Dr. Ryoichi Obitsu, an 88-year-old oncologist and honorary director of Obitsu Mitsuyoshi Hospital in Japan, has not suffered a single cold or major illness in nearly three decades—and he credits his remarkable health to three daily foods, a mindful approach to salt and alcohol, and a specialized breathing technique that balances the autonomic nervous system.
Despite working almost every day of the year—seeing patients at his hospital, delivering lectures across the country on weekends, and writing for magazines and books—Dr. Obitsu reports feeling more energetic now than he did in his 70s. His longevity secrets, recently shared with Japanese media outlet Toyo Keizai Online, offer a refreshingly flexible alternative to rigid dietary restrictions.
The Three Daily Foods That Keep Him Healthy
Dr. Obitsu’s diet centers on three staples he consumes nearly every day, each chosen for specific nutritional benefits.
Seaweed and Tofu Soup: Every day, regardless of season, Dr. Obitsu prepares a simple soup made with kombu (kelp) and tofu. He explains that as people age, bone health becomes increasingly important, requiring adequate calcium and phosphorus—both of which are abundant in seaweed. He also notes that using a light broth as a base makes it easier to stay hydrated compared to drinking plain water. Remarkably, he claims that since adopting this daily habit, his gray hair has begun to darken, suggesting a positive effect on hair health.
Fresh Sashimi: Dr. Obitsu eats seasonal raw fish almost daily, with a particular fondness for bonito—especially the autumn variety that migrates back to spawn, which he says offers superior flavor. He pairs the fish with crispy garlic slices for added texture. Rich in high-quality protein, sashimi helps prevent muscle loss and osteoporosis, two common concerns for aging individuals.
Rice After Alcohol: After an evening drink, Dr. Obitsu always enjoys a bowl of lightly seasoned rice made with seasonal ingredients such as carrots, bamboo shoots, or chestnuts. While many health experts advise reducing carbohydrate intake with age, he argues that forcing oneself to avoid favorite foods creates unnecessary stress. His philosophy: eat what you enjoy, but in small portions.
Three Things This Doctor Refuses to Do
Dr. Obitsu’s approach to health is as much about what he avoids as what he consumes.
No Extreme Salt Reduction: He believes the body requires adequate salt for proper function. He recounts a story of a nurse who tried a completely salt-free diet and developed a severe headache by the third day. After eating salted kelp, her symptoms disappeared. While acknowledging that modern diets often contain too much salt, he advises simply reducing intake the following day rather than eliminating it entirely.
No Complete Abstinence from Alcohol: Evening drinks are, for Dr. Obitsu, a reward for hard work and a genuine source of enjoyment. He argues that moderate alcohol consumption helps relax the body and activates the parasympathetic nervous system, which is beneficial for overall health. The key, he stresses, is moderation—never excess.
No Forced Eating: Dr. Obitsu firmly believes that forcing oneself to eat disliked foods, no matter how healthy they are, creates negative psychological effects that outweigh any nutritional benefits. He cites his own preference for cooked vegetables like stir-fried greens, mushrooms, and bitter melon over raw salads, which he jokingly compares to “grasshopper food.” The joy of eating, he insists, is itself a health-promoting factor.
The Breathing Technique That Balances the Nervous System
Beyond diet, Dr. Obitsu practices a daily form of qigong called “internal power” (内功), which involves slow, deliberate movements synchronized with breathing. This practice, he says, enhances circulation, strengthens the body’s natural healing abilities, and builds core strength—particularly in the legs and hips.
He also teaches a simple walking breathing technique designed to balance the autonomic nervous system. Dr. Obitsu emphasizes that exhalation is more important than inhalation, as prolonged exhaling activates the parasympathetic nervous system, which promotes relaxation.
The technique is straightforward:
- Step 1: While walking forward three steps, exhale continuously through the nose three times, matching each exhale to a step.
- Step 2: On the fourth step, take a deep inhalation through the nose.
- Step 3: On the fifth step, repeat the cycle from Step 1.
Dr. Obitsu warns that improper breathing—shallow, rapid breaths driven by sympathetic nervous system dominance—can lead to insomnia, migraines, heart palpitations, fatigue, shoulder stiffness, irritability, and lack of focus. By prioritizing exhalation, his method activates the parasympathetic system, promoting calm and balance.
A Philosophy of Enjoyment Over Restriction
At the core of Dr. Obitsu’s longevity is a simple principle: health should not come at the cost of happiness. He advocates for eating what you love, drinking in moderation, and moving your body with intention. His approach challenges the notion that aging requires ever-stricter dietary rules, suggesting instead that flexibility, pleasure, and mindful breathing may be the most sustainable path to vitality.
For readers seeking to incorporate these lessons, the takeaway is clear: prioritize nutrient-dense foods you genuinely enjoy, maintain social and physical activity, and practice deep, rhythmic breathing to keep your nervous system in balance. As Dr. Obitsu’s three decades of illness-free living demonstrate, health need not be a battle—it can be a harmonious, enjoyable practice.