Secrets to Longevity of the Japanese People

You may have heard of Japanese people, who are not only famous for their unique culture but also for their long lifespans and robust health. So, what has helped them maintain such longevity and excellent health? Let’s explore the secrets to Japanese longevity, from their healthy diet and active lifestyle habits to the optimistic mindset that helps them live long and healthy lives.

1. How does Japanese life expectancy compare globally?

According to Japan’s Ministry of Health, Labor, and Welfare, the average life expectancy in Japan in 2023 is 87.14 years for women and 81.09 years for men. Compared to 2022, the average life expectancy of women increased by 0.05 years, and for men, it increased by 0.04 years. This marks the first increase in three years.

The Ministry notes that a reduction in COVID-19-related deaths may have contributed to an additional 0.06 years of life expectancy for men and 0.04 years for women. Longer life expectancy may also be due to a decrease in cancer-related deaths.

Life expectancy is defined as the number of years a child born in a particular year is expected to live, assuming mortality rates for each age group remain constant.

After nearly annual increases since 1947, just after World War II, Japan’s average life expectancy for both men and women declined in 2021 and 2022 due to the impact of the COVID-19 pandemic.

In 2023, Japanese women had the highest life expectancy in the world. Japanese men ranked fifth, down one position from the previous year, placing the Asian country behind Switzerland, Sweden, Norway, and Australia.

Among Japanese men born in 2023, 75.3% are expected to live to 75 years old, 26% to 90 years, and 9.2% to 95 years. For Japanese women, 87.9% are expected to live to 75, while the percentage of those reaching 90 and 95 years old is 50.1% and 25.5%, respectively.

Of those born in 2023, 25.93% of men and 19.09% of women are expected to die from cancer. According to the Ministry, the complete elimination of cancer as a cause of death would extend the average life expectancy by 3.16 years for Japanese men and 2.69 years for Japanese women.

2. Secrets to a Long and Healthy Life in Japan

Japan’s average life expectancy consistently ranks among the highest in the world. Because of this, many researchers are keen to understand the secrets to Japanese longevity and health. And surely, you’re also interested in learning about the ways the Japanese live long and healthy lives to gain insights for yourself, right? Let’s dive into the secrets of Japanese longevity and well-being.

Japan’s subtropical island of Okinawa is one of the five Blue Zones worldwide, known for its high concentration of centenarians. In Okinawa, the number of people living to 100 per 100,000 people was nearly double that of the national average in Japan in 2015.

The Okinawa Centenarian Study, initiated by Dr. Makoto Suzuki in 1975, is the world’s longest-running, continuous study on long-lived individuals. The research team has studied over 1,000 centenarians to understand the genetic, lifestyle, and environmental factors contributing to healthy aging. They discovered several key factors to the longevity of the Japanese in Okinawa, which include the following:

2.1. Practice “Hara Hachi Bu” Eating Style – Eating for Health and Exercising

Older Okinawans believe the body is a temple and should not be polluted. They drink alcohol in moderation and rarely smoke. They are very active, maintaining a balance between calories consumed and burned, often with a slight caloric deficit, which helps them burn excess fat. Their diet is primarily plant-based, low in calories, and includes more than a kilogram of vegetables, fruits, and legumes like soy daily as part of every meal. Instead of bread, their main carbohydrate source is sweet potatoes, which have a low glycemic load and are rich in plant compounds, especially colorful flavonoids, that support overall health and may slow aging. They also follow “hara hachi bu”—eating until they are 80% full. This plant-rich, moderate eating style is a cornerstone of Japanese longevity. Additionally, regular physical activity and exercise are essential parts of their healthy lifestyle that you can consider adopting.

2.2. Stay Positive and Find Your Purpose

Studies show that centenarians generally have a positive outlook. They are often optimistic, take a lighthearted approach to life, and love to have fun. Researchers believe that enjoying life as you age is essential. They also possess what is known as “ikigai”—a Japanese term for a sense of purpose. For instance, a 102-year-old man considers his “ikigai” to be his two bulls, which he visits and cares for every day. Another person’s ikigai might be family or faith.

2.3. Maintain Mental Engagement

In Okinawan culture, there’s no word for retirement; until recently, it wasn’t even a concept. People simply continue doing what they’ve always done. If you’re a farmer, you keep farming. Researchers believe that once you stop doing something that has given you a sense of purpose—especially if you enjoy it—your well-being can decline rapidly. Therefore, the idea is to stay engaged. This sense of purpose contributes significantly to life satisfaction and reduces healthcare costs, as people remain physically and mentally active throughout their lives.

2.4. Join a Social Group

Okinawans have large families and strong social support networks. Their communities are tightly knit, and everyone knows each other. They have social gatherings called “moai,” where groups meet regularly. Women chat about various topics over green tea and a small dessert, while men may drink alcohol and smoke, which partially explains why men’s lifespans are generally shorter than women’s. Overall, however, they enjoy these gatherings. Thus, enhancing social interaction is another essential Japanese health secret.

2.5. Reduce Stress

You may have heard of “hurry sickness”—the drive to complete tasks on time. During the COVID-19 pandemic, many of us worked from home, yet still felt pressure from constant calls and life’s demands. Okinawans, however, have a more relaxed sense of time; nothing seems to start exactly on time, yet everything gets done eventually. They also possess resilient, stress-resistant personalities. Over the years, they have learned to cope with tragedy and pain. Therefore, reducing stress and anxiety is one of the key secrets to the long and healthy lives of the Japanese.

2.6. Embrace Your Spirituality

Okinawans are deeply spiritual and approach spirituality or religion with a practical mindset. Each year, they visit the graves of their ancestors, holding a picnic and talking to them as if they were still present. This connection is maintained across generations, giving a strong sense of continuity. Okinawans follow a native animistic belief system, where they feel that everything holds spiritual energy.

Traditionally, this spirituality is led by female priestesses who oversee rituals. Around Okinawa, there are sacred groves where women meditate and pray for peace and health. While Buddhism has also influenced the culture, the indigenous religion remains strong. Each village has its own priestess, and Okinawan women are known to be in harmony not only with themselves but with nature as well. They are some of the healthiest and most empowered women researchers have observed.

3. Key Points for a Long and Healthy Life

From the Japanese secrets to longevity, here are some important takeaways for living a long and healthy life:

• Healthy Diet: Focus on a diet rich in fruits, vegetables, whole grains, and plant-based proteins. Limit sugar, salt, and saturated fats. Stay hydrated and avoid sugary beverages.
• Regular Exercise: Engage in at least 150 minutes of physical activity per week, such as walking, jogging, swimming, or yoga. Include both aerobic and strength exercises for well-rounded fitness.
• Stress Management and Adequate Sleep: Practice meditation, yoga, or other relaxation techniques to reduce stress. Aim for 7-9 hours of sleep per night to support recovery and mental well-being.
• Regular Health Check-Ups: Visit your doctor regularly to monitor health and detect issues early. Managing chronic conditions can improve health and increase lifespan. Address health concerns proactively to stay healthy and sharp as you age.
• Social Connections: Keep in touch with family and friends, and participate in community activities to uplift your spirit, reduce stress, and improve longevity.
• Avoid Harmful Habits: Limit alcohol, avoid smoking, and stay away from harmful substances.

By learning from the Japanese approach to diet, exercise, and daily routines, you can proactively care for your health. Maintaining a positive mindset, adopting a balanced diet, and committing to a healthy lifestyle can help you live a longer, healthier life.

References: japantimes.co.jp, weforum.org, scmp.com, economictimes.com