“Japan has the highest life expectancy of any country: 90 for women and for men, 84. Compare this to America where the average life expectancy for women is 81 years old, and 76 for men.” [1]
Humankind doesn’t just want to live a good life; humans want to live a long, good life, to have sufficient time to achieve their dreams and create new ones. But longevity shouldn’t come at the cost of debility. To be mobile, healthy, and mentally aware in old age is the ideal, and the Japanese have arrived at that balance. So what is the formula for living a long, healthy life?
Healthcare and Longevity
Many people would say longevity is the product of “good genes,” but interestingly, that doesn’t account for the whole picture of the Japanese people. After WWII, the Japanese had one of the lowest life expectancies; the improvement in adult longevity has happened within the last 70 years. Healthcare also has an important role, but it is not everything. Japan has a powerful healthcare system, one that provides universal coverage. Their system began with an aggressive campaign in the early 1960s to give insurance to all in the country. Since then, Japanese government has emphasized the importance of universal coverage, incorporating this belief into its global health diplomacy.[2]The healthcare system in Japan not only provides support for longevity, but also contributes to the country’s incredibly low infant mortality rate: 2.1 per 1000 live births a few years ago. This ratio remains one of the lowest in the world.[3]But even with a strong healthcare system, this covers the allopathic response. The prevention of illnesses, the strengthening of the body, is what makes the Japanese system of health particularly interesting.
“One must eat to live, not live to eat.” Moliere
The Japanese Diet
Japan is not a country of excess when it comes to diet. There are various factors that come to play that differentiate a Japanese diet from the typical American diet. One important factor is portion size; in Japan, there is a saying: eat until you are 8/10 full. Of the food that is consumed, many of the staples differ from American staples. The typical foods of Japan have been rice and fish for centuries. Consuming fish as the primary “meat” of a diet is less risky in regards to heart attack, heart disease, and high cholesterol in older age. The United States, for example, has one of the higher consumption rates of red meat. “Americans ate an average 55.6 pounds of beef in 2016, up from 54 pounds in 2015, according to the Department of Agriculture.”[4]In comparison, studies showed that the average Japanese adult ate 154 pounds of fish a year, roughly ½ pound of fish per day. Fish is high in omega-3 fatty acids, vitamins A and D, and phosphorus and selenium. [5]
Soy, Seaweed, Tea and Rice
Other staples in the Japanese diet also boast a plethora of health benefits. Soy, frequently used in Japanese recipes, has been studied for its benefits regarding heart health, lower blood pressure, and lower cholesterol. Seaweed is another commonly consumed food, and it’s high in vitamins D,A,C,K and B2. Many Japanese meals are often accompanied with tea, which can aid digestion as well as fortalize the body’s immune system. Add these typical ingredients to a bowl of rice and you have a well-balanced meal with healthy carbohydrates, vitamins and protein. [6]
American Diet and Longevity
These practices differ greatly from the beef and potato-heavy diet of the majority of Americans. [7]Diet, healthcare, accessibility, and lifestyle have all impacted the daily life and health of the American people. American life expectancy has been declining for the past two years. As of 2017, American women are expected to live to 81.1 years, and men are expected to live to 76.1 years of age. Compare that to 90 years for women and 84 years for men in Japan--almost a decade of difference for both genders. With heart disease as the leading cause of death in the United States, there’s been much more emphasis on how to incorporate healthy living habits into daily practice. Stress, diet, exercise, smoking and being overweight can all play a role in heart disease.[8]
Living a Longer Life Starts Small
It may be very difficult to reduce stress, change a diet, and implement healthy lifestyle shifts within a short span of time, but over years, it is possible to make tangible changes. The Japanese diet has proven to be an effective source of nutrients, and the increase in longevity over the past 70 years serves as testimony to the success of this method of living and eating.
Live Natural, Reduce Stress: Women and Menopause
When it comes to reducing stress, which has been studied as a cause of heart disease, eliminating stress on the body is as important as mental anxiety.[9]There are high-stress periods of any life, whether that’s due to profession or personal reasons. One of the moments for women that requires particular attention is during menopause. For women, maintaining a healthy, natural lifestyle during this set of years is vital.Regarding diet, it could be modeled off of the traditional Japanese recipes, focusing on more fish and rice, less red meat and potatoes. To help the body’s changes during menopause, women can also take supplements that balance hormone levels; when choosing supplements, Effisoy works with the body as a natural stimulant of hormone production, rather than introducing synthesized hormones. Continuing exercise is also a great way to maintain strength and balance in the body.
Throughout a life, humans evolve based on a series of small changes; these miniscule choices have long-lasting consequences. There’s strength in acknowledging that the consumers have the power of choice, of how to nourish and feed our bodies and how to strive for a longer, healthier life.
[1]https://www.today.com/health/secrets-worlds-healthiest-children-6-longevity-lessons-japan-t48251
[2]http://www.nejm.org/doi/full/10.1056/NEJMp1410676
[3]http://www.nejm.org/doi/full/10.1056/NEJMp1410676
[4]https://www.usatoday.com/story/money/2017/07/03/americans-eat-more-beef-and-meat-trend-thats-expected-continue/435331001/
[5]https://blog.gaijinpot.com/japanese-diet/
[6]https://blog.gaijinpot.com/japanese-diet/
[7]https://www.theatlantic.com/health/archive/2014/06/the-most-popular-vegetable-in-america-is-the-potato/372502/
[8]https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118
[9]https://www.medicinenet.com/stress_and_heart_disease/article.htm
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