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What Is the Secret of Growing Old?
Your diet could add decades to your life
By Andrew Weil , Dr. Weil is clinical professor of medicine at the University of Arizona and director of its Program in Integrative Medicine.
I've read that people in Japan live much longer than Americans do. If that's true, what's their secret?
It's true, but only in Okinawa, a Japanese island state. There, 34 people out of 100,000 live to be 100 or older. By contrast, in America 10 people per 100,000 make it to membership in the Willard Scott birthday club.
These centenarians' secret? Lifestyle, lifestyle, lifestyle. Though genetics (which you can't change) may contribute to longevity, lifestyle factors (which you can change) can determine how well people age and even how long they live. As proof, consider this: Okinawans who migrate to other countries and abandon their lifestyle habits have higher mortality rates (especially from cardiovascular disease) than do those who remain in Okinawa. According to the Okinawan Centenarian Study, elder Okinawans have low rates of heart disease, obesity, dementia, and breast and prostate cancers. And they have the longest disability-free life expectancy in the world. To emulate their success, here are five secrets to longevity.
Eat Like an Okinawan Centenarian
The most vivid difference between the long-lived Okinawans and us is how--and what--they eat. Every day they eat seven or more servings of vegetables, including dark leafy greens, seaweed, onions, green peppers, bean sprouts, and sweet potatoes; seven or more servings of mostly whole grains; two to four servings of fruit; and two or more servings of soy foods. They also drink several cups of green tea daily. At least three times a week, they eat a serving of fish rich in omega-3 fatty acids.
In addition, Okinawa's elders don't eat many dairy products or sweets, and they shun fast, processed, and junk foods. Men drink an average of two alcoholic drinks a day; women may have one--usually the distilled rice liquor Awamori.
Try to Hara Hachi Bu
Translation: "Eat until you are 80 percent full." The elders who practice this are lean, a trait that reduces the risk of chronic diseases. To practice hara hachi bu, try eating about half the portion you usually consume. Then wait 20 minutes--the time it takes for your brain to register that you're full. If you're still hungry, eat a little bit more and then stop. After a few days, you may realize that you can feel full on less food.
Stay Active
Okinawan centenarians regularly walk, garden, perform martial arts, and do traditional Okinawan dance.
Connect
Deep spirituality and powerful cultural beliefs are especially evident among the women centenarians (who outlive the men by 8 years). Okinawan women believe that their gods and ancestors watch over them; they pray to them for their health and that of their families. Their prayers are often meditative, and they might repeatedly murmur words like these:
I am one with the ancestors The ancestors are one with the gods The gods are one with the universe The universe is one with me
Be Taygay
Translated as "laid back," taygay reflects the typical Okinawan personality, which is easygoing and relaxed. As the study authors note, "nothing ever starts on time" in Okinawa.
Find more longevity secrets in the new book The Okinawa Diet Plan, by the authors of the Okinawan Centenarian Study.
