You may have heard a small island on the south of Japan called Okinawa with population of only 145,020 people. Okinawa is known as Bluezone region where most people there are more likely to live longer. Okinawa has the world’s highest proportion of centenarians, at approximately 50 per 100,000 people.
For nearly a millennium, the Japanese archipelago of Okinawa has been renowned for producing individuals with remarkably long lives. Okinawans aged 65 and above have the highest life expectancy in the world, with men expected to live up to approximately 84 years, while women are expected to live up to nearly 90 years of age. They are plagued by only a tiny fraction of the diseases that cause death in Americans: one-fifth the rate of cardiovascular disease, one-fifth the rate of breast and prostate cancer, and less than half the rate of dementia, as seen in similarly aged Americans.
So, what’s the secret? It looks like they don’t see it as a secret. Rather, it’s just the way they live. There are many interesting approaches to how Okinawans live, but the most popular is their eating.
Okinawans have one recipe for how to eat. It’s called Hara Hachi Bu, meaning to stop eating when you are 80% full. Interestingly, China has this kind of teaching called Confucion, where they only eat 70% full. Additionally, India has a similar principle in Ayurvedic medicine: “You should fill one-third of the stomach with liquid, another third with food, and leave the rest empty.”
On average, Okinawans consume only 1,900 calories per day, significantly lower than the amount consumed by the average middle-aged American. According to research conducted by the USDA, the average American man consumes over 2,500 calories a day, with the highest intake occurring in their 40s, averaging at 2,692 calories. Similarly, for women, the average daily calorie intake is 1,766 calories, with women in their 40s consuming the most, with an average intake of 1,879 calories per day.
Additionally, their elders’ typical body mass index (BMI) is about 18 to 22, compared to a typical BMI of 26 or 27 for adults over 60 in the United States. This is a clear sign that Hara Hachi Bu works perfectly for Okinawans.
Is it true eating 80% full can improve longevity?
There is a major difference in mindset between Okinawans and Americans overall:
Whenever Americans are done with their food, they’d say something like, “I’m full,” while Okinawans’d say, “I’m no longer hungry.” This is a fascinating approach to how we should eat. It’s no longer about satisfying our deepest desire to eat everything until it is full. Rather, it’s more about fulfilling the energy needed for our bodies to keep functioning as human beings. Okinawans’ approach will prevent them from overeating, which can result in obesity.
Ultimately, it’s all about a diet. It’s about caloric restriction. Diet or caloric restriction is not new, considering the growing trend of healthy lifestyles for the past 5–10 years. People nowadays are more aware of what foods they put on their bellies. But, the question remains if there are benefits of eating less to longevity.
There have been many studies in the past which tell many benefits of caloric restriction to longevity, but it also comes with critics. Many scientists are concerned that calorie restriction will not benefit humans or could even result in long-lasting harm. It’s important to note that no complete theory of aging is fully accepted within the scientific community.
Even though it’s still not clear whether it can improve longevity or not, Peter Attia, MD, the author of Outlive The Science & Art of Longevity, says, “I don’t want a reader to think this intervention (calorie restriction) is of no value, only that (the study) does not ‘prove’ a reduction in the pace of aging.” He added that caloric restriction has a role in extending life, especially in “overnourished” individuals. Still, he doesn’t buy any past studies on how caloric restriction could reduce the pace of aging.
Time-restriction eating and overall dieting programs on certain foods have the same purpose to curb “overnutrition,” which is to improve insulin resistance and prevent type 2 diabetes and other chronic diseases, which can lead to a better quality of life and longevity.
Okinawans’ other secrets to longevity
It is wrong to think that Hara Hachi Bu is the only thing that makes Okinawans live longer as if it has nothing else to offer. There are so many other things about their habits that we can take examples of to lead a better quality of life. It’s not only how they eat but also what they eat.
Okinawans eat a lot of sweet potatoes combined with rice and other vegetables. These foods are high in antioxidants with low sugar levels, which can help them prevent chronic diseases.
More interestingly, they have this term called Moai (a group of lifelong friends). The term originated hundreds of years ago as a means of a village’s financial support system. It is a tradition where they provide a strong bond of communities that take care of the elderly even until the age of 100, providing emotional and financial support that can improve the quality of life: less stress, happier, and live longer. Traditionally, groups of about five young children were paired and committed to each other for life. Some Moais even lasted more than 90 years!
It’s such a relieving feeling when you know there are people out there who get your back. It provides an emotional safety net that you will eventually be okay and taken care of.
Another highlight is that Okinawans love sunshine because it produces Vitamin D, promoting stronger bones, healthier bodies, and better circadian health. Exposing yourself to sunshine has been proven to trigger a hormone called dopamine, which makes you feel good and happy. This adds to the secret of having a good life, which can improve longevity.
The last thing is to be active. Okinawans are active walkers. Active walking promotes stronger lower body muscles, preventing any dangerous fall that is not intended.
So, to close things up, we now know that the reason why Okinawans have more centenarians than others is not only because of Hara Hachi Bu (Eating 80% Full), but also many other habits such as eating whole and nutrient-dense food, have strong social networks which can support them emotionally and financially until older, and a lot of sunshine exposure, and stay active.
