Seven Anti-Aging Principles That Will Keep Him Young for Decades
Feeling 30 years younger at 100 years old is a dream come true. I know, it seems crazy. That was disproven by Dr. Hinohara.
Among the most eminent Japanese physicians and a leading authority on the subject of longevity, Dr. Shigeaki Hinohara deserves your attention.
He devoted his life to discovering ways to live healthier and longer lives, and he lived to be 105 years old.
In his book, Living Long, Living Good, he lays down the basic routines that let him live over 100.
At the age of 100, he still felt as young as a 70-year-old. When he was 101 years old, he took a plane to New York to speak.
What was his secret? Here are the seven practices he maintained to keep going strong for so many years, before we go into his nutrition.
Dr. Hinohara’s 7 Longevity Habits
Dr. Hinohara thought that having a long life wasn’t only about nutrition and exercise—it was about how you live every day.
What did he do?
1. Stay Active and Keep Moving
One of Dr. Hinohara’s main ideas was to never stop moving. He feared elevators and always took the stairs.
Even in old age, he moved everywhere, worked, and kept interested in everyday activities.
He frequently stated, “Your body gets used to the way you treat it. If you keep it active, it will remain active.”
Instead of putting up a designated time for exercise, he advised mixing movement into regular activities—
Gardening
Walking to work, instead of driving (not everywhere, of course)
Stretching while watching TV
2. Don’t Retire
Did you know that Japan has one of the highest percentages of elderly persons still working?
But why?
Because for many, employment isn’t just about earning a paycheck—it's about keeping active, engaged, and feeling helpful.
Many continue working beyond the usual retirement age because being active and involved is viewed as crucial to a full existence.
Dr. Hinohara never retired in the normal sense. He worked as a doctor over 100 because he enjoyed it.
His philosophy: “When people stop working, they stop stimulating their minds.”
Whether it was a job, volunteering, or a pastime, contributing to society kept the brain engaged and the body more invigorated.
3. Have a Purpose
Having a cause to get up every morning was a vital aspect of his thinking.
He frequently spoke about Okinawan centenarians, who live long lives partially owing to their notion of Ikigai—a life purpose.
Ikigai combines the Japanese terms iki (life) and gai (value or purpose).
Whether via job, hobbies, or helping others, a feeling of purpose keeps the mind and body in motion.
Setting objectives, no matter how minor, helps sustain drive and enthusiasm in life.
4. Manage Stress and Stay Positive
Dr. Hinohara highlighted the value of a good mindset. He thought laughing, pleasure, and surrounding oneself with positive played a significant part in preserving health.
Dr. Hinohara thought a happy mind leads to a good body, therefore he advised:
Focus on things that provide pleasure.
Listen to music.
Staying creative
Spending time with friends
Avoid carrying grudges, since resentment and wrath can harm health.
He realized stress hurts health and took care to concentrate on what made him joyful.
5. Don’t Depend Too Much on Medical Treatments
Even as a doctor, Dr. Hinohara realized too many individuals depended on medical treatments, surgeries, and medicines.
He believed in taking care of your health the natural way—through healthy diet, being active, and having a happy outlook, rather than depending on drugs or operations.
Before each therapy, he questioned his patients, "Is this medical procedure truly necessary?” He felt many medical issues might be prevented by just living a healthy lifestyle.
6. Give to Others and Help Society
He committed his life to assisting others. He thought that giving back keeps you satisfied and connected.
Acts of kindness—volunteering, assisting friends, or being part of a community—kept him engaged and happy.
He stated, “When you help others, you find meaning in your own life.”
Dr. Hinohara committed much of his own life to public service, working in hospitals and teaching new physicians.
“Serving others gives life deeper meaning and keeps people motivated and engaged.”
7. Keep Learning and Stay Creative
Even in his 100s, Dr. Hinohara kept publishing books, delivering lectures, and learning new things.
He also urged individuals to:
Read new novels.
Try new activities.
Stay interested about the world.
He routinely visited cultural events, researched new topics, and kept up with the newest medical breakthroughs.
He felt curiosity kept the brain fresh and avoided mental degeneration.
What Did Dr. Hinohara Eat?
Dr. Hinohara’s nutrition played a key part in his long and healthy life, but his diet was basic and balanced—nothing excessive, just practical eating.
His everyday routine:
Breakfast: Coffee, a glass of milk, and orange juice with a spoonful of olive oil (“Olive oil is great for the arteries and keeps my skin healthy,” he told The Japan Times).
Lunch: Usually simply milk and biscuits, or nothing if he was busy.
Dinner: veggies, a little of fish, and rice. Twice a week, he ate 100 g of lean beef.
Treat: A little dark chocolate.
He thought that maintaining weight in line is vital to longevity, noting, "All persons who live long, regardless of country, ethnicity, or gender, have one thing in common—none are overweight.”
He believed in stopping at 80% full, a practice called Hara Hachi Bu, widespread in Okinawa—one of the longest-living places in the world.
The Science Behind Hara Hachi Bu
Scientific studies, notably the Okinawa Centenarian Study, shows that moderate calorie restriction without starvation decreases the risk of obesity, heart disease, and diabetes—all of which contribute to premature aging.
By stopping at 80% fullness:
The body feels less stress, minimizing the chances of weight gain and insulin resistance.
It promotes autophagy, a mechanism that cleans away damaged cells and helps prevent age-related disorders.
It helps gut health, avoiding bloating and promoting digestion.
What Dr. Hinohara Avoided Eating
He avoided processed meals and much sugar, which cause:
Inflammation and oxidative stress
Insulin resistance, leading to diabetes
Faster aging and skin damage (glycation process)
High sugar consumption also induces glycation, a process where sugar molecules link to proteins, generating advanced glycation end products (AGEs) that impair skin elasticity and speed up aging.
A Japanese research from the National Institute for Longevity Sciences revealed that diets rich in whole, natural foods were connected to decreased inflammation and longer lifespans, emphasizing the benefits of fresh vegetables, seafood, and fermented foods.