Japanese people generally live longer than Indians, and a 2024 study in the European Journal of Clinical Nutrition highlights the reasons. Japan recorded the longest average life expectancy, largely due to very low death rates from ischemic heart disease and cancer, including breast and prostate types. The research links these low mortality rates to Japan's remarkably low obesity levels. Key dietary factors include minimal red meat and saturated fat consumption, high intake of fish rich in omega-3 fatty acids, plant-based foods like soybeans, and non-sweetened beverages such as green tea. Reduced salt intake has helped lower blood pressure and decreased deaths from cerebrovascular disease and stomach cancer. Increased consumption of animal foods, milk, and dairy products also contributed to better calcium levels. The Japanese diet emphasizes plant foods and fish, contrasting sharply with Western diets heavy in meat and dairy.
Dietary Habits and Lifestyle Practices That Promote Longevity
Japanese diets favor products low in added sugars, saturated fats, and sodium. Experts recommend eating slowly and mindfully, paying attention to flavors and textures to recognize fullness and prevent overeating. Being conscious of portion sizes using measuring cups or food scales helps avoid excess calories. Avoiding cold, sugary drinks during meals prevents digestive problems and unnecessary calorie intake. Reading food labels carefully allows for better choices. Beyond diet, regular physical activity is crucial. Exercise improves insulin sensitivity, aids weight management, reduces heart disease risk, and enhances overall well-being. Combining these dietary and lifestyle practices can contribute significantly to better health outcomes and longevity, similar to the Japanese approach to wellness.
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