Okinawa is the place with the highest concentration of centenarians in the world, and the secrets of their longevity have been studied since the 70s of the last century.
It is estimated that in 2006 there were almost 740 people who were a hundred years old or older and 90 percent of them were women. This is a ratio of approximately 50 centenarians per 100,000 inhabitants. It is believed that in most developed countries this ratio is 10 to 20 centenarians per 100,000 inhabitants.
But apart from a different and healthier diet, the reason for the longevity of the population from Okinawa is for sure their way of life.
There is a proverb in Okinawa that says ‘At 70 you are still a child, at 80 you are a young man, and if in your 90s someone from heaven calls you to come to him, you tell him: ‘Go away, I will come when I am 100 years old’ . This proverb perfectly illustrates the attitude of people on this island towards life.
Okinawans live an easy lifestyle. They go for a walk every day, dance their traditional dances. They love gardening, occasional fishing, martial arts and spending time with their family. They find purpose and a sense of fulfillment in the simple and small joys of life, which they call ikigai, or the reason they get out of bed in the morning. In addition to being cheerful, they have a habit of eating until their stomachs are about 80 percent full. “You should stop eating as soon as you feel you are no longer hungry,” says Dr. Bradley Willcox, one of the researchers who participated in the study of centenarians in Okinawa. “Your stomach signals to your brain that you are full only after twenty minutes.”
Okinawans consume about 1,800 calories a day. The average resident of Okinawa eats about 18 types of vegetables and fruits in a day, or seven portions a day. Most of these foods are consumed fresh, while thermally processed foods are consumed mostly in the form of various stews.
The traditional diet in Okinawa owes as much as 85% of the total energy intake to carbohydrates, 9% to proteins and 6% to fats. More than 50% of the total energy intake comes from sweet potatoes, which half a century ago were considered food for the poor. Sweet potato is one of the most nutritionally valuable vegetables. It is a rich source of dietary fiber, vitamins A and C, potassium, iron, calcium and contains numerous carotenoids that exhibit a strong antioxidant effect.
Research has shown that frequent consumption of sweet potatoes has a beneficial effect on blood glucose regulation, insulin sensitivity and lowering the level of LDL cholesterol, the so-called. bad cholesterol.
The second most commonly consumed food item is soy, which is eaten on average in the amount of 100 grams per day, usually as tofu or miso. Soy is a good source of protein, polyunsaturated fatty acids, dietary fiber, but also bioactive substances such as isoflavones. Soy isoflavones can reduce LDL cholesterol and potentially alleviate unpleasant symptoms of menopause as well as postmenopausal bone loss.
However, the recent changes from a traditional life to a less traditional and more Western one (characterized by a higher energy intake and the proportion of empty calories, a lower rate of physical activity) have increased the incidence of chronic diseases such as obesity and diabetes among the young population of Okinawa, especially among men..
Okinawa’s Longevity facts
1. They accept ikigai (the joy of living and the meaning of life). Ikigai means living life to the fullest, reaching the maximum in the physical and mental sense. Residents of Okinawa feel the joy of living every day.
2. They always have a lot of vegetables on the table. The diet of the inhabitants of Okinawa is largely based on plant-based foods. Sweet potatoes and vegetables with a bitter taste of Goya are eaten in large quantities, which are rich in antioxidants and very effective in lowering blood sugar levels. They only eat cooked meat, it is reserved only for special occasions and is served in small quantities.
3. Gardeners. Almost every resident of Okinawa has their own garden – a source of daily physical activity that reduces stress. The garden also has its other good side – it is a source of fresh vegetables that are extremely important in the diet of the islanders.
4. They eat a lot of soy. Some scientists believe that the key to the islanders’ longevity is not written in the genetic code, but in a diet that includes a lot of soy products like tofu and miso soup. Soy is one of the sources of flavonoids, natural polyphenols that can help prevent heart attacks and some tumors such as breast cancer. Fermented soy products keep the intestinal microflora healthy and generally have a good effect on the digestive system.
A lot of fish and seafood is also eaten. Fish provides large amounts of omega-3 and unsaturated fatty acids. And when they eat, the islanders adhere to a method called hara hachi bu – eating until the stomach is 80 percent full.
5. Maintained by Moai. The inhabitants of Okinawa stick to tradition and join in the so-called Moai, the community that ensures a safe network of people, a refuge that will provide them with financial and emotional support in case of need. Bearing in mind that someone will always stand by them in difficult moments of life, this instills confidence and security in them, and in such a social network, stress is reduced to a minimum.
6. They enjoy the sun. Regular exposure to the sun leads to the creation of vitamin D in the body, which keeps the body healthy and promotes bone strengthening. Vitamin D is important for bones because it helps the body absorb calcium. Since everyone in Okinawa spends part of their day in outdoor activities, the body is supplied with an optimal level of vitamin D throughout the year.
7. They are always active. Residents of Okinawa, even the oldest ones, are active walkers and gardeners. They have very little furniture in their households: even during meals they sit on mats on the floor. The fact that they have to get down to that position dozens of times a day, and then get up, ensures their body’s strength and balance, and what protects them from dangerous falls and fractures in their later years.
8. They grow medicinal plants. Ginger, turmeric and mugwort (Artemisia vulgaris) are just some of the medicinal plants that grow in almost every garden on the island. Residents use them every day and thereby have a preventive effect on various diseases. They rarely go to the doctor.
9. They have attitude. The life of people in Okinawa is not easy. A large majority of the population is engaged in agriculture and fishing, but the hard and arduous life never extinguishes their joy of life. Their attitude is that should be enjoyed in small and simple things. Even at a late age, they know how to remain likable and interest.
