The Japanese lifestyle and dietary habits have been recognized by many experts as conducive to longevity. But it’s not just about living longer; many have noticed that Japanese women seem to age slower. Even in their 70s, some women look youthful with glowing skin and slim figures, matching the energy of youngsters.
Anti-aging medical expert, Dr. Vicente Mera, has visited Japan multiple times to uncover their longevity and anti-aging secrets. In his book, “Young at Any Age,” he mentions a Japanese eating principle called “hara hachi bu,” which means eating until you’re 80% full. This not only helps maintain a moderate calorie intake but also has broader health implications.
The secret to Japanese women’s longevity and youthful appearance lies in their balanced and healthy diet.
Additionally, the traditional Japanese meal structure consisting of one main dish, one soup, and three side dishes served with rice is noteworthy. While this setup might seem familiar to Vietnamese cuisine, Japanese people seem to have an edge when it comes to longevity and youthful appearance. So, what’s their secret?
Each component of their meal serves a purpose—not only in maintaining a slim figure at any age but also in promoting clear, youthful skin.
Twenty Japanese experts voted on the best anti-aging foods, and here are their top picks:
1. Start Your Meal with Soup:
Soups are a fantastic choice for lunch or dinner. Japanese writer Akemi Tanaka shares that during winter, Japanese people often cook pumpkin soup or miso soup. Nutritional psychologist Itziar Digón explains that starting your meal with soup soothes the stomach and creates a sense of fullness, preventing overeating. This helps control calorie intake and prevents weight gain.
2. Protein, Vegetables, and a Small Portion of Carbohydrates:
Japanese people typically eat a small bowl of rice with their meals. You can opt for brown rice instead of white rice as it’s more filling and has a higher fiber content. For protein, they mainly rely on fish, with meat playing a smaller role. Fish provides high-quality lean protein that keeps you fuller for longer and aids in muscle building. Increasing muscle mass and reducing body fat is a healthy way to achieve a slim and energetic figure. Regular fish consumption also contributes to healthy skin and hair thanks to the omega-3 fatty acids it contains.
The people of the Land of the Rising Sun also tend to avoid processed foods and limit their sugar intake. Many experts attribute this dietary habit to their long lifespans. Moreover, studies show that processed foods like sausages, deli meats, and sugary treats can accelerate skin aging, leading to premature wrinkles.
Japanese women also prioritize eating seasonal fruits and vegetables. Consuming out-of-season produce is considered wasteful and less nutritious.
3. Pickled Vegetables:
Including pickled or fermented vegetables in your diet is key to longevity and overall health. Fermented vegetables are a great source of probiotics, which are beneficial bacteria. These bacteria are crucial for gut health and can improve digestion. Additionally, pickled vegetables contain high levels of bifidobacteria, which are especially beneficial for the digestive system. Efficient digestion and a healthy gut help absorb nutrients and prevent the buildup of toxins in the body.
Gut health is not just important for digestion but also for maintaining healthy and glowing skin. When gut health is compromised, skin issues can arise. Conversely, a healthy gut effectively filters out harmful substances, keeping your skin radiant and youthful.
