Apply the 8 Japanese eating secrets to live longer

The Japanese are among the people with the highest average life expectancy in the world, about 8 years higher, thanks to their diet and scientific habits. So which specific factors lie behind the Japanese secret to longevity and such an impressive figure? Join Stavi Industrial Catering to find out!

STAVI Industrial Catering is also applying these secrets when building nutritious menus for its customers, especially partners from Japan.

Read more:

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• A one-week menu for people who want to gain weight
• Top 5 industrial catering rice menus for factories and offices
• Measures to ensure food safety and hygiene in industrial catering

1. Eat plenty of vegetables and fish

To stay healthy, the Japanese always follow a balanced and healthy diet that includes many dishes made from fish and green vegetables. They love seafood, especially fish, because of the benefits it brings. According to the US National Fisheries Institute, each Japanese person consumes an average of 55.7 kg of seafood a year (almost the highest in the world), while Americans consume less than half as much as the Japanese.

To encourage young people in Japan to eat even more seafood, the country's business community and officials even sponsored a band to compose a song on the subject (the lyrics include the line: "Fish, fish, fish, eating fish makes you many times smarter").

According to research, fish is rich in fatty acids along with many other important vitamins and minerals, and should be eaten at least twice a week for good health. The best cooking methods for retaining nutrients are steaming and grilling. However, the Japanese often have the habit of eating raw fish such as sashimi to preserve the full freshness and nutrients of the fish.

Scientists' assessments show that people who eat fish regularly live longer than those who eat little fish, because fish contains plenty of omega 3 and good fats that help reduce the risk of cardiovascular disease. In addition, eating plenty of fish and seafood helps improve mood, maintain physique, and prevent certain cancers and inflammation.

Japanese eating secrets for a longer life

2. Eat seaweed often

According to a United Nations report, the Japanese consume around 100,000 tons of seaweed every year. Observation of Japanese dining tables shows that more than 20 types of seaweed are used regularly. The island of Okinawa in southern Japan, known as "the island of centenarians", is recorded as having the most seaweed in the world.

So how good is seaweed? Analysis of its composition shows that it contains a great many nutrients that are extremely beneficial to the body. An average pack of seaweed contains 3 – 10g of protein. In addition, some types of seaweed are richer in potassium than bananas, and these are all essential micronutrients for human development. Seaweed is also one of the rare foods containing natural iodine, an important micronutrient for the thyroid to synthesize the hormones that regulate the development of the central nervous system. Even better, seaweed can regulate levels of estrogen and estradiol (two female sex hormones), helping to reduce the risk of breast cancer. Researchers at Harvard University believe that the extremely low rate of breast cancer among the Japanese may be due to a diet rich in seaweed.

Japanese eating secrets for a longer life

3. Eat soy-based foods

Soybeans are a source of carbohydrates, protein and good fats, providing valuable nutrients for the body. In Japan, people use many different foods made from soybeans, such as soy milk, miso, tofu and natto (fermented soybeans). In particular, natto contains amino acids, the enzyme nattokinase and vitamin K2, substances that help extend human life.

It is no coincidence that the Japanese habitually use a wide variety of soy-based foods in their daily diet. A recent study shows that drinking 400ml of soy milk a day significantly reduces cholesterol, the leading cause of cardiovascular disease, which is increasingly affecting young people.

Japanese eating secrets for a longer life

3. Reduce salt intake

Since 1975, the Japanese Ministry of Health has launched a campaign to reduce salt in the daily diet. Accordingly, people are advised not to drink too much miso soup and not to drink the broth when eating noodles... Strictly controlling salt intake helps reduce the risk of cardiovascular problems.

The Japanese have a balanced and healthy diet with plenty of vegetables and fish. They eat little sugar and salt and avoid fast food and processed foods. This helps them reduce the risk of diseases such as diabetes, obesity and cardiovascular disease.

Japanese eating secrets for a longer life

4. Never eat until full, and drink tea often

The "Hara Hachi Bu" culture is how the Japanese control their eating habits, expressed in the proverb "腹八分目に医者いらず - Hara hachi bunme ni isha irazu", meaning "Eat until eight parts full, and you need no doctor". Under this culture, diners should eat more slowly and "eat until you are 80% full".

Japan is also known as a tea-loving country, home to the highest art of tea preparation, where sipping a cup of tea is not simply a drink but an entire art form. The Japanese particularly enjoy matcha tea, a tea with many health-promoting nutrients, rich in antioxidants and good for the skin, helping to extend life.

Japanese eating secrets for a longer life

5. Exercise regularly 

Enthusiastic daily exercise is one of the Japanese habits for prolonging life. It helps the body's blood and energy circulate, is good for the heart and lungs, strengthens the immune system, reduces the risk of chronic diseases and relieves stress.

Research shows that the Japanese work at a high intensity, so physical activity is a good way to help them shed the pressures of work. Regular walking or playing sports plays an important role in preventing cardiovascular disease, fighting atherosclerosis and flushing toxins out of the body.  

6. Train the brain regularly

Another Japanese secret to longevity is keeping the brain constantly active. They continually train their minds, which helps prevent the degeneration and stagnation of this special organ.

Besides training their brains through work, they often take part in mind games such as chess, Chinese chess, sudoku... In addition, learning a new language or a musical instrument is also a good way to train your brain.

7. Keep the heart healthy

The Japanese are always raising their awareness of preventing cardiovascular diseases, including coronary artery disease, cerebrovascular disease, rheumatic heart disease and other conditions. They act by eating less salt and exercising regularly, while also eating plenty of fresh fish to increase their omega 3 intake for heart health. At the same time, the Japanese limit or give up bad habits such as: smoking, eating processed foods, consuming greasy fast food...

8. Take hot baths regularly

In Japanese culture, bathing is highly valued, including both the bathing space and the form of bathing. They often go to public hot bathhouses (sento) or hot springs (onsen) for complete relaxation in the hot water, which also helps circulate blood and energy and relax the muscles. About 85% of Japanese people end their day by soaking in a bath, and public bathhouses in Japan are always bustling with visitors every day.

As early as the 17th century, Japanese medical records mentioned hot bathing as an effective method of preventing disease. Modern science has also confirmed that soaking in mineral water is a therapy for rheumatism, neuralgia and skin problems. Furthermore, using daily bathing time to meditate can help stressed people calm down and is good for those with high blood pressure.

Above are the "11 secrets to a long and healthy life of the Japanese" that make them among the longest-living people in the world. We hope that after this article, you too will have the knowledge you need to live a healthier life!