Okinawa Boasts Astonishing Number of Centenarians

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Japan boasts the second-highest life expectancy in the world, according to World Health Organization statistics.

The country has 90,526 people over the age of 100, according to a September survey (pdf) by the Ministry of Health, Labor, and Welfare.

Among this record number of golden agers, the island of Okinawa has 1,334 centenarians, including 152 men and 1,182 women, with the most senior being 114 years old. The islands of Okinawa Prefecture are one of the world’s “Blue Zones,” where people live much longer than the global average.

Okinawans are three times more likely to reach the age of 100 than Americans, have one-fifth the rate of heart disease, and have about seven more years of healthy life expectancy than Americans, Toyo Keizai reported.

What’s the secret behind these astonishing statistics?

An Okinawa Longevity Survey (OCS) done by the Okinawa Research Center for Longevity Science (ORCLS) points to several reasons for Okinawans’ longevity and health.

ORCLS has been conducting surveys on the health and aging status of elderly Okinawans since 1975. To date, the survey team has interviewed and tested more than 1,000 centenarians in Okinawa, learning about their dietary and exercise habits, genetic characteristics, mental and spiritual activities, as well as social and behavioral patterns.

A troupe of elderly singers and dancers, in traditional local costumes, perform on Kohama Island, Okinawa Prefecture, Japan, on June 22, 2015. (Toru Yamanaka/AFP via Getty Images)

OCS research found that Okinawans had lower rates of cardiovascular disease and are far less likely to suffer from cancer and dementia than their counterparts in other regions.

Other research concurs: in a 2007 study by researchers at Okinawa Prefectural University, almost two-thirds of the senior Okinawans studied were able to live independently at age 97.

The Okinawan Diet

According to OCS, one factor behind Okinawans’ longevity is their diet.

The traditional Okinawan diet is low in calories but rich in nutrients. Its staple food is not rice, but sweet potatoes, various green and yellow root vegetables, and soy foods, including tofu, miso soup, and various condiments made with miso (soybean paste).

In addition to these staples, the diet includes fish, pork, and a variety of tropical fruits, of which the first choice is a seasoning made from bonito broth, using turmeric and various spices instead of salt.

“Excessive salt intake will raise the body’s blood pressure and increase the risk of stomach disease, osteoporosis, obesity, and other diseases,” Ke Xia, a traditional Chinese medicine practitioner in Japan, told The Epoch Times on Dec. 5.

Ke said that the Okinawan diet is similar to the Mediterranean diet. However, it differs in that it is low in fat and high in carbohydrates, with about a 10-to-1 ratio of carbohydrates to protein, known as the “Okinawan ratio.”

Okinawans eat mostly plant-based foods, including wild plants, which are rare in other parts of Japan. In contrast, pork and other meats make up only a small part of their diet. This eating pattern provides a number of essential vitamins and minerals, including antioxidants.

The Okinawan diet is similar to a Mediterranean diet: a diet that’s super healthy and full of fruits, vegetables, fish, olive oil, nuts, and seeds. (Brooke Lark/Unsplash)

The 80 Percent Rule

Not only does the Okinawan diet include naturally low-calorie foods, Okinawans also tend to eat less. They abide by the ancient Confucian mantra, “Hara hachi bu,” which reminds them to stop eating when they are 80 percent full.

Recent research has confirmed that caloric restriction can improve immune function, thus increasing longevity.

In a study published on Feb.10 in the journal Science, researchers first determined the baseline calorie intake of more than 200 healthy participants, then asked one group to reduce their daily calorie intake by 14 percent (the experimental group) and the other group to eat as usual (the control group). After the participants followed the diet models for two years, researchers analyzed the effects of the caloric restriction.

The team studied the thymus function of study participants. The thymus produces T cells—a type of white blood cell that plays a key role in immune function. The thymus ages faster than other organs, producing fewer T cells as it ages.

The researchers found that the experimental group had improved thymus function and produced more T-cells after two years of calorie restrictions.

Eric Ravussin, Ph.D., is Associate Executive Director for Clinical Science at Louisiana State University’s Pennington Biomedical Research Center and was involved in the study.

“As people age, their thymuses shrink and produce fewer T cells. As a result, older people have a harder time fighting off infections and certain cancers,” Ravussin told Science Daily. “Calorie restriction helps prevent the thymus from shrinking so the person generates more T cells.”

A digital illustration of T-cells attacking a cancer cell. (Andrea Danti/Shutterstock)

A rise in T cells is also associated with an improved ability to burn stores of fatty acids for energy, Ravussin said.

The study involved researchers from the Yale School of Medicine, Washington University School of Medicine, Louisiana State University, and the University of Michigan, Ann Arbor.

Physical and Social Activity Key

Okinawans benefit from a lifestyle that includes active participation in the life of the community.

The region primarily relies on agriculture and fishing. Many older Okinawans continue to work in physical labor at an advanced age. Until recently, retirement was unknown in Okinawa.

The elderly in the villages of the region have a very strong sense of “work as long as you live.” Even in their later years, they continued to engage in activities that keep them physically active and socially engaged, such as working in the fields, weaving bashōfu for the village’s traditional industry, and volunteering in other villages.

Weaving bashōfu (cloth from the bashō or Japanese fiber banana) is a source of enjoyment for elderly villagers, many of whom devote themselves to the work. Bashō yarn is used to make bashōfu kimonos, handbags, and ties.

Stitching master Hitoshi Nakano works on a kimono at the Sensyo Ichikawa kimono workshop in Kyoto, Japan, on April 26, 2016. (Carl Court/Getty Images)

Active participation in social life and activities may be especially important, says psychiatrist and author Hideki Wada. In a November article on Japanese news site Toyokeizai Online, Wada encouraged seniors to take action even if they have the slightest inclination to do something.

That initial action will generate other opportunities to participate in society and increase physical activity, Wada said.

He added that as the motivation to exercise decreases with age, the transition from non-frailty to frailty accelerates. Insufficient physical activity may lead to muscle loss, susceptibility to fatigue, and impairment of physical and cognitive function. However, active social participation, as well as physical and mental exercise can prevent rapid aging.

“Based on my experience, such people tend to have a longer healthy life expectancy. They tend to be cheerful, have good relationships with family and friends, and enjoy their daily lives,” Wada said.

Good Genes

Some of the longevity enjoyed by Okinawans can be traced to genetics. A July study of Okinawans indicated that the holders of the longevity gene known as FOXO3 had a smaller amount of telomere shortening as they aged.

Known as the cellular “aging clock,” telomeres are protective structures at the ends of chromosomes that shorten each time cells divide. Eventually, telomeres become so short that cells cannot divide successfully—they become inactive or die.

Accelerated telomere shortening can speed up the aging process and contribute to age-related diseases.

Epoch Health articles are for informational purposes and are not a substitute for individualized medical advice. Please consult a trusted professional for personal medical advice, diagnoses, and treatment. Have a question? Email us at HealthReporter@epochtimes.nyc