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Every time I travel and enter the breakfast room of my hotel, I think of Japan.

And not just because of the curious surprises that I encountered when traveling there. (Once, the hotel’s definition of a ‘western style breakfast buffet’ was shrimp pasta and pepperoni pizza!) The Japanese have an interesting relationship with their nutrition. Japanese cuisine is said to have a much higher dietary diversity than western cultures do.

This is associated with a reduced intellectual decline at older age, as was reported by Rei Otsuka and colleagues in 2017 (among others).  In other words, daily intake of various kinds of food lower the risk that you encounter a reduction of your cognitive abilities as you grow older.

Outstanding, even in Japan, is the island of Okinawa, where many people grow very old very healthily. It is not only dietary diversity that contributes to a long and healthy life. The Okinawans have a useful saying: “Hara hachi bu,” which loosely translates to “only fill up to 80%”. Unlike many of us, they don’t snack, but leave their intestines several hours to process the food. And they move a lot – from walking to dancing and martial arts.

Four Easy Rules for Healthy Eating and Lifestyle

So when I approach the buffet, I like picking a little bit of everything – which is fun, contributes to an interesting breakfast conversation, and might even be a smart move for my brain function and mental health!

The real challenge at a buffet, of course, is not to overeat.

Otsuka, R., Nishita, Y., Tange, C., Tomida, M., Kato, Y., Nakamoto, M., Imai, T., Ando, F. & Hiroshi Shimokata, H. Dietary diversity decreases the risk of cognitive decline among Japanese older adults, Geriatr Gerontol Int, 17: 937–944 (2017)  https://onlinelibrary.wiley.com/doi/pdf/10.1111/ggi.12817

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Anne Siegl, PhD is a psychologist and neuroscientist at Klinik für Psychiatrie, Psychosomatik und Psychotherapie Universitätsklinikum, Frankfurt am Main, Germany. She is researching effects of nutrition on psychological well-being.

This project has received funding from the European Union’s Horizon 2020 research and innovation programme under grant agreement No 728018

New Brain Nutrition is a project and brand of Eat2BeNice, a consortium of 18 European University Hospitals throughout the continent.

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