If you’re looking to live long — and live well — it may be time to take your cues from the Japanese. In Japan, the average life expectancy is greater than in the rest of the world (and it surpasses that of the U.S. by a staggering eight years). Though the Japanese are renowned for their large clusters of centenarians in the Okinawa “Blue Zone” and beyond (for the record, 92,139 people lived past 100 in 2022), it’s not just about reaching triple digits. It’s about feeling vibrant and alive, regardless of your age.
A key secret to their longevity — and quality of life that seems to transcend their years? Turns out, it all begins on the plate.
Interested in learning more? Check out The Japanese Secret to Slow Aging.
“In Japanese culture, food is everything,” says Asako Miyashita, a registered dietitian and DailyOM course creator. “It’s believed to be connected to our gut health, liver and kidney function, and to all of our body’s systems.”
Science backs her up: A 2016 study linked close adherence with Japanese dietary guidelines to lower mortality rates, especially when it comes to heart disease. According to another study in 2019, the Japanese diet might contribute to metabolic health and reduce the risk of obesity and diabetes.
And what you eat — and how you think of food — is not only important for your physical body, says Miyashita, but also for your mental and emotional well-being.
Meet Your Teacher: Asako Miyashita
Born and raised in Tokyo, Miyashita was taught to think of “food as medicine” from an early age. Despite her nutrition-forward upbringing, she experienced her fair share of health issues — a serious kidney infection in her teens and stress-related hormonal issues later on — which eventually led her down the path of self-healing. Now living in New York City, Miyashita draws upon her East-meets-West approach to food to help others live happier, healthier lives.
“Everyone wants to be healthy and to feel good,” she says. “We have strong innate healing systems, and we have the capacity to heal our bodies with the food we eat.”
What Is the Japanese Approach to Food?
For centuries, the Japanese have viewed eating as a very intentional, time-honored tradition that extends beyond the actual food. How the food is grown, sourced, prepared, and consumed matters just as much.
“We call Japanese food washoku, which is a nod to our harmonious approach to nutrition,” Miyashita explains. “Our food is locally and seasonally sourced from all over — the mountains, the ocean, and the ground — and we use a variety of cooking methods and flavors. We enjoy and appreciate food, and we don’t eat too much.”
Key Things to Know About the Japanese Approach to Nutrition
- It’s holistic, taking the body and mind into account. “What we eat is not only for physical health, but for mental and emotional health as well,” Miyashita shares.
- It’s about balance and intention. Certain foods are consciously combined and portioned to deliver a naturally optimal balance of vitamins, minerals, and amino acids that promotes longevity. Research from 2009 points to a link between a specific Japanese diet and reduced mortality in women.
- Love and gratitude are at the forefront. In Japanese culture, you are what you eat — and that’s why food is lovingly prepared and appreciated. And practicing gratitude can positively affect every aspect of your well-being.
7 Life-Enhancing Benefits of Eating Like the Japanese
Statistics and science both point to the promising effects of a Japanese diet for longevity. (And according to Miyashita, it’s easier than ever to find the necessary ingredients or make them yourself.) But incorporating Japanese foods and time-honored principles can also work wonders for your life right now.
“My grandmother is 92 and went through World War II,” Miyashita shares. “She’s such a happy, positive person, and I feel that this is connected to our culture and the value we place on our food.”
Whether your goal is finding more joy like Miyashita’s grandmother, boosting your energy levels, fostering gut health, regulating your hormones, or looking and feeling younger, the Japanese approach to nutrition may offer tangible benefits from the inside out.
1. It Promotes Optimal Health and Well-Being
Together, the kidneys and the liver are vital to maintaining your overall health, Miyashita says, and the Japanese way of eating takes both into close consideration. “When you eat a specific combination of Japanese foods, the kidneys get stronger. Kidney health is related to the adrenals — and this is how you control the hormonal balance in your body,” she explains. And the liver is connected to gut health. “It’s a large organ that’s working all the time, and so we need to allow it to rest. Eating more plants and more seasonal ingredients is important to its health.”
Following a Japanese diet may also help prevent and treat hypertension, research says, among its many other benefits.
2. It May Better Balance Hormones
“Introducing Japanese foods into your diet allows you to take care of the spleen, which has a direct effect on your hormones,” Miyashita says. “And since the spleen is connected to the stomach, it’s related to skin health and irregular periods.”
One study found that increased intake of soy products — which are prevalent in a Japanese diet — might increase bone mass in postmenopausal women and prevent the effects of decreased levels of estrogen (which could include low libido, dry skin, brittle bones, trouble concentrating, and more). Another study found soybeans to have a protective effect against hot flashes in menopausal women.
3. It Supports a Healthy Gut
For centuries, the Japanese have been incorporating an abundance of foods that promote gut health into their diet. Specific ingredients — as well as the ratio of one ingredient to the next — are intentionally curated and consumed to help heal and soothe the stomach. And since gut health is related to immunity, mental health, and more, your entire well-being benefits.
4. It Makes Your Complexion Look Vibrant and Glowing
Eating Japanese foods in the proper portions helps to keep your blood free of excess fat that would otherwise block the blood vessels — which allows your blood to flow more easily, Miyashita says. And when your blood is circulating optimally, this has a noticeable effect on your skin. Specifically, it can help to reduce under-eye bags, puffiness, and pigmentation.
5. It Can Help You Address Food Cravings
“When you’re craving sweets, for example, you might be experiencing a nutrient deficiency, such as magnesium,” according to Miyashita. “In both Eastern and Western nutrition perspectives, we believe this is related to your spleen health.” Japanese foods, and how they are purposefully served together, offer balanced nutrition so your body gets what it needs.
6. It Promotes Feelings of Joy, Calm, and Satisfaction
“When you cook for someone, you’re taught to think about them and add love to your cooking,” Miyashita says. “And before and after meals, we send gratitude to everyone involved: the farmers, the cook, the food industry, etc. We acknowledge how much work and effort was expended in order for us to enjoy this meal.” And many studies have pointed to the benefits of regularly practicing gratitude, which include increased feelings of positivity, joy, and purpose.
7. It Enhances Longevity and Quality of Life With Every Bite
Every aspect of how the Japanese approach eating is incredibly intentional, Miyashita tells us. Certain foods are purposefully balanced to help promote longevity. Even the temperature of the food you eat is taken into consideration. For example, cold food is believed to help you think more clearly, the expert says.
The Bottom Line
Eating more Japanese foods and incorporating timeless Japanese principles not only offers health benefits, but also allows you to live a more intentional, meaningful life. You don’t need to live in Japan to create positive changes that last a lifetime. Feeling well and wonderful with age is accessible and possible for you, too, no matter where in the world you might reside.
