Eat Healthy live longer

A long life is no accident, as only a small proportion is genetically-determined. The rest is shaped by our lifestyles, says Mark Bunn

The Southern Japanese prefecture of Okinawa is home to the world’s most thoroughly researched long-living population. Until recently, elderly Okinawans enjoyed not only what was the world’s longest life expectancy but also the world’s longest health expectancy. Unlike the long-living Hunzans, Vilcabambans and Abkhasians, whose ages are often over-inflated, the accuracy of the Okinawans’ longevity is unquestionable as their ages are validated through the koseki, the Japanese family registration system.

Despite becoming highly industrialised, and thus missing out on many of the pristine, unpolluted environmental conditions most other long-living cultures enjoy, the Okinawans have been renowned for their longevity. They have had up to five times the number of centenarians found in most developed countries. More importantly, elderly Okinawans have commonly remained healthy, strong and vital beyond 100 years of age. Even at such ages they have continued to farm, be active and play with their great-great-grandchildren-often up until the last year or so of their lives.

The authors of the world famous Okinawa Centenarian Study showed the Okinawans had among the lowest mortality rates in the world. Coronary heart disease risk was up to 80 per cent less than in the United States. They also had 80 per cent less prostate and breast cancer, more than 50 per cent less colon and ovarian cancer, 40 per cent fewer hip fractures as well as a lower incidence of strokes, dementia, menopausal difficulties and a range of other age-related problems. In one case, an autopsy on a female centenarian showed that her coronary arteries were virtually free of atherosclerotic plaque.

While common factors such as heredity, regular exercise, strong social and family bonds and relatively stress-free living are given for the remarkable ageing of the Okinawans, one of the most distinguishing reasons cited is their exceptionally simple and healthful diet. So successful is this way of eating that a book based on its principles, The Okinawa Diet Plan, has become a bestseller. Traditionally, in addition to consuming a low number of calories generally, the Okinawan diet was based on:

•  Minimal or no processed food
•  Almost entirely fresh, seasonal and locally grown produce
•  Diet with healthy complex carbohydrates — whole grains, fruits and vegetables
•    Various nuts and seeds
•   Regular small intakes of fresh fish, but minimal meat or eggs

It seems no coincidence that people who enjoy long life expectancies consume naturally intelligent diets. Unfortunately, things are changing now. In a 2003 review of the longevity and diet in Okinawa, as reported in the Asia Pacific Journal of Public Health, the authors note that Okinawans now have life expectancies no higher than the national average for Japan. In their discussion of possible reasons for this change, they note that between 1988 and 1998, the daily intake of meat had increased while the daily intake of pulses and green and yellow vegetables — which were originally about 30 per cent and 50 per cent higher than the national average respectively — had declined to the level of the national average.

With growing ‘modernisation’, younger Okinawans are quickly forsaking the traditional diet of their elders in favour of more fast, processed foods. Researchers overseeing this shift are seeing a direct correlation between the amount of Western foods being eaten and the rapid rise in disease now commonly being experienced by younger Okinawans. Photographs of slim, vibrant 100-year-old elders sitting next to obese teenagers paint a very sad picture of the rapid decline in Okinawan health as they move away from eating natural foods.

In light of the understanding of food intelligence, we can put into perspective some of the food issues that commonly cause confusion in today’s world.

Organic vs non-organic

So how does organic food fit in with food intelligenceIJ Organic food simply means that the food is grown without such things as artificial pesticides, fertilisers, hormones or antibiotics.

While this is certainly a good thing, it is important not to automatically equate organic food with high-intelligence food. While most people think of organic food as the healthiest option, you can still buy organic foods that are either highly processed or not fresh. Many breakfast cereals which now market themselves as being organic are still highly processed, old, dead, unhealthy foods. Just because some of the ingredients were grown organically, it doesn’t mean that they have any semblance of life-force, or intelligence, once you buy them. Just because the fruit and vegetables you buy are organic, it won’t matter much if they are three weeks old by the time you eat them. This is not to suggest buying organic is not to be recommended. The point is: Don’t focus on going organic at the expense of eating food that isn’t fresh or is highly processed. Fresh, non-organic whole foods are far better than organic foods that are highly processed or have lost their life-force.

The way out

•   Have at least 80 per cent of your diet as whole foods. Consume less food in processed forms, that is packaged foods, cookies, crackers, refined sugars or white flour.
•  Have at least 80 per cent of your diet as plant foods. Meat can be considered an old or life-force diminished food as it comes from ‘dead’ animals. The large majority of the world’s longest living cultures have eaten meat in small amounts, if at all — usually as a side dish or as part of special celebrations.
•   Have at least 80 per cent of your diet as fresh foods. Consume less food that is old or life-force depleted — leftovers, canned foods or microwaved foods.

The writer is Australia-based health expert