10 best habits for longevity from Japanese people



Why do Japanese people live the longest, have the healthiest hearts and the healthiest physiques?  Very simple, because Japanese people always maintain themselves 10 best habits for longevity that are easy to follow as below.

In the 2020 report "World Health Report", the World Health Organization (WHO) comprehensively compared the health systems of different countries in the world on "medical qualifications", "difficulties in receiving medical services "and  "equity of the medical cost burden".

10 best habits for longevity from Japanese people

Japan is famous for being a country with a long life / ph: pexels

 Japan once again ranked first for "high quality health care", "equality of medical burden", "high life expectancy of the people" ...

 In fact, Japan's national health management at the government level could have been upstream since 1978. At that time, the Japanese Ministry of Health, Labor and Welfare launched the National Health Campaign Plan for the first time, focusing on promoting health checks, increasing the number of nurses and nutritionists. 

 Ten years later, as an important part of national health decisions for the second time, the Ministry of Health, Labor and Welfare proposed a mechanism to ensure the health of the elderly,  standardize regional health centers and train exercise instructors.  

In addition, more emphasis is placed on cultivating people's running habits, building exercise guidelines, and promoting building fitness facilities.  In 2000, a third national health policy was implemented, "Plan 2 1 for healthy Japan" was issued.  The Japanese government also enacted the "Health Promotion Law" in 2002 to create a legal basis for promoting national health.

 After more than 30 years of hard work, the results of a survey every 5 years show that the average life expectancy of Japanese people is increasing.  One of the more representative examples is the exercise for health and longevity done in Takamori town, Shimoi district, Nagano province.  In order to achieve the goals of healthy living, not sickness, and embracing natural death, the district has actively asked the elderly to exercise health and longevity exercises.

 At the same time, the elderly are also encouraged to adopt healthier diets, such as reducing salt intake, encouraging them to save half of their soup when eating ramen, drink only one bowl of miso soup per day and just eat a small plate of pickles… Such health improvement plans have kept the medical costs of the elderly in Nagano province the lowest in Japan for 18 consecutive years, and the death rate from cerebral hemorrhage has also decreased half in 12 years.  This collection of health and longevity exercises in Nagano province has been promoted to many regions.  Shizuoka province has hired a special trainer to bring the elderly to do exercises at the elderly activity center.

Almost all cities in Japan have medical management centers.  Japan is famous for being a country with a long life, in addition to adequate medical and social facilities, high-quality air, drinking water and food, the government actively regulates people's health.

 Every year, the Japanese government pays huge medical expenses for patients with cancer, diabetes, cardiovascular and cerebrovascular diseases, in order to promote healthy lives for the people, helping the middle-aged and the elderly.  early detection and prevention age, reducing the financial burden on the government.  

Almost every city in Japan has public health management centers funded by the government, which are connected to local public hospitals and university hospitals to provide comprehensive health management service for local people.

 The main job of the Health Management Center is periodic health checks.  Each center is equipped with many advanced medical examination equipment such as MRI (identifying brain and blood vessels), CT (early detection of lung cancer), ultrasound (examining liver, spleen and kidney artery ...).  Body composition analysis (skeletal muscle test) ... to provide people with health checks requires more modern machines.

 The cost of health checks is generally not high, and is mainly covered by health insurance. 

 In addition to health examination, the health center also has a medical examination area, operating room, physiotherapy room, canteen ... There are also specialized nutritionists to help patients have nutritious meals.  Due to the relatively large number of nursing staff, beds that are not cramped, and close to home, children in need of short-term recovery or with mild symptoms are often treated at health management centers to help line up in major hospitals.

 In addition, the Medical Management Center also calls on people to adopt a healthy lifestyle through a variety of activities.  Examples include organizing monthly free health lectures, partnering with the government to promote people's fitness activities, and distributing free exercise coupons and family medicine kit activities once or twice a year.

 The Japanese average life expectancy has been at the top of the world for over 20 years.  For men aged 55-64, the Japanese death rate from coronary artery disease is 1/10 lower than that of Americans.

 The obesity rate in Japan is below 4%, while the United States, the sports-loving country in the world, has an obesity rate of 31%.

Why do Japanese people live the longest, have the healthiest hearts and the healthiest physiques?

1. The Longest lifespan

 The 2015 World Health Statistics Report published by the World Health Organization (WHO) shows that in 2014, the average life expectancy of Japanese women was 86.83 years and that of men was 80.50 years, both of which set new historical records.  The Japanese average life expectancy has ranked first in the world for more than 20 consecutive years.

 According to the latest report by the Centers for Disease Control and Prevention (CDC), the average life expectancy of Americans in 2015 was 78.8 years, the first annual decline in more than 20 years.  In particular, the average life expectancy of men in the US in 2015 was 76.3 years, 0.2 years lower than that in 2014. The average life expectancy of women in 2015 was 81.2 years.

 2. The healthiest heart

 According to data, heart disease accounts for one third of all deaths worldwide.  In the United States, it is known as the "plague of the times", and nearly 2,400 Americans die from cardiovascular diseases every day.

 In Japan, the World Health Organization has released data showing that the death rate from coronary heart disease in Japan is only 0.041%, the lowest in the world.  For men aged 55-64, the Japanese death rate from coronary artery disease is 1/10 lower than that of Americans.

3. The strongest physique

 According to one report, the obesity rate in Japan is below 4%.  The United States, which loves sports in the world, has the highest obesity rate, up to 31%.

 According to the Fitch Solutions Macro Research report, the rapid increase in obesity in Southeast Asia puts a heavy burden on the health care system and the budgets of the regional countries, typically Malaysia and Indonesia.

The Japanese live longer, have a healthy heart and don't become obese, that's because they have the following 10 healthy habits:

1. Eat frugally, respect the original taste of ingredients

 The Japanese prefer vegetables, cook with little oil and respect the original flavor of the ingredients. 

2. Like green tea

 Scientists believe that green tea is one of the secrets of longevity in Japan.

 Green tea has many health benefits, can reduce the risk of heart disease, inhibit cholesterol absorption, lower bad cholesterol, disinfect and reduce inflammation, reduce or delay atherosclerosis, and push fast process of burning fat in the body.  Green tea is rich in tannic acid, which helps delay the aging process, in which the antioxidant capacity is 18 times higher than vitamin E, catechin, tea polyphenols are powerful oxidants, can inhibit cell mutation and cancer.

3. Love clean

 Whether in a big city like Tokyo or in a small rural town, Japanese streets are always clean and quiet.  As the cherry blossoms fell, the white flowers rained, the old man and the cat sat on the roadside bench quietly watching the flowers fall.  This kind of living environment makes people calm and avoid temper.

 "There is clear evidence that noise pollution and environmental pollution can raise blood pressure and even damage the cardiovascular system directly."  Liu Meilin, a well-known expert in the field of blood lipids in China and a professor at Beijing University's First Hospital, points out.

4. Eat less salt

 The Japanese eat very little salt, their daily salt intake is less than half that of the Chinese.

 Professor Ge Junbo, Chinese Academy of Sciences and Director of the Department of Cardiology, Zhongshan Hospital, Fudan University, pointed out that this is very important, at present, the relationship between salt and high blood pressure is very obvious, it can cause heart hypertrophy and atherosclerosis.

 The Japanese government started taking the national salt reduction problem seriously in 1975 and initiated a series of salt reduction campaigns.  Furthermore, under the supervision of the World Health Organization, the Japanese are now very focused on salt control in all aspects of their diet.

 For example, don't drink too much miso soup and don't drink soup with ramen;  Add salt at the end of cooking or stewing to minimize salt intake.

5. Every day eat more than 30 kinds of ingredients

 The Japanese Ministry of Health, Labor and Welfare has been developing the "Guide to the Healthy Diet" since 1985, encouraging people to eat 30 ingredients (including cooking oil and spices) every day to has comprehensive nutrition.

 Since then, many people have taken it as the daily eating principle, for example, five-color sushi rice will use rice as the main ingredient, add shrimp, oysters, squid, fish eggs, tuna, ginger sugar ...,  when cooking, using a variety of ingredients that make up the dish;  Miso soup contains soy products, seafood, vegetables ...

 Even when eating out, the restaurant will provide as many ingredients as possible.  To prevent too many calories, the amount of each dish is very small.

 A varied diet, especially eating lots of fruits and vegetables, is beneficial for providing adequate nutrition, has a role in protecting heart health and prolonging life.

 Make sure you have enough food, beans, potatoes, vegetables, eggs and milk every day, eat plenty of vegetables, fish, seafood ...daily changes in dishes and add some fruits and nuts as snacks to easily meet health standards.

6. Eat seafood

 The Japanese have been unable to separate fish in their diet since childhood.  Many studies have proven, eating fish for a long time, especially deep sea fish such as salmon and tuna, can not only prevent cardiovascular disease, lower cholesterol but also reduce more than 52% of cardiovascular disease.

7. Less driving, more movement

 Many Japanese do not have a fix time to exercise, but they rarely drive and prefer to take public transport to work.

 Many Japanese also choose bicycles as a means of daily transportation, both for exercise and for relaxation.

8. Life 0.8

 "Life 0.8" is suggested by famous Japanese writer and doctor He Zhigong.  It is a healthy lifestyle: you do not have to devote all your energy to everything, try 80% is okay, the remaining 20% ​​leave it to take a rest or to save for whenever you need it.

9. Slow down for half a beat

 Japan's Okinawa Island is dubbed the "Island of the world record for longevity".  The "half a beat" lifestyle is very popular here, locals call it "Okinawa Time", people believe that life full of high pressure and stress, will accelerate human aging.

10. The government helps people lose weight and prevent heart disease

 The demands of the Japanese government for its slim citizens raised the level of law.

 One of its laws states that, when waist circumference exceeds 33.5 inches (85 centimeters) for men and 35.4 inches (90 centimeters) for women, if one of the blood sugar readings,  blood pressure and blood lipids are not qualified, they must lose weight within 3 months;  if you cannot lose weight, you must be educated about diet control;  If you remain overweight for the next 6 months, you must automatically quit your job.

10 best habits for longevity from Japanese people

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