Living better on a daily basis does not always go through great changes. Sometimes it is the simple gestures, repeated every day, that make all the difference. The Japanese lifestyle, recognized for its sobriety, its exceptional balance and longevity, is full of small habits that are easy to adopt. Inspired by the centenarians of Okinawa, the principles of Japanese food or the philosophy of theikigaiwe invite you to discover 10 Asian habits accessible to everyone to permanently improve your physical and mental well-being.
Eat in moderation: the principle of Hara Hachi Bu
Adopt the Japanese rule to eat only 80 % of satiety, called Hara Hachi Buto avoid overweight and activate a soft calorie restriction, beneficial for longevity and metabolism.
Promote the typical Okinawa diet
Like Okinawa centenarians, consume little calorie but nutrients: vegetables, soy products, sweet potatoes, small quantities of fish or meat, all in a spirit of food-drug (Nuchigusui).
Integrate green tea on a daily basis
Drink Japanese green tea (especially Matcha or Sencha), rich in polyphenols such as EGCG, with anti -inflammatory and antioxidant effects, participating in cardiovascular protection and metabolism.
Adopt ikigai: find meaning every day
Identify little by little what you are passionate about, your talents, what you bring to others and what you can be paid for: three or four circles leading to your reason for being, or ikigai. This approach strengthens motivation, overall well -being and could reduce the risk of mortality.
Move simply and regularly
Like the Japanese, practice a daily gentle physical activity – walking, gardening or the famous “radio taisō” morning exercises – to maintain circulation, flexibility and tone.
Cultivate strong and regular social ties
Create and maintain a sociability circle: family, friends, communities (including moai In Okinawa), so many structuring links that protect against stress and isolation.
Take care of your health: prevention and regular exams
In Japan, an approach focused on prevention (regular health checks, screening) is central to detect problems early and live in good health longer.
Take advantage of nature: forest baths and relaxation
Inspire yourself from the concept of Shinrin-yoku (relaxing walks in the forest), or lukewarm baths (onsen), to reduce stress and promote mental and emotional well -being.
Cherish the present moment: the spirit Ichi -chi ichi-e
Learn to savor every moment as unique – a coffee, an exchange, a landscape – because the moment is not repeated: an invitation to full presence and gratitude.
Promote a good rhythm of sleep and a regular daily
Respect a stable rhythm, get up and go to bed at regular times, respect the natural cycle of the body: it is the basis of the centenarians of Okinawa, who maintain a marked circadian rhythm and thus preserve their overall health.
Why do these habits really matter?
- They are simple to adopt and compatible with a modern lifestyle;
- They relate to several well -being pillars: reasoned food, moderate physical activity, meaning in his life, sociability and rituals of stress regulation;
- They are based on studies conducted in Japan, especially on populations aged 40 to 80, showing that having a ikigai significantly reduces the risk of cardiovascular or global mortality.
How to put them into practice now?
- For the Hara Hachi Bu : Start by eating gently, take a break before dessert, use a small plate;
- For theikigai : Take a notebook, write what you like, what you are good at doing, what makes you useful to others, and look for a project that combines everything;
- Integrate a nature stroll every week, a full awareness break (type Ichi -chi ichi-e), and drink a green tea rather than a coffee.