Doctor and author Mark Hyman regularly shares health advice with millions of followers across social media platforms. Recently, he discussed a Japanese dietary habit with a large audience. He explained, "'Hara hachi bu' is an ancient practice from Okinawa, Japan, where people have the longest lifespans and healthiest lives. Their secret is stopping eating when they feel 80% full."

He further explained that research has shown eating until 80% full can "enhance longevity, reduce the risk of chronic diseases, and improve digestion." Doctor Hyman added, "This small change helps prevent overeating and supports a balanced metabolism."

The doctor noted that this approach "teaches us to respect the body's natural hunger signals – a powerful lesson in mindful eating." It also helps reduce inflammation, an element that can be triggered by overeating and contributes to numerous health issues.

Okinawans in Japan harvest produce in a garden. Photo: Globe Trender

In Okinawa, elders often say "hara hachi bu" before meals as a reminder to avoid overeating. This teaches each generation of Japanese people about portion control.

According to Doctor Debjani Banerjee, head of nutrition at PSRI Hospital in India, one of the key benefits of hara hachi bu is weight management, which helps reduce the risk of obesity-related health problems.

A 2018 review in Current Obesity Reports noted that although not designed for weight loss, this method can support healthy weight management through portion control and conscious eating.

Eating until 80% full is associated with a reduced risk of acid reflux, bloating, and digestive issues. This method can also help manage blood sugar levels by preventing sudden spikes and drops related to the overconsumption of food.

According to a 2021 study in Frontiers in Neuroendocrinology, hara hachi bu can also help address emotional eating, making it particularly suitable for women, who are 2-3 times more susceptible to anxiety and mood-related disorders.

Significant health benefits have also been observed in Okinawans who follow this method. A 2009 study in the Journal of the American College of Nutrition showed that their rates of prostate, colon, and breast cancer were 50% lower compared to the rest of Japan. Eating until 80% full is linked to a reduced risk of chronic diseases such as: cancer, stroke, and heart disease.

However, experts also warn of potential risks, especially for individuals with eating disorders. Those with these conditions already have a lower energy intake compared to the average person; therefore, hara hachi bu could be dangerous as their daily food intake would significantly decrease.

How to apply "Hara hachi bu" in daily life:

Eat slowly

The body needs time to register feelings of fullness. Eating slowly will help you recognize the 80% limit.

Divide portions

Serve smaller portions. You can always take more if true hunger persists.

Eat mindfully

Focus on each bite, savor the flavors to increase satisfaction.

Doctor Mark Hyman's post concluded that individuals practicing hara hachi bu report fewer cravings, more stable moods, and even maintain their weight. Experts advise keeping a food journal to track progress and feelings during meals, which aids in adapting to this method while maintaining a healthy relationship with food.

By My Y, adapted from Mirror and Times of India.