Japan is home to the world’s highest number of centenarians. As of September 2025, the number of people in the Southeast Asian country aged 100 or older has risen to a record high of nearly one lakh. A total of 99,763 individuals were reported to be over 100 years old, of which women accounted for an enormous 88%. But what’s really leading up to this life longevity? Research often credits Japan’s traditional diets and daily physical activity as key factors in the country’s extended lifespan. However, Japan’s longevity story is more than that.
According to Dr Aakaar Kapoor, Founder, City Imaging & Clinical Labs, Delhi, “Longevity in Japan cannot be attributed to diet alone—it is the cumulative effect of food habits embedded within a disciplined, active and socially connected way of life.”
“Equally important is how food is consumed,” he says. “Practices like portion control, mindful eating and the principle of stopping before one feels full significantly reduce metabolic stress over decades.” Ultra-processed foods and excessive sugar intake remain comparatively low, further supporting metabolic health.
However, Dr Kapoor emphasises that diet works in synergy with lifestyle. “The benefits of nutrition unfold within a broader context of daily movement—walking, household activity and lifelong engagement in work or hobbies, rather than structured exercise alone,” he notes.
Why are most Japanese centenarians women
Nearly 88% of Japan’s centenarians are women—a striking gender imbalance that reflects both biology and behaviour. “Women benefit from hormonal protection earlier in life, particularly estrogen’s cardiovascular effects, and they tend to show greater resistance to oxidative stress and cellular ageing,” explains Dr Kapoor.
Behavioural factors add to this advantage. “Women are also more proactive about preventive health—seeking screenings, following medical advice and maintaining balanced diets,” Dr Kapoor says.
Social patterns matter, too. Women are more likely to sustain interpersonal relationships into old age, offering protection against depression and cognitive decline. “Healthy ageing is not just biological—it is deeply social, and women tend to maintain those social buffers better,” he adds.
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AI-generated image for representational purposes (Photo: Freepik)
The power of preventive healthcare
Japan’s healthcare system is widely regarded as the backbone of its success in longevity.
“Early diagnosis fundamentally changes disease trajectories,” says Dr Kapoor. “Universal health coverage ensures that preventive care is accessible and affordable, encouraging people to treat healthcare as maintenance rather than crisis management.”
Primary care integrates counselling on diet, physical activity and weight management, while Japan’s long-term care insurance system supports older adults at home, preserving independence and function. This reduces hospital dependency and delays functional decline, allowing people to live longer with quality rather than merely survive,” explains Dr Kapoor.
“Vaccination programmes and community health surveillance further reduce preventable illness, compressing morbidity into later years. The goal is not just lifespan extension, but healthspan preservation,” he adds.
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Japan’s centenarian phenomenon offers no quick fixes or miracle foods. Longevity here is the outcome of consistency—moderation in diet, habitual movement, strong social ties and a healthcare system that prioritises prevention, he reiterates.