Japan has become synonymous with longevity and healthy ageing. The country’s population is credited with low risks of hormone-related cancers such as breast, endometrial, and prostate cancer (although some of these are now on the rise). Japan’s population has less risk of hip fracture than North America, and obesity is rare. So, as we grow older, we have every reason to look to this healthy nation for clues on how to go forward in our own lives. Let’s take a trip into the daily lifestyle of everyday Japanese citizens to see what we might glean:
What’s on the menu?
What we eat is intimately connected to how we age. Obesity, in particular, is linked to an increased risk of lifestyle diseases such as type 2 diabetes, stroke, high blood pressure, heart disease, and osteoarthritis (to name but a few). Japan has one of the lowest obesity rates in the world, and it is achieved, in part, by the nation’s diet. This consists of a moderate intake of animal protein (fish and meat), and plant protein (soy products). Oils (and fats, generally), do not feature prominently, and vegetables, grains and a variety of seaweeds are in daily use. Fermented products such as miso, natto, and a variety of fermented condiments such as soy sauce and rice vinegar, as well as pickled vegetables, appear regularly on the menu in homes and eateries.
How to …
Japanese are modest eaters, and their smaller portion sizes (in relation to those in other developed parts of the world) are often reflected in the size of bowls they regularly use. In some parts of Japan, attention is paid to the concept of eating until one is ‘about 80% full,’ something which allows time for the brain to register a feeling of satisfaction. Japanese are also generally thought of as ‘mindful eaters,’ taking time to appreciate the taste and texture of every mouthful rather than rushing through a meal in anticipation of the next course. Japanese also eat mainly with chopsticks, implements which do not encourage hurried eating. The combination of these eating habits means less food is required to satisfy the eater, something which encourages a healthy BMI (body mass index).
Tea tasters
Antioxidants are chemical compounds which help protect our body’s cells from damage, and tea is particularly rich in an antioxidant called ‘polyphenol.’ What’s more, green tea, which is favoured in Japan, is higher in antioxidants than black tea. Research has suggested Japan’s consumption of green tea may contribute to its population’s longevity records, and to significantly lowering risk of death from its three leading causes of mortality: cancer, heart disease, and stroke.
Movement
While the rest of the developed world struggles to fit enough intentional exercise into their daily life, the Japanese are meeting goals through both intentional and incidental exercise. Anyone who has ever visited Japan, will have noticed the huge number of bicycles parked at train stations (an indication people cycle as part of their daily commute rather than taking a car). In fact, car ownership in Japan sits at only 60-80% while, in comparison, many households in New Zealand own more than 1 car. Walking to get to meetings (rather than taking a taxi) is the norm, and most business people will wear (or carry with them) walking shoes for the purpose. Using stand-up (rather than chair and desk) work stations is encouraged, and Japanese citizens often meet up with friends in the outdoors to go walking and hiking together.
When we consider Japan’s record-breaking longevity statistics, it’s easy to look at just one aspect of their lifestyle to hang them on. Instead, it seems Japan’s seniors are benefiting from a range of healthy, every day practises to keep them, slim, fit, and active. Perhaps it’s time we took a leaf from their book!