Secrets of Longevity: 6 Japanese Habits to Live a Long, Healthy Life

Do you want to live to be 100? Follow the example of the Japanese. Japan has more centenarians than any other country in the world. Use these secrets for a longer, healthier life, advises the publication Today.

Japan has the largest number of centenarians (people over 100) per capita. Genetics certainly play a role, but diet and lifestyle are the main reasons for longevity. In addition, there are far fewer people in Japan than in the United States with chronic conditions such as heart disease and type 2 diabetes. You can improve your health by adopting these six habits ingrained in Japanese culture.

1. Eat seaweed

The Japanese diet is packed with many nutritious plant foods, but seaweed has a special place. There are many different forms of this Japanese staple product. They differ in the amount of nutrients they contain. However, most marine plants contain minerals such as iodine, copper and iron. They are also rich in antioxidants, protein, fiber, and healthy omega-3 fatty acids (which are also found in fish).

On the subject: 14 times defeated cancer and survived COVID-19: 100-year-old New Yorker shared the secrets of longevity

Of all the seaweed, Americans are most familiar with nori. They are used for sushi and sold in packs like snacks. You can eat seaweed instead of crackers or chips. Eat them with popcorn or stir-fried vegetables for flavor and nutritional benefits.

2. Stock up on seafood

The emphasis on seafood makes the Japanese diet incredibly healthy. Japan has one of the lowest rates of heart disease in the world. Middle-aged Japanese men have much less cholesterol in their arteries than their white American counterparts. This is due to the high consumption of seafood.

The Japanese diet includes about 85 grams of seafood per day, or about 30 kg per year, while on average Americans eat about 7,2 kg of seafood per year. Fish and shellfish are high in protein and low in saturated fat. Although the amount of omega-3s in different types of seafood varies, all seafood contains this important nutrient.

Eating seafood just twice a week improves heart health, brain function, and emotional health. Seafood cooks quickly, and most can be baked or grilled for a quick and healthy main course.

3. Drink green tea

Green tea is arguably one of the healthiest drinks and is a daily habit in Japan. Green tea is rich in polyphenolic antioxidants that reduce inflammation and protect cells from damage. This damage can contribute to chronic disease and feed beneficial bacteria in the gut. Most of our immune cells and mood-enhancing neurochemicals are produced in the gut, and therefore it is important to reduce the number of negative cells in the gut so that they do not block our positive colleagues. Green tea does a great job with this.

Unsweetened green tea is a perfect drink in and of itself. But you can also use infused green tea as a liquid base for smoothies, oatmeal, and the like.

4. Eat while almost don't get enough

There is a saying in Japan - hara hachi bu - which means you need to eat until you are 80% full. With this mindset, you eat until you feel comfortable, but you still have room in your stomach. Basically, it is a form of mindful eating that allows you to eat enough to meet your body's needs without overeating.

On the subject: What You Need to Eat to Get Smarter: Six Brain-friendly Foods

If you want to practice this method with food, start listening to the signals of hunger and satiety. You may be asking yourself, "How hungry am I?" at the beginning of a meal, which can help determine the required amount of food. Later in the meal, you may ask, "Am I enjoying this as much as when I started?" or "Do I want some more bites?" It's also a good idea to eat slowly, turn off gadgets, and limit unnecessary distractions while eating. These methods will help you better meet your body's calorie needs and also make your food more enjoyable.

5. Walk in the woods

In Japan, the practice of shinrin-youku is widespread, which translates as “bathing in the forest” or “immersion in the atmosphere of the forest”. It is a form of natural therapy for the body. Rather than going outside for a walk or running, this practice has more to do with awareness and attunement to the natural environment. When you are in nature, you use all your senses. For example, feeling the wind or the sun on your skin, seeing all the shades of green in the grass and trees, and hearing the rustle of leaves. When you use your senses to tune in to nature, it allows your mind and body to relax, as in meditation.

One study on “bathing in the woods” found that, compared to being in the city, being in the woods lowers blood pressure. Also, walking in nature reduces the concentration of the stress hormone and increases the activity of the parasympathetic nervous system. All of this indicates that you feel more relaxed.

Is there no forest nearby? No problem! Any natural environment will do. According to a recent study, just 20 minutes in a city park improves well-being and gives you a sense of life satisfaction.

6. Communicate

Maintaining social bonds is an integral part of Japanese culture. This is the reason why the Japanese maintain good physical and emotional health into old age. In Japan, social integration can take place in several ways. For example, old people may live in multi-generational families or work after reaching retirement age.

Perhaps one of the best types of social interaction is moai. It is a type of Okinawan social circle that provides not only lifelong friendship, but even financial assistance when needed. Therefore, everyone in the circle knows that they are not alone and can count on each other in good and bad times.

On the subject: Thousand dollars for a pet from a city shelter: a candidate for mayor proposes to pay for the adoption of animals

If you are feeling isolated or lonely, look for ways to connect with friends, family, and your community. Take time to see each other in person, on the phone, or using Zoom. Join Facebook groups or other online communities of people with similar interests. Religious groups are another way to connect with your community, overcome loneliness, and improve your health and well-being.