The rule of eating helps Japanese people live longevity

Eating habits “Hara Hachi Bu” dated centuries ago was thought to be one of the long -standing secrets of Okinawa. “Hara Hachi Bu” means “eat until full 80%”.

Hara Hachi Bu focused on conscious eating. This includes attention to the feeling of eating, enjoying each piece, and recognizing the feeling of fullness. This method encourages people to listen to the body and recognize hunger and full signals, thereby creating better relationships with food.

In Okinawa, the elderly often says “Hara Hachi Bu” before meals as a reminder to avoid eating too much. This teaches each Japanese generation about the control of the diet.

According to Dr. Debjani Banerjee, in charge of nutrition at PSRI Hospital (India), one of Hara Hachi Bu’s main benefits is to control weight – help reduce the risk of health problems related to obesity.

The review of 2018 above Current Obesity Reports Although it is not designed to lose weight, this method can support healthy weight control through diet control and conscious eating.

Eating 80% is associated with reducing the risk of acid reflux, flatulence and gastrointestinal problems. This method can also help control blood sugar levels by preventing a sudden increase and decrease related to too much food consumption.

According to a 2021 study on Frontiers in Neuroendocrinology, Hara Hachi Bu can also help solve emotional eating problems, especially suitable for women who are at risk of anxiety and mood-related disorders 2-3 times higher.

Health benefits are also significantly recorded in Okinawa by this method. A 2009 study in the magazine of the American College of Nutrition showed that the rate of prostate, colon and breast cancer of the people here is 50% lower than the rest of Japan. Eating 80% is associated with reducing the risk of chronic diseases such as cancer, stroke and heart disease.

However, experts also warn about potential risks, especially for people with eating disorders. These people with energy are lower than normal people, so Hara Hachi Bu can be dangerous because their daily amounts of food decrease significantly.

To make Hara Hachi Bu safe, create a quiet eating environment, not distracted by television and computer. Start meals with vegetables without starch and chew carefully. Experts recommend chewing more than 15 times per piece. It takes about 15 to 20 minutes for the stomach to signal the brain that you are full, emphasizing the importance of eating slowly.

Experts recommend that you write a food diary to monitor the process and feeling in the meal, making it easy to adapt to this method while maintaining a healthy relationship with food.