Latest news with #HaraHachiBu
Time of India
a day ago
- Health
- Time of India
10 Japanese habits Indians can embrace today for a healthier and happier lifestyle tomorrow
As the modern lifestyle accelerates, people have started forgetting their traditional way of living and most importantly, the quality of life. Because of this the current lifestyle has started diminishing, and the data shows the rise of various diseases surrounding us. Tired of too many ads? go ad free now Look around, see the change and inherit the habits that may look beyond borders for wellness inspiration and some transformative changes in you and your wellbeing. A country which ranks among the healthiest nations has one of the highest life expectancies globally. And that is - Japan. Their everyday habits are way too simple, sustainable and deeply rooted in the cultural wisdom and several of which can be adopted to the Indian lifestyle. According to the ET reports, for a more balanced, mindful, and healthier life, one can choose these ten Japanese habits to have a better and happier life. Japanese habits for healthier lifestyle Smaller portions, greater benefits 'Mindful meals lead to mindful bodies': Japanese meals are typically served in modest portions, focusing on balance and nutrition. A typical plate includes a small serving of rice, seasonal vegetables, lean proteins like fish, and fermented foods such as miso or pickles. This method not only prevents overeating but also promotes better digestion and metabolic health. Indians can replicate this by downsizing serving bowls and focusing on variety rather than quantity, with a renewed emphasis on wholesome ingredients. The '80% full' rule: Hara Hachi Bu A cultural approach to portion control: Originating from Okinawa, the philosophy of Hara Hachi Bu encourages individuals to eat only until they are 80% full. This simple principle reduces the chances of overindulgence and supports better long-term health by preventing obesity and related diseases. Tired of too many ads? go ad free now In India, where meals are often hearty and second helpings common, this practice offers a mindful counterbalance. By slowing down during meals and tuning into your body's signals, you can foster healthier eating habits. Movement as a natural part of daily life Exercise without a gym membership: In Japan, walking, cycling, and even daily chores like gardening are seamlessly woven into everyday routines. This approach keeps people physically active without needing structured workout plans. India, too, has rich traditions of physical activity—be it yoga, classical dance, or simple household work. Reintroducing these into daily life, rather than relying solely on gym routines, can help maintain physical fitness organically. Living with Ikigai: A Sense of Purpose Emotional wellness through meaningful living: The Japanese concept of Ikigai, a reason for being, encourages individuals to find joy and meaning in their lives through work, hobbies, relationships, or community. Having a sense of purpose is directly linked to reduced stress, better mental health, and increased longevity. For Indians, reconnecting with personal passions, family values, or spiritual practices can offer similar emotional fulfillment and life satisfaction. Rituals and nature for inner calm Ancient practices that soothe the mind: From tea ceremonies to shinrin-yoku (forest bathing), the Japanese have long embraced rituals and nature as tools for stress relief and emotional balance. These slow, intentional practices encourage presence and peace. India's own traditions—meditation, chanting, temple rituals, or time spent in natural surroundings—offer similar benefits. Practicing these regularly can significantly lower stress and improve overall wellbeing. Rediscovering traditional foods Healthy eating starts at home: In Japan, home-cooked meals using fresh, seasonal ingredients are a staple. Indians can similarly benefit by replacing processed snacks with traditional, nutrient-dense options such as sprouted lentils, roasted chana, or homemade chutneys and pickles. Reclaiming age-old food wisdom not only supports health but also strengthens cultural ties with heritage cooking methods. Slow, intentional eating Prevent lifestyle diseases one bite at a time: Japanese people are known for eating slowly, appreciating flavors, and rarely going back for seconds. This mindful eating habit helps regulate appetite and prevent overeating, contributing to lower rates of lifestyle-related illnesses like diabetes and heart disease. Indians can adopt this by creating distraction-free meal environments, chewing food thoroughly, and savoring every bite—turning each meal into a nourishing experience. Fusing Indian and Japanese Wisdom Two rich cultures, one holistic lifestyle: By blending India's spiritual depth and culinary richness with Japan's health-conscious lifestyle and simplicity, a powerful synergy can be created. Embracing practices from both cultures can pave the way for a longer, healthier, and more joyful life. From adjusting portion sizes to discovering your personal ikigai, the smallest changes can make a lasting difference. Forest bathing (shinrin-yoku) Our nature holds immersive restorative powers which can harness you and your healthy lifestyle. This Japanese practice of shinrin-yoku, or forest bathing where spending time in greenery, immersing yourself in the sights of sounds and scents of the forest has proven with more healthy benefits. This ultimately reduces stress, boosts one's immune system and revitalises your body. Prioritising sleep with 'inemuri' In the modern society known for hardwork, Japanese value sleep a lot, despite their busy schedules they embrace and follow the concept of inemuri or "being present while asleep." This power nap mentality allows individuals to take short naps in public spaces without stigma. This practice rejuvenates the mind and body, boosting alertness and productivity.
Vogue Arabia
3 days ago
- Health
- Vogue Arabia
Longevity: 14 Japanese Secrets for a Longer and Healthier Life
Longevity is at the heart of well-being issues. A whole industry gravitates around our aspiration to live longer, with the help of supplements, anti-aging treatments, reverse aging programs and bio-hacking—yet simple daily habits are all it takes to optimise longevity. Inspiration comes from Japan, where well-being is central to life. 14 Japanese habits for a better, longer life Japanese beauty is a goldmine of good ideas: face massages, matcha, rice water for your hair and so many other rituals that have been exported all over the world. But the Japanese are also masters of well-being, their daily lives enriched by zen practices to feel good for both the body and mind. The Instagram account @lescopainszen_ has listed 14 Japanese habits for a better and longer life. Move gently. Align yourself with the rhythm of the sun. Practice any art for pleasure and for pleasure only. Here's a list of tips that, if followed over time, will help you live longer. 1. Hara Hachi Bu Eat up to 80% satiety. Not "fill up", but "suffice". A lighter stomach = a more peaceful body. 2. Asa ichi Rise in the light of day and align your rhythm with the rising sun—for a livelier body and a more stable mood. 3. Drink green tea (sencha) Several times a day, to soothe the heart, regulate digestion and gently/slowly age. 4. Asagohan (traditional Japanese breakfast) Rice, vegetables, fish: a light, nutritious, savoury meal for stable energy levels all day long. 5. Neru futon Sleep on a futon in a cool, dark, well-ventilated room. Results: body alignment, deeper sleep and lighter awakening. 6. Tabi sökusu Wearing split-toe socks stimulates circulation, enhances stability and prevents tension in the feet and back. 7. Karada o ugokasu Move your body every day, not to perform, but to circulate. Sweeping, walking, gardening, dancing... 8. Geijutsu o suru To practice art without purpose. Create just for pleasure. Not to succeed, but to breathe. 9. Ofuro (warm evening bath) A hot bath in the evening calms the nervous system, releases tension and improves sleep. 10. Zazen (passive meditation) Not necessarily like in the West: just sit without doing anything, looking at the void, letting the mind settle. 11. Miso o taberu (eating miso every day) A fermented, alkalising or probiotic-rich diet supports the intestines and immune system. 12. Niwa zukuri Taking care of a garden or plants is a daily gesture of attention, an active meditation connected to natural cycles. 13. Kansha Gratitude as a daily muscle for inner balance: say thank you to your bowl of rice, to the rain, to your body. 14. Ikigai Find what gives you a reason to get up in the morning, even if it's a detail. What makes sense makes you live longer. Article originally published on Vogue France
Daily Mirror
26-04-2025
- Health
- Daily Mirror
Oncologist claims one '30% dinner table rule' may help you live a longer life
Silvio Garattini, 96, is the founder and director of Italy's Mario Negri Institute for Pharmacological Research, an institute dedicated to biomedical research Abiding by a lesser-known '30% rule' could help extend your lifespan, a prominent expert has claimed. Silvio Garattini, 96, is the founder and director of Italy's Mario Negri Institute for Pharmacological Research, a non-profit dedicated to biomedical research. While the average life expectancy in the UK is around 80 years, Professor Garattini believes that following specific guidelines may indeed boost one's life expectancy. You may be unsurprised to hear this involves eating healthily wherever possible, but how we consume food may matter more than you think. "As our elders used to say, you should leave the table a little hungry," Professor Garattini said, according to Men's Health. "Research has shown that if you eat 30% less, you live 20% longer. Eating little is a factor for longevity." Professor Garattini certainly isn't alone in his views on food restriction. Various studies have drawn attention to its potential benefits, including pioneering Cell Metabolism research from 2018. The first phase of the study, dubbed CALERIE, was the first 'randomised controlled trial to test the metabolic effects of calorie restriction in non-obese humans'. It was followed by a second phase in which 53 healthy men and women cut calories by 15% over two years, before undergoing further tests for metabolism and oxidative stress. Interestingly, results indicated that cutting caloric intake by 15% for two years slowed ageing and metabolism while protecting against age-related disease. Calorie restriction was also reported to cut 'systemic oxidative stress', a factor tied to Alzheimer's disease, cancer, Parkinson's, diabetes and other health issues. At the time, its lead author, Associate Professor Leanne Redman of Pennington Biomedical Research, said: "Restricting calories can slow your basal metabolism, and if by-products of metabolism accelerate ageing processes, calorie restriction sustained over several years may help to decrease risk for chronic disease and prolong life. "The CALERIE trial rejuvenates support for two of the longest-standing theories of human ageing: the slow metabolism 'rate of living' theory and the oxidative damage theory." Similar beliefs are echoed by residents of the 'Blue Zone', Okinawa, Japan, where residents are known to live exceptionally long lives. Dubbed the '80% trick' or 'Hara Hachi Bu', this generally involves eating only until 80% full. In a past conversation with the Mirror, Dr Deborah Lee, a GP at Dr Fox Pharmacy, explained: "Imagine what 80% of your meal would look like, and aim to leave 20% behind. "Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. With fewer metabolic processes under way, less oxidation is taking place. Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia." However, it is important to note that research is certainly ongoing on the subject of calorie restriction. Besides this, Professor Garattini emphasised that what you eat matters too, with a Mediterranean diet preferred. These views come amidst a wave of research lauding the benefits of European staples, including garlic, saffron, olives, rosemary, and grapes. Meanwhile, the so-called 'Western diet', characterised by high-sugar and high-fat products, has faced increasing criticism. "In general, one should follow the Mediterranean diet, which promotes the consumption of fruits, vegetables, fish, and complex carbohydrates while limiting meat and fat intake," Professor Garattini added.
CairoScene
22-03-2025
- Entertainment
- CairoScene
District 5's Newest Japanese Eatery is All About ‘Flavour over Excess'
Having just opened its doors, Hara Hachi Bu doesn't want you to eat till you're full, here's why. In Japan's Okinawa, 'Hara Hachi Bu' is not merely a phrase but a rule. Eat until you're 80% full, no more. It's about restraint, balance, knowing when to stop. In District 5, it's now the name of Cairo's newest Japanese restaurant. Founded by Tamer Leithy—the force behind Mori Sushi, Tamara, Mince, Ted's, and The Grocer— alongside Egyptian actor Asser Yassin and other partners, 'Hara Hachi Bu' is a deliberate departure from Cairo's usual sushi free-for-alls. No overloaded platters, no endless rolls drowned in sauce. Just a measured approach to Japanese food, where quality isn't lost in excess. 'It's essentially a concept that guides you to eat lightly—it's all about fostering a holistic lifestyle,' Leithy tells SceneEats. The idea extends beyond portion sizes. Seafood is flown in twice a week, never frozen, only chilled. The menu is stripped down to the essentials: premium sushi, carefully built ramen, dishes that speak for themselves. 'We're not just serving sushi platters and huge sushi offers; it's a slower experience,' Leithy says. Still in its soft-opening phase, Hara Hachi Bu is easing into its full form. The menu will grow, but the ethos is set: precision over indulgence, balance over abundance.
