THE Japanese are known for their legendary discipline and sense of order. I remember when I used to compete, we had the opportunity to work with a Japanese swimming coach. The memories of waking up at 4:30 a.m. on a school day and being in the pool at 5:30 a.m. to train for two hours before school starts—and training for another two hours after school—comes to mind.
It has never been a surprise to me that the Japanese are among the healthiest people in the world given their diet of moderate amounts of carbohydrate, plenty of fish, fresh vegetables and fruits in their diet. Why are they superbly healthy?
Plenty of tea. Like the Chinese, the Japanese include plenty of tea in their meals. A case in point is that matcha green tea has three times the amount of antioxidants in a single serving compared to that of regular green tea.
Carbohydrates in moderation. They might have a lot of vegetables but there will only be one cup of rice. There is no such thing as extra rice. In light of more recent developments in nutrition stating that having too much carbohydrates in the diet is detrimental to one’s health, the Japanese really nailed this one by only having a single cup of rice for each meal.
Fermented food. In the past weeks, I raved about probiotics and how they are integral to gut health. The Japanese have almost two probiotics with each meal. Miso soup, the fermented soybean paste, natto—which is an acquired taste, but accompanies most breakfasts in Japan, and pickles that go with sushi. These are all probiotics which make one’s gut healthy and happy.
Plenty of fish. Fish are known to be low in saturated fat, and rich in Omega-3 Fatty Acids which are integral for heart health, better skin and the like. The simple mackerel has one of the highest concentrations of Omega-3 Fatty acids, which help lower your blood pressure and increase your good cholesterol. Mackerel is cheap, healthy and sustainable as well.
Food quality is paramount. The Japanese, like the Europeans, ensure that food is fresh and of the highest quality. There is a greater emphasis on quality than there is on quantity.
As I’ve wanted to be healthier, these are some fitness and nutrition tips I’m planning to adapt to my regimen. And I hope that you do too!