Japan - a popular tourist destination, but also the healthiest?
- Esther Parker
- Apr 17
- 5 min read
It feels like everyone (in Australia, anyway) is going to Japan. And why not? The skiing, the cherry blossoms, the food, the shopping, the cultural events - it's almost overwhelming how rish the culture and experiences are for such a (relatively) small place. Japan is one of the most visited places in the world right now, but did you know it's also one of the healthiest? Let's talk a little about the Okinawans, and how their world-famous longevity is strongly connected to nutrition and lifestyle practices.
In a world obsessed with the latest superfoods and fitness fads, it’s easy to forget that some of the healthiest people on the planet have never heard of a green smoothie or a smartwatch. Like the Okinawans— an island-dwelling people in the southernmost part of Japan who have quietly become one of the most studied populations in health and longevity science.
The Okinawans (as in, they are from Okinawa Island, Japan) are best known for having one of the highest life expectancies in the world and a remarkable number of centenarians—people living to 100 and beyond. But what truly sets them apart is not just how long they live, but how well they live. Chronic diseases like heart disease, dementia, and diabetes are significantly lower compared to Western countries, and most Okinawans stay active, mobile, and mentally sharp into old age.
So what’s their secret? Let’s dive into the science, the culture, and the daily habits that make Okinawans some of the healthiest people on earth.
A Longevity Hotspot
Okinawa has been referred to as one of the original Blue Zones—a term coined by author and researcher Dan Buettner to describe regions of the world where people live significantly longer and healthier lives than average. Researchers have studied Okinawa for decades, trying to uncover the factors that contribute to its residents’ extraordinary health.
Unlike many Western countries where ageing often brings with it multiple medications, frailty, and isolation, older Okinawans tend to age gracefully, maintaining independence, mobility, and a sense of joy well into their 90s and 100s.
The Okinawan Diet: Simple, Colourful, and Plant-Based
At the heart of the Okinawan lifestyle is their traditional diet, which is quite different from the typical Japanese or Western fare.
Key Features of the Okinawan Diet:
Sweet potatoes are the staple—particularly the purple-fleshed variety. These are rich in fibre, antioxidants (especially anthocyanins), and complex carbohydrates.
Plenty of green leafy vegetables like goya (bitter melon), and herbs like mugwort.
A variety of legumes, especially soy-based foods like tofu and miso.
Small amounts of fish, with very little red meat, dairy, or processed foods.
Regular consumption of seaweed, packed with minerals and iodine.
Turmeric and other anti-inflammatory spices are often used in cooking.
Very limited sugar and very little alcohol.
Okinawans also practice "Hara Hachi Bu"—a Confucian teaching that means "eat until you're 80% full". This not only reduces calorie intake but also avoids the discomfort and metabolic burden of overeating.
Their diet is naturally low in calories and high in nutrients—an approach often linked with increased lifespan and reduced chronic disease.
Movement Is a Way of Life
Okinawans don’t go to the gym or follow strict exercise routines, but they move regularly throughout the day. Movement is woven into daily life—gardening, walking to visit friends, cooking, sweeping, and dancing. These are all forms of low-intensity, consistent physical activity, which help maintain muscle mass, flexibility, and balance into old age.
In addition, the act of sitting on the floor—and standing up multiple times a day—requires strength and mobility, which supports joint health and leg strength over time.
Strong Social Bonds and a Sense of Purpose
Living longer isn’t much good if you’re lonely or lack a reason to get up in the morning. Okinawans excel in social cohesion and emotional wellbeing—two key ingredients for long-term health.
Community and Connection:
Okinawans often belong to a “moai”—a lifelong circle of friends who support each other socially, emotionally, and sometimes financially.
These close social ties help reduce loneliness, increase laughter, and provide a deep sense of belonging.
Purposeful Living:
The Okinawan concept of “ikigai” translates roughly to “a reason for being”.
Having a sense of purpose, whether it’s tending a garden, raising grandchildren, or serving the community, has been linked with lower levels of stress and improved mental health.
Together, moai and ikigai create a culture where people feel valued, supported, and engaged—well into their later years. Side note, the book Ikigai: The Japanese secret to a long and happy life is a great read!
A Culture of Low Stress
Chronic stress is a major driver of inflammation and disease in modern societies. The Okinawan lifestyle, by contrast, is generally low-stress and high in mindfulness.
Simple daily rituals such as tea drinking, prayer, ancestral honouring, and spending time in nature foster mental calmness and emotional resilience. Unlike the rushed, high-pressure pace of urban life, the Okinawan rhythm allows space for rest, gratitude, and social interaction.
Nature, Genetics, and Lifestyle
While genetics may play a small role in Okinawan longevity, most researchers agree that lifestyle is the dominant factor. When Okinawans move away from the island and adopt Western diets and habits, their health outcomes shift dramatically—often mirroring those of the general population.
This suggests that the Okinawan way of life, not just their genes, is what keeps them thriving. It’s a hopeful reminder that we can all adopt aspects of their approach, regardless of where we live.
Lessons from Okinawa We Can All Apply
Even if you don’t live on a subtropical island or have access to purple sweet potatoes, there’s still plenty we can learn from the Okinawans:
Eat mostly plants, especially colourful vegetables and legumes.
Avoid overeating—stop when you’re no longer hungry, not when you’re stuffed.
Move often—choose gentle, regular activity throughout the day.
Stay socially connected—nurture friendships and community bonds.
Cultivate a purpose—know why you get up in the morning.
Reduce stress—slow down, enjoy rituals, and be present.
Honour ageing—value the wisdom and experience of elders, including yourself.
The Okinawans don’t chase health—they simply live in a way that supports it. Their longevity and vitality aren’t the result of rigid rules or expensive supplements, but a way of life rooted in simplicity, connection, and balance.
In a world that often overcomplicates wellness, the Okinawan model is both refreshing and inspiring. By adopting even a few of their practices—more vegetables, more movement, more meaningful moments—we might not just live longer, but live better.
So, if you have a trip booked to Japan, or love reading or watching shows about Japanese culture, maybe think about how to engage in some of their cultural attitudes to health. I think we could all do with some lessons!
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