10 healthy things we can learn from the Japanese and incorporate into our own lives
Can I improve my own life by learning from the Japanese?
Japan fascinates us not only with its culture but also with a lifestyle that ensures its residents enjoy exceptional health and longevity. Of course, not everything is ideal—living in metropolises like Tokyo often involves working 16-hour days, societal pressure, and phenomena such as karoshi (death from overwork) or hikikomori (people who isolate themselves from society) caused by such pressure.
Despite these negative aspects, the Japanese are the longest-living nation in the world, with the lowest obesity rate in the OECD, and at one point, an extraordinarily low mortality rate due to COVID-19. Therefore, it is not just about citing suicide statistics, jouhatsu (people who disappear), or the tragic birth rate. All of this is true, and Japanese society has many problems yet to solve.
But let’s look at the facts. The statistics speak for themselves—the average life expectancy in Japan is 84 years, while in many Western countries it is much less. Only 4.2% of Japanese adults suffer from obesity, which is ten times lower than in the United States and eight times lower than in Poland. How is it possible that in such a challenging country, the residents enjoy such good health? The secret lies in daily habits that we can also incorporate into our lives. It requires some effort, but the benefits over decades of life are unbelievably enormous—both in terms of physical and mental health, family, social, and even existential-philosophical aspects.
In our article, we will present 15 healthy habits we can learn from the Japanese. From balanced breakfasts to daily physical activity to practicing mindfulness—these simple yet effective habits can help us live healthier and longer. Perhaps one of these ideas will intrigue you.
Statistics
Japan is known for the longevity of its residents, and the data confirms this. The average life expectancy in Japan is about 85 years, making it one of the countries with the highest average life expectancy in the world. Results for the year 2021: the average life expectancy for women in Japan is 87 years, and for men, it is 81 years. In comparison, in Poland, it is 77 and 70, respectively. A decade of difference. Moreover, what this statistic does not show is that most Japanese people enjoy good health into their eighties, are active, have no trouble walking, and are not bedridden—on the contrary, they enjoy life to the fullest.
Additionally, Japan boasts low rates of heart disease, diabetes, and other chronic illnesses, which are common health problems in many Western countries. For example, the obesity rate in Japan is only 4.2% compared to 36% in Poland and 43% in the United States. The Japanese lead a lifestyle that promotes a healthy diet, regular physical activity, and strong social bonds, contributing to their exceptional health and longevity. These impressive statistics show that Japan has a lot to offer in terms of a healthy lifestyle. In the following part of the article, we will present 15 healthy habits we can learn from the Japanese to improve our health and well-being.
1. Rich breakfasts
A traditional Japanese breakfast is incredibly balanced and diverse. It usually consists of several basic elements, such as miso soup, grilled fish, rice, natto (fermented soybeans), pickled vegetables, and tamagoyaki (sweet omelet). Green tea is also served with breakfast. These ingredients provide essential macro- and micronutrients that support a healthy start to the day. Eating a balanced breakfast has many health benefits.
Firstly, it provides the body with the necessary energy to start the day, improving concentration and efficiency at work or school. Secondly, the variety of ingredients ensures a wide range of vitamins and minerals, such as vitamin D from fish, probiotics from natto, and fiber from vegetables. Regularly eating breakfast also reduces the risk of chronic diseases, such as type 2 diabetes and heart disease, by stabilizing blood sugar levels. To incorporate similar habits into our lives, it is worth starting by planning healthy and balanced breakfasts.
We can replace processed products with whole ingredients. For example, instead of sweetened breakfast cereals, you can prepare oatmeal with fruits and nuts, hard-boiled eggs with vegetables, and add miso soup or grilled fish to the meal. Additionally, introducing green tea as a breakfast beverage can bring health benefits thanks to its antioxidant content. The key is variety and balance, which are the foundation of the Japanese approach to breakfast.
2. Consuming fermented products
And no, it’s not about alcohol. Fermented products play an important role in the traditional Japanese diet. Popular examples include miso, natto, and pickles. Miso, a paste made from fermented soybeans, is a basic ingredient in many dishes, including miso soup. Natto, fermented soybeans, is known for its characteristic sticky texture and intense flavor. Pickles, such as tsukemono, are often served as a side dish and can be made from various vegetables, such as cucumbers, radishes, and cabbage.
Fermented products are rich in probiotics, which support gut health, improve digestion, and strengthen the immune system. Probiotics help maintain a healthy gut flora, which is crucial for overall health. Regular consumption of fermented products can also reduce the risk of some chronic diseases, such as type 2 diabetes and heart disease. Additionally, fermentation increases the bioavailability of some nutrients, meaning that the body absorbs them better.
Introducing fermented products into our diet can be simple and enjoyable. To start, it is worth trying miso by adding it to soups and sauces. You can also start the day with a portion of natto for breakfast, served with rice and soy sauce. Pickles can be introduced as a side dish for lunch or dinner, replacing processed snacks. There is also nothing to prevent you from using our traditional Polish pickles, such as pickled cucumbers or sauerkraut—they have equally beneficial effects. As with every point today, the key is not to occasionally nibble on a pickle but to make it a regular, daily part of the diet. This way, our guts and entire bodies will enjoy better health and well-being.
3. Regularly drinking green tea
Green tea, especially matcha, plays an extremely important role in Japanese culture and daily life. The tea ceremony, known as "chanoyu" or "sado," is a ritual of brewing and drinking green tea that symbolizes harmony, respect, purity, and tranquility. It is not only a way to relax but also a form of meditation and deep connection with tradition. Of course, everyday tea drinking doesn’t have to be a ceremony. Green tea is consumed both during special occasions and daily, often accompanying meals or as a healthy drink throughout the day.
Green tea is rich in antioxidants, including catechins, which help fight free radicals and protect cells from damage. Regular consumption of green tea can reduce the risk of heart disease, improve brain function, and help maintain a healthy weight by speeding up metabolism. Green tea also contains L-theanine, an amino acid that has a calming effect and helps reduce stress and improve concentration. Research also indicates potential anti-cancer properties of green tea and its ability to improve oral health.
To incorporate green tea into your daily routine, it is worth starting by replacing other beverages, such as coffee or sugary sodas, with a cup of green tea. You can also try different types of green tea, such as sencha, matcha, gyokuro, or hojicha, to find your favorite flavor. Drinking green tea in the morning or during the day can provide its stimulating properties without the negative side effects of caffeine. Matcha can also be added to smoothies, yogurt, or baked goods, allowing for creative incorporation into the diet. Regularly drinking green tea can become a healthy habit that brings numerous health benefits and improves overall well-being.
4. Frequent walking and cycling
In Japan, walking and cycling are integral parts of daily life, mainly due to the extensive public transportation infrastructure and the promotion of physical activity. Cities are designed with pedestrians and cyclists in mind, with numerous sidewalks, bike paths, and easy access to train and subway stations. Many people choose bicycles as a means of transportation to work, school, or shopping, which encourages regular physical activity. This way, even in large metropolises like Tokyo, residents have the opportunity for daily movement, positively affecting their health and well-being.
The impact of regular physical activity on physical and mental health is enormous and described in millions of ways, so there is no need to go into details. What is important is that it is regular and daily. Therefore, it is best to combine it with other daily duties to ensure we don’t skip daily activity—for example, walking or cycling to work.
To increase daily physical activity, it is worth introducing a few simple changes to your routine. Instead of using a car, you can choose to walk or cycle to work, school, or shopping. In cities with well-developed infrastructure, it is worth using public transportation, which often requires additional walking between stations and stops. You can also plan regular walks or bike trips in your free time and introduce short breaks for physical activity during the day, such as stretching or a short jog. Even small changes can bring significant health benefits and improve the quality of life.
5. Spending time in nature
Shinrin-yoku, or "forest bathing," is the practice of spending time in the forest, which originated in Japan in the 1980s as a response to the increasing pace of life and stress associated with urbanization. Shinrin-yoku involves immersing oneself in the forest atmosphere, allowing for a full experience of nature through the senses—smell, sight, hearing, touch. It is a form of outdoor meditation that has gained immense popularity in Japan and is now recognized as a therapy supporting mental and physical health.
Spending time in nature brings numerous health benefits. Research shows that shinrin-yoku lowers cortisol levels, the stress hormone, helping reduce stress and improve well-being. Regular time spent in the forest improves immune system functions, increasing the number of "natural killer" (NK) cells that help fight infections and cancer cells. Contact with nature also enhances concentration and memory, which can be particularly beneficial for those working in stressful urban environments. Additionally, fresh air and natural surroundings support respiratory and cardiovascular health.
To spend more time in nature, start with regular walks in nearby parks or forests. Planning weekend trips to natural reserves, mountains, or lakes that offer beautiful views and a peaceful atmosphere can be beneficial. Organizing picnics, hikes, or yoga sessions outdoors can also help maintain regular contact with nature. What we can particularly learn from the Japanese is how to be "efficient" in the forest—focusing on sensory experiences while being close to nature—practicing mindfulness techniques there.
6. Minimalism in life
Minimalism in Japanese lifestyle focuses on simplifying the environment and reducing unnecessary items. These principles promote owning only what is necessary and brings joy, aligning with the concept of "ma"—space and time for reflection. Japanese homes often feature minimal furniture, clean lines, and natural materials that create calm, orderly, and harmonious spaces. An example is traditional tatami rooms, which are empty except for tatami mats and futons.
Minimalism positively affects mental health by reducing stress and improving well-being. Owning fewer items can lead to less clutter, making it easier to maintain order and creating a more pleasant and relaxing living space. Studies show that cleaner and more organized surroundings can enhance concentration, creativity, and overall productivity. Additionally, practicing minimalism can lead to a more mindful life, where people focus on valuable experiences and relationships rather than possessions.
To incorporate minimalist habits into your life, start with decluttering—simply remove unnecessary items from your home. Review your belongings and ask yourself if they are truly needed and bring joy. The next step is organizing your living space in a functional and aesthetic way, using simple furniture and natural materials. It is also worth limiting purchases and focusing on buying only what is truly necessary and valuable. Simplifying daily routines and introducing mindfulness practices, such as meditation or yoga, can help achieve greater peace and harmony. Minimalism is not just a lifestyle but a philosophy that promotes mindful and sustainable living.
7. Practicing mindfulness
Mindfulness is an integral part of Japanese culture, practiced in various ways for hundreds of years. It is essentially the glue or the main foundation on which the structures of literature, philosophy, and life in Japan are built. Zen meditation, known as "zazen," is one of the most well-known forms of meditation in Japan. It involves sitting in silence and focusing on the breath and the present moment—the stimuli experienced at that moment with all senses.
Practicing mindfulness brings numerous health benefits, both mental and physical.
Mindfulness has been found to bring extremely far-reaching psycho-physical benefits, much to the surprise of the Western world, as confirmed by numerous studies. They show that mindfulness can improve concentration, increase creativity, and support the ability to make better decisions. Additionally, mindfulness helps manage emotions, which can reduce symptoms of depression and anxiety. This practice can also bring physical benefits, such as lowering blood pressure and improving sleep quality.
To start practicing mindfulness, devote a few minutes daily to meditation. You can begin with simple breathing exercises, focusing on inhaling and exhaling while sitting in a comfortable position. It is essential to find a quiet place where you can focus without interruptions. Like everything else in life that is valuable—it is not a skill that we will possess one day, but rather a continuous practice. You can support yourself with a book—there are many titles available: from those teaching how to experience every moment of the ordinary day mindfully, to those that are essentially philosophical treatises, to those focusing on the technical aspect of meditation training. It doesn’t have to be books—there are also apps for this purpose on phones, podcasts, training, or group sessions.
In such a short article, it is impossible to fully present what daily mindfulness (or "mindfulness") is, but I strongly encourage readers interested in this topic to explore it further. I will add that in the humble opinion of the author, it is the most valuable item on the list, perhaps alongside physical exercise.
8. Hara hachi bun me," or portion control
"Hara hachi bun me" is an ancient Japanese principle that literally means eating until you are 80% full. It originates from Okinawa, a region known for the longevity of its residents. This principle involves consciously stopping eating before feeling fully satiated, which helps avoid overeating and maintains a healthy weight. The Japanese learn from an early age to listen to their bodies and eat slowly, giving time to register satiety.
Controlling portions is crucial for maintaining a healthy weight and preventing chronic diseases. Eating smaller portions can help avoid obesity, which is associated with numerous health problems such as type 2 diabetes, heart disease, and hypertension. Limiting calorie intake also positively affects metabolism and helps maintain stable blood sugar levels, reducing the risk of insulin resistance. Additionally, portion control can improve digestion and overall well-being, as eating smaller meals reduces the burden on the digestive system.
To practice portion control, start with a few simple strategies. First, using smaller plates and bowls can help naturally limit the amount of food consumed. Second, it is important to eat slowly and focus on the meal, allowing better registration of satiety. Additionally, avoid eating in front of the television or computer, as distractions can lead to unconscious overeating. Planning meals and preparing healthy snacks can also help maintain control over the amount of food consumed. Finally, learn to recognize true hunger from eating out of boredom or emotions (which also has its Japanese name - Kuchisabishii).
9. Eating fresh, seasonal products
In Japanese culinary culture, seasonality and freshness of products play a very important role. The Japanese believe that food should align with the rhythm of nature, which means consuming products in their natural season. Each season brings different ingredients that are fresh, full of flavor, and nutritious. For example, in spring, young bamboo shoots and strawberries are popular; in summer, cucumbers and eggplants; in autumn, pumpkins and matsutake mushrooms; and in winter, various types of fish and root vegetables. Japanese markets and restaurants often change menus depending on the availability of seasonal ingredients, allowing for the use of the best products at any given time.
Eating fresh, seasonal products brings numerous health benefits. First, seasonal products are usually richer in nutrients, as they are harvested at the peak of their ripeness. Fresh fruits and vegetables contain more vitamins, minerals, and antioxidants that support immune system health, improve skin condition, and help fight chronic diseases. Second, seasonal eating is less exposed to long-term storage and transport, reducing the need for preservatives and chemicals.
To incorporate seasonal products into your diet, start with regular visits to local markets where fresh fruits and vegetables are available. When planning meals, pay attention to what is available in a given season and experiment with new recipes that use these ingredients. You can also invest in subscriptions for deliveries of fruits and vegetables from local farmers (such a thing exists, although it is not yet very popular in Poland), ensuring regular access to fresh, seasonal products. Diversifying your diet with seasonal eating not only improves its nutritional value but also introduces variety and new flavors to everyday meals. This way, our meals will be more varied, and we will be healthier and more satisfied with our food.
10. High-quality sleep
Finally, but certainly not least, is the quality of sleep, which is often underestimated in the West but has long been appreciated by science. In Japan, sleep plays a crucial role in daily life and is considered a foundation of health. The Japanese ensure that their bedrooms are peaceful places conducive to regeneration. Futons are popular, which can be easily rolled up and stored, helping maintain order and hygiene. Traditional Japanese homes often have tatami, natural mats that support comfortable and healthy sleep. Anyone familiar with Asians (at least Japanese and Koreans) knows that most of them also pay attention to darkening the bedroom. Even to the extent that may seem exaggerated to us—testing whether the curtains completely block all external light is a common scene.
A good night's sleep has a tremendous impact on physical and mental health. Sleep quality affects all other points on our list—from exercise efficiency to the ability to maintain a healthy diet to the effectiveness of meditation practices. Sleep is crucial for muscle recovery, essential for active exercisers. It also affects metabolism and appetite control, helping maintain a healthy weight. Moreover, high-quality sleep improves concentration, memory, and overall well-being, reducing stress levels and the risk of chronic diseases such as diabetes and heart disease.
To improve sleep quality, start by creating the right conditions in the bedroom. It should be dark, quiet, and cool, promoting deep and restorative sleep. Investing in a comfortable mattress and pillow tailored to individual needs is key. It is also worth establishing a regular sleep schedule, going to bed and waking up at the same times every day, which helps regulate the internal biological clock. Avoiding electronic screens an hour before bed and engaging in relaxing pre-sleep rituals, such as a warm bath or reading a book, can also significantly improve sleep quality. With these practices, we can enjoy full health and energy every day, maximizing the benefits of physical activity, healthy eating, and other healthy habits.
Summary
None of the presented habits are particularly difficult to perform in life or difficult to introduce in Poland. Everything we need is within reach—healthy products, opportunities for physical activity, mindfulness techniques, or ways to improve sleep quality. The key condition that determines success is regularity. Repeating these healthy habits every day for years and decades is what brings real benefits. Only then can we enjoy a long and healthy life full of energy, strength, mental sharpness, creativity, and a sense of happiness.
As in every field of life—whether in chess, video games, art, or programming—the key to mastery is repetition and systematic training. Spending thousands of hours perfecting skills brings results. The same applies to a healthy lifestyle. Consistency and skillful habit-building will bring us mastery in areas important to us—whether it is the ability to write interesting articles or the ability to live healthily—small habits over time work like compound interest and yield enormous results. I sincerely wish this for myself and for the readers.
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A connoisseur of Asian culture with a deep-seated appreciation for various philosophies of the world. By education, psychologist and Korean philologist. By heart, an Android developer and an ardent tech aficionado. In tranquil moments, he champions a disciplined way of life, firmly believing that steadfastness, perpetual self-enhancement, and a dedication to one's passions is a sensible path for life.
Personnal Motto:
"The most powerful force in the universe is compound interest." - Albert Einstein (possibly)
Mike Soray
(aka Michał Sobieraj)
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Ciechanow, Poland
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