Have you been feeling a bit off lately but can’t quite pinpoint why?
Are you waking up foggy and sluggish every morning?
If so, your diet might be the culprit.
Let’s explore the age-old saying, “You are what you eat,” and how mindful eating can harmonize both your mind and body—from the inside out.
What Does “You Are What You Eat” Mean?
This phrase has been around since the 18th century, but the concept is even older.
Hippocrates, often called the “Father of Medicine,” said,
Let food be thy medicine and medicine be thy food.
Even in ancient times, people understood that healing and maintaining health depended on what you ate. Modern medicine and nutritional science confirm this: the food you consume literally builds your body.
Through digestion and absorption, nutrients travel in your blood to every cell—your muscles, skin, organs, hormones, and even immune cells are all rebuilt daily with the nutrition from your meals.
For example:
- Skin cells renew roughly every 28 days
- Intestinal lining regenerates every 2–3 days
- Red blood cells turn over every 120 days
In other words, the body you have today is shaped by the foods you’ve eaten so far.
This means your food choices and eating habits affect not only your physical well-being but also your mental state, ultimately shaping your overall life.
The Science Behind Food & Mental Health
Ever heard of the gut-brain axis?
It refers to the direct connection between your gut and brain via neural pathways. Notably, about 90% of serotonin, often called the “happiness hormone,” is produced in the gut.
A 2015 Caltech study showed that the balance of your gut bacteria directly affects serotonin production.
A well-balanced gut microbiome supports a stable mood and improved sleep. It’s a scientifically backed cycle for holistic well-being:
Nutritious food → Healthy gut → Better brain function → Balanced mind
My Experience: Lightening Up Mind and Body Through Diet
During my time as cabin crew, my life was unpredictable, and I often ate out. This led to:
- Recurring skin breakouts
- Poor sleep and lingering fatigue
- Constant tension and irritability
Determined to change, I revamped my diet, focusing on natural foods and incorporating homemade fermented foods. I cut out additives and dove into making preparations like shio-koji, natto, and amazake.
The results were remarkable: improved skin turnover, fewer breakouts, deeper sleep, and waking up refreshed. My irritability decreased, and I felt calmer overall.
What surprised me most was how easy it became to maintain once I started—I couldn’t go back to ready-to-eat meals full of artificial ingredients.
My Easy Homemade Fermented Line-Up
Let me introduce you to some of my favorite homemade ferments — all made with simple ingredients you can easily ferment at home.
Most of them use koji (rice koji), which is steamed rice inoculated with a special mold called Aspergillus oryzae. This friendly fungus plays a vital role in Japanese fermentation.
Koji breaks down starches and proteins into natural sugars and amino acids, creating deep umami flavors. It’s the secret behind many beloved Japanese foods like miso, soy sauce, and sake.
Think of koji as Japan’s natural flavor and nutrition booster — it doesn’t just make food taste better, it also supports digestion and gut health.
- Amazake: A traditional sweetener made from rice koji and rice. It’s rich in nutrients, making it a healthy alternative to sugar.
- Miso: A traditional Japanese paste made from fermented soybeans, rice koji, and salt. It’s full of probiotics and known to support the immune system. Commonly used in soups, marinades, and sauces.
- Shio-koji: A fermented seasoning made from rice koji, salt, and water. It brings out natural flavors and makes dishes more tender and delicious. Great for marinating meats, fish, and vegetables.
- Shoyu-koji: A flavorful blend of soy sauce and rice koji. It adds rich umami depth to dishes and lets you enjoy the taste with less salt.
- Onion-koji: A homemade mix of grated onion and rice koji. It’s a go-to all-purpose seasoning that adds sweetness, umami, and saves time in the kitchen.
- Homemade natto: A sticky, fermented soybean dish known for its strong flavor and texture. Packed with plant-based protein and probiotics, it’s excellent for gut health.
Once you try them, you’ll be hooked! I’ll share recipes in another post.
How to Start Eating for Wellness Today
There’s no need to go all-in at once. Pick one small habit and begin:
1. Choose High-Quality, Pure Seasonings
Opt for naturally brewed soy sauce or chemical-free miso. While they may cost more, their flavors are far richer, making them an investment in your health.
Homemade shio-koji and shoyu-koji are also cost-effective and powerful flavor boosters.
2. Incorporate Fermented Foods Daily
Eating live fermented foods—like natto, miso, amazake, or nukazuke (rice-bran pickles)—without overcooking helps preserve beneficial bacteria crucial for gut health.
Why Try Homemade Natto?
Even though natto is common in Japan, it can be hard to find overseas. But once you learn to make it at home, you can enjoy it whenever you like. You can also experiment with black soybeans and other unique varieties.
Since I started making my own natto, I simply can’t go back to store-bought versions.
3. Savor Your Food with All Five Senses
How you eat matters just as much as what you eat. Even one mindful meal a day can make a significant difference:
- Take a moment before eating to center yourself and say “itadakimasu*.”
- Enjoy the color, aroma, sound, texture, and taste.
- Chew thoroughly, savoring each bite.
- When eating with others, share gratitude and joy—not complaints or negativity.
- Laughter during meals not only brightens the atmosphere but also aids digestion.
*“Itadakimasu” is a traditional Japanese phrase said before eating a meal. Often translated simply as “Let’s eat,” it’s a way of showing gratitude—for the food, the people who prepared it, and the life that was taken to nourish us.
This transforms meals from mere nutrition into dedicated self-care time for your mind and body.
In Conclusion: Eating is Self‑Care
What you eat reflects how you treat yourself.
Each meal is a step toward the person you’re becoming. “Balance” isn’t about making massive changes; it’s the accumulation of small, intentional choices.
Don’t wait until tomorrow—start with your very next meal today. Nourishing food leads to a nourished body, and ultimately, a nourished soul.
How mindful are you when you eat? Tonight, choose one food that truly cares for you—and let that be today’s first step. ✨
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