Okinawa Longevity Secrets: Ikigai, Moai and Hara Hachi Bu

Ikigai: a reason to get up

Ikigai is a Japanese word often translated as 'reason for being'. In Okinawa, elders describe having a role, such as tending a garden, teaching a craft or caring for grandchildren, that gives each day a point.

Moai: friends for life

A moai is a small group of friends, traditionally formed in childhood, who commit to supporting each other for life. They meet regularly, share news and, historically, pooled money to help members in hard times.

Hara hachi bu: stop at 80%

Before meals, many Okinawans say 'hara hachi bu', a reminder to stop eating when about 80% full. Eating slowly lets the body signal fullness before you overeat.

The traditional plate

The traditional diet was built on purple and orange sweet potatoes, leafy vegetables, tofu and other soy foods, seaweed and herbs, with fish and pork as occasional foods. It is low in calories for its volume and rich in fibre and plant compounds.

Movement without a gym

Elders garden, walk and sit on the floor, getting up and down many times a day. That daily movement builds leg strength and balance.

What changed

After the Second World War, Western foods arrived. Younger Okinawans now have higher rates of obesity than their grandparents, a reminder that the benefits come from the lifestyle, not from the location.

Okinawan herbs and teas

Okinawans use herbs such as turmeric (ukon), mugwort (fuchiba), shikuwasa (a citrus) and goya (bitter melon) in cooking and teas. Jasmine tea (sanpin-cha) is a daily drink. These contribute flavour, antioxidants and ritual. Evidence for specific health effects is limited, but they replace sugary drinks and add variety. Try unsweetened herbal teas and bitter greens in your meals.

Replace one sweet drink a day with tea.

Okinawan karate, dance and movement

Traditional Okinawan karate, folk dances such as eisa and daily practices like gardening and walking keep older people moving, flexible and balanced. Classes for seniors are popular, with slow, flowing movements similar to tai chi. Joining a dance or movement class gives exercise and friendship. Choose an activity that is fun, social and safe for you.

Movement should bring joy, not just fitness.

What the Okinawa Centenarian Study found

Beginning in 1975, researchers at the Okinawa Centenarian Study followed elders in the Ryukyu islands and found remarkably low rates of heart disease, stroke and certain cancers compared with mainland Japan and the West. Many elders were lean, active and sociable well into their 90s. Their traditional diet was high in vegetables and sweet potatoes, low in calories relative to volume and modest in meat and fish.

The study also revealed a way of thinking about age: elders were treated as valued members of the community, with roles in festivals, family and village life.

The traditional Okinawan plate

Historically, a large portion of calories came from orange and purple sweet potatoes, supplemented by rice, vegetables, tofu and other soy foods, seaweed, bitter melon and small amounts of pork and fish. The diet was high in fibre, antioxidants and plant protein, and low in saturated fat and sugar. Herbal teas, especially jasmine tea, were common.

To adapt it at home, build meals around starchy vegetables, add leafy greens and a protein such as tofu, lentils or fish, and keep red meat and sweets for celebrations.

A day in the life

Elders rise early, garden, walk, practise light exercise or martial arts, and share meals. They sit on the floor, which means standing up and down many times a day, building leg strength and balance. Afternoons might include a visit to the moai or a game; evenings bring family. There is little rushing, and a sense of humour is valued.

You can borrow the spirit: sit on the floor for stretching, grow something edible, set a weekly meeting with friends and eat dinner early and light.

Hara hachi bu and the Okinawan approach to ageing

Beyond food, Okinawan culture treats ageing as a natural stage with its own role, not a decline to be hidden. Elders are honoured at festivals and give advice; many continue to work in gardens or fishing communities for decades. The language has few words for 'retirement'. This mindset may protect against the loneliness and loss of purpose that often follow leaving work elsewhere.

Borrowing from Okinawa without moving

Plant a small herb or vegetable pot. Learn a few Okinawan-style recipes: miso soup with vegetables, goya (bitter melon) stir-fry, sweet potato. Form your own moai of friends. Say a short phrase before meals, such as 'hara hachi bu', to remember to stop at about 80 per cent. Reflect on your ikigai each morning. Respect elders in your family by asking for their stories.