Longevity is a major talking point in the world of wellness right now. An entire industry revolves around our desire to live longer, focused on supplements, anti-aging treatments, and bio-hacking. And while there is merit in some of these practices, there are also simple daily habits to optimize your longevity.

“Clinically, healthy aging means keeping people active, mentally sharp, and able to fully participate in their lives for as long as possible,” physician and founder of Parsley Health Robin Berzin, MD previously told Vogue. “Living longer without strength, mobility, or cognitive clarity isn’t a win.”

“The goal with longevity isn’t just more time; it’s more quality time,” adds Dr. Berzin.

We turn to Japan—where wellbeing is central to life and imbued in daily cultural practices—for inspiration. After all, Japan as a country has an exceptional life expectancy, averaging at over 85-years-old and around 87-years-old for women. Last year, Japan set a new record for registering almost 100,000 centenarians.

14 Japanese habits for living better and longer

Japanese beauty and wellness culture is rich and vibrant: facial massage, matcha, rice water as a staple for both skin and hair. Many of these rituals and habits have spread around the world.

But the Japanese are also masters of wellbeing, as their daily lives are punctuated by Zen practices designed to promote physical and mental wellness. From moving more gently, to drinking green tea, and a very specific sleep routine: Here is a list of tips from Japanese culture that, when followed over time, promote longevity and improve the quality of that long, long life to come.

Hara Hachi Bu

This is a centuries-old, Confucian-inspired teaching and Japanese diet philosophy that originated from Okinawa (a blue zone area) that simply instructs that you eat until you’re 80% full. Not “stuffing yourself,” but just “enough.” Rather than being restrictive, it’s all about listening to the cues of your own body’s satiety and allowing your natural hormones (like the appetite-regulating leptin) to catch up with you. How to practice hara hachi bu? Eat slowly, avoid distractions like TV and your phone, and pause frequently.

Asa ichi

Asa ichi translates to “first thing in the morning” in Japanese, and represents the very simple concept of...doing just that. Wake up early! Rather than this practice centering on your productivity, it’s more about being purposeful and present. Align your circadian rhythm with daybreak and have a quiet, uninterrupted early morning routine to lower your cortisol and stress levels.

Drink green tea (sencha)

Drink green tea several times a day: it’s packed with flavonoids and catechins (like EGCG) that combat oxidative damage caused by free radicals and supports cellular health, while also regulating digestion. It also contains the amino acid l-theanine, which is thought to help produce germ-fighting compounds in our T-cells, crucial cells in our immune system. Green tea is also said to help reduce blood pressure by improving blood flow and bolsters heart health.

Asagohan (a traditional Japanese breakfast)

In eastern regions of Japan, the traditional breakfast food natto is known to support everything from gut and bone health to cardiovascular function and immunity. But a simple breakfast of rice, vegetables, and fish can also act as a savory, nutritious, and light meal for steady energy all day long.

Sleeping on a futon

Sleeping on a futon has been found to improve spinal alignment due to its firmer finish compared to traditional Western mattresses, which in turn promotes deeper sleep. Traditional futons are also usually made of highly breathable, natural materials like cotton or wool, which keeps you cooler at night. It’s also important to sleep in a cool, dark, and well-ventilated room—a cooler temperature signals to your natural circadian rhythm that it is time to rest and start repairing.

Tabi sökusu

Wearing toe socks creates a more natural toe alignment: it stimulates circulation, improves balance, and prevents tension in the feet and back.

Moving the body

Move your body every day, not to perform, but to keep things moving. Sweep, walk, garden, dance…

Geijutsu o suru

Practice an art without a goal and creating just for the pleasure of it. It’s an opportunity to quiet the mind, lower stress levels and cortisol.

Ofuro (evening hot bath)

A hot bath in the evening has been shown to calm the nervous system, release tension, and improve sleep.

Zazen (passive meditation)

This is not necessarily the same as the Western ideas of meditation. But just try sitting, not doing anything, gazing into space, and letting the mind settle.

Miso o taberu (eating miso every day)

Fermented, alkalizing, or probiotic-rich foods is scientifically proven to help support gut health and the immune system.

Niwa zukuri

Tending a garden or plants is a daily act of mindfulness that’s popular among Japan’s population. It is an active meditation connected to natural cycles. 30 minutes of gardening has been shown to lower stress hormones like cortisol and engaging in nature reduces feelings of anxiety. It is also responsible for increased neuroplasticity and a reduced risk of cognitive decline as we age.

Kansha

Gratitude is a daily practice for inner balance: saying thank you to your breakfast, the weather, and your body. You can physically and neurologically rewire the brain by practicing gratitude, boosting the release of those feel-good neurotransmitters like dopamine and serotonin.

Ikigai

This is a Japanese philosophy that translates to “a reason to wake up in the morning.” There are a few core pillars to know: a passion, a mission, a vocation, and a profession. Find what gives you a reason to get be, even if it’s a small thing. This will increase your sense of resilience and motivation, improve anxiety levels, and promote a greater sense of fulfilment. What gives meaning helps you live longer.