ABSTRACT

In Japan, you can see 90-year-old

ladies running marathons, jogging
and going to the gym. There fitness
and long lives aren’t the result of a
WHAT EXACTLY IS magic potion.

A HEALTHY
LIFESTYLE?
 WHAT EXACTLY IS A HEALTHY LIFESTYLE?
This is a serious issue because it is connected to almost all your health problems including:
chronic diseases like cancer, diabetes, blood pressure issues etc.; reproductive problems like
hormonal imbalance, painful periods etc.; skin issues; general beauty issues like your nails, hair
etc.; emotional issues like stress; physiological issues like fatigue and other related problems.
It is actually one of the fundamental determinants of how long you leave on this earth.
The most important lifestyle factors are consistently found to be: healthy diet, physical
activity, restorative sleep, social interaction and stress management.
This document will touch a bit on each of these factors but may majorly dwell on healthy diet,
using a case study of the lifestyle of the Chinese and the Japanese women. The findings are
based on experience, having lived in China and interacted with Chinese for more than 3 years
and backed by research from relevant sources.
The Chinese have been found to be relatively; having a longer life span, slimmer, more
physically fit and generally healthier. Many factors are linked to this finding, but below are five
contributing reasons as to why this is so.

Five reasons why Chinese are considered to be relatively healthier and

having a longer life span compared to the rest of the world;
Junk food is not as common in china as it is in other parts of the world
Amount or portion of food they consume is relatively smaller especially as far as
carbohydrate is concerned. While living in china, we realized that a meal would consist more of
protein and vegetable dishes and carbohydrate in just small amount – served as the last option
or sometimes not served.

They consume relatively less red meat, less dairy products, less sugary desserts
and junk food for snacks. They instead consume more poultry and fish, and fruits and nuts
for snacks.

Studies show that they relatively get more sleep, and their love for public napping is
considered responsible for this.

Public exercise is common in china with groups of grannies daily dancing to some nice soft
Chinese traditional musical. Martial arts also common.
Green tea is majorly consumed in china; at work, off work, during social events, before meals,
during meals, after meals, at home, away from home and generally anywhere and anytime.
Studies have linked green tea to many health benefits including; detox properties, weight
management, antioxidant properties, antiaging properties among others.

Women in Japan don’t only live longer, but live a quality life all those years.

10 Reasons Japanese Women Stay Slim and Don’t Look Old

❖ Consuming Fermented Foods

The process behind fermented foods may sound unappealing, but it’s an ancient practice that
is full of all sorts of health benefits. Fermentation is a metabolic process that uses natural
microorganisms like bacteria or yeast to feed on sugars and starch. This process preserves the
food and creates beneficial enzymes, B-vitamins, omega-3 fatty acids, and probiotics. Popular
fermented foods are sauerkraut, kimchi, yogurt, tempeh, pickles and miso soup. Fermented
beverages like kombucha or kefir is also a popular choice.

❖ Popularity of Seafood

A wide array of seafood is enjoyed in Japanese cuisine, and many different types of squid, fish,
octopus, eel, and shellfish can be found in most daily meals. Seafood is a common ingredient
in sushi, salad, curry, and tempura. It can also be grilled and served on its own alongside rice
and miso soup.
Seafood is a rich source of nutrients as it’s full of protein, vitamins, and minerals like B and D
vitamins, omega-3 fatty acids and much more. Low in saturated fats, one of the greatest health
benefits of a diet high in seafood is the promotion of a healthy heart.

❖ Eating Smaller Portions

the Japanese people generally do not heap their food onto the same plate like we do in
Western culture, and this may contribute to their health and wellbeing. Portion size is an
important factor in maintaining weight and ensuring you receive all the correct nutrition.
Before you eat, take a moment to notice how hungry you really are. Often, we eat much
more than what we really feel like, so it’s best to adopt a mindful approach to eating. When
you sit down for a meal, do so without distractions like TV. Eat slowly and savor every bite,
putting your cutlery down every few mouthfuls to slow your pace even further. This enables
you to eat slower and pay more attention to what your body is telling you.

❖ Walking is a Ritual

Walking is a weight-bearing exercise, and can increase heart and lung fitness, reduce the risk
of heart disease and stroke, improve management of various conditions like high blood
pressure, high cholesterol, muscle and joint pain, and diabetes.

Walking for at least 30 minutes each day can help you gain strong bones, improve your balance,
increase muscle strength and endurance, and help you lose or manage weight. Most people
struggle putting aside 30 minutes each day, but you can begin building it into your daily routine
by making some simple changes. Choose to take the stairs instead of the lift, walk instead of
driving to the local shops, or get off public transport earlier than usual and walk the rest of the
way to your destination.

❖ Eating on the go is a big no-no

In this day and age, it can be difficult to find the time to sit down and eat one meal, let alone
three meals every day. Everyone is so stressed and busy it’s almost impossible. But eating on
the go is one of the biggest mistakes you can make when it comes to healthy eating, and the
Japanese people know this. In their culture, it’s considered impolite to eat while you are on the
go, whether you’re walking on the street or using public transport.

They believe eating is a sacred time to refuel and energize the body, and as such, they devote
time to every meal to sit down and focus on food. When we walk or move around, our brains
are distracted by doing two (or more) things at once. Because of this, we don’t notice the
signals our body sends us that tell us we’re full. Eating mindlessly means we can’t keep track
of the food we’ve eaten, which is why we can eat a whole bag of crisps while watching TV,
without even realizing it.

❖ Healthy Cooking Methods

When food is cooked, a large portion of nutrients can be lost depending on the technique used.
The healthiest ways to cook are largely used in Japanese cuisine. Generally, there are four main
cooking methods. Agemono is the most prominent way, and is similar to deep-frying but uses
healthier batter like tempura. They also have mushimono, which is food prepared by steaming;
nimono, boiled food; and yakimono, which is a form of broiling.

❖ Practicing Martial Arts

In Japan, martial arts are more than just a popular sport, they’re also a way of life and a spiritual
practice.

Martial arts hold many health benefits. It’s a high-aerobic, total body workout that uses every
muscle in the body. It improves stamina, flexibility, endurance, and strength, and is a great
way to improve cardiovascular health. Martial arts can provide important self-defense skills,
improve reflexes and aid in weight loss. It also teaches focus, morals, and values, and can
enhance your mood through the release of endorphins.
 ❖ Hot Spring Baths

Natural hot springs, also known as onsen, are hugely popular in Japan and can be found in
every region. There are various types of hot springs, distinguishable by the minerals dissolved
in the water, with each mineral providing a different health benefit. Hot springs are believed
to have a relaxing effect on the body and the mind. They can be outdoors or indoors, mixed
gender or separate. Hot springs may be publicly accessible or belong to a ryokan, which is a
Japanese style hotel.

Soaking in hot springs is known as balneotherapy and it is a practice that has many health
benefits. It can relieve stress, pain, skin issues, and much more. Bathing in the water of hot
springs can boost circulation, as your skin soaks up minerals such as calcium, magnesium,
niacin and sodium bicarbonate. This can increase blood circulation and oxygen flow to the
muscles, like when you exercise. This is beneficial in keeping your heart and other vital organs
healthy and strong.
Hot springs are thought to be safe for most people, but if you’re pregnant, elderly or suffer
from cardiovascular issues, it’s best to consult your doctor beforehand to ensure it’s safe.
 ❖ Healthy Desserts

When we think of dessert, cake, ice cream or other generally unhealthy foods will come to
mind. In Japan, dessert is used as a chance to cleanse and freshen the palate after a meal,
rather than enjoying a heavy, sugar-laden snack. Japanese desserts often include fruits and
have been developed over centuries by using available ingredients like rice and sweet beans
so they are usually very low in sugar.

❖ Commuting to work and school

This may not seem like a pronounced enough factor, but it has a great effect on people’s
health.
In Japan, people often ride the bike, walk or ride the train to work. What do all these mean of
transport have in common? Standing and physical activity, right. This might seem like a
normal occurrence to them, but it serves as a youth retainer. By undergoing such strain, the
bodies of Japanese women simply cannot age. The added strain and healthy habits allow
them to age slower and be more physically capable. Women in Japan don’t only live longer,
but they live a quality life all those years.
A usual sight in our part of the world is barely mobile old people. In Japan, you can see 90-
year-old ladies running marathons, jogging and going to the gym. Due to decades of
commuting, walking and riding bikes, a habit is seemingly formed. Their fitness and long lives
aren’t the result of a magic potion. Day by day, they add building blocks to the fortress of
their health and well-being.

So, what’s a healthy diet?

Foods high in fiber help curb diseases and weight gain since they make you full faster and
prevent you from eating too much
Red meat which is full of saturated fats leads to cholesterol gain, heart disease, weight gain,
processed meat even worsens the risks (so take less red meat and avoid processed meat if
possible)
Do not necessarily avoid carbs, but choose the right carbs (carbohydrates- polysaccharide
carbohydrates are resistant to digestion because they are high in fiber hence reduce
frequency of absorption and amount of glucose entering the blood stream. The sifted milled
grains which includes only the endosperm part of the grain lacks fiber and vitamin and
minerals. So, it’s only good for taste and longer shelf life.
Examples of common whole grain food products
✓ Whole wheat flour
✓ Whole wheat bread
✓ Whole grain wheat pasta
✓ Whole grain corn/maize
✓ Brown rice
✓ Rolled oats, oatmeal
✓ Whole grain ready to eat breakfast
✓ Whole grain snacks crackers, bars
✓ Popcorn
✓ Rye bread
Eat more beans

What’s so good about fiber?

=Protects against weight gain/helps in weight loss
=Promotes GI motility
=Blunts absorption of glucose, and decreases postprandial hyperglycemia
=Promotes healthy flora in the colon, with improved hepatic glucose metabolism
=Reduces cholesterol and heart disease
=Most fiber sources are rich sources of plant nutrients magnesium, selenium and other
minerals
Helps prevent diabetes and control diabetes
Summary of diet information
The following are the two types of diet you may choose from
Vegetarian diet- which are rich in plant nutrients, helps with weight loss, high in fiber and are
likely associated with motility and better glucose control
Mediterranean diet- is associated with low A1c and weight loss, lower rate of cardiovascular
mortality and stroke
Low carbohydrate diet- associated with greater weight loss and lower A1c

Good fats
✓ Nuts (healthy but high in calories
✓ Fish oil and flax seed oil
✓ Monosaturated fatty acid- avocado, nuts
✓ Canola oil
✓ Coconut oil (an exception to saturated fats
Bad fats
✓ Saturated fats (full fat dairy, red meat, cheese, butter)
✓ Trans-fat (stick margarine, additives)
✓ Corn, palm, safflower, other oils that are polyunsaturated and not omega 3 especially
when fried or deep fried

Good protein
✓ Soy protein (tofu, tempeh, miso)
✓ Nuts and seeds
✓ Lean poultry
✓ Fish
 ✓ Eggs and shellfish in moderation (high in cholesterol)
Bad protein
✓ Red meat (in excess)
✓ Processed meat (bacon, hot dogs, cold cuts, bologna and other packaged sandwich
meats)

Good carbohydrates
✓ Whole grains (watch label)
✓ Fruits (watch smoothies)
✓ Vegetables
✓ Beans/legumes
Bad carbs
✓ Most carbohydrates in a package or box (chips, crackers etc.
✓ White carbohydrates (white rice, white bread, white pasta, white noodles
✓ Sodas
✓ Added sugar, cane juice etc.
✓ Artificial sweeteners
✓ High GI foods
Main sources of calories
Carbohydrates
Proteins
Fat
Functions of carbohydrates
❖ Your body’s preferred source of energy
❖ The main food that affects blood sugar
❖ Provides vitamins, minerals and fiber
❖ Play role in fat metabolism
Food sources; bread, cereals, rice, barley, potatoes, corn, legumes beans, dairy products milk,
juices, fruits, sodas, candies, cakes

Functions of protein
❖ Body building block
❖ Build muscles, skin, blood, nails, organs
 ❖ Component of enzymes, hormones and antibodies
Food sources; meat, poultry, seafood, eggs, beans, soy, nuts, seeds, milk yoghurt, cottage
cheese

Functions of fat
❖ Cushions organs
❖ Component of cell membranes
❖ Essential fatty acids
❖ Carries fat soluble vitamins
❖ Source of energy
Food sources; meats, dairy, processed foods, oils, nuts, avocado, fish, soy, seeds

All categories of food are important so what to take note of is the amount /portion to
consume

Measuring right amount of food

1.) Fist; carbohydrates- your fist size. Proteins- your palm size
2.) Plate; half plate vegetables and fruits, quarter carbs, quarter protein
3.) Carbohydrate counting
One carbohydrate serving equals 15g carbs
Reasonable goal is
45-60grams or 3-4 servings per meal
15-30grams or 1-2 servings per snack
15g measure equivalent amount of food
▪ 1/3 cup rice/pasta
▪ 1 slice/piece of bread
▪ A small piece of fresh fruit
▪ ½ cup oatmeal
▪ ½ cup of black beans or starchy veggies
▪ ¼ of a large baked potato
▪ 2/3 cup plain yoghurt
▪ 1 tablespoon syrup, jam, jelly, sugar or honey
When to eat
Eating regular meals helps
DID YOU GET VALUE?
I sure hope so!
Sources: google, personal study, observation and experience

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