Japanese people live longer due to a combination of a traditional diet low in red meat and processed foods but rich in fish, vegetables, and soy; a culture of mindful eating (hara hachi bu); high physical activity integrated into daily life (walking, cycling); strong social connections; excellent, preventative healthcare; and a sense of purpose (ikigai), all contributing to lower obesity and reduced rates of heart disease and cancer.
Japanese secrets to healthy living isn't about extremes but consistency and harmony between body and mind—key reasons for their remarkable longevity and vitality. Their diet is rich in fresh vegetables, fish, fermented foods, and green tea—packed with nutrients and antioxidants.
Asian Americans enjoy the longest life expectancy of any racial or ethnic group (87.3 years) in the U.S. today. Latinos enjoy the 2nd longest life expectancy of any racial or ethnic groups in the U.S. today.
Japan's demographic crisis is the consequence of the combination of two elements: high life expectancy and a low fertility rate. Life expectancy for the Japanese population has increased steadily over the past few decades.
Eating until you're 80% full – This is a Japanese term which originates from Okinawa, originally called hara hachi bu. Adopting this eating pattern is said to lead to a longer life expectancy and also benefit anti-aging.
The "Japan 5-minute rule" refers to extreme punctuality, meaning you should arrive 5-10 minutes before a scheduled time, as being exactly on time is considered late, demonstrating respect and reliability, a concept sometimes called "5-minute prior action" (５分前行動). It highlights Japanese culture's emphasis on preparedness, where trains are so precise that delays over 5 minutes get official notes, making being early a crucial part of business and social etiquette.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
The leading cause of death in Japan is consistently cancer (malignant neoplasms), accounting for about 30% of all deaths, followed by heart disease, cerebrovascular diseases (stroke), and pneumonia, with aging-related conditions like Alzheimer's also rising due to Japan's aging population. While cardiovascular diseases (heart disease, stroke) are significant, cancer has been the top killer since the 1980s, with lung, stomach, and colon cancers being prominent.
Which countries have the oldest populations? Japan and Italy | World Economic Forum.
Japan's old names include Wa (倭), used by the Chinese, and Yamato (大和), an endonym meaning "Great Wa" or "Mountain Place," before the adoption of Nihon/Nippon (日本) meaning "Sun Origin" in the 8th century, with the English name "Japan" derived from early Chinese pronunciations reaching Europe via trade routes like Marco Polo's "Cipangu".
Whites are usually taken as the standard against which other groups are compared, but they are not necessarily in the best health. Hispanics appear to be healthier than whites on a number of measures, though not all. Asians are generally in better health than any other group (Hummer et al., 2004).
The average person in Japan consumes over 200 fewer calories per day than the average American. Food prices are substantially higher in Japan, but the traditional Japanese dietary habits, although changing, are also healthier.
Key statistics
Life expectancy at birth was 81.1 years for males and 85.1 years for females in 2022–2024, reflecting no change for either males or females from the previous year (2021–2023).
The Japanese 80% rule, known as "Hara Hachi Bu", is a Confucian principle advising people to stop eating when they feel about 80% full, not completely stuffed, to support health and longevity. This practice encourages mindful eating, helps prevent overeating, and is linked to lower rates of illness and longer lifespans, particularly observed in Okinawan centenarians. It involves slowing down during meals, listening to your body's fullness cues, and appreciating food as fuel rather than indulging to the point of discomfort.
Among the treasure trove of Japanese beauty hacks, rice water emerges as a revered home remedy celebrated for its anti-aging prowess. This humble elixir is easily crafted by soaking rice in water and utilizing the resulting liquid as a toner.
The Japanese 80/20 rule refers to Hara Hachi Bu (腹八分目), a Confucian teaching meaning "eat until you are 80% full," a mindful practice from Okinawa linked to longevity, where you stop eating before feeling completely stuffed to avoid overconsumption and promote health. It encourages slowing down, listening to your body's hunger cues, and leaving some space in your stomach, leading to lower calorie intake and reduced risk of chronic diseases.
No, no one has ever lived to be 200 years old with verified records; the oldest verified person was Jeanne Calment, who lived to 122 years and 164 days, but some scientists believe the first person to reach 200 may have already been born, given advancements in longevity research. Claims of much older ages, like Li Ching-yun (claimed 250+ years) or Peng Zu (claimed 800+ years), lack modern scientific verification.
Highest and Lowest Life Expectancy Around the World
Monaco is the Oldest
Monaco leads this ranking with 36% of its population being over the age of 65 (translating to a median age of 57!).
The traditional Japanese diet is low in processed foods and sugar, but rich in vegetables, fish, rice, tofu, seaweed, and fermented foods like miso. Typical healthy Japanese lifestyle tips include meals that are high in fibre and protein, and very low in unhealthy fats.
In addition, articles comparing life expectancy of athletes compared to that of nonathletes were reviewed. Results of 13 studies describing eight different cohorts suggest that regular physical activity is associated with an increase of life expectancy by 0.4 to 6.9 years.
Japan has shown limited progress towards achieving the diet-related non-communicable disease (NCD) targets. 4.3% of adult (aged 18 years and over) women and 6.0% of adult men are living with obesity. Japan's obesity prevalence is lower than the regional average of 10.3% for women and 7.5% for men.
For example, in the top category for life-shortening foods were red meat and nitrate-heavy processed meats. The longevity list had legumes, nuts and seeds at the top.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
Previous research from the CALERIE trial has found that calorie restriction can slow the pace of aging in adults by 2 to 3 percent — enough to reduce the risk of death by 10 to 15 percent. Other research indicates that cutting calories can decrease DNA damage and improve heart health, sleep and sexual function.