Hara Hachi Bu: The Okinawa Eating Rule For Lengthy And Healthy Life
- Ranita Ray
Updated : September 01, 2022 11:09 IST
Secret of living long and healthy by filling only 80% of stomach with food and drink
We are in an era when the internet pops up a new diet regime or trending weight loss method almost every alternate day. It often leaves many of us puzzled about which one to choose. Their credibility and safety are other concerns. But for a tried and tested traditional solution consider Okinawa, Japan; you might discover the secret to effective weight loss. One of the world's "blue zones," or extraordinary hotspots, is Okinawa, where people live remarkably lengthy and healthy lives. Blue zones define the places with the longest-living and healthiest populations. Okinawans attain the world's highest life expectancy over 65. The standard life expectancy for men is around 84, while for women's is approximately 90. The secret lies in the Japanese rule of eating: Hara Hachi Bu. It translates as suggesting: Stop eating when you're 80% full.
Okinawans take in roughly 1,800 to 1,900 kilocalories daily. In contrast to American seniors over sixty, whose BMI ranges from 26 to 27, their elders had a BMI of approximately 18 to 22. Okinawa has the highest percentage of centenarians in the entire globe.
Hence, by adopting Hara Hachi Bu, you can increase your life expectancy and stay disease-free. It's a boon for those who want to get healthy or shed extra weight. Its secret can be put into effect by making minor adjustments to daily eating routines. Anyone can alter their eating habits. Eat mindfully, enjoy it and stop when you're 80 per cent full.
Sushi spread, Image Credit: Pexesl
Don't gobble down the food in a rushed manner; it leads to eating more. Allow your body to respond to indications that let us know we are no longer hungry by slowing down. According to research, it takes our brain 15 to 20 minutes to realise that our stomach is full. And eating slowly, as practised through hara hachi bu, helps to short-circuit this.
Bring your focus on the food and drink while consuming them. Be mindful of it. Switch off the PC and television and keep away gadgets to avoid distraction. When you are eating, focus only on it. You'll savour the food more, consume less, and eat more leisurely.
Size of the plate, bowl and glass matters
Matcha tea served in small cups, Image Credit: Pexels
The bigger the food platter is, the more you likely to overeat. Replace the big plates, oversized bowls and long, wide glasses with smaller, narrower ones. Instead of drinking your favourite lassi in a jumbo tumbler, use a tall and slim glass. You'll probably eat and drink far less without even realising it.
The stomach has excess space when it is not completely full. As a result, this organ can digest food more quickly. The Ayurvedic medical system, which dates back to the 4th century BCE, is thought to have promoted this eating philosophy. It says to fill one-third of the stomach with fluid, reserve food for another third of its space and keep the rest without solids or liquids. The acid reflux problem gets solved when the stomach is slightly empty since neither food nor acid travels back to the food pipe.