Hara Hachi Bu: Japan's secret to healthy eating
Hara Hachi Bu is a Japanese phrase that loosely translates to: 'eat until you are 80 per cent full.'
Credit: Freepik
It is a traditional ritual that focuses on mindful eating - portion size, reducing over eating, weight control etc.
Credit: Pexels
The idea here is to pay attention to food and how you eat it. It requires one to slow down and help body realise when it is full.
Eating till you are 80 per cent full gives your body the time to catch up and realise how satiated it really is.
Credit: Unsplash
This helps to reduce excessive calorie intake, risk of over eating, and may help in weight management as well.
To practice Hara Hachi Bu, one needs to eat smaller portion size, chew slowly and properly. It also calls for steering clear of distractions like phone.
This further helps in better digestion, enhances metabolic rate and healthy ageing as well. In today's fast paced world, making little lifestyle changes can help go a long way.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
4 hours ago
- Time of India
How Japanese walking can help with back pain and joint health
Many people suffer from chronic back and joint pain, which can make daily activities difficult. In fact , over a quarter of American adults report chronic lower-back or sciatic pain. Experts note that regular walking can reduce this pain, but a new variation called Japanese walking may provide extra benefits. Japanese walking is a structured interval-walking routine that alternates three minutes of brisk walking with three minutes of a slower pace, repeated for about 30 minutes. This low-impact exercise promotes an upright posture and core engagement, strengthening the muscles that support the spine and reducing strain on the back. What is Japanese Walking? Japanese walking (also called interval walking training) originated in Japan as a way to improve fitness without high stress on the body. In practice, you walk fast enough to raise your heart rate for three minutes, then slow down for three minutes to recover. Completing five of these six-minute cycles in a 30-minute session meets the standard guideline of 150 minutes of moderate activity per week. Importantly, this method emphasizes good posture: practitioners keep a tall spine, relaxed shoulders, and engage their abdominal muscles as they move. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Albu Sabah: Unsold Furniture Liquidation 2024 (Prices May Surprise You) Unsold Furniture | Search Ads Learn More Undo Spine and back benefits Japanese walking helps the spine by promoting alignment and core strength. Walking with an upright posture and a braced core keeps the back straight and reduces slouching. Dr. Arthur L. Jenkins III, board-certified neurosurgeon and founder of Jenkins NeuroSpine in New York City, confirmed in an interview with Fox News Digital, "I always encourage my patients to walk, and to engage their core (squeeze their abs and back) while walking to exercise more than just their legs, and straighten their backs.' By engaging abdominal and back muscles at each step, the exercise stabilizes the spine. This tall, aligned stance can help correct slouching and reduce back or neck strain. In other words, Japanese walking effectively turns a regular stroll into a gentle postural workout. Walking exercise in general has been linked to less back pain. A study published in JAMA Network found that people who walked over 100 minutes per day had about a 23% lower risk of chronic lower-back pain than those walking less. Japanese walking builds in this volume of walking in a safe way: doing a 30-minute session five times a week would meet that protective activity level. Because the pace alternates, participants get aerobic benefit and muscle engagement without overstraining the spine. Joint health benefits Unlike jogging or high-intensity training, Japanese walking is very gentle on the joints. Dr. Viola told Vogue that this style 'has the same benefits as more intense forms of exercise… just with less stress on your joints'. By spending most of the time at a moderate pace, it raises the heart rate without pounding the knees or hips. The slow recovery intervals give joints a chance to adjust before resuming the brisk pace. In fact, a study of people with knee osteoarthritis showed that walking in intervals did not increase knee pain, whereas a long continuous walk did. This suggests that interval walking like the Japanese method can improve fitness without aggravating joint pain. Japanese walking also strengthens the muscles around the joints, further protecting them. The alternating intensity works the thigh, hip, and core muscles more than a flat walk. Stronger muscles help stabilize joints during movement, easing the load on knees and hips. Because Japanese walking is low-impact but still effective, it is often recommended for middle-aged or older adults, or anyone wanting to protect their joints.
Time of India
7 hours ago
- Time of India
Skipping breakfast, failing exams: Shocking link no one talks about
Here's what Japan got right about school lunch and why India must follow (Image: Pexels) In a typical Indian classroom, children learn how to calculate compound interest, dissect frogs, recite Shakespeare and yet, many will graduate without ever learning how to fuel their own bodies. They will leave school knowing the capital of Venezuela but not the consequences of skipping breakfast. We have managed to make food, the very thing that sustains life, an afterthought in education. This blind spot is not just ironic. It is dangerous. A crisis that begins on the plate Nutrition is not just about food, it is about futures. In an interview with TOI, Dr Saiyam Sahni, Director at The Beacon School in Gurugram, shared, "Poor nutrition in childhood is linked not only to stunted growth and weakened immunity, but to diminished cognitive ability, mood disorders, chronic disease and even academic underperformance. In India, we are witnessing both ends of the malnutrition spectrum: children who are undernourished and children who are overfed but undernourished — living on a diet of ultra-processed, high-calorie, nutrient-empty foods. " They know Algebra but not how to eat: The crisis in Indian classrooms (Image: Pexels) In this context, banning junk food from school canteens or hosting the occasional 'Fruit Day' is like putting a band-aid on a bullet wound. According to Dr Saiyam Sahni, the real solution lies in equipping children with the tools to understand why food matters—not just biologically, but culturally, psychologically and ethically. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like SRM Online MBA | India's top ranked institute SRM Online Learn More Undo From curriculum gaps to cognitive gaps Most school curricula treat nutrition as a footnote in science textbooks — wedged between digestion and photosynthesis, never to be revisited. There's no critical thinking around food, no space to ask: Why do I crave chips when I'm sad? What does iron really do for my body? Why do certain communities eat what they eat—and why does it matter? This absence is not just an academic gap. It is a cognitive one. The ability to make conscious, informed food choices is a foundational life skill and we are not teaching it. Making nutrition a core subject Imagine a world where children learn how to read nutrition labels the way they learn to read poetry—closely, thoughtfully, critically. Where understanding gut health is as normalised as learning algebra. Where students explore food through the lens of science, culture, sustainability and social justice. From timetables to tiffins: Here's why schools must teach food literacy (Image: Pexels) Dr Saiyam Sahni opined that a core subject in nutrition could teach students how: Macronutrients and micronutrients influence learning, sleep and emotions. Cultural food systems are tied to identity, history and climate. Cooking isn't a gendered chore, but an act of agency. Mindful eating can help prevent disordered eating patterns in adolescence. He asserted that such an approach would not moralise food — it would deconstruct it, humanise it and return its complexity to the classroom because a packet of instant noodles is not just dinner — it is convenience, marketing, socioeconomic context and sometimes, necessity. The role of schools (and why it is not just about the cafeteria) Schools are not just venues for learning—they are ecosystems of habit formation. Children spend six to eight hours a day in school, eat at least one meal there and internalise patterns of behaviour from their peers and role models. If we only focus on academic literacy and neglect food literacy, we are failing them. Rethink school: Teach nutrition like we teach Math (Image: Pexels) Dr Saiyam Sahni suggested, "A progressive school should make nutrition a cross-disciplinary concern—not a subject siloed to health class. Math can be taught through reading recipes. History through traditional diets. Environmental studies through food waste. Psychology through emotional eating. The possibilities are endless—if we allow them to be." A new policy imperative Countries like Japan have long treated nutrition education as a national priority, with measurable outcomes in student health, behaviour and academic engagement. Dr Saiyam Sahni recommended, "India, too, must rise to meet this moment. The National Education Policy (NEP) 2020 speaks of 'holistic and multidisciplinary education.' Let's ensure food isn't left out of that equation. We need central and state boards to recognize nutrition education not as a soft subject, but a scientific and social necessity. We need teacher training programs that address food literacy. We need school leaders to rethink timetables and policymakers to fund curriculum innovation that integrates nutrition across grades and disciplines." Food is power. Let us teach children to use it What we eat shapes how we think, feel, grow and connect. It shapes the kind of adults our children will become — resilient or reactive, self-aware or susceptible, nourished or numb and yet, we are sending them into the world with hardly any education on how to use this everyday power wisely. It is time to stop treating nutrition as a one-day workshop or a PTA talking point. It is time to teach it—systematically, scientifically and sensitively because food is not an extracurricular activity. It is life's most consistent teacher and it belongs at the heart of every classroom.
Hindustan Times
8 hours ago
- Hindustan Times
Can breastfeeding lead to infections? Gynaecologist shares symptoms, prevention tips for new moms
Mastitis is an inflammatory condition of the breast that can sometimes lead to infection. It can develop during breastfeeding, when the milk is not produced enough or drained properly. In an interview with HT Lifestyle, Dr Sharmila Solanki, consultant, gynaecology and obstetrics, Manipal Hospital, Gurugram, said, 'Mastitis can cause a blocked milk duct, swelling, and pain, and in some cases, lead to infection or even an abscess if left untreated.' Also read | Does breastfeeding delay periods? Doctor explains the truth about fertility during lactation Mastitis is an inflammatory condition of the breast.(Pexels) Mastitis: Early warning signs to know 'Look out for a hard, swollen, red patch on the breast, fever above 38.5 degrees Celsius, chills, or flu-like symptoms. Mastitis can start as an inflammation without an infection, but if it isn't treated, it can turn into infectious mastitis and even an abscess,' the gynaecologist explained. Tips to prevent mastitis in new mothers: Mastitis can be prevented. Dr Sharmila Solanki shared five prevention tips for new mothers to follow: 1. Keep milk flowing and don't stop feeding The main cause of mastitis is milk stasis, which happens when milk isn't flowing freely. The best way to prevent it is to keep milk moving. Feed your baby often, starting on the side that feels uncomfortable or firm. If the breast still feels full afterwards, use hand massage or a breast pump. Gently massaging the firm or sore spot toward the nipple while feeding can also help clear any blockages. If you develop mastitis, it's safe to continue breastfeeding from the affected breast; there's no risk to the baby. Sometimes, babies may refuse the inflamed breast due to a change in taste, which can become saltier or reduced milk flow. In that situation, keep your breasts drained by pumping or hand-pressing milk, as stopping abruptly could result in a painful abscess. 2. Maintain proper hygiene Staphylococcus aureus is one of the bacteria that can cause mastitis. Keep yourself clean, wash your hands before feeding or pumping, and follow the manufacturer's recommendations to properly clean each component of your breast pump. Maintaining good cleanliness lowers the likelihood that bacteria will infiltrate breast tissue. Milk stasis can lead to mastitis.(Freepik) 3. Try a lymphatic massage A light lymphatic massage can help move fluids to the lymph nodes under the arms. Gently stroke the area from the areola to the armpit. This can help reduce swelling and speed up healing if inflammation starts. Also read | Does breastfeeding help mothers lose postpartum weight or is it a common myth? Lactation specialist reveals 4. Use warm and cold compressors To promote milk flow, use a warm compress or have a warm shower prior to nursing or pumping. Use a cold compress to reduce pain and swelling after feeding. 5. Rest, hydrate, and eat well Your body needs strength to fight inflammation and heal. To help your body heal and keep making milk, you should rest as much as you can, drink lots of water, and eat a balanced diet that includes a lot of fruits, vegetables, and proteins. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
