Dr. Shigaki Recently Celebrated 103 Years, and He Has Some Advice for You

Dr. Shigaki Hinohara is among the best doctors in Japan and worldwide. Being 103 years old does not stop him from continuing to work 18 hours a day and filling his 2020 calendar with events he plans to attend. His physical fitness and mental sharpness leave all his colleagues and acquaintances amazed.

But Dr. Shigaki is not overly impressed by it. For him, this is how the world should operate. He gladly shares his conclusions for a long life with anyone interested. Based on his rich medical experience, he argues that the way we choose to eat—and more so, the type of food we choose to consume—has the greatest ability to maintain our health.

Perhaps it would be wise to consider some of the conclusions he reached over the years in his medical practice, as he applies them himself with considerable success, it seems.

Here are his 12 golden tips:

1. Energy should come from feeling good, not from excessive eating or sleeping.

We all remember that as children, we had so many interests to explore. The world was full of amusements and attractions, and we often forgot to eat and sleep. I think now, as adults, we should continue in the same way.

2. All people who lived long lives maintained a healthy weight.

Regardless of nationality or race, all those who surpassed 100 share one thing in common—they do not suffer from being overweight! They pay attention to the quality of the food they put into their bodies and how they consume it.

3. Food is the most important thing.

Always eat healthy, nutritionally rich food, not in large quantities.

For my breakfast, for example, I drink a glass of fruit juice with a teaspoon of olive oil. Later, I have a glass of milk mixed with a tablespoon of lentil powder and one banana. For lunch, I have another glass of milk with two to three biscuits on the side. In the evening, I eat fruits or a small piece of fish with rice. Twice a week, I consume 90 grams of lean meat.

4. Stay busy and always plan ahead.

My calendar is already full for the next year with lectures I need to give and routine work at the hospital. Moreover, in 2020, I plan to attend the Olympics in Tokyo. In general, I don't think it's advisable to retire at all... but if you do consider it, don't do so before the age of 65!

5. If your doctor suggests a surgery or medical procedure—ask if they would recommend the same for their children or spouse!

Contrary to popular belief, doctors cannot cure everything. So why cause unnecessary pain or suggest a surgery that may likely be unnecessary? (There are such cases!). I believe the abilities of animals and music therapy, for example, to contribute to the patient's health go beyond what doctors can even imagine.

6. Want to be healthy? Prefer the stairs and carry your groceries yourself.

Every day I try to walk between two thousand and two thousand five hundred steps. And when I climb stairs, I always go two steps at a time, keeping my muscles in shape.

7. Pain? Your brain is stronger than it.

The best way to keep the destructive effect of pain away, or to eliminate it when it flashes, is simple: engage the brain with happy thoughts. I think we often neglect this powerful tool called the brain and don't use it properly. Use it better—fill its contents with joyful thoughts and an optimistic outlook!

8. Don't worry too much.

We have not yet heard that worrying ever helped anyone. Especially when the concern is directed towards material things, like money, a house, or which car to buy. Remember: you won't take any of it to the grave!

9. Science alone does not heal people.

It's always important to remember that people are very different from each other. Nevertheless, science treats us all in the same way. Every person is unique, and illnesses, as known, are often a product of the psyche and not just the body. Therefore, to know how to treat people and heal them, we must consider a range of factors related to the patient, not just treat with medicine.

10. Find a worthy role model.

Find a good role model and try to follow in their footsteps or even surpass them in your abilities. My father was my hero. Even today, when I find myself in a difficult moment, I ask myself: how would my father react to this challenge? How would he act in such a situation?

11. Life is full of opportunities.

It was March 1970, I believe. I was fifty-nine, on a flight from Tokyo to another city. The plane was hijacked by rebels from the Japanese Communist League. All the passengers, including myself, had to sit for four days, in forty-degree heat, tied to our chairs. Since I couldn't change the situation, I decided to observe my surroundings and try to experience this horrific event through the eyes of a researcher. I'm a doctor, after all. It was amazing to see how the human body reacts in times of crisis...

12. When we give, we actually receive.

I have come to the conclusion that we dedicate our best years to work, family, and achieving the goals we set for ourselves. However, I think we need to channel our energies for the greater good of society. I have been volunteering for sixty-five years and still manage to work eighteen hours a day and enjoy every moment.