Recommendations for a healthy lifestyle in Vietnam that should be taken care of on a daily basis

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I am quite conscious about my health these days. As a routine, I drink 2 cups of white water as soon as I wake up every morning, go for a 20~30 minute walk, don't have breakfast to leave at least 16 hours between meals (said to be good for the intestines), and eat canned mackerel, miso soup, natto and eggs for lunch almost everyday. For that matter, I eat whatever I want at night without worrying about it. After dinner, I do muscle training for about 20 minutes. If I don't have the motivation to continue every day, I make it a fairly loose workout. After muscle training, I walk or run for 30-60 minutes, and I make sure to soak in the bathtub every night. After warming up in the bathtub, I try to take a 5 minute cold water bath. It is hell in the middle of winter lol. But after about 1 minute of endurance, I start to feel good. It boosts my immune system, it is anti-aging, and I can go to sleep easily.
Other things I do include: not drinking alcohol at home, resting my bowels as much as possible the day after eating too much, drinking Yakult 1000, drinking 2~3 liters of water a day, using protein without artificial sweeteners, and going to saunas often.
To be honest, I had never been conscious of my health until three years ago, when I weighed myself and found that I weighed over 70 kg. I thought, "This is bad...!" and started dieting. From there, I started to read a lot of articles on health, started to do a 16-hour fast, and became more conscious of my health. I started to think better, started to do better at work, and was able to lose 13 kilos of weight. As long as I continue to work hard, I will continue to do this health program. Finally, please subscribe to my YouTube channel and follow me on TikTok lol.

Kento@Vietnam

Vietnam 7 years.
He runs a Youtube channel "VietKen's Vietnam Channel/VietKen".
We are currently aiming for 10,000 YouTube subscribers. Please subscribe.

CampusWhat are some of the simple exercises you do to maintain your mental health? What do you do to maintain your mental health?
prefectural capitalI regularly take walks on the lake in Ho Chi Minh City, go jogging for exercise, and use the sauna to clear my mind and my emotions.
CampusWhat are some of the things you pay attention to in terms of eating habits in Vietnam?
prefectural capitalIn Vietnam, there are few opportunities to eat vegetables, so I try to drink aojiru (green juice) every day. Also, there are many vegetarian buffet restaurants in Vietnam, so when I am lacking in vegetables, I go to such restaurants and try to eat a lot of vegetables in a tasty way. I try to drink 2 liters of water a day instead of drinking juice.

Take Sơn Yamamoto

Father of 3 children / TV station in Ishikawa, Japan → TV station in Vietnam.
Influencer with 350,000 followers on tiktok.

CampusWhat are some of the things you pay attention to in terms of eating habits in Vietnam?
Takehito YamamotoI'm concerned that the theme is "how to stay healthy" and I'm not sure I have much value to offer, given my continued inactivity. I try not to eat much raw food...but I gobble up raw vegetables from local food. I have dinner at home once a week, and I try not to eat snacks (I like them, but I am patient).
CampusWhat kind of exercise do you do?
Takehito YamamotoI try to "walk as much as possible" because I don't have many opportunities for sports. 10 km or so is within walking distance.
CampusWhat do you do to maintain your mental health?
Takehito YamamotoAroma diffuser: I use an aroma diffuser at home. I use different scents for different purposes, such as for work and bedtime, to switch off my mind.
CampusI'd like to ask: Are there any supplements, health foods, fruits, drinks, etc. that you would recommend?
Takehito YamamotoI have a big sweet tooth by nature, but I try to fill my stomach with healthy fruits such as watermelon and guava. I also love natto and brown rice.
CampusSleep: What are some of the things you take care of regarding sleep, such as the time you go to bed, how many hours or more you try to sleep, etc.?
Takehito YamamotoI am a night person by nature, and if left alone, I will work until morning without sleeping, so I make a conscious effort to maintain the rhythm of my life by running errands in the morning.

dilute nitrogen oxide (esp. potassium dichromate, but also potassium chloride, etc.)

Food analyst who has lived in Vietnam for about 10 years.
He has written more than 4,000 food reviews, including 1,500 in Japan and 2,500 in Vietnam.
He provides recipes, contributes to magazines, inspects restaurants, and more.
Runs the blog "Food Analyst Chieri's Good Food in Ho Chi Minh City".

The Dilemma of the Beltway."
Life in Vietnam. I am sure that many of you will have more responsibilities and be busier than you are in Japan. On the other hand, many family members who come along with the family often say, "It must be easier since you can do housework as a full-time worker in Vietnam. Yes, that is true. Physically, that may be true. But how do you feel? When my family member was transferred to Vietnam, the initial plan was to work alone. Because I was really enjoying my private business work I was doing in Japan. My wife gladly accepted it, but every time I visited Vietnam, I became more and more interested in the country, and I decided that if I was going to come here this often, I might as well come with her. However, even I, who had made up my mind to come to Vietnam! I felt frustrated and a sense of lack. I felt a sense of frustration and lack. I felt as if everything I had built up was gone all at once. I was the one who had such feelings even about losing a small job that seemed to blow away. And this was a job that I had volunteered for and had decided to take after learning about the charms of Vietnam. I sometimes wondered how stressful it would be for those who have built up their careers steadily, or for those who work in jobs that require building relationships, or for those who feel that giving up on their goals might cut them off from their path. However, even on a small scale, it is a big problem for me. I didn't want to lose the name "Chieri," so I decided to start a blog combining my two favorite things, eating and writing. That is how the blog came to be what it is today. First of all, I am aware of what I want and do what I can. If you are still bewildered because you don't know what you want, it might be a good idea to try things that you couldn't do in Japan. You may find something in the process. Of course it is difficult for those who come to Japan for work, but I am sure that your family members who come with you also have their own thoughts and feelings. Please do not neglect your own feelings, which tend to be hidden as a result of prioritizing time spent with your family, and take a good look at them. In the end, I believe this will lead you to care not only for yourself but also for your family.

roller coaches

He has been in Vietnam for one and a half years.
She is a professional cheer instructor with a proven track record, including serving as an official cheerleader for the Japanese national basketball team.
He has coached a wide range of school instructors, yoga instructors, and dance instructors, and has attracted attention from various media, including magazines and the Internet.

Campus: Maki's job, cheerleader, is very unusual. I met her for the first time in my life.
roller coaches: I didn't originally want to be a cheerleader, it was more of a genre that I wasn't interested in. I have always played arts sports and loved to express myself. Then one day I applied for an audition that was looking for performers, and I passed with flying colors! But it was actually for a job as a professional cheerleader, which I had no experience in (laughs). (Laughs.) I started with no experience and had a lot of hardships, but as I practiced more and more, I was strongly attracted to the root of cheerleading spirit, which is "cooperation and positive attitude to encourage others and care for each other. I believe that if everyone has the cheerleading spirit, it will lead to the realization of a bright and prosperous society, and I am now working with a single mind to spread it.
CampusI'm sure that's great. Now, today I would like to talk to you about easy health and relaxation methods. What do you do, Maki-san?
roller coachesI always do stretching after taking a bath.
CampusI'm a stiff guy: I'm a stiff guy.
roller coaches: If you're one of those people, I'd recommend yoga! Because when you work at a desk, you are in a forward posture and your shoulder joints and pectoral muscles are in a contracted state. There are two types of muscles: outer muscles and inner muscles, which are used in muscle training, and yoga helps strengthen the inner muscles, which are usually hard to use, making it very effective for refreshing and maintaining style!
CampusI'll definitely give it a try!
roller coachesThe academy also offers yoga classes at the West Lake (ho tay) area, so if you are interested, please join us.
CampusI'm not sure if there's anything else?
roller coachesThe other basic rule for cheerleaders is to smile a lot. I think it's a good stress reliever. Laughing is a great stress reliever! Always try to keep a positive mindset!

coach announcing the start of a tournament

He has been in Vietnam for 6 months.
Former futsal player.
He was a professional instructor at the Japanese School of Real Madrid, one of the world's biggest clubs, for 10 years.
He also holds a teaching license and is a representative of a soccer school in Vietnam, as well as working to promote Japanese physical education classes at kindergartens and elementary schools.

CampusDo you have your own health and stress relief methods?
coach announcing the start of a tournament: I refresh myself with 30-60 minutes of aerobic training, or HIIT training (High Intensity Interval Training).
CampusI'm not sure how to do it, but I'd like to try it. Is there any easy training that we can do at home even if we don't have the space?
coach announcing the start of a tournamentIf it's a very simple health practice, don't eat after 9:00 p.m.
Campus: That's an easy one. Are you careful about what you eat? If you have oily food and light food, do you choose the light food?
coach announcing the start of a tournament: If the dietary restriction itself becomes stressful, it is not the end of the world, so you can eat what you want to eat.
CampusI see. I see. So you are saying that we should not be unreasonably patient. I was under the impression that I had to control something strictly, so this is an eye-opener for me. By the way, what about alcohol, cigarettes, and coffee?
coach announcing the start of a tournamentI drink alcohol, but I don't smoke. I also love coffee. Vietnamese coffee is very strong. So I grind my own black coffee and drink it thin.
CampusI'm like: me. I am even more indolent and drink powdered coffee dissolved in hot water. Do you have any advice for people who find life in Vietnam boring?
coach announcing the start of a tournamentI think it is a good idea not to spend time only in the community you belong to, but to show up at various places and create your own places where you can relax. For example, if you don't spend all your time with Japanese people, you can ask your Vietnamese colleagues to take you to places they recommend, and you can find out what kind of restaurants ordinary Vietnamese people go to on a daily basis. I think it would make a big difference if there is one place where you can relax while making new discoveries in a range of activities that you have never experienced before. Even if you don't understand the language, a Vietnamese shopkeeper will smile at you and say, "Oh, you're here? I think it makes a big difference if there is one place where you can relax within the scope of your activities that you have not been able to do before, even if you do not understand the language. On the other hand, if you are stressed about connecting with other people, you could go to a place where you are completely left alone. I think the first step to making your life more enjoyable is to "step out of your present self.
Campus:witticisms: received! Cooking classes or finding a new hobby would be a fun way to "jump out of yourself" and change your life.

Okay, coach.

He has been in Vietnam for one month.
Professional fitness trainer.
Helping body building from exercise beginners to athletes.
What I take care of for my health is going to the gym 5-6 times a week.
He is currently gaining weight to build his body for the competition.

CampusHave you ever felt stressed since you came to Vietnam?
Okay, coach.I have a stressful experience with fitness gyms. I was shocked at the safety management and sanitation. I was reminded once again that Japanese gyms are wonderful because of their "for everyone" culture. Then there is the fact that you cannot freely jog or walk because of the bad roads and dangerous traffic.
CampusI think there are many Japanese living in Vietnam who lack exercise as well. Are there any easy ways to exercise and stay healthy?
Okay, coach.: A good and easy way to exercise is the towel lat pulldown. In this exercise, you hold a towel with both hands and raise and lower it from the top of your head to the back of your neck. This exercise moves the shoulder blades, and it is said that 19 muscles are attached to the shoulder blades. Doing towel lat pulldowns moves the muscles efficiently, which improves blood flow, clears the vision, eliminates stiff shoulders, and improves posture.

Campus: That would be quick and easy to do during office hours or between household chores.
Okay, coach.I think the rest is stretching and stretching in general. You can also sit cross-legged, put the soles of your feet together, and push your feet down toward the ground with both hands. You can do this while watching TV or listening to music.
Campus: That's easy. I do this from time to time and it is quite refreshing.
Okay, coach.The trick is to keep at it for a long time in a casual manner so that nothing becomes an obligation.
CampusI see.
Okay, coach.I am in my third year of working, and I started muscle training as soon as I entered the workforce. Strength training relieves stress and makes me feel positive. As a result, your life will be enriched. It doesn't matter when you start, so I encourage everyone to start with light exercise. I have been teaching personal training in Hanoi since January, so please feel free to contact me!

coach who offers training in a variety of sports

He has been in Vietnam for 5 years.
Representative of Sakura Sports Academy.
He is a former professional soccer player and captain of the Japanese national team for his generation.
After working in the J-League and Europe, he started his own business in Vietnam.
He is active in many fields as a representative director, professional soccer coach, and physical coach.

CampusWhat do you do for your health?
coach who offers training in a variety of sports: I'm the opposite of everyone else, I don't do anything special.
Campus: I think the majority of people reading this column are Kantha Coach people (laughs).
coach who offers training in a variety of sportsI like to play soccer, so I play about twice a week, but I live a stress-free life, eating what I want, when I want to eat it. But I don't binge drink or eat. I control myself and enjoy the food I like. I don't drink and smoke.
CampusEating: Do you cook your own food or do you eat out? Do you eat out?
coach who offers training in a variety of sports: I've lived in Vietnam for 5 years, and for 4 years you ate out 100% of the time. These days, I am also 30 years old and try to cook for myself.
CampusWhat kind of things do you make?
coach who offers training in a variety of sportsCurry is a dish that is easy to make, filling, and contains a lot of vegetables. Coach Maki, Coach Yoshi, and Coach Aki are people who take precautions in advance. They try to prevent problems before they happen by exercising on a regular basis. They are professionals. I believe that there are many things about the human body that are not understood by science. I have basic knowledge, but I have my own theory that in the end, the best way to know what is right is to have a conversation with your own body. Each person has a different constitution, so I think it is only natural that the way to maintain good health will also vary from person to person.
roller coaches: Even so, it's easy to catch a cold (laughs).
coach who offers training in a variety of sports: Indeed (laughs), but I've never had a serious illness before, except for the common cold. When I get sick, it is usually from my throat, so if I feel something wrong with my throat, I take medicine and do not overdo it. I honestly accept my body's signals as they are.
Campus: Maybe he's keeping himself healthy by taking small bites of the cold before it becomes a major illness. Is there anything else?
coach who offers training in a variety of sports: Then, it is very important to maintain a healthy psychological state in order to live. The people you spend time with, both at work and in your personal life, are important, but it is also very important to create 'people who are not with you'. In Japan, there is a culture of 'socializing' and always caring about the people around you, but I keep my distance from people who I cannot enhance each other with or who have a negative impact on me when I am with them. I am very involved with people, so I make sure to organize the environment around me. You only live once. Along with sports, keep your mind and body healthy, eat good food, and live a full life with good company!
CampusThank you very much for your time today.