Gaby
How do they do it? The answer lies in their foods, eating habits, and mental traditions.
A Country Without Obesity: Tips from Japanese Centenarians
With their slim bodies, smooth skin, shiny hair, and bright eyes, people in the Land of the Rising Sun enjoy health advantages at every age. Japanese cuisine centers on fish, vegetables, fruits, soy, and rice, producing dishes that are low in fat, sugar, and calories. Obesity is about ten times less common in Japan than in the United States and three times less common than in France. Japan also has some of the lowest rates of heart attacks, breast cancer, and prostate cancer. The country ranks among the world leaders in both longevity and overall health: average life expectancy is about 79 years for men and 86 for women, and healthy life expectancy is roughly 77.7 years.
Fish Over Meat
Japanese favorites include salmon, trout, cod, tuna, and mackerel. Seafood such as mussels, scallops, shrimp, octopus, and squid is also common. The omega-3 polyunsaturated fatty acids in these foods help protect against cardiovascular disease, some cancers, and inflammation. On average, a Japanese person eats about 68 kg of fish per year—roughly four times the global average. There is also a cultural history to this: as far back as the 7th century, a Japanese emperor banned the consumption of land animal meat, and that tradition has persisted. Each year, the average Japanese person buys about 45 kg of meat, compared with 130 kg in the U.S., 102 kg in France, and 80 kg in Germany and the U.K.
Healthy Variety
Processed and refined foods make up a much smaller share of the Japanese diet than they do elsewhere, and total calorie intake is lower. Residents prefer seasonal fresh vegetables—local daikon radish, turnips, eggplant, lettuce, bamboo shoots, spinach, and other greens. The Japanese eat about five times as many varieties of cabbage and watercress as Europeans and Americans. Phytoestrogens in cruciferous vegetables like cabbage can help lower cancer risk. A diverse, vegetable-forward diet also helps prevent excess weight; on average, Japanese people eat about 50 different dishes each week, while Europeans tend to stick to around 30.
Small Portions
People in Japan generally avoid overeating. Their rule of thumb is to stop when you are about 80% full. A typical Japanese portion is roughly one-third smaller than a European portion and about half the size of a standard American plate.
Rice Instead of Bread
Island residents are not heavy on baked goods; the local staple is rice. Rice is a source of complex carbohydrates and contains no saturated fat, cholesterol, or added salt.
A Love for Tea
The Japanese long associated green tea with health and longevity: in the 12th century the Buddhist monk Eisai brought Chinese tea leaves as a remedy for ailments. Japan even has a dish that combines tea and rice porridge. Along with green tea—often served free in local eateries—people also drink black tea and cold barley tea (mugicha).
The Cult of Old Age: Secrets of Caucasus Centenarians
Forty-two percent of the world’s centenarians live in the Caucasus. Long life in these regions often runs in families. Studies show that hereditary centenarians tend to be healthier than people who are the first in their families to reach 100. The reasons for longevity in the Caucasus include clean air, natural foods, lifestyle habits, and the social character of mountain communities.
Natural Food for Longevity
People in the Caucasus largely eat the same foods their ancestors did. Their diet emphasizes plant products rich in fiber—antioxidants that slow aging. Vegetables, fruits, grapes, corn, and sunflower oil keep cholesterol low and provide vitamins, polyunsaturated fatty acids, and linoleic acid. Regular dairy consumption helps explain why adults and children in the region have similar gut microbiota. Spicy seasonings made with red pepper are common; capsaicin from those peppers can help normalize lipid metabolism, lower blood pressure, improve blood clotting, and regulate body temperature.
Healthy Air
Gerontologists have found that mountain people have stronger respiratory systems and far fewer lung diseases than residents of other regions. Longevity is supported by thin mountain air, which contains a high concentration of naturally occurring ions. Proximity to the sea, surf, thunderstorms, waterfalls, mountain rivers, and snowstorms increases negative aeroion levels. In Abkhazia’s mountains, for example, air can contain about 20,000 negative ions per cubic centimeter; at sea it’s around 2,000; in forests, 200–1,000; and in industrial areas, only 10–20.
Confidence in the Future
People live longer where society respects old age. In the Caucasus, the experience and wisdom of the older generation are revered. Respect and social demand for elders are central to longevity: family values are preserved across generations, and long-standing cultural behaviors help people cope with stress and prevent social upheaval. Support and mutual assistance, maintaining elders’ social roles in families and communities, and providing psychological and material comfort are foundations for a long life. Older people in these regions are often calm, kind, sociable, and not fixated on the past.
A Life Without Poison: How to Live Longer?
In China, dying before the age of 80 is often seen as premature. Average life expectancy in China is about 85 years for women and 79 for men. Chinese culture often treats lifestyle choices made around age 40 as crucial for longevity: if fewer than 10% of people have chronic diseases at that age, the rate can double within five years. Traditional Chinese medicine suggests that the foundation of health in old age is laid during a relatively short span—men from about 30 to 50, and women from about 40 to 60—when the risk of atherosclerosis increases. That makes those decades a key time to prioritize health.
Move Every Day
Long life in China’s dense cities depends on daily movement. Many people ride bicycles, and there is often a playground or exercise space for every few houses.
A Unique Cuisine
A central culinary rule in China is to avoid “white poisons”—excess refined sugar and salt—by using aromatic herbs and soy sauce instead. Sweetness comes from fruits like pineapple, pear, and peach. Healthy peanut and corn oils are common, and foods are often prepared in a batter of eggs, seasonings, and starch (starch is sometimes believed to support memory). Chinese meals feature abundant vegetables and relatively little bread, and it’s not customary to drink alcohol while eating.
Tea is the Key
Tea-drinking traditions are a cornerstone of Chinese longevity. Tea is an accessible antioxidant and a calming ritual. At home, tea is brewed just before drinking and steeped for no longer than 10 minutes. Green tea is sensitive to boiling water and brews best at about 90 °C. The Chinese typically do not sweeten their tea and drink it slowly, savoring the flavor, aroma, and calming atmosphere.
Think Positive
During tea and meals, the Chinese generally avoid dwelling on problems. Eastern wisdom values a calm outlook: one pleasant thought can be more powerful than a handful of pills. Proper nutrition and physical activity support the body, while kindness and a calm approach nurture the spirit. Chinese philosophy emphasizes a balanced, serene perception of the world.
