Japan is known for longevity, with the average life expectancy hovering around 81-87 years vs the US standing at closer to 75, even with (and arguably because of) practices like consistent carb consumption, animal product consumption, and a big emphasis on delicious food. 

While many factors play into these statistics, here's what I think we can learn from their practices and habits!

1. Japanese and Asian cultures emphasize warm herbal drinks and teas over ice cold water. 
   
   Modern day Americans love their ice cold water with a big meal, but is this actually helping our digestion? Many Asian cultures promote room temperature drink consumption, and Japanese cultures often rely on warm teas for hydration (and often not with a meal), which provide minerals and a healthy dose of relaxation.
   
    

2. They incorporate plenty of fish.
   
   I often get asked why there are several uses of fish in my meal plans and the answer is quite simple - it's SO nutrient dense! Sourcing matters of course, but healthy fish can offer nutrients like iodine, selenium, Vitamin D - things many people are not getting enough of.
   
    

3. They prioritize cooked veggies and fermented foods. 
   
   You've likely heard me talk about how too many raw veggies can be really hard on our gut and digestion, so I often turn to cooking them well! Japanese cuisine has this concept perfected - there's no shortage of veggies in their most-loved meals, but what you don't see is plates based around several cups of raw kale and spinach. We see warming dishes with cooked bok choy and cabbages, warming soups with mushrooms, and raw veggies eaten in smaller, garnish-style amounts as a general rule.
   
   And we CAN'T forget the ferments! Fermented foods are some of the most gut-friendly additions to a meal, and we see many meals in Japanese cuisine with kimchi, miso, fermented soy sauce etc. 
   
    

4. They incorporate lots of soup stock (ie bone broth and animal stock!)
   
   Did you know traditional Ramen has a bone broth base? Ramen purists use chicken bone bone, pork bone broth, or often a combination that may include pig or chicken feet for extra nutrients!
   
    

5. They use lots of healing herbs and spices.
   Ginger, garlic, green onion, seaweed - these are all nutrient-dense, delicious add-ons that are often crucial to a traditional dish!
   
    

6. And last but not least, they eats lots of rice.
   
   This one probably seems counter-intuitive, doesn't it? White rice has gotten quite a bad rap, so how are the Japanese doing so well with it? Rice is a traditional food that when well-sourced and properly prepared, can be an affordable, easily-digestible (and comforting!) staple. It's high in minerals, a good source of energy, and when paired with a balanced meal can even still help with blood sugar stabilization!

I hope these tips help you live long and prosper, friend! 

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