What the West Can Learn from the East: Diet, Mindset, Habits for Health & Vitality
By Audrey Kho | Contributing Author
Miwako Kishi | Credibility Partner
When I was in high school, the go-to spot after a strenuous day of workload in the classroom was my suburb’s local Dunkin. If it wasn’t Dunkin, it was from Starbucks or McDonald’s– all within a 5 minute walk away from each other.
America is a country fueled by a high-cortisol level routine, with convenience as our mother tongue. A country whose appetite turns to processed food in the midst of our fast-paced lives.
The rest of the world doesn’t live like this.
Chart from healthsystemtracker.org Source: KFF analysis of CDC, OECD, Australian Bureau of Statistics, German Federal Statistical Office, Japanese Ministry of Health, Labour, and Welfare, Statistics Canada, and U.K. Office for National Statistics data
Despite our lavish investments in healthcare, the US has the lowest life expectancy compared to other first world countries.
INTERVIEW: Explored how the Western world could benefit from some of the practices that Miwako introduced, especially with regard to gut health and longevity.
In a 2016 study published in the National Library of Medicine, researchers found that “the composition of the Japanese gut microbiome showed more abundance in the phylum Actinobacteria, in particular in the genus Bifidobacterium” than other nations. Results indicated that “the gut microbiome of the Japanese is considerably different from those of other populations.”
I recently had the chance to interview Miwako Kishi, founder of MIWA's Japanese Cooking. With over 225K subscribers on her Youtube channel, she shares healthy yet simple life-changing recipes alongside daily habits. In our conversation, we delved into the core mindsets & practices rooted in Japanese culture that you can start implementing today.
Let’s break it down:
1: Eat Seasonally
Eating with the seasons is deeply rooted in Japanese culture. Nature provides our body with what we need throughout each season, helping the body become more balanced and connected to the earth. Cooling vegetables, such as cucumbers, are more ideal for the humid summers, while sweet potatoes or lotus root are warming vegetables for the colder months. In Japanese supermarkets, consumers can easily spot what’s in season by the way everything is set up– dedicated sections showcase the seasonal vegetables!
For Western audiences, it is ideal to visit your local farmer’s market. Most of the nutrients in fruits and vegetables sold at farmers' markets are denser compared to those in grocery stores/supermarkets. When fruits and vegetables are transported in these trucks to grocery stores, over time, they tend to lose the majority of their nutritional value the longer they’re in storage. We suggest having a conversation with some of the farmers about what’s in season.
2: Incorporate fermented foods
In daily life, a variety of fermented foods are naturally consumed in Japan. Foods like miso soup, natto (fermented soybeans), tsukemono (pickles), and amazake (sweet fermented rice) are typical aspects of the Japanese diet. What do they all have in common? They provide friendly bacteria for our gut microbiome, which are called probiotics. We feed them through fiber-rich ingredients, called prebiotics. Notable examples include seaweed, mushrooms, and root vegetables, which are also an integral part of the Japanese diet.
In contrast to how Westerners view probiotics and prebiotics, the Japanese don’t perceive these as “supplements” or “functional” additions to be added to the body in isolation (like how the average Westerner may take their multivitamin gummy in the morning). They are simply a part of their traditional meals. Gut health is something that’s nurtured every day without too much thought behind it.
When the body consumes fresh/organic produce, it draws multiple phytochemicals, vitamins, and nutrients from these various groups of food. This is the direct connection behind the saying “eat a rainbow for gut health”. Consequently, when one treats food as medicine before medicine as food, we reduce our tendencies to rely on external supplements that are usually sold in pharmacies or drug stores.
3: Mindful Eating
Have you ever noticed how you clear the plate so easily? Maybe your mind is not where your meal is at. Mindful eating organically stems from the traditional Japanese practice, Ichiju-Sansai (one soup, three dishes). This practice consists of one rice, one soup, one main dish, and two side dishes. There is a natural tendency to slow down when the table is meticulously set up with various dishes. When chewing more consciously, you may even start to naturally wonder about the ingredients and have a friendly conversation about them with the people you’re sharing a meal with.
Try refraining from watching TV or scrolling on your phone while eating. Making the dining table a no-screen zone will help you cultivate the practice of eating more slowly and, most importantly, enjoying your meal!
4: Maintain a Consistent Morning Routine
The consistency of a morning routine is simple, yet effective. It can help with mental clarity, productivity, and maintain health in the long term. Not all of us are morning people, so how can we optimize this practice to the best of our abilities?
In our conversation, Miwa recalls how she wasn’t always a morning person. But the more she repeated her morning routine, the more “easier and joyful” it became. For example, waking up 30 minutes earlier to do morning yoga helped her notice how she felt that day and adjust accordingly. Then, she would spend around 30 minutes making breakfast and lunch for her children.
If you wake up at the same time each day, you consciously program a biological clock called the circadian rhythm, which is why it gradually feels easier to wake up early every day.
Although I am also not a natural morning person, as a university student, I try to keep my routine consistent. Especially during the school semesters, this helps me refrain from relapsing throughout the week.
One can’t see overnight results by having a consistent morning routine. However, small positive habits today can make a tremendous impact on your future self.
5: Relaxing Baths for Blood Circulation
In the West, baths are usually seen as a form of hygiene maintenance. But in Japan, it’s also seen as a form of self-care. This includes taking relaxing baths for improved circulation, which makes them an integral part of self-care. This cultural practice is rooted in the famous onsen, a natural hot spring in Japan.
For Miwa, a quiet, warm soak wasn’t only about physical preparation but also self-respect. And that sense of self-respect can give you a way to restore your inner self. Warm baths in the evening can send signals to our body that it’s time to rest.
After a long and busy day, opt for a relaxing and decompressing routine that can prepare your body to unwind and ensure a good night’s rest.
6: Don’t go too extreme
According to IHRSA, in 2020, 21.2% of the US population owned a gym membership, while 3.33% of the Japanese population were gym members. NIH reported in 2020, “Keto” was the most googled diet in America with a staggering 24.5 million unique searches.
The older Japanese generation is known for its sense of balance and harmony. Instead of complicated diets that are seen in the West, they laugh over conversations and share a simple love for colorful meals. Instead of intense workouts, they took a 10-15-minute walk every day.
Consistency was the key to everything. The goal is essentially the same– health and vitality. But in the long term, the approaches were softer, simpler, and more sustainable.
