Why There Are So Many 100-Year-Olds in Okinawa, Japan

Your diet can change your genes.

Life expectancy had been growing steadily for the last 100 years until… We started to get obese kids and diseases that show up in middle age. Why not look up to those healthier than us? Strangely enough, a majority of them don’t live in the most developed places.

In Okinawa, people live much longer than in the rest of Japan. The women there have the longest life expectancy in the world — 86 years! Michelin chef Niklas Ekstedt went to this Blue Zone to see why there are so many centenarians. This is what he found.

Okinawans Eat Nutrient-Dense Food That Is Calorically Poor

If you’re stuck with a sandwich over and over again, check this out: Okinawans eat 30 different kinds of food every day. And most of the food is stir-fried vegetables — rich in nutrients but very poor in calories. Diversity in their diet is the main reason why it’s so healthy. And they have strange food combinations.

Niklas visited a 92-year-old woman who still lives on her own. She prepared him a dish of canned pork with tofu, seaweed, miso, and peanut butter. The weird combination of the ingredients goes down to history. After WW2, Okinawa was colonized by the US for 27 years. American soldiers in the local bases brought rations of canned pork and peanut butter to the population.

Unlike the rest of Japan, Okinawans don’t practice Buddhism, so they don’t stay away from meat. Very often pork is on their menu. Still, it is a side dish and they prepare it in a healthy way. They usually pre-boil pork meat for two hours to get the excess fat out before they combine it with seaweed and miso.

Miso, Seaweed, And Sweet Potato Are Their Superfood

Okinawans consume a lot of miso. It consists of soybean, kōji mold (a fungus that sweetens food and drinks), and salt. They ferment this paste for 6 months before use. Miso is full of minerals, as well as vitamins B, E, K, and folic acid that prevents anemia. As a fermented food, it is excellent for your gut, physical, and mental health. This traditional seasoning also lowers your blood pressure and cholesterol.

What’s more, Okinawans have an environmentally friendly diet. They eat little fish and plenty of seaweed. These microalgae are rich in dietary fiber, vitamins, minerals, and fucoidan. Mighty fucoidan is the Holy grail of health because it absorbs Helicobacter pylori in your stomach, the bacteria that causes stomach cancer.

There is another difference between the Okinawan and the continental Japanese lifestyle. Okinawans’ basic food isn’t rice but sweet potato that makes 67% of their diet. This plant is an excellent source of vitamins B and C, iron, calcium, and selenium. It prevents diabetes and reduces the risk of cancer.

As we can see, these superfoods can literally transform your life.

This Diet Changes Your Genes And Helps You Live Longer

As Dr. Craig Willcox at the Okinawa University assures us, genes are not a static mechanism. This professor of public health and gerontology claims your genetic material changes according to how you live.

People in Okinawa eat food rich in polyphenol and carotenoids that prevent many diseases. Polyphenols are antioxidants that protect you from cancer, heart disease, and inflammation. You can find them in apples, cocoa, nuts, olives, turmeric, and tea. On the other hand, seaweed-based carotenoids also work as antioxidants. They strengthen your immune system, protect the eyes, and prevent the growth of cancerous cells.

Another reason for Okinawan longevity is that they don’t take too many calories. They eat until they are 80% full. As science has confirmed, occasional fasting or hunger is healthy for you because it activates your body’s survival mode and helps it regenerate faster.

But it isn’t only about food.

Okinawans Have a Laid-Back Attitude to Life

Thanks to their turbulent history of poverty and WW2, today’s old Okinawans have been through hardships at a young age. Most of them lived through starvation like our 92-year-old grandma who’d go to the woods and catch a snake or a lizard for lunch. For these old people, today’s life is simple and easy.

Also, there’s something about Okinawa’s geographical features. This region consists of more than 150 islands. Unlike their continental fellow citizens, Okinawan inhabitants have the “seaside" mentality: They are laid back, have a slower pace of life, and a happy-go-lucky attitude.

This frame of mind is something that citizens of all Blue Zones have in common. It makes them more resistant to stress and also contributes to their overall wellbeing.

And it doesn’t stop with being happy with what you have. Another trait Okinawans have is a sense of belonging.

They Have Moai — Strong Social Networks For Support

In this region, old people live close to their young descendants. This way they remain independent for many years but still have the help when they need it. Family is about respect and always being there for each other. In such conditions, there is little space for the loneliness that plagues individualistic societies.

Okinawans have strong ties with their friends and family. Moai is a custom for friends to “meet for a common purpose” once a week or even every day. They help each other out, either by giving financial, spiritual, social, or emotional support. This social chain makes every individual link feel stronger.

Our 92-year-old woman took Niklas to a karaoke night. Once a week she goes out with her friends and they have a blast singing and cheering for each other. The old lady also has her own radio show, which keeps her socially active.

Another thing about these people is they still move around regardless of their age.

Okinawans Are Physically Active As Long As They Live

In Japan, people often practice martial arts such as karate. In fact, this system of combat originates from Okinawa. Niklas went to a Karate sensei (85) who taught him a few moves. This vital man does karate first thing in the morning and still loves it because his practice is not just exercise but a source of fun.

The old lady we’ve mentioned has a garden around her house. Almost all 100-year-old Okinawans do gardening which both makes them move daily and provides fresh homegrown vegetables.

These two old people have found their ikigai — a strong sense of purpose to get out of bed every day which makes them happier about their lives.

Conclusion

Although the Okinawan way of living is too far for most people worldwide, everybody can change the quality of their life for the better. No matter where you are, you can always live Okinawan-style:

• Eat more vegetables that are full of nutrients.
• At least try miso, seaweed, and sweet potato. Or consume other food rich in dietary fiber, vitamins, and minerals.
• Eat until you’re 80% full and take more antioxidants to change your genes.
• Keep strong ties with friends and family, and you’ll have the safety net when times are hard.
• You don’t need to go for high-intensity exercise. Just don’t stop moving and enjoy it.

And in case you’re wondering if cities can do something to help their inhabitants live longer, the answer is — Yes. You can city-plan a Blue Zone anywhere in the world. Cities can put more walking paths instead of 5-lane streets. You can plan healthy school lunches and remove the soft drink machine nearby. As Professor Willcox concludes: People choose the easier way. Why not make healthy living the easy way then?

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