Data from the World Health Organization in 2020 shows that the average life expectancy of the Japanese is 84.6 years, ranking first in the world. This has made many people curious and raised questions about the secrets that enable the Japanese to live such long lives. Although there are speculations that exercise is the key factor, the truth doesn’t reflect that.
According to a 2018 survey by a renowned global non-exercise magazine, Japan ranks only 11th. Analysis shows that over 60% of Japanese people exercise less than the average level, with only about 40% actively engaging in physical activities.
However, the number of centenarians in Japan has been steadily increasing over the past 52 years, continuously breaking records. According to a survey of 300 people over 100 years old, the cancer rate is below 10%, much lower than the adult group. Although limited, this study partly reflects the health status of elderly people in Japan.
The secret to longevity for the Japanese mainly lies in their eating habits. A recent study analyzed the dietary data of 92,000 Japanese people and discovered that their eating habits differ significantly from other countries, with 6 notable characteristics.
Eating in moderation: The average Japanese consumes 2719 calories per day, lower than most other countries, helping to reduce the burden on the digestive system and the risk of obesity and cardiovascular diseases.
Fresh ingredients: Japanese cuisine tends to have less oil, salt, and seasoning, preserving the natural flavors of the food and preventing harmful substances from traditional cooking methods.
Seafood consumption: Deep-sea fish is an important part of the Japanese diet, providing omega-3 fatty acids and other beneficial nutrients for health.
Soybean consumption: Soybeans are an important part of the daily diet, allowing the Japanese to benefit from the nutrients in soybeans such as protein, vitamins, and minerals.
Seaweed consumption: Seaweed is a significant source of minerals and contains high amounts of fiber, helping to maintain a healthy digestive system.
Matcha consumption: The preference for matcha instead of regular tea also contributes to the healthy eating habits of the Japanese, as matcha contains more pollution-fighting substances and caffeine.
The secrets to longevity: “Three goods and four no’s”
Positive mindset: People who maintain a positive mindset tend to live longer. Negative mental issues are often associated with a decline in the body’s biological functions and can reduce the immune system’s ability.
Healthy lifestyle: Obesity can affect most vital organ systems in the body and is the cause of many diseases such as diabetes, gout, respiratory diseases, cardiovascular diseases, and digestive diseases.
Quality sleep: Sufficient and quality sleep is an important factor that helps enhance the immune system, reduces the risk of cancer and cardiovascular diseases, and even lowers the risk of depression.
Quit smoking: Close smoking association with several types of cancers, including lung, mouth, throat, esophagus, stomach, liver, pancreas, kidney, bladder, and cervical cancer.
Alcohol consumption control: Excessive alcohol consumption is linked to the death of millions of people worldwide. Research in “The Lancet” journal indicates that the best amount of alcohol for health is not drinking at all.
Avoid prolonged sitting: Prolonged sitting habits can cause blood circulation disorders, especially in the lower body, and can lead to colorectal cancer.
Work and rest management: Balancing work and rest, especially when feeling tired, helps maintain health and reduce the risk of stress. Pay attention to your body and give yourself time to rest when needed.
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