Okinawa
Live To Be 100
Like The Okinawans
Okinawa is one of five Blue Zones in the world where its residents live long, happy and healthy lives, most above 100! Let's learn the art of eating, working and living from them
Text: Farzana Contractor
It is strange that for one who has travelled a fair amount in the vast world, I have never been to Japan. Yet, I think so highly of it, I tend to read a lot and know quite a bit about this country and simply love it. It could also do with the fact that Behram, my husband who had travelled there, liked Japan immensely and we often discussed it in great detail. We loved eating Japanese food way before it became as popular in Bombay and in those days we got to eat it only at the house of the Consul General of Japan, at the charming bungalow, Spiro Sparrow at Altamount Road. There wasn’t a single Japanese restaurant in India, then.
However, with this special 100th issue of UpperCrust, it felt just right to do a feature on one of the most fascinating places on earth, sitting pretty in the Pacific Ocean in dazzling sunshine, Okinawa. Occupying half of Ryukyu Island chain, in the Prefecture of Japan, Okinawa is rather extraordinary. But pray, what makes this place so special? Well for one, the most important reason is the age of its local residents. On an average, they are mostly in their 90s and many, 100 years old and more! And they live so peacefully, so happily. Even working joyfully at daily chores… Fascinating, isn’t it?
Japanese people, in any case, are known for their longevity. The country consistently rates as having the world’s oldest population, aged 80 or more. As of 24h August 2024, the oldest known living Japanese person is Tomiko Itooka (born in Osaka on 23rd May 1908), aged 116 years, 93 days, who is also the world's oldest living person. The oldest verified Japanese and Asian person ever is Kane Tanaka (1903–2022), who lived to the age of 119 years and 107 days, making her the second oldest validated person ever as well.
With this background, I have to let you know that Okinawa is one of the world's Blue Zone regions. Areas in the world where people live significantly longer and healthier lives compared to the global average. These were areas identified by Dan Buettner and his team who studied the lifestyle and environmental factors contributing to the residents’ longevity. There are five Blue Zones. Sardinia in Italy, Nicoya Peninsula in Costa Rica, Ikaria in Greece, Loma Linda in California and of course Okinawa in Japan.
Historically, too, Okinawa has been known for longevity, it was once called the 'land of the immortals'. Okinawans have less cancer, heart disease and dementia than say Americans, and women here live longer than women anywhere else on the planet. So how and why do Okinawans live that long? How come they outlive the rest of the world? It’s their diet, for sure, but let’s talk about the obvious, later. Let’s look at other factors that contribute to their well-being so that we can learn something from it, emulate it perhaps.
Top of the list is their ikigai – “a reason for being”. The idea is to have a purpose in life, one that motivates you to live, to end your day on a fulfilling note. This is what drives Okinawans to wake up each morning. Their purpose comes from various sources, family, community involvement, hobbies and personal passions. Which means they stay active; engaging in regular physical activities, be it gardening, walking or practising traditional martial arts. Another aspect of their ikigai is to maintain strong social networks called moai, which are lifelong circles of friends that provide support and companionship. Promoting a sense of belonging. This and all the above reasons help reduce, even eliminate stress, the biggest killer of modern times. Last but not the least, these wise people of Japan indulge in a lot of meditation, taking time to relax, to help maintain their mental health which is just as important as keeping good physical health. Basically it’s all about living life with full awareness that helps keep a balance which in turn helps you to live without unnecessary tension.
All this makes Okinawans become a very friendly lot. Happy people who actually practise being happy. Extremely welcoming, they are ready with many smiles! It’s a shima-life, they say, an island-lifestyle. There is a phrase in Okinawan which translated means, “Once we meet, we become family/friends”.
Summing up the way Okinawans live, theirs is known as a hardship-tempered attitude which actually allows them a certain affable smugness. They are able to let difficult early years remain in the past while actually enjoying the present day's simple pleasures. They don’t hang on to past regrets, or allow themselves to become bitter. We all know ‘letting go’ allows us a kind of freedom from shackles of any kind. Okinawans make sure they are a likeable lot, especially towards the younger people around them, who may be family or simply those there to help them along. Their plan is not to be a pain for the younger lot. So that they, the young ones, will actually want to stay around them. Makes so much sense. It’s a tradition which carries on. The young respect the old, the old make sure they are not a burden for the young. Instead they guide them, love them and teach them old- world values.
Coming to the most important reason for the longevity of these wonderful people and an important part of the ikigai, is healthy eating. But before that, let’s understand their food philosophy. One they practise with consistent rigour; “Hara hachi bu”, which means eating until you are 80% full. So sensible. If only more of us just practised this simple philosophy we would all be a slimmer, healthier and happier lot. So just eat less.
Now for the key components of the diet of the people of Okinawa. It is mainly plant-based, rich in vegetables, tofu and fish. Vegetables include plenty of leafy greens, as well as root vegetables particularly sweet potatoes, a purple variety, a huge source of calories, vitamins, fibre and minerals. Bitter melon (goya) is another staple food for them.
The soy products come next. Foods like tofu, miso, and nato are consumed very commonly providing them with protein, essentially. With seaweed, a significant part of their diet, their intake of iodine and other minerals is complete.
Grains such as rice and millet also form part of their diet, though much smaller quantities as compared to sweet potatoes. Antioxidant properties are taken care of by consuming fruits such as shikwasa, a citrus fruit and acerola, rich in vitamin C.
Okinawans generally avoid processed foods, dairy and refined sugar but they do add spices and herbs to their food; turmeric and mugwort (flowering plant good for digestion) being the important ones.
So can we then safely conclude that the traditional diet of these long-living people is low-calorie, low-fat, nutrient-dense, high fibre and complex carbohydrate foods? Well, no. Not if you take into account a meat which is generally established as high- fat meat; pork. Guess what, Okinawans love to eat pork! It is said they eat every part of the pig except its squeal!! They are known for using almost every part of the animal. This is to minimise waste (ikigai meets wabi sabi), and ensure consumption of a variety of nutrients. This includes organs, skin and bones.
Pork does offer a good source of protein and essential minerals, B vitamins and iron. The way it's prepared in Okinawa, along with vegetables and herbs, enhances the nutritional value. They often boil or stew pork to reduce its fat content. Okinawan dishes such as rafute (braised pork belly) and soki (pork rib soup) are very popular. However, pork is not just a dietary staple but it also holds a cultural importance. It is always cooked during traditional ceremonies and other celebrations.
So the moral of the Okinawan dietary story is… eat everything, a balanced diet is a must. Eat with awareness, without guilt. Eat in moderation; don’t starve yourself, but don’t stuff yourself, either.
So if you do wish to live long, (and who doesn't), practise the Okinawan way of life. Their remarkable longevity and health is a testament to their unique lifestyle. Blend harmoniously, good healthy food, regular physical activity, develop strong social bonds, create a purpose to life. Find joy in daily chores. Remember secrets to a long and fulfilling life do not lie in complex solutions but in the simplicity of living well, nurturing our body, mind and soul.
Hopefully the Okinawans' way of life will offer insights that inspire us to live healthier, happier lives.
Start today. Start now, this very moment.
TRAVEL TO OKINAWA
Okinawa has immense natural beauty, a welcoming culture and rich history, which if you read up, you will find was a relatively later addition to Japan. That Chinese, Taiwanese and other East Asian cultures had a much bigger influence on Okinawa than Japan did. If you plan to visit Japan and wish to include Okinawa in your itinerary, here are some tips:
The best time to visit would be September & October. It does get very cold in winter, starting November and easing off in March/April. Temperatures are not too low, but the north wind really bites. It is dark and cloudy most days. February tends to be the coldest month. May/June is rainy season and August has the most humid and hot weather, plus it's typhoon times.
Google will show you beautiful images of blue seas and beautiful beaches but these are not on the Okinawa Mainland. Most of these clear waters and sandy beaches are on the outer island and you will need to ferry there or even fly. The main city of Naha is a concrete jungle.
English is sparsely spoken, but communication transcends language so you will be fine.
Not surprisingly, there is or was until recently a tattoo policy. While that has loosened up in the rest of Japan, in Okinawa, tattoos are frowned upon. Many private pools and private beaches do not allow people with tattoos or require them to be covered fully. If you are among those covered up in tattoos, check ahead to avoid disappointment.
Okinawa does not have a train or subway system, though there is a monorail from the airport to Shuri. There are public buses, which don’t run that often so having a car or a motorbike works best. Or cycling around, like the locals. One more reason for their longevity. Go green, go organic, live simple.