The Secret of the Japanese Healthy Lifestyle That Can Promote Longevity

Source: Source jejaknesia.com

www.jejaknesia.com - Have you ever wondered why Japanese people are known to have one of the longest life expectancies in the world? The answer is not only due to genetic factors but also because of a combination of diet, daily habits, and life philosophy. This article will comprehensively discuss the Japanese-style healthy lifestyle, based on scientific research and real-life habits of Japanese people that you can adopt in Indonesia.

What Makes the Japanese Lifestyle So Healthy?

Several studies show that the Japanese lifestyle is closely related to high quality of life and slower biological aging. Key factors include:

• Balanced diet with plenty of vegetables, fish, and fermented foods.
• Light but regular physical activity such as walking, climbing stairs, or cycling.
• Moderate eating habits such as the “hara hachi bu” principle — eating until 80% full.
• Meaningful life philosophy such as the “Ikigai” concept that promotes mental well-being.

Main Elements of the Japanese Healthy Lifestyle

Traditional Japanese Diet

The traditional Japanese diet, known as Washoku, has been recognized by UNESCO as a world cultural heritage. Its hallmark is nutritional balance and moderate portion sizes. Research shows that the Japanese diet is associated with a lower risk of chronic diseases such as heart disease and diabetes.

• Higher consumption of vegetables, fruits, fish, seaweed, and fermented soy products (miso, natto, tofu).
• Small portions and a menu variety rich in fiber and low in saturated fat.
• Avoiding ultra-processed foods high in sugar and salt. A University of Tokyo study (2024) found that ultra-processed food consumption negatively affects diet quality in young Japanese generations.

Daily Physical Activity

In Japan, physical activity is not just formal exercise but part of the routine. People are accustomed to walking, using public transportation, and engaging in active domestic chores.

According to a study by Nakagata et al. (Data in Brief, 2024), Japanese adults average more than 7,000 steps per day, with much less sedentary time compared to adults in other developed countries. Consistent light activity plays a major role in maintaining fitness and ideal body weight.

Mental Health and Life Philosophy

Japanese life philosophy also impacts health. The concept of Ikigai — a reason for living — promotes psychological well-being and a strong sense of purpose. Studies in Okinawa and other prefectures show that those with Ikigai tend to be healthier and live longer.

Adapting the Japanese Lifestyle in Indonesia

Although the Japanese lifestyle is shaped by different culture and climate, its principles can be applied in Indonesia with adjustments:

1. Healthy Diet

• Reduce white rice portions and replace some with vegetables and plant-based proteins.
• Consume fish 2–3 times a week.
• Apply the principle of “eating until satisfied,” not overeating.

2. Daily Physical Activity

• Walk to work, market, or public transport stops.
• Use stairs instead of elevators whenever possible.
• Do 5–10 minutes of stretching every few hours of sitting.

3. Mindfulness and Ikigai

• Find something that makes your life meaningful.
• Maintain social relationships and use free time for reflection.
• Get enough sleep and avoid excessive stress.

Benefits and Long-Term Impact

Gradually adopting the Japanese healthy lifestyle can provide tangible benefits, including:

• Increasing daily energy and focus.
• Reducing the risk of non-communicable diseases (diabetes, hypertension, heart disease).
• Improving mental well-being and sleep quality.
• Slowing biological aging (based on findings from Frontiers in Nutrition, 2024).

Challenges and Solutions

• Limited food ingredients: Use local alternatives such as tempeh, green vegetables, and freshwater fish.
• Busy work schedules: Create light routines like walking or stretching at the office.
• Consistency: Start with small steps that can be maintained daily.

Start with Small Steps Today

The Japanese healthy lifestyle is not just a trend but the result of a balance between body and mind that has stood the test of time. By adopting a balanced diet, physical activity, and a meaningful life philosophy, you can improve your overall quality of life.

Start with small changes — eat mindfully, walk more, sleep enough, and find your Ikigai. As a Japanese proverb says: “Chiri mo tsumoreba yama to naru” — even dust, when accumulated, becomes a mountain.

References

• Shirai T. “Lifestyle Medicine and Japan’s Longevity Miracle.” Frontiers in Medicine. 2024. PMID: 11384843. Accessed October 22, 2025.
• Kawamura T. et al. “Healthy Japanese dietary pattern is associated with slower biological aging.” Frontiers in Nutrition, 2024. DOI: 10.3389/fnut.2024.1373806. Accessed October 22, 2025.
• Nomura S. et al. “Characterizing Healthy Dietary Practices in Japan.” Nutrients, 2024. DOI: 10.3390/nu16101412. Accessed October 22, 2025.
• Nakagata T. et al. “Exercise habits, step counts, and sedentary behavior among Japanese adults.” Data in Brief, 2024. DOI: 10.1016/j.dib.2024.110567. Accessed October 22, 2025.
• “Hara hachi bu.” Wikipedia. Accessed October 22, 2025. https://en.wikipedia.org/wiki/Hara_hachi_bun_me.
• “Ikigai.” Wikipedia. Accessed October 22, 2025. https://en.wikipedia.org/wiki/Ikigai.