Look to Japan for ageing tips

At the southern tip of Japan, in the East China Sea, lies a small chain of islands dubbed the “Hawaii of Japan”. By all accounts the aquamarine waters, cherry blossom sprinkled landscapes, and ruinous castles dating as far back as the 13th century make Okinawa bucket list-worthy.

Previously ruled by the Ryukyu Kingdom until 1609 when the Japanese took control, Okinawa went on to become the battleground for the last, and one of the bloodiest, battles of World War II. What’s remarkable about this semi-tropical paradise, though — and more so because of its history — is the extraordinary longevity of its residents.

The Japanese prefecture is now classified as one of five “blue zones” in the world, meaning it’s home to some of the highest numbers of centenarians, per capita. Okinawans “age slowly”. And not only do people live longer but many live disease-free, for most of their life, boasting low instances of chronic and age-related diseases, such as coronary heart disease, stroke, cancer and diabetes, and low levels of disability.

It’s a far cry from the Western world. Australians, and particularly over 45s, are riddled with high levels of ill-health and ever increasing prevalence of multi-morbidity.

Genetics account for only part of the picture. The way we live and work, what we consume — and I’m talking all forms of consumption here: food, beverages and substances, ideas, beliefs, resources, goods and services and our social connections matter more.

Even so, we’re living longer, too — Australia is predicted to reach 50,000 centenarians by 2050. What this means is that longer lifespans combined with increasing disease rates will result in a greater need for health and social care services, long term — hitting the hip pocket and government coffers. We must plan and enact change now.

The Okinawa Centenarian Study, established in 1975, is the longest running study of 100-year-olds, globally. Over the past four decades researchers have collected data from more than “3000 Okinawan centenarian and younger elders in their 70s, 80s and 90s”.

Now part of the Okinawa Research Centre for Longevity Science, research focuses on determining the underlying genetic and lifestyle factors — diet, exercise, social connections and behavioural patterns, and psychological and spiritual practices — for living a long and healthy life.

So what can this health haven teach us about living and ageing well?

Okinawans embrace a healthy eating philosophy of “hara hachi bu”, roughly translating to “eat until you’re 80 per cent full” — there’s no room for supersizing here. Home gardens provide the foundation for a plant-based diet, which contains a good dose of healthy, unrefined carbs, particularly sweet potatoes. Smoking and drinking are rare.

Staying active is important. Homes are minimally furnished, which promotes outdoor living and physical movement. Tight-knit families and lifelong friendships, known as “moai”, creates social cohesion, care and resilience among community members.

Finding a sense of purpose, or your “ikigai”, provides a level of personal fulfilment and positivity. Further, the concept of retirement doesn’t exist. Living in the slow lane and moving through life gently, at your own pace, is encouraged. Because of this, Okinawans experience minimal stress.

But perhaps the most enriching and nourishing aspect of Okinawan longevity is the spiritual foundations on which their centuries-old culture thrives — traditional religious practices have been entwined with buddhism, and women play an important role in providing spiritual strength and sustenance to the community.

It’s not to say that life is perfect and without pain. Though the cultural fortitude of Okinawans significantly influences their happiness, health and longevity — and there are gems of wisdom in that for all of us.

This article was first published in The West Australian in Renée Gardiner’s weekly column in Agenda, 17 September 2022.