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Living a long, happy and healthy life – who wouldn't want that? The Japanese have found the secret recipe. After Hong Kong, Japan has the highest life expectancy in the world. According to the World Bank, it currently stands at 85 years. Japanese women even live to an average age of 88.
For comparison: back home, we live only 81 years on average. That said, we don't fare too badly in the rankings. The lowest life expectancy, at 54 years, is found among the people of the Central African Republic.
And if 88 years weren't already a long time, there is an island in Japan where people live even longer. Women there reach an average age of 90, while men still manage 84. We are talking about Okinawa, the blue island in the south of Japan.
But how do the Japanese manage to live such long and healthy lives? Let us go in search of the answer.
A high life expectancy tells us a great deal about everything that is going well in a society. It points to good medical care, a high standard of living and a healthy diet.
One thing is certain: the Japanese live healthily. The country's health statistics bear this out. Fewer Japanese people die of heart disease and cancer, and obesity is rare too: only 4.8% of Japanese men and 3.7% of Japanese women are classed as obese.
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Source: Canva
Doctors and nutrition experts agree: it comes down to a healthy diet. In Japan, people eat mainly vegetables and soya-based products. Fish and seafood are also on the menu, along with rice and plenty of green tea. Who wouldn't live a long life on such a healthy diet?
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Source: Canva
Researchers count the island of Okinawa among the so-called blue zones of the world, which are distinguished by the fact that the people who live there enjoy particularly long, happy and healthy lives.
Anyone who travels to this picture-perfect island between the East China Sea and the Philippine Sea quickly understands why life there is so good for you: white sandy beaches as far as the eye can see, delicious food and blissful idleness!
Besides Okinawa, the blue zones also include Sardinia in Italy, the Nicoya Peninsula in Costa Rica, the island of Ikaria in Greece and the Californian town of Loma Linda in the USA.
The demographic concept of the blue zones dates back to the year 2000 and is not without its critics. Even so, it offers clues as to how the Japanese, and the people of Okinawa in particular, manage to live so long.
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Okinawa – Source: Canva
The characteristics shared by people living in the blue zones include:
strong family ties
not smoking
a plant-rich diet
regular physical activity
social engagement
pulses on the menu
Alongside a healthy, youth-preserving way of life, genetic predisposition also plays a part in why the people of Okinawa live so long. Among the families of many of the island's roughly eight hundred residents now aged over 100 – who have been studied since the 1970s – it turns out that the siblings of these long-lived individuals also frequently live especially long and stay healthy. People's genetic make-up also helps to prevent autoimmune diseases, according to the researchers.
Anyone who steps into a restaurant in Japan will notice it straight away: the Japanese table features little red meat, plenty of fish and plant-based foods such as soya beans and tea. Such a healthy diet makes a lasting contribution to maintaining good health.
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Source: Canva
Only eat until you are full. That is the dietary tip par excellence. But the people of Okinawa go a step further: in keeping with the cultural practice of Hara Hachi Bu, they eat only until their stomach is 80% full. In this way they consume fewer calories. As a result, fewer free radicals can be measured in their blood, and the risk of heart disease and cancer is reduced.
If you want to stay fit, you have to keep moving. This applies to young and old alike. And you might think Japan has made it their national motto, because regular exercise is a must for (almost) all Japanese people.
Japan's enthusiasm for movement emerged almost a century ago. In 1928, a national health programme was launched that encouraged people to do their morning exercises.
Before long, a radio broadcast was created – Rajio taiso – to which schoolchildren, company employees and pensioners alike perform a gymnastics routine. Rajio taiso is just as popular today as it was back then, and many older Japanese people cite it when asked what keeps them young and fit.
Everyone has asked themselves this question at some point: what is the meaning of life? It is a question that seeks to explain why we get up every morning and what the substance and purpose of our lives really are.
The Japanese call this Ikigai: that which makes life worth living. Finding the answer to this question is seen as a personal mission. Once you have found your Ikigai, it brings you joy in life and inner contentment.
Anyone who wishes to set out in search of their Ikigai must ask themselves four questions:
What do you love and enjoy doing?
What does the world need from you?
What can you earn a living from?
What is your talent?
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Source: Canva
From where the answers overlap, you can identify your personal mission, your vocation, an ideal profession and your personal passion – the cornerstones of a personal meaning of life.
So what lesson does Okinawa hold for the rest of us? The creators of the blue zones concept have put together nine tips for anyone who wants to live a longer, healthier life:
Exercise regularly, without overdoing it.
Find a purpose in life.
Reduce your stress!
Cut down on your calorie intake.
Eat mostly plants.
Drink alcohol in moderation, and when you do, mainly wine.
Join a religious community.
Value and nurture family life.
Get involved in community life.
Is that really the whole secret? The best thing to do is to come to Japan yourself and see with your own eyes how the people there live.
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