For millennia, people have strived to live longer. Yet today, only one place in the world has made significant progress: the Japanese island of Okinawa. In Okinawa, 68 out of every 100,000 inhabitants are centenarians — 3 times more than in US populations of the same size. This can mostly be attributed to how they eat.
In fact, a physician named Dr. Hector Garcia notes that people around the world are now adopting the Okinawan or Ikigai diet to emulate this longevity. In his international bestselling book Ikigai – The Japanese Secret to a Long and Healthy Life, he wrote how ikigai means “a reason for living.” It involves putting purpose into what you eat, giving you happiness and satisfaction that helps you live longer.
But how can you adopt such a diet in a place like LA? This quick and easy guide takes a few tips from the book to help you get started.
Eat the rainbow
The Ikigai Diet is mostly plant-based, so get at least 60% of your daily caloric intake from vegetables. To make sure you’re eating enough variety, try “eating the rainbow.” Consuming vegetables of different colors will give you a healthy dose of phytonutrients, which can protect you from chronic diseases.
According to Dr. Garcia, 100% of the centenarians he and his co-author, Francesc Miralles, interviewed maintained a vegetable garden, so consider starting your own. Alternatively, try buying produce locally. According to LA Magazine, you can find farmers’ markets all over LA on various days of the week.
Consume more carbs than protein
Carb-heavy foods should contribute another 33% to your daily calories, so you’ll be eating more carbs than protein. In fact, Okinawa’s centenarians follow a 10:1 carb-to-protein ratio. A 2019 BBC article titled A High-Carb Diet May Explain Why Okinawans Live So Long revealed that such a diet can prevent the onset of common age-related diseases like cancer, diabetes, and dementia.
So stock up on noodles, sweet potatoes, and especially white rice, which form the basis of the Okinawan’s diet. When you do eat protein, stick to fish and plant-based sources like tofu, beans, and seaweed. If you’re looking for inspiration, consider sampling Kaz the Soba Place‘s “Tokyo,” a freshly-made soba dish topped with shredded nori and green onions.
Brew more tea
“Tea began as a medicine and grew into a beverage,” Japanese scholar Okakura Kakuzo wrote in The Book of Tea. Indeed, Okinawa’s centenarians drink an average of three cups a day, which may help toward their longevity. The teas they drink the most include Sanpin-cha, which is a mix of green tea and jasmine flowers, and white tea.
Sanpin-cha is great for stress relief. It even has antioxidants that protect the body from free radicals that have been linked to heart disease and certain types of cancer. Meanwhile, both Sanpin-cha and white tea are rich in polyphenols, or micronutrients known to protect against conditions like Alzheimer’s and Parkinson’s. Local shops like Alfred offer modern twists to the drink, like White Coconut Loose Leaf White Tea.
Savor your food
The way you consume your food plays a significant role in the Ikigai Diet. As an Okinawan adage goes: “Walk slow and go far.” So never be in a rush. Instead, make time to relax and appreciate life. Once in a while, consider dining out and simply enjoying your food.
Fortunately, the Ikigai Diet doesn’t restrict you to Japanese cuisine. Just scout out restaurants that serve high-carb veggie dishes with minimal protein — and, of course, a relaxing atmosphere. You might want to try Malibu Farm in LA, where you can eat fresh, organic food on a pier overlooking the Pacific. You might also enjoy dining amid lush plant life at the Mediterranean-inspired FIG in Santa Monica.
Though LA is one of the largest and busiest urban centers in America, it’s also one of the trendiest. That being said, you have all the means to follow your own version of the Ikigai Diet, even here. Just remember to find purpose and happiness in everything you do — including your diet — and you’ll be set to have a life well-lived.
Article was specially written for www.discovering-la.com by Allison Woods