What we can learn from the Okinawans

Posted on 29 November 2011 By David

“Shikinoo chui shiihii shiru kurasuru.“ – Let’s live helping each other in this world.

Okinawa is a group of 161 islands located just southwest of Japan. It is a place where the ageing process has slowed right down.

Centenarians (people who have reached the age of 100) are still active, social and independent. They look incredible for their age and are still energetic, and this is the norm in Okinawa.

In fact they have the highest concentration of centenarians in the world.

So how do they do it?

Well it is their lifestyle, or more to the point, it is the way that they live their lives. They live by the philosophy of less stress. They react less negatively and with less hostility and accept that change is an inevitable part of life. Okinawans have developed “stress resistant personalities”.

Key traits include:

easy-going
cheerful
adaptable
active
independent
self confident
creative
relaxed
happy
calm
open
satisfied
agreeable
conscientious
sociable

In addition to having these positive personalities, they also have a fantastic diet which supports their healthy lifestyle.

“Nuchi gusui: food should nourish life, this is the best medicine.”

How to eat the Okinawan way:

Serving sizes: 1/2 cup= a closed fist, 1 cup= a softball, 3 ounces= deck of cards

1. Eat 10 serves of vegetables and fruits daily:

Serving suggestions: 1 cup raw leafy veges, 1/2 cup other veges, 3/4 cup of vegetable juice, 1/2 cup cooked or canned fruit, 1 medium banana, orange or 1/2 grapefruit, 3/4 cup fruit juice

2. Eat 10 serves wholegrains daily

Serving suggestions: 1/2 cup cooked cereal, rice or pasta, 1 ounce ready to eat cereal, 1 slice of bread

3. Eat 3 serves calcium foods daily

Serving suggestions: 1 +1/2 ounces reduced fat cheese, 1 cup low fat or fat free milk, 1 cup fat free yoghurt
3 ounces calcium fortified tofu, 1 +1/4 cup prepared seaweed, 1/2 cup watercress

4. Eat 3 serves flavonoid (an antioxidant) foods daily

Serving suggestions: 1 tablespoon ground flaxseed, 1/2 cup cooked beans, legumes, 3 ounces of tofu
2 tablespoons soy nuts, 3/4 cup miso soup, 3/4 cup cranberry juice
1 teaspoon miso paste, 1 tablespoon arrowroot powder, 1/4 cup soybean sprouts, 1/4 cup chopped onion

5. Eat 2 serves omega-3 foods daily

Serving suggestions: 1 tablespoon ground flaxseed, 2 tablespoons chopped walnuts, 3 ounces cooked fish
1 omega-3 egg, 3 ounces tofu, 1 teaspoon canola oil, 1 teaspoon flaxseed oil

6. Drink fresh water and tea daily

7. Eat no more than 7 protein serves per week- cut back on red meat