Tofu, a staple in Japanese cuisine, is a protein-rich meat alternative that offers numerous health benefits, including being a complete protein source with essential amino acids, and providing calcium, iron, magnesium, and B vitamins. It is heart-healthy, cholesterol-free, and can help reduce LDL cholesterol levels. Consuming tofu 2 to 3 times a week is recommended for its nutritional benefits, but those with soy allergies or thyroid issues should consult a doctor before including it in their diet.
Research suggests that a traditional Japanese diet, including foods like green tea, seaweed, and fish, may help prevent age-related brain shrinkage in women, potentially reducing the risk of cognitive decline and dementia. The study found that women who followed a traditional Japanese diet had less brain shrinkage compared to those following a Western diet, while the same effect was not observed in men.
New research suggests that following a traditional Japanese diet, which includes foods like seafood, miso, mushrooms, and green tea, may be beneficial for staving off dementia and cognitive decline, particularly for women. A study found that women who followed this diet had less brain shrinkage compared to those following a typical Western diet, while men did not show the same difference. The traditional Japanese diet is high in polyphenols, phytochemicals, and unsaturated fatty acids, which can help lower inflammation in the body and support brain health.
A study suggests that following a traditional Japanese diet, characterized by foods such as rice, fish, shellfish, fruits, miso, seaweed, and green tea, may be beneficial for brain health, particularly in women. The research found that women who followed this diet had less brain shrinkage over a two-year period compared to those following a typical western diet. The protective effect of the Japanese diet on brain health in women may be attributed to nutrients like magnesium and plant estrogens, as well as lifestyle habits. Further research is needed to confirm these findings and explore the differences in the diet's impact on men and women's brain health.
A study found that older women who closely followed a traditional Japanese diet had less brain shrinkage compared to those on a Western diet, potentially due to the diet's focus on rice, soybean products, vegetables, fish, and low fat intake. The study, which analyzed data from over 1,600 Japanese adults, highlighted the potential protective effects of the Japanese diet's nutritional components on the aging brain, with no similar association found for men. While the findings suggest a link between diet and brain health, larger, long-term trials are needed to establish a direct causal relationship.
A study from Japan's National Center for Geriatrics and Gerontology suggests that a traditional Japanese diet, rich in fish, tea, soybeans, and other specific foods, may protect against brain shrinkage and reduce the risk of dementia, particularly in women. The study compared brain scans of individuals following a traditional Japanese diet with those following a Western diet over a two-year period. The findings highlight the potential benefits of the Japanese diet for brain health and overall well-being, emphasizing the importance of incorporating elements such as fish, seafood, soy, miso, seaweed, and shiitake mushrooms.
Japanese wellness writer Kaki Okumura shares two principles of the Japanese way of eating that can help with stress management and weight loss. The first principle is moderation, which encourages eating until 80% full to enjoy favorite foods without overeating. The second principle is variety, emphasizing a balanced meal with a focus on different food groups. By practicing moderation and variety consistently, individuals can achieve their health goals without obsessing over their diet and instead focus on a joyful and fulfilling life.
Japanese people with the longest life expectancies avoid six common foods found in the standard American diet: sugary drinks, fast food, processed meats, sugary cereals, cream cheese, and candy. By eliminating these foods and opting for nutrient-rich alternatives like tofu, multigrain rice balls, green tea, and healthy spreads, the Japanese have found a way to minimize health risks and optimize their well-being. Embracing these dietary practices may contribute to a longer and healthier life.
Michiko Tomioka, a certified nutritionist and longevity expert from Japan, recommends foods that have medicinal properties and promote longevity. She avoids processed meats, fast food hamburgers, sugary sodas, sugary breakfast cereals, cream cheese, and candy. Instead, she opts for tofu, multigrain rice balls with tuna wrapped in seaweed, natto, kinako, chia seed pudding with honey or agave syrup, frozen bananas, and unsweetened dark chocolate. Her approach focuses on a plant-based diet, which is intentional and has helped Japan become home to some of the world's longest-living people.
