Secrets of a Japanese Doctor Who Lived to 105: The Spartan Diet, Art, Peace and Staying Active

Average life expectancy at birth worldwide is 71 years, whereas in Japan it is 83 years. This places Japan among the 5 countries where people live longest. Dr. Hinohara wrote many books, the best known of which is “Living Long, Living Well” (Living Long, Living Good).

In this book, Dr. Hinohara explains the longevity secrets he also practiced himself. Working almost until the end of his life, Dr. Hinohara was president emeritus of St. Luke’s International University in Tokyo and honorary president of St. Luke’s International Hospital until 2017, the year he died.

According to Dr. Hinohara, certain major factors extended life span. Let us take a look at the longevity advice he practiced himself and described in his book:

Do not retire! If you must, do so long after age 65

Dr. Hinohara made this statement in a 2009 interview with “Japon Times”. He continued seeing patients until a few months before his death and worked 18 hours a day. He argued that people live longer than they did in the past and that the retirement age, generally 65 worldwide, should therefore be raised.

Use the stairs and stay active

Dr. Hinohara emphasized regular exercise and staying active throughout the day to remain healthy and strengthen muscles. Giving 150 lectures a year, he delivered them standing rather than sitting, always used the stairs and carried his own belongings.

Keep your weight under control

Dr. Hinohara emphasized that obesity is directly associated with the risk of death and that, when long-lived people are examined, none of them is overweight.

Spartan was the name of the dietary pattern Dr. Hinohara followed, generally emphasizing fish, fruit, vegetables and olive oil.

Cancer, cardiovascular diseases, diabetes and Alzheimer’s disease are among many diseases associated with chronic inflammation in the body. The main aim of the Spartan diet is to boost the immune system through foods and spices that consequently suppress inflammation, helping reduce disease risk.

The Spartan diet mainly recommends:

• Unprocessed foods,
• A low-fat diet,
• Meeting fat intake needs through olive oil,
• Consuming milk and dairy products,
• A diet emphasizing vegetables and fruit,
• Consuming fish and meat,
• Adding spices to meals,
• Eating complex carbohydrates such as grains instead of simple carbohydrates such as sugar.

Dr. Hinohara said that being constantly busy could make him forget to eat and sometimes skip lunch. He described having coffee, milk and orange juice for breakfast; milk and cookies for lunch; and vegetables, fish and rice for dinner. He also ate 100 grams of lean meat twice a week.

Find activities that keep you occupied

Dr. Hinohara recommended filling the day with activities that serve a purpose, rather than simply staying busy. In an interview, he emphasized that people work for their families until age 60, but after their 60s, instead of retiring, they should engage in activities that contribute to society. After age 65, he worked 7 days a week, 18 hours a day as a volunteer and said he enjoyed every second.

Strict rules can be stressful! Try to relax rigid rules

Dr. Hinohara believed that living by strict rules could increase stress levels and therefore disease risk. He argued that as children we can forget to eat or sleep while playing without rules, and that similar unstructured behavior should also be part of adulthood.

Do not seek healing only in medicines. Recognize that doctors cannot cure everything

Dr. Hinohara insisted that science alone could not treat people. He believed that every person was unique and that diseases were connected to their hearts. In his view, healing a person required not only the medical arts but also the visual arts. He therefore ensured that these needs were met for patients at St. Luke’s International Hospital, where he was president emeritus. In addition to medical treatment, the hospital offered music, animal therapy and art classes. Dr. Hinohara described the importance of enjoyment during treatment with the words, “suffering is difficult, and the only way to forget it is to have fun”.

Find inspiration, joy and peace in art

Although Dr. Hinohara became unable to consume food a few months before his death, he refused feeding through a tube. He was discharged from hospital and died at home a few months later. Rather than trying to battle death in hospital, he found peace through art in his own home and chose to die peacefully.

Commentary & Summary

Looking at Dr. Hinohara’s longevity recommendations once again shows how important a holistic approach to health is. We can say that improving health not only through a healthy diet or an active life, but also by nourishing the mind and spirit, is a much more appropriate and easier path. When we examine the Spartan diet he followed, we can see its similarity to the Mediterranean Diet pattern. For a long and healthy life, we recommend listening to Dr. Hinohara’s lifestyle advice and following a healthy dietary pattern, such as the Mediterranean Diet, that includes all food groups in balance.

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