Recent discoveries in the science of anti-aging show that we may be able to extend healthy middle-age well into our 80s and live to be 100, whilst keeping in pretty good shape.

So from whom can we draw the most valuable lessons about ageing? New research suggests those who live on the Japanese island of Okinawa have the answer. 

The Okinawans are often healthy well into their 90s or even 100s, with five times as many reaching the century than elsewhere in Japan. So what is the secret to their longevity?

1. Clean plates a no-no

The Okinawans eat a low-fat, low-salt diet of fruit, vegetables, tofu and seaweed. But it’s also about how much they eat – at least 10% less than Britain’s of the same height. This is what they call the ‘Hara Hachi Bu’, which means ‘stop eating when you’re 80% full’ – so leaving a fifth of your food on the plate, or stopping eating when you can say: ‘I’m not hungry anymore’ rather than: ‘I’m full’. 

How to do Hara Hachi Bu:

• Eat slowly and concentrate on your food. It takes 10 minutes for hormones, secreted as you digest, to register satiety in your brain.
• Put your knife and fork down occasionally and consciously sense how satisfied you feel.
• Prioritise protein and high fibre foods. A person uses about 10% of daily energy expenditure in digesting food, on average. But this percentage changes, depending on the type of food you eat.
• When you eat matters – daytime is better. Your body clock regulates sleep patterns, hormone levels, body temperature and metabolism. As we are daytime animals, our metabolism is slower at night.
• Allow at least a 12 hour gap between dinner and breakfast to help your system utilise all available glucose. Once this is done, the body switches to using fat for energy.

2. Do the flamingo test

You may have read before about the benefits of standing on one leg – a simple way to improve balance. But did you know that how long you can stand on one leg is a good predictor of how long you live in good health?

To do the test, time how long you can stand on one leg with hands on hips. Stop counting when your raised foot touches the floor or your other leg, or you have to lift your arms off your hips to steady yourself.

This is what is considered ‘normal’ for your age:

Under 40:
Eyes open – 45 seconds
Eyes closed – 15 seconds

40-49:
Eyes open – 42 seconds
Eyes closed – 13 seconds

50-59:
Eyes open – 41 seconds
Eyes closed – 8 seconds

60-69:
Eyes open – 32 seconds
Eyes closed – 4 seconds

70-79:
Eyes open – 22 seconds
Eyes closed – 3 seconds

80-99
Eyes open – 9 seconds
Eyes closed – 2 seconds

3. Harness positivity 

Inspired by the Okinawans’ amazing longevity, research found that having a purpose in life was key to healthy mental ageing.

People with purpose take more care of their health and take up preventative medical screenings, have protective diets and a more active lifestyle. They want to stay around long enough to achieve their goals.

We also know that thoughts and emotions can affect your health even at a cellular level, meaning positive thinking can help you live longer. In Okinawa, positive thinking is known as ‘ikigai’, which translates as ‘motivating force’. It’s your sense of purpose, curiosity and excitement about life.

4. Drink seaweed soup

Miso soup is often made with brown seaweed, a staple of many Asian diets. It’s rich in fibre and minerals and also contains fucoidan, which can reduce inflammation and improve the immune system.

Fucoidan also appears to help mitigate the effects of viral infection where lung damage is involved – including in coronaviral infections. So eating seaweed could be a way to help protect yourself from COVID-19 too.