What is the secret to Japan’s longevity?

The average lifespan of a Japanese is 84-85 years old – one of the highest in the world.  The reason is simple – healthy living.

Last week, over work, I met a young Japanese lady who is married to a local Malaysian and she told me that she likes to cook and eat at home. Also, she cooks a lot of vegetable dishes and stocks up on a lot of fruits for her family.

Besides that, at a hotel buffet, an elderly Japanese couple sat on a table next to us. They loaded a plate with salads and ate it all up for breakfast. They did not go for the heavy foods like we Malaysians do (check out the pic).

The secret to longevity is not only restricted to food but the choices they made every day and the consistency that they practiced over many decades.

Below is a list of the 7 different points that have contributed to Japan’s natives’ longevity. All these points are not standalone reasons but work hand in hand.  

🥗 1. Traditional diet

• Lots of fish especially those high in Omega-3 like salmon, mackerel and sardines. This keeps heart health intact.
• Consumption of a lot of vegetables that are high in nutrients especially leafy greens, cabbage and daikon radish that are sauteed and fermented.  
• Seaweed consumption that is high in iodine, calcium, and magnesium. This supports thyroid health.
• Minimal processed foods and meals are generally low in sugar and unhealthy fats.
• Consumption of soy foods like tofu and edamame that are rich in antioxidants.
• Intake of fermented foods like natto and miso that supports gut health and immunity.
• Rice is eaten in moderate portions, not oversized servings

A common idea practiced by many is “hara hachi bu” — eating until 80% full.

🚶 2. Daily movement (not intense workouts)

• Most people in city centres do not own cars hence walking is a part of everyday life.
• An average Japanese walks 6000 – 8000 steps daily and many exceed more than 10,000 without trying much.
• Older adults stay active through gardening, cleaning, shopping, and social activities. For them, walking is seen as normal, not “exercise”.
• Another reason for a good amount of walking is that the city is planned well with shops, schools, parks, and clinics being close together. Sidewalks are safe, clean, and well maintained

🧠 3. Strong sense of purpose

• Many Japanese people have an ikigai — a reason to be happy about and to get up in the morning.
• This can be work, hobbies, caring for family, or contributing to the community. It is not about name, fame or money. It is not about having life figured out. It is all about just being present and enjoying the moment.
• Having purpose is linked to lower stress and better mental health thus a good longevity.

🤝 4. Social connection

• Though the Japanese are not loud and openly affectionate, their sense of community is strong and consistent.
• Older adults are respected and included, not isolated.
• Strong neighborhood ties where people greet their neighbors daily.
• A sense of belonging where there are many clubs and social gatherings for young and old to attend.

😌 5. Stress management & mindset

• Cultural emphasis on acceptance instead of trying to control outcomes (shikata ga nai — “it can’t be helped”)
• Structure and routine that creates discipline and stability.
• Practices like long warm baths, sipping on tea and viewing cherry blossoms helps to calm the mind.
• Mindfulness, politeness and respect whenever interacting with another individual.
• Spending time in the nature reduces stress as well.

🏥 6. Preventive healthcare

• Preventive healthcare in Japan focuses on stopping illness early or preventing it all together rather than only treating problems after they become serious. It’s a major reason for Japan’s long-life expectancy.
• The population from young to old get routine medical checkups. This is done at school, workplaces or with the local government body. This allows any health issues to be detected early.
• Strong vaccination and public health education creates health awareness from a young age.
• Everyone is covered by health insurance and doctors’ visits are affordable.

🌱 7. Clean environment & safety

• Cleanliness and safety are very important values in Japanese culture, and they show up in everyday life, traditions, and social behavior. Hence, shoes are not worn indoors.
• Cleanliness is a moral value, and each individual must strive to keep themselves; their families and their spaces clean at all times.
• There is a no littering culture despite trash bins being rare. One is expected to take their trash and discard it at home.
• Japan is known for being very safe and has low crime rates. People often trust that lost items will be returned and children commonly travel to school on their own.
• Strong respect for laws and social rules
• The community always looks out for one another.

People say that it takes a village to raise a child. I would say, for a long life, it takes the whole community to come together to encourage healthy living and wellbeing. Over time, healthy living becomes a part of the daily routine and eventually a social norm.