Japanese Habits

About the author

Dr. Yvo Sijpkens is an internist at Haaglanden Medical Center in The Hague and medical advisor to Stichting Je Leefstijl Als Medicijn. He specializes in lifestyle medicine and its application to conditions such as diabetes and metabolic dysfunction.

Read more about Yvo Sijpkens →

In brief

• Japanese lifestyle: health as a result of balance, not as a goal
• Hara Hachi Bu: stop eating at 80% satiety
• Ikigai: purpose as a life extender
• No extreme diets, but calm repeated habits
• Focus on morning rhythm, fermentation, exercise, and rest

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The Morning Code — Start with Balance

Habit	Effect
Warm water before coffee	Warms the stomach, activates digestion
Seek morning light	Resets circadian rhythm, stimulates cortisol and alertness
Gentle movement (Rajio Taiso)	Light, rhythmic movement keeps joints supple and mood stable
Eating mindfully	No screens; calm eating promotes digestion and satiety
Hara Hachi Bu	Stop at 80% satiety — reduces inflammation, promotes longevity

Rajio Taiso

Rajio Taiso is the Japanese morning gymnastics that has been broadcast daily on the radio for decades. Millions of Japanese begin their day with these gentle, rhythmic movements.

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Eating with Integrity

Principle	Explanation
Ferment daily	Miso, natto, or kimchi support microbiota and serotonin production
Eat seasonally	Winter food warms, summer food hydrates
No snacks between meals	Insulin rest promotes metabolic flexibility
Chew slowly	~30x per bite stimulates satiety and digestion
Lunch is the main meal	Energy follows digestive strength
Don’t eat angry or rushed	Stress inhibits enzyme activity and slows digestion

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Movement as Lifestyle

Habit	Effect
Walking as foundation	8,000-10,000 steps per day as natural rhythm, not a ‘workout’
Stairs over elevator	Small choices stack up to vitality
Stretch before bedtime	Two minutes of stretching lowers cortisol and relaxes muscles
Dance or garden with joy	Movement from pleasure activates endorphins more effectively than compulsive exercise
Maintain balance	Balance training from middle age prevents fall incidents

Movement as life style

In Japan, movement is not a separate activity but woven into daily life. Walking to the store, cycling to work, gardening — these are not workouts but parts of an active existence.

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Rest, Sleep, and Recovery

Principle	Effect
Sleep before midnight	Every pre-midnight hour counts double for recovery and memory
Feet warm, head cool	Warmth on extremities promotes deep sleep
Avoid eating after 8:00 PM	The liver must recover, not digest
Close the day in silence	Calm environment reduces mental inflammation

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Emotional Immunity

Principle	Effect
Maintain social bonds	Loneliness increases mortality risk; community protects
Practice ikigai	A reason to get up extends life
Laugh daily	Laughter lowers blood pressure and strengthens immunity
See aging as achievement	Wrinkles stand for wisdom, not decline
Go slowly	Rest is not weakness, but rhythm recovery

Ikigai

Ikigai (meaning literally ‘reason to live’) is the intersection of what you’re good at, what you enjoy, what the world needs, and what you can be paid for. A clear ikigai gives direction and energy.

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Western haste versus Japanese harmony

Western	Japanese
Health as goal	Health as result
Extreme diets	Calm habits
Supplements	Natural food
Intensive workouts	Daily movement

The core of Japanese harmony

No extreme diets or supplements, but calm, repeated habits:

1. Warm water upon waking
2. Walking after meals
3. Eating to 80% satiety
4. Evenings in rest

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Summary

Key message

The Japanese lifestyle revolves around balance and repetition, not extremes.

The four pillars:

1. Morning code — warm water, light, gentle movement, mindful eating
2. Nutrition — fermentation, seasonal, no snacks, slow chewing
3. Movement — walking, stretching, pleasure, balance
4. Rest — early sleep, silence, social connection, ikigai

After a few weeks, the body not only feels lighter — it regains trust in your caring rhythm.

Health is not a goal to chase, but a result of daily harmony.

Veelgestelde vragen

What is Hara Hachi Bu?

Hara Hachi Bu is the Japanese principle of stopping eating at 80% satiety. This reduces inflammation, promotes longevity, and prevents overeating. It is one of the core principles of the Okinawa lifestyle.

What is ikigai?

Ikigai means 'reason to get up' - the Japanese concept of purpose. A clear ikigai extends life and gives direction to daily choices. It's about finding what gives you energy and offers meaning.

Why is the Japanese morning code important?

The Japanese morning code includes drinking warm water before coffee, seeking morning light, gentle movement (Rajio Taiso), and eating mindfully. This activates digestion, resets the circadian rhythm, and provides a balanced start.

How does the Japanese approach differ from the Western?

The Western person strives for health as a goal, the Japanese experiences health as a result of a balanced lifestyle. No extreme diets or supplements, but calm, repeated habits like warm water, walking, and rest.

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