Why is Japan one of the top countries when it comes to lifespan? It is not down to genetics, and it's definitely not luck. In actual fact, the power comes from a deeply rooted lifestyle philosophy which dictates what, when, and how they eat, how they move, how they think and generally, how they live their everyday lives.
In this article you are going to learn about the strengths of the Japanese lifestyle secret- more importantly how you can incorporate these habits into your own everyday life. It's not about an extreme diet, or about complex routines and schedules; they're simply about how to live more, but live less intensely.
Lets break down the components of this remarkable lifestyle in a way that's actually practical in the real world.
The Uniqueness of the Japanese Lifestyle
The Japanese lifestyle's core principle is this: Balance over excess.
Instead of an obsession for extreme diets, extreme rapid success, or the extreme intensity required for extreme productivity levels. Many Japanese people prioritize daily consistency and a harmony in how they go about their day-to-day.
There are a couple of key principles within this Japanese lifestyle:
Eat until you are 80% full (Hara Hachi Bu)
Be naturally active each day
Eat fresh, seasonal, and simple food
Develop a strong connection to the people around you
Live a life with purpose and meaning (Ikigai)
This type of living is not really about doing more than normal, but doing everyday actions with better awareness and efficiency.
The Japanese Lifestyle Secret: Hara Hachi Bu (Eat Less, Live More)
The most widely recognized Japanese habit is Hara Hachi Bu, meaning that you should eat until you are around 80% full.
Rather than eating until you are bursting and can't move an inch, you should stop when you feel sufficiently full.
Why is this behavior good for your health?
Studies indicate that eating slightly less can:
Alleviate stress on your digestive system
assist you in maintaining a healthy bodyweight
Decrease your chance of developing chronic diseases
Elevate your energy levels throughout the day
Basically, your body is like an engine, and if you always run it at maximum capacity it will break down quicker, but if you use just enough fuel, it can last for many more years.
This is very relevant in modern day society with the availability of fast food at every turn and in general. Simply eating much more slowly can already do the trick.
Daily Movement Versus Intense Workout Regime
Whilst there are countries that believe that exercise equates to an hour at the gym every day and sitting still at your desk or home until you get up for another hour in the gym, the Japanese integrate movement in to their daily routines in the form of walking.
They will walk to the train, walk to buy goods, they will use the stairs and get around by bike for small journeys. This philosophy has been named the 'natural movement lifestyle' and is believed to be the highest contributing factor for longevity.
You are not going to want to undertake extreme workouts at a daily rate, so just aim to reach 7,000-10,000 steps a day, stretch more in the mornings, take light walks after every meal and in essence try to get up from sitting as much as possible.
Even the smallest of movements made consistently every day will have a larger impact than an intense workout only done on a regular occasion.
Ikigai: A Secret to Meaning and Happiness
One concept that ties into the Japanese lifestyle secret is Ikigai meaning 'your reason for being.' Those living with Ikigai have a reason to wake up every day - this could be work, their family, a hobby, or helping others.
This aspect of Japanese life has huge implications for a longer and healthier existence:
People feel motivated to get up and start their day
Their capacity to handle stress is greater
They lead meaningful and significant lives even when partaking in minor tasks
People can attain and sustain their emotional stability
People without a sense of Ikigai are prone to burning out and suffering from various forms of anxiety that effect physical health more than we may realize.
It is also not as complicated as it may sound to figure out your purpose:
What do you naturally enjoy?
What skills or talents do you possess?
What value do you bring to other peoples lives?
What makes you feel peaceful and satisfied?
Answers that aren't quite concrete may also help.
Japanese Diet: Simple, Fresh and Well Balanced
The Japanese approach to diet is another huge factor contributing to the lifestyle secret. Rather than eat heavy processed foods every day the Japanese lifestyle incorporates fish, seafood, vegetables, rice and some fermented foods like miso or natto; they prefer tea over sugary drinks.
Portions sizes are typically much smaller than most western countries, but are made up of well-balanced, nutrient rich food that support heart health, improve digestion and a stronger immune system.
Eating seasonal food also ensures you're eating the freshest ingredients available; it's not about a restricted diet it's about the quality and amount.
Strong Social Bonds and community Spirit
In western cultures there is often a high prevalence of loneliness and its effects on life, whereas the Japanese make an effort to create strong family ties, social connections with community groups, respect for the elderly and building long-term friendships.
These relationships create a supportive emotional network that significantly helps with managing stress; and there have been scientific studies to suggest that strong bonds with people may prolong life more than being in the best of health but lacking any human connection. Essentially, 'if you know people you love; you tend to live for a longer period.'
Stress Reduction Through Simplicity and Mindfulness
Although everyday life in countries like Japan is just as hectic, their cultural inclination toward simplicity has managed to ensure that they maintain a sense of calm in the face of adversity. This is evident in:
minimalist living
tidy and uncluttered home environments
moments of quiet reflection
appreciation for the natural world, such as gardens.
It is simply a case of enjoying the simplest of things, such as drinking your tea slowly; walking in silence etc., it is not about avoiding life it is about making the most out of it without experiencing any undue pressure or stress.
FAQ About the Japanese Lifestyle
1. What's the secret ingredient behind the Japanese way of living?
The key element is balance-balanced eating, movement and thinking. The eating part, which means 'Hara Hachi Bu' or eating until you are 80% full, and Ikigai, a life with meaning, play significant roles in the overall outcome.
2. Do I need to completely change my diet to fit the Japanese lifestyle?
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No, the lifestyle doesn't include a specific restrictive diet; it's more about eating less and eating fresh food instead of processed foods.
3. What exactly is Ikigai in very simple terms?
Ikigai basically refers to having a life purpose, or the 'reason to get up each morning.'
4. Can I adopt this lifestyle even if I don't live in Japan?
Yes, although many people believe that you need to live in Japan to experience these lifestyle changes it simply isn't the case. The practices within the lifestyle can be adopted in any country or city in the world.
5. Is there scientific proof that adopting these practices can extend my life?
Yes, scientific research shows that regular, natural movement and a strong connection with loved ones, especially, prolong life.
Conclusion: It's Not About Working Harder, It's About Working Smarter
The Japanese lifestyle secret isn't about pushing yourself to be the best in everything that you do, it is simply about integrating small, sensible, everyday actions and making them a natural part of your existence such as eating less but more wholesome food, incorporating movement into your daily routines and finding something in your life that you can look forward to each day.
By incorporating even just a few of these lifestyle aspects into your routine, you may notice benefits such as increased energy levels and improved overall well-being. Don't feel pressured to make drastic changes, simply take a few small steps; begin by eating a more mindful meal today or go for a walk after you finish work. Small actions can lead to enormous change.
If you'd like to learn more about this topic, and how you can put the lifestyle secrets of Japan to practice, it would be a great idea to explore other articles regarding Japanese lifestyle and cultural values; in the meantime good luck with your new way of living!