As a resident of Japan, home to some of the world's longest-living individuals, the top beverage I consume daily.

Nostalgia fills me whenever I smell the full aroma and taste the deep, bitter-sweet umami flavor of matcha, a tea that has been a part of my life since growing up in Nara, Japan, surrounded by tea fields.

In high school, I began formal tea ceremony lessons, which became a weekly highlight. Our tea master would offer us seasonal Japanese wagashi and flowers, and we were invited to observe and assist during her tea ceremony at a renowned temple in Kyoto.

Although I paused my Chado practice when I relocated to the US, I have resumed it in New York and it has given me a sense of community.

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My elders' wisdom is strongly associated with matcha, a beverage that my 99-year-old aunt and 98-year-old mentor, known as Papa-san, have been making for most of their lives. I have inherited some of their matcha bowls and utensils.

Every day, I consume matcha as my top beverage for promoting longevity.

The health benefits of matcha

The green tea powder known as matcha is rich in essential nutrients, including vitamins A, C, and K, fiber, protein, and the amino acid l-theanine, which has been proven to enhance sleep, decrease stress, and increase cognitive function.

Polyphenols, such as epigallocatechin gallate (EGCG), are naturally occurring compounds in plants that are high in antioxidants and can help fight illness and inflammation.

Research indicates that matcha may decrease the likelihood of cardiovascular diseases and enhance gut health.

Numerous options exist for consuming matcha, including sweet dishes such as cake, cookies, chia pudding, and mochi.

How to receive a bowl of matcha in the traditional way

When attending a Chakai or being served in a formal setting, there are certain rules to follow, including these key ones.

After being served tea, say "Okemae chodai Itashimasu" and hold the bowl with both hands while taking a moment to appreciate its color before enjoying it.

Before returning the bowl, hold it carefully in both hands and examine it closely.

Expressing appreciation, relaxing, and embracing the moment is crucial.

How I prepare my bowl of matcha every day

I begin my day by offering a prayer and a bowl of matcha to my ancestors, followed by preparing a bowl for myself and my son before he leaves for work as a physical therapist. This Chado ritual brings me immense peace.

Here are the steps I take:

1. I boil approximately two ounces of water.
2. In Nara, my home village, Takayama is renowned for crafting chasen, which I use to purify the half cup of hot water in my bowl by swirling it several times.
3. I wipe everything with a clean cloth or paper towel after draining the water.
4. I measure out two grams of green matcha powder using my chashaku and place it on the bottom of the bowl.
5. I savor the scent that arises from pouring about 60 ml of hot water over the powder.
6. I whisk the bowl with my left hand, holding the chasen vertically for 20 seconds, and consider it a moment of Zen.

In the summer, I often transfer my prepared tea into a portable thermos and add approximately half a cup of crushed ice for a refreshing and cool to-go treat.

The Ippodo Tea Company, based in Kyoto and operational since the 1700s, is one of my favorite makers of matcha. Additionally, bamboo tea whisks, which can be found in Asian grocery stores or online, are a great recommendation for using matcha.

To make matcha, you can start with a small kitchen hand whisk or a mason jar with a lid, but avoid using a blender as the matcha powder is delicate.

Completing this meditative routine always leaves me feeling a bit lighter, as if it has a healing effect.

Michiko Tomioka, a certified nutritionist and longevity expert, is a plant-based diet advocate born and raised in Nara, Japan. She has worked in nutritional roles at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.

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