Discover the Secrets of Japan's Health and Longevity
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I often ponder why the Japanese are among the healthiest individuals globally. The answer lies in their morning rituals.
I found myself in a monotonous routine. Each day felt like a repeat, starting with fatigue, a quick check of my phone, and a rushed morning that left me feeling unproductive.
A change was necessary.
This need for transformation reminded me of my business trip to Japan, a country I have always been fascinated by. My recent visit had a profound effect on me, as I attended a three-day conference where I met Dr. Keiko, a Japanese physician who shared insights into the healthful lives of her compatriots.
Our connection was strong, and her revelations were enlightening. Although I had lived in Japan at the age of ten before moving to New York, this trip reignited my desire to delve deeper into Japanese culture.
I began researching Japanese customs and philosophies to gain a better understanding.
Upon returning home, a thought struck me: "Why not incorporate these routines into my own life?"
I was eager to adopt these habits, having previously tried many of them. The experience was transformative, prompting me to integrate these practices into my daily schedule.
Now, I wish to share the most impactful morning routine I have ever experienced—one that starkly contrasts with my previous habits.
In Japan, mornings symbolize new beginnings.
The reason for this writing is my belief that mornings are the most crucial part of the day.
In Japanese kanji, the word for morning is depicted as “?.” Breaking this character down reveals it signifies ten months and ten days, a nod to Japanese beliefs that babies are born on the 10th day of the 10th month.
In essence, morning represents a rebirth. If viewed this way, every morning gives us a fresh start.
Isn't it vital how we utilize our mornings?
Let me outline these morning practices:
Rise at 5 AM
I typically wake at 5 AM. With the recent chill in the air, getting out of bed can feel like a struggle.
Admittedly, when I’m under the weather or fatigued, getting up at this hour can be challenging.
Note: Waking early is not mandatory; the goal is to feel content and not burdened.
Nonetheless, I strive to rise as early as possible.
Scientific Justification:
Circadian Rhythms: Waking early aligns with our natural sleep-wake cycles, affecting hormone regulation, digestion, and body temperature.
Cultural Significance: The Japanese prioritize discipline and structure, viewing early mornings as an opportunity to maximize the day and initiate it calmly.
Health Benefits:
Enhanced Mental Well-Being: Early risers often report lower stress and anxiety levels, and morning sunlight exposure can uplift mood and energy.
Tidying Up
Upon waking, I begin my day by organizing my room. This not only helps maintain order but also sets a positive tone for the day.
There’s a deeper reasoning behind this practice.
In Japanese culture, cleaning is believed to clear both physical space and mental clutter, allowing for a refreshed mindset.
This might explain why monks engage in morning cleaning rituals.
By incorporating a consistent cleaning routine, one can achieve a zen-like state of mind.
After tidying my room, I also clean the restroom, as Japanese tradition holds that caring for the toilet attracts good fortune.
Scientific Justification:
Psychological Benefits: Clean spaces are associated with reduced stress. Clutter can create feelings of chaos, while tidiness promotes clarity and peace.
Cultural Perspective: Cleanliness in Japan is closely tied to respect and order, purifying both mind and body.
Health Benefits:
Physical Activity: Cleaning involves movement, enhancing heart health and circulation, contributing to an active lifestyle.
Breakfast
After tidying, I change and prepare breakfast, typically a smoothie. This nutritious drink is easy to digest, providing essential vitamins and minerals.
My morning smoothies are delicious and efficient, ensuring I receive a balance of nutrients.
Here are my usual smoothie ingredients:
- Bananas
- Apples
- Ginger
- Natural yeast
- Eggs
- Coconut oil and hot water
Occasionally, I’ll add dates, oranges, or tomatoes.
Recently, I incorporated coconut oil into my diet for its healthy fats that provide a quick energy boost.
Scientific Justification:
Nutritional Value: A wholesome breakfast replenishes essential nutrients and kickstarts metabolism, promoting overall health.
Cultural Practice: Traditional Japanese breakfasts are nutrient-rich, often featuring rice, fish, vegetables, and miso soup, ensuring balanced nutrition.
Health Benefits: A nutritious breakfast can regulate appetite and prevent overeating later in the day.
Enjoying Matcha
I’ve mentioned “Matcha” in previous writings. I practice Chano-yu, or the tea ceremony, every morning for two main reasons:
- Mindfulness: The tea-making process encourages calmness and focus.
- Consuming Matcha: This powdered green tea offers a caffeine boost without the crash associated with coffee.
After 30 days of daily matcha consumption, I’ve noticed benefits such as relaxation, improved focus, and even potential skin health.
Scientific Justification:
Synergy of L-Theanine and Caffeine: Matcha combines caffeine with L-theanine, fostering relaxation and enhancing cognitive function.
Cultural Significance: The Japanese tea ceremony embodies tradition and mindfulness, creating an environment of peace and reflection.
Health Benefits: Matcha is rich in antioxidants, supporting cardiovascular health and immune function.
Morning Walk or Run
After my matcha, I step outside for a walk or run. Some days are leisurely strolls, while others are more vigorous.
Benefits of morning walks include:
- Aligning your body’s clock with the day’s energy.
- Boosting serotonin levels for increased positivity.
Enjoying fresh air can invigorate you, and if I’m feeling energetic, I might go for a light run.
Scientific Justification:
Cardiovascular Benefits: Regular walking or running enhances heart health and lung capacity, improving overall vitality.
Cultural Habit: Walking is common in Japan due to urban design, reflecting a cultural emphasis on health.
Health Benefits: Physical activity elevates mood through endorphin release, reducing stress and anxiety.
Picking Up Litter
As I walk, I make it a point to pick up at least one piece of trash. This small act contributes to a cleaner environment.
Why do I do this? My daily walk reminds me of the litter I see, and I want to do my part.
Scientific Justification: Engaging in environmentally friendly practices enhances community connectedness.
Cultural Perspective: Respect for the environment is a key aspect of Japanese culture, where litter collection is viewed as community service.
Health Benefits: Bending to pick up trash promotes flexibility and overall fitness.
Exercise Routine
Sticking to a workout routine can be challenging. After my morning walk, I return home to exercise.
I prefer working out at home, focusing on different muscle groups throughout the week.
Staying motivated can be tough, especially without a workout partner.
Recently, I adopted a simple tracking method that helps me stay accountable.
After each workout, I mark my progress on a chart. Maintaining this chain of workouts keeps me dedicated.
Scientific Justification: Regular exercise strengthens muscles, enhances cardiovascular health, and boosts metabolism.
Cultural Insight: Japanese culture emphasizes discipline and self-improvement in fitness.
Health Benefits: Exercise aids mental clarity, reduces stress, and enhances overall well-being.
Cold Showers
After working out, I take a cold shower to refresh myself.
I keep my routine simple—just soap, skipping shampoo most days. Cold showers have been a staple for six months, though I recently switched to hot showers due to illness.
I plan to gradually return to cold showers for their invigorating effects.
Scientific Justification: Cold showers stimulate circulation and enhance mental alertness.
Cultural Significance: Cold showers are integral to traditional Japanese purification ceremonies, symbolizing renewal.
Health Benefits: Cold showers can improve immunity, circulation, and mental clarity.
Stretching and Yoga
Morning stretching is crucial for blood circulation, delivering oxygen and nutrients to muscles and the brain, which can enhance focus and productivity.
I often use window edges to stretch efficiently. Stretching feels great, and I enjoy yoga when I can.
Scientific Justification: Regular stretching enhances muscle flexibility and joint mobility, reducing injury risk.
Cultural Trends: Yoga and stretching are gaining popularity in Japan for their health benefits.
Health Benefits: These practices help lower stress and promote relaxation.
Secret Journaling
Each morning, I jot down my tasks and reflect on the day. I write down the date and categorize my entries:
- H - Today’s Highlight
- G - Gratitude
- L - Letting Go
This method, inspired by YouTuber Ali Abdaal, helps me focus.
For example, today’s highlight might be recording YouTube scripts, expressing gratitude for my health, and letting go of social media distractions.
At night, I expand on my thoughts in my diary.
Scientific Justification: Journaling is therapeutic, aiding in emotional processing and clarity.
Health Benefits: Regular journaling enhances mental health through emotional expression and gratitude practice.
Typing Practice
Following journaling, I practice typing. Improved typing speed boosts my efficiency as a doctor and writer, allowing me to handle various tasks seamlessly.
Scientific Justification: Consistent practice leads to enhanced skill proficiency.
Conclusion
Today, I shared the most effective morning routine I’ve encountered.
Some may wonder if I follow this daily—I'm not superhuman. I adapt based on circumstances, like illness or environmental changes.
The key is to find a routine that works for you and stick to it as closely as possible.
Feel free to adapt my routine to fit your needs.
Aim for a wonderful morning, day, and life!