People in Okinawa, Japan, have an average life expectancy of 80 years. One principle consistently upheld by the local community is hara hachi bu, the concept of stopping eating before feeling full and leaving space in the stomach that provides health benefits. This concept is considered relevant for maintaining health and preventing obesity and chronic metabolic diseases.
A lecturer at the Department of Health Nutrition, Faculty of Medicine, Public Health, and Nursing, Universitas Gadjah Mada (FK-KMK UGM), Rahadyana Muslichah, who is familiarly known as Icha, explained hara hachi bu as a mindful eating concept that has become part of Okinawan food culture.
Icha explained that, in addition to their high life expectancy, Okinawan people have a low risk of chronic diseases. Hara hachi bu is rooted as a way of life and culture, more than merely a dieting strategy. This principle is closely related to mindful eating, the concept of being aware of the food consumed, which is currently widely promoted by practitioners and influencers on social media.
“Hara hachi bu is very close to mindful eating. When eating, we must focus on the food, avoid multitasking, enjoy the taste, and pay attention to our body’s signals. The goal is to help us control the amount of food we consume,” she said on Monday (Apr. 13).
It is known that the body’s physiology is the reason this 80 percent fullness principle provides benefits. The main benefit is reducing the metabolic burden caused by excessive food intake. Overeating places pressure on the digestive tract, which can lead to overweight or obesity and various other disease risks. The digestive system cannot be forced to work continuously.
“Hara hachi bu also gives the digestive system time to rest,” she explained.
Furthermore, the body already has standards for recognizing hunger and satiety. However, the stomach needs time to communicate these signals to the brain. Hara hachi bu cannot be applied when someone eats in a hurry.
“The stomach needs time to send signals to the brain when it is full. So, by stopping at 80 percent, we have actually received enough energy, even if we do not yet feel full,” she explained.
Nevertheless, Icha noted several important considerations when applying this principle. The nutrition expert explained that hara hachi bu is not suitable for individuals who have specific calorie targets, such as pregnant women, young children, adolescents, and athletes. According to her, forcing this principle in such conditions, even with adjustments, may reduce calorie intake and trigger other side effects.
Icha offered several suggestions for those who wish to adopt the practice of stopping before feeling full. Just as the body needs time, change also requires time to adapt. First, external changes may cause discomfort and doubt due to perceived side effects. Second, motivation and intention are necessary to remain consistent. Third, it is important to recognize the body’s hunger and satiety cues, which requires training in sensory awareness. Fourth, eliminating distractions is essential so the body can focus on recognizing these signals.
“Something as simple as being mindful while chewing already becomes a signal sent from the stomach to the brain to feel full,” she concluded.
Author: Ika Agustine
Editor: Gusti Grehenson
Post-editor: Rajendra Arya
Photo: Freepik