LESSONS FROM JAPAN
(2003: Published in the KTM Post)
(2000-2001: The author was a Researcher at the University of Tokyo, Japan) 
Japan has stunned the world
with many things – its high technological advancement, ultra-chic fashion
sense, intriguing traditions and festivals etc. The land of the rising sun
offers you an experience as enchanting and memorable from the Shinto Shrines and
ancient tombs to Buddhist Temples and Castles, from famous gardens and theatres
to tea ceremony and flower arrangements, from martial arts and sumo wrestling
to kimono clad beauties. The Japanese have also garnered respect for their heart-winning
courtesy and hospitality. Besides all these, there is something in this
country, which gets the medical researchers scratching their heads – the longest
life expectancy in the world.
According to the World
Health Organization's estimates for healthy life expectancy for 2000, the
Japanese ranked the highest at 73.8 years among the 191 member countries. If
you compare this figure to that of the US which stands at 67.2 years, it
certainly makes you wonder how the Japanese do it ? What is there mystery of
living to a ripe old age ?
One of the prime
determinant factors as to why the Japanese have such a long and healthy life –
comes from what they eat. Contrary to the US main population where 60 % of the
men and 50% of the women are obese, the Japanese have proven consciousness by
developing the eating culture of right quantity and rich varieties of healthy
food. Typical Japanese meal puts efforts in cutting down on fatty food and
concentrating on low unsaturated fat in their diet - mainly fish (The Japanese
eat two times more fish than meat ), - the best source of omega 3 fatty acid
which reduces the risk of heart-disease, stroke, cancer and depression by keeping blood fats such as
triglycerides and various forms of cholesterol in balance. The Japanese take
the soybean paste soup (widely known as "miso soup") and considerable
amount of soycake "tofu" daily. Soy products are low-fat protein
source and provide high amount of flavonoids acting as anti-oxidant, they
contain powerful plant estrogen that blocks the carcinogenic effect of excess
human estrogen, thus protecting women from breast cancer. Studies show that
there are less breast cancer incidents among Japanese women compared to women
in other countries. The average Japanese regularly consumes more than 100 types
of food plant, including seaweed – containing sufficient level of vitamins,
minerals and anti-oxidants. Similarly, regular intake of green tea – made from
unfermented leaves of the plant "Camellia Sinensis" – yields significant
anti-cancer and anti-bacterial effect. We can all benefit by learning from the
Japanese healthy diet, by ensuring we eat plenty of fish, a wide range of fruit
and vegetables, including soy, green tea and sufficient quantities of grains in
out diet.
In 1976, the Japanese
Ministry of Health conducted a long-term study on elderly residents of the
Japanese Island Okinawa, the world's longest living people. The Okinawa
Centenarian Study (OCS) revealed that the Okinawans maintain good health far into
their senior years. With at least 18 different food a day, a rich serving of
fruit, vegetable, omega 3 fish and high fiber intake, the Okinawa diet is
considered the healthiest diet in the world.
Another proven key to
longevity is a low-calorie intake and maintenance of body weight that is
slightly less than the ideal. In general, the amount a Japanese eats in one
sitting is almost half than that of an American or a German. The OCS highlights
the fact that the Okinawans eat until their stomachs are only about 80% full.
On average, the Okinawans have 80 % fewer heart-attacks than the Americans do.
Recently US scientists have made progress in understanding how eating less
leads to a longer life. Studies in yeast rodents and other organisms have found
that cutting calorie drastically extends life span. In the report of 30th
November 2002 edition of the Science Journal, US Researchers revealed that
fruit flies which have many genes similar to mammals showed that an emzyme
called Rpd3 histone deacetylate is a likely key to longevity. "Cutting
calories decreases the level of this enzyme," said Dr. Stewart Frankel, a
Yale researcher.
Japanese scientists have
proven that the ever-occurring obesity among the western people is not only due
to the increased calorie consumption; instead it is mostly because of their
reduced physical activity. Regular exercise will not only help you lose weight
and control blood pressure but also reduce the blood-clotting factor called
fibrinogen, thus balancing cholesterol level and reducing cardiac risk factor.
The elderly Okinawans exercise regularly, walk, farm and even practice martial
arts and traditional dances. They take time to pray, meditate and to look after
their spiritual and mental well being. It is not only their genes, but also
their active life-style and low-stress positive outlook on life that have
contributed to their good health and longevity. If you happen to visit Japan,
you might want to take a trip to Okinawa, where you can not only view the
beauty of the island, but also pick up health dos and donts from the natives
themselves.
In summary, a low-calorie
healthy diet, regular exercise and a low-stress life style as that of the
traditional Japanese could explain why they live till a ripe old age.
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