20 Japanese Healthy Habits to Transform Your Life Today

Uncover 20 Japanese healthy habits for longevity and wellness. Transform your life with these simple, daily practices for a balanced mind and body.

Did you know that the secret to Japanese longevity and youthfulness isn’t just about genetics? It actually comes from small, daily habits. In a 2021 study from Duke University, researchers compared Japanese people living in Japan with Japanese people living abroad. The result was fascinating: people living in Japan tend to live longer. This suggests that environment and lifestyle practices—specifically Japanese healthy habits—play a pivotal role in health outcomes, perhaps even more so than DNA alone.

So basically, it’s all about the habits—how Japanese people eat, live, and take care of themselves. From the moment the sun rises until they go to bed, there is a rhythm of mindfulness and care embedded in the culture. Today, I’m sharing 20 Japanese healthy habits that I personally love and actually practice. These aren’t just ancient theories; they are practical, actionable steps you can integrate into your life right now to boost your physical health and mental well-being.

Let’s get started on this journey to a healthier, happier you!

The Blue Zones Connection: Why Japan Leads the World

You may have heard of the “Blue Zones“—regions of the world where people live much longer than average. Okinawa, Japan, is one of the most famous Blue Zones. Researchers have studied these centenarians for decades to understand the magic formula. Is it the sweet potatoes? The turmeric? The community? It is a combination of all these effectively integrated into daily life.

These Japanese healthy habits are not isolated actions; they are part of a holistic ecosystem. They touch on diet (Shokuiku), physical movement (Radio Taiso), mental clarity (Zen), and social connection (Moai). By adopting the 20 habits listed below, you aren’t just trying out a trend; you are tapping into a time-tested framework that has produced some of the oldest, healthiest people on the planet.

Furthermore, a key underlying concept is Ikigai, or “reason for being.” While we won’t dive deep into Ikigai today, know that every habit here is designed to give you the energy and clarity to pursue your own purpose. When your body is healthy and your mind is clear, finding your reason to wake up in the morning becomes infinitely easier. So, view these habits as the foundation for your own Ikigai.

1. Starting the Day with Hands Together (Gassho)

Good morning. ☀️ Quick question—do you put your hands together every day? In Japan, we do it a lot. When we say thank you, when we visit a shrine, when we eat… even when we do ninja moves. 🥷😂 I never thought much about it before, but lately, I realized—this is actually one of the most powerful Japanese healthy habits for the mind.

Why is this simple gesture so significant? Because just by putting your hands together, you can feel your mind settle down. Try it now. Just gently bring your hands together in front of your chest. Don’t you feel a little more calm? This simple act, known as Gassho, instantly shifts your state of being.

In Eastern medicine, the right hand is represented as yang—active, giving energy. The left hand is yin—quiet, receiving energy. So when we put them together, it’s like energy flows from the right hand to the left, and starts to circulate gently through your body. That’s why it feels grounding. It’s like your awareness turns inward and connects to your soul.✨

So when you’re feeling a bit annoyed, foggy in the head, or in a rush—not just in the morning—try putting your hands together. It might be the little switch you need to calm yourself down. It is super easy, but kind of magical. Adopting this as one of your daily Japanese healthy habits can drastically reduce stress levels and improve your emotional resilience throughout the day.

2. Dry Towel Rubbing (Kanpu Masatsu) – A Method for Self-Healing

This is a simple traditional Japanese habit for self-healing that I’ve recently gotten into. All you need is… a towel. You just rub your skin gently with a dry towel. That’s it. This practice is known as Kanpu Masatsu.

The friction created by the towel helps improve blood flow, and it’s said to help prevent colds by boosting the immune system. I heard in some schools, kids used to do this outside—shirtless, in the freezing cold. 😱 Not just to stay healthy, but to build mental strength too. As a former teacher… that’s wild. 😂 But don’t worry—to practice this, you don’t need to go outside in the snow.

Just try rubbing your body gently with a dry towel before your shower. Start from your extremities and move towards your heart. Even that simple action can make a difference! It wakes up your nervous system, invigorates the skin, and gets your energy moving. It is one of those forgotten Japanese healthy habits that is free, easy, and surprisingly effective for maintaining vitality.

3. The Power of YOKU (Bathing in Nature)

In Japan, we have a word: Yoku. It means “bathing.” But not just water. We “bathe” in many things. For example:

• Kaisui-yoku: Sea bathing
• Shinrin-yoku: Forest bathing
• Nikko-yoku: Sun bathing
• Gekko-yoku: Moon bathing
• Nyuuyoku: Regular bathing

In Japan, we believe that anything with “-yoku” in it is good for your health. Why? Because you’re quietly receiving the energy of nature. This connection to the elements is a cornerstone of Japanese healthy habits.

But think about it these days… we’re doing screen-yoku—screen-bathing. Which is… not great. 😅 We are constantly bathed in blue light and digital information, which drains our energy. That’s why sometimes, we need to return to nature. To bathe in light, in air, in water. To let our senses wake up again.

This is one of Japan’s quiet habits for healing. A way to gently reset, from the inside out. Whether it’s taking a walk in the woods (Shinrin-yoku) or just sitting in the sun for 15 minutes, making time for Yoku is essential. If you want to adopt true Japanese healthy habits, start by unplugging and stepping into the natural world.

The Science of Shinrin-Yoku (Forest Bathing)

Let’s dig a little deeper into Shinrin-yoku, or forest bathing, as it is one of the most scientifically validated Japanese healthy habits. It began in the 1980s as a response to the tech boom and high stress levels in Japanese corporate culture.

Trees release chemicals called phytoncides—natural oils that protect them from insects and decay. When we breathe in these organic compounds, our bodies respond in incredible ways. Studies conducted by Dr. Qing Li at Nippon Medical School have shown that spending time in a forest can:

1. Boost NK (Natural Killer) Cells: These are the white blood cells that fight cancer and tumors. A focused forest trip can increase NK activity for up to 30 days!
2. Reduce Cortisol: The stress hormone drops significantly compared to walking in a city environment.
3. Lower Blood Pressure: The calming effect of the green environment acts as a natural antihypertensive.

You don’t need a vast national park to benefit. A local park with trees, a quiet garden, or even looking at trees can lower stress. The key is engagement—using all your senses. Listen to the wind, touch the bark, smell the earth. This multi-sensory immersion is what makes Yoku so powerful.

4. Barefoot at Home

When I lived in Australia, I would wear shoes inside the house. But when I came back to Japan, I realized something… Barefoot at home feels heavenly! It just feels so good. Like your feet are finally free after a busy day.

Did you know? Being barefoot actually has real health benefits. The soles of your feet are full of nerves—some people even call them “the second heart.” So walking barefoot helps stimulate those nerves. That stimulation promotes better circulation and can help you feel more relaxed and balanced.

In Japan, taking off shoes at the entryway (Genkan) is a strict rule, primarily for cleanliness, but it unknowingly promotes this healthy practice. Try going barefoot at home, imagining you’re walking on warm sand at the beach. Every time you step inside… your happiness switch turns on! It’s one of the simplest Japanese healthy habits to implement immediately. Plus, it keeps your floors cleaner!

5. 5-Minute Morning Cleaning

You might be thinking… “Wait, what does cleaning have to do with health?” Well, in Japan, cleaning isn’t just about tidying up your room. It’s about tidying your mind too. We believe your room and your heart are connected. This concept is deeply rooted in Zen Buddhism.

In a nutshell, if your space is messy, your thoughts feel messy too. Visual clutter leads to mental clutter. So, if you want to feel clear inside, start by cleaning your outside. Just 5 minutes in the morning.

“Ugh, what a hassle!” “Come on, it’s only five minutes :)” Instead of scrolling social media, try a quick clean-up. Wipe the table, sweep the floor, or organize your desk. It’s a small habit, but it can bring a big shift in your life. It sets a tone of order and respect for your environment. Incorporating this into your list of Japanese healthy habits can lead to increased focus and a profound sense of calm before the chaos of the day begins. You’ve got this.

6. Miso Soup – The Magic of Fermented Foods

Alright—time to make breakfast. What am I going to make? I’m making a Japanese-style breakfast. You know what? Japan is kind of a fermentation paradise. We have lots of fermented foods. Some people say, “Half of a Japanese person is made of fermented food.” 😂 That’s right. I truly believe this is one of the big secrets behind Japanese health and longevity.

“Fermented foods have good bacteria, right? And they help your gut?” Exactly! A healthy gut = a healthy body. And even more… a happy mind. In Japanese, we say “Hara” for belly and the gut. And we use it a lot in emotional phrases. For example:

• “I’m upset” (Hara ga tatsu)
• “Make up my mind” (Hara wo kimeru)
• “Open up” (Hara wo waru)

And actually, it makes sense scientifically too. Many of the chemicals that affect our emotions—like serotonin, dopamine, GABA, and melatonin—are produced in our gut. That’s why gut health really matters. And fermented food can help with that.

My top recommendation for incorporating Japanese healthy habits into your diet? Miso soup. 🍲 This soup I’m making right now. It’s a Japanese superfood. In Japan, some people call miso soup a “morning cleanser” because it helps detox your body. Some studies even show it can help reduce the risk of cancer. And best of all—it’s delicious! You can probably find miso in your country and plenty of easy recipes on YouTube. So yes, miso soup is one of the easiest fermented foods you can add to your diet to embrace Japanese healthy habits.

The Spectrum of Miso: Which One Should You Choose?

If you go to a Japanese grocery store, you might be overwhelmed by the choices. Here is a quick guide to help you choose the right miso for your palate and health goals:

• White Miso (Shiro Miso): Fermented for a shorter time and lower in salt. It has a sweet, mild flavor. It’s perfect for summer or for those new to miso. It’s rich in carbohydrates and lactic acid bacteria.
• Red Miso (aka Miso): Fermented for a longer period (sometimes years). It is saltier and has a deep, rich umami flavor. It is generally higher in proteins and melanoidins, which are potent antioxidants.
• Mixed Miso (Awase Miso): A blend of both. Ideally, you get the best of both worlds—the sweetness of white and the richness of red.

Experiment with different types. You can even blend them yourself! Incorporating a variety of miso ensures you are getting a diverse range of probiotics, further enhancing the effectiveness of these Japanese healthy habits. Don’t be afraid to add plenty of vegetables, tofu, and wakame seaweed to make it a complete, nutrient-dense meal.

7. Koso Drink – Japan’s Gut-Healing Fermented Drink

“But cooking sounds like too much work… I want something even easier!” Alright then—check this out. 😎 Koso Drink.

You’ve heard of kombucha, right? Yeah, that fizzy fermented tea. Actually, it’s not that popular in Japan, so when I visited LA last year… I was surprised! It was super popular—and really tasty. I really loved it. When I was drinking it, I had a secret thought in my head: “If kombucha is this popular, Koso drink is going to blow up too.”

So… what’s Koso drink? It’s Japan’s original fermented drink. The hidden hero behind Japanese healthy habits for beauty and digestion. Think of it like… kombucha leveled up. Both are fermented and gut-friendly—but a little different. Kombucha is basically made by fermenting tea for a few weeks. But KOSO? It’s made by fermenting lots of plant-based ingredients—fruits, vegetables, mushrooms, seaweeds—for several years.

It’s packed with way more nutrients—more vitamins, minerals, and enzymes. That’s why in Japan, a lot of people drink it, especially during fasting or when they’re trying to lose weight. This is the one I drink every day—R’s KOSO. It tastes amazing! Most KOSO drinks use around 60 ingredients, but R’s KOSO has over 100. That means I can get a ton of essential nutrients in just one glass.

These days, I mix it with sparkling water. I love the citrusy, refreshing flavor. Plus this is: ✅ 100% Vegan ✅ Gluten-Free ✅ Dairy-Free ✅ Non-GMO

Perfect for anyone who cares about clean, natural health. Koso drinks honestly changed my life. About 10 years ago, I was struggling with depression. Things were really heavy. But when I started drinking KOSO, taking care of my gut, little by little, I began to feel lighter. If you’re looking for impactful Japanese healthy habits, start with your gut.

8. Rice Over Bread

I used to eat bread in the morning. Bread and a smoothie — that was my typical daily routine. 🥖🥤 I love bread. A lot. But lately, I’ve been switching to rice in the morning. The biggest reason? It helps me live gluten-free.

So, why gluten-free? Well, a little while ago I visited my girlfriend who doesn’t eat much gluten. And when I started eating rice in the morning, my body just felt good after that. I felt like my digestion improved and my energy was more stable. Rice provides a cleaner, more sustained energy release compared to the spike and crash often associated with wheat products.

And you can also make onigiri (rice balls) with leftovers. 🍙 When I lived in Canada, I used a rice cooker. So you can probably find it in your country too. Want to start a rice life with me? Making rice your staple carbohydrate is one of the foundational Japanese healthy habits that sustains energy for the long haul.

The Secret Power of Cooled Rice: Resistant Starch

Here is a pro-tip that takes rice-eating to the next level. While hot, fluffy rice is delicious, letting it cool down transforms it into a superfood. When rice cools, its starch structure changes and becomes “resistant starch.”

Resistant starch functions like soluble fiber. It resists digestion in the small intestine and travels to the large intestine, where it feeds your beneficial gut bacteria.

• Lower Glycemic Impact: It doesn’t spike your blood sugar as sharply as hot rice.
• Improved Gut Health: It produces short-chain fatty acids like butyrate, which reduce inflammation and fuel colon cells.
• Satiety: It keeps you fuller for longer.

This is why Onigiri (rice balls), which are often eaten at room temperature, are such a brilliant snack. They are the ultimate fast food in Japan—convenient, healthy, and gut-friendly. So, if you are worried about carbs, try switching to cooled rice dishes like sushi bowls or onigiri. It’s a simple tweak that amplifies the benefits of your Japanese healthy habits.

9. Chew 100 Times

Sometimes, when I’m in a rush, I eat like I’m drinking my food. 😅 But if a samurai were sitting next to me, he’d probably say: “Hey! That’s a sign your mind is scattered. Chew 100 times.”

Yep—samurai practiced something like mindful eating. They stayed in the moment by chewing slowly. And of course, chewing well helps digestion, too. It breaks down food more effectively, allowing better nutrient absorption and reducing the strain on your stomach. So it’s great for your body and your mind.

I knew it. Just chew more. Simple. But honestly… it’s easy to forget, right? I’m still working on it myself. So let’s try to chew more and be mindful—together. This is one of the Japanese healthy habits that costs nothing but requires conscious effort.

10. Skipping Dessert – The Secret of Hara Hachi Bu

In Japan, people don’t eat dessert that often. It’s not like we never eat it—just less often than in Western countries, I guess. And I think this might actually be one of the secrets behind Japanese health. Because skipping dessert helps us stop at Hara Hachi Bu—80% full.

Hara Hachi Bu is a famous phrase from a 400-year-old Japanese health bible called “Yojokun” (by Kaibara Ekiken, a scholar from the Edo period). It says: “Eat little. Stop at 80% to live longer.”

Think about it—after rice, miso soup, and a few side dishes, we’re probably already at 80%. But if we add dessert on top of that, we go all the way to 100%… or even more. Overeating taxes the digestive system and accelerates aging. So if dessert is a habit for you, it might be tough—but try skipping it once in a while. You might notice your body feeling a little lighter after that. 😊 Embodying Hara Hachi Bu is arguably one of the most effective Japanese healthy habits to prevent obesity and promote longevity.

11. Morning Matcha

This was the habit of my great-grandmother who lived until 96 years old. No matter how busy she was—even in the car—she always made time to whisk matcha in the morning. I guess it was like a ritual for her.

Inspired by her, I carry my matcha set with me wherever I go. So I can make matcha anytime. I always follow the same simple routine. I take a deep breath, quietly thank myself in my heart, and make the best cup of matcha for myself.

Matcha is loaded with antioxidants (catechins) and L-theanine, which promotes relaxation without drowsiness. So for me, matcha isn’t only good for your body, but also for your mental well-being. It provides a calm focus, perfect for starting the day. Matcha is just the best. Integrating this tea ceremony, even in a simple way, introduces one of the most culturally rich Japanese healthy habits into your life.

12. Ritsuyou (Posture)

In traditional Japanese culture—like tea ceremony and martial arts—posture is deeply important. For example, aligning the spine. In Japanese, we call it Ritsuyou. That’s because we believe that when your spine is upright, your mind becomes clear.

One of my favorite Japanese educators, Shinzo Mori, once said: “If your posture is aligned, your mind becomes aligned. When the mind is aligned, your words and actions follow. That’s why education begins with Ritsuyou.”

Beautiful, right? But… let’s be honest—keeping perfect posture all day is super hard. 😂 I always catch myself slouching. It’s a constant battle with myself. But hey—little by little. Step by step. Let’s keep trying. 😌 Paying attention to Ritsuyou is one of those Japanese healthy habits that subtly transforms your presence and confidence.

13. Skip Lunch (Intermittent Fasting)

Alright, it’s lunchtime… But I think I’ll skip lunch today. Sometimes, skipping lunch is good. In the past, people in Japan just used to eat two meals a day. After learning that, I started skipping lunch sometimes—on purpose.

Some people might say, “That’s bad for you! You’ll miss nutrients!” 😅 Well… that might be true if you are malnourished, but for most of us, we eat plenty. Honestly, I’ve found even more benefits than drawbacks. When I skip lunch, I feel naturally lighter—like a mini detox. My gut feels more balanced because it gets a break.

Plus, it saves time. No need to cook or clean. And there’s no “food coma” (that afternoon slump) because I don’t eat a heavy lunch. I can focus better. If I get a little hungry, I just snack on some nuts. Maybe you can try it too—just once. See how it feels. 😊 This ancient practice aligns with modern intermittent fasting, proving that some Japanese healthy habits are timeless.

14. Umeboshi Tea

I’m getting thirsty, so I’m going to drink this: Umeboshi Tea. This is a super simple drink: just hot green tea… with a pickled plum (umeboshi) in it.

This recipe was passed down from my great-grandpa. He drank it every day—and he lived to be 100. So lately, I’ve been trying it too. Umeboshi is extremely sour and salty, but it is said to help make your body more alkaline, which is great for your health. Acidic bodies are prone to inflammation, so alkalizing foods are key.

But… to be honest, I’m not a big fan of umeboshi. It’s intense! So, I’m challenging myself. My great-grandpa used green tea, hojicha, or genmaicha. Give it a try if you like. 😉🍵 It’s one of those acquired tastes among Japanese healthy habits that delivers a punch of health benefits.

15. 30 Minutes of Empty Time (Ma)

In traditional Japanese paintings, there’s something called “Ma”—intentional empty space. Instead of filling the whole canvas, artists leave parts blank on purpose. Why? Because the empty space calms the heart and gives the viewer room to breathe.

I want to say that our days should be like that too. If a day is full of meetings, tasks, and information—it’s like a painting with too much going on. It’s chaotic. That’s why you don’t have to fill every moment with productivity. You need to leave some space on purpose.

I recently moved, and life got really busy. I realized how much I needed this quiet time. Even just 30 minutes a day. Just sitting, doing nothing, or looking out the window. Your heart will thank you. 🌿 In a world that glorifies busy-ness, embracing Ma is one of the most rebellious and restorative Japanese healthy habits.

16. Sometimes, It’s Okay to Eat What You Love

Some people believe that to be healthy, you have to go gluten-free. Or only eat vegetables. No exceptions. I get it. You are amazing for having that discipline. Once, I tried those strict lifestyles too. But honestly, it was tough.

The toughest thing was when going out with friends and not being able to eat what they’re eating. I started to feel… a bit stressed. Diet became a source of anxiety rather than nourishment. So I changed my rule. I still try to avoid unhealthy foods—but sometimes, it’s okay.

There’s a line in “Yojokun”: “A diet with no joy will slowly weaken the heart. Sometimes, we must enjoy our food.” And I think that’s true. Food isn’t just fuel—it’s also joy. So tonight, I’m making one of my favorite meals: Goya Champuru… and a little sake. 😊🍶 Finding balance is crucial. Japanese healthy habits are not about rigid perfection, but about sustainable, joyful living.

17. Itadakimasu (Gratitude)

Before eating, Japanese people say one word— “Itadakimasu.” It’s not religious. It’s a habit. It’s a quiet expression of respect for life. Gratitude for the animals, plants, farmers, cooks, and the earth itself. Everything that made this meal possible.

I love saying this word. Because when I say it, I feel like: “I will live on, carrying the life you gave me.” And somehow, the food feels different. Like I can feel its energy more deeply. It shifts the act of eating from a biological necessity to a sacred exchange.

So before you eat, take a moment. Put your hands together. And softly say—Itadakimasu. This mindfulness transforms your relationship with food and is one of the most beautiful Japanese healthy habits.

18. Moving Meditation

When we think of meditation, we usually imagine sitting still. Quiet. No moving. But did you know—there is such a thing as moving meditation? The tea ceremony is a great example. Every motion is slow, mindful, and precise.

And you know what? Everyday things—like housework—can be meditation too. Take washing dishes. Yeah… I know. It feels like a chore. 😅 And if you rush through it, it stays a chore. But if you slow down—and do it gently, with care—it becomes something else. It becomes a kind of meditation. A moment of calm. A way to return to the present.

So try doing your daily tasks a little more slowly. A little more mindfully. That’s moving zen. Transforming the mundane into the magical is a core philosophy of Japanese healthy habits.

19. Bathing – Japan’s Natural Healing Space (Nyuuyoku)

Alright… time for a nice bath, I think. 🛁😊 Ahhh… This is heaven.

I can say that bathing (Nyuuyoku) is Japan’s ultimate healing ritual. And it’s been keeping us healthy for centuries. As you relax in hot water, your circulation improves, waste leaves the body through sweat, stress and fatigue melt away, and your skin starts to glow.

Like I said before, feet are packed with nerves, so even if you don’t have a bathtub, a warm foot bath is a great alternative. It warms up your whole body. In Japan, the bath is not just for washing dirt off the body; it’s for washing the day off the soul. Prioritizing this time for yourself is one of the essential Japanese healthy habits for stress management.

20. Incense (Scent Bathing)

After a bath, I always light some incense and do a little stretching. The scent makes my heart feel happy. My body relaxes too. It’s like double the relaxation.

You remember the Yoku (bathing) concept? This practice is called “scent bathing”—or Kōyoku in Japanese. It engages the olfactory senses to induce a state of deep calm. I personally love the scent of sandalwood. It’s warm, gentle, and peaceful.

What about you? Do you have a favorite scent? Lavender, cedar, citrus? Incorporating scent into your evening routine signals to your brain that it is time to wind down. It is a lovely finishing touch to a day filled with Japanese healthy habits.

Conclusion

Did any of these 20 habits speak to you? Even just one? I hope that little habit brings more health, more joy, and more calm to your daily life.

To recap, here are the Japanese healthy habits we explored:

Building Your Own Routine: A Sample Schedule

Integrating 20 habits might seem daunting. You don’t have to do them all at once! Here is what a perfect day might look like if you layered them together. Use this as inspo to build your own routine.

• 7:00 AM: Wake up and do Gassho (Hands together) in bed. Feel gratitude.
• 7:05 AM: Step out for fresh air and sunlight (Yoku).
• 7:15 AM: 5-Minute Cleaning of the kitchen or bedroom.
• 7:30 AM: Breakfast time. Miso Soup and Rice, perhaps some Natto offering a Gluten-Free start. Remember to Chew 100 times.
• 8:00 AM: Whisk your Morning Matcha. Set your intention for the day.
• 12:00 PM: Lunch (or Skip Lunch if you are feeling heavy). If eating, say Itadakimasu.
• 3:00 PM: Take a break. 30 Minutes of Empty Time (Ma). Do nothing truly. Let your brain rest.
• 6:00 PM: Return home and go Barefoot. Feel the ground.
• 7:00 PM: Dinner. Stop at Hara Hachi Bu (80% full) and Skip Dessert.
• 8:00 PM: Bathing. Soak in the tub to wash away the day’s stress.
• 9:00 PM: Light Incense, stretch, and prepare for sleep.

See? It flows naturally. It’s not a checklist of chores; it’s a rhythm of life. Now, let’s look at the full list again so you can pick your favorites.

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To recap, here are the Japanese healthy habits we explored:

1. Hands Together (Gassho): Intra-daily mindfulness.
2. Dry Towel Rubbing: Immunity and circulation.
3. Yoku (Nature Bathing): Reconnecting with the elements.
4. Barefoot at Home: Grounding and stimulation.
5. 5-Minute Cleaning: Clearing the mind via the environment.
6. Miso Soup: Probiotics for the gut.
7. Koso Drink: Enzyme-rich gut healing.
8. Rice Over Bread: Gluten-free, sustained energy.
9. Chew 100 Times: Mindful eating and digestion.
10. Skip Dessert (Hara Hachi Bu): Calorie restriction for longevity.
11. Morning Matcha: Antioxidants and focus.
12. Ritsuyou (Posture): Spinal and mental alignment.
13. Skip Lunch: Giving the digestive system a break.
14. Umeboshi Tea: Alkalizing the body.
15. My (Empty Time): Mental spaciousness.
16. Balance: Enjoying food without guilt.
17. Itadakimasu: Deep gratitude for sustenance.
18. Moving Meditation: Mindfulness in action.
19. Bathing: Hydrotherapy for stress.
20. Incense: Aromatherapy for the soul.

Integrating these Japanese healthy habits doesn’t mean changing your entire life overnight. It means picking one or two that resonate with you and gently weaving them into your routine. Maybe you start with saying Itadakimasu, or maybe you try the cold towel rub. Whatever you choose, know that these small actions accumulate to create a life of health, longevity, and profound happiness.

Stay safe, have fun, and have a good night.