Daily Self-Care to Optimise Your Health

How to Optimise Your Health with Daily Self-Care

There are many small changes we can make in our daily lives to improve our health without relying solely on medicine and hospital procedures. These simple, cost-effective habits can make a significant difference. Healthy elderly Japanese individuals have long-adopted a combination of these practices.

To boost your immune system, consider incorporating the following habits into your daily routine:

1. Wear a Belly Warmer

A belly warmer, or Haramaki in Japanese, helps maintain body warmth, which is crucial for a strong immune system in cold weather. It wraps around your midsection from above the hips to below the chest and is commonly worn in Japan during colder months. If you often have cold hands and feet, it might indicate poor blood circulation, and keeping your body warm can help. Belly warmers are thin and can be worn under clothes without adding bulk, making them a practical addition to your wardrobe.

2. Drink Green Tea

Green tea is rich in catechins, which are antioxidants that improve blood circulation, suppress cholesterol, lower blood pressure, and enhance metabolism and the immune system. The theanine in green tea also has calming effects, promoting relaxation. Green tea contains caffeine, with varying amounts depending on the type.

3. Gargle with Water, and with Green Tea When Viruses are Present

Many Japanese people not only wash their hands upon returning home but also gargle, especially during the winter when viruses are more prevalent. Gargling with green tea is even more effective due to its catechins, which can kill viruses and bacteria.

4. Take a Bath

Bathing is a daily ritual for most Japanese people, and numerous studies highlight its benefits. A warm bath improves blood circulation, enhancing the immune system and metabolism. The relaxation from a bath also promotes better sleep. For more benefits, click here!

5. Include Ginger in Your Tea or Food

Ginger is a staple in Japanese cuisine, consumed raw, pickled, and cooked. It raises body temperature, supporting a robust immune system. Ginger also aids digestion, alleviates nausea, and offers antioxidant, anti-inflammatory, and antibacterial properties.

6. Maintain a Balanced Diet and Include Fermented Foods

A healthy Japanese diet includes vegetables, beans, fish, seaweed, fermented foods, rice, and small portions of meat and poultry. Many Japanese people also practice eating until they are 80% full to avoid overeating. Incorporating fermented foods, such as miso, pickles, natto, and soy sauce, benefits gut health and boosts the immune system. It's also beneficial to include local fermented foods like sauerkraut, fermented beetroot juice, kombucha, kefir, yogurt, and cheese.

7. Get Active

Staying physically and mentally active is vital for our health, and incorporating small, enjoyable habits into your daily routine can make a big difference. Consider spending more time cooking, which keeps you standing and reduces sedentary behaviour. Try going out for shopping trips instead of always opting for online shopping to keep your body moving. Using the stairs instead of the elevator and walking short distances instead of driving are simple ways to add more activity to your day.

Additionally, finding a moderate exercise routine that you enjoy can greatly enhance your health. Hobbies can also play a significant role in maintaining mental well-being. In Japan, traditional activities like flower arranging, tea ceremonies, haiku poetry, and martial arts offer a sense of satisfaction and well-being.

Discover activities that bring you joy and incorporate them into your life to boost both your physical and mental health!