Exploring the Japanese Approach to Health & Wellness — From Heritage to Daily Life

I am half Japanese, but all of my elders on my father’s side are gone now. I often wish I could sit with them and listen — really listen — to their stories, their wisdom, and how they approached health and wellness in their daily lives.

Now that I’m 65 and deeply focused on my own health and wellness journey, I find myself longing to understand that side of my Japanese heritage more than ever. I want to explore the mindset and way of life that has helped the Japanese people live longer, healthier, and more balanced lives — and see how I can weave that wisdom into my own life here in the United States.

The Japanese Approach to Health & Wellness

Japan is known for its longevity and vibrant quality of life, much of which is rooted in a holistic connection between mind, body, and environment. While some wellness traditions are tied to geography and culture, many can be adapted to fit life in the U.S.

1. Mindful Eating — Hara Hachi Bu in Your Kitchen

Japanese Principle: Eat until you’re about 80% full.

How to Adapt in the U.S.:

Use smaller plates and serve modest portions. Pause halfway through your meal to check your fullness level. Eat slowly, chew thoroughly, and savor the flavors — no screens at the table. Choose more fresh vegetables, fish, whole grains, and fermented foods like miso, sauerkraut, or kimchi. Shop local farmers markets to bring in seasonal produce, much like Japan’s focus on seasonal ingredients.

2. Physical Activity — Movement as a Way of Life

Japanese Principle: Move naturally and often.

How to Adapt in the U.S.:

Practice Shinrin-yoku (forest bathing) by visiting local parks, botanical gardens, or hiking trails. The point isn’t exercise — it’s slow, sensory connection with nature. Create a home spa day inspired by onsen: warm bath, Epsom salts, candles, quiet music, and mindful breathing. Try martial arts classes in your area — many dojos offer judo, karate, aikido, or kendo for all ages. Make walking part of your daily rhythm — walk to nearby shops, take the stairs, or do brisk walk intervals at your local track.

3. Stress Management & Mental Well-being — Zen in Everyday Life

Japanese Principle: Cultivate mindfulness in daily moments.

How to Adapt in the U.S.:

Practice 5–10 minutes of meditation daily (try guided Zen meditations on YouTube or apps). Bring mindfulness into everyday activities — folding laundry, preparing tea, arranging flowers (ikebana). Host small tea gatherings at home, focusing on conversation, presence, and simple beauty. Strengthen social connections by making time for one-on-one interactions and shared experiences.

4. Holistic Living — Purpose, Balance, and Prevention

Japanese Principle: Live intentionally, embrace imperfection, and protect your health.

How to Adapt in the U.S.:

Explore your ikigai — the intersection of what you love, what you’re good at, what the world needs, and what you can be paid for. Practice wabi-sabi by appreciating the beauty in imperfection and aging — whether in people, objects, or life’s seasons. Incorporate kaizen — small, consistent improvements in your habits. Schedule preventive health screenings and annual checkups — don’t wait for illness to act. Explore herbal remedies with guidance from a qualified practitioner, much like Japan’s use of Kampo.

Final Thoughts

As I learn more about these practices, I’m reminded that this is not something I was raised with — it’s a part of my heritage I am only now beginning to explore. My connection to Japanese culture, at least in this way, is something I have to seek out for myself. This journey is both research and self-discovery, a way to honor my father’s side of the family and the wisdom they carried, even if I can no longer hear it directly from them.

In embracing these principles of health and wellness, I’m not just improving my own life — I’m keeping a piece of my heritage alive in a way that feels deeply personal and meaningful.