Why Japanese live longer than Indians: Daily habits behind the 15-year life expectancy gap

There is a striking difference between India and Japan when it comes to life expectancy, despite the fact that both countries are deeply rooted in culture and tradition and are known for their traditional, simple lifestyles. While Japan’s life expectancy is about 84.8 years, India’s is around 70.4 years, showing a gap of roughly 13 to 15 years, according to data from World Population Review. This difference is not just about healthcare systems, but is deeply influenced by the way people live their daily lives.

Is the Indian lifestyle so different from that of Japan? Let’s take a closer look…

Japanese cuisine’s use of water as the main cooking medium offers clear health benefits over oil-heavy Indian methods. Steaming, simmering, and poaching help preserve nutrients like vitamin C and B vitamins that are often lost during frying. These water-based methods also prevent the formation of harmful compounds linked to inflammation and heart disease. Since little or no oil is used, meals are lighter, easier to digest, and lower in calories. This gentle style of cooking promotes better gut health, hydration, and long-term cardiovascular wellness.

The traditional Indian diet once centered on wholesome fats, fresh ingredients, and balanced home-cooked meals. But with modern convenience, packaged and processed foods have taken over many Indian kitchens. In contrast, the Japanese diet remains rooted in fresh fish, vegetables, and fermented foods, low in heavy oils. This nutrient-rich approach naturally provides antioxidants and omega-3s that help reduce inflammation and support heart health. Fermented staples like miso and pickled vegetables also nourish the gut with good bacteria, promoting better digestion and overall well-being.

In Japan, people often follow the principle of hara hachi bu—eating until they’re about 80% full. This mindful approach helps prevent overeating and keeps body weight in check. Combined with naturally low sugar and fat intake, it contributes to Japan’s overall good health. Interestingly, our ancestors in India once practiced similar mindful eating habits, savoring food slowly and stopping before feeling stuffed. But in today’s fast-paced lifestyle of rushed meals and endless snacking, that wisdom seems to have faded, replaced by convenience and overindulgence.

Physical activity is woven into everyday life of Japan through walking, cycling, and active group participation. This helps maintain strong muscle, bone, and heart health through aging. According to a 2024 study published in The Lancet Global Health revealed that almost half of India's adult population does not meet the physical activity levels recommended by the World Health Organization (WHO). Increasing awareness, creating safe spaces for exercise, promoting active commuting, and integrating movement into daily routines can help bridge this gap. Community programs, workplace initiatives, and culturally relevant campaigns are essential to encourage consistent physical activity and improve overall public health outcomes across India.

Dinner in Japan tends to be lighter and eaten earlier in the evening, allowing for proper digestion before bed. In many Indian households, dinner is heavy and eaten late at night, often close to bedtime. This can disrupt sleep and cause digestive issues.

We need to understand that longevity isn't luck; it's consistent practice that shapes the course of life. It is about everyday life choices that support the body and the mind, one morning, one meal, and one breath at a time. Remember, steady and slow always wins the race! Small habits, mindful routines, and regular self-care compound over time, creating resilience, vitality, and a life that not only lasts longer but also feels richer, healthier, and more fulfilling every single day. True longevity comes from balance, nurturing your body, calming your mind, and staying connected with what brings you joy. Each intentional choice adds up to a lifetime of well-being.

Even though longevity is not linear, a lot of it depends on your diet and level of exercise