In Okinawa, an archipelago of 161 islands between Japan and Taiwan, old age appears without fanfare. We count four times more centenarians than in Francewith an average life expectancy of 83.8 years compared to 82.3 years in Japan. Above all, residents are aging in good health, with three to four times less risk of cancer and other degenerative diseases. So what is the Okinawan longevity secret
what everyone is talking about?
Everything changed when, in 1970, cardiogeriatrician Makoto Suzuki began documenting the lives of these centenarians. “I went to see them or called them. Of the 28 centenarians, 24 lived at home, 24 were in good health, 4 were in a retirement home“, said Makoto Suzuki. From this investigation was born theOkinawa Centenarian Studyled by the cardiogeriatrician and two Canadian students Bradley and Craig Willcox. In total, data on 675 centenarians (and super-centenarians over 110 years old) revealed certain secrets of their extreme longevity.
Secret of longevity in Okinawa: much more than genetics
Among Okinawans who have left for South America and adopted another way of life, life expectancy drops by 17 years compared to that of the archipelago. Which implies that if genes are an influence on longevity, this is largely modulated by lifestyle factors. And one of the pillars observed among the elderly of Okinawa is frugality. The oldest consume on average around 1,800 kcal per day, while a French person is around 2,300 kcal, or around 15% less. of calorie restriction on life expectancy.
In Okinawa, calorie restriction is achieved without deprivation thanks to low energy density food. Lots of volume, few calories, but a high supply of vitamins and minerals. Diversity also counts: 206 different foods listed, 78% of plant origin, a low-fat diet, rich in omega-3, magnesium, antioxidants, in the middle of which soya, algae, fish and whole-grain rice keep a special place. Result: Obesity and cardiovascular diseases remain rare in the archipelago.
The Okinawan plate under the microscope
In Okinawa, moderation is cultural. Thus, the hara hachi bu consists of stopping at 80% satiety. Kuten gwa encourages small portions. Nuchi gusui reminds us that food is also a “medicine”. On the plate, this provides plenty of fruit and vegetables, soups, seaweed, tofu, whole grains and fish rich in omega-3. Dairy products and sugar remain discreet, cooking is gentle or steamed, and tea punctuates the day.
Concretely, the benchmarks are simple: seven fruits and vegetables per day, whole-grain bread or rice, legumes, fish several times per week, lots of herbs, spices and algae, little alcohol and little meat – and overall foods with a low glycemic index.
If we had to summarize the dietary advice of centenarians:
- Practice hara hachi bu and stop at 80% satiety;
- Fill the plate with foods with low energy density: vegetables, fruits, soups, seaweed;
- Choose whole grains and legumes, limit ultra-processed products and added sugars;
- Eat fish three times a week and favor sources of omega-3;
- Cook over low heat, combine raw and cooked, drink water and tea during the day;
- Test intermittent fasting if appropriate, monitoring nutritional balance.
Physical activity, sleep and social connections
Just eating is not enough. In Okinawa, movement remains daily at all ages: walking, gardening, domestic chores… Muscle mass, cardiorespiratory capacity and mobility are maintained, because they condition the quality of the last fifteen years of life. The elderly cook, live at home, manage their household: a strong sign of physical and mental reserve. To maintain mobility, small habits help, such as squatting when waiting, removing shoes at home to stimulate the feet, fully extending movements and lifting weights overhead during training.
Stress management is omnipresent. Traditional tools like shiatsu exist, but an accessible lever remains breathing or cardiac coherence exercises. Sleep is respected and allows real rest. Social life is encouraged: it is advisable to surround yourself with people who motivate you, to maintain healthy relationships and an active brain. Okinawans form robust social support networks, called “moai,” which begin in childhood and sustain them throughout their lives.
Most of the secret of the Okinawan centenarians seems to lie in the environment, repeated habits and well-conducted frugality, which does not lead to hunger or malnutrition thanks to the choice of foods. A peaceful art of living where “eating right, moving often and loving hard” is enough to defy time.