How Japanese people stay healthy — explained by a local.

Hello, it’s Saki. I’m Japanese, born and raised, and I’ve lived in Japan my whole life.
If you’re curious about different cultures or want to discover simple lifestyle habits from Japan, you’re in the right place.

Today, I’m sharing 5 easy Japanese habits that can help you feel healthier — physically and mentally.
And by the way… my great-grandma is still strong at 100 years old, so maybe we’re doing something right.

Let’s dive in.

1. Eat Fermented Foods (Miso, Natto, Tofu)

Japan has a long tradition of eating fermented soy foods, and many people believe they help maintain a healthy stomach — which is deeply connected to your overall health.

Here’s what science says:

• Around 70% of your immune system is located in your gut.
• Japan is one of the countries that consumes the most fermented soy foods.
• Probiotics in fermented foods improve digestion and may even reduce stress.
• Regular natto eaters show lower cardiovascular risk in several studies.
• Miso soup consumption is linked to reduced cancer risk.

Growing up, my family ate miso soup almost every day. A typical Japanese breakfast — miso soup, natto, and rice — is simple but incredibly nourishing.

2. Say Itadakimasu and Gochisousama

Mindful eating, the Japanese way.

Before eating, we say itadakimasu, meaning “I humbly receive.”
After eating, we say gochisousama, which means “thank you for the meal.”

These phrases remind us to:

• appreciate the ingredients
• respect the people who cooked
• acknowledge farmers, fishers, delivery workers

Even in nursery school, we were taught to say it. The teacher would say:

“tewoawasemashou (手を合わせましょう)” = Put your hands together

“Itadakimasu (いただきます)”

This tiny habit makes meals feel precious — and makes us feel grateful every day.

3. Zen & Mindfulness: Focus on the Present

Zen has influenced many parts of Japanese culture. One main idea is:

Let go of unnecessary things so you can focus on what truly matters.

In modern life, we’re surrounded by:

• too much information
• too many choices
• constant comparisons

It’s easy to look for what we don’t have.
But Zen teaches us to return to the present, notice what’s already around us, and appreciate it.

This simple shift in consciousness has made my daily life calmer and happier.

4. Drink Matcha (Like My 100-Year-Old Grandma)

My great-grandma is over 100 years old, and every time I see her, she makes me a cup of matcha with a small piece of wagashi like youkan. And we enjoy them together.

Large Japanese studies show that people who drink green tea regularly tend to have:

• lower mortality
• better heart health
• better cognitive function

Matcha isn’t magic, but as part of a calm and balanced lifestyle, it might help you age more gracefully.

5. Water or Unsweetened Tea Instead of Sugary Drinks

Most people in Japan don’t drink sodas daily.
At convenience stores, the most common choice is unsweetened tea — green tea, barley tea, hojicha, and more.

By naturally avoiding sugary drinks, we reduce unnecessary calories and keep our bodies hydrated in a cleaner way.

It’s a small habit, but a powerful one.

Final Thoughts

These habits are simple — nothing extreme, nothing trendy.
But maybe that’s why they work. They’re sustainable, affordable, and calming.

If you’d like to learn more about Japanese lifestyle and culture, I’d be happy to share more.

Thanks for reading.