In Japan, it is very common for elderly people to still work in their 70s and 80s, and Japan is also the country with the longest life expectancy in the world. Survey data shows that Japan continues to rank first in the ranking of average life expectancy among countries, reaching 84.2 years.

Why do Japanese people have the highest average life expectancy in the world? Is it because they eat less? Generally speaking, life span is affected by many factors. In addition to personal factors, the most direct one is dietary habits.

The "European Journal of Nutrition" analyzed data from more than 92,000 Japanese people and found that the secret to Japanese longevity may be in their diet.

A study published in "Nature" found that long-term restrictive diet in adulthood can extend lifespan, but if dietary restriction begins in old age, the effect of extending lifespan is very small.

In addition, the American Institute on Aging conducted a study on the relationship between food intake and lifespan and found that if you reduce food intake by 30%, the incidence of cancer, heart disease, diabetes and other diseases will be reduced, and aging diseases will be more likely to occur. To put it simply, eat less and live longer.

It should be noted that "eating less" here refers to the individual. It means eating seven times full, rather than simply eating less.

Because people with small appetites may not necessarily live longer, but people who eat seven times full at each meal may live longer.

1. Eat a light diet

The Japanese have a lighter diet and use less oil and less salt in cooking. They like the original taste of the ingredients, so their diet is often boiled and steamed. , cold and salad is mainly a simple cooking method.

2. Eat less red meat and like fish

Studies have shown that excessive intake of red meat is one of the high risk factors for colon cancer and other cancers, and Japanese people do not like to eat red meat. Meat and fish are eaten more.

Because they are close to the sea, they eat fish a lot. Fish is rich in unsaturated fatty acids, which can regulate blood lipids and prevent blood clots, thereby preventing stroke, myocardial infarction and brain aging.

3. Chew slowly when eating.

If you chew thoroughly, you will feel fuller and the digestive burden on your stomach will be reduced. At the same time, food can be fully decomposed and nutrients will be available. Can be fully absorbed. Japanese people usually eat very slowly and like to chew their food carefully.

4. Eat a wide variety of foods

Japan’s healthy dietary goal recommendations: residents should eat thirty kinds of food every day. Therefore, although the portions of each Japanese meal are small, they are more "miscellaneous" and the styles are very rich.

Moreover, the beans, vegetables, fish, meat, fruits, rice and noodles they eat are all served in small plates, and there are many varieties. They can consume a variety of foods at each meal to achieve balanced nutrition.

5. Pay attention to moderation

Japanese people eat very moderately and pay great attention to controlling food intake. The average daily caloric intake is 2719 calories. Overeating rarely occurs.

1. Get enough and good sleep

Nighttime is the best time for the human body to detoxify. If you often stay up late or do not get enough sleep for a long time, it will affect the normal detoxification of the liver and lead to the body's waste. , Toxins accumulate and cannot be metabolized.

Not only can this easily lead to a decrease in immunity, but it can also affect your mental state the next day. Therefore, it is recommended that everyone maintain adequate sleep time every day, about 8 hours a day, and good sleep quality.

2. Optimism and positive emotions

If you are depressed for a long time, it will affect the normal operation of the internal organs and internal organs of the body, leading to endocrine disorders, low organ function and other problems. This reduces the body's immunity and increases the chance of getting sick.

Therefore, positive and optimistic emotions are very important for extending life. When the human body is in a happy state, the central nervous system will be in the best functional state, and people will be healthier.