The islands at the southern end of Japan, once called the land of immortals, have been studied for nearly 50 years. Residents of Okinawa have less cancer, heart disease, and dementia than Americans, and women there live longer than any other women on Earth. Over the decades, the lifestyles and genetics of more than 800 centenarians have been well-documented in an effort to answer the question: what is the secret to Okinawan longevity?
Residents of Okinawa have a strong dedication to friends and family. They maintain a powerful social network called a “
moai,” a lifelong circle of friends that support each other well into older age. They also have a deep sense of purpose in life, a driving force that the Japanese call “ikigai,” which contributes to their overall happiness.
Okinawans also embrace a cultural practice of eating a plant-based diet until they’re 80 percent full, known as Hara Hachi Bu. Consuming fewer calories means fewer free radicals are created in the digestive process, which can lead to better cardiovascular health and less risk of cancer and other chronic illnesses.
You don’t have to move to Japan, to incorporate elements of an Okinawan lifestyle into your daily routine.
Embrace an ikigai.
Older Okinawans can readily articulate the reason they get up in the morning. Their purpose-imbued lives give them clear roles of responsibility and feelings of being needed well into their 100s.
Rely on a plant-based diet.
Older Okinawans have eaten a plant-based diet most of their lives. Their meals of stir-fried vegetables, sweet potatoes, and tofu are high in nutrients and low in calories. Goya, with its antioxidants and compounds that lower blood sugar, is of particular interest. While centenarian Okinawans do eat some pork, it is traditionally reserved only for infrequent ceremonial occasions and taken only in small amounts.
Get gardening.
Almost all Okinawan centenarians grow or once grew a garden. It’s a source of daily physical activity that exercises the body with a wide range of motion and helps reduce stress. It’s also a near-constant source of fresh vegetables.
Eat more soy.
The Okinawan diet is rich in foods made with soy, like tofu and miso soup. Flavonoids in tofu may help protect the hearts and guard against breast cancer. Fermented soy foods contribute to a healthy intestinal ecology and offer even better nutritional benefits.
Maintain a moai.
The Okinawan tradition of forming a
moai provides secure social networks. These safety nets lend financial and emotional support in times of need and give all of their members the stress-shedding security of knowing that there is always someone there for them.
Enjoy the sunshine.
Vitamin D, produced by the body when it’s exposed on a regular basis to sunlight, promotes stronger bones and healthier bodies. Spending time outside each day allows even senior Okinawans to have optimal vitamin D levels year-round.
Stay active.
Older Okinawans are active walkers and
gardeners. The Okinawan household has very little furniture; residents take meals and relax sitting on tatami mats on the floor. The fact that old people get up and down off the floor several dozen times daily builds lower body strength and balance, which help protect against dangerous falls.
Plant a medical garden.
Mugwort, ginger, and turmeric are all staples of an Okinawan garden, and all have proven medicinal qualities. By consuming these every day, Okinawans may be protecting themselves against illness.
Have an attitude.
A hardship-tempered attitude has endowed Okinawans with an affable smugness. They’re able to let difficult early years remain in the past while they enjoy today’s simple pleasures. They’ve learned to be likable and to keep younger people in their company well into their old age.
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