Tokyo, Japan — At an age when most peers have long retired, 92-year-old nutrition professor Yasuo Kagawa still commutes four hours round trip, three times a week, to work. Remarkably, his latest health checkups show no trace of high cholesterol, blood vessel blockages, or stroke. His heart and brain remain in excellent condition.
Kagawa, a professor of nutritional science in Japan, credits his vitality to five deliberate daily habits—including one non-negotiable lunch ingredient that may help shield blood vessels from disease.
The Man Behind the Method
Kagawa continues to lead an active academic life, attending research meetings and conferences. Outside work, he cycles, lifts dumbbells, and climbs stairs regularly. While he takes prescribed blood pressure medication, his overall cardiovascular and cognitive health has defied expectations for a man in his tenth decade.
In an interview with Japanese media outlet PRESIDENT Online, Kagawa emphasized that longevity is not accidental. It requires a conscious restructuring of diet and daily routines.
Habit 1: A Balanced, Non-Negotiable Breakfast
Kagawa insists on eating breakfast every day, no matter how busy his schedule. He recommends a morning meal that supplies roughly 450 to 500 calories—about one-quarter of a daily intake of 1,700 to 2,000 calories.
A healthy breakfast, he says, should include:
- Protein: eggs, dairy like milk or yogurt, beans, fish, or meat
- Fiber: vegetables and fruits
- Whole grains: cereals and oats
- Limited sugar, oil, and seasonings
Habit 2: Fish Every Lunch—A Cardiovascular Shield
This is Kagawa’s most emphasized rule. He eats fish at lunch daily, often choosing the fish set meal from his university cafeteria. Fish rich in EPA and DHA—both forms of omega-3 fatty acids—are central to his diet.
Recommended varieties include mackerel, sardines, tuna, and Pacific saury. These nutrients improve blood circulation, lower cholesterol, and help prevent blood clots.
Registered nutritionist Hayley Yeung from Hong Kong’s Zhiyue Nutrition Center previously highlighted seafoods high in DHA. Per 100 grams, yellow croaker contains about 2,100 mg of combined DHA and EPA, while salmon offers between 1,459 and 2,153 mg. Other good sources include silver cod, pomfret, red snapper, and canned sardines.
Habit 3: Folate-Rich Foods for Brain Protection
Kagawa’s own past research pointed to the importance of folate—a B vitamin found abundantly in traditional Japanese foods like seaweed, edamame, and green tea. Other rich sources include leafy vegetables, nuts, chickpeas, and whole grains like oats.
Adequate folate intake may reduce the risk of dementia, stroke, and depression. Kagawa urges people to incorporate these ingredients into daily meals.
Habit 4: Two Types of Exercise—Endurance and Resistance
Muscle mass naturally declines with age, but Kagawa counters this with a two-pronged exercise strategy.
Endurance activities include walking, cycling, and swimming. He cycles for errands and walks long distances with the help of a cane.
Resistance training focuses on strength. Kagawa uses dumbbells weighing 3 to 5 kilograms in each hand to work his upper body. He also climbs three flights of stairs at work to strengthen his legs.
Habit 5: A Strict Daily Schedule
Kagawa wakes at 6 a.m., does 10 minutes of stretching, then eats breakfast. He takes a one-hour nap at noon and goes to bed around 11:30 p.m., totaling about 7.5 hours of sleep each night.
This consistency supports his body’s natural rhythms. Morning sunlight also helps synthesize vitamin D for bone health and improves mood.
What This Means for You
While individual results vary, Kagawa’s approach offers actionable takeaways. Prioritizing fish, folate, regular movement, and consistent sleep are low-cost strategies accessible to most people.
For readers interested in further reading, related articles explore the benefits of nuts for cellular aging, the role of coffee in longevity, and dietary patterns that support healthy aging.
As Kagawa’s example shows, age need not dictate decline—and small, daily choices can add up to decades of wellbeing.