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5 Things You Can Do To Live As Long As The Japanese

5 Things You Can Do To Live As Long As The Japanese

When it comes to living a long life, nobody in the world does it quite like the Japanese. For years now, Japanese people have been the longest-living nationality. Women live to an average age of 87 years, while men live to a hearty age of 81.

The numbers from this small island nation are astounding and it’s even more impressive considering they’re among the heaviest smokers on the planet with 36 percent of the country indulging in tobacco. The U.S., by comparison, only has a 17 percent smoking rate.

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So how do the Japanese live so long? There are a number of factors contributing to their longevity. One of those factors is genetics, but there are several other ways to learn from the Japanese and improve your health and live longer.

Exercise Often

Japanese people might smoke a lot but they make up for it with lots of daily exercise. This exercise isn’t necessarily done by pumping iron at the gym or going to Zumba class regularly. Instead, this exercise is ingrained in the culture and an everyday part of life. It starts at a young age, where 98 percent of children walk or bicycle to school, according to the World Health Organization.

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Staying active is a habit that stays into adulthood, as obesity and its related health problems are uncommon in Japan. The national obesity rate is a mere 3.5 percent, compared to the U.S.’s 30 percent obesity rate.

Devour Fish

The staple of a Japanese diet is fish and studies have shown that there are a number of health benefits to regular consumption. Fish is eaten regularly, and the red meats popular in many other countries are far less common in Japan. Of course, there are problems with eating fish (like too much mercury), but the lack of cholesterol seems to have tremendous health benefits.

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Keep Calories Down

Even though fish is an important component of the Japanese healthy eating habits there are also  other significant parts of the diet. Dairy is rarely eaten. Instead, lots of vegetables, rice and herbal teas make up a large portion of the menu. Of course, there are decadently fried foods like tempura but those aren’t usually eaten as often as the healthier (and cheaper) alternatives.

Stay Active After Retirement

The Japanese defy typical life expectancy despite the incredible amounts of stress they experience in their professional lives. Studies differ, but it’s widely conceded that Japan is one of the most stressed workforces around.

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Despite that high stress, many retirement-age workers decide to keep working. It’s not because they need the money. In many cases, it’s simply because they find the work rewarding and stimulating. The retirement age is fairly low at 60, but government statistics show that 1 in 5 people older than 65 are employed. That sense of purpose seems to pay off in a person’s later years.

Enroll in Insurance

There’s lots of talk about how the Japanese manage to live so long, but one of the main reasons is obvious. The country has affordable universal healthcare that’s available to everyone. No system is perfect and without its problems but the Japanese style of healthcare is largely considered a net positive when it comes to keeping its people healthy.

The Japanese system goes to show how important it is to be covered under proper health insurance. Consider investing as much as you can afford to ensure you receive decent care.

Live Long Like the Japanese

There’s not only one reason why the Japanese have a longer life expectancy than any other nation. Instead, it’s a number of lifestyle choices that seem to pay off in the later years. Adopting some of these features into your own life could bring you similar benefits.

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Anum Yoon

Writer & Journalist

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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