Does Japan hold the key to longevity?

Nakasendo Way, Japan.

On my recent visit to Japan where I had the pleasure of walking part of the Nakasendo Way (which I shared with you in my previous blog on Forest Bathing) I noticed many physically active older people, still socially engaged in their communities. This contrasts to what I see or hear about aging in my own country, Australia, or indeed in the UK or US. So is the Japanese experience of aging different? 

The average Japanese life expectancy at birth is 83.7 years, which puts them in the world’s number one place for longevity. Japanese women have an astonishing average life expectancy of 86.8 years at birth.  Japan also has the highest proportion of people aged 65 or over, and late last year the number of Japanese people ninety years or over hit the two million mark. This includes nearly 68,000 centenarians. Impressive!

But what’s the point of living to 100 if your quality of life diminishes over time? Japan also outperforms other countries on this metric as well.  The Japanese are mostly free of chronic medical conditions for the duration of their long lives. So, not only do they have a better prospect of living longer, they are also less likely to be affected by the illnesses and diseases – such as cancer, heart disease and dementia - experienced by many older people in our modern western world. 

So what insights can we learn from Japan?

Firstly Japan’s approach to medicine has emerged from Asian traditions that focus on prevention as the highest most honoured form of medication, and treatment as the lowest. This places strong priority on avoiding disease in the first place. For example, Japan invests heavily in massive national and local measures / programs to prevent diabetes and heart disease.

Even within Japan there is a region that stands out from the rest. The Island of Okinawa in the south has been included in the National Geographic’s Blue Zones in recognition of the longevity and health of their population. In fact, Okinawa was once referred to by the Chinese as the ‘Land of Immortal’s. It boasts the world’s highest ratio of centenarians in a geographic population, and very low rates of disease.

Secondly the importance of maintaining social networks or moai. In Japan there is a strong dedication to friends and family. Society places an emphasis on maintaining a lifelong circle of close friends who support them as they age. This social network gives the Japanese a powerful sense of assurance that there’ll be always someone to give them financial and emotional support when it’s needed.

Thirdly, living a purposeful life or ikigai. The Japanese concept of ikigai means a reason for being. It is a combination of doing what you love, are good at, and finding ways to contribute to your community.

An example I witnessed was a working bee at a Shinto Shrine where the whole community joined in. This “coming together” for the good of the community could help nurture both moai and ikigai.

Fourthly, growing plants. Many older Japanese people are keen gardeners. Not only does this provide them with healthy food and medicinal plants for health prevention, it engages the gardeners in a broad range of low stress physical exercise and gets them exposed to Vitamin D that helps strengthen their bones. I met several keen elderly gardeners, including some very excited octogenarians eagerly harvesting the first blueberries of the season who were more than happy to share both their bounty and their ages!

Fifthly, keeping active. In addition to gardening and walking, rural Japanese people stay active through use of traditional or very little furniture. Everyone either stands or sits on tatami mats on the floor. And getting up and down off the floor many times during the day can build lower body strength and good balance, and therefore may reduce the risk of falls.   Moving  regularly is not an add-on,  but an everyday way of life.

Finally, eating well and less. Studies suggest that diet plays a key role in longevity. Particularly the Okinanwans have a diet which is high in carbohydrates from grains and vegetables, with little meat and fish.  Older Okinanwans have mostly relied on a plant-based diet, and rich soy-based foods such as tofu and miso soup, and soy products can protect from heart disease and cancer and contribute to a healthy gut.    

What else might we learn from Japan about aging?

Dr. Shigeaki Hinohara, one of Japan’s leading public health advocates and promoters of longevity, who lived to the glorious age of 105, also recommended avoiding obesity, climbing stairs regularly (he always did, two steps at a time), carrying bags, having fun, retiring later in life (if at all) in order to keep the mind active, and not to underestimate the benefits of music and the company of animals.  

Although we can’t all live in Japan many of the above learnings are transferable to help you prosper as you grow older. Why not use an app, such as Streaks, and start tracking how active you are during the working day, how much you are eating, start gardening (or at least look after your desk pot plant), make time to develop a social network (moai) or contribute to your community (ikagai).

Originally published on LinkedIn August, 2018