✈️ A 12-Hour Layover : Live from Qatar, Bound for Japan 🇶🇦🔜🇯🇵
Delving into the Japanese Diet 🍣, Blue Zones, and Matcha Green Tea on a Journey for Health and Longevity 🌏
In this week's edition, we'll be embarking on an exciting journey to the Land of the Rising Sun, Japan! 🇯🇵 We're set to unravel the secrets of long life found in the Japanese Diet 🍣, the mindful practice of 'Hara Hachi Bu' 🙏, and intriguing insights gleaned from Dan Buettner's enlightening book, 'Blue Zones' 📘.
Get ready for an adventure filled with knowledge and inspiration! 🌍💫
A Layover Inspired Exploration 🇶🇦
🛫 I am penning this week's newsletter during a 12-hour layover in Doha, against the backdrop of an incredibly captivating view.
Fresh off my duties as a medical NCHD in Gibraltar, I decided to visit a country that always fascinated me 🇯🇵 I find myself intrigued by the myriad aspects of Japanese culture and lifestyle that intersect with health and longevity🍣🍵🧘♂️
Let’s dive in 🏊🏻♂️
Japanese Diet and Longevity🍣🥦
At the heart of Japanese longevity lies a diverse, balanced diet 🥗. A harmony of nutrient-rich foods like fresh fish 🐟, seaweed, rice 🍚, soybeans, and an array of green vegetables form a diet low in saturated fats, high antioxidants and crucial minerals. Japan has one of the highest life expectancies in the world. As of 2021, the average life expectancy in Japan was 84.7 years, well above the global average.
Hara Hachi Bu, a teaching urging one to stop eating when they're 80% full, is a practice integral to the Japanese lifestyle. Research has shown that calorie restriction without malnutrition can extend lifespan and delay the onset of age-related diseases in multiple species. It reduces oxidative stress and inflammation, which are both associated with aging and disease. 🍽️🏯
Okinawa 🏝️, a Blue Zone haven for centenarians, is the shining beacon of this way of life. Here, we can witness the profound impact of diet on longevity. A centenarian is a person who has reached the age of 100 years. Okinawa has the highest proportion of centenarians in the world, with approximately 50 centenarians per 100,000 inhabitants. The oldest verified person from Okinawa lived to be 120 years old. This incredible longevity is often attributed to their diet, physical activity, and strong community bonds. 🌸🌍👵🌴
MATCHA TEA: THE POWERFUL GREEN ELIXIR 🍵
Think of a cup of tea... But not just any tea, we're talking about Matcha, a vibrant green elixir from Japan that's been making waves in the wellness world. 🌊
Unlike regular green tea, matcha is cultivated in the shade, which enhances its chlorophyll production, offering a unique floral green colour. 🍃💚
So what's the magic behind Matcha? 🤔
Antioxidant Powerhouse: Matcha is packed with antioxidants, particularly a type called catechins, which have been linked to fighting cancer, viruses, and heart disease. One cup of Matcha reportedly has as many antioxidants as 10 cups of brewed green tea! 🍵🌟
Brain Booster: Matcha contains a specific amino acid, L-theanine, which can help boost brain function. This, coupled with a lower amount of caffeine than coffee, can result in a "calm alertness" with none of the jitters associated with other caffeinated drinks 🧠
Heart Health and Weight Loss: Studies have shown that consuming Matcha can help increase fat burning during exercise and may even aid in reducing LDL cholesterol levels, contributing to heart health and weight management ❤️💪🍃
No wonder Buddhist monks used matcha to boost their concentration levels during meditation! 🧘♂️🍵
🌏 IKIGAI: LIVING WITH PURPOSE IN THE BLUE ZONES 🌏
Ikigai, a concept which translates roughly to "reason for being", is another secret to the long, healthy lives of Okinawans. It's about finding joy in life’s small moments, whether that's in a tea ceremony (Sado), Ikebana (Japanese flower arrangement), or practicing a martial art like Aikido 🌺🌸🌿🥋
From the beautiful shores of Okinawa, Japan, to Sardinia, Italy, and all the way to Loma Linda, California, Blue Zones - as identified by Dan Buettner in his book Blue Zones - are global hotspots where life is not merely longer but richer 🌍🌴
These regions share 9 common threads:
1. Seamless Activity 🚶♂️: The longest-lived people keep moving naturally in their everyday environments, without relying on gyms or strenuous exercise.
2. Life's Purpose 🌅: For Okinawans it's 'Ikigai' and for Nicoyans it's 'Plan de Vida', the reason they eagerly wake up each day.
3. Stress Management 💆: Blue Zone inhabitants have strategies to alleviate stress, promoting healthier and longer lives.
4. The 80% Rule 🍽️: Adopting the 2500-year-old Okinawan mantra, stop eating when 80% full - a theory linked to slower aging.
5. Plant Power 🥦: Most centenarian diets prioritize beans, including fava, black, soy, and lentils, proving the power of plants.
6. Faith Bond 🙏: Almost all centenarians interviewed by Dan Buettner were part of a faith-based community.
7. Moderate Wine 🍷: All Blue Zones (bar Adventists) enjoy moderate, regular wine consumption - 1 to 2 glasses a day with friends and food.
8. Family First ❤️: Successful centenarians prioritize family, often keeping aging parents and grandparents close by or within their homes.
9. Social Circle Impact 🌍: Framingham Studies illustrate how health outcomes of long-lived individuals are positively influenced by their social networks.
CONCLUSIONS - SOMETHING TO THINK ABOUT 🤔
As we wrap up this 'Layover' edition of The Herbalution, we hope that you're as inspired as we are by the wisdom and practices that Japan, and especially Okinawa, have to offer! 🎌
By embracing these common threads, you at home can cultivate a lifestyle that promotes well-being, longevity, and fulfillment. These principles, combined with the practices of Hara Hachi Bu, Matcha consumption, and living with Ikigai, contribute to remarkable health and a vibrant life. 🌺🍵🌴
So, whether it's sipping a cup of matcha tea, finding joy in daily activities, or nourishing your body with a plant-based diet, incorporating these elements into your life can potentially enhance your well-being and promote a longer, healthier life. 🌟💚🏞️
Don't keep the secrets to yourself! Share the magic of Hara Hachi Bu, Matcha, and Ikigai with your friends 🌱💚🌟
See you in Japan! 🇯🇵
Dr Adam Sayedi
