As a family doctor and a mom to two young kids, I’m always looking for ways to integrate wellness into our busy lives. But it wasn’t until our family trip to Japan that I truly understood how health can be woven into the fabric of daily culture. My husband and I took our 6-year-old son and 8-year-old daughter on an adventure, hoping for a memorable vacation. We came back with so much more: a new perspective on health and happiness that has reshaped our family’s routines for the better.

From the bustling streets of Tokyo to the serene temples of Kyoto, we were struck by the vitality and mindfulness we saw everywhere. It inspired me to look closer, both as a doctor and a mom. Here are 10 incredible lessons from Japan that we’ve brought home and how they’ve made us happier and healthier.

1. Embrace Shinrin-yoku (Forest Bathing)

In Japan, spending mindful time in nature is called Shinrin-yoku, or “forest bathing.” It’s not about hiking miles; it’s about immersing your senses in the natural environment. We did this in the Arashiyama Bamboo Grove, where we encouraged the kids to listen to the rustling leaves and feel the cool air.

2. Practice Hara Hachi Bu

This Okinawan concept means “eat until you are 80% full.” In Japan, portion sizes are naturally smaller, which made this practice easier to adopt. Instead of overstuffed plates, we learned to serve smaller amounts and check in with our bodies before reaching for seconds.

3. Add Fermented Foods to Your Diet

Miso soup for breakfast and pickled vegetables with dinner were staples during our trip. These fermented foods are packed with probiotics that boost gut health and immunity. We now start our day with a small bowl of miso soup and have incorporated things like kimchi and kefir into our diets. It’s been a game-changer for our digestive health.

4. Walk Everywhere

We logged thousands of steps a day in Japan, walking to train stations, through markets, and around parks. Daily movement is built into the lifestyle, not just reserved for the gym. Back home, we’ve been trying our best to walk after meals and go for regular walks around the neighbourhood. The kids have more energy, and it’s a great way for my husband and I to decompress.

5. Soak in an Onsen (or a Hot Bath)

The Japanese tradition of soaking in mineral-rich hot springs, or onsen, is incredibly relaxing. It’s known to improve circulation and reduce stress. While we don’t have a natural hot spring in our backyard, we’ve instituted a weekly “onsen night” where we go to our community pool and go for a swim and then relax in the hot tub together. It helps soothe sore muscles and signals to our bodies that it’s time to wind down.

6. Discover Your Ikigai

Ikigai translates to “a reason for being.” It’s the intersection of what you love, what you’re good at, what the world needs, and what you can be paid for. While my kids are too young to define their careers, this trip prompted important conversations about their passions. As a doctor and mother, my ikigai feels clear, and nurturing my children’s interests helps them find purpose and joy.

7. Take Sun Protection Seriously

I was amazed by how diligent Japanese are about sun protection. Many carried parasols and wore wide-brimmed hats and gloves, even on cloudy days. As a doctor, I know the risks of sun damage. This was a powerful reminder to make daily SPF a non-negotiable for the whole family, not just for beach days.

8. Eat More Fish

From sushi to grilled mackerel, fish was a delicious and constant presence on our plates. Rich in omega-3 fatty acids, fish is incredible for heart health and brain development. We’ve committed to having fish at least twice a week. The kids love salmon, and it’s an easy and healthy protein to build a meal around.

9. Incorporate Gentle Exercise

We saw people of all ages, especially seniors, practicing gentle exercises like Tai Chi in parks. These movements improve balance, flexibility, and mindfulness. We’ve started doing simple morning stretches together as a family. It’s a gentle way to wake up our bodies and start the day with intention.

10. Minimize Sugar and Processed Foods

Desserts in Japan were often subtly sweet, featuring ingredients like red bean, matcha, or fresh fruit. This was a refreshing change from the highly processed, sugary treats common at home. We haven’t eliminated sweets, but we’ve shifted our focus to fruit for dessert and baking with less sugar. The kids barely notice the difference, but their bodies do.

Our trip to Japan was far more than a vacation—it was an education in well-being. By adopting these simple, mindful practices, we’ve brought a piece of that healthy culture into our home.