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Japanese Centurians AGEING GRACEFULLY

Studies and research done on Blue Zones, Blue Zones are places where people typically live into their 100s.
Okinawa is one such Blue Zone
Okinawans have a 40% greater chance of living to 100 than other people, even other Japanese people

2/3 live independently until age 97
Lower rates of cancer, diabetes, and dementia, heart disease and alzheimers.
Less likely to smoke and drink. Very physically active.
Tight knit communities where they feel connected and valued.

Diet
High carb, low protein
Sweet potatoes, lower calories consumed. 80% rule for consumption
Like low protein mediterranian diet (Papua New Guinea and South America Tsimane)

Ikigai What gives your life meaning, worth or purpose
Moai. A social support group, a group of lifelong friends
Hara Hachi Bu Practice of stopping eating when 80% full

Diet
69% sweet potato
12% rice
7% grains
6% legumes and soy
3% vegetables
1% pork, meat, fish

Exercise
Gardening, walking
Sit and rise from the floor

Radio Taiso

Plant Based, Highly Varied Diet: The Okinawans eat way more vegetables than most people (mostly green and yellow ones), as well as whole grains, tofu, fish and other legumes. They eat very little sugar, and very little meat, dairy or eggs.
In a CNN interview with Sanjay Gupta, Craig Willcox, the author of the book the “Okinawa Program“, explained that the Okinawans “typically eat seven different fruits and vegetables and 18 different foods a day, and more than 200 different foods and spices regularly in their overall diet. In the United States, we are lucky to consume a dozen different foods in our regular daily diet, total.”
The vegetarian diet is inherently full of anti-oxidants, flavonoids, fiber, nutrients and is naturally lower calorie and anti inflammatory.
Activity: Staying active does not mean running 10 miles a day or sweating it out in the gym. The Okinawan idea of exercise is making physical activity a part of every day life.
Almost all Okinawans are active walkers and gardeners. Gardening is a daily physical activity that encourages a wide range of mobility. Okinawans are also more apt to walk, ride bikes and even participate in martial arts. Furthermore, their homes have very limited furniture and they eat their meals sitting on tatami mats on the floor. Getting up and down from the ground increases flexibility and strength.
Sunshine: Due to their tropical locale and active outdoor lifestyle, Okinawans benefit from year long exposure to vitamin D.

Perhaps their greatest secret is a strong dedication to friends and family. They maintain a powerful social network called a “moai,” a lifelong circle of friends that supports people well into old age. Okinawans also have a strong sense of purpose in life, a driving force that the Japanese call “ikigai.”

• One Japanese person in every 1,450 is now aged over 100 – and women account for 88.4% of centenarians.
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• The number of people 100 years old or above in Japan is estimated to have hit a record 86,510, with the number of men reaching the milestone topping 10,000 for the first time, health ministry data showed Tuesday.
• The number of centenarians as of Sept. 15 represents an increase of 6,060 from a year earlier, marking the 51st consecutive year of rise, the Health, Labor and Welfare Ministry said prior to the Respect for the Aged Day holiday, which falls next Monday.
• Of the 86,510, women accounted for 88.4%, or 76,450, up 5,475 from a year earlier. Men totaled 10,060, up 585, the data showed.
• When the survey started in 1963, the number of centenarians in the country stood at 153, but it eclipsed 1,000 in 1981 and surpassed 10,000 in 1998, due mainly to advances in medical technology.

The Okinawa Centenarian Study, started by Dr. Makoto Suzuki back in 1975, is the world’s longest, continuously running study of centenarians. The team has studied more than 1,000 100-year-olds to understand the genetic and environmental lifestyle factors responsible for healthy ageing.
The findings shared in their 2001 book included clean arteries and low cholesterol; low risk of hormone-dependent cancer, with 80% less breast and prostate cancer than North Americans; strong bones, with half the risk of hip fractures of North Americans; lean and fit bodies and remarkable mental clarity.

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