The Japanese movement technique is the workout that helps calm your gut and brain
In all martial arts, zen and other traditional
Japanese healing practices it's where your energy (Ki ) lies.
Exercise is considered a way to take care of your whole body. It's not about burning calories but more about restoring natural balance. Stillness and slowness is a part of movement. It's also about pausing, breathing which is a big part of healing your body and giving our nervous system time to rest. It's a key way to switch on your ANS (your autonomic nervous system) which is your rest and digest state.
The Importance of a Strong Digestive Fire for Holistic Health in Ayurveda
Japanese culture has always been about integrated wellness. As researched by the blue zones author, Okinawa in Japanese has one of the oldest healthy living humans.
A large part of their longevity has a lot to do with mindful movement. 'Shirin Yoku' or forest bathing is a method of mindful walking. That's been practiced over the last century but has recently been gaining popularity, thanks to the internet. It's basically all about slow, mindful walking in nature, forest trails and among trees while slowly breathing and taking it all in.
It's all about engaging your senses, the smell of the soil and forest, the sounds of rustling leaves, the wind in your face as it brushes past the trees.
Mindful walking when practiced the right way has very direct gut- brain benefits because of the gut brain axis. Our digestive system has a close relationship with our nervous system through the vagus nerve.
● It helps activate the ANS. Our rest and digest state. This relaxes the digestive tract and improves peristalsis.
Helping us absorb our nutrients better.
● Lowers cortisol. Mindful walking reduces the production of cortisol(our stress hormone). Reducing the stress we feel.
● Increases dopamine and serotonin. Our happy hormones! I speak a lot about this. Things that calm us, give us joy, raise our dopamine and serotonin. This boosts our mood and cognitive function. Bringing harmony into our bodies.
● Helps our vagus nerve to improve the communication between our brain and gut, reducing bloating, indigestion etc.Boosts our gut microbiome!
Reduction in cortisol helps boost our gut diversity.
Spending time in the forest also increases our exposure to phytonocytes i.e. beneficial microbes in the air that are found near trees.
Walking is also a very sustainable low impact exercise and something that's suitable to almost everyone!
It's not always easy to go to the gym everyday. Weight training , yoga or Pilates needs proper guidance and sometimes that isn't something that's available or appealing to everyone.
It can also cause injuries and people at a lower level of fitness can't suddenly be lifting heavy.
Walking is easy to do, needs no equipment and can be done literally anywhere. It's the most sustainable way to boost your heart health too.
Walking boosts your circulation. Regularly walking for even 30 mins a day increases your collaterals i.e. your circulatory pathways and helps reduce plaque formation in the heart vessels.
It also helps with our digestion and increasing our peristalsis can boost nutrient absorption.
There's also other traditional Japanese stretching and martial arts such as Makko-ho and Hara breathing techniques that help with our gut and brain health.
Japanese movement and culture is all about routines and rhythms. Discipline isnt really seen as punishment. It's more about our bodies' natural rhythm. Balance boosts our health and creates harmony in the body.
The Japanese mindset is all about balance. This extends from movement, work food and everything about their daily routine.
Routines are about moving in rhythm instead of fighting them. This creates harmony in the body, not conflict.
Eating seasonally is also part of this. Eating cooling foods in the summer, grounding foods in the winter. Meals follow seasons and festivals even helping our bodies see predictability as a fiend.
They believe that life is special everyday! Rituals and ceremonies are normal. A cup of tea isn't just tea! The Japanese have their tea ceremonies that help them carve out time to celebrate, to be mindful and slow down. We've been looking at
western trends of romanticising your life, this is something the Japanese have been doing everyday. It's all about slow, mindful steps.
Our bodies are designed for structure (as much as we like to disagree) The circadian rhythm
Our body clock thrives on predictable cues like walking up, moving, eating at consistent times.
This helps regulate our hormones and stabilises our moods.
The digestive clock Our gut has its own circadian rhythm. Regular meal ties help release the right enzymes and boost our nutrient absorption.
Parasympathetic nervous system
Our brains have a predictable routine that signals safety to the brain. The body can shift from fight or flight to rest and digest.
It's the little rituals, the intentional slowness that helps us pause and stay mindful. Life isn't about rushing through 100s of things but really slowing down and appreciating our blessings , our health and honouring it by giving our bodies the love it needs.
Dr. Prathana Shah, Integrative health coach and founder of Buova
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Time of India
18 hours ago
- Time of India
The Japanese movement technique is the workout that helps calm your gut and brain
In Japan, they don't consider our bodies just muscle and bones. We're an entire ecosystem that's interconnected. The belly (Hara) , is considered the centre for Physical and mental health. In all martial arts, zen and other traditional Japanese healing practices it's where your energy (Ki ) lies. Exercise is considered a way to take care of your whole body. It's not about burning calories but more about restoring natural balance. Stillness and slowness is a part of movement. It's also about pausing, breathing which is a big part of healing your body and giving our nervous system time to rest. It's a key way to switch on your ANS (your autonomic nervous system) which is your rest and digest state. The Importance of a Strong Digestive Fire for Holistic Health in Ayurveda Japanese culture has always been about integrated wellness. As researched by the blue zones author, Okinawa in Japanese has one of the oldest healthy living humans. A large part of their longevity has a lot to do with mindful movement. 'Shirin Yoku' or forest bathing is a method of mindful walking. That's been practiced over the last century but has recently been gaining popularity, thanks to the internet. It's basically all about slow, mindful walking in nature, forest trails and among trees while slowly breathing and taking it all in. It's all about engaging your senses, the smell of the soil and forest, the sounds of rustling leaves, the wind in your face as it brushes past the trees. Mindful walking when practiced the right way has very direct gut- brain benefits because of the gut brain axis. Our digestive system has a close relationship with our nervous system through the vagus nerve. ● It helps activate the ANS. Our rest and digest state. This relaxes the digestive tract and improves peristalsis. Helping us absorb our nutrients better. ● Lowers cortisol. Mindful walking reduces the production of cortisol(our stress hormone). Reducing the stress we feel. ● Increases dopamine and serotonin. Our happy hormones! I speak a lot about this. Things that calm us, give us joy, raise our dopamine and serotonin. This boosts our mood and cognitive function. Bringing harmony into our bodies. ● Helps our vagus nerve to improve the communication between our brain and gut, reducing bloating, indigestion our gut microbiome! Reduction in cortisol helps boost our gut diversity. Spending time in the forest also increases our exposure to phytonocytes i.e. beneficial microbes in the air that are found near trees. Walking is also a very sustainable low impact exercise and something that's suitable to almost everyone! It's not always easy to go to the gym everyday. Weight training , yoga or Pilates needs proper guidance and sometimes that isn't something that's available or appealing to everyone. It can also cause injuries and people at a lower level of fitness can't suddenly be lifting heavy. Walking is easy to do, needs no equipment and can be done literally anywhere. It's the most sustainable way to boost your heart health too. Walking boosts your circulation. Regularly walking for even 30 mins a day increases your collaterals i.e. your circulatory pathways and helps reduce plaque formation in the heart vessels. It also helps with our digestion and increasing our peristalsis can boost nutrient absorption. There's also other traditional Japanese stretching and martial arts such as Makko-ho and Hara breathing techniques that help with our gut and brain health. Japanese movement and culture is all about routines and rhythms. Discipline isnt really seen as punishment. It's more about our bodies' natural rhythm. Balance boosts our health and creates harmony in the body. The Japanese mindset is all about balance. This extends from movement, work food and everything about their daily routine. Routines are about moving in rhythm instead of fighting them. This creates harmony in the body, not conflict. Eating seasonally is also part of this. Eating cooling foods in the summer, grounding foods in the winter. Meals follow seasons and festivals even helping our bodies see predictability as a fiend. They believe that life is special everyday! Rituals and ceremonies are normal. A cup of tea isn't just tea! The Japanese have their tea ceremonies that help them carve out time to celebrate, to be mindful and slow down. We've been looking at western trends of romanticising your life, this is something the Japanese have been doing everyday. It's all about slow, mindful steps. Our bodies are designed for structure (as much as we like to disagree) The circadian rhythm Our body clock thrives on predictable cues like walking up, moving, eating at consistent times. This helps regulate our hormones and stabilises our moods. The digestive clock Our gut has its own circadian rhythm. Regular meal ties help release the right enzymes and boost our nutrient absorption. Parasympathetic nervous system Our brains have a predictable routine that signals safety to the brain. The body can shift from fight or flight to rest and digest. It's the little rituals, the intentional slowness that helps us pause and stay mindful. Life isn't about rushing through 100s of things but really slowing down and appreciating our blessings , our health and honouring it by giving our bodies the love it needs. Dr. Prathana Shah, Integrative health coach and founder of Buova
Indian Express
3 days ago
- Indian Express
All about interval walking training, a Japanese technique to improve heart health, recover post surgery
Like High-Intensity Interval Training, which involves alternating between short bursts of intense physical activity with brief recovery periods, Interval Walking Training allows for alternating between a slow and fast walk pace for better benefits. Author Kashif Khan recently discussed it in an Instagram post, sharing that Japanese researchers developed Interval Walking Training (IWT)—a simple but powerful method that, when done consistently, has been shown to lower blood pressure, reduce depression, and even cut stroke risk by 40 percent. Here's how it works: Instead of walking at the same pace, you alternate between: – Three minutes of slow walking – Three minutes of fast walking Keep cycling through this pattern for about 30 minutes. And the results? 'People who do IWT see 4x more improvement in blood pressure than those who just walk 10,000 steps a day. It also improves muscle strength, boosts the immune system, and enhances sleep efficiency by 12 percent,' informed Khan, adding that it is an easy, free, and incredibly effective way. Does it work? Dr Ranjan Shetty, lead consultant, cardiologist SPARSH Hospital Infantry Road and medical director, SPARSH Group of Hospitals said that it significantly improves cardiovascular health by lowering blood pressure and cholesterol, making it particularly beneficial for people at risk of heart disease. 'It also helps regulate blood sugar levels in people with type 2 diabetes and enhances overall physical fitness by increasing muscle strength and aerobic capacity. Moreover, IWT is also linked to reduced depression and better mental well-being. This method is beneficial for those recovering from joint issues or post-surgical rehabilitation, as the variation in pace minimises joint strain while still promoting mobility,' said Dr Shetty. However, if people have pre-existing conditions, they should consult with an expert before starting. 'It's important to start gradually, wear supportive footwear, and stay hydrated,' said Dr Shetty. A post shared by Kashif Khan (@kashkhanofficial) Dr Shetty advised using a fitness tracker to help maintain appropriate intensity levels. 'The way to success with IWT is consistency. Regular practice, ideally several times a week, can yield significant health benefits over time,' said Dr Shetty. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
NDTV
3 days ago
- NDTV
What Is Umami? The Fifth Taste Chefs Do Not Want You To Ignore
Sweet, sour, salty and bitter. For a long time, these were the only flavours we believed existed, while anything else seemed like just a mix of these four. Then came the early 1900s, and with it, the discovery of umami - the fifth taste responsible for the bone-warming joy of gravy made from good stock, meat juices, and caramelised meat and vegetables. It is also why something like Marmite is worshipped by food lovers down under. Photo Credit: Unspalsh Escoffier, the legendary 19th-century French chef, introduced veal stock to the culinary world, convinced that a savoury fifth taste was his secret weapon. Yet, diners enjoyed his creations without really questioning his ideas. Today, chefs are celebrating the validation of what they always instinctively knew. In Modena, Massimo Bottura's restaurant, ranked fifth globally, first presented his five ages of Parmigiano Reggiano in 1995, each with distinct textures and temperatures. Bottura now delights in the notion that Parmesan might be Western cuisine's umami peak, elevating his dish with "five textures, five temperatures, and five levels of umami." Imagine the depth of flavour in each bite, the harmony of taste and texture. Also Read: Umami Foods For Weight Loss: Why You Should Add These Healthy Umami Foods To Your Diet Who Named It? "Umami" comes from the Japanese word "Umai," roughly meaning deliciousness. Japanese chemist Kikunae Ikeda coined the term at Tokyo University, who identified this taste in asparagus, tomato, cheese, and meat, but most prominently in dashi-a Japanese stock made from kelp commonly used in home cooking. Focusing on kombu, he pinpointed glutamate, an amino acid, as the source of this savoury flavour. Ikeda later learned to produce it on an industrial scale and patented the flavour enhancer MSG. Why Glutamate Matters A prime example of umami, explained by Paul Breslin of Monell University-one of the first to identify umami taste receptors-is a slow-cooked broth or soup. Raw meat lacks this essence; cooking or ageing unlocks the amino acids, sometimes producing a slightly desiccated, almost mouldy aroma reminiscent of a premium steak. Fermentation further intensifies umami, enhancing foods such as soy sauce, cheese, and cured meats. In the plant kingdom, mushrooms are rich in glutamate, alongside child-friendly favourites like petit pois, sweetcorn, and sweet cherry tomatoes. Notably, human milk stands out among mammalian milks for its high MSG content. Umami Ingredients You Can Use For readers looking to add umami to everyday cooking, these ingredients are a reliable start: Aged cheeses like Parmesan or Pecorino Soy sauce, miso, and fermented pastes Tomatoes, sundried or roasted Mushrooms, shiitake or portobello Cured meats such as prosciutto or ham Seaweed and kelp These ingredients offer instant depth, making even simple dishes richer and more satisfying. Also Read: 7 Asian Condiments and Sauces For a Perfect Kick in Your Oriental Meals Photo Credit: Pexels How Umami Works What makes bolognese with cheese or a cheeseburger slathered in ketchup so irresistible? Laura Santtini, creator of Taste No 5 Umami Paste, explains that in savoury flavours, "1+1=8." Umami, drawn from glutamates and ribonucleotides in various foods, multiplies when combined, creating a flavour profile far richer than the sum of its parts. This synergy explains why cooked beef, tomato, and cheese create an exquisite culinary experience and why ham and peas pair perfectly. It also reveals the undeniable charm of Smoky Bacon Pringles. Why Humans Crave Umami Humans evolved to crave sweetness for energy and avoid bitterness to sidestep toxins. Umami, signalling protein, is essential for life due to its amino acids. This raises two questions. First, why do we prefer umami in cooked or aged foods? Breslin suggests that cooking or preserving detoxifies proteins, noting, "The digestion formula involves not only obtaining nutrients but also avoiding illness. Lack of nutrition is not immediately fatal, but poisoning can be." Second, why do some low-protein fruits and vegetables contain high glutamate levels? For mushrooms, the reason remains unclear, but with tomatoes, it may mirror the role of sweetness in fruits. "Sugar encourages seed dispersal," Breslin explains. Perhaps sugar and glutamate combine in these foods to make them more appealing. Umami Around the World Umami is a universal taste, shaping dishes around the world: Italian: Parmesan, prosciutto, slow-cooked ragù Japanese: Dashi, miso, soy sauce, kombu Korean: Gochujang, kimchi, fermented sauces Southeast Asian: Fish sauce, shrimp paste, tamarind This variety shows that umami is not limited to any one cuisine but is a cornerstone of flavour everywhere. Also Read: How to balance the flavours in your cooking Plant-Based Umami Plant-based chefs have harnessed umami to give vegetarian and vegan dishes the same depth as meat-based meals. Mushrooms, fermented products, tomatoes, seaweed, and nuts help create satisfying textures and flavours. Balancing umami with sweet, salty, sour, and bitter notes produces meals that are both sustainable and delicious. How to Add Umami at Home Slow-cook stocks or sauces to unlock amino acids Use fermented products like miso, soy sauce, or pickles Combine umami-rich foods for synergy, such as tomato with cheese or mushrooms with soy sauce Age or roast vegetables to enhance natural glutamates Even simple home cooking benefits from these small tweaks, transforming ordinary meals into rich, savoury experiences. Fun Umami Facts Marmite is celebrated for its umami-rich taste, especially in Australia Fermentation increases umami intensity in foods like cheese, miso, and cured meats Human milk has naturally high levels of glutamate Umami signals protein, making it essential for human nutrition Why Umami Matters Today The discovery of umami has transformed culinary practices worldwide, prompting chefs to weave it into dishes for richer, more satisfying flavours. As this savoury taste gains popularity, it fuels culinary innovation across the globe. Chefs explore umami-rich ingredients-mushrooms, tomatoes, seaweed, and fermented products-to elevate their creations. This appreciation has inspired fusion dishes that merge traditional recipes with contemporary touches, delighting diners with bursts of unexpected flavour. Understanding umami has also reshaped plant-based cooking, as chefs mimic the depth and richness of meat dishes. By balancing umami with sweet, salty, sour, and bitter elements, they craft meals that are both tasty and sustainable. Umami's reach extends to home kitchens too, where cooks regularly turn to soy sauce, Parmesan cheese, and miso. Its widespread adoption enriches culinary experiences for all, deepening flavours and enhancing the joy of cooking and dining. Advertisement For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Facts Umami Food & Drinks Show full article
