Longevity lessons from the world’s oldest people
Trailing from the southern tip of Japan are a string of tiny islands; some inhabited, others wild.
These islands are distinctly tropical, fringed by coral reefs and a bright blue sea. Think white sand, hawiian shirts and seafood thrice daily.
Welcome to Okinawa Prefecture.
Markedly different from mainland Japan, Okinawa or Ryūkyū’ (琉球) has drawn global attention – and not just as an eye-popping tourist destination. The region is known as a ‘Blue Zone’; one of a handful of places where people seem to live forever. Or at least, to an exceptionally ripe old age.
In fact, the average life expectancy is nearly 90 for females and 84 for males, with more centenarians than anywhere else in the world. They also have the lowest death rates from cancer, heart disease and stroke.
These youthful oldies have been extensively studied, with researchers attempting to pin down just what it is that makes them so healthy, with many sailing past 90 and 100 with sharp, nimble bodies and minds.
However, after years of looking for ‘that special anti-ageing factor’, the verdict is in: there’s no one secret to longevity. Instead, the Okinawan lifestyle encompasses movement, whole foods, community, relaxation and purpose, fostering uncommon vitality and wellness.
Fortunately, we can all adopt a little Okinawan wisdom for a long, healthy life.
Seafood and eat it
Surrounded by clear waters and abundant marine life, Okinawans eat a simple, seafood-rich diet complemented by whole, unprocessed ingredients.
Locals attribute their excellent health to traditional foods such as katsuobushi, dried and smoked bonito tuna; goya, a bitter gourd that looks like a pimply cucumber; lashings of seaweed and broths; homemade soy products like tofu and tempeh; plus an array of herbal and green teas, rich in antioxidants.
From a nutritional perspective, this diet supplies abundant omega-3s, minerals like zinc and iodine, the spectrum of vitamins, fibre and beneficial plant factors like phytoestrogens (from soy) and antioxidants, making for a near-perfect food pyramid. And it’s delicious to boot!
Find your Ikigai
Ikigai is the Japanese principle of ‘finding one’s purpose’. Or, to Okinawans, having a reason to jump out of bed in the morning. This philosophy asks people to seek the sweet spot between what they’re good at, what they like doing, and what the world needs, providing a template for living with purpose.
Longevity expert Dan Buettner cites Ikigai as a crucial piece of the longevity puzzle, observing that Okinawans possess a sense of passion, deliberately pursuing activities that bring them joy, as well as giving back to their community and world.
This daily drive is directly linked to longevity; the will to live, and live well.
We highly recommend the book Ikigai: The Japanese Secret to a Long and Happy Life by Héctor García and Francesc Miralles if you’re keen to learn more.
Move for pleasure, not pain
You won’t see many Okinawans sweating it out on stationary bikes, nor do they jog past with headphones in and eyes on the pavement.
Rather, exercise on these islands typically involves gardening, walking or tai chi; movement at a slower, steadier pace.
As well as that, residents don’t have much in the way of furniture, instead sitting, eating and sleeping on the floor, or on tatami mats. This promotes flexibility and constant, dynamic movement, preventing stiffness and safeguarding against falls.
Practice Hara Hachi Bu
More isn’t always better, especially when it comes to food.
The Okinawan tradition of hara hachi bu, or eating only until 80% full, is a scientifically-validated longevity hack.
By consuming fewer calories, the body deals with less free radicals and inflammation, preserving cellular health and putting the brakes on ageing.
Easy ways to eat less while still feeling satisfied are to prioritise veggies and fill up on fiber, choose smaller bowls or plates, eat slowly and chew thoroughly, and steer clear of unprocessed foods which tend to disrupt blood sugar levels and create false hunger pangs.
So, you may be wondering if the Okinawa difference is just a matter of good genes? While genetics are certainly a factor in elegant ageing, you’ll be interested to know that Okinawans who relinquish their traditions, lifestyle and diet, and adopt a more ‘Western’ way of being, start to experience the same chronic diseases, weight gain and reduced life expectancy. Funny, that.