The Japanese population is known to be one of the healthiest on the planet, with low obesity rates, high life expectancy rates (84.95, and up to nearly 88 years for women), and one of the world's highest concentration of centenarians (if you've watched the recent Blue Zone documentary series on Netflix, you'll be familiar with how Okinawans make up a big portion of global centenarians).
Meanwhile, in the US obesity rates soar at 41.9% nationwide, and average life expectancy is considerably shorter at 77.5 years. Many other countries also experience similar health statistics that are concerning. Let's explore Japan's secrets to staying healthy and living long.
Diet
1. Nutrient-rich foods
The Japanese diet is centered around minimally processed, fresh and seasonal foods that are low in added sugar and fats. Many staples of the Japanese diet are rich in nutrients and antioxidants, like green tea, tofu, miso soup, and edamame. Then there's fermented foods such as natto and mekabu, as well as seaweed, which contains selenium and iodine that helps prevent thyroid problems (the thyroid controls hormones that affect appetite and weight gain). In particular, mekabu is packed with vitamins and antioxidants.
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| Mekabu, a type of seaweed superfood. |
The Japanese also eat a lot of pickled things (tsukemono), including umeboshi (salted plum), takuan (pickled daikon radish), and gari (ginger). Other popular healthy side dishes are tsukudani, hijiki, and kinpira, made from seaweed and vegetables like burdock root and carrots.
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| Umeboshi, a salted plum often seen inside onigiri rice balls. |
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| Takuan, brightly colored pickled daikon radish. |
Fish is another staple of the Japanese diet, which is rich in Omega 3s. Even Japanese "comfort" foods are much healthier than Western counterparts, like nabe (hot pot), oden (another type of hot pot usually including boiled eggs, daikon, and processed fishcakes) or curry.
A staple of the Okinawan diet is "beni imo," a sweet potato that's vibrant purple on the inside and full of fiber, complex carbohydrates, and antioxidants. Other Okinawan staples include goya (a bitter melon), which helps lower blood sugar, and tofu, which helps lower cholesterol and reduce risk of heart disease.
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| Okinawan sweet potatoes |
Overall, the Japanese diet is made up of caloric density foods – for example, a lunch of stir-fried tofu and goya ("champuru") has a lot less fat and much fewer calories than a hamburger, but you can eat a lot more of it.
2. Portion control
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| A typical Japanese meal includes many small dishes. |
Okinawans live by the phrase "hara hachibu" (stomach 80%) – only eating until they are 80% full. America is so obsessed with supersized entrees it's easy to overeat. Rather than making a bucket of fried chicken their main meal, the Japanese often have it as a side dish. Plus, they eat many small dishes as a meal, from miso soup, pickled vegetables, rice or noodles, and fish, which gives the illusion that you're eating more.
While fast food, especially McDonald's and KFC, are popular in Japan with the younger generation, the portions are much smaller than their Western counterparts.
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| Sizes in the US look a lot different in Japan |
3. Low-fat, low-dairy
The Japanese diet is much lower in dairy and saturated fats than the typical American diet. The Japanese pretty much only drink milk with kyuushoku (school lunch) when they're kids. Plus, fruit is considered a dessert and cakes in Japan are light and airy like sponge cake; no fudgy brownies or calorie-heavy pies. If you're a cheese lover like me, you'll have to make do with just one standard type – "melting cheese" – or sharper, more exotic flavors.
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| The stereotypical cheese in Japan. |
Exercise
1. Daily activity
Being sedentary accounts for 1.4 to 2 years of life expectancy. That may not seem like a lot, but added up over 20 years can double your early mortality risk.
The Japanese make exercise a regular part of their lives. In the US most people get around by car, whereas in Japan everyone typically walks, bikes, and takes the train or bus to get where they're going. It's not uncommon to see Japanese mothers with kids on either end of their bikes, adding some good resistance. Part of this is due to much better public transportation connecting the country and most things being in walkable distance.
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| A typical sight in Japan that provides a good workout! |
Although many people do have cars, they rarely use it except for a road trip or rainy day. Traditional Japanese tables are also low to the floor, adding a lot of getting up and down naturally throughout the day. Japanese "washiki" toilets are also on the floor and require a lot of squatting, engaging the muscles more than Western-style toilets. All of this is good exercise that's not strenuous and can be just as beneficial as a sweat session at the gym. Plus, it improves balance to lower the risk of falls, which is a leading cause of death among the elderly.
It's not uncommon to see 60+ year-olds running and finishing marathon faster than younger people (witnessed during my first year in Japan), and schools have sports days that are a big event where the child's family shows up to support them. Rajio taiso ("radio exercises") is a form of light calisthenics set to music and broadcasted across Japan. It's often used as a warm-up in school for gym classes and sports day.
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| Let's all do "rajio taiso"! |
2. Kids learn about health and fitness from a young age
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| A typical school lunch in Japan. |
One of the biggest indicators of adult obesity is childhood obesity. When you get kids involved in their health from an early age, they follow their healthy habits into adulthood.
For one, Japanese school lunches are also way healthier than in the US. There's always a soup, milk, vegetables, a large portion of rice (sometimes noodles or bread), and a small portion of meat. Children are taught the principle of "suki kirai nashi" from a young age – not having any likes or dislikes but willing to try anything, including healthier foods.
Mental health
1. Relaxation
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| An onsen with a view perfect for relaxing |
Bathing is a big part of Japanese culture. While the Japanese are known for working long hours, even dying from karoshi (death from overwork), they still make time to soak in the bath at the end of the day, even at the sake of extra sleep. Onsen (hot springs) are popular tourist destinations throughout Japan and do wonders for relaxation and a mental reset.
2. Community
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| Having a "moai" is an important factor of longevity in Okinawa |
Another contributor to mental health is the Okinawan concept of "moai," a committed social circle. Connection to friends and family is a common factor in their longevity among all of these centenarians.
Social connection boosts mood, provides a sense of purpose and fulfillment, is a source of emotional support, and aids in resiliency. It's a vital component to mental health that is shown to improve life expectancy and make you 45% less likely to die.
3. Purpose
The Japanese concept of "ikigai," or purpose in life, is an important driver that keeps the centenarians in Okinawa going strong. Whether it's maintaining a garden, being part of a "moai," spending time with family, practicing a hobby, or continuing their trade into retirement, having a passion and a purpose to get up every day is a big contributor to overall mental health.
If you're looking to improve your overall health and boost longevity, try adopting some of these Japanese secrets to a long and healthy life.
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