15 Easy Japanese Habits That Will Transform Your Health

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The original title says “no-cost habits”, but in fairness, for most of us food is not usually free (alas). So, we will say “easy” instead, because they are indeed easy to build into your life:

15 Healthy Habits To Adopt

We’ll not keep them a mystery; they are:

  1. Intermittent fasting: naturally fasting for at least 12 hours overnight improves digestion and sleep quality.
  2. Fermented foods: regularly consuming fermented foods (like kimchi, or even just sauces like miso and shio koji) supports gut health.
  3. Rice & legumes over wheat: choosing wholegrain rice as a staple reduces bloating and benefits skin health (lentils are even better).
  4. Big breakfast, light dinner: eating a heavier breakfast and a lighter dinner gives energy in the morning and allows digestion to rest at night.
  5. Balancing indulgences: enjoying social meals without guilt and balancing food intake the next day.
  6. Daily gentle exercise: doing at least 15 minutes of yoga, Pilates, or light walking for long-term health.
  7. Daily baths: taking a warm bath boosts blood circulation and relaxation.
  8. Eating seasonal & diverse foods: including a variety of fresh, seasonal ingredients for balanced nutrition.
  9. Consistent morning routine: waking up at the same time, cleansing and moisturizing, and having a proper breakfast.
  10. Enjoying soup with meals: consuming nutrient-rich soups with vegetables and protein to prevent overeating.
  11. Chewing food thoroughly: eating slowly and chewing well aids digestion and enhances enjoyment.
  12. Light seasoning in food: avoiding overly salty or flavorful meals to appreciate natural tastes.
  13. Maintaining good posture: paying attention to posture during daily activities for better overall health.
  14. Prioritizing protein intake: eating protein-rich foods like tofu, beans, eggs, and fish, to maintain skin firmness as well as muscletone.
  15. Confidence in aging: focusing on internal well-being over external opinions and embracing health at every age.

For more on each of these, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like:

What’s Your Ikigai?

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  • Falling vaccination rates put children at risk of preventable diseases. Governments need a new strategy to boost uptake

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    Child vaccination is one of the most cost-effective health interventions. It accounts for 40% of the global reduction in infant deaths since 1974 and has led to big health gains in Australia over the past two decades.

    Australia has been a vaccination success story. Ten years after we begun mass vaccination against polio in 1956, it was virtually eliminated. Our child vaccination rates have been among the best in the world.

    But after peaking in 2020, child vaccination in Australia is falling. Governments need to implement a comprehensive strategy to boost vaccine uptake, or risk exposing more children to potentially preventable infectious diseases.

    Yuri A/Shutterstock

    Child vaccination has been a triumph

    Thirty years ago, Australia’s childhood vaccination rates were dismal. Then, in 1997, governments introduced the National Immunisation Program to vaccinate children against diseases such as diphtheria, tetanus, and measles.

    Measures to increase coverage included financial incentives for parents and doctors, a public awareness campaign, and collecting and sharing local data to encourage the least-vaccinated regions to catch up with the rest of the country.

    What followed was a public health triumph. In 1995, only 52% of one-year-olds were fully immunised. By 2020, Australia had reached 95% coverage for one-year-olds and five-year-olds. At this level, it’s difficult even for highly infectious diseases, such as measles, to spread in the community, protecting both the vaccinated and unvaccinated.

    Nurse talks to mother and toddler
    By 2020, 95% of children were vaccinated. Drazen Zigic/Shutterstock

    Gaps between regions and communities closed too. In 1999, the Northern Territory’s vaccination rate for one-year-olds was the lowest in the country, lagging the national average by six percentage points. By 2020, that gap had virtually disappeared.

    The difference between vaccination rates for First Nations children and other children also narrowed considerably.

    It made children healthier. The years of healthy life lost due to vaccine-preventable diseases for children aged four and younger fell by nearly 40% in the decade to 2015.

    Some diseases have even been eliminated in Australia.

    Our success is slipping away

    But that success is at risk. Since 2020, the share of children who are fully vaccinated has fallen every year. For every child vaccine on the National Immunisation Schedule, protection was lower in 2024 than in 2020.

    Gaps between parts of Australia are opening back up. Vaccination rates in the highest-coverage parts of Australia are largely stable, but they are falling quickly in areas with lower vaccination.

    In 2018, there were only ten communities where more than 10% of one-year-old children were not fully vaccinated. Last year, that number ballooned to 50 communities. That leaves more areas vulnerable to disease and outbreaks.

    While Noosa, the Gold Coast Hinterland and Richmond Valley (near Byron Bay) have persistently had some of the country’s lowest vaccination rates, areas such as Manjimup in Western Australia and Tasmania’s South East Coast have recorded big declines since 2018.

    Missing out on vaccination isn’t just a problem for children.

    One preprint study (which is yet to be peer-reviewed) suggests vaccination during pregnancy may also be declining.

    Far too many older Australians are missing out on recommended vaccinations for flu, COVID, pneumococcal and shingles. Vaccination rates in aged care homes for flu and COVID are worryingly low.

    What’s going wrong?

    Australia isn’t alone. Since the pandemic, child vaccination rates have fallen in many high-income countries, including New Zealand, the United Kingdom and the United States.

    Globally, in 2023, measles cases rose by 20%, and just this year, a measles outbreak in rural Texas has put at least 13 children in hospital.

    Alarmingly, some regions in Australia have lower measles vaccination than that Texas county.

    The timing of trends here and overseas suggests things shifted, or at least accelerated, during the pandemic. Vaccine hesitancy, fuelled by misinformation about COVID vaccines, is a growing threat.

    This year, vaccine sceptic Robert F. Kennedy Jr was appointed to run the US health system, and Louisiana’s top health official has reportedly cancelled the promotion of mass vaccination.

    In Australia, a recent survey found 6% of parents didn’t think vaccines were safe, and 5% believed they don’t work.

    Those concerns are far more common among parents with children who are partially vaccinated or unvaccinated. Among the 2% of parents whose children are unvaccinated, almost half believe vaccines are not safe for their child, and four in ten believe vaccines didn’t work.

    Other consequences of the pandemic were a spike in the cost of living, and a health system struggling to meet demand. More than one in ten parents said cost and difficulty getting an appointment were barriers to vaccinating their children.

    There’s no single cause of sliding vaccination rates, so there’s no one solution. The best way to reverse these worrying trends is to work on all the key barriers at once – from a lack of awareness, to inconvenience, to lack of trust.

    What governments should do

    Governments should step up public health campaigns that counter misinformation, boost awareness of immunisation and its benefits, and communicate effectively to low-vaccination groups. The new Australian Centre for Disease Control should lead the charge.

    Primary health networks, the regional bodies responsible for improving primary care, should share data on vaccination rates with GPs and pharmacies. These networks should also help make services more accessible to communities who are missing out, such as migrant groups and disadvantaged families.

    State and local governments should do the same, sharing data and providing support to make maternal child health services and school-based vaccination programs accessible for all families.

    A girl and clinician smile at each other
    Governments can communicate better about the benefits of vaccination. Yuri A/Shutterstock

    Governments should also be more ambitious about tackling the growing vaccine divides between different parts of the country. The relevant performance measure in the national vaccination agreement is weak. States must only increase five-year-old vaccination rates in four of the ten areas where it is lowest. That only covers a small fraction of low-vaccination areas, and only the final stage of child vaccination.

    Australia needs to set tougher goals, and back them with funding.

    Governments should fund tailored interventions in areas with the lowest rates of vaccination. Proven initiatives include training trusted community members as “community champions” to promote vaccinations, and pop-up clinics or home visits for free vaccinations.

    At this time of year, childcare centres and schools are back in full swing. But every year, each new intake has less protection than the previous cohort. Governments are developing a new national vaccination strategy and must seize the opportunity to turn that trend around. If it commits to a bold national plan, Australia can get back to setting records for child vaccination.

    Peter Breadon, Program Director, Health and Aged Care, Grattan Institute and Wendy Hu, Associate, Health Program, Grattan Institute

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • What Is Earwax & Should You Get Rid Of It?

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    Earwax (cerumen) forms in the outer ear canal when dead skin cells mix with oily sweat (a specialty of the apocrine glands) and sebum, a fatty substance mostly associated with facial oiliness. But, does it have a purpose, or is it just a waste product?

    Nature is (mostly) best in this case

    Earwax plays an important role in ear health, acting as a natural lubricant that prevents dryness and itchiness, trapping debris and microbes, and forming a protective barrier for the ear canal. It even contains proteins that help fight bacterial infections.

    As for removal: the body has a natural mechanism for removing excess earwax: as skin cells grow, they migrate outward, carrying earwax with them.

    In contrast, manual removal of earwax can do more harm than good. Using swabs or other items often pushes wax deeper, risks damaging the ear canal, and disrupts its protective barrier, potentially leading to infection.

    Ear candling, which claims to extract earwax, not only does not work (its main premise has been actively disproven and clinical evidence shows unequivocally that it doesn’t work by any mysterious method either; it just plain doesn’t work), but also can cause injuries and will tend to leave more harmful debris behind than was there originally.

    For those prone to earwax buildup, over-the-counter eardrops can help soften wax for natural removal, and medical professionals have safe methods to clear blockages if necessary.

    To maintain ear health, it’s best to clean only the outer ear with a damp cloth, limit the use of earplugs or earbuds, and generally leave earwax alone unless it causes discomfort or hearing issues.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Ear Candling: Is It Safe & Does It Work? ← the answer is “no and no”, but the science may interest you

    Take care!

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  • Non-Alcohol Mouthwash vs Alcohol Mouthwash – Which is Healthier?

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    Our Verdict

    When comparing non-alcohol mouthwash to alcohol mouthwash, we picked the alcohol.

    Why?

    Note: this is a contingent choice and is applicable to most, but not all, people.

    In short, there has been some concern about alcohol mouthwashes increasing cancer risk, but research has shown this is only the case if you already have an increased risk of oral cancer (for example if you smoke, and/or have had an oral cancer before).

    For those for whom this is not the case (for example, if you don’t smoke, and/or have no such cancer history), then best science currently shows that alcohol mouthwash does not cause any increased risk.

    What about non-alcohol mouthwashes? Well, they have a different problem; they usually use chlorine-based chemicals like chlorhexidine or cetylpyridinium chloride, which are (exactly as the label promises) exceptionally good at killing oral bacteria.

    (They’d kill us too, at higher doses, hence: swill and spit)

    Unfortunately, much like the rest of our body, our mouth is supposed to have bacteria there and bad things happen when it doesn’t. In the case of our oral microbiome, cleaning it with such powerful antibacterial agents can kill our “good” bacteria along with the bad, which lowers the pH of our saliva (that’s bad; it means it is more acidic), and thus indirectly erodes tooth enamel.

    You can read more about the science of all of the above (with references), here:

    Toothpastes & Mouthwashes: Which Help And Which Harm?

    Summary:

    For most people, alcohol mouthwashes are a good way to avoid the damage that can be done by chlorhexidine in non-alcohol mouthwashes.

    Here are some examples, but there will be plenty in your local supermarket:

    Non-Alcohol, by Colgate | Alcohol, by Listerine

    If you have had oral cancer, or if you smoke, then you may want to seek a third alternative (and also, please, stop smoking if you can).

    Or, really, most people could probably skip mouthwashes, if you’ve good oral care already by other means. See also:

    Toothpastes & Mouthwashes: Which Help And Which Harm?

    (yes, it’s the same link as before, but we’re now drawing your attention to the fact it has information about toothpastes too)

    If you do want other options though, might want to check out:

    Less Common Oral Hygiene Options ← miswak sticks are especially effective

    Take care!

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  • Do Try This At Home: The 12-Week Brain Fitness Program

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    12 Weeks To Measurably Boost Your Brain

    This is Dr. Majid Fotuhi. From humble beginnings (being smuggled out of Iran in 1980 to avoid death in the war), he went on (after teaching himself English, French, and German, hedging his bets as he didn’t know for sure where life would lead him) to get his MD from Harvard Medical School and his PhD in neuroscience from Johns Hopkins University. Since then, he’s had a decades-long illustrious career in neurology and neurophysiology.

    What does he want us to know?

    The Brain Fitness Program

    This is not, by the way, something he’s selling. Rather, it was a landmark 12-week study in which 127 people aged 60–80, of which 63% female, all with a diagnosis of mild cognitive impairment, underwent an interventional trial—in other words, a 12-week brain fitness course.

    After it, 84% of the participants showed statistically significant improvements in cognitive function.

    Not only that, but of those who underwent MRI testing before and after (not possible for everyone due to practical limitations), 71% showed either no further deterioration of the hippocampus, or actual growth above the baseline volume of the hippocampus (that’s good, and it means functionally the memory center of the brain has been rejuvenated).

    You can read a little more about the study here:

    A Personalized 12-week “Brain Fitness Program” for Improving Cognitive Function and Increasing the Volume of Hippocampus in Elderly with Mild Cognitive Impairment

    As for what the program consisted of, and what Dr. Fotuhi thus recommends for everyone…

    Cognitive stimulation

    This is critical, so we’re going to spend most time on this one—the others we can give just a quick note and a pointer.

    In the study this came in several forms and had the benefit of neurofeedback technology, but he says we can replicate most of the effects by simply doing something cognitively stimulating. Whatever challenges your brain is good, but for maximum effect, it should involve the language faculties of the brain, since these are what tend to get hit most by age-related cognitive decline, and are also what tends to have the biggest impact on life when lost.

    If you lose your keys, that’s an inconvenience, but if you can’t communicate what is distressing you, or understand what someone is explaining to you, that’s many times worse—and that kind of thing is a common reality for many people with dementia.

    To keep the lights brightly lit in that part of the brain: language-learning is good, at whatever level suits you personally. In other words: there’s a difference between entry-level Duolingo Spanish, and critically analysing Rumi’s poetry in the original Persian, so go with whatever is challenging and/but accessible for you—just like you wouldn’t go to the gym for the first time and try to deadlift 500lbs, but you also probably wouldn’t do curls with the same 1lb weights every day for 10 years.

    In other words: progressive overloading is key, for the brain as well as for muscles. Start easy, but if you’re breezing through everything, it’s time to step it up.

    If for some reason you’re really set against the idea of learning another language, though, check out:

    Reading As A Cognitive Exercise ← there are specific tips here for ensuring your reading is (and remains) cognitively beneficial

    Mediterranean diet

    Shocking nobody, this is once again recommended. You might like to check out the brain-healthy “MIND” tweak to it, here:

    Four Ways To Upgrade The Mediterranean Diet ← it’s the fourth one

    Omega-3 supplementation

    Nothing complicated here. The brain needs a healthy balance of these fatty acids to function properly, and most people have an incorrect balance (too little omega-3 for the omega-6 present):

    What Omega-3 Fatty Acids Really Do For Us ← scroll to “against cognitive decline”

    Increasing fitness

    There’s a good rule of thumb: what’s healthy for your heart, is healthy for your brain. This is because, like every other organ in your body, the brain does not function well without good circulation bringing plenty of oxygen and nutrients, which means good cardiovascular health is necessary. The brain is extra sensitive to this because it’s a demanding organ in terms of how much stuff it needs delivering via blood, and also because of the (necessary; we’d die quickly and horribly without it) impediment of the blood-brain barrier, and the possibility of beta-amyloid plaques and similar woes (they will build up if circulation isn’t good).

    How To Reduce Your Alzheimer’s Risk ← number two on the list here

    Practising mindfulness medication

    This is also straightforward, but not to be underestimated or skipped over:

    No-Frills, Evidence-Based Mindfulness

    Want to step it up? Check out:

    Meditation Games That You’ll Actually Enjoy

    Lastly…

    Dr. Fotuhi wants us to consider looking after our brain the same way we look after our teeth. No, he doesn’t want us to brush our brain, but he does want us to take small measurable actions multiple times per day, every day.

    You can’t just spend the day doing nothing but brushing your teeth for the entirety of January the 1st and then expect them to be healthy for the rest of the year; it doesn’t work like that—and it doesn’t work like that for the brain, either.

    So, make the habits, and keep them going

    Take care!

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  • Superfood Kale & Dill Pâté

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    Most of us could do with eating more greens a lot of the time, but it’s not always easy to include them. This kale and dill pâté brings a healthy dose of green in luxurious style, along with abundant phytochemicals and more!

    You will need

    • 2 handfuls kale, stalks removed
    • 1 cup soft cheese (you can use our Healthy Plant-Based Cream Cheese recipe if you like)
    • 2 tbsp fresh dill, chopped
    • 1 tsp capers
    • 1 tsp black pepper, coarse ground
    • ½ tsp MSG, or 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Steam the kale for about 5 minutes or until wilted and soft. Run under cold water to halt the cooking process.

    2) Combine all the ingredients, including the kale you just blanched, in a food processor and blitz to make a smooth pâté.

    3) Serve with oatcakes or vegetable sticks, or keep in the fridge to enjoy it later:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Brain Food? The Eyes Have It!

    Take care!

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  • Needle Pain Is a Big Problem for Kids. One California Doctor Has a Plan.

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    Almost all new parents go through it: the distress of hearing their child scream at the doctor’s office. They endure the emotional torture of having to hold their child down as the clinician sticks them with one vaccine after another.

    “The first shots he got, I probably cried more than he did,” said Remy Anthes, who was pushing her 6-month-old son, Dorian, back and forth in his stroller in Oakland, California.

    “The look in her eyes, it’s hard to take,” said Jill Lovitt, recalling how her infant daughter Jenna reacted to some recent vaccines. “Like, ‘What are you letting them do to me? Why?’”

    Some children remember the needle pain and quickly start to internalize the fear. That’s the fear Julia Cramer witnessed when her 3-year-old daughter, Maya, had to get blood drawn for an allergy test at age 2.

    “After that, she had a fear of blue gloves,” Cramer said. “I went to the grocery store and she saw someone wearing blue gloves, stocking the vegetables, and she started freaking out and crying.”

    Pain management research suggests that needle pokes may be children’s biggest source of pain in the health care system. The problem isn’t confined to childhood vaccinations either. Studies looking at sources of pediatric pain have included children who are being treated for serious illness, have undergone heart surgeries or bone marrow transplants, or have landed in the emergency room.

    “This is so bad that many children and many parents decide not to continue the treatment,” said Stefan Friedrichsdorf, a specialist at the University of California-San Francisco’s Stad Center for Pediatric Pain, speaking at the End Well conference in Los Angeles in November.

    The distress of needle pain can follow children as they grow and interfere with important preventive care. It is estimated that a quarter of all adults have a fear of needles that began in childhood. Sixteen percent of adults refuse flu vaccinations because of a fear of needles.

    Friedrichsdorf said it doesn’t have to be this bad. “This is not rocket science,” he said.

    He outlined simple steps that clinicians and parents can follow:

    • Apply an over-the-counter lidocaine, which is a numbing cream, 30 minutes before a shot.
    • Breastfeed babies, or give them a pacifier dipped in sugar water, to comfort them while they’re getting a shot.
    • Use distractions like teddy bears, pinwheels, or bubbles to divert attention away from the needle.
    • Don’t pin kids down on an exam table. Parents should hold children in their laps instead.

    At Children’s Minnesota, Friedrichsdorf practiced the “Children’s Comfort Promise.” Now he and other health care providers are rolling out these new protocols for children at UCSF Benioff Children’s Hospitals in San Francisco and Oakland. He’s calling it the “Ouchless Jab Challenge.”

    If a child at UCSF needs to get poked for a blood draw, a vaccine, or an IV treatment, Friedrichsdorf promises, the clinicians will do everything possible to follow these pain management steps.

    “Every child, every time,” he said.

    It seems unlikely that the ouchless effort will make a dent in vaccine hesitancy and refusal driven by the anti-vaccine movement, since the beliefs that drive it are often rooted in conspiracies and deeply held. But that isn’t necessarily Friedrichsdorf’s goal. He hopes that making routine health care less painful can help sway parents who may be hesitant to get their children vaccinated because of how hard it is to see them in pain. In turn, children who grow into adults without a fear of needles might be more likely to get preventive care, including their yearly flu shot.

    In general, the onus will likely be on parents to take a leading role in demanding these measures at medical centers, Friedrichsdorf said, because the tolerance and acceptance of children’s pain is so entrenched among clinicians.

    Diane Meier, a palliative care specialist at Mount Sinai, agrees. She said this tolerance is a major problem, stemming from how doctors are usually trained.

    “We are taught to see pain as an unfortunate, but inevitable side effect of good treatment,” Meier said. “We learn to repress that feeling of distress at the pain we are causing because otherwise we can’t do our jobs.”

    During her medical training, Meier had to hold children down for procedures, which she described as torture for them and for her. It drove her out of pediatrics. She went into geriatrics instead and later helped lead the modern movement to promote palliative care in medicine, which became an accredited specialty in the United States only in 2006.

    Meier said she thinks the campaign to reduce needle pain and anxiety should be applied to everyone, not just to children.

    “People with dementia have no idea why human beings are approaching them to stick needles in them,” she said. And the experience can be painful and distressing.

    Friedrichsdorf’s techniques would likely work with dementia patients, too, she said. Numbing cream, distraction, something sweet in the mouth, and perhaps music from the patient’s youth that they remember and can sing along to.

    “It’s worthy of study and it’s worthy of serious attention,” Meier said.

    This article is from a partnership that includes KQED, NPR, and KFF Health News.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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