The "OKINAWAN" Experience - The Secrets to a Longer Life

The Asian Food Information Centre (AFIC) ran an article on 31st March, 2008, on what can we do to increase our chances of living a LONG and HEALTHY LIFE!

In essence, the article said that in almost every country in the world, the fastest growing population group is the 60 years and over age group. This has been attributed to improved health care, better housing, increased incomes and more nutritious diets. The countries in the world with the greatest life expectancies include Japan, Australia, Italy, Greece and Sweden. Japan tops the longevity stakes with a life expectancy of 86 years for women and 79 years for men. The number of people living to be 100 years or more in Japan has increased greatly. In 1963, there were only 153 recorded centenarians in the country while by 2006 the figure had increased to 28,395, of which 85% were women.

The article then went on to say that the aging process is thought to be due to the accumulation of free radicals (substances formed as a result of normal body processes) which damage body tissues and DNA. In younger people, this damage is quickly and easily repaired. However, as we get older the damage accumulates resulting in chronic inflammation and irreversible DNA damage. This in turn increases the incidence of age-related conditions such as cancer and heart disease. But it appears that there are steps we can take to reduce the speed of this aging process and increase our chances of blowing out those 100 candles!

Studies conducted on rats have shown that lowering energy (calorie) intake can extend the lifespan by 30 per cent. It is thought that fewer calories results in a decrease in the production of free radicals and hence an increase in longevity. Researchers have found lower blood sugar levels, reduced insulin levels and a reduction in the production of free radicals in rats fed low calorie diets. Low calorie diets have also been shown to increase the lifespan of worms, mice and flies and an ongoing experiment in monkeys is showing positive results too.

The study looked to the OKINAWANS, as one of the most studied elderly populations is a group of people living on the Japanese island of Okinawa. It is believed that Okinawa has the world's largest number of centenarians (people living over 100 yrs) with 50 people per 100,000 aged over 100 yrs. In most developed countries including the USA, the rate is 10-20 per 100,000. So what do the Okinawans do that helps prolong their lives?

What the study found was that apart from the fact that Okinawans appear to have “better” genes for aging, there are probably other factors which contributed to their longevity. One of these is their low saturated fat diet which is high in seafood, seaweed, fruit and vegetables. The other striking factor is that their diet is low in calories, due to a cultural tradition called “hara hachi bu” meaning “eat until you are only 80% full”, which is widely practiced in Okinawa. The Okinawans consume 20% fewer calories than the average Japanese diet which in turn is lower than that consumed in most other countries. In effect this means they consume about 500 calories less than the typical 2,000 plus calorie-diet consumed daily by an adult woman in a Western country.



The article then went on to provide Tips for a Longer Life.

Based on the Okinawan experience, it can be safely said that the aging process is influenced by a variety of genetic, environmental and lifestyle factors. While we can't control for all of these, there are a lot of things we can do to increase our chances of living longer. Following are some factors that can help contribute to a longer life:

Stay active – exercise not only helps keep body fat levels down, it also keeps the brain active. A US study of 6,000 women aged 65 yrs and above, found that those who were active tended to retain their cognitive function better than those who were sedentary. Increased cardiovascular fitness appears to be linked to better brain function.

Watch those calories – while a severe reduction in calories is not advised if you are normal weight or underweight, try to concentrate on wholesome foods like fruit, vegetables and whole grains, and aim to keep off those kilos that come creeping up with age. Watch that serving sizes don't get too big and make sure you offset your calorie intake by being active. If you are overweight, it's a good idea to drop the excess kilos through a healthy diet and exercise plan.

Load up on fruits and vegetables – the more brightly colored the better. Fruits and vegetables are rich sources of bioflavenoids and other antioxidants which are known to help neutralize free radicals. They are also low in fat and provide dietary fiber. Aim for a minimum of five servings of fruits and vegetables daily and make sure you get lots of variety.

Choose the good fats – studies in populations that live longer in both Europe and Japan, show that their diets tend to be low in saturated fats (the type that raise cholesterol). Instead choose moderate amounts of mono-unsaturated fats (olive oil, canola oil, fatty fish, nuts, seeds, flax). Choose fish two to three times a week.

Get enough sleep – a lack of sleep increases the risk of obesity and it can affect metabolism and hormone production. Aim for 7-8 hours a night.

Moderate alcohol – high alcohol intakes are linked to increased body weight and other health issues including certain cancers. If you drink alcohol, limit it to just one to two drinks daily and aim for 1-2 alcohol-free days a week.

De-stress – whatever works for you. Meditation, yoga, religion, a simple cup of tea or a walk in a garden.

Don't smoke – smoking is linked to an increased risk of cancers, heart disease and stroke.

To read this article in FULL, which is published in The Asian Food Information Centre (AFIC), CLICK HERE!

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