Japan is renowned for the longevity and vitality of its people. While genetics certainly play a role, much of their health can be attributed to specific lifestyle habits. Here are five Japanese methods for longer living that can be readily adopted in India:
1. Ikigai: Finding Your Purpose
"Ikigai" (生き甲斐) translates to "a reason for being". It's more than just a hobby; it's a personal sense of purpose that makes life worth living. It's the intersection of what you love, what you're good at, what the world needs, and what you can be paid for. Having an ikigai is linked to better mental well-being and healthier behaviors. It provides motivation and a sense of accomplishment, contributing to a joyful and fulfilling life.
How to apply in India: Discover your passions and talents. Identify what brings you joy and aligns with your values. Write down a one-line purpose for the next 90 days, whether it's family care, teaching, gardening, or a craft. Dedicate at least 30 minutes daily to this purpose, and review your progress weekly to stay motivated and aligned with your routines.
2. Hara Hachi Bu: The 80% Full Rule
"Hara Hachi Bu" (腹八分目) is a Confucian-inspired teaching that means "eat until you are 80 percent full". This Okinawan practice helps prevent overeating, supports weight management, and improves digestion. It takes approximately 20 minutes for the stomach to signal fullness to the brain, so eating slowly and mindfully is key. By stopping before feeling completely full, you reduce excess calorie intake and promote metabolic health.
How to apply in India: Use smaller plates to control portion sizes. Serve dal or sabzi first to increase your intake of vegetables and pulses. Eat slowly, savoring each bite, and aim to make meals last at least 20 minutes. Be aware of your hunger cues, and consciously leave a couple of bites on your plate to train your satiety awareness.
3. Shinrin-Yoku: Forest Bathing
"Shinrin-Yoku" (森林浴) translates to "forest bathing". It involves spending time in a forest or natural environment, mindfully engaging your senses to connect with nature. This practice promotes relaxation, reduces stress, lowers blood pressure, and boosts the immune system. Trees release chemicals called phytoncides, which have antimicrobial effects and can improve immune function. Forest bathing is about being aware of the beauty of nature.
How to apply in India: Find a nearby park, garden, or natural setting. Leave your phone behind to minimize distractions. Walk slowly, paying attention to the sights, sounds, smells, and textures around you. Take deep breaths and focus on being present in the moment. Even a short 10-20 minute session can be beneficial.
4. Moai: Building Social Circles
A "moai" is a close-knit group of individuals who meet regularly for mutual support and companionship. These social circles are common in Okinawa and are associated with lower stress, healthier habits, and increased longevity. Strong social bonds provide emotional support, reduce feelings of isolation, and encourage healthy behaviors.
How to apply in India: Form a "health moai" with 4-6 neighbors or colleagues. Meet once a week for a walk, share a tiffin, or pursue a hobby together. Set a shared step goal and check in with each other daily on WhatsApp or another messaging platform to provide encouragement and accountability.
5. Radio Taiso: Daily Gentle Exercise
"Radio Taiso" (ラジオ体操) is a short, simple exercise routine broadcast on the radio every morning in Japan. This calisthenics program involves gentle movements, stretching, and light calisthenics that are accessible to people of all ages and fitness levels. It improves joint mobility, posture, flexibility, and circulation. Radio Taiso promotes social happiness.
How to apply in India: Find Radio Taiso routines on YouTube. Incorporate the 3-minute routine into your morning routine. Perform the exercises standing or seated, depending on your ability. Encourage family members or colleagues to join you to create a sense of community.
