Principles of Korean longevity: what do they eat, how do they live and exercise?

After the COVID-19 pandemic, the World Health Organization released data on countries with the highest life expectancy. South Korea was among the top ten nations with the index at the top of the list. Life expectancy in the country at that time amounted to more than 80 years. But the figures by gender differed. Men, according to the average figures of the WorldHealthRankings portal, could live up to 81 years, and women – up to 86 years.

The latest WHO and United Nations data for 2023 has dropped South Korea down the rankings. It now ranks only 16th. By the way, Japan also does not top the list, being only in fourth place. But the Korean statistical office makes forecasts that the country will increase the pace and long-livers in it will only be added. Thus, by 2030 Korea has a good chance to become the leader in life expectancy in the world.

Why does the Asian country boast such indicators? What do they eat in Korea and how do they build their daily regimen to be proud of the large number of long-livers? Let’s get to the bottom of it.

Many economic, social and political factors contribute to the longevity of Koreans, but we will not go into them in depth. First of all, we should pay attention to gastronomic traditions, the attitude of the inhabitants to sports and the way they take care of their physical and mental health.

An important role is played by the health care system, which is built in such a way that almost everyone has maximum accessibility to any research and analysis. Each component has its own characteristics.

What do they eat, how do they live and think?

South Korea did not immediately come to high indicators of life expectancy. The process is long and has been changing for several generations. But strict adherence to a number of rules has significantly improved the quality of life, and the country has many long-livers.

1. Fresh food

For Koreans, food is an iconic, meaningful part of life. They are very reverent and carefully compose the diet of the day, taking into account the BJU indexes and the composition of dishes. It is important that the food is as fresh and freshly cooked as possible. Food that has been lying around for several hours, and even more so for days, is considered to be of poor quality.

In Korea, they follow the fast logistics of products, so that on the counters of stores and cafes there were as many fresh, recently cooked dishes as possible. In restaurants you can see aquariums with live fish and seafood, which are caught just before cooking.

They also value the natural composition of foods. They carefully read food packages and try to find out how a particular vegetable or fruit was grown, whether chemical fertilizers and other additives were used. Many producers of food products have their own production facilities, farms.

2. Seafood and rice

Recent studies show that the traditional Korean diet has an excellent ratio of macro- and micronutrients for perfect health. The staples are vegetables, rice, fish and various seafood. This does not mean that Koreans have no meat at all in their diet. But they replace it with various types of red and white fish. Also meat and dairy products are often compensated with soy protein.

Rice for Koreans is not only a side dish in our understanding, but a real full-fledged dish, which they can eat at every meal. Sometimes it replaces bread. And also this cereal perfectly shades the spicy, tangy sauces used in traditional Korean dishes. According to the electronic encyclopedia, rice is also a branch of the national economy. It is cooked in various ways: stewed, fried, but preference is given to steam processing and fermentation. The latter is a trademark of Koreans.

3. Fermented foods

In addition to the fish diet and careful control over the freshness of food, South Korea has a special way of cooking – fermentation. It is comparable to sauerkraut in Russia. One of the most famous Korean dishes in the world is kimchi. It is fermented vegetables, primarily Peking cabbage, flavored with spicy sauce, soybean paste kinjang.

Fermented foods have had a great influence on the development of traditional Korean cuisine and are the foundation of health. As this cooking process is really beneficial to the GI tract, digestion and helps with weight loss.

Fitness Nutritionist

“Fermentation is a fermentation process where foods are partially broken down and change their nutritional value, becoming enriched with micro and macronutrients. They are filled with prebiotics and probiotics, which restore the balance of beneficial bacteria in the intestine, so fermentation is also called “artificial digestion.”

You can ferment any foods: vegetables, fruits, grains, meat, fish. They will be stored longer and will not lose their properties useful for our body. Boiled vegetables are excellent satiating due to the large amount of fiber in them and help the body to break down fats faster.

As far as children’s diet is concerned, fermented vegetables and fruits and fermented dairy products should be present in it, as they promote healthy digestion, immunity and health in general.

Fermented foods are an integral part of Korean cuisine, which is popular with us as well. They reduce subcutaneous fat deposits and body weight, contribute to the effective treatment of diabetes, reduce blood glucose levels and the risk of atherosclerosis, have anti-cancer and anti-mutagenic effects.

But despite all the beneficial properties of fermented foods, they may be contraindicated for certain categories of people. For example, fermented vegetables are harmful for hypertension, as they produce large amounts of histamine and tyramine, substances that affect heart rate.

Also in the fermentation process is often used salt, the excess of which leads to fluid retention and edema, which is very dangerous in diseases of the kidneys and cardiovascular system. And vinegar should not be used in case of gastritis, ulcer or gastroesophageal reflux disease.

4. Sport

In addition to proper nutrition, the basis of longevity of Koreans is an active lifestyle, which applies to all spheres of activity. They are accustomed to do everything quickly, work a lot, rest, not lying on the couch, and being in constant motion.

In big cities of South Korea there are a lot of street exercise machines, bicycle paths are arranged, tourists often go on long-distance week-long hikes. Employers set up office fitness rooms where employees can relieve stress even during the day. Koreans like to spend their weekends in nature, traveling out of town.

The love for an active lifestyle is instilled from childhood. In every educational institution there are a lot of sports sections. But preference is given, of course, to training in martial arts: taekwondo, boxing, wushu. South Koreans are also involved in soccer, basketball, volleyball, tennis, running, downhill skiing, figure skating. And involvement in sports is also high. Almost 90 percent of the population participates in all kinds of events, relay races, marathons.

Running is a separate part in the sporting lifestyle of Koreans. They are accustomed to start every morning with exercise and outdoor activities. Jogging, just like breakfast, is an integral part of starting the day. And everyone is engaged in jogging: on the streets you can see elderly people in sports uniforms. When faced with the choice of taking a cab to their destination or walking, Koreans will choose the latter. A fitness bracelet is a necessary attribute, and their performance is actively monitored.

This level of physical activity has left no chance for Koreans to have obese body shapes. As a rule, the inhabitants of this country have a trim figure, which is preserved until old age.

5. Abandoning bad habits

The country is actively fighting against a dangerous addiction – smoking. Tobacco bans are in place in all public places, near subways, restaurants, cultural and educational facilities. Even on the street, Koreans will make judgmental remarks if they see a smoker. That said, they don’t deny themselves the pleasure of having a good quality glass of wine at dinner. However, even in this small weakness know the measure.

6. Bath

Another business card of South Korea is steam baths. Residents of the Land of Morning Freshness love to visit baths, saunas and hot springs. They believe that steam is able to boost immunity, remove so-called toxins from the body and energize a positive mood.

The tradition of visiting steam baths in Korea is so strong that it has already become part of the usual program of meetings with friends and colleagues. They go to the baths with the whole family, and if you get to Korea for the first time, you will most likely visit a sauna.

7. Taking care of mental health

Another key principle of Korean longevity is inner peace. Like any East Asian nation, Korea has a set of beliefs and tools that allow you to work with your inner world – thoughts and feelings. This is described in detail in the popular book “Be Yourself. A Book on Mental Health” by writer Park Jinyoung. The Korean author tells us that it is necessary to hear yourself and your desires from adolescence.

Despite the fast pace of life, residents of the Land of Morning Freshness know how to slow down in time and understand where and how to find sources of replenishment of inner strength.

In Korea, they like to attend yoga classes, stretching, and go for relaxing massage sessions. The country adheres to the concept that pressure on certain points can improve blood circulation and brain function. Koreans have even invented special devices for massage in the form of thin sticks with weights on the end.

8. Discipline

Koreans do not need long and tedious explanations of why it is necessary to follow certain rules. This is especially true when it comes to health safety. That is why Koreans often wear face masks and keep their hands clean.

They adhere to absolute discipline in education, sports, and work. From childhood, love for labor and the need to finish what they have started are instilled. The special attitude to classes in schools, secondary and higher educational institutions has brought the country to a high level of training of students. And already now the graduates can compete with the leading universities of the world. This is reported in a study by the International Organization for Economic Cooperation and Development.

9. Accessibility of medicine

One of the most important factors here is the availability of medical care. South Korea has developed an insurance service with a budget of about 5% of GDP. With the help of this system, medical expenses that have a limit of one year are partially or fully reimbursed. This helps a lot for people to live many years in good shape. And according to the ranking of the Serbian portal numbeo.com, South Korea has a high health index, ranking second. The indicators of this country are second only to Taiwan.

10. Health care

In Korea, the first signs of illness are especially sensitive. People do not wait until the last minute, but go to the doctor at the first sign of pain. Regular medical check-ups, examination of internal organs and taking tests is a routine that is not feared in South Korea. Much attention is paid to the condition of teeth. From childhood Koreans are shown how to take care of their oral cavity. In schools and kindergartens there are even programs that teach how to brush teeth correctly.

It turns out that to live a long life, it is not necessary to reinvent the wheel and take magic pills. As South Korea’s experience shows, it is enough to follow a system of proper, balanced nutrition, lead an active lifestyle, regularly visit a doctor and do not neglect medical recommendations. And also remember that mental health is no less important than physical health.