Health Tips Based on Experience

This is only my observation every time I’ve been in Japanese cruise or itinerary, I notice that Japanese are medium and also everyday when I was assigned in the open deck we always set up early in the morning water for the taiso, also it’s very rear to see Japanese in wheel chair.

while there is a cruise itenerary that a lot of rental wheel chair or guest with wheel chair on board. in my observation is its all about our habit when it come to the food that we eat daily.

Most of my friend work as a waiter also told me that the Japanese eat only small portion in every food they like, this is the way we should have our food to avoid over eating that turn into cholesterol.

Many Japanese people maintain a naturally slim and healthy body, which also helps in preventing and managing Type 2 diabetes. Their lifestyle and dietary habits focus on balanced nutrition, portion control, and daily movement all of which contribute to better blood sugar control.

If you have Type 2 diabetes and want to stay slim while improving your health, follow these Japanese-inspired habits. Sometime also I feel pity to my wife because there is a day that she ask me to have food in the restaurant however, most of the time I refuse her because of the food that I can’t take from the restaurant.

After I found out about diabetes I totally change my habit with regards to the food that I eat daily. In the beginning it is very hard to hold myself to the food that I want especially if I’m hungry. Repetition and ignoring what I want to eat is a big help to maintain my daily food. Again its up to us what kind of result we need.

Here is my example of food to Follow a Japanese Inspired Diabetes Friendly Diet they called – Washoku

The traditional Japanese diet is nutrient dense, balanced, and low in processed carbs, making it ideal for managing blood sugar and staying slim.

Best Foods for Diabetes

Fish & Seafood – Rich in omega -3s, which reduce inflammation and improve insulin sensitivity.
Non Starchy Vegetables Broccoli, spinach, mushrooms, and seaweed help regulate blood sugar. Fermented Foods miso, natto, kimchi Promote gut health, which is linked to better diabetes control.
Brown Rice or Quinoa Instead of White Rice – Provides fiber to prevent blood sugar spikes.
Green Tea – Contains antioxidants that support metabolism and reduce blood sugar levels.

Foods to Limit – Sugary and processed foods cakes, sodas, pastries. White bread, pasta, and refined carbs. High fat dairy and red meat, which can contribute to insulin resistance.

Portion Control & Mindful Eating Japanese meals are served in small portions, which prevents over eating a crucial factor in diabetes management.

How to Eat Mindfully like the Japanese follow Hara Hachi Bu Stop eating when you’re 80% full. Use small bowls and plates to naturally eat less. Chew food slowly to help regulate blood sugar and digestion. Use chopsticks they help slow down eating and prevent mindless snacking.

Stay Active Daily Japanese people integrate movement into their daily lives, which helps burn calories, improve insulin sensitivity, and stabilize blood sugar.

Simple Ways to Move More Walk after meals A 15-minute walk helps lower blood sugar.
 Use stairs instead of elevators. Incorporate light stretching or yoga to improve circulation. Consider Tai Chi or gentle martial arts, which enhance balance and metabolic health.

 Hydrate with Green Tea & Water

Japanese people regularly drink green tea, which has blood sugar lowering properties. Drink green tea instead of sugary drinks. Stay hydrated with water to prevent cravings and dehydration-related sugar spikes.

Prioritize Gut Health for Blood Sugar Control

A healthy gut is linked to better weight management and diabetes control. Eat fermented foods miso, natto, kimchi, yogurt to balance gut bacteria. Reduce processed foods and excess sugar to support digestion.

Get Quality Sleep & Reduce Stress

Lack of sleep and stress can worsen blood sugar levels and lead to weight gain. Sleep 7-9 hours per night to regulate hunger hormones. Reduce screen time before bed to improve sleep quality. Practice meditation or deep breathing to manage stress and control cortisol levels.

Cook at Home & Avoid Processed Fast Foods Home-cooked meals using fresh ingredients allow better blood sugar control and weight management blood sugar control and weight management. Use steaming, grilling, or boiling instead of frying. Prepare meals with whole, fiber rich ingredients.

Adopting Japanese inspired lifestyle focusing on balanced nutrition, portion control, daily movement, and mindful habits can help manage Type 2 diabetes while maintaining a slim and healthy body. These habits promote stable blood sugar, better metabolism, and overall well being.

Ones again thank you very much for your time

Reynaldo M. Oliva