Manga. Anime. Shohei Ohtani. Super Mario.
The truth is that Japan has been a leading figure in introducing pop culture trends to the world for ages. From some of the best video games to public toilets with buttons and functions galore, Japan is known to be “living in the future.”
Yet, an often overlooked aspect of Japan is its innovative and sometimes peculiar health trends. Korea has its skincare. The U.S has its bold eyebrows and nail art. Japan has its healthy lifetyle ingrained in daily living based on centuries of tradition.
Otherwise known as one of the healthiest countries in the world with high life expectancy, Japan’s health is worth looking into.
According to recent studies, “Gen Zers are spending more time and money on preventative health rather than episodic reasons. Over half of Gen Zers are using wearables to monitor their health.” Whether it’s choosing to go vegan or trying to better wellness through yoga or marathon training, Gen-Z is passionate about their overall health.
Let’s delve into what aspects of Japanese healthcare Gen-Z needs to stop sleeping on.
1. Matcha
Before it was a trendy drink that girls all over America would flash on their Instagram and vlogs, green matcha had roots that led all the way to Japan. Japanese people started drinking matcha in the 12th century after Zen monk Elsai brought matcha tea seeds back from China.
However, it wasn’t until the 10th and 13th centuries that matcha became solidified as a major drink in Japan, made even more popular through traditional tea-drinking ceremonies.
Today, matcha incorporates itself into traditional tea, ice cream, bread, chocolate, and so much more.
It’s a healthy antioxidant that helps reduce stress and anxiety, promotes weight loss, and may reduce the spread of cancer cells. So, the next time you’re in search of your new drink fixation, consider swapping out your morning coffee or boba with this famous green drink!
2. The Japanese Breakfast
You’ve heard it before: breakfast is the most important meal of the day! Even more important is the Japanese breakfast to the contribution of health in Japan. A study found that those who adhered to traditional Japanese dietary guidelines had a reduced risk of dying early from heart disease or stroke.
The Japanese diet usually consists of food that is low in calories while providing a good mix of carbohydrates.
Now, let’s get into the nitty-gritty. A traditional Japanese breakfast usually includes steamed rice, miso soup, pickled vegetables, grilled fish, natto (fermented soybean), and tamagoyaki eggs. Compare that to a classic American breakfast of syrup pancakes, processed cereal, and greasy bacon, it’s no wonder why Japan has the lowest rate of age-related diseases.
The Japanese breakfast has variety and nutrients every Gen-Zer should start incorporating into their daily mornings asap. You may just experience feeling more active and energized throughout the day rather than your usual midday crash.
3. KonMari
Coined from famous Japanese organizing consultant Marie Kondo, the term “KonMari” is the simple act of decluttering. Yet, decluttering using the Kon Mari method is more than just your average spring cleaning.
Using KonMari, participants are encouraged to declutter and get rid of anything they own that no longer “have a purpose (or no longer “spark joy”) and keep things that are purposeful and meaningful.” The KonMari method requires adopting a whole different mindset in which decluttering is done consistently rather than as a major cleaning event. It should also be seen as a special event rather than a chore.
In this, there is the belief that “decluttering your entire space in one fell swoop means you’ll be less likely to revert to your old, cluttered ways.”
Living in a world of materialism and consumption, KonMari may be the very thing you need to declutter your room and your mind.
4. Hara Hachi Bu
You know that feeling at a buffet where you just grab everything that looks good, stuff your face, and come out feeling as full and yucky as you ever had? For those in Okinawa, Japan, this isn’t the case.
The word “Hara Hachi Bu” translates to “eat until you’re 80% full”, and is driven from Confusian-inspired beliefs to control eating habits.
“This cultural practice of calorie restriction and mindful eating is part of the reason that Okinawa has a higher percentage of centenarians than anywhere else in the world…The average daily intake of an Okinawan is only about 1,900 calories.”
For those wanting to practice Hara Hachi Bu, there is an emphasis on eating slower, focusing on food rather than eating with distractions, using small vessels, and “minus one bite,” where you vow to leave just one bite of food left on your plate.
This trend is alive and well and can help Gen-Zers take mindfulness in eating to new heights, just like the famously old Okinawa residents!
5. Ikigai
No, Ikigai isn’t something you eat or something you wear, but something you do! In fact, it’s your favorite thing you’re passionate about. An ikigai “refers to that which brings value and joy to life: from people, such as one’s children or friends, to activities including work and hobbies.”
Deep in the Okinawa prefecture, otherwise known as the “village of longevity”, elders are known for being healthy and active because they all have an ikigai, or something worth living for.
“In a UNICEF survey conducted in 21 countries in 2021, about 36% of young people (aged 15-24) responded that they often felt nervous, worried, or anxious, and 19% also said that they often felt depressed or had little interest in doing things,” an article by the National Library of Medicine said. Rather than let life happen to them, Gen-Z should pursue purposeful activities, hobbies, and interests that get them excited about life.
Whether it’s volunteering at an animal shelter every week, knitting, or writing a novel, obtaining an ikigai is a joy of life that makes it all worthwhile.
6. Shinin-yoku
Shinin-yoku isn’t the name of the latest anime character, even though it sounds like it. No, Shinin-yoku is the act of becoming one with nature or “forest bathing”.
This act involves spending lots of time in a forest and nature and taking in the forest through all of the five senses. This practice, which has been a key part of Japanese health since the 1980s, has been linked to “reducing stress hormones, improving feelings of happiness, lowering heart rate and blood pressure, boosting the immune system, and accelerating recovery from illness.” According to the Harvard School of Public Health, “[Time spent outdoors] provides a combination of stimulation of different senses and a break from typical overstimulation from urban environments.” With Gen-Z averaging 6 hours on their phone each day, we could all use a little more nature. So the next time you have the choice to spend your Friday in the big city in a bar or go hiking, pick the latter and try breathing deeply while observing what’s around you.
7. Wabi-Sabi
As one once said, “It takes a wabi heart to recognize a sabi beauty,”. The art of “wabi-sabi” is embracing a life of authenticity and imperfectionism. Now more than ever, Gen-Zers live in an age where looking like you have it all together is emphasized in social media profiles, how many followers you have, and what kind of car you drive. Perfectionism has been linked to anxiety, ODC, and depression. But what if we just threw all of these familiar thoughts and expectations out of the window?
“Wabi-sabi is a concept that motions us to constantly search for the beauty in imperfection and accept the more natural cycle of life,” an article by Omar Itani said.
In this, there are two parts. Wabi is the concept of recognizing beauty in humble simplicity. Sabi is the concept that there is hidden beauty beneath anything, even things we initially perceive as broken.
Wabi-Sabu ultimately communicates this message: “Accept what is, stay in the present moment, and appreciate the simple, transient stages of life.”
Gen-Zers should give the ancient philosophy of Wabi-Sabi a chance, being open to embracing life along all of its imperfections.
8. Onsen Culture
In Japan, visiting an onsen, or public hot spring bathhouse, is a popular tradition that is demonstrated in the 27,00 onsens in Japan today. A practice with thousands of years under its belt, visiting a public bathhouse can be daunting and unfamiliar for other Gen-Zers around the world. However, considering the benefits, it may just be the missing piece to your healthcare routine.
Traditionally, onsens are public bathhouses with shared rooms with a variety of hot springs styles. Incorporating cold springs, saunas, and baths with piping hot water, bathing in onsens has been linked to pain relief, improved circulation, skin health, and improved hypertension. Not to mention, onsen culture helps provide a sense of belonging for those who visit, as it involves sharing close space with strangers. While onsens originate in Japan, you can find similar bathhouses around the world that you can visit!
The onsen culture in Japan may be unfamiliar and elaborate, but its health benefits and the chance to relax in community makes it worth it!
9. Zazen Meditation
Meditations vary in all shapes and sizes, but nothing beats good ol’ zazen meditation, otherwise known as sitting meditation. A meditation with Buddhist roots, it’s now a part of everyday living in Japan. “The aim of Zazen is to let go of all judgment and goals. The meditator is aware of all sensations and thoughts that arise and pass by.” As you sit in an upright and attentive position, focus on being in the present moment, feeling your body and feelings change, and being intentional to quiet and steady the mind.
At the end of it all, the overall goal is not to push yourself in any specific way of thinking or rigid structure. Consider yourself merely an observer, taking in everything around you through the senses.
With benefits like improved sleep, increased gray matter in the brain, and reduced stress and anxiety, consider the Zazen way!
10. Fermented Foods
Last but certainly not least, it is the underdog and backbone of Japanese cuisine. Enter: fermented foods! Fermented foods are a staple in Japanese cuisine and culture and contribute to the longevity of life and health in Japan. Some common options include natto (fermented soybean), umeboshi (dried plums), katsuobushi (dried fish flakes), and even soy sauce! Fermented foods such as these can point to better gut health, enhanced immunity, reduced risk of cancer, weight loss, and improved digestion.
Start incorporating fermented foods into your everyday diet slowly and before you know it, you’ll be reaping the rewards that come with healthy living. Don’t knock it till you try it!
With traditions and roots that date back thousands of years, Japan’s health trends are still relevant and thriving today. If Gen-Z wants to truly live up to the trends and take a deep dive into a less explored option, these Japanese health trends offer exciting new avenues that could truly lead to better health long term. Put away those devices, overeating, and anxious thoughts and trade them for new habits that’ll last a lifetime.
