In every corner of the world, human beings are constantly searching for the secret to living longer and healthier lives. In the United States alone, we spend more than $60 billion each year trying to lose weight. But no matter how many miles we run on a treadmill, we can’t ignore the paramount role that diet and nutrition play in our health. The foods we choose, how they are prepared, and the proportions we consume all contribute to our health and longevity.
Through this blog I aim to explore the dietary behaviors of some of the healthiest and longest-living communities in the world. By shining light on the different food items, habits, and practices that other cultures use to enhance their quality of life, we can be more informed about our own health choices and hopefully begin to adopt these behaviors into our own lives.
Okinawa, also known as the “land of the immortals” is a cluster of islands located on the southern end of Japan where living beyond the age of 100 is a common occurrence. It is one of the world’s “Blue Zones” where people live longer and have a better quality of life than anywhere else on the globe. In fact, Okinawans have unbelievably low rates of heart disease, stroke, cancer, and diabetes.
What is it about Okinawa that makes it such a conducive environment for healthy living? Researchers from all over the world have been investigating this question and have found some surprising and intriguing explanations.
Sense of Purpose and Meaningful Socialization
The daily life of an Okinawan looks very different from the life of Westerners. Okinawans fill their days with joyful activities, such as time outdoors and spending time with close friends. The people of Okinawa avoid stress by prioritizing their mental health and social networks.
Many Japanese people subscribe to the idea of “ikigai” or finding joy in life through purpose. It is a lens through which Okinawans view the world and the work they do everyday. In these communities where older people are celebrated, they feel obligated to pass on their wisdom to younger generations, giving them a purpose in life outside of themselves and in service to their communities. Many describe ikigai as the intersection of what you love, what you are good at, what the world needs, and what you can be paid for.
Okinawans participate in a tradition called “Moai”, or a lifelong circle of friends that support each other well into old age. Founded on a deep respect for one another, Okinawans collectively benefit from these social groups due to their shared social, financial, health, or spiritual interests. From childhood into old age, Okinawans meet with their neighbors daily to eat, socialize, share financial and experience life together. Traditionally, five young children are paired together and make a commitment to lifelong friendship. Some moais last over 90 years! Imagine how the sense of belonging created by this social safety net enhances the Okinawan quality of life.
Physical activity
Okinawans are active throughout their entire lives, participating in daily exercise such as walking and cycling. Homes in Okinawa have minimal furniture, so residents relax and eat meals on tatami floor mats. Since old people stand up and sit down several dozen times each day, they maintain core and leg strength, which builds balance and can prevent falls.
Research shows that many centenarians share one common hobby, gardening. Okinawans are known to cultivate gardens into their elderly years, which provides consistent outdoor physical activity. In addition to the mood elevation, stress reduction, and exercise, gardening provides a direct source of vegetables. Mugwort, ginger, and turmeric are all Okinawan garden staples and have proven medicinal qualities.
Plant-based diet
The discussion of Okinawan health would not be complete without analyzing their unique diet, which is characterized as a plant-based, low fat, high carb diet. It emphasizes vegetables and soy products with occasional rice, noodles, pork and fish. The following are common components of the Okinawan diet.
Sweet potatoes – Okinawans consume an abundance of sweet potatoes, which are unrefined and have a low glycemic index. They are low-energy dense, so they fill you up on fewer calories. Sweet potatoes contain an abundance of vitamin A, potassium, and fiber, which aid the immune system, blood pressure, and digestion, respectively. What’s more, sweet potatoes and other colorful vegetables frequently consumed on Okinawa contain powerful plant compounds called carotenoids. Carotenoids have antioxidant and anti-inflammatory benefits and may play a role in preventing heart disease and type 2 diabetes.
Goya – a green bitter melon rich in Vitamins B, C, E, and K, as well as folates, which help maintain healthy cells. Goya also contains a nutrient called polypeptide-P, which lowers blood sugar levels. Goya also regulates bowel movements and aids weight loss.
Soy -The Okinawan diet is rich in foods made with soy, such as tofu and miso soup. Soy contains flavonoids, a nutrient that protects the heart and guards against breast cancer. Additionally, fermented soy foods contribute to a healthy ecosystem of gut bacteria.
Goya, pictured
Other interesting factors to note:
Hara hachi bu: Okinawans recite this phrase before every meal. It reminds them to eat to 80 percent full, instead of stuffing themselves. Researchers believe calorie restriction plays a major role in longevity.
Meat Consumption: Okinawans consume very moderate amounts of lean meats, such as white fish, seafood, and pork. Meat consumption is lower for older age groups. Despite being an island community, less than 1% of the Okinawan diet is fish.
This is only a brief description of the Okinawan lifestyle. It is an ancient yet complex way of living and many medical experts dedicate their lives to understanding how these people live such long and healthy lives. However, the truth is that anyone can adopt aspects of the Okinawan way into their daily lives. By consuming larger vegetable portions and smaller meat portions, spending more time outdoors or gardening, and by having close-knit social groups that provide support, we can experience the joy and health that Okinawans do and have an enhanced quality of life.
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