Dear Esteemed Members,
Japan has recently reached a remarkable milestone. The country is now home to more than one lakh centenarians—people aged 100 or over—for the first time in its recorded history. Women make up nearly 88 per cent of this group. These figures naturally prompt a question: What is it about the Japanese way of life that enables so many people to reach such advanced ages?
But perhaps there is a more important question for all of us: Is it enough to live longer or should we also strive to live better for as long as possible?
This brings us to the distinction between lifespan and healthspan. Lifespan is simply the number of years we live. Healthspan is the period during which we remain reasonably healthy, physically active, mentally engaged and independent. For most of us, adding years to life is desirable, but adding life to those years is even more important.
Holistic lifestyle coach Luke Coutinho, while discussing Japanese lifestyle and culture, has observed that Western societies often focus strongly on longevity, whereas the Japanese approach places greater emphasis on healthspan. The underlying idea is worth considering: when we concentrate on maintaining good health, mobility, meaningful relationships and independence, a longer life may follow naturally.
Interestingly, healthy ageing in Japan does not necessarily mean eliminating carbohydrates or following complicated diets. Traditional Japanese meals can include rice, sweet potatoes, vegetables, fish and other wholesome foods. Equally important are moderation, variety and an active everyday lifestyle.
One Japanese principle often cited is hara hachi bu—the practice of stopping when one feels about 80 per cent full. It is essentially a reminder to avoid overeating. Meals are often served in modest portions and with variety, rather than a single large helping. We need not copy the Japanese menu, but we can certainly adopt the principle of eating mindfully and stopping before we are full.
Another important lesson is to have a purpose in life—something that gives us a reason to get up in the morning. Whether it is family, helping others, learning something new, gardening, pursuing a hobby, or contributing to society, having a sense of purpose keeps us mentally engaged.
For older adults, another useful lesson is to move throughout the day. The Japanese lifestyle often includes walking, gardening, household chores and other everyday activities. This aligns with the concept of NEAT—Non-Exercise Activity Thermogenesis, the energy we expend through everyday physical activities rather than formal exercise.
Not everyone needs a strenuous gym workout. A daily walk, climbing a few stairs where appropriate, tending plants, doing household chores, stretching, or simply getting up regularly instead of sitting for hours can make a meaningful difference. Movement should become part of life, not merely an appointment on our calendar.
There are other lessons worth adopting: spending time in nature, nurturing close friendships and social connections, and taking preventive healthcare seriously. Regular health check-ups and early detection of conditions such as high blood pressure, diabetes or high cholesterol can help us stay healthier for longer.
Our traditional lifestyle already offers many valuable ingredients: dal, roti, vegetables, fruits, whole grains, nuts, seeds and yoghurt. The answer lies less in changing our cuisine and more in practising moderation, eating a varied diet and reducing excessive consumption of ultra-processed foods.
Likewise, we can make our homes and communities places of activity. A morning walk with friends, participating in MSCA activities, gardening, helping with household tasks, learning something new, or simply meeting people instead of spending the entire day in front of a screen can all contribute to healthy ageing.
Let us therefore not make “living to 100” our obsession. Instead, let us aim to remain active at 70, independent at 80, engaged at 90—and grateful for every additional year that life gives us.
We may not be able to control how many years we are given. But to a considerable extent, we can influence how we live those years. And that, dear friends, is perhaps the real secret of ageing gracefully.
Stay active. Stay connected. Stay curious. And keep giving yourself a reason to look forward to tomorrow.
Brig JS Jagdev