People in Japan lead the world in terms of living a long and healthy life. The number of people who live to be over 100 years old is particularly significant in Okinawa. Many people wonder what is the secret behind staying fit, active and disease-free even in old age. According to medical experts, the answer lies not in expensive drugs or supplements, but in the simple, disciplined and healthy lifestyle of the Japanese people. In Japanese culture, food is not only viewed as a means of sustenance, but also as medicine. On the contrary, we often end up with a plate high in carbohydrates and low in nutrients in the name of taste. This leads to early problems like obesity, diabetes, heart disease and premature ageing.
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In this regard, health guide Dr. Shalini Singh Solanki suggests some important changes in Japanese lifestyle. Accordingly, we need to adopt the ‘Japanese bento box’ method. Bento boxes are low in carbohydrates, moderate in protein, and high in fiber (vegetables, salads). Indian food has more roti-rice and less vegetables and pulses. If we reduce the amount of grains and increase vegetables and pulses, many diseases can be avoided. Another important principle of Japanese longevity is ‘Hara Hachi Bu’. This means that the stomach should be filled only to 80 percent. Eating until you are completely full puts stress on the digestive system and increases inflammation in the body. Following the 80 percent rule prevents overeating and keeps the metabolism balanced.
The order of meals is equally important. Most eat rice or vegetable-chapatis first; But Dr. Solanki advises ‘veggies first’. That is, start the meal with salad, raw vegetables or fermented foods (yogurt, pickles). Then take cooked vegetables and finally grains. Due to this method, the blood sugar does not rise suddenly and the body gets nutrients properly. Japanese avoid deep fried foods. They emphasize steaming, boiling, grilling or simmering. Food made with high oil and high temperature loses nutrients and increases bad cholesterol. Low-oil, simple food is the key to longevity.
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Also, it is advised to include green tea instead of drinking too much tea and coffee with milk. Green tea contains powerful antioxidants like ‘catechins’, which protect cells from damage and reduce the risk of heart diseases. A cup or two of green tea a day is helpful in improving metabolism and reducing the effects of aging. In short, the longevity of the Japanese lies in a simple diet, moderate eating habits, and natural practices. If we also adopt these small changes in our daily life, we can surely move towards a healthy and long life.
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