fish in its freshest form is the key to healthy skin!
Soya beans, usually in the form of tofuis a key part of the Japanese diet, along with other beans such as aduki. Fermented soy bean products such as miso and natto are popular staples. Natto is traditionally consumed at breakfast and has a beneficial effect on the gut and supports blood clotting.
The Japanese also consume a wide variety of land and sea vegetables including seaweed, which is packed full of health-boosting minerals, and may help to reduce blood pressure. Fruit is often consumed with breakfast or as a dessert, especially Fuji apples, tangerines and persimmons.
The benefits if eating fresh are:
1) Purchasing and eating freshly-grown fruits and vegetables is the best way to ensure no preservatives, chemicals, or dyes have been added to your food.
2) Produce actually loses its nutritional value over time, so the quicker it’s eaten, the more nutrients that can be gained from it.
3) It tastes better!
7
Matcha - More than a cup of tea
Matcha os Japan’s healthiest and most traditional green tea. How to prepare matcha goes far beyond your daily cup of tea. This traditional Japanese tea ceremony is called ‘orchanoyu’, and has its origins in Zen Buddhism. Although the Japanese tea ceremony has evolved throughout the years, it hasn’t lost its fundamental nature. In Japan, where matcha is the predominant green tea, it is usually matched with breakfast or mid-morning.
Matcha comes from the same plant as green tea, but since it’s made from the entire leaf, it packs in a more concentrated amount of antioxidants and beneficial plant compounds. When you add matcha powder to hot water to make tea, the tea contains all the nutrients from the entire leaf. It will tend to have more catechins and antioxidants than simply steeping green tea leaves in water. In fact, by one estimate, the number of certain catechins in matcha is up to 137 times greater than in other types of green tea. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and even lower your risk of several chronic diseases.
Studies have revealed a variety of health benefits associated with matcha and its components, ranging from enhancing weight loss to decreasing the risk of heart disease and some sort of cancers, as well as strengthen the immune system.
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Hara Hachi Bu - To delay aging
’Har Hachi Bu’ means that you eat until you are 80% full. The way the Japanese serve their food is hence of importance, and the key is portion ‘control’. Rather than having one large plate, they often eat from a small bowl while enjoying several different dishes, usually rice, miso, some fish or meat and then two or three vegetables dishes, often served communally and eaten in rotation. The Japanese are also strong believers in ‘flexible restraint’ when it comes to treats and snacks, enjoying them from time to time but in smaller portions or.
By using small portions, allow you to taste many new flavour sensations and discourages overeating. The multiple pretty little dishes and plates are a feast for the eyes and the Japanese celebrate the beauty of food. The Japanese are known to savour every bite which means eating less as it allows your brain time to realise you are full.
Hara Hachi Bu practice does not only extends life expectancy but also delays the appearance of aging. By avoiding over-eating, this diet helps avoid obesity, acid reflux and gastrointestinal problems. It also promotes weight loss through balanced eating.
9
Umbeoshi - The best preventative medicine
Umeboshi or “Japanese pickled plums” have both a dramatic flavour and many health benefits. The Japanese regard the umeboshi plum as one of the best preventative medicines available. The Umeboshi plum is known to have a powerful alkalizing effect on the body, stimulate digestion, help with fatigue and promote the elimination of toxins from within the body.
Umeboshi are a good source of polyphenols, which are thought to reduce the risk of diabetes, help lower blood pressure, prevent hardening of the arteries, and boost calcium absorption. In addition, it has been recently found that heating umeboshi produces vanillin, a chemical that helps to restrict the bloating of fat cells, providing potential support for people trying to control their weight.
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Walking is for Walking - Sitting is for Eating
As Japan was hyping up for the 1964 Tokyo Olympics, the Japanese company Yamasa, designed the first ever wearable pedometer called ‘manpo-kei’, meaning ‘10,000 step metre’. There was no research behind this figure - the company merely chose the figure as indicative to a healthy lifestyle. Okay, it is not exact science, but it is an indicative figure in a way to stay healthy - by which the people of Japan is well known for.
Walking whilst eating, is on the other hand not appreciated, nor healthy for you. This manner will somewhat maintain the cleanliness in the surroundings, but it is more about their deep respect for food and the overall health.
Sitting upright on the floor is common in many situations in Japan. For example, meals are traditionally held on a tatami floor around a low table. Sitting on the floor is also customary during the tea ceremony and other traditional events.
Not only does this position help us focus on our food, but it also helps us make better choices when we eat. Since our mind is calmer and our body ready to accept nutrition, sitting on the floor is the best way to eat the right amount and right kinds of food. It is believed when the mind is calmer we tend to be better position to concentrate on every aspect of the food – its smell, taste, texture and so on – thus making enjoy our food more. This is mindful eating at its best.
Nugget: Japanese cuisine consists of lots of rice, fish and vegetables. With little fat and lots of vitamins and minerals, their food is very healthy. It’s believed their nutritious diet is what makes the Japanese, on average, one of the longest living populations in the world!
