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Joe Manuel posted an update in the group
10 months ago (edited)Knowledge Shared = Knowledge Multiplied “Good To Know “
Six Japanese teachings that will help us improve our productivity and efficiency.
Series-4
4) ”HARA HACHI BU”
Hara Hachi Bu: Stop Eating When You’re 80% Full
The Concept :
The concept of Hara hachi bun me or hara hachi bu is the practise of eating until one is about 80% full (literally “stomach eight parts (out of ten)”), a traditional Japanese philosophy to achieve good health and longevity. The elders of Okinawa, are world renowned for their longevity are also featured in a series of books referencing their traditional
The Hara Hachi Bu method, practised by the centenarian inhabitants of the Japanese island of Okinawa, one of the world’s five blue zones (mentioned about Blue Zone below), consists in not filling one’s stomach completely. Stop eating when 80% full. This means practising mindful eating and not being distracted by phones and televisions while eating.
(A blue zone is a region in the world where people are claimed to have exceptionally long lives beyond the age of 80 due to a lifestyle combining physical activity, low stress, rich social interactions, a local whole-foods diet, and low disease incidence.
The term “blue zones” was first coined by Dan Buettner, a National Geographic Explorer and Fellow and journalist, during an exploratory project he led in 2004. After an expedition to Okinawa, Japan in 2000 to investigate the longevity there, he set out to explore other regions of the world with reportedly high longevity.
Examples of blue zones include Okinawa Prefecture, Japan; Nuoro Province, Sardinia, Italy; the Nicoya Peninsula,Costa Rica; and Icaria, Greece.)
The 80% full stomach formula is attributed to a Confucian teaching which, when put into practice, translates into a self-imposed calorie restriction in the daily diet. ‘Hara Hachi Bu’, means ‘Don’t put in the belly’ – Hara – ‘more than 80% of what you would want to eat’ – Hachi Bu.
It is about eating slowly, with full awareness and without superfluous distractions, in order to be attentive to the satiety signals sent by the brain. Studies have shown that it takes 15-20 minutes for the brain to realise that the stomach has reached its maximum capacity.
The residents of Okinawa Island in Japan have the longest life expectancy in the world. They live up to 100 years. Various studies have been done over the years to decode the secret to their long, healthy lives. Researchers have finally figured out their secret. For centuries, the Okinawans have been following the principle of ‘Hara Hachi Bu’. In English; it means filling up your belly up to 80% only. By practicing ‘Hara Hachi Bu’, the Okinawans are able to achieve longevity.
Science behind it:
When your stomach is not entirely full, it has extra space. This allows the stomach to perform the digestion process quicker. Also, the stomach churns and breaks down food efficiently. However, if you eat to fill your stomach 100%, then it gets stretched. It requires more food to feel full. This can cause health problems
Following ‘Hara Hachi Bu’ has various health benefits. Your waistline never expands and you have a strong digestive system. It also helps avoid obesity, acid reflux, gastrointestinal problems and metabolic disorders. Okinawans, who have been following this principle for centuries, have the lowest levels of free radicals in their blood. Low level of radicals in your blood means lower risk of cardiovascular diseases, cancer and other old age related diseases.
How to follow Hara Hachi Bu
1)Resetting your muscle memory – You need to reset your stomach’s muscle memory in order to get used to smaller meals. It takes 15-20 meals for your stomach to get used to eating less.
2)Avoid getting over hungry– Eating consciously does not mean you starve yourself for long periods. If you get over hungry, then you will definitely over eat and make poor food choices.
3)Eat slowly– Eating slowly will make sure you feel satisfied and satiated. Avoid gulping down, as it can cause indigestion and make you feel hungry despite eating.
4)Don’t skip veggies and salads– Consume carbohydrates and protein and balance them out with green vegetable and salads. You need antioxidants to keep you young, and vegetables and salads are an excellent source of it.
5)Opt for small plates – By presenting meals on various small plates, you can trick your stomach into feeling full. When you consume meals on various small plates, rather than one big meal, you feel as if you are going to eat up a lot.
