‍🇯🇵 My Connection to the Japanese Way of Eating

My diet is heavily influenced by Asian and Japanese cuisine, and it's been great for my food allergies. Many common Japanese cuisines are protein, vegetable, and rice-heavy, which is the exact diet my allergist suggested. Although I occasionally indulge in bread and gluten, I feel sick for days. But when I stick to a Japanese diet and adopt some of the customs, it's a whole different story. I feel lighter, both physically and mentally. I don't get that uncomfortable feeling after meals and never overeat. My body feels less inflamed, less achy, and just overall more at ease. Some of the dishes I enjoy are Umeboshi, Konnyaku,seaweed, miso soup, sushi, and grilled fish. Sticking to a Japanese-based diet long-term has been a game-changer for me.

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🌲What's with Japan and Their Secret to Longevity? 

Japan continuously remains one of the leading countries in terms of human longevity. In 2021, an ordinary person may live to the level of 84.6 years. Women average 87.5 years, while men live an average of 81.6 years. What makes the Japanese live so long? Research cultural, diet, and lifestyle aspects within Japan that put this country at the top of high life expectancies.

Their diet greatly determines food for Longevity Longevity in the Japanese. It is rich in fish, seaweed, tofu, and vegetables but greatly reduces the amount of red meats and dairy products. Fish also contains omega-3 fatty acids, found in some fatty fish varieties like salmon and mackerel, which may reduce heart disease and stroke.

In 2016, the average life expectancy in Japan was 87 years old for women and 81 years old for men, both setting a record.

Seaweed is a staple food that provides various vitamins, minerals, and antioxidants to the human diet, of which fucoxanthin is one major component that helps in anti-inflammatory and weight management. They adopt this diet by using products such as soya, tofu, and miso, which have isoflavone and are identified to have great potential in reducing cancer risks and improving bone health. Another staple is green tea, which has high catechins, an antioxidant that may help mitigate heart-relating disease and support brain health.

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🏘️The Importance of Family and Community

Family and community are the heart of Japanese life. Family dinners are more than just eating or feeding; they are a time for being with loved ones and possibly a time for stress relief. Intergenerational support is a big part of the culture. Younger generations often take care of their older relatives, granting older adults the opportunity to have more purpose and, therefore, even the beneficial effects of stress. In 2020, the highest life expectancy was recorded among women in the Okayama population (88.29 years) and men in the Shiga population (82.73 years). The lowest indices belonged to Aomori Prefecture (86.33 years for women and 79.27 years for men). This sense of community is directly linked to longevity, which we can all learn from.

This community regularly holds many events and festivals that enhance social bonding among its residents, most of whom are aged persons. These events provide opportunities for social interaction and promote physical activity and mental stimulation. This sense of community is directly linked to longevity, fostering a sense of belonging and support among its members. This social support is a significant factor in Japan's high life expectancy.

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💉 Prevention-Focused Care

One of the major things that the health system of Japan prioritizes is preventive care. Regular check-ups and screenings become the norm, allowing early diagnosis and treatment of possible health problems. This fills the remaining missing link of strengthening public health campaigns that stimulate and enable healthy behavior, including but not limited to regular physical exercise and proper, well-balanced nutrition. This attitude may be one of the reasons Japan has an incredibly low infant mortality rate today. In the year 1950, they had an approximate 47 death toll for every 1000 born babies, which was vastly decreased to just 1.6 per 1000 in 2020. This commitment to health and well-being is truly inspiring.

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🏃🏾‍♀️An Active Lifestyle 

Japanese people are naturally active because they are not involved in some physical activities that could be part of everyday activity, from walking and cycling to using public transport. Movement is routine. The most popular of these traditional practices are tai chi and yoga, spreading worldwide with the promise of flexibility and relaxation. Japan also accommodates pedestrians in its infrastructure, with streets designed to be bike-friendly and very practical and accessible public transportation. Public parks are also common, providing spaces for outdoor activities and exercise. This active lifestyle helps you to stay overweight and reduce the risk of chronic diseases, such as type 2 diabetes and some common forms of cancer.

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🌍 A Clean and Safe Environment 

Japan has a clean environment and high safety standards that, in part, help the people there embrace a high life expectancy standard. Air and water pollution at lower levels reduces risks to human life and the environment. With such standards, an efficient public transport system would enable the government to keep the pollution levels at an ebb while encouraging the populace to walk and cycle more. This cleanliness and safety of the environment in the country lead to a healthy lifestyle and, thus, long lives.

There you have it. High life expectancy in Japan mixes good cuisine, strong family and community relationships, healthcare prevention orientation, an active lifestyle, and clean surroundings. If you borrow a leaf from any of them, let it eat more fish and vegetables, stay active, and maintain close relations with family and friends. Longevity is not only meant for living longer; it involves living better. Please share in the comments below what you think and what your experience with what makes a good recipe for a long, healthy life!

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🏫 References

Evaluation of iron bioavailability in a mixture of cereals, seeds, and grains ("Human Ration"). https://doi.org/10.1590/S0101-20612014005000002