8 Lessons on Healthy Living from Japan

A few months ago, I was traveling around Japan, and something struck me: Even in the streets of Tokyo — home to more than 37 million people (!!) — everything felt quiet, orderly, clean, and respectful. No honking horns, no blaring music, no one yapping loudly on their phone, no chaos or clutter. The calm was almost tangible.

For someone like me, who doesn’t handle crowds or over-stimulation very well, it was deeply noticeable. As I spent time observing the Japanese culture, a few lessons on healthy living became clear — simple practices that have a big impact on health and well-being.

Here are 8 lessons on healthy living I brought home from Japan. I hope they inspire you to bring a little more calm, balance, and nourishment into your everyday life.

1. Walking & daily movement are the norm in Japan

Everyone walks — to the train, to the store, everywhere. It’s just part of daily life there. While many of us may not live in the city or walk to and from the train every day, we can still find ways to walk and move more, which has countless physical and mental benefits.

As Dr. Casey Means says, “If walking were a pill, it would be the most impactful pill we’ve ever had in all of modern medicine.” How can you add a little more walking or movement into your day today?

2. Calm environments matter

The lack of noise, clutter, and chaos in Japan felt like a deep breath for my nervous system. It was the kind of calm that makes you pause, notice your surroundings, and just relax.

Simple ideas to bring calm into your day:

• A little time in nature or stillness can help your body settle and relax.
• Turn off background noise or screens for a few minutes each day.

3. Clean, uncluttered spaces are everywhere

I’ve traveled the world, and Japan is, by far, the cleanest country I’ve ever been to. More than once, I saw cleaning crews vacuuming the steps into the metro! Seeing how they care, even for public areas, was a reminder that our surroundings affect our mood more than we think.

4. They practice Hara Hachi Bu

I couldn’t help but notice how few people were overweight in Japan. The obesity rate is only about 6% of the population compared to over 40% in the U.S. Meals in Japan are smaller, more varied and balanced, and many follow the principle of Hara Hachi Bu, the practice of eating until 80% full — or until satiated, not stuffed. It’s a mindful way of eating that prevents overeating without feeling deprived.

Food for thought:

• Try using a smaller plate or start with a smaller portion.
• Take your time. Slow down. When you eat slowly, your body has time to recognize fullness.
• Focus on mindful eating by noticing flavors, smells, textures, and of course taste.

5. Meals consist of whole foods, satisfying portions, lots of variety

Meals, even breakfast, were a colorful mix of whole foods: vegetables, seafood, soup, fermented and pickled items, all served as small, beautifully-presented dishes. Fish and vegetables are the heart of almost every meal, making their diet nutrient-dense and anti-inflammatory — rich in omega-3s, fiber, and antioxidants.

Eating this way felt simple, satisfying, and nourishing without ever feeling heavy.

How to bring this to your plate:

• Aim for variety on the plate and smaller portion sizes.
• Include vegetables and whole foods at every meal.

6. Sun protection brings beautiful results

Everyone, young and old, carried umbrellas or wore hats for sun protection. Umbrellas were in every store — there were even some standalone umbrella shops. And honestly, you could see the years of care in their beautiful complexions.

7. It’s a culture of mindfulness, modesty, and respect

Respect runs deep in Japanese culture. It shows in how they dress, speak, and treat people with patience, kindness, and hospitality. Being in a culture where mindfulness and courtesy are the norm was grounding, and it reminded me how much that calm, respectful energy can support our own well-being.

→ Slow down, be present with the people around you, and bring thoughtfulness into your everyday interactions.

8. Time in nature is valued

Even in the middle of the city, lush parks and quiet green spaces were everywhere, with people strolling, sitting, and soaking up nature.

The Big Takeaway

Health isn’t something you do. It’s something you live. It’s built into the rhythm of daily life through movement, food, mindfulness, and respect for yourself and others.

And it’s in the choices we repeat — the walks, the meals we take time to enjoy, the moments we slow down instead of rush. When those small things add up, health stops feeling like effort and starts feeling like ease.

It inspired me to bring a little bit of Japan into my own routine back at home — maybe you will too. 🌸

xo, Lisa