Japan is one of the healthiest nations on earth and the life expectancy of the Japanese ranks among the highest. Low obesity rates and active everyday lives contribute to this record. Of course, much also depends on the Japanese diet. However, the is also another important factor at work, known as hara hachi bu. It stands for finishing the meal when one is about 80% full. In other words, it encourages people to stop taking in food before they feel stuffed.
To do so the Japanese use smaller plates, which naturally reduces portion sizes. Another tactic is serving food only once without coming back for more. Alternatively, eating slowly allows the body and the brain to trigger a feeling of fullness. In addition, avoiding such distractions as watching television and using the phone make it easier for people to stay focused on their meals.
The term ‘blue zones’ refers to five locations worldwide where people often live to be over 100 years old. One of these areas is Okinawa, Japan. People there follow a unique diet which is high in vegetables and low in calories. Okinawans also often exercise, in particular while gardening. Hara hachi bu is a typical eating habit among Okinawans.
Stopping at 80% fullness naturally lowers the calorie intake without the need for strict dieting. In this way, keeping a healthy body weight can be achieved by consuming fewer calories during each meal. Academic research links hara hachi bu to less overeating, calorie restriction, slower eating, and improved awareness of hunger and fullness.
However, associating hara hachi bu only with diet and health would not do justice to the concept. It is not only about counting calories. Hara hachi bu rather is part of a culturally embedded philosophy of life aimed at becoming more conscious of one’s relationship with food. Underlying it is the need for self-discipline. The practice encourages mindful decision-making, greater appreciation of food, and increased awareness of eating ‘comfort food’. It should be combined which stimulating mental health, engaging in physical activity, following a balanced diet, investing in social connections, and developing a sense of purpose in life, called ikigai. By focusing on moderation rather than restriction, it becomes a natural part of one’s mindset which assists people in staying healthy throughout their lives.
Bronnen:
Shirai T, Tsushita K. Lifestyle Medicine and Japan’s Longevity Miracle. Am J Lifestyle Med. 2024 Mar 19;18(4):598-607. doi: 10.1177/15598276241234012. PMID: 39262888; PMCID: PMC11384843.
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What are the Worlds Healthiest Countries – April International