Care built around what you care about
Are you focused on digestion, sleep, energy, or balanced eating? Choose your area of interest to read the articles that fit you best — this shares knowledge about proactive wellness, and is not intended to diagnose or replace medical advice.
Gentle digestion
Foods and habits that keep the belly comfortable and digestion smoother every day.
Leafy greens: why they belong in your daily meals
Leafy greens are rich in fiber, vitamins, and minerals. Learn their nutritional value, how much is enough, and how to choose, wash, prep, and cook greens to keep their goodness.
Vietnamese spices (ginger, turmeric, lemongrass): flavor and value
Ginger, turmeric, lemongrass, garlic, onion, and familiar Vietnamese spices: their flavor, nutritional value, how to use them by dish, season, and constitution, plus folk wisdom.
Drinking water the right way every day, by constitution
How much water is enough, warm or cold, and when should you drink it? A guide to hydration habits by constitution, a daily drinking schedule, and gentle warm-drink ideas.
Eating by season and constitution: a Vietnamese principle
What does eating by season mean, what are the Eastern medicine constitutions, and how do you choose foods that suit your body? A guide to eating by season and constitution for proactive wellness.
Often bloated or with indigestion after eating: how to adjust your habits
Frequent bloating and indigestion after meals often start with habits. How to eat slowly, choose easy-to-digest dishes, move gently, and use a glass of warm water for a lighter belly.
Warm drinks every day and herbal tea
A daily warm drink and herbal tea help the body feel more comfortable and at ease. Suggestions for a sensible warm-drink habit, how to choose and brew herbal tea, and good times to drink.
Herbal tea for a daily warm drink
How to choose an herbal tea for a daily warm drink? Criteria for ingredients, flavor, and timing, a comparison of teas, and a look at Tue Minh herbal tea.
Japanese fermented foods (miso, natto) in everyday meals
Miso, natto, and other Japanese fermented foods are a long culinary tradition. Understand what they are, how to use them in moderation, and how to bring the spirit of fermented food into daily Vietnamese meals.
Good sleep & relaxation
Evening habits and a life rhythm that help you fall asleep more easily and sleep deeper.
Quality sleep: habits for restful nights and alert days
Good sleep starts with small daily habits. Suggestions for building quality sleep: a fixed schedule, a comfortable bedroom, and less blue light.
Morning habits of healthy living
How do healthy people start their day? 7 simple morning habits, a 20-minute sample routine, how to choose by constitution, and tips to keep it up so each day begins well.
Trouble sleeping and tossing and turning: an evening routine that helps
Trouble sleeping and tossing and turning each night? A steady evening routine helps the body drift off more easily: a fixed bedtime, less blue light, a light dinner, and a calming ritual.
Energy & less fatigue
Meals and movement that keep your energy steady and ease mid-day sluggishness.
How to eat breakfast for an energized day
Eating breakfast the right way helps balance your energy all day. A sensible breakfast structure, 7 golden principles, and 12 healthy Vietnamese breakfasts under 300 calories.
Gentle daily movement: start with walking
Walking each day is the easiest gentle movement to start with. A guide to how many steps, when to walk, how to stretch, and how to keep the habit.
Nuts and seeds: small but mighty nutrition
What value do nuts and seeds like almonds, walnuts, pumpkin seeds, and chia bring, how much is reasonable, and how to choose, soak, roast, and store them properly.
Often tired and sluggish mid-day: why, and how to eat
Why do you often feel tired and sluggish mid-workday, and how should you eat to avoid an energy dip? Common causes, how to arrange balanced meals, and smart snacks.
What to eat for lasting energy through the workday
What to eat for lasting energy through the workday? How to combine balanced meals of protein, good carbs, healthy fats, and produce to avoid mid-day slumps and drowsiness.
Radio taiso and the Japanese habit of gentle movement
Radio taiso is the familiar Japanese group calisthenics, just a few minutes each morning. Learn what radio taiso is and why the Japanese keep the habit of gentle movement.
Balanced eating
A nutritional foundation that's complete, varied, and sustainable for the whole family.
8 healthy food groups and how to balance your meals
The 8 healthy food groups include good carbs, healthy proteins, good fats, vegetables, roots, fruit, seeds, and fermented foods, along with how to combine them in balance at each meal.
Well-nourished vegetarian eating: a balanced plate for plant eaters
Eating vegetarian with enough nutrients isn't hard if you know how. Plant protein sources, micronutrients B12, iron, calcium, omega-3, and how to build a balanced vegetarian plate for beginners.
Avocado: nutritional value and how to eat it sensibly
Avocado is rich in healthy fats, fiber, and potassium. Learn its nutritional value, the varieties, how to eat avocado sensibly each day, how to choose ripe fruit, and dish pairings.
Plant protein and animal protein: how to choose for balance
How do plant protein and animal protein differ, and how do you choose for balance? A comparison of protein sources, how to combine them in Vietnamese meals, and tips for enough protein that keeps you full.
Understanding sugar and processed foods: eating in moderation
Understanding sugar and processed foods: where hidden sugar hides, why we crave sweets, how to read labels, and small steps to eat more moderately and in balance each day.
How to choose the right plant protein source
How to choose the right plant protein source? Criteria for origin, ingredients, and convenience, how to combine it in Vietnamese meals, and a look at plant protein powder.
Hara hachi bu: the Japanese secret of eating to 80% full
Hara hachi bu is the Japanese habit of stopping when about 80% full. Understand its meaning, why it makes meals gentler, and how to apply it to Vietnamese meals.
The Okinawa diet: lessons from a land of longevity
The Okinawa diet is famous for plenty of vegetables and beans and eating in moderation. Learn its core features and how to bring the spirit of this way of eating into daily Vietnamese meals.
Understanding the body through Eastern medicine
Recognize your constitution and balance yin and yang to care for yourself the right way.
The 5 constitutions in Eastern medicine: which are you?
Eastern medicine constitutions help you understand your body's tendencies. Recognize the 5 types — Cold, Heat, Deficient, Excess, Damp-Phlegm — and how to care for each.
Eastern eating wisdom: the yin-yang principle at the table
What is yin and yang in eating, and how do you balance the warming and cooling nature of foods? How to apply the Eastern wisdom of cold and heat to daily Vietnamese meals.
Vietnamese folk wisdom in everyday health care
Vietnamese folk wisdom in daily eating and living: warm ginger water, turmeric, honey, eating by season, keeping the belly warm. How to understand and apply it correctly.
Personalized wellness by constitution with the IKI App
What is personalized wellness by constitution and how do you choose a companion tool? Criteria for choosing an app, a comparison of habit-tracking approaches, and a look at the IKI App.
Healthy skin & hair
Care for your skin and hair from within through nutrition and daily habits.
Caring for skin from within: eating for healthy skin
Your skin reflects what you eat every day. A guide to caring for skin from within through nutrition: protein, greens, nuts and seeds, enough water, and lifestyle habits.
Weak, falling hair: nutrition to support stronger hair
Weak, falling hair from a nutrition point of view: why eating affects your hair, the nutrient groups and foods that support stronger hair, and helpful habits.
A calm mind
Keep your mind balanced and ease stress through breathing, rest, and a healthy rhythm of life.
Stressed and easily irritable: habits to keep a balanced mind
Often stressed and easily irritable in a busy day? This article shares how to understand your body's stress signals and small daily habits to keep your mind balanced.
Relaxation & balance: breathing and proactive rest
Proactive relaxation through breathing and resting well: why stress builds up, simple breathing exercises, how to truly rest, and small daily habits that help.
Herbal drink ideas to help you relax
Herbal drink ideas to help you relax in the evening. Criteria for choosing a soft, fragrant tea, the role of aroma in a rest ritual, and a look at Thanh Huong tea.
Ikigai: finding daily meaning for a contented mind
Ikigai is your reason for being, the reason you wake up each morning in Japanese culture. A simple way to understand ikigai, find meaning in small daily things, and nurture a contented mind.
Green tea and matcha: the Japanese tea-drinking habit
Green tea and matcha are a long-standing Japanese tea tradition. Learn the difference between green tea and matcha, the tea ritual, the timing, and how to brew it.
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