Longevity Diet: The Secrets Behind the Japanese’s Longevity
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Japan’s high life expectancy can be traced to its longevity diet, of which the Okinawa diet is the most well-known. The Japanese have the second highest life expectancy in the world. Want to know their secrets of longevity and the longevity foods they eat? Check out this infographic!
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Longevity Diet: The Secrets Behind the Japanese’s Longevity
- 1. The Secrets Behind the Japanese’s Longevity 2 LI FE E X P E CTAN C Y Japan ranks #2 globally in life expectancy AVG 85YEARS YEARS YEARS WOMEN 88 MEN 81 DISABILITY-FREE & HEALTHY UP TO LOW RATES OF ADULT OBESITY, CANCER & HEART DISEASE THE ONLY BIG COUNTRY IN THE TOP 5 LONGEST LIVING NATIONS. THE REST (MONACO, MACAU, SINGAPORE, SAN MARINO) ARE CITY STATES. 75YEARS How do the Japanese do it? CONCENTRATES ENERGY OF FOOD INTO COMPACT & PLEASURABLE SIZES LOW CALORIE DENSITY DIET COMPARED WITH OTHER DEVELOPED NATIONS, THE JAPANESE EAT FEWER CALORIES PER DAY & PER BITE BEAUTIFUL, EYE-APPEALING DISHES NO FOOD DEMONIZATION/ SEVERE FOOD RESTRICTION JAPANESE DIET = IPOD OF FOOD REAL RATHER THAN PROCESSED FOOD HIGH IN CERTAIN CARBS (GRAINS LIKE RICE, NOODLES), FISH & VEGETABLES LOW IN SATURATED FATS & SUGAR LESS MEAT & DAIRY SMALLER DESSERTS SMALLER PORTIONS (HARA HACHI BU) FULL EAT IN MODERATION THEY STOP EATING WHEN 80% The Japanese stay healthy & active longer LIFESTYLE COMMUNITY GROUPS & NEIGHBORHOOD ASSOCIATIONS ORGANIZE COMMUNAL WALKS, TAI CHI, YOGA, ETC LESS RELIANT ON CARS, THEY WALK/CYCLE GO OUT MORE TO SOCIALIZE DUE TO SMALLER HOUSES POSTPONE RETIREMENT/HAVE SECOND CAREERS, CONTINUE TO WORK AFTER RETIRING Health consciousness GOVERNMENT FOCUSES ON PREVENTIVE CARE & ISSUES FOOD ADVICE UNIVERSAL HEALTHCARE SINCE 1961 REGULAR CHECKUPS/MASS SCREENING FOR EVERYONE AT SCHOOL/WORK OR IN THE COMMUNITY BY THE LOCAL GOVERNMENT VOLUNTEERS CONDUCT HOME VISITS, HOST SEMINARS, CLINICS & COOKING DEMOS AT SUPERMARKETS, SHOPPING MALLS & COMMUNITY CENTERS 1961 Okinawa case study JAPAN’S SOUTHERNMOST PREFECTURE COMPRISING 150 ISLANDS IN A 1000 KM CHAIN CENTENARIANS PER 100,000 RESIDENTS LOW LONG TERM RISK OF ARTERIOSCLEROSIS, STOMACH & HORMONE-DEPENDENT (BREAST, PROSTATE) CANCER THANKS TO DIET OF DUE TO POPULARITY OF FAST-FOOD AMONG YOUNGER GENERATIONS, OKINAWA FELL IN LIFE EXPECTANCY RANKINGS IN RECENT YEARS TAURINE-RICH FOOD: FISH, SQUID, OCTOPUS FUCIODANS-RICH FOOD: SEAWEED, KONBU FLAVONOID-RICH FOOD: TOFU DOCTORS CREATED POPULAR “OKINAWA DIETS” BASED ON THIS 68 Sources: https://www.cia.gov/library/publications/the-world-factbook/rankorder/2102rank.html http://www.huffingtonpost.com/dan-buettner/okinawa-blue-zone_b_7012042.html https://www.theguardian.com/lifeandstyle/2013/jun/19/japanese-diet-live-to-100 http://www.aarp.org/health/healthy-living/info-2014/longevity-secrets-from-japan.html http://ryukyushimpo.jp/news/prentry-231532.html http://healthpress.jp/2014/12/26.html UJ JapaneseUp