Celebrating a centenary
It's believed that Okinawa has the world's largest number of
centenarians, with 50 people per 100,000 aged more than 100 years.
In most developed countries including the USA, the rate is between
10 and 20 per 100,000.
One of the factors contributing to Okinawans' longevity, a study
shows, is their diet - low in saturated fat but high in seafood,
seaweed, fruit and vegetables.
Another striking factor is their low intake of calories, due to
a cultural tradition called "hara hachi bu" meaning "eat until you
are only 80-per-cent full", which is widely practiced in
Okinawa.
The Okinawans consume about 500 calories less than the typical
2,000-plus-calorie diet eaten daily by an adult woman in a Western
country.
Based on the Okinawan experience, it can be safely said that the
ageing process is influenced by a variety of genetic, environmental
and lifestyle factors. While we can't control all of these, there
are lots of things we can do to increase our chances of living
longer.
1. Stay active - exercise not only helps keep body fat levels
down, it also keeps the brain active. A US study of 6,000 women
aged 65 years and above found that those who were active tended to
retain their cognitive function better than those who were
sedentary.
2. Watch calories - while a severe reduction in calories is not
advised if you are normal weight or underweight, try to concentrate
on wholesome foods like fruit, vegetables and whole grains, and aim
to keep off the kilos.
3. Load up on fruits and vegetables - the more brightly coloured
the better. Fruits and vegetables are rich sources of bioflavenoids
and other antioxidants, which are known to help neutralise free
radicals.
4. Choose good fats - moderate amounts of mono-unsaturated fats
(olive oil, canola oil, fatty fish, nuts, seeds, flax). Eat fish
two to three times a week.
5. Get enough sleep - a lack of sleep increases the risk of
obesity and can affect metabolism and hormone production. Aim for
at least seven to eight hours a night.
6. Moderate alcohol - high alcohol intakes are linked to
increased body weight and other health issues including certain
cancers. If you drink alcohol, limit yourself to just one or two
drinks daily and aim for two alcohol-free days a week.
7. De-stress - whatever works for you: meditation, yoga,
religion, a simple cup of tea or a walk in a garden.
8. Don't smoke - smoking is linked to an increased risk of
cancers, heart disease and stroke.