In Japan, there are several cultural habits, dietary practices, and lifestyle choices that contribute to maintaining health during the colder winter months. Here are some key ways Japanese people stay healthy in winter:
1. Hot Soups and Stews
- Japanese cuisine is rich in nourishing soups and stews, especially during winter. Dishes like nabe (hot pot) and ozoni (a soup made with mochi, vegetables, and sometimes fish or meat) provide warmth, essential nutrients, and comfort. These meals are often shared with family, promoting both physical warmth and social well-being.
2. Seasonal Foods
- Winter brings seasonal foods like daikon (radish), kale, sweet potatoes, and root vegetables, which are packed with vitamins and fiber.
- Foods like yuzu (a citrus fruit) are also used in hot drinks or to flavor dishes, offering immune-boosting vitamin C.
3. Warming Drinks
- Hot drinks like matcha (green tea), yuzu tea, and sake (in moderation) are popular. The warm liquids help hydrate the body, while ingredients like ginger and yuzu promote circulation and provide warmth.
- Amazake, a traditional sweet, non-alcoholic drink made from fermented rice, is commonly consumed in winter to help maintain energy levels and boost immunity.
4. Exercise and Outdoor Activities
- Even in winter, many Japanese people remain active. Onsen (hot springs) are often visited for relaxation and muscle recovery, especially during colder months. The warm mineral water soothes aches and promotes overall well-being.
- Outdoor activities like skiing and snowboarding in areas like Hokkaido are popular winter sports that help maintain physical fitness.
5. Layering Clothing and Keeping Warm
- Japanese people tend to wear layers of clothing, especially in winter, to stay warm. Hifu (traditional padded jackets) or kotatsu (heated tables) are common in homes. Heat-tech clothing, made by brands like Uniqlo, is popular for providing warmth while being lightweight and breathable.
6. Maintaining Good Hygiene
- During winter, there’s a heightened focus on hygiene to prevent colds and flu. Japanese people commonly wear face masks when they feel unwell or to avoid catching germs from others. They also wash their hands regularly, which helps reduce the spread of viruses.
- Kairo (portable hand warmers) are commonly used, especially when people are commuting or working outdoors, which helps avoid stress on the body due to cold exposure.
7. Rest and Balance
- Japanese culture places high importance on maintaining a balanced lifestyle. In winter, people tend to sleep more to allow the body to regenerate and fight off seasonal illnesses. The sleeping environment in Japan is often carefully controlled, with heated futons or space heaters used to ensure warmth while resting.
- Shinrin-yoku (forest bathing) is a practice that encourages spending time outdoors to relieve stress and improve mental health, which is important during the darker, colder winter months.
8. Taking Preventive Measures
- Vitamin D is a concern during winter, as there is less sunlight. Many Japanese people consume foods rich in vitamin D (like fish or fortified foods) or use supplements to ensure they maintain healthy levels.
- People also commonly drink sōmen or kuyōkan soups for their digestive benefits and to improve circulation.
In essence, maintaining health in winter in Japan is a combination of eating nourishing foods, staying active, keeping warm, and practicing good hygiene. The cold months are seen as a time to focus on strengthening the body and mind through thoughtful practices and daily routines.
1. Hot Soups and Stews
- Japanese cuisine is rich in nourishing soups and stews, especially during winter. Dishes like nabe (hot pot) and ozoni (a soup made with mochi, vegetables, and sometimes fish or meat) provide warmth, essential nutrients, and comfort. These meals are often shared with family, promoting both physical warmth and social well-being.
2. Seasonal Foods
- Winter brings seasonal foods like daikon (radish), kale, sweet potatoes, and root vegetables, which are packed with vitamins and fiber.
- Foods like yuzu (a citrus fruit) are also used in hot drinks or to flavor dishes, offering immune-boosting vitamin C.
3. Warming Drinks
- Hot drinks like matcha (green tea), yuzu tea, and sake (in moderation) are popular. The warm liquids help hydrate the body, while ingredients like ginger and yuzu promote circulation and provide warmth.
- Amazake, a traditional sweet, non-alcoholic drink made from fermented rice, is commonly consumed in winter to help maintain energy levels and boost immunity.
4. Exercise and Outdoor Activities
- Even in winter, many Japanese people remain active. Onsen (hot springs) are often visited for relaxation and muscle recovery, especially during colder months. The warm mineral water soothes aches and promotes overall well-being.
- Outdoor activities like skiing and snowboarding in areas like Hokkaido are popular winter sports that help maintain physical fitness.
5. Layering Clothing and Keeping Warm
- Japanese people tend to wear layers of clothing, especially in winter, to stay warm. Hifu (traditional padded jackets) or kotatsu (heated tables) are common in homes. Heat-tech clothing, made by brands like Uniqlo, is popular for providing warmth while being lightweight and breathable.
6. Maintaining Good Hygiene
- During winter, there’s a heightened focus on hygiene to prevent colds and flu. Japanese people commonly wear face masks when they feel unwell or to avoid catching germs from others. They also wash their hands regularly, which helps reduce the spread of viruses.
- Kairo (portable hand warmers) are commonly used, especially when people are commuting or working outdoors, which helps avoid stress on the body due to cold exposure.
7. Rest and Balance
- Japanese culture places high importance on maintaining a balanced lifestyle. In winter, people tend to sleep more to allow the body to regenerate and fight off seasonal illnesses. The sleeping environment in Japan is often carefully controlled, with heated futons or space heaters used to ensure warmth while resting.
- Shinrin-yoku (forest bathing) is a practice that encourages spending time outdoors to relieve stress and improve mental health, which is important during the darker, colder winter months.
8. Taking Preventive Measures
- Vitamin D is a concern during winter, as there is less sunlight. Many Japanese people consume foods rich in vitamin D (like fish or fortified foods) or use supplements to ensure they maintain healthy levels.
- People also commonly drink sōmen or kuyōkan soups for their digestive benefits and to improve circulation.
In essence, maintaining health in winter in Japan is a combination of eating nourishing foods, staying active, keeping warm, and practicing good hygiene. The cold months are seen as a time to focus on strengthening the body and mind through thoughtful practices and daily routines.