Why is it that the Japanese populace tends to enjoy remarkable health and extended lifespans?
While it’s true that Japan grapples with societal issues like natural disasters, overly strenuous workloads leading to death, and suicide, there are also beneficial customs deeply ingrained in their culture that greatly contribute to the wellbeing and longevity of its people.
Having incorporated these routines into my own life, I’ve witnessed a significant positive transformation. These are simple practices that serve to enhance each day.
Let’s delve into seven such healthy Japanese rituals.
1. The Habit of Regular Warm BathsJapan boasts over 3,000 hot spring areas. Public bathing is a common practice in urban locales and most homes include a bathtub. The Japanese, as do I, truly appreciate their bathing routines.
This bathing ritual is a predominant reason for the excellent physical health of the Japanese. Research indicates that consistent bathing has the potential to promote cardiovascular health and alleviate stress.
Let’s look at three core reasons:
- The primary reason is the warming effect on your body, resulting in relaxed muscles.
- Secondly, the water pressure aids in enhancing metabolism and ridding the body of toxins.
- Lastly, the buoyancy provided by water reduces the pressure exerted on muscles and bones, thereby alleviating backaches and stiff shoulders.
While a shower serves to invigorate and heat your body, I’ve found that baths induce a more profound sense of refreshment and warmth, and I feel less fatigued afterwards.
Despite the abundance of water in Japan, in numerous countries, daily bathing may not be feasible. However, if circumstances permit, I highly recommend trying it.
Health Benefits of Regular Warm Baths:
- Improved Circulation: Warm baths can enhance blood flow, thus aiding heart health.
- Muscle Relaxation: The warmth from the water can serve to relax muscles, thereby reducing pain and stiffness.
- Stress Reduction: Bathing can decrease cortisol levels, leading to stress relief.
- Sleep Quality: The subsequent drop in body temperature following a bath can enhance sleep patterns.
The next practice is regular cleaning.
The Japanese have an affinity for cleanliness, it’s essentially second nature. It varies among individuals, but personally, I clean my house daily. I also try to extend this practice to cleaning communal spaces whenever possible.
Actually, wouldn’t cleaning our neighborhoods benefit us all?
One notable instance is when the Japanese picked up after themselves following a World Cup match.
The predisposition towards cleanliness among the Japanese connects to the key principle of “Shintoism”, which upholds purity and cleanliness.
From a young age, maintaining cleanliness is instilled as an integral aspect of their lifestyle, not simply a mundane chore.
I believe that this clean and sanitary environment is a key factor in the healthy lifestyle of the Japanese.
Scientific evidence supports the psychological benefits of a clean space, correlating it with stress reduction and enhanced concentration.
Health Benefits of Cleaning:
- Reduced Allergens: Regular cleaning can lower dust and allergens, thus improving respiratory health.
- Infection Prevention: Disinfecting surfaces can curb the spread of infectious diseases.
- Mental Clarity: A clean environment can reduce anxiety and improve mental wellness.
- Physical Activity: Cleaning in itself is a form of light exercise that promotes heart health.
The final habit I will discuss is a special exercise routine. Have you ever heard of Radio Calisthenics?
This is a common sight during mornings in Japan, known as Radio Taiso, comprising a series of stretches and movements performed to a song.
Research has demonstrated the profound effects of daily, light exercise on longevity and mental health. It seems that this is a factor in Japan being renowned overseas as a country of longevity.
Initially developed in 1928 to elevate the health of the Japanese people, the routine appears as follows:
- Standing erect and stretching your entire body
- Stretching your back, arms, and legs
- Bending your knees
- Rotating your arms
- Spreading your legs
- Swinging your arms to the side.
Keeping up with a routine that involves about 13 types of physical activities can be a bit of a challenge, but the benefits make it worth the effort. As it involves constant movement, the activity provides a cardiovascular workout while also allowing for yoga-like stretching. This makes it appealing to various age demographics, from young to old. Interestingly, this exercise routine has also found its way into my daily office cycle.
Key Advantages for Your Body:
- Flexibility and Strength Enhancement: Your joints and muscles will significantly benefit in terms of health and strength.
- Better Cardiovascular Health: Regular low-intensity workouts improve heart efficiency and blood flow.
- Enhanced Coordination: The routine boosts balance and motor skills, reducing the risk of falls.
- Mental Health Improvement: Exercise prompts the release of endorphins that help to fight off depression and anxiety.
The fourth point to consider is the practice of rising early. As an old tale from Lovecadio Hearn, an English educator in Japan around 1900, illustrates, the Japanese upheld a tradition of early rising and sun worship. This was a daily practice, now primarily observed during the New Year.
According to Shinto beliefs, the sun is the supreme god of Japan. Many older Japanese people still uphold this tradition, while the younger generation does not as frequently. By rising early and basking in the morning sun, your circadian rhythm resets, aligning with the day’s energy flow.
Some wellness benefits include:
- Superior Sleep Quality: Working in sync with your natural sleeping cycle can lead to a better quality of sleep.
- Enhanced Productivity: Morning light exposure promotes alertness, boosts cognitive function, and gives a sense of increased wakefulness.
- Reduced Stress: Starting your day earlier gives you additional time for preparation, thus reducing stress.
- Healthy Eating Practices: Rising early allows for a good breakfast, helping you maintain positive eating habits throughout the day.
Fifthly, indulge in Japanese cuisine. Known for its balanced nutrition, it has been recognized as UNESCO’s intangible cultural heritage in 2013. Traditional Japanese meals are a blend of soup and three side dishes, providing a good mix of carbohydrate-rich rice, protein-filled fish or soy products, and vitamins and minerals through pickled and simmered vegetables. Fermented foods like miso and natto aid digestion.
Notable nutritional benefits:
- Cardiac Health: The high content of fish and soy provides omega-3 fatty acids, beneficial for your heart.
- Weight Management: The nutrient-dense, high-fiber meals help control weight.
- Digestive Health: Fermented foods, common in Japanese cuisine, contribute to a healthier gut.
- Reduced Chronic Disease Risks: The diet, low in processed foods, is connected with a lower risk of diseases like diabetes and specific cancers.
Lastly, make drinking matcha a habit.
Introducing Matcha: This particular green tea variation originates from ground tea leaves that were cultivated in the shade, culminating in a finely milled powder. With its exceptional green hue, delicious umami flavor, and robust aroma, matcha is a traditional Japanese delight.
Although it may seem as though matcha consumption is not a common thing, but in Japan, it holds a ceremonial significance and drinking matcha is indeed a practice that exists.
Citing the Journal of Clinical Biochemistry and Nutrition, consuming matcha has a significant role in reducing the risk of metabolic syndrome and heart-related ailments.
Why is Matcha considered healthy? Primarily because it’s overflowing with beneficial nutrients, rich in essential minerals like calcium, and a potent source of dietary fiber. It also boasts a high level of antioxidants such as catechins.
Furthermore, Matcha – being a product of entirely ground tea leaves, provides multiple times the nutritional count compared to conventional tea.
This is the rationale behind starting my day with a cup of matcha. I have noticed that it not only enhances my overall wellbeing but also contributes to a calm disposition and heightened productivity at work.
Interestingly, my great-grandmother was a daily matcha consumer too. Whether the credit goes to matcha or not, she enjoyed a healthy life till almost a century.
Health benefits of consuming matcha include:
Superior Antioxidant Capacity: Overflowing with catechins, matcha wards off inflammation and free radicals.
Promotes Brain Health: L-theanine in matcha promotes concentration and alleviates stress without stimulating excessive alertness.
Metabolism Enhancer: It marginally boosts metabolic rate, hence assisting in weight control.
Balances Cholesterol: Regular intake might aid in lowering LDL (bad) cholesterol levels.
7. Mountain ClimbingJapan is a country rich in mountains, and mountaineering is a popular activity among the locals.
Studies have validated that frequent exposure to nature like hiking can attenuate stress and boost physical health.
According to me, hiking plays a central role in maintaining the health of the Japanese people. It offers strength to your legs and feet, ensuring a strong body.
For instance, my grandfather would religiously climb a mountain almost every week, and he continued this practice till his 70s. He led an active life working in fields and enjoyed good health till his 80s.
Essential benefits of hiking include:
Boosts Cardiovascular Strength: Hiking serves as an intense cardio workout, ensuring a healthier heart.
Improves Mood: Being amidst nature and engaging in physical activities can mitigate symptoms of depression and anxiety.
Preserves Bone Density: Weight-bearing activities like hiking help maintain robust bone density.
Increases Vitamin D: Outdoor activities enhance Vitamin D levels, crucial for bone health and immunity.
Upon integrating these Japanese practices into my life, I embarked on an exciting journey of self-discovery. Each of these practices, whether it was opting for healthier meals or finding tranquility in cleanliness, contributed to my transformation into a happier, healthier, and more mindful individual.
However, it’s essential to acknowledge that every individual is unique. What may have worked for me might not yield the same results for you, and that’s perfectly fine.
Let the magic unfold as you experiment with these practices and integrate them into your lifestyle at your own pace.
Did these practices surprise you? Possibly, some of you would find them drastically different from the traditions you follow.
However, if any of these practices intrigue you, I encourage you to incorporate them into your lifestyle and witness the transformation.
