5 Longevity Secrets of the Okinawans
Mar 20, 2022
The picturesque Japanese islands of Okinawa located in the East China Sea and Pacific Ocean are home to more people aged over 100 years than almost anywhere else on the planet. Listed as one of the 5 "Blue Zones" which also include Sardinia, Nicoya Peninsula, Icaria and Loma Linda, it's within these unique regions that you will find the healthiest and longest living people. So what are their secrets tor such a long, happy healthy life? If you are like the majority of my Pilates clients, you've worked hard throughout your life so you can maximise your enjoyment of your retirement years. Good health is essential to be able to play with your grandkids, travel the world and discover new sports & hobbies. So how can we achieve this?
Here are 5 longevity secrets of the Okinawans so you can incorporate some of their strategies into your own lifestyle and enjoy a long, healthy, happy, pain-free life too.
Ikigai - You Need a Compelling Sense of Purpose
We often hear of people retiring from work, losing their sense of purpose and sadly passing away shortly after. It's unfortunately a common occurrence in the Western world. The other extreme is people who stick with a job for years on end that depletes their energy which leads to burnout and chronic illness. Not so for the Okinawans who don't have a word retirement in their vocabulary. Whatever your occupation you will usually continue with it for your entire life as long as it makes you happy. Ikigai in Japanese translates to a motivating force or reason for living. This might mean paid work you find extremely fulfilling or devotion to family or religion. Having a passion throughout life means that most Okinawans have a positive, optimistic outlook which helps prevent chronic disease and increase longevity. So nurture your passions in life. It will give you a strong reason for living!
Moai - Be Part of a Strong, Social, Supportive Community
The pandemic has resulted in people having to endure weeks and months in lockdown and isolation. Families and friends have been separated by border- closures and travel restrictions in some cases for 2 or more years and children have been home-schooled. For the majority of us our social networks have been strained and even broken and unfortunately social isolation has been linked with premature death. In Japanaese, "Moai" refers to a network of lifelong friends or a supportive group. Okinawans traditionally have large families so family combined with additional support networks are highly valued in Okinawa. Friends meet daily or several times each week and share common interests and pastimes. Humans are social creatures and one reason Okinawans are happier and healthier is because they have high quality social interactions and support which can be in the form of emotional or financial support on a regular basis. Something we should all aim to ensure we have in our own lives!
Hara Hachi Bu - Eat until you are 80% Full
Most people know that some aspects of the typical Western diet are responsible for health issues such as heart disease, diabetes, cancer and obesity. We have a very different approach to food in comparison to the Okinawans. In general we consume too many calories on a daily basis and portion sizes are steadily increasing all the time. Fast food and convenience food have become staples for many people who are too time poor to cook nutritious meals from scratch. Hara Hachi Bu refers specifically to the Okinawan rule of only eating until you are 80% full. As it takes approximately 15 to 20 mins minutes after you've eaten a meal for your brain to register that you are full, it's possible to overeat without realising it. So try doing what the Okinawans do - stop eating at 80%, resist those extra few mouthfuls and let your brain catch up to your stomach and 20 mins later you will realise that you are actually full. This means that Okinawans consume fewer but sufficient calories on a daily basis and some research has suggested that lower calorie intake is directly linked to less disease and increased longevity. Despite living on islands the Okinawans diet is also around 90% plant based with a wide variety of fruits and vegetables consumed daily. They replace bread with sweet potato which is low GI and contains lots of flavanoids which are powerful antioxidants. Legumes are important too and they consume soy and tofu and very little fish, meat, dairy or eggs. Their diet of fewer calories, contains powerful antioxidants and is also anti inflammatory which helps to contribute to a long healthy life.
Incorporate Movement Into Your Daily Life
Okinawans aren't counting their steps and working out at the gym but largely rely on their daily activities to help keep them physically fit.
Almost all older Okinawans have tended to a garden during their lifetimes and they mainly walk or cycle as a means of transport. They maintain their core strength and flexibility naturally as their homes contain a minimum of furniture and octogenarians get down onto the floor to sit and or eat their meals and get back up again hundreds of times each day. This is so valuable for maintaining posture, balance, hip mobility and back strength, in addition to core strength and overall musculoskeletal fitness. Okinawans also have their own type of martial arts. Many of their activities are outdoors so they receive plenty of sunshine and vitamin D which is important for a strong immune system. Try incorporating more movement into your day with activities like walking instead of driving and sitting with your legs crossed on the floor. But ease into it if you aren't used to it. If it's not something you have done for a while you could do more harm than good if you overdo it. Little by little is the best approach!
Maintain a Positive Mindset
The final secret is maintaining a positive outlook and all of the above lifestyle tips also contribute to be able to do this successfully. All the octogenarians have a positive, carefree and fun-loving attitude to life. They don't dwell on the past and hold grudges. They also spend time with younger people which helps them avoid becoming stuck in their ways. All this creates resilience to disease. A healthy mind is reflected in the body. Although many Westerners also aim to keep such a positive mindset, the pressures of work and family can become very demanding and it's easy to fall into negative habits. Knowing that maintaining a positive outlook can lead to a long happy, healthy life makes it something that is definitely worth cultivating.
I hope you have been inspired to incorporate some of these Okinawan secrets for longevity into your own life. Through my online Pilates program I can really help you to develop the core strength and flexibility you need to garden, walk and cycle well into your later years. You can even learn to get up ad down off the floor with ease - efficiently and comfortably. Contact me at [email protected] if you have any questions. If you would like to be part of my unique Pilates community and keep moving with ease as you age, click HERE to read about what options I have to offer you. I'd love to help you start your Pilates journey and discover that age is no barrier to becoming stronger, fitter and more flexible with each passing year!
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