Better Nutrition for Longevity

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There are islands in Japan where the healthiest population exist on the earth. They are the islands of Okinawa, an archipelago southwest of Japan. Here people suffer 80% fewer incidents of breast and prostate cancer, less heart attacks, lower cases of diabetes and lower rates of colon and ovarian cancer than America.

What is their secret to healthier living? They live a less stressful life and eat a more nutrient dense diet. You do not have to move there to reap the benefits. You can just follow these tips and get started on your healthier new life here.

It is not only important to have a healthy body mass index (BMI), maintaining it is equally important. Research indicates yo-yo dieting can be linked to elevated risks of hypertension and endometrial cancer. Having too much upper body fat puts you at risk for heart disease. If you keep yo-yo dieting- take a good look at your method of weight loss. Reduce your portion size and increase your activity.

Americans are always rushing. They eat convenience foods. Okinawans enjoy their meals. They enjoy sitting down with family and friends. Eating is more of a social activity where the focus is not on the food, but on the interactions with other people. If you can teach yourself to enjoy your meals as a social activity, you will eat more slowly and most likely make more thoughtful food selections. In addition, taking the time to prepare a meal can give your meals more meaning.

In Okinawa people eat locally grown foods. As a result their food choices are fresher, riper and more flavorful. It also means they are constantly changing their dietary intake. This change up of nutrients may help explain their resistance to chronic illness. Here in America we can eat more seasonally by shopping in local farmer’s markets or join a community-supported agriculture (CSA) program. These CSA groups allow you to buy a share of a local farm so you can get weekly shipments of fresh farm products.

It takes 20 minutes for the body to signal to the brain that is it full. Americans like to eat until they are stuffed. In Okinawa they eat until they are 80% full. You can use a hunger rating system to monitor your level of satisfaction. During a meal, rate your hunger on a scale of 1 to 5- (1 is famished and 5 is stuffed.) By just taking the time to think about how you actually feel, you are less likely to overeat.

Okinawans eat more foods but lesser calories. They chose foods with more nutrients, greater bulk and fewer calories per gram. Vegetables, fruits, whole grains and lean proteins and fish make up their diets. You need to eat fewer fats, oils, sugar and fatty proteins while increasing your intake of vegetables, fruits, whole grains and lean proteins. This will make you feel fuller and significantly cut your risk of chronic diseases. Consuming 25 grams of whole grains daily can help reduce your risk of coronary heart disease by 15%. Whole grains are full of antioxidants.

A major part of the Okinawans diet is seafood which provides omega-3 fatty acids. These fats protect the body from heart disease, depression and Alzheimer’s because they reduce arterial inflammation. Another stable in their diet is soy which is made up of antioxidant-rich proteins. You can try to get more fish into your diet. Try to get some soy into your diet at least once a week.

The Okinawan people are also very fit. Many engage in many physical activities such as gardening, walking, tai chi or dance. They tend to get their daily exercise in the evenings which they indicate help’s relieve daily tensions and prepare their bodies for rest.

Okinawan people go to bed early. Their elders suffer less sleep problems compared to Japanese living in urban areas. Lack of sleep has been linked to depression, overeating and reduced cognitive function. Developing a nightly routine can help you unwind and get to bed earlier. Turn off your television and practice a relaxing nighttime ritual. If you are struggling to get up each morning, your body needs more sleep.

Okinawans have a strong personality and a sense of control. They hold themselves accountable for their own success and failures. They feel a sense of accomplishment for their achievements. They are very socially involved and feel a strong sense of community. They are also very adaptable so they worry less. Challenges keep them strong. They learn from mistakes and then use their experiences to try again. Also very important to them is spirituality. Religion and faith keeps their lives balanced. If you do not practice a particular religion, seek out another group activity with like-minded people.