Japan’s southernmost prefecture has long been a beacon of health, and with the launch of the country’s first ‘Blue Zones retreat’, all eyes are on Okinawa for lessons in longevity

By Cheryl Caira

In Okinawa, mealtimes are sacred – part of a delicious ritual that has kept the prefecture’s population thriving. A subtropical collection of 160 islands with shimmering waters and mangrove forests teeming with wildlife, the area is a recognised ‘Blue Zone’, with one of the highest proportions of centenarians anywhere in the world. 

We’re all aware that fuelling ourselves in a healthy fashion is likely to extend our life, but Okinawans are the masters of cooking with the right ingredients. Food is often referred to as ‘kusuimun’ – which translates to ‘medicine’, in line with the Okinawans’ belief that a balanced diet can be as powerful as traditional medicine.

Take a leaf out of the Okinawan lifestyle and follow these health pillars for longevity:

Keep it fresh

Locally-grown, seasonal produce is a mainstay of Okinawan cuisine. Much of the population grow their own nutritious vegetables, including purple sweet potatoes for beneficial antioxidant effects, and handama, an Okinawan spinach with a large quantity of magnesium and iron.

Typical Okinawan cuisine

Mindful eating 

Take it easy at the dinner table. Okinawans tend to eat slowly and abide by the saying ‘hara hachi bu’ – a reminder to stop eating when they feel around 80% full. Cutting back on those extra calories inevitably helps with maintaining a healthy weight and lowers the risk of developing heart disease and diabetes.

Community ties

The Okinawans’ zest for life is never more evident than in their vibrant social events and local activities – where their support of one another is known as the  ‘Yuimaru’. A lifelong belief, it values caring for your inner circle and maintaining connections through being actively involved in the community.

Sustain with superfoods

Okinawans embrace the power of the superfood. There are a variety of ingredients on the menu: goya or bitter melon is often stir-fried into Okinawa’s signature dish, ‘champuru’, while Mozuku seaweed, unique to the region’s warm waters, can be eaten as tempura or sweetened in vinegar.

Irabu Island

Vitamin D

While the UK can’t quite replicate the subtropical marine climate of the Japanese islands, the world’s Blue Zones all have something in common – a healthy amount of exposure to that toasty star in the sky. Research suggests soaking up daily sunlight for 10-15 minutes between April and September should ensure enough year-round vitamin D. 

Start each day with purpose

Getting out of bed with a clear daily intention in mind is integral to the Okinawan mindset, called ‘ikigai’. It ties in four key elements – doing something that you love, you’re good at, will earn you money and gives back to society and the world. 

Group exercise

Staying physically active to ensure a longer live is a given, and Okinawans regularly practise a routine called ‘Rajio taisō’ – exercises that have been broadcast on the radio since 1929. Generally five minutes of low intensity movements – such as raising the arms above the head then lowering them in a circular motion – it’s practised by all age groups in schools, offices and parks to foster community and flexibility.    

Coola Falls

Nurture with nature

It’s not hard to see why Okinawans prioritise spending time in nature – the options for soaking up stunning scenery are endless. The ancient Japanese practice of ‘Shinrin-yoku’ or forest bathing is all about reducing stress and improving mental wellbeing through immersing yourself in the outdoors.

Find a relaxed pace

While the Japanese approach to punctuality is famous the world over, Okinawans tend to have a slightly more chilled out take on timekeeping. Called ‘Uchinaa’, this laidback islander vibe equates to a slower pace, with no rushing, less stress and a forgiving attitude to lateness.