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According to data from the international census organization World Population Review in September 2022, Japan has the second-highest life expectancy in the world. Narrowly beaten by Hong Kong, which comes in first, the Japanese live an average of 84.67 years. Do we know why? Does the answer lie in diet, social practices, exercise, genetics, or a combination of all these factors?
The Mystery of Okinawa
In the countryside north of the main island of Okinawa lies a village of 3,000 people called Ogimi. Japan's impressive longevity statistics are well known, but a fascinating phenomenon seems to be occurring there. At the last census, there were 15 centenarians and 171 nonagenarians. Dan Buettner, New York Times bestselling author and explorer for National Geographic magazine, calls this region a "Blue Zone," one of the five places on earth where people live the longest and happiest. What can Okinawa, and Japan in general, teach us about the secret to a long and healthy life? After all, the people who live there have faced the same challenges as people in the rest of the world: wars, family difficulties, grief, loss, or financial problems. They face the same pressures we do. So, what can we learn from them?
Ten reasons why Japanese people live long and healthy lives
1. Genetics
Craig Willcox, a professor of public health and gerontology at Okinawa International University, has been studying longevity in Okinawa for nearly fifty years. He is also a co-principal investigator of the Okinawa Centenarian Study. As part of the study, he met with over 1,000 centenarians and hundreds of people in their 70s, 80s, and 90s to try to understand this health phenomenon observed in Okinawa. The study is looking for commonalities in diet, exercise habits, genetics, psychological and spiritual practices, as well as social and behavioral patterns. According to Professor Craig Willcox's findings, "about two-thirds of [Okinawa's] longevity is related to diet and lifestyle; the rest is due to genetics."
2. Nourishing foods
The importance of nutrition as a means of maintaining good health cannot be underestimated. We need vitamins and minerals to fight disease and infection, as well as a calorie-restricted diet to prevent obesity and inflammation. The Okinawan diet advocates for more than the recommended five servings of fruits and vegetables per day and favors heart-healthy fish dishes over meat. Nutrient-rich and low-calorie, sweet potatoes replace rice as a staple food. Carotenoid-rich seafood, such as seaweed, and iron-rich leafy greens help reduce inflammation and oxidative stress.
3. Matcha tea and its benefits
In Japan, tea is widely consumed, especially matcha tea, which is gaining popularity in the West. We are beginning to better understand its nutritional properties and antioxidant benefits, although it seems the Japanese have known about them for centuries. The secret to this ancient beverage lies in its production. The young shoots of the tea plant are deprived of sunlight as the tree grows to preserve their chlorophyll and antioxidant content. The Japanese drink tea several times a day, and traditional tea ceremonies have been practiced in the country for over 1,000 years.
4. A low-sugar diet
Japanese cuisine is based more on savory dishes than sweet ones. Of course, the Japanese also eat desserts, but simply in smaller quantities than in the Western world. Across the country, people consume little sugar and foods such as white potatoes, which are rich in natural starches. In addition to matcha tea, the Japanese drink a lot of green tea, without the sugar and milk often used to flavor black tea. The lower sugar content in their diets leads to lower obesity rates and the known negative effects of sugar, such as inflammation, higher blood pressure, and diabetes, all associated with an increased risk of heart attack and stroke.
5. Hara hachi bu : eat in moderation
Quantity is synonymous with quality in much of the world. In Japan, food culture is more controlled regarding portion sizes. The practice called Hara hachi bu is about eating in moderation and stopping when you feel about 80% full. Meals are about more than just ingesting food. They include aspects like socializing and sharing the entire eating experience with others. They are a time for exchange and reflection, rather than gluttony. Cultural habits die hard. However, the Western world can make small changes to achieve the Hara hachi bu , such as eating more slowly, being more mindful of each bite, and reducing plate size so that smaller portions provide a greater sense of fullness. Since it takes our brains about 20 minutes to signal that we're full, this practice is a good reminder to stop eating before we feel compelled to.
6. Health
About 50 years ago, the Japanese government significantly expanded its healthcare policy. It invested in childhood vaccination programs to combat adult diseases and introduced universal health insurance in 1961. Equal and universal access to healthcare for all is funded by the government, employers, and individuals. Regular health checkups are the norm, as are mass screenings conducted by local government authorities in schools and workplaces. The private sector is also showing interest in healthcare. In Matsumoto, the second largest city in Nagano Prefecture, one bank even began offering higher interest rates and incentives, such as weekend trips to Tokyo Disneyland, to people who completed a health checkup for three consecutive years.
7. The importance of ikigai : the purpose of life
The ikigai is the concept of finding and preserving one's meaning in life. This ancient philosophy, similar to "joie de vivre" in France or "hygge" in Denmark, could be translated as "one's reason for living." In an aging population like Okinawa, the older population is entrusted with tasks such as basho-fu , the weaving of fabrics from local banana fibers. This keeps her active and mentally engaged, generates income, and contributes to the village economy. The Japanese believe that purpose is essential for self-fulfillment and can be found in many aspects of life, such as eating well, helping others, or living surrounded by friends and family.
8. Moai Support Groups
This Japanese support system brings together people with similar interests to encourage the development of deep emotional bonds and connections. Called moai , these groups can be formed by old friends, former colleagues or simply by individuals sharing an interest in the same hobby or game. It is common to belong to several moai different, and while they offer obvious benefits for older people, they are accessible to all ages. The loyalty of the Japanese to their moai, which they have sometimes belonged to since school, is rooted in the culture. Discussing and appreciating things that interest you in the company of people who feel the same way helps relieve stress and combat the loneliness that can occur in old age.
9. Sport
Japan is a very active country, and some citizens continue to exercise even into their senior years. Walking trails around cities and parks are plentiful. Throughout the country, civic clubs and neighborhood associations organize group walks. Culturally, on average, Japanese people travel more by public transportation than by car. The country therefore naturally has a higher level of physical activity.
10. Mindfulness and Stress Relief
The Japanese are well aware of the concept of mindfulness and the benefits of being in harmony with nature. Sylvotherapy, or Shinrin-yoku in Japanese, is becoming increasingly popular around the world. Originating in Japan in the 1980s, it was originally a physiological and psychological exercise to help relax and ground oneself. Sylvotherapy is a simple practice that involves remaining calm and silent among trees, observing nature, and breathing deeply to reduce stress levels and naturally boost health and well-being. The country has nearly 4,830 kilometers of natural forests, and the Japanese government actively encourages citizens to use trees as therapy.
We all want to know the secret to eternal youth. But when you look at Japan, there may not be a secret after all. Genetics may play a role, of course. However, there are clear signs that taking care of your body, exercising your mind, and interacting with others may be the best activities you can do to live a long and healthy life.