Bijendra Gogoi
(bijendragogoidme@gmail.com)
The world is experiencing an extraordinary phenomenon with people across the globe living longer lives. Today, most individuals can expect to reach their sixties and beyond, with this trend steadily gaining momentum. According to the World Health Organization, by 2030, one in six individuals worldwide will be over 60 years old. This demographic shift is both profound and unprecedented. The global population aged 60 and above is projected to rise from 1 billion in 2020 to 1.4 billion by 2030. By 2050, this figure will double, with the number of people aged 80 or older tripling to 426 million. Known as population aging, this transformation first emerged in high-income nations, with Japan leading the way. Today, nearly 30% of Japan’s population is over 60, a staggering testament to the nation’s longevity.
The rise of centenarians is equally extraordinary. The world is now home to an estimated 722,000 centenarians, according to the United Nations’ 2024 projections. Japan, with its remarkable 146,000 centenarians, boasts the highest number of individuals aged 100 and above. Japanese life expectancy, at 84 years, is the highest globally, significantly surpassing India’s 69 years and the United States’ 76 years. Among Japan’s regions, Okinawa stands out. Once devastated by World War II, this area has emerged as a beacon of longevity, boasting a life expectancy higher than the national average. Agimi, a village in Okinawa, is renowned as the “Village of Longevity.” The secret to these extraordinary lifespans has been explored in detail by Hector Garcia and Francesc Miralles in their bestselling book, Ikigai: The Japanese Secret to a Long and Happy Life.
The Okinawa Program: Nutrition as a Foundation of Health
Diet plays a pivotal role in Japanese longevity. In The Okinawa Program by Bradley J. Wilcox and D. Craig Wilcox, the authors reveal that the Japanese consume an astonishing variety of vegetables daily, with Okinawans averaging 18 different types. Over a lifetime, some centenarians are known to have eaten as many as 206 varieties of food, predominantly vegetables. The Japanese adhere to a “rainbow diet,” ensuring their meals are as colorful as the seven hues of the rainbow, symbolizing nutritional diversity. Fruits and vegetables are consumed five to seven times a day, contributing to 30% of their daily caloric intake. Rice, the staple food in Okinawa, is complemented by fish, which they eat about three times a week.
Hara hachi bu: The Art of
Eating Moderately
Central to the Japanese philosophy of eating is Hara hachi bu, an ancient practice advocating for eating only until one is about 80% full. This mindful approach fosters moderation and ensures the body is neither overfed nor deprived. While portions are small, the focus is on nutrient-rich, antioxidant-packed foods. Meals are served in small containers, creating an illusion of abundance while maintaining modest quantities. Additionally, Okinawans have a tradition of drinking sanpincha, a blend of green tea and jasmine flowers, three times a day. This tea is renowned for its ability to lower blood cholesterol, further contributing to their well-being.
Radio Taiso: Embracing Daily Movement
Physical activity is seamlessly woven into the fabric of Japanese life. Since the pre-World War II era, many start their day with Radio Taiso, a morning exercise routine broadcast over the radio. Today, television and online videos have supplemented the traditional radio program. About 30% of the population engages in these light exercises daily, prioritizing consistent movement over strenuous gym routines. This emphasis on staying active, even through simple daily activities, underscores their holistic approach to health.
Moai: Strength in Social Bonds
Social connections are vital to Japanese well-being. Informal groups known as Moai foster camaraderie and mutual support. Members with shared values and interests come together to organize social activities, from banquets to sports. These groups, funded by monthly contributions, help combat isolation and nurture emotional stability. In Agimi, the community is divided into 17 neighborhood groups, each with designated leaders and organizers for cultural events, festivals, and longevity programmes. Such tight-knit communities cultivate a sense of belonging and collective joy, enhancing both mental and emotional health.
Wabi-sabi and Ichi-go-ichi-e: Finding Beauty in Impermanence
The Japanese worldview embraces imperfection and transience, reflected in the philosophy of Wabi-sabi. This perspective finds beauty in flaws and celebrates life’s imperfections as sources of growth and meaning. Similarly, the concept of Ichi-go-ichi-e urges individuals to treasure the present, recognizing its fleeting nature. By savoring life’s simple joys and accepting its impermanence, the Japanese cultivate gratitude and contentment. This mindful outlook not only enriches their lives but also contributes significantly to their happiness and longevity.
Unlocking the key
The secret to Japan’s remarkable longevity resides in a harmonious fusion of mindful eating, regular physical activity, robust social connections, and a profound philosophy that celebrates the beauty and transience of life. Through these practices, the Japanese have unlocked not only the key to a prolonged existence but also to a rich, fulfilling, and meaningful life. We too can enhance our lifespan and cultivate a harmonious, contented existence by embracing similar habits, which hold the potential to transform our health and overall well-being. What is required is not merely awareness but a steadfast commitment to implement these habits with discipline and resolve. The obstacle for most individuals is not a lack of knowledge or desire to lead a meaningful life but the absence of consistency, which often undermines progress. Instead of procrastinating or endlessly deliberating over our aspirations for a longer, happier life, we must act with intention and persistence. By adopting a well-structured routine anchored in positivity and determination, we can pave the way for a life that is not only longer but profoundly enriched.