[Actress Umika Kawashima] Gut health, warming activities, and moderate exercise. “Consistency” in small things leads to results

How do professionals who continue to challenge themselves in various fields such as sports, business, art, and culture approach their bodies and unleash their potential? We ask about the "conditioning" they practice in their lifestyles.

This time, actress Umika Kawashima is our guest. We explore the secrets behind how Kawashima, who turns 30 this year, continues to shine.

*Conditioning, as defined by TENTIAL, is the act of optimizing all factors related to one's physical condition to improve life performance.

Beginning to Notice Physical Changes Different from My Twenties

── You turned 30 this year, Kawashima. Has your awareness of conditioning changed compared to your twenties?

Yes. I don't know if it's due to age, but I've been experiencing more moments where I feel "temperature regulation has become more difficult than before."
Sometimes I feel extremely hot, and other times I feel cold.

Also, I feel like the way fat accumulates has changed. I've started gaining weight around my waist, which never happened before.

These are small things, but I've gradually begun to notice physical changes, and I think I should gradually modify my lifestyle from what it used to be.

── Has your mindset changed from your twenties?

There are both parts that have changed and parts that haven't.

In my twenties, I vaguely imagined that "when I turn 30, I'll become more settled and move to a different stage from my twenties," but there haven't been any particularly major changes (laughs).
My work style and motivation toward work haven't changed either.

On the other hand, there are things that have changed. I've come to strongly believe that "I shouldn't use age as an excuse to set limits."

I don't want to make excuses like "I can't do it anymore because I'm tired" or "because I'm not young anymore."
So, unlike my twenties when I could maintain my condition without doing anything, I realize I need to seriously work on building physical strength. I've gradually started doing exercises I'm not good at (laughs).

── Are there any exercises you're currently doing?

I've been doing Pilates since my twenties. However, this isn't so much for building physical strength, but rather for maintaining good posture and alleviating my arched back and shoulder stiffness.

As for exercise, I recently started doing sit-ups, squats, and planks at home. It's what you'd call home workouts.

Actually, in my twenties, I used to go to the gym almost daily and do strict strength training. Perhaps because I was pushing myself too hard, after I stopped, I stayed away from exercise for a while.
I didn't do anything other than Pilates.

Learning from that experience, I now make sure not to overdo it.

Instead of going to the gym, I do home workouts, and even if it's for a short time, I'm working steadily with the goal of "continuing" first.

Challenging Warming Activities through Diet and Sauna

── I heard you've started being conscious of warming activities.

Yes, I've always had poor circulation, but I hadn't taken any particular measures.

But I started feeling my body getting cold when staying in air-conditioned indoor spaces during summer. At home, I try to maintain an appropriate temperature environment that doesn't overcool my body, and I'm conscious of living in a way that doesn't lower my body temperature or basal metabolism.

── What specific warming activities are you doing?

I originally love cold drinks, but an acquaintance told me, "Drinking ice-cold water is the same as putting ice directly on your stomach." That can't be good for your body (laughs).

So now I avoid cold drinks, and when it's hot, I cool my body with food instead. I try to eat more melon-family foods and fruits that have body-cooling properties.

── Speaking of warming the body, I heard you've been going to saunas since your teens due to your mother's influence.

On weekends, our family often went to day-trip hot springs, so I've loved saunas, bedrock baths, and public baths since childhood. Even now, if I haven't been for a while, my body feels heavy and uncomfortable.

I love the feeling of saunas and bedrock baths clearing out all the clogged pores in my body. When I sweat profusely, I feel like my body is being reset.

My recommendation is going to saunas during hot, humid summers. You can refresh yourself by sweating properly.

── Do you have any particular preferences regarding food?

First, I try to cook at home as much as possible. I love socializing with friends, so I have many opportunities to eat out, but that's exactly why I make sure to cook at home on days when I don't have plans, rather than ordering delivery or buying prepared meals.

Also, gut health activities. I try to eat as many foods rich in "water-soluble dietary fiber" as possible, such as seaweed like kelp and wakame.
Not only when eating at home, but even when dining out, I order additional mozuku seaweed to ensure my nutrition doesn't become unbalanced.

Also, since raw vegetables like salads cool the body, I try to eat vegetables cooked whenever possible.

Not Setting Rules and Doing What's Needed at the Time

── Do you do anything for mental conditioning?

Something close to home would be "chatting with friends."
The time I spend eating while chatting with close friends is very important to me. It's also stress relief.

During such times, I don't think strictly about food either, and I enjoy eating what I like as much as I want.

── Do you prefer having fewer rules for yourself?

Yes. "Not setting rules and acting flexibly according to my physical condition and lifestyle at the time" might be my rule.

My work is very irregular, with early mornings or late nights. If I set strict rules like "go to bed by this time" or "do this exercise every day" within that schedule, it becomes stressful when I can't follow them. Blaming myself for not being able to do it doesn't seem good for mental health either.

So I deliberately try to think "it's okay to be flexible." I try not to overdo it while looking at the total picture of my work situation and physical condition at the time.

Refreshing through My Beloved Travel

── What do you do on your days off?

I rarely just laze around at home; I'm the active type. I'm definitely an outdoor person. I go alone to restaurants I've been curious about, or I contact people I want to see and go visit them.

Also, I really love traveling. Both domestic and international. I often save beautiful scenery I see on social media, and when I get time off, I go there.
I often take solo trips domestically too. When I want to go somewhere, I just go immediately. Like suddenly visiting friends who live in rural areas!

For international travel, I love Europe. The first European country I visited was Italy, and I fell in love with everything—the food I ate there, the historic buildings. From then on, I became fond of touring Europe's old townscapes and churches.

── You seem to be active when traveling too (laughs).

Yes, I'm the type who wants to experience all the highlights since I'm there.
I walk around from morning to night, and when I get lost, I talk to locals in broken English, becoming even more aggressive than when I'm in Japan (laughs).

Also, the good thing about international travel is that it allows you to see Japan from a bird's-eye view.
Things that are considered normal in Japan might not be so overseas. Learning about cultural and value differences stimulates and refreshes me.

And finally, I return to Japan thinking "I'll work hard so I can travel again!"

Hooked on the Comfortable Feel of TENTIAL Fabrics

── You tried several TENTIAL recovery wear items. How were they?

I liked the "BAKUNE Dry Ladies" series.
The smooth texture feels great, and it's perfect not only for sleeping but also as loungewear. I wore it all the time when I was at home. It's lightweight and breathable, making it perfect for humid weather and summer.

Also, I love the "MIGARU Light Knit Ladies" set-up, which is perfect as one-mile wear. The top and pants come as a set, and the design is stylish too. The fabric is soft and stretchy, so I did some simple stretches in it, and there were no problems at all.

Also, the "Recovery Sandal Strap" is definitely going to be on heavy rotation this summer!
I spent a whole day wearing these recently, and even after walking 10,000 steps, I didn't feel tired in my legs. I'd love for everyone to try this lightness.

Actress Umika Kawashima

Scouted in sixth grade, she appeared in a drama the following year. Around the same time, she began her singing career as a member of an idol group. Since then, she has actively appeared in numerous dramas, films, and stage productions. In 2016, she became the main host of a morning information program. Currently, while continuing her acting career, she is also active in variety and talk shows with her cheerful personality. Her hobbies include travel, saunas, and visiting public baths.