Why Okinawa Has the Most Centenarians—and What They Eat Every Day

The Okinawan Mystery: Where Longevity is a Way of Life

If you travel to the southernmost islands of Japan, you’ll find Okinawa—a place often referred to as the “Land of Immortals.” Not because its people live forever, of course, but because the percentage of centenarians (those over 100 years old) is higher here than almost anywhere else in the world.

But why? What is it about this group of islands that promotes such incredible longevity? Scientists and journalists have studied Okinawa for decades, and the answer seems to lie not in one miracle secret, but in a way of life—a combination of diet, mindset, movement, and community.

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Meet Misao Okawa: A Life Well Lived

Let’s start with a real example. Misao Okawa was born in 1898 in Osaka but lived her later years in Okinawa. She was officially recognized by the Guinness World Records as the world’s oldest living woman in 2013, at the age of 115. When asked about her secret, she replied with a smile: “Eating sushi and sleeping well.”

Though Okawa wasn't originally from Okinawa, her lifestyle in her later years matched many practices of local centenarians—light eating, low stress, and social support. Her story is echoed by others in the region, such as Kamada Nakazato, a farmer who lived to 107 and attributed her long life to physical labor, homegrown vegetables, and laughing daily.

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The Power of the Okinawan Diet

One of the biggest factors contributing to Okinawan longevity is their diet. Unlike the stereotypical high-rice Japanese diet, Okinawans traditionally eat a rainbow of vegetables, lean proteins, and lots of sweet potatoes.

Here’s a breakdown of what a typical day might include:

• Sweet potatoes – These aren’t your average orange yams. The local purple sweet potatoes (beni imo) are rich in anthocyanins, powerful antioxidants that protect cells from damage.
• Green and yellow vegetables – Bitter melon (goya), seaweed, cabbage, carrots, and pumpkin are all dietary staples.
• Tofu and legumes – Soy-based foods provide plant protein, phytoestrogens, and are linked to lower risks of breast and prostate cancers.
• Fish – Consumed in moderate amounts, rich in omega-3 fatty acids.
• Very little meat and dairy – Pork may be served during celebrations, but it's not part of daily meals.
• Herbal teas – Infusions like turmeric tea are often consumed for their anti-inflammatory properties.

Perhaps most importantly: they don’t overeat. The Okinawan phrase “Hara hachi bu” means “eat until you’re 80% full.” This concept of calorie control without malnutrition has been studied by researchers like Dr. Makoto Suzuki, founder of the Okinawa Centenarian Study, who observed that caloric moderation led to lower oxidative stress and metabolic burden.

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Science Behind the Longevity

The Okinawa Centenarian Study, one of the longest and most comprehensive population studies of aging, has been ongoing since the 1970s. Led by Dr. Bradley and Dr. Craig Willcox, this research confirmed that Okinawan elders have:

• 80% lower rates of heart disease than Americans
• 50% lower rates of cancer
• Lower incidences of dementia and Alzheimer’s
• Higher levels of DHEA, an anti-aging hormone
• Better physical functionality well into their 90s

Their diet’s high polyphenol content, low glycemic load, and anti-inflammatory effect create an internal environment that discourages chronic disease and encourages long-term cell health.

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Beyond the Plate: Community, Purpose, and Joy

Food is just one part of the Okinawan formula. A deeper layer lies in their social structure and emotional well-being.

Moai: Built-In Social Safety Nets

In Okinawa, children are grouped into moai—small social groups that provide emotional and sometimes financial support throughout life. These groups become trusted networks where members share food, check in on one another, and provide a sense of safety.

Research by the World Health Organization and other public health agencies has shown that social isolation increases the risk of early death by 29%. Okinawan elders often live with extended families or near long-time neighbors, creating daily opportunities for interaction and connection.

Ikigai: A Reason to Wake Up

Another Okinawan practice is ikigai—a personal sense of purpose. Whether it’s growing vegetables, practicing a craft, or helping grandchildren with schoolwork, elders maintain roles that give them meaning and responsibility.

Case in point: Seikichi Uehara, a karate master who was still teaching students at age 95. His passion for tradition and movement kept him engaged and active far beyond average retirement years.

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Natural Movement and Functional Fitness

Okinawans don’t go to the gym. Instead, they integrate movement into daily routines:

• Floor living means sitting on tatami mats, which requires flexibility to get up and down.
• Gardening is not just a hobby—it’s a daily activity. Elders tend to home gardens that produce seasonal fruits and vegetables.
• Cooking from scratch involves standing, lifting, chopping, and movement throughout the day.

Unlike many seniors in the West who become sedentary after retirement, Okinawan elders remain physically and mentally engaged, which supports better balance, posture, and resilience against falls.

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What the Rest of the World Can Learn

There’s no one-size-fits-all formula for a long life, but Okinawa offers several replicable habits:

• Prioritize plant-based, whole foods
• Cook more meals at home with fewer processed ingredients
• Eat slowly, and stop at 80% full
• Join a small group with shared interests or goals
• Stay active in natural, enjoyable ways
• Wake up with purpose, no matter how small it seems

These ideas aren’t exclusive to a remote island in Japan. They’re practical, proven, and, with a little adjustment, adaptable to nearly any lifestyle.