​From Japan to Italy: 5 tips to learn from world's healthiest countries

Each year, global health‑rankings such as the Bloomberg Global Health Index highlight a handful of countries whose populations enjoy high life expectancies, low disease burdens, and strong quality of life. Countries like Japan, Singapore, Switzerland, Spain, Iceland and Italy consistently top such rankings.
The best part is that what sets these countries apart isn’t anything extraordinary. As simple as it may seem, it’s the combination of diet, lifestyle, healthcare, social habits, and environment that makes the difference. Here are five insights we can learn:

One of the hallmarks of the world’s healthiest countries, from Japan to Italy, is a diet centered on whole, minimally processed foods. This includes vegetables, fruits, legumes, whole grains, fish, nuts, and healthy fats like olive oil.
For instance, the traditional Japanese diet emphasizes vegetables, seafood, soy, and fermented foods, with the practice of hara hachi bu, eating until 80% full, helping prevent overconsumption. Also, in Mediterranean countries like Italy and Spain, meals feature fresh, seasonal ingredients, olive oil, legumes, and moderate fish intake. Research links these dietary habits to exceptional longevity and reduced risk of heart disease and metabolic disorders.

In the world’s healthiest countries, physical activity is not limited to gym sessions, it’s woven into daily routines. Walking, cycling, and active commuting are common, making exercise a natural part of life rather than a chore.
Many Swiss people incorporate walking or cycling into commuting and errands. In Sweden, the concept of Allemansrätten (“Everyman’s Right”) encourages spending time outdoors year-round, promoting both physical activity and mental well-being.
​Regular movement has been linked to lower the risk of heart disease, diabetes, obesity, and certain cancers, while also improving mood and cognitive function.

Strong social bonds are a common feature among the world’s healthiest populations. Some of the healthiest countries show that community engagement and meaningful relationships play a crucial role in overall well-being. For example, in Iceland, people maintain close-knit social networks and prioritize spending time with family and friends.
​Research consistently links social support to lower rates of depression, anxiety, and cardiovascular disease. Loneliness and social isolation, on the other hand, are recognized risk factors for early mortality.

Access to preventive healthcare is a hallmark of the world’s healthiest countries. Rather than waiting for illness to occur, these nations emphasize regular check-ups, screenings, and vaccinations to maintain long-term health.
Singapore’s healthcare system strongly promotes preventive care, including regular health screenings, immunizations, and early interventions. Importantly, these measures are implemented systematically at a government level, ensuring widespread access and benefits across the population.
While governments can create systems for wide scale preventive care, individuals can also take responsibility for personal check-ups, screenings, and vaccinations to protect long-term health. Global insights are evident that when preventive healthcare policies are prioritized, the population shows lower rates of life-threatening health issues.

One of the key lessons from the world’s healthiest countries is that health is a long-term investment. It’s not just about short-term diets or exercise fads, but sustainable habits maintained consistently over years or decades.
Centenarian studies emphasize that fitness for these people is not a task, but a habit integrated in their lifestyle.
What you can take from this is focus on sustainable, enjoyable routines rather than short-term fixes. Combine balanced nutrition, regular physical activity, adequate sleep, stress management, and meaningful social interactions to build a lifestyle that supports long-term health.