You're very welcome! I completely agree—the awareness that comes from a comprehensive check-up can really shift how we think about our health. Early detection and prevention make such a big difference, and I wish more people had easy access to this kind of care. Thank you for reading!
Personally, I think lifestyle has a bigger influence overall, but yes, absolutely—genes do play a role! Studies on Okinawan centenarians show strong familial patterns, and researchers have identified certain gene variants—like those in APOE or mitochondrial DNA—that may support healthy aging in some Japanese populations.
blue zones are all around the globe - longevity is the essence.
By Wikipedia explained well,..."lifestyle combining physical activity, low stress, rich social interactions, a local whole foods diet, and low disease incidence"
I can surely endorse what you wish to present in detail.
Thank you so much for your message—I’m really glad to hear you’re aligned with the direction I’m taking. Yes, the Blue Zones concept captures so much of what I hope to highlight, especially through a Japanese lens.
I’ll definitely keep you in mind if I need support! Thank you.
I've also read that diabetes is on the rise apparently, but that's another disase highly prevelant in developed countries as far as I'm concerned. And well, it's hard to battle diabetes when rice - especially types rich in carbohydrates - is such a fundemental part of Japanese cuisine.
Yes, you're absolutely right — diabetes is indeed on the rise, and it's a growing concern even in Japan. As you said, it's a common issue in many developed countries, but Japan's love for rice, especially white rice with a high glycemic index, definitely adds another layer of complexity.
I actually get a bit concerned about eating too much white rice myself, so I sometimes mix it with barley (mugi gohan) at home. I've also noticed that more restaurants these days offer brown rice or mugi rice as options, which shows that awareness is growing.
But at the same time, I personally feel that white rice is still better than a lot of the bread I’ve seen — especially sweet bread, which is everywhere in the US and Europe. The glycemic index of rice is actually lower than that of most bread, so in moderation, I think rice can still be a healthier staple.
I don't think bread is that sweet in Europe, and I think there has been a shift to whole breads with lots of nuts and stuff. Altough it is bigger part of our lifes than for the Japanese. But come on, the bread in Japan would be categorized as a brioche or as something sweet in Europe😃
I totally get what you mean! Bread in Japan can definitely feel more like dessert sometimes—some of it really could pass as brioche in Europe 😄 That said, I think you're right—there's been a big shift in Europe toward more whole grain, nutty, artisanal breads, which I really appreciate. It’s interesting to compare because bread plays such a different role in daily life in each culture. In Japan, it’s more of a snack or side option, not the staple it is in Europe. It's always fun to swap food impressions like this!
Great article - timely reminder to restart awareness of 80% fullness with each meal... and now diving in to your Ultimate Guide to Japanese Green Team article... I think it's time to include this in my daily routine, and not just when I am visiting Japan!
Thank you so much! I'm really glad the 80% reminder resonated with you—it's something I have to keep coming back to myself, especially when the food is good 😄 And yes, Japanese green tea really deserves a spot in everyday life, not just during trips!
In general, your balanced view makes a lot of sense and aligns with my personal experience as a long-term foreign resident of Japan.
That said, besides the relatively high salt intake and smoking rates among men, there are a few other factors that do not promote a long health span.
First, the tendency to work too much and experience high stress levels at the expense of sleep is a common problem. While only a small number of Japanese workers die of karoshi, or death by overwork, the work culture is intense and can lead to mental health issues.
Second, alcohol consumption, especially at work-related events, can be excessive. Although sales of non-alcoholic beverages beyond soft drinks are increasing, binge drinking is common and probably leads to liver disease and high blood pressure.
You cited lower rates of snacking, but that does not align with my lived experience. Late-night eating (e.g., ramen) and eating salty snacks while watching TV seem fairly common in Japan. Isn't the rate of metabolic problems, such as obesity and diabetes, increasing?
As an American, I cannot defend my own country. It's all relative, but not everything about the modern Japanese lifestyle can be considered healthy.
However, I completely agree with you that Japan's national health insurance system plays a major role in promoting long-term health and extending health spans.
Thank you so much for sharing your perspective—especially as someone who's lived in Japan long-term.
Regarding the first point, I think you're absolutely right. I didn’t go into the mental health side in my original post because I was focusing more on physical health and longevity outcomes, but I completely agree that it's a serious issue. I was actually asked recently why Japan ranks so low on global happiness surveys, and I had to admit—while Japan is physically quite a healthy country, it’s definitely not mentally healthy. Overwork culture, lack of sleep, and chronic stress are big factors.
On alcohol, I also agree that drinking—especially tied to work—is a big part of the culture here. But interestingly, Japan ranks relatively low in global alcohol consumption: 74th, compared to Hungary (24th) and the US (37th). I wonder if part of the impression of heavy drinking comes from the fact that many Japanese people lack the Alcohol Dehyrogenase enzyme to metabolize alcohol efficiently, so they flush red quickly and may appear more intoxicated. Also, the drinks consumed at izakaya are often lower in alcohol (like beer or chuhai). I couldn’t find a reliable global liver disease ranking, but Japan’s liver disease mortality rate doesn’t seem especially high (https://www.worldlifeexpectancy.com/japan-liver-disease)—so from a public health perspective, I didn't think it was a major contributor.
As for snacking and metabolic health—you’re absolutely right again. Westernized diets, convenience store meals, and eating out frequently (especially late at night) are all contributing to a rise in obesity and metabolic syndrome in Japan. The main drivers seem to be unbalanced diets, lack of physical activity, stress, and fast eating. I see it around me all the time—people working late, grabbing food on the go, then stopping by for ramen before heading home. It’s definitely a shift from traditional eating habits. So yes, despite Japan’s overall longevity stats, not everything about the modern lifestyle here is “healthy.”
I think Japan certainly has strengths—like the national health insurance system, early screening, and access to care—but I do agree with you that there are clear challenges too. Thank you again for taking the time to share such a nuanced and grounded view!
Thank you for sharing this! I really agree with you—it's not easy to leave food on the plate, especially when it’s a habit from childhood. Using smaller plates and finishing everything sounds like a great solution. I think that’s actually how many people in Japan naturally eat less too—the plates we use are usually smaller compared to other countries, which helps a lot!
I totally agree! Cutting back on sugar is so tough in the beginning, but once your body adjusts, it really does get easier. I had a similar experience—those intense cravings gradually faded, and now I’m more than happy with just a small treat once in a while. Okinawa brown sugar syrup in a smoothie actually sounds great!
Thanks so much for reading—and yes, I totally get what you mean about the “eat until you’re 80% full” concept. I think it's a little abstract too. Personally, I try to stop eating even if I’m not completely full, just by reminding myself that if I go all the way to 100%, I usually end up feeling too heavy or uncomfortable afterward. So in that sense, it’s kind of like a mindful habit—finishing your meal while you're still feeling light and satisfied, rather than stuffed. In Japan, I feel like this is also built into the meal culture: adults rarely go for seconds (okawari), and the portions are often set from the beginning, which naturally limits overeating.
As for snacks, I think there are two kinds of people in Japan. Health-conscious people often go for things like wagashi (traditional sweets made from beans or rice), which are usually lower in fat and more natural. But of course, the younger crowd or busy people often reach for chips or chocolate from the convenience store. That said, compared to snacks I’ve seen in Hungary and the U.S., the Japanese versions tend to be a little less sugary and have fewer additives—even the “junk” food is slightly less intense.
Personally, I love bean-based snacks! There’s one I really like in Japan: roasted beans coated with kinako (roasted soybean flour), which has this nutty, slightly sweet flavor. I think you’d enjoy it too—it’s a great mix of satisfying and light!
Thank you for your comment. Yes, smoking rates are quite similar between Japan and the US, and lung cancer rates are also surprisingly close. But when it comes to gastric cancer, Japan still sees much higher rates—about 6–7 times more than the US. Your gastroenterologist’s comment about salt intake holds up: high salt, especially in combination with H. pylori infection (which is more common in Japan), is a known risk factor.
However, I heard something interesting when I was doing my hospital training last year at a well-known university hospital in Tokyo, in the esophageal–gastric surgery department. The doctors there told me that because of nationwide health checkups, H. pylori is now being detected and treated before it progresses to cancer. As a result, the number of gastric cancer cases is actually starting to decline in that hospital.
Thanks you for this Doctor! This is so interesting. The comprehensive check up and awareness it brings to people is so important.
You're very welcome! I completely agree—the awareness that comes from a comprehensive check-up can really shift how we think about our health. Early detection and prevention make such a big difference, and I wish more people had easy access to this kind of care. Thank you for reading!
Genes play a role as well.
Personally, I think lifestyle has a bigger influence overall, but yes, absolutely—genes do play a role! Studies on Okinawan centenarians show strong familial patterns, and researchers have identified certain gene variants—like those in APOE or mitochondrial DNA—that may support healthy aging in some Japanese populations.
Miki/Xhoni,
blue zones are all around the globe - longevity is the essence.
By Wikipedia explained well,..."lifestyle combining physical activity, low stress, rich social interactions, a local whole foods diet, and low disease incidence"
I can surely endorse what you wish to present in detail.
If you want me to assist please earmark.
Namaste, Xhoni
Thank you so much for your message—I’m really glad to hear you’re aligned with the direction I’m taking. Yes, the Blue Zones concept captures so much of what I hope to highlight, especially through a Japanese lens.
I’ll definitely keep you in mind if I need support! Thank you.
I've also read that diabetes is on the rise apparently, but that's another disase highly prevelant in developed countries as far as I'm concerned. And well, it's hard to battle diabetes when rice - especially types rich in carbohydrates - is such a fundemental part of Japanese cuisine.
Yes, you're absolutely right — diabetes is indeed on the rise, and it's a growing concern even in Japan. As you said, it's a common issue in many developed countries, but Japan's love for rice, especially white rice with a high glycemic index, definitely adds another layer of complexity.
I actually get a bit concerned about eating too much white rice myself, so I sometimes mix it with barley (mugi gohan) at home. I've also noticed that more restaurants these days offer brown rice or mugi rice as options, which shows that awareness is growing.
But at the same time, I personally feel that white rice is still better than a lot of the bread I’ve seen — especially sweet bread, which is everywhere in the US and Europe. The glycemic index of rice is actually lower than that of most bread, so in moderation, I think rice can still be a healthier staple.
I don't think bread is that sweet in Europe, and I think there has been a shift to whole breads with lots of nuts and stuff. Altough it is bigger part of our lifes than for the Japanese. But come on, the bread in Japan would be categorized as a brioche or as something sweet in Europe😃
I totally get what you mean! Bread in Japan can definitely feel more like dessert sometimes—some of it really could pass as brioche in Europe 😄 That said, I think you're right—there's been a big shift in Europe toward more whole grain, nutty, artisanal breads, which I really appreciate. It’s interesting to compare because bread plays such a different role in daily life in each culture. In Japan, it’s more of a snack or side option, not the staple it is in Europe. It's always fun to swap food impressions like this!
Great article - timely reminder to restart awareness of 80% fullness with each meal... and now diving in to your Ultimate Guide to Japanese Green Team article... I think it's time to include this in my daily routine, and not just when I am visiting Japan!
Thank you so much! I'm really glad the 80% reminder resonated with you—it's something I have to keep coming back to myself, especially when the food is good 😄 And yes, Japanese green tea really deserves a spot in everyday life, not just during trips!
In general, your balanced view makes a lot of sense and aligns with my personal experience as a long-term foreign resident of Japan.
That said, besides the relatively high salt intake and smoking rates among men, there are a few other factors that do not promote a long health span.
First, the tendency to work too much and experience high stress levels at the expense of sleep is a common problem. While only a small number of Japanese workers die of karoshi, or death by overwork, the work culture is intense and can lead to mental health issues.
Second, alcohol consumption, especially at work-related events, can be excessive. Although sales of non-alcoholic beverages beyond soft drinks are increasing, binge drinking is common and probably leads to liver disease and high blood pressure.
You cited lower rates of snacking, but that does not align with my lived experience. Late-night eating (e.g., ramen) and eating salty snacks while watching TV seem fairly common in Japan. Isn't the rate of metabolic problems, such as obesity and diabetes, increasing?
As an American, I cannot defend my own country. It's all relative, but not everything about the modern Japanese lifestyle can be considered healthy.
However, I completely agree with you that Japan's national health insurance system plays a major role in promoting long-term health and extending health spans.
Thank you so much for sharing your perspective—especially as someone who's lived in Japan long-term.
Regarding the first point, I think you're absolutely right. I didn’t go into the mental health side in my original post because I was focusing more on physical health and longevity outcomes, but I completely agree that it's a serious issue. I was actually asked recently why Japan ranks so low on global happiness surveys, and I had to admit—while Japan is physically quite a healthy country, it’s definitely not mentally healthy. Overwork culture, lack of sleep, and chronic stress are big factors.
On alcohol, I also agree that drinking—especially tied to work—is a big part of the culture here. But interestingly, Japan ranks relatively low in global alcohol consumption: 74th, compared to Hungary (24th) and the US (37th). I wonder if part of the impression of heavy drinking comes from the fact that many Japanese people lack the Alcohol Dehyrogenase enzyme to metabolize alcohol efficiently, so they flush red quickly and may appear more intoxicated. Also, the drinks consumed at izakaya are often lower in alcohol (like beer or chuhai). I couldn’t find a reliable global liver disease ranking, but Japan’s liver disease mortality rate doesn’t seem especially high (https://www.worldlifeexpectancy.com/japan-liver-disease)—so from a public health perspective, I didn't think it was a major contributor.
As for snacking and metabolic health—you’re absolutely right again. Westernized diets, convenience store meals, and eating out frequently (especially late at night) are all contributing to a rise in obesity and metabolic syndrome in Japan. The main drivers seem to be unbalanced diets, lack of physical activity, stress, and fast eating. I see it around me all the time—people working late, grabbing food on the go, then stopping by for ramen before heading home. It’s definitely a shift from traditional eating habits. So yes, despite Japan’s overall longevity stats, not everything about the modern lifestyle here is “healthy.”
I think Japan certainly has strengths—like the national health insurance system, early screening, and access to care—but I do agree with you that there are clear challenges too. Thank you again for taking the time to share such a nuanced and grounded view!
Thank you for sharing this! I really agree with you—it's not easy to leave food on the plate, especially when it’s a habit from childhood. Using smaller plates and finishing everything sounds like a great solution. I think that’s actually how many people in Japan naturally eat less too—the plates we use are usually smaller compared to other countries, which helps a lot!
I totally agree! Cutting back on sugar is so tough in the beginning, but once your body adjusts, it really does get easier. I had a similar experience—those intense cravings gradually faded, and now I’m more than happy with just a small treat once in a while. Okinawa brown sugar syrup in a smoothie actually sounds great!
Thanks so much for reading—and yes, I totally get what you mean about the “eat until you’re 80% full” concept. I think it's a little abstract too. Personally, I try to stop eating even if I’m not completely full, just by reminding myself that if I go all the way to 100%, I usually end up feeling too heavy or uncomfortable afterward. So in that sense, it’s kind of like a mindful habit—finishing your meal while you're still feeling light and satisfied, rather than stuffed. In Japan, I feel like this is also built into the meal culture: adults rarely go for seconds (okawari), and the portions are often set from the beginning, which naturally limits overeating.
As for snacks, I think there are two kinds of people in Japan. Health-conscious people often go for things like wagashi (traditional sweets made from beans or rice), which are usually lower in fat and more natural. But of course, the younger crowd or busy people often reach for chips or chocolate from the convenience store. That said, compared to snacks I’ve seen in Hungary and the U.S., the Japanese versions tend to be a little less sugary and have fewer additives—even the “junk” food is slightly less intense.
Personally, I love bean-based snacks! There’s one I really like in Japan: roasted beans coated with kinako (roasted soybean flour), which has this nutty, slightly sweet flavor. I think you’d enjoy it too—it’s a great mix of satisfying and light!
Thank you for your comment. Yes, smoking rates are quite similar between Japan and the US, and lung cancer rates are also surprisingly close. But when it comes to gastric cancer, Japan still sees much higher rates—about 6–7 times more than the US. Your gastroenterologist’s comment about salt intake holds up: high salt, especially in combination with H. pylori infection (which is more common in Japan), is a known risk factor.
However, I heard something interesting when I was doing my hospital training last year at a well-known university hospital in Tokyo, in the esophageal–gastric surgery department. The doctors there told me that because of nationwide health checkups, H. pylori is now being detected and treated before it progresses to cancer. As a result, the number of gastric cancer cases is actually starting to decline in that hospital.