The Okinawa (沖縄) region is Japan's southernmost prefecture and a place of unparalleled beauty, filled with wonderful beaches and fascinating history. The archipelago is made up of a series of islands and islets stretching from the south of the island of Kyushu almost to the island of Taiwan. Okinawa is renowned as one of the world's blue zones, famous for the longevity of its inhabitants. Below, we will explore the main characteristics that contribute to this remarkable longevity.
Characteristics of Longevity in Okinawa
- Low-calorie, plant-rich diet: The diet in Okinawa is primarily based on vegetables, tofu, purple sweet potatoes (high in antioxidants), and fish. The inhabitants also consume seaweed, rich in minerals, and practice the principle of Hara Hachi Bu, which involves eating only until they are 80% full, thereby reducing stress on the body.
- High consumption of antioxidants: Foods like sweet potatoes and green tea are rich in antioxidants, which help prevent age-related diseases, such as cancer and heart disease.
- Strong sense of community: In Okinawa, people form social networks known as "Moai," support groups where friends care for each other throughout life. This sense of community reduces stress and promotes a longer, healthier life.
- Moderate and consistent physical activity: The elderly in Okinawa do not usually retire from work or physical activity. They participate in light agricultural work, go for walks, and practice gentle martial arts like tai chi, which helps them stay active and fit.
- Sense of purpose ("Ikigai"): The people of Okinawa maintain a strong sense of purpose, known as "Ikigai," which motivates them to get up each day. This sense of purpose and engagement in meaningful activities contributes to their mental and emotional well-being.
- Intergenerational relationships: It is common for multiple generations to live together, strengthening family bonds and providing a supportive environment, which helps the elderly age with dignity.
These characteristics enable Okinawa to have one of the world's longest-lived and healthiest populations, with a large number of people living over 100 years without suffering from severe chronic illnesses.
Unique Aspects of Okinawa
Below, we explore the unique aspects of Okinawa, comparing it with other Blue Zones.
Okinawa’s specific diet
- Staple foods:Okinawa is distinguished by its high consumption of purple sweet potatoes, rich in antioxidants and fiber. This tuber has been a staple of their diet for centuries, unlike other Blue Zones like Ikaria or Sardinia, where Mediterranean products are prioritized.
- Seaweed: Okinawans consume seaweed like kombu and wakame, rich in minerals such as calcium and iodine. These seaweeds are a crucial source of micronutrients that support cardiovascular health.
- Low meat consumption: While other Blue Zones like Sardinia and Nicoya consume animal products more frequently, in Okinawa, meat is consumed in small quantities. Pork is used symbolically in cooking, but parts like the skin or cartilage are preferred, cooked slowly to release collagen.
- Moderation in eating: The practice of "Hara Hachi Bu" is distinctive to Okinawa, where eating until 80% full not only promotes longevity but has become a lifestyle that consciously limits calorie intake.
The "Ikigai" or sense of purpose:
Ikigai, which translates to "reason for being," is a deeply rooted concept in Okinawa. It is believed that having a clear purpose in life, regardless of age, keeps the elderly mentally active and emotionally balanced. This notion is less visible in other Blue Zones, where a sense of community and social life are essential, but there is no specific term for personal purpose.
The "Moai" or strong social support:
Moai is a unique practice in Okinawa that dates back centuries. It is a system of social networks where a group of friends commits to supporting each other throughout life, both emotionally and financially. This creates a strong sense of belonging and security, as people know they will always have a group to rely on.
Moderate and continuous physical activity
The elderly in Okinawa tend to engage in moderate physical activities, such as light farming in their gardens or practicing gentle martial arts like tai chi. This contrasts with other zones like Sardinia, where herding is a more intense physical activity.
A common practice in Okinawa is kusuimun, which means "food as medicine." The elderly grow their own food, which they consume in small amounts, and this process of tending their garden provides moderate and regular exercise.
Intergenerational relationships
In Okinawa, it is common for multiple generations to live together, creating a social structure of mutual support. The elderly are valued for their experience and wisdom and are actively integrated into family life.
While intergenerational relationships are also important in places like Ikaria or Nicoya, in Okinawa, there is a strong cultural respect for the elderly, known as oyakoko, which means filial devotion.
Low rate of chronic diseases
Okinawa has notably low rates of chronic diseases such as cancer, heart disease, and dementia. In particular, Okinawan elders have a very low risk of coronary diseases and certain types of cancer.
Concrete examples
- Kamado Nakamura, an Okinawan woman who lived over 117 years, attributed her longevity to her simple diet of vegetables and miso, as well as an active social life. Despite her advanced age, she maintained an independent lifestyle and participated in local celebrations.
- Seikichi Uehara, a martial arts master who lived to be 103, continued teaching and practicing karate in his old age, demonstrating the importance of moderate, ongoing physical activity in Okinawa.
Conclusion
In summary, Okinawa stands out for its low-calorie, antioxidant-rich diet, its social support system through the Moai, its strong sense of purpose with Ikigai, and its moderate yet consistent physical activity, making it unique among Blue Zones.
Written by Joan Montaner. We rely on AI technology. Translated by Irene Perea.