Japan has the highest average life expectancy in the world. This is due to its advanced healthcare system and its people's healthy eating habits and lifestyle choices. So, what secret allows the Japanese to live longer and healthier? In this article, we will explore the diet, lifestyle, and other key factors contributing to their longevity, offering useful insights that can be applied to our daily lives.

A balanced, nutrient-rich diet

One of the key factors for longevity in Japan is a healthy, nutrient-dense diet. The Japanese are known for eating fresh, minimally processed foods.

• Omega-3-rich seafood: Japan is the world's leading consumer of seafood, especially fatty fish such as salmon, mackerel, and tuna. These fish are rich in Omega-3 fatty acids, which help protect the cardiovascular system, reduce inflammation, and improve brain health.
• Vegetables and fermented foods: The Japanese diet includes a variety of vegetables such as seaweed, radishes, and leafy greens, as well as fermented foods like miso, natto (fermented soybeans), and tofu. These foods not only provide essential vitamins and minerals but also offer antioxidant properties, support digestion, and enhance immunity.

Portion control

The Japanese practice the principle of “Hara Hachi Bu,” which means eating until you are 80% full. This practice helps prevent overeating, reduces strain on the digestive system, and lowers the risk of diseases such as obesity, diabetes, and cardiovascular issues.

Rather than focusing on one large meal, Japanese meals are typically served in smaller portions, each consisting of different foods. This approach allows the body to absorb a variety of nutrients without overloading on any single type of food.

Probiotics: Protecting digestive health and boosting immunity

The Japanese understand the importance of gut microbiota for overall health. Therefore, incorporating probiotics into their daily diet is a common practice. They pay particular attention to probiotic-rich foods such as yogurt, tempeh, and other fermented foods, or they may supplement their diet with packaged products containing probiotics.

One of the most popular probiotics is BB536 MORINAGA, researched and developed by Japanese experts. BB536 not only helps balance the gut microbiota but also boosts the immune system and reduces the risk of digestive issues such as constipation and diarrhea. With today’s busy and stressful lifestyle, supplementing with probiotics like BB536 helps maintain long-term health.

An active and relaxing lifestyle

The Japanese place great importance on staying active. Walking, cycling, and engaging in light exercises such as yoga and Tai Chi are common activities. Regular physical activity not only helps improve cardiovascular health but also reduces stress and enhances mental well-being.

Additionally, the Japanese regularly enjoy onsen (hot springs) to relax the body and promote blood circulation. This practice is not only beneficial for physical health but also helps alleviate mental stress.

The "Ikigai" philosophy – Living with purpose

The concept of ikigai, meaning "a reason for being," is a significant aspect of Japanese culture. The Japanese believe that having a clear sense of purpose and finding joy in everyday activities contribute to a longer, healthier life.

Studies have shown that people who live with a clear sense of purpose and who enjoy fulfilling lives tend to have lower risks of mental health problems and enjoy better overall health. Living a meaningful life filled with passion is a key factor in Japan's longevity.

The secret to the long, healthy lives of the Japanese is not just about food but also a harmonious balance of diet, lifestyle, and a positive mindset. From incorporating probiotics like BB536 MORINAGA to practicing portion control and staying active, all of these habits contribute to overall health and longevity.

By adopting some of these habits, you too can improve your health and quality of life, living not only longer but healthier and more meaningfully each day.