Okinawa in Japan is known as the longevity island. It contains the highest number of centenarians in the world. Not only do Okinawans enjoy a long average life expectancy, but they also have a low risk for many age-related diseases. Okinawans suffer 80% fewer incidences of breast and prostate cancer and 50% less ovarian and colon cancers. They also have significantly lower rates of diabetes and heart disease.Only around 10% of our life expectancy is dictated by our genes, the remaining 90% is determined by our lifestyle. The ability of the Okinawans to age successfully is thus thought to be related to a healthy lifestyle, particularly the traditional diet.
So what food do the Okinawans eat? The Okinawan diet includes a high intake of seasonal fruits and vegetables, fish, whole grains and lean proteins including soy. It is low in caloric density yet nutritionally dense, especially with regard to phytonutrients in the form of antioxidants and flavanoids. The diet also has a healthy fat profile being higher in omega-3 and monounsaturated fats and lower in saturated fats.
The staple carbohydrate in the diet is the low-GI sweet potato. Sweet potato has traditionally been used in japan as a functional food for the treatment of hypertension and diabetes. Soy is also consumed in high quantities. The tofu in Okinawa is lower in water content and higher in healthy fat and protein which increases its isoflavone content.
Bitter melon or Goya is a mainstay in the Okinawan diet. It is used in salads, stir-frys, sandwiches and as juice and tea. Goya is low in calories and high in fibre and Vitamin C. It has been used as a medicinal plant in China, Africa, South America and India. Anti-diabetic, anti-viral and anti-cancer effects of Goya extracts have been reported in scientific studies.Other common foods include Shiitake mushrooms and various seaweeds. Shiitake mushrooms have been eaten for centuries in Asia and are low in fat and calories, high in protein (contains all 8 essential amino acids), fiber, vitamin A, niacin, B12, C and especially vitamin D. Seaweeds have been a dietary staple in Japan for millenia. They are high in protein, iodine, folate, iron, calcium and carotenoids.
Okinawans also drink copious amounts of tumeric tea daily. It is also used as a spice for curries, soups and fish dishes. Tumeric is originally from India and a member of the ginger family. Scientific evidence has shown tumeric to possess strong antioxidant, anti-microbial, anti-cancer and anti-inflammatory actions. Another tea consumed is sanpin tea, a form of jasmine green tea, which has been shown to stimulate the body to burn calories.
Attitude towards food also may play a vital role in longevity. The distinction between food and medicine is blurred in Okinawa. They refer to their food as "kusuimun" or "nuchigusui" which means "medicine" or "medicine for life". Food that is not healthy for the body and possess curative powers are deemed worthless. To Okinawas eating good food means eating a diet that will help prevent illness and disease, so not surprisingly common foods and herbs in the diet all contain powerful antioxidant properties.
Okinwans never overindulge. They eat until they are 80% full. They also use mealtimes as a way to reconnect and strengthen family bonds. They feel eating good food is a social exhange that promotes health and healing.Studies such as the Okinawa Centenarian Study are starting to unravel some of the important factors involved in healthy aging. By incorporating the findings from such research and adapting some of the lifestyle factors into our own diets we may be able to share in the powerful longevity secrets of Okinawans.
