Japanese people do not love sports, but they live the longest. Centenarians have extremely low cancer rates, and the reasons are worth pondering
Japan is a well-known country with a long lifespan worldwide. According to data released by the World Health Organization in 2021, the average lifespan of Japanese people ranks first in the world
Japan is a well-known country with a long lifespan worldwide. According to data released by the World Health Organization in 2021, the average lifespan of Japanese people ranks first in the world. According to relevant data, as of September 2022, the number of centenarians in Japan has exceeded 952600, surpassing 90000 for the first time and breaking a new historical record.
Moreover, according to a report by the Japanese Daily News in October 2022, a Japanese survey of the health status of about 300 people over 100 in Tokyo showed that only 6% of them had diabetes and only 10% had cancer. The incidence rate of cancer increased sharply with age, but many Japanese centenarians did not have cancer, which was somewhat unexpected.
Why do Japanese people live so long and what is their secret to longevity?
When it comes to longevity, I believe many people may think of regular exercise, but do Japanese people love exercise? The answer is completely opposite.
According to a study published in the Lancet magazine, Japan is the least sporty country in the world, so why do Japanese people live so long? This may be closely related to their dietary habits.
Researchers from the Medical Department of Tohoku University in JapanI have conducted a study on Japanese dietary habits and longevity secrets, which was published in the European Journal of NutritionAnalyzed over 90000 Japanese peopleAfter data analysis, it was found that,The longevity of Japanese people may be related to their frequent consumption of seven types of food and not eating one type of food.
This study followed up over 140000 residents aged 40-69 for over 20 years. In the fifth year of the study, a questionnaire survey was conducted on 147 food intake frequencies among over 90000 residents, with an average follow-up period of 18.9 years.
The researchers scored according to the return visit data, with scores ranging from 0 to 8. The higher the score, the more Japanification the diet. hereThe specific Japanese dietary pattern refers to the frequent consumption of seven types of food, including rice, miso soup, pickles, seaweed, yellow green vegetables, fish, and green tea, as well as the infrequent consumption of pork and beef meat.
During the follow-up period, a total of 20596 people died. amongThe higher the Japanese dietary pattern score, the lower the risk of death.Specifically, the population with a score of 6-8 showed a 14% decrease in all-cause mortality risk, an 11% decrease in cardiovascular mortality risk, and an 11% decrease in heart disease mortality risk compared to those with a score of 0-2. However, there was no significant decrease in cancer mortality risk.
Additionally,The proportion of reducing the risk of all cause death by consuming different foods varies.Eating more seaweed can reduce it by 6%, eating more stains can reduce it by 5%, eating more fish can reduce it by 3%, and drinking more green tea can reduce it by 11%. Eating more miso soup, rice, and less pig beef has no significant effect on reducing the risk of all cause death.
Since Japan has a long lifespan or has been eaten, what are the specific dietary secrets?
1. Eat seven times full
Japanese people have a small appetite, often consisting of a few slices of vegetables, four or five slices of meat, a bowl of soy sauce soup, and a small bowl of rice per meal. It may seem pitiful, but for Japanese people who rarely engage in physical labor and exercise, they should be able to reach a level of 7% satiety.
2. Eating Diversified
In terms of dietary diversity, Japanese people are very effective in implementing it. They can consume up to 30 types of food per day, and they eat a variety of foods every meal, including fish, meat, vegetables, fruits, and beans. Their nutritional intake is relatively balanced.
3. Eating light
People who have eaten Japanese cuisine know that the cooking mode in Japan is mainly based on raw food and steaming, with almost no visible cooking fumes. This cooking method is called "water cooking", which has the characteristics of less oil, less salt, and less seasoning, and can maximize the preservation of the original taste and nutritional value of the food.
4. The meal includes fish and meat
Data shows that Japanese people have fresh seafood every meal, and on average, each Japanese person can eat over 100 kilograms of fish per year, even more than their rice intake. Fish is rich in omega-3, which is very helpful for health.
5. Rarely eat takeout
Japan also has a highly popular "bento culture" among its citizens, where both office workers and students almost bring their own bento lunch. The lunch made by oneself has the characteristics of emphasizing nutrition and reducing oil and salt.
In addition to the Japanese longevity script, Academician Zhong Nanshan's longevity script is more suitable for us to learn.
Now in his 80s, he doesn't look inferior to young people in terms of physical condition. He believes that,The five major determinants of human health are genetics, social environment, natural environment, medical conditions, and lifestyleAmong themLifestyle accounts for the largest proportion, reaching 60%.
Xiao Jiu summarized four health preserving scriptures of Academician Zhong Nanshan and shared them with everyone.
1. Persist in sports
When he was young, Academician Zhong loved sports. As he grew older, his physical strength was not as strong as before, but he still persisted in engaging in some safe sports. Long term adherence to exercise is of great help in improving physical fitness. He was even more candid in an interview that at such an age, being able to maintain high-intensity exercise played a crucial role.
2. Have a good breakfast
Academician Zhong believes that having a good breakfast can keep people energetic. His daily breakfast includes at least 5 types of food, with fruits, vegetables, eggs, and milk as the main breakfast, accounting for 30% of the total calories of the day.
3. Ensure sufficient sleep
Good sleep habits are also important for health. Even in busy work situations, Academician Zhong will ensure that he has 8 hours of sleep every day. Go to bed at 11.30 pm, start at 7 am, and sleep for another 0.5 hours at noon.
4. Remembering Three Kinds of Happiness
People should learn to be content and content, enjoy themselves, and seek happiness through hardship. Regardless of the environment they are in, they should adjust their mindset in a timely manner. Being happy is also a day, and being unhappy is also a day. Prolonged exposure to negative emotions can lead to an increased risk of various diseases, including cancer.
Longevity is Co-determination by many factors. For us, we should change from now on and keep good living habits!
References:
[1] A Study of 92000 People: Japanese People Can Live So Long Thanks to These Seven Kinds of Food! "Medical Endocrine Channel 2020-07-29
[2] Why do Japanese people not like sports, but they are the thinnest and longest lived in the world? Let's see how they eat! "Health Times 2019-05-27
[3] Academician Zhong Nanshan is still working with "super intensity" when he turns 85! Health Times 2021-10-20
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