1. Stop Eating When 80% Full
A common practice among Japanese centenarians is “Hara hachi bu”, which means stopping eating when they feel about 80% full. This mindful eating habit prevents overeating, reduces calorie intake, and helps lower inflammation in the body. Studies show that the average daily caloric intake in Okinawa one of the world’s Blue Zones is around 1,900 calories, which is lower than the FDA’s recommended 2,000-calorie intake.
2. Practice Moderation in All Aspects of Life
Longevity expert Yumi Yamamoto notes that one of the biggest lessons from supercentenarians is moderation. Whether it’s food, sleep, or daily activities, these individuals avoid excess. For example, Kane Tanaka, who lived to 119 years old, enjoyed Coca-Cola but only allowed herself one bottle per day. This balanced approach helps maintain a healthy lifestyle without extreme restrictions.
3. Stay Physically Active
Exercise is a crucial part of life for Japanese elders. A popular practice is Rajio Taiso (Radio Taiso), a five-minute exercise routine broadcast on the radio since 1928. This habit promotes flexibility, circulation, and strength. Many supercentenarians also integrate movement into daily life, such as walking, climbing stairs, and participating in community sports well into their later years.
4. Maintain a Straight Posture
One lesser-known yet highly effective habit among long-living Japanese elders is sitting and standing with a straight back. As people age, they naturally tend to slouch forward, but Japanese supercentenarians maintain excellent posture. Good posture reduces stress on the spine, prevents chronic pain, and supports overall body function, contributing to long-term health.
Conclusion
The secret to longevity isn't just about genetics it is about adopting a lifestyle that promotes well-being. By practicing mindful eating, embracing moderation, staying active, and maintaining good posture, you can take steps toward a longer, healthier life. Start incorporating these habits today and experience the benefits for yourself!