3 min readNew DelhiOct 8, 2024 11:28 PM IST
First published on: Oct 8, 2024 at 03:26 PM IST
Japan is known for its longest and healthiest living population. As such, health coach Shivangi Desai tried to decode the reasons during her visit to the country. According to Desai, no Japanese eats while walking or travelling on a train. They are mindful about their eating time, space, and patterns.
*They don’t drink cold drinks with food. They prefer hot drinks like soups or tea, which support digestion.
*Portion size is limited. There is no overeating.
*Probiotics — like miso and natto –are a mandatory part of breakfast, lunch, and dinner for improving gut health.
Taking these observations as our guide, we decided to find out if such habits can truly make a difference.
Incorporating various nutrient-rich foods like lean proteins, whole grains, healthy fats, and plenty of vegetables in your meals can help your health. “Aim to create balanced meals that include a combination of fibre, carbohydrates, proteins, and healthy fats,” said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare and co-founder, Rang De Neela initiative.
Being mindful of portion sizes helps avoid overeating. “Use measuring cups or a food scale to portion your meals accurately,” suggested Dr Kovil.
Learn these techniques (Source: Getty Images/Thinkstock)
Concurring that it is best to avoid cold, sugary drinks with meals as these may hamper the digestive process, and also lead to digestive issues, he said: “Don’t forget the additional calories from the sugary drink.”
Additionally, pay attention to food labels and choose products low in added sugars, saturated fats, and sodium, noted Dr Kovil. “Just like the Japanese, take your time to savour each bite, paying attention to the flavours and textures of your food. Eating slowly can help you recognise when you are full and prevent overeating and digestive issues,” said Dr Kovil.
Apart from diet, it is also essential to engage in regular physical activity, which has numerous benefits for the body. “Exercise helps to improve insulin sensitivity, which means your body can utilise insulin more effectively. It also aids in weight management, reduces the risk of heart disease, and boosts overall well-being,” said Dr Kovil.
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.
How do the Japanese eat mindfully? (Source: Freepik) 
Learn these techniques (Source: Getty Images/Thinkstock)
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