Japanese women are among the healthiest in the world – but how do they do it?
Japanese-American Sanae Ishida, 54, shares the simple daily habits to give your day-to-day a boost.
Growing up in a Japanese household in Seattle, USA, my mum always cooked from scratch and I thought that everyone had fridges stuffed with odd-smelling, pickled, fishy, seaweedy, brown ingredients, and that rice was eaten with every meal.
But when I left home at 18, the Japanese rituals of my upbringing gave way to a Western way of life.
Processed and convenience foods dominated my diet until I hit my 40s. I started experiencing overwhelming fatigue, anxiety, palpitations and a constant cough.
I was working up to 90 hours a week in a stressful tech job, and it was this, combined with poor sleep and diet, that caused my health to deteriorate.
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Tests found I had a thyroid condition called Graves’ disease, caused by the immune system malfunctioning.
My hormones were out of whack. This was my turning point – I’d had enough.
I decided to heal myself naturally, going back to my Japanese roots.
I revamped my sleep patterns and diet, cooking similar meals to Mum, slowed down and started doing meditative things, like walking and being in nature.
After 18 months, I was in remission and feeling better than I had for years.
When I was unwell, I felt I’d aged, as my skin looked wizened and dry.
But now, I’m more energetic and I feel even happier about the way I look than I did when I was younger.
I believe by living a certain way, anyone can do the same.
Here are my best Japanese habits. . .
LEAN INTO IMPERFECTION
Wabi-sabi is the idea of finding beauty in imperfection and learning to be satisfied with what you’ve got – and it extends to ageing.
In the West, it’s taboo to look old, but Japan’s approach is to find beauty in changes that come with time, feeling healthy and emanating a radiance. It’s not about being wrinkle-free.
Try the following to tap into the wabi-sabi mindset:
Embrace change and enjoy the idea that everything is new and different.
Live in the moment and try not to dwell on the past or the future too much.
Accept things just as they are.
Let go of unnecessary noise, clutter and distractions, and leave space for new things to come into your life.
Repair, rather than just throwing a broken cherished object away.
DON’T OVER-INDULGE
Rather than stuff yourself at mealtimes, practise hara hachi bu and eat until you are 80% full.
This way, you appreciate and enjoy your food more, and you’re less likely to put on weight.
The 80% rule can be applied to any area of your life, though, such as shopping or screen time.
By holding back and not over-indulging, you have space to reflect and do things more consciously.
EAT A JAPANESE DIET
Traditionally, the Japanese diet is made up of fish, seafood, seasonal fruit and veg, pickled and fermented foods like kimchi, rice, tofu, natto and seaweed, with virtually no dairy and sugar.
A typical meal might be miso soup, rice, fish and vegetables.
Everything is served in small portions, especially dessert – enough for one or two mouthfuls, or simply one cube of fruit, such as watermelon or cantaloupe.
HEAL WITH HERBS
Originating from Chinese medicine, kampo is a Japanese healing practice that uses herbs, often as teas or added to broths and soups. Popular remedies include:
Ginger: a natural anti-inflammatory that can be added to many dishes.
Nettle leaves: typically served as a tea to prevent allergies.
Reishi mushrooms: anti-inflammatory, anti-ageing, plus good for the gut and heart. TRY Hirsch MycoNutrients Organic Reishi Mushroom Extract Powder, £34 for 50mg
Shiitake mushrooms: rich in vitamin D, B and selenium, anti-inflammatory, antibacterial and antiviral – they can help to support the immune system and heart health.
Ginkgo biloba taken as a supplement: may enhance memory and brain functionality, improve circulation and eye health.
Try Viridian Ginkgo Biloba Extract, £17.50 for 60 capsules
MAKE TIME FOR TEA
In the West, we often gulp down tea on the go, on the train or at our desk. By doing that, we’re missing out on the “mindful” benefits.
Mindfulness is a very simple form of meditation. It’s about being totally present in the moment.
One of the easiest ways to incorporate mindfulness into your life is to apply it to something you do daily, such as making tea.
The tea ceremony is an important part of Japanese culture.
You could start by setting a timer of five minutes and doing nothing but staying dedicated to your tea until it goes off.
Focus on the sound of the kettle, the warmth of the mug and the stillness around you – you’ll feel calmer.
Try Moya Matcha Traditional Organic Green Tea, £15.15 for 30g
EMBRACE KONENKI
Many Western women still view menopause as an uncomfortable milestone, when they start to feel invisible and overlooked. In Japanese culture, menopause – konenki – is considered a time of renewal, rather than an ending.
It’s seen as a transformation, when women come into their true power and wisdom.
Studies show that Japanese women don’t experience symptoms to the same extent as women do in the West.
I went through menopause at 52, and I didn’t have any symptoms such as hot flushes, night sweats or insomnia.
My mum was the same. I think the Japanese style of eating and lifestyle practices make a difference.
A recent study showed that women who followed a Japanese-style diet for 12 weeks saw their hot flushes reduce by 79%.*
PRACTISE GRATITUDE
Gratitude is a big thing for the Japanese. It’s normal, for example, to put your hands together and give thanks before and after every meal.
Being thoughtful towards others is also an important part of the culture.
I remember once when I was having a bad day and I was unloading some shopping into my car, a young man appeared out of nowhere and offered to take my trolley back for me.
This completely brightened my day. Try to infuse each of your days with kindness, even if it’s only a small gesture – a smile or a genuine compliment to someone. What you give comes back.
