The Secret to Longevity: Lessons from Okinawa Island
As we ease out of the festive season and return to a semblance of normalcy, many of us find ourselves reflecting on habits that may need a little fine-tuning. Christmas is often a time of indulgence—a well-deserved treat—but it’s also an opportunity to learn lessons that could positively impact our health and wellbeing.
This week, I want to share some insights I’ve gained from studying the practices of long-lifers. Specifically, I’ll focus on a simple yet powerful principle from Okinawa Island in Japan that can bring transformative benefits to our lives.
What Is “Hara Hachi Bu”?
In Okinawa, home to some of the longest-living people in the world, there is a saying that has been passed down through generations: “Hara Hachi Bu.” It means, “Stop eating when you’re 80% full.” This mindful eating habit is a cornerstone of the Okinawan diet and lifestyle, contributing significantly to their remarkable longevity.
The practice encourages restraint, discipline, and an appreciation for “lightness” within the body. By not overeating, the people of Okinawa avoid placing undue strain on their digestive system, maintain a healthy weight, and prevent many of the chronic illnesses associated with overconsumption.
Similarly, yogic traditions advise that the stomach should be filled with half food, one-quarter water, and one-quarter air during meals. This balance fosters not only physical health but also mental clarity, promoting a sense of harmony between the body and mind.
Why Does Eating Less Matter?
It might seem counterintuitive in a world where abundance is often equated with success, but eating less—or more specifically, eating just enough—has profound benefits:
- Improved Digestion: Overeating overwhelms the digestive system, leading to discomfort and potential issues like acid reflux or bloating. Eating to 80% fullness allows the stomach to process food more efficiently.
- Weight Management: Consuming fewer calories reduces the risk of obesity and related conditions such as diabetes and heart disease.
- Reduced Oxidative Stress: Overeating can accelerate the production of free radicals in the body, which are linked to ageing and chronic illnesses. By eating mindfully, oxidative stress is minimised.
- Mental Clarity: Lightness in the body often translates to lightness in the mind. Overeating can lead to sluggishness and fatigue, whereas eating just enough keeps energy levels steady.
- Enhanced Longevity: Research has shown that calorie restriction can increase lifespan and improve overall health by reducing the risk of age-related diseases.
How to Practise “Hara Hachi Bu”
The concept of eating to 80% fullness might sound simple, but it requires mindfulness and a strong connection to your body’s signals. Here are some tips to help you get started:
1. Eat Slowly
Take your time during meals. Chew thoroughly and savour each bite. Eating slowly gives your brain time to register when your stomach is nearing fullness.
2. Listen to Your Body
Tune in to your body’s hunger and satiety cues. Avoid eating out of boredom or emotion, and stop when you feel satisfied, not stuffed.
3. Portion Control
Serve smaller portions to begin with. You can always go back for more if you’re genuinely still hungry.
4. Avoid Distractions
Eating while watching TV or scrolling through your phone can lead to mindless overeating. Focus on your meal to fully experience it and recognise when you’ve had enough.
5. Drink Water
Incorporate the yogic principle of leaving a quarter of your stomach for water. Staying hydrated helps control appetite and supports digestion.
Applying This Wisdom Post-Christmas
The festive season often sees us indulging in rich foods and larger portions than usual. While it’s important to enjoy these moments, January is an ideal time to reassess and recalibrate our habits.
Try adopting “Hara Hachi Bu” as part of your daily routine. Start with one meal a day where you consciously practise eating to 80% fullness, and gradually extend this to all your meals. Over time, you may notice a lighter, more energised feeling in your body and mind.
A Longevity Mindset
Beyond eating habits, the Okinawan way of life encompasses a broader mindset centred on community, purpose, and balance. Their diet is predominantly plant-based, rich in vegetables, legumes, and whole grains. They remain physically active well into old age, and they nurture strong social connections that provide emotional support and joy.
At Revitalize Clinic in Gravesend, I’m passionate about sharing the power of small, sustainable changes that can lead to a healthier and more fulfilling life. Whether it’s through Osteopathy, personal training, or counselling, my goal is to support you in becoming mentally well, physically fit, and pain-free.
Join the Conversation
Have you tried mindful eating or similar practices before? What changes have you noticed in your health and wellbeing? Let us know in the comments or share your thoughts when you visit the clinic.
For more tips on health and longevity, contact us on 01474 356 284, email info@revitalizeclinic.co.uk, or book in at www.revitalizeclinic.co.uk. I’m here to guide you every step of the way.
Let’s make 2025 the year of mindful living and improved wellbeing. Embrace the lessons of “Hara Hachi Bu” and take a step towards a healthier, longer, and more vibrant life.
Words that lead to longer life | what long lifers say before they eat