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The Okinawa Program Export Edition
There is nothing more universal than the desire to slow down the aging process, to live a long, full life with health, energy, and independence. The Okinawa Program presents the first evidence-based program to make this possible. Authored by a team of preeminent medical and scientific experts, this breakthrough book documents the diet, exercise, and lifestyle practices of the world's healthiest, longest-lived people and reveals how readers can apply these practices to their own lives.In Okinawa, the occurrence of heart disease is only one fifth that of American levels. The rate of breast, ovarian, and prostate cancers is less than a quarter of American levels. And the number of centenarians per hundred thousand is six times that of the United States. Most important, Okinawans have the world's longest disability-free life expectancy.Concluding a long-term, collaborative scientific study, The Okinawa Program clearly and expertly explains the reasons for this remarkable successful aging phenomenon. With a realistic four-week Turnaround Plan for diet, fitness, and psychological well-being, this book offers nearly one hundred easy, fast, and delicious recipes, as well as a moderate exercise routine derived from the former island kingdom's unique martial arts. The authors introduce the cognitive and spiritual practices that have emerged as crucial to the overall health of Okinawan elders and also include resources and an extensive reference section for further information.Accessible, authoritative, and comprehensive, The Okinawa Program can help readers minimize their risk for heart disease, breast, ovarian, prostate, and colon cancers, osteoporosis, and Alzheimer's disease, as well as maintain healthy body weight, reduce stress, and develop more satisfying personal relationships. The Okinawa Program is a life-changing guide to increased health and youthful vigor at any age.
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First published January 1, 2001
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January 15, 2021
3.5 stars.
This is a program for better life, based on a 25-year Okinawan Centenarian Study, by the Willcox twins and Dr. Suzuki. It's more than just the diet that they talk about here, but things like exercise, attitude and having a good social life. Of course many younger Okinawan's don't quite follow the old ways (and suffer as a result), but for anyone that wants to live a longer, active life, this offers a pretty good guide, though I've rated it 3.5 because of some disagreements: some chapters (especially 7 and 8) feels a bit 'woo' to me, and I also don't want to use alfalfa sprouts anyone, not after what I read in Greger's ”How Not To Die” book about them (nothing good in eating them). Also: optimism =/= being an extrovert!
But anyway: this is a pretty thorough book. Besides the main chapters, you should also read the appendixes and some comments in the references. (There's also a list of resources – books, website and such – at the end). They do seem to aim towards the North American audience here (including some of the food stuff in the recipes), but those living elsewhere won't feel left out much, even if you do have to calculate a bit if you use metric/litre measurements.
So, chapters:
1: introduction to the Okinawan elders (easy to prove since the family registers have been kept since 1879, undisturbed), and how the writers got into researching their longevity
2: the study, its areas and measurement system (Suzuki started in 1975, the brothers in 1994); key findings; why high-protein diets are not a good idea
3 to 5: on food – basics, practical, healing type; the food pyramid, serving sizes; guidelines, focus on certain foods in detail; supplements guide
6: physical fitness, especially martial arts, tai chi (with some moves shown), walking, stretching; gardening also good
7: spirituality & religion, and its healing ways (social, mental, physical); looking at certain things within it, like prayer, celebrations, etc.
8: time rhythm – taking things slowly, avoiding stress in certain ways
9: relationships & supporting network; how to strengthen it
10 & 12: four-week food plan, with recipes (I found the use of oil sprays here quite strange: I'd rather be careful in the amount of using it than just spray lightly every time).
11: conclusion
Although I had objections to some small things here, the whole was quite thorough and inspiring. The amount of notes I made about the food section showed me how working that part was, and though I don't think I will use the seafood part of the food pyramid (though seaweed will be included), the rest seemed workable. The other hints in the book were slightly obvious, but did make me think what I could improve, what I could use from here. Although I didn't really think I would get much from reading the book, in the end I was surprised. I think others might also get something from reading this book, so give it a go.
This is a program for better life, based on a 25-year Okinawan Centenarian Study, by the Willcox twins and Dr. Suzuki. It's more than just the diet that they talk about here, but things like exercise, attitude and having a good social life. Of course many younger Okinawan's don't quite follow the old ways (and suffer as a result), but for anyone that wants to live a longer, active life, this offers a pretty good guide, though I've rated it 3.5 because of some disagreements: some chapters (especially 7 and 8) feels a bit 'woo' to me, and I also don't want to use alfalfa sprouts anyone, not after what I read in Greger's ”How Not To Die” book about them (nothing good in eating them). Also: optimism =/= being an extrovert!
But anyway: this is a pretty thorough book. Besides the main chapters, you should also read the appendixes and some comments in the references. (There's also a list of resources – books, website and such – at the end). They do seem to aim towards the North American audience here (including some of the food stuff in the recipes), but those living elsewhere won't feel left out much, even if you do have to calculate a bit if you use metric/litre measurements.
So, chapters:
1: introduction to the Okinawan elders (easy to prove since the family registers have been kept since 1879, undisturbed), and how the writers got into researching their longevity
2: the study, its areas and measurement system (Suzuki started in 1975, the brothers in 1994); key findings; why high-protein diets are not a good idea
3 to 5: on food – basics, practical, healing type; the food pyramid, serving sizes; guidelines, focus on certain foods in detail; supplements guide
6: physical fitness, especially martial arts, tai chi (with some moves shown), walking, stretching; gardening also good
7: spirituality & religion, and its healing ways (social, mental, physical); looking at certain things within it, like prayer, celebrations, etc.
8: time rhythm – taking things slowly, avoiding stress in certain ways
9: relationships & supporting network; how to strengthen it
10 & 12: four-week food plan, with recipes (I found the use of oil sprays here quite strange: I'd rather be careful in the amount of using it than just spray lightly every time).
11: conclusion
Although I had objections to some small things here, the whole was quite thorough and inspiring. The amount of notes I made about the food section showed me how working that part was, and though I don't think I will use the seafood part of the food pyramid (though seaweed will be included), the rest seemed workable. The other hints in the book were slightly obvious, but did make me think what I could improve, what I could use from here. Although I didn't really think I would get much from reading the book, in the end I was surprised. I think others might also get something from reading this book, so give it a go.
July 10, 2025
After living in Japan for 2 years, I didn't need convincing that the Japanese lifestyle and diet was far healthier. I guess I bought it to give ammunition to my argument. The only issue I have with the diet is that it is virtully impossilbe to follow it where I live now. The foods it recommends are not really to be found, or are tremendously expensive. Nevertheless, I agreed with what it was saying. Good book, no diet bs here. I can attest to the fact that the food it recommends is delicious and healthy. Tis unfortunate I can't eat that way here, if I could I would have given it a higher score.
Read this if you want to live forever by eating purple sweet potatoes – just don’t ask why your city doesn’t have walkable streets, affordable food, or lifelong pensions like theirs.
Read this if you want to live forever by eating purple sweet potatoes – just don’t ask why your city doesn’t have walkable streets, affordable food, or lifelong pensions like theirs.
November 8, 2017
I actually read the book, "The Okinawa Way: How to Improve your Health and Longevity Dramatically" by Bradley Wilcox. It appears not to be listed with Amazon at present. I found it to be a remarkable book and a great resource for healthy recipes for healthy eating. It is incredible how lifespan appears to be so much longer in parts of Japan where the Okinawa method of eating has been followed.
November 2, 2019
This is a good book with sound advice on how to eat and live healthily. A note of warning though. It appears to be the exact same book as the 2001 Okinawa Program and the 2005 Okinawa Diet Plan. If it has been updated since the original version, it was too subtle to notice. Even the statistics are still from the 1990's, when it would have been easy for the authors to check for updated figures on the Internet. It's a shame as it makes the book appear quite dated.
As someone who is already quite familiar with Japanese cuisine and culture there wasn't much in the book that I didn't already know. Okinawan cuisine is almost identical to the mainstream Japanese, except for the greater consumption of sweet potatoes, a few local vegetables, and apparently less seafood (fish excluded) as crustaceans and shellfish hardly get mentioned at all. It's mostly the traditional culture (more independent elderly people combined with more support from the local community) and the more relaxed pace of life that differ and probably account for the slightly longer lifespan of Okinawans compared to other Japanese.
As someone who is already quite familiar with Japanese cuisine and culture there wasn't much in the book that I didn't already know. Okinawan cuisine is almost identical to the mainstream Japanese, except for the greater consumption of sweet potatoes, a few local vegetables, and apparently less seafood (fish excluded) as crustaceans and shellfish hardly get mentioned at all. It's mostly the traditional culture (more independent elderly people combined with more support from the local community) and the more relaxed pace of life that differ and probably account for the slightly longer lifespan of Okinawans compared to other Japanese.
March 11, 2018
That is really a great book showing the lifestyle and eating habits of Okinawan people, who are considered as the longest-lived. It covers all the areas on body, mind and spirit and how the balanced act will lead to stay healthy. Highly recommended !!
November 28, 2020
Okinawa has kept records of the number of centenarians for centuries, so it is really the only place in the world where there are verifiably more than 1000 centenarians in these (now Japanese) islands. The two twin Willcoxes, a gerontologist & anthropologist, spent 5 years on the islands, with Dr. Suzuki taking tests, and getting to know these cheery, active people. It is a primer for rethinking how you eat, exercise, organize fun, take on spirituality, and develop community for a long, healthy, active life. It is key to eat for health, sparingly consuming vegetables, lots of soy, fish, herbs, and tea among other things. Meditation and developing a community is also key. How-tos and recipes for each area of life of life are included. This is the best book I have found on the subject of aging, preparing for the next few decades, and how to celebrate life.
January 2, 2021
Read this book years ago and found the notes in my computer.
The Okinawan Program How the World’s Longest-Lived People Achieve Everlasting Health – And How You Can Too
Bradley Wilcox, D Willcox, Makoto Suzuki
You are only as old as your arteries.
Pipes get clogged – blocked with embolism /clot…….break in hemorrahage….usually caused by high blood pressure….
Complain of chest pain or angina – ask if you have pain in legs ….calf pain when walking is sign of compromised blood circulation to the legs…
Poor arterial health senario – high homocysteine and high cholesterol levels….
Key facters for maintaining artery health
1. Artery protective factor 1: low homocysteine levels – by product of protein – converted to methionine or harmless cysteine, IF we have enough B vitamins in our diet- folate, vitamin B6, vitamin B12. *****How we process this amino acid is determined to a certain extent by our genes.****Those who cannot process it …higher risk of heart disease/stroke and vascular disease (leg ulcers or blood clots) ….poor job of processing homocysteine – defect in the vitamin B6 – dependent pathway for processing homocysteine and some are cured by supplementation with vitamin B6.
(Such conditions are rare) several different genes for processing homocysteine…..should fret that we might not be getting enough folate or vitamins B6 and B12 – keep homocysteine in check.
Those who drink high amounts of alcohol or poor intake of folate-rich foods (green leafy veggies, orange juice, whole grains) may be at risk.
Lower homocysteine levels are associated with lower risk of heart disease and stroke.
2. Artery protective factor 2: Low Cholesterol Ratio
Okinawa – under 180 mg /dl – low fat diet spiced with powerful cholesterol-busting foods, exercise, avoidance of smoking, healthy- stress-minimizing psychospiritual outlook –
Eat liberal quantities of cholesterol-busting foods such as soy foods, whole grains, and veggies.
3. Artery Protective Factor 3: Healthy Blood Pressure
Blood pressure too high – break the pipes - also phenomenon called shear pressure….forms at points where blood flow is most turbulent….areas of high pressure small cracks appear in the walls ….uses cholesterol to repair the cracks…..cholesterol is too low at risk for strokes….
Reduction of salt – Okinawans do not have a taste for salt
For every ten points your systolic blood pressure (top #) rises above 120, your risk for heart attack death increase by 30 %. The diastolic (bottom #) only has to rise 5 points 80 for same risk.
Arterial Disease Risk Blood Pressure
Optional Less than 120/80
Average Less than 130/85
Above Average Risk Between 130-139/85-89
High Risk Greater than 139/89
Okinawans avoid risk factors – smoking, obesity, diabetes, Type A personality
High rate of negative risk factors (decrease your chances of getting the disease) – high soy consumption and moderate fish intake.
The building blocks of a heart healthy diet are vegetables, legumes, soybeans, and other beans, fruits, and whole grains – high fiber plant foods…..
Evidence Protective factors Risk Factors
Excellent Fish (omega 3 fat) Diabetes
Low body mass index High Blood Pressure
Low cholesterol ratio High cholesterol ratio
Low homocysteine levels High homocysteine levels
Low saturated fat diet High saturated fat diet
Physical activity Obeisty
Soy intake Smoking
Good Flavonoids Lack of social support
Folate Type A personality
Moderate alcohol Depression
Monounsaturated fat
Veggies
Vit E
Possible B3, B6, B12
Okinawans – low risk for hormone dependent cancers
Lifestyle determinants: dietary – low caloric intake, high consumption of soy, veggies, fish, exercise
Common links between certain cancers – hormone dependent cancers
– follow a similar course – initiation, promotion, progression.
Hit or a # of hits to DNA– initiates growth of malignant clone of cells
….many sources….toxins from diet, radiation, viruses, bacteria……
Gene p53 ……tumor suppressor gene – protects against cancer …..
this gene gets hit early in life – higher risk …..
Prostate cancer – grows slowly- 50% men had it before 80 yrs old.
…key finding what controls the rate of growth….
Okinawa – prostate cancer is rare….
Cells will not grow unless you feed them – hormone dependent cancer cells
feed on hormones….starve them and they die….implicated
hormones (testosterone, estrogen, insulin, insulinlike growth hormones….
Factors that Protect Against Hormone-Dependent Cancers
1. Low calories - lower production of cell-damaging free radicals…..
high-complex-carbohydrate, high fiber diet….
2. Vegetables and Fruits – 7 a day
3. Good Fats - monounsaturated – olive oil, canola oil….
resistance to oxidation…Okinawans use canola oil.
High intake of omega 3 polyunsaturated fat – Okinawans, Japanese, and Inuit eat fish 3 times a week – lower breast cancer risk….salmon, tuna, or mackerel –
4. Low Glycemic Index and High-fiber foods –
High-fiber protective against breast and colon cancer…Okinawans eat a lot of Carbs…main food was sweet potatoes – high fiber……
5. Flavonoids – Okinawans have the highest flavonoid load in world….
(soy products – lower risk of breast cancer……
6. Moderate Alcohol Consumption: link between high alcohol
consumpton and increased risk for hormone dependent cancers, like
breast cancer….alcohol causes increased production of estrogens……
*****telltale signs of increased estrogen including broken capillaries called
spider angiomata,**** palmar erthema (red hands) and ****gynecomastia
(growth of breast tissue- men and women).
Folate protects against colon cancer – destroyed by alcohol.
7. Low Body Fat Level : fat – linked with increased estrogen and insulin….
8. High Level of Physical Activity :
Specific Hormone-Dependent Cancers
Breast Cancer: Rare in Okinawa
Prostate Cancer : Rare in Okinawa
Same risk factors – others high IGF-1 level –hormone like insulin
produced by fat……protective factors – flavonoids, carotenoids,
lycopene, vit E, anti-oxidants, hormone blockers….
Fatty acids –animal fats…culprit….
Protective – vit D, salmon, tuna, herring, mackerel, cod, cod liver oil,
oysters, mushrooms, especially shiitakes. …flavonoids….
high soy or flavonoid diet….
Lycopene – tomatoes, tomato sauce, - Okinawans high level- reddish purple
pigment in imo (Okinawan sweet potato)…..
Colon Cancer: fiber…fiber derived enzyme turns on a protein that
blocks the colon cancer process….lignans (in grains ) maybe….
whole grains, veggies, fruits, soy ….
Ovarian Cancer: same as breast
Strong Bones: diet….flavonoids….exercise…minimal alcohol, tobacco use….
High calcium intake in food and water, high vitamin D level
exposure to sunlight, increased physical activity,
high levels of flavonoids…..
60 to 70 mg of flavonoids….3 glasses of soy milk or 3 handfuls of soy nuts….
The most important determinant of bone density of women is – endogenous estrogen…..
SHARP MINDS
Dietary habits – clean arteries, better blood circulation…high dietary antioxidant intake…
Currently dementia divided into 2 classes : vascular and nonvascular
….artery clogging villain – homocysteine….toxic amino acid….
Vitamin E – high levels – passion for sweet potato….
Ginkgo – German Commission E list as a safe treatment for dementia.
Lean and Fit Bodies
Even as little as 10 additional pounds of weight can increase risk for disease.
Carbohydrates are nature’s perfect fuel. …burn clean…turn into glucose, water and CO2….body deprived carbohydrate break down fat and muscle to make glucose for the brain….fat and protein don’t burn cleanly.
Natural Menopause
Lifestyle determinants: diet – especially flavonoids derived from
soy products, exercise, walking, gardening….
Okinawans – use no HRT – get natural estrogens (natural SERMS)
large amount of soy ….flavonoids….other phytoestrogens
– lignans – derived from flax and other grains….Soy and Flax are king and queen …legumes (beans, peas,) onions and broccoli ….protection from the damaging effects of estrogen while allowing you all the beneficial effects…..
Flavonoids and lignans – estrogen blockers….selective blockers…allow estrogen to connect where beneficial (bones) – block it where it can damage….
Youthful Sex Hormones
Okinawans – sex hormones decline more slowly….
DHEA – steroid produced in human adrenal gland – anti-aging ….under study..
Reduced Free-Radical Damage : low calorie intake, high antioxidant intake from veggies, legumes (especially soy), herbs, and physical activity.
Excellent Psychospiritual Health
Scored low on “time urgency” “tension” and high on “self-confidence and “unyieldingness” …..optimistic attitudes, adaptability, easy –going ….moderation key cultural value….
STRESS-RESISTANT PERSONALITY – optimistic outlook, internal sense of control, emotional stability, adaptability, low levels of negative emotionality (including depression, anxiety, hostility, self-consciousness or social unease, impulsiveness, vulnerbillity)….bounce back …..resilience…..
Strong-willed, can-do attitudes --- elderly in respected position …sense of well-being….
Chapter 3 The Heathiest Diet In the World (pg 68)
Emphasized vegetables, whole grains, soy foods, fish …..Okinawan elders ..average of 7 servings of vegetables and fruits a day, 7 servings of grains per day, 2 servings of flavonoid-rich soy products a day: omega 3 rich fist several times a week, minimal dairy products and meat.
Guideline 1: Eat a variety of foods, mainly from plant sources.
Guideline 2: Eat at least 5 or more servings of vegetables and fruits daily.
(elders- 6 veggies and 1 fruit- at least 2 soy foods, veggies, potatoes, legumes)
Guideline 3: Eat 6 or more servings of grain-based foods daily (elders-3
servings rice, buckwheat noodles, wheat noodles)
Guideline 4: Make complex carbs the basis of the diet (55% total calories) and
limit simple sugars (elders – 54 % carbs – old days 80% carbs
sweet potatoes)
Guideline 5: Limit fat to 30 % or less of total calories…
monounsaturates 15% or less, polyunsaturates about 10% or less…..
Guideline 6: Limit total salt intake to less than 6 gms per day
Okinawan blend of Eastern-Western cooking – “chample (pronounced champuru) meaning east-west fusion…similar to California fusion.
Okinawan method of cooking – low-temperature stir-fry, using mainly
canola oil….very low in saturated fat- high in monounsaturates
(reduce LDL, raise HDL)…heart healthy omega 3 ….
Canola in comparison to Olive Oil – Olive has 2ce the unhealthy saturates and no good omega 3 …not as healthy as canola oil.
High Soy and Veggie Content – diet – both reduce cancer…do not eat a lot of fruit…eat mostly pork, poultry….10 % diet…
Shojin Ryori – get 5 colors on your table – red, yellow, blue-green, white and black…..get variety of foods ….
Red – red cabbage, red pepper, paprika
Yellow – egg, corn, polenta, squash, mushrooms
Green-
White – rice, bread, noodles, potato
Black – black beans, black eyed peas, black olives, nori seaweed sheets, nori,
Use Herbs:
1. Green mint leaves – perilla (shiso), peppermint, flat leaf parsley
2. Yellow tumeric (ucchin) flakes – spinkle in soup, combine w rice
3. Red Chili peppers – sprinke on baked potato, noodles, tuna salads
4. White sesame seeds – spinach, green salad,
5. Black dried seaweed – nori or wakame seaweed….
Cut Excess Calories: Hara hachi Bu – eat until you are 8 parts full (out of 10)
…..do not stretch your stomach with big meals….
…burning of calories that creates free radicals….Okinawans eat a lot of food while keeping calorie count low – foods high in unrefined carbs and fiber…
Tips for Minimizing your calories:
1. Make wise choices when dining out. …choose fish….veggies…
.no fatty sauces or dressing….substitute potatoes with broccoli…..
2. Follow the Okinawan Food Pyramid….
3. Keep a record of what you eat…
16 Secrets for Eliminating Excess Calories:
1. Spice up your meals …..hot chili peppers,
2. Bulk up your salads…..chop up celery, carrots, broccoli, onions, …
chew more and eat less….
3. Drink water before your meal….
4. Try a juice spritzer, instead of straight juice….
5. Have a cup of green or jasmine tea before you walk….liberates fatty acids
from muscles so you can burn fat faster….flavonoids in tea – healthy.
6. Spray, don’t pour the oil……canola oil….use a sprayer for grilling,
baking…..2 sprayings of oil, gives about ½ teaspn compared to poured….
7. Have chunky soup: feel fuller and eat 1/5th less than pureed soup.
8. Read labels
9. Get a lunchbox…whole grain bread, fat-free cream cheese or soy butter.
10. Measure before cooking pasta …
11. Savor your snack….smell first, savor slowly on tongue, eat slowly…
12. Earn your calories….do sit ups or push ups before eating.
13. Satisfy your cravings in other ways….sugarless gum, mint.
14. Friendly reminders: written reminders help us stay on right track.
15. Think small: buy small packages.
16. Get inspired: find a role model to imulate…
17. Graze, don’t gorge….several small meals a day….
Ten Healthy Snacks:
1. 1 piece of bread w 1 tbspn hummus
2. 1 whole-grain English muffin w 1 tbspn fat-free cream cheese
3. Half cantaloupe filled with low-fat yogurt
4. A baked potato with fat-free sour cream.
5. Veggie burger with lettace, tomato
6. Soy nuts
7. Celery sticks w hummus, almond butter, peanut butter (non-hydrogenated)
8. Piece of fruit
9. Low-fat muffin
Carbohydrates form the preferred fuel …..clean burning….in contrast to fats and protein ….dirtier and less efficient fuels….provide direct fuel in form of glucose….
The Glycemic Index - ….helps create moderate lifetime eating pattern…In reality, any calories you consume in excess of your body’s needs turn to fat whether they are from carbs, protein, or fat – except that it’s easier to turn fat into fat….
Glucose Load – considers blood sugar effect of dietary fiber and the Glycemic index. Glucose load is lowered by taking in less refined carbs….
Glycosylation – too much glucose in the blood can literally stick to other cells and interfere with their function in a process called “glycosylation” (making sugar).
Tips To Decrease Your Glucose Load
1. Eat soy – low on GI scale
2. Add a twist of lemon – lemon lowers the GI index for a food – acidic quality.
3. Add a splash of good fat – olive or canola – just a dash of beneficial fat will
slow the absorption of carb and blood sugar rise….
4. Cut back on refined carbs and sugar – (white flour, white rice, sweets) – use whole grains
The Okinawan Program How the World’s Longest-Lived People Achieve Everlasting Health – And How You Can Too
Bradley Wilcox, D Willcox, Makoto Suzuki
You are only as old as your arteries.
Pipes get clogged – blocked with embolism /clot…….break in hemorrahage….usually caused by high blood pressure….
Complain of chest pain or angina – ask if you have pain in legs ….calf pain when walking is sign of compromised blood circulation to the legs…
Poor arterial health senario – high homocysteine and high cholesterol levels….
Key facters for maintaining artery health
1. Artery protective factor 1: low homocysteine levels – by product of protein – converted to methionine or harmless cysteine, IF we have enough B vitamins in our diet- folate, vitamin B6, vitamin B12. *****How we process this amino acid is determined to a certain extent by our genes.****Those who cannot process it …higher risk of heart disease/stroke and vascular disease (leg ulcers or blood clots) ….poor job of processing homocysteine – defect in the vitamin B6 – dependent pathway for processing homocysteine and some are cured by supplementation with vitamin B6.
(Such conditions are rare) several different genes for processing homocysteine…..should fret that we might not be getting enough folate or vitamins B6 and B12 – keep homocysteine in check.
Those who drink high amounts of alcohol or poor intake of folate-rich foods (green leafy veggies, orange juice, whole grains) may be at risk.
Lower homocysteine levels are associated with lower risk of heart disease and stroke.
2. Artery protective factor 2: Low Cholesterol Ratio
Okinawa – under 180 mg /dl – low fat diet spiced with powerful cholesterol-busting foods, exercise, avoidance of smoking, healthy- stress-minimizing psychospiritual outlook –
Eat liberal quantities of cholesterol-busting foods such as soy foods, whole grains, and veggies.
3. Artery Protective Factor 3: Healthy Blood Pressure
Blood pressure too high – break the pipes - also phenomenon called shear pressure….forms at points where blood flow is most turbulent….areas of high pressure small cracks appear in the walls ….uses cholesterol to repair the cracks…..cholesterol is too low at risk for strokes….
Reduction of salt – Okinawans do not have a taste for salt
For every ten points your systolic blood pressure (top #) rises above 120, your risk for heart attack death increase by 30 %. The diastolic (bottom #) only has to rise 5 points 80 for same risk.
Arterial Disease Risk Blood Pressure
Optional Less than 120/80
Average Less than 130/85
Above Average Risk Between 130-139/85-89
High Risk Greater than 139/89
Okinawans avoid risk factors – smoking, obesity, diabetes, Type A personality
High rate of negative risk factors (decrease your chances of getting the disease) – high soy consumption and moderate fish intake.
The building blocks of a heart healthy diet are vegetables, legumes, soybeans, and other beans, fruits, and whole grains – high fiber plant foods…..
Evidence Protective factors Risk Factors
Excellent Fish (omega 3 fat) Diabetes
Low body mass index High Blood Pressure
Low cholesterol ratio High cholesterol ratio
Low homocysteine levels High homocysteine levels
Low saturated fat diet High saturated fat diet
Physical activity Obeisty
Soy intake Smoking
Good Flavonoids Lack of social support
Folate Type A personality
Moderate alcohol Depression
Monounsaturated fat
Veggies
Vit E
Possible B3, B6, B12
Okinawans – low risk for hormone dependent cancers
Lifestyle determinants: dietary – low caloric intake, high consumption of soy, veggies, fish, exercise
Common links between certain cancers – hormone dependent cancers
– follow a similar course – initiation, promotion, progression.
Hit or a # of hits to DNA– initiates growth of malignant clone of cells
….many sources….toxins from diet, radiation, viruses, bacteria……
Gene p53 ……tumor suppressor gene – protects against cancer …..
this gene gets hit early in life – higher risk …..
Prostate cancer – grows slowly- 50% men had it before 80 yrs old.
…key finding what controls the rate of growth….
Okinawa – prostate cancer is rare….
Cells will not grow unless you feed them – hormone dependent cancer cells
feed on hormones….starve them and they die….implicated
hormones (testosterone, estrogen, insulin, insulinlike growth hormones….
Factors that Protect Against Hormone-Dependent Cancers
1. Low calories - lower production of cell-damaging free radicals…..
high-complex-carbohydrate, high fiber diet….
2. Vegetables and Fruits – 7 a day
3. Good Fats - monounsaturated – olive oil, canola oil….
resistance to oxidation…Okinawans use canola oil.
High intake of omega 3 polyunsaturated fat – Okinawans, Japanese, and Inuit eat fish 3 times a week – lower breast cancer risk….salmon, tuna, or mackerel –
4. Low Glycemic Index and High-fiber foods –
High-fiber protective against breast and colon cancer…Okinawans eat a lot of Carbs…main food was sweet potatoes – high fiber……
5. Flavonoids – Okinawans have the highest flavonoid load in world….
(soy products – lower risk of breast cancer……
6. Moderate Alcohol Consumption: link between high alcohol
consumpton and increased risk for hormone dependent cancers, like
breast cancer….alcohol causes increased production of estrogens……
*****telltale signs of increased estrogen including broken capillaries called
spider angiomata,**** palmar erthema (red hands) and ****gynecomastia
(growth of breast tissue- men and women).
Folate protects against colon cancer – destroyed by alcohol.
7. Low Body Fat Level : fat – linked with increased estrogen and insulin….
8. High Level of Physical Activity :
Specific Hormone-Dependent Cancers
Breast Cancer: Rare in Okinawa
Prostate Cancer : Rare in Okinawa
Same risk factors – others high IGF-1 level –hormone like insulin
produced by fat……protective factors – flavonoids, carotenoids,
lycopene, vit E, anti-oxidants, hormone blockers….
Fatty acids –animal fats…culprit….
Protective – vit D, salmon, tuna, herring, mackerel, cod, cod liver oil,
oysters, mushrooms, especially shiitakes. …flavonoids….
high soy or flavonoid diet….
Lycopene – tomatoes, tomato sauce, - Okinawans high level- reddish purple
pigment in imo (Okinawan sweet potato)…..
Colon Cancer: fiber…fiber derived enzyme turns on a protein that
blocks the colon cancer process….lignans (in grains ) maybe….
whole grains, veggies, fruits, soy ….
Ovarian Cancer: same as breast
Strong Bones: diet….flavonoids….exercise…minimal alcohol, tobacco use….
High calcium intake in food and water, high vitamin D level
exposure to sunlight, increased physical activity,
high levels of flavonoids…..
60 to 70 mg of flavonoids….3 glasses of soy milk or 3 handfuls of soy nuts….
The most important determinant of bone density of women is – endogenous estrogen…..
SHARP MINDS
Dietary habits – clean arteries, better blood circulation…high dietary antioxidant intake…
Currently dementia divided into 2 classes : vascular and nonvascular
….artery clogging villain – homocysteine….toxic amino acid….
Vitamin E – high levels – passion for sweet potato….
Ginkgo – German Commission E list as a safe treatment for dementia.
Lean and Fit Bodies
Even as little as 10 additional pounds of weight can increase risk for disease.
Carbohydrates are nature’s perfect fuel. …burn clean…turn into glucose, water and CO2….body deprived carbohydrate break down fat and muscle to make glucose for the brain….fat and protein don’t burn cleanly.
Natural Menopause
Lifestyle determinants: diet – especially flavonoids derived from
soy products, exercise, walking, gardening….
Okinawans – use no HRT – get natural estrogens (natural SERMS)
large amount of soy ….flavonoids….other phytoestrogens
– lignans – derived from flax and other grains….Soy and Flax are king and queen …legumes (beans, peas,) onions and broccoli ….protection from the damaging effects of estrogen while allowing you all the beneficial effects…..
Flavonoids and lignans – estrogen blockers….selective blockers…allow estrogen to connect where beneficial (bones) – block it where it can damage….
Youthful Sex Hormones
Okinawans – sex hormones decline more slowly….
DHEA – steroid produced in human adrenal gland – anti-aging ….under study..
Reduced Free-Radical Damage : low calorie intake, high antioxidant intake from veggies, legumes (especially soy), herbs, and physical activity.
Excellent Psychospiritual Health
Scored low on “time urgency” “tension” and high on “self-confidence and “unyieldingness” …..optimistic attitudes, adaptability, easy –going ….moderation key cultural value….
STRESS-RESISTANT PERSONALITY – optimistic outlook, internal sense of control, emotional stability, adaptability, low levels of negative emotionality (including depression, anxiety, hostility, self-consciousness or social unease, impulsiveness, vulnerbillity)….bounce back …..resilience…..
Strong-willed, can-do attitudes --- elderly in respected position …sense of well-being….
Chapter 3 The Heathiest Diet In the World (pg 68)
Emphasized vegetables, whole grains, soy foods, fish …..Okinawan elders ..average of 7 servings of vegetables and fruits a day, 7 servings of grains per day, 2 servings of flavonoid-rich soy products a day: omega 3 rich fist several times a week, minimal dairy products and meat.
Guideline 1: Eat a variety of foods, mainly from plant sources.
Guideline 2: Eat at least 5 or more servings of vegetables and fruits daily.
(elders- 6 veggies and 1 fruit- at least 2 soy foods, veggies, potatoes, legumes)
Guideline 3: Eat 6 or more servings of grain-based foods daily (elders-3
servings rice, buckwheat noodles, wheat noodles)
Guideline 4: Make complex carbs the basis of the diet (55% total calories) and
limit simple sugars (elders – 54 % carbs – old days 80% carbs
sweet potatoes)
Guideline 5: Limit fat to 30 % or less of total calories…
monounsaturates 15% or less, polyunsaturates about 10% or less…..
Guideline 6: Limit total salt intake to less than 6 gms per day
Okinawan blend of Eastern-Western cooking – “chample (pronounced champuru) meaning east-west fusion…similar to California fusion.
Okinawan method of cooking – low-temperature stir-fry, using mainly
canola oil….very low in saturated fat- high in monounsaturates
(reduce LDL, raise HDL)…heart healthy omega 3 ….
Canola in comparison to Olive Oil – Olive has 2ce the unhealthy saturates and no good omega 3 …not as healthy as canola oil.
High Soy and Veggie Content – diet – both reduce cancer…do not eat a lot of fruit…eat mostly pork, poultry….10 % diet…
Shojin Ryori – get 5 colors on your table – red, yellow, blue-green, white and black…..get variety of foods ….
Red – red cabbage, red pepper, paprika
Yellow – egg, corn, polenta, squash, mushrooms
Green-
White – rice, bread, noodles, potato
Black – black beans, black eyed peas, black olives, nori seaweed sheets, nori,
Use Herbs:
1. Green mint leaves – perilla (shiso), peppermint, flat leaf parsley
2. Yellow tumeric (ucchin) flakes – spinkle in soup, combine w rice
3. Red Chili peppers – sprinke on baked potato, noodles, tuna salads
4. White sesame seeds – spinach, green salad,
5. Black dried seaweed – nori or wakame seaweed….
Cut Excess Calories: Hara hachi Bu – eat until you are 8 parts full (out of 10)
…..do not stretch your stomach with big meals….
…burning of calories that creates free radicals….Okinawans eat a lot of food while keeping calorie count low – foods high in unrefined carbs and fiber…
Tips for Minimizing your calories:
1. Make wise choices when dining out. …choose fish….veggies…
.no fatty sauces or dressing….substitute potatoes with broccoli…..
2. Follow the Okinawan Food Pyramid….
3. Keep a record of what you eat…
16 Secrets for Eliminating Excess Calories:
1. Spice up your meals …..hot chili peppers,
2. Bulk up your salads…..chop up celery, carrots, broccoli, onions, …
chew more and eat less….
3. Drink water before your meal….
4. Try a juice spritzer, instead of straight juice….
5. Have a cup of green or jasmine tea before you walk….liberates fatty acids
from muscles so you can burn fat faster….flavonoids in tea – healthy.
6. Spray, don’t pour the oil……canola oil….use a sprayer for grilling,
baking…..2 sprayings of oil, gives about ½ teaspn compared to poured….
7. Have chunky soup: feel fuller and eat 1/5th less than pureed soup.
8. Read labels
9. Get a lunchbox…whole grain bread, fat-free cream cheese or soy butter.
10. Measure before cooking pasta …
11. Savor your snack….smell first, savor slowly on tongue, eat slowly…
12. Earn your calories….do sit ups or push ups before eating.
13. Satisfy your cravings in other ways….sugarless gum, mint.
14. Friendly reminders: written reminders help us stay on right track.
15. Think small: buy small packages.
16. Get inspired: find a role model to imulate…
17. Graze, don’t gorge….several small meals a day….
Ten Healthy Snacks:
1. 1 piece of bread w 1 tbspn hummus
2. 1 whole-grain English muffin w 1 tbspn fat-free cream cheese
3. Half cantaloupe filled with low-fat yogurt
4. A baked potato with fat-free sour cream.
5. Veggie burger with lettace, tomato
6. Soy nuts
7. Celery sticks w hummus, almond butter, peanut butter (non-hydrogenated)
8. Piece of fruit
9. Low-fat muffin
Carbohydrates form the preferred fuel …..clean burning….in contrast to fats and protein ….dirtier and less efficient fuels….provide direct fuel in form of glucose….
The Glycemic Index - ….helps create moderate lifetime eating pattern…In reality, any calories you consume in excess of your body’s needs turn to fat whether they are from carbs, protein, or fat – except that it’s easier to turn fat into fat….
Glucose Load – considers blood sugar effect of dietary fiber and the Glycemic index. Glucose load is lowered by taking in less refined carbs….
Glycosylation – too much glucose in the blood can literally stick to other cells and interfere with their function in a process called “glycosylation” (making sugar).
Tips To Decrease Your Glucose Load
1. Eat soy – low on GI scale
2. Add a twist of lemon – lemon lowers the GI index for a food – acidic quality.
3. Add a splash of good fat – olive or canola – just a dash of beneficial fat will
slow the absorption of carb and blood sugar rise….
4. Cut back on refined carbs and sugar – (white flour, white rice, sweets) – use whole grains
January 23, 2025
Really great and inspiring book regarding wellness and health.
I will surely spend much more time with it in the future, going over the recipes and getting inspiration for my nutrition and fitness journeys.
I will surely spend much more time with it in the future, going over the recipes and getting inspiration for my nutrition and fitness journeys.
April 7, 2007
Very interesting look at Eastern cuisine as a healthy model for healthy living. It looks closely at the Okinawa population of Japan and the keys to their remarkable cenitarian population. Looking at lifestyle factors such as stress, interpersonal relationships and general activity level paired with diet, it is easy to see how these factors have produced a large portion of the Okinawa population that lives to be over 100 years old.
October 17, 2017
Very significant work on populations over a lifetime. A rare gem.
February 19, 2019
Overall it was a good book. There’s a lot there and part of the problem for me was that I found myself repeatedly asking “why am I reading this?” And so it failed to apply the material to the reader. There’s a good tea selection and the proper way to steep and their nutritional values was helpful. There’s a decent guide to those who are seeking Taoism and the life benefits that accompany that kind of lifestyle. And I did like the meal guides towards the end of the book a long with some healthy recipes to try out. Definitely two star rating for sure!
May 6, 2020
Interesting to be sure—outdated at times but it’s clear the author had a lot of respect for the culture
March 14, 2021
The details are a little older, I supposed it was publish a while ago.
Its a more American research towards this, but still interesting.
The suggested menus are too American centric.
Its a more American research towards this, but still interesting.
The suggested menus are too American centric.
September 3, 2023
Fantastic insight to traditions & changing of times
September 26, 2023
Very study heavy with a lot of amazing recipes i Need to try.
May 25, 2024
Interessant boek! Heb veel geleerd over Okinawaanse voeding en leefstijl. Soms wel lastige medische termijn die ik moest Googlen maar verder toegankelijk geschreven.
August 27, 2017
Canadian researchers share the science behind longevity. The authors were early proponents of forgoing meat proteins and eating more plants and grain, and there are some good recipes. It's not just about diet though - also solid evidence that exercise, meditation, and finding meaning in your life add years.
June 26, 2019
Straight off the bat the cover of this book caught my eye with the word 'Okinawa' and 'ageing', it is no surprise that Japan is one of the healthiest country in the world but Okinawa is an extension of that. I love how the book was very comprehensible without lots of numbers or big sophisticated vocabularies I was able to easily grasp the science concepts.
The book looks into the most common illness that we face and how the food we eat can cure us or harm us. At every page I managed to learn little new things like ' the bone is a living tissue constantly being remodelled'. I appreciated that their diet plan consists of two versions: one for asian cuisine and one for western so in that way everyone can easily approach the diet plan. Although I'm not particularly religious, I liked that they touched upon the importance of having faith and being positive because everything in interconnected.
The book looks into the most common illness that we face and how the food we eat can cure us or harm us. At every page I managed to learn little new things like ' the bone is a living tissue constantly being remodelled'. I appreciated that their diet plan consists of two versions: one for asian cuisine and one for western so in that way everyone can easily approach the diet plan. Although I'm not particularly religious, I liked that they touched upon the importance of having faith and being positive because everything in interconnected.
August 17, 2010
I think I started this book in chapters 10 years ago. It is what the title suggests a program based on the Okinawan lifestyle. It makes huge claims though based in part on the results of a long-standing result project bring together 2 Canadian researchers and a Japanese researcher.
What did I learn from this book? I already knew the dietary issues lower calories, less animal fats, more Omega 3 and flavenoid foods. Also the lifestyle issues of exercise, stress responses, and mental health optimism.I suppose what I learned was more in the chapter call the Helaing Web. About the psychosocial issues of living longer. e.g. "yuimara is the practice of sharing and helping others ... means connecting circle." Also the principle of moai meaning " meeting for a common purpose ... get together regularly for the purposes of reciprocal support." These emerged from the village rural settings. We tend to think that the ways of the rural village setting leads to a shortened life span but perhaps that is an urban prejudice?
What did I learn from this book? I already knew the dietary issues lower calories, less animal fats, more Omega 3 and flavenoid foods. Also the lifestyle issues of exercise, stress responses, and mental health optimism.I suppose what I learned was more in the chapter call the Helaing Web. About the psychosocial issues of living longer. e.g. "yuimara is the practice of sharing and helping others ... means connecting circle." Also the principle of moai meaning " meeting for a common purpose ... get together regularly for the purposes of reciprocal support." These emerged from the village rural settings. We tend to think that the ways of the rural village setting leads to a shortened life span but perhaps that is an urban prejudice?
January 12, 2009
I am excited about my move to Okinawa, maybe if I immerse myself in their culture I can become healthy :)
I am not surprised by the studies, they have a very healthy approach to life, both physically and spiritually and the west could learn a lot from their culture. Do I see that happening? Not really, the west is too happy with our fast pace living and our commercialism but in an ideal world....
While I don't subscribe to the belief that reading a book about a culture and how they live a long life is going to make you just like them I still love this book. The truth is you could implement many of the things Okinawans do, but really I think you'd have to live their lifestyle as they do to gain 100% of their health benefits.
This book has me very excited to be a part of their culture, even if only for a few years.
I am not surprised by the studies, they have a very healthy approach to life, both physically and spiritually and the west could learn a lot from their culture. Do I see that happening? Not really, the west is too happy with our fast pace living and our commercialism but in an ideal world....
While I don't subscribe to the belief that reading a book about a culture and how they live a long life is going to make you just like them I still love this book. The truth is you could implement many of the things Okinawans do, but really I think you'd have to live their lifestyle as they do to gain 100% of their health benefits.
This book has me very excited to be a part of their culture, even if only for a few years.
February 10, 2010
I feel like a bit of a cheater posting this one because I didn't actually finish it. I read probably half of it. Out of order. In random chunks. Reading this book created the weird experience of being bored and feeling extremely guilty at the same time. The good: I think the basic advice of this book (more veggies, less meat, less salt, more ambient exercise) is fabulous. The bad: so much research it's difficult to keep all the facts straight and the particulars of the program are very difficult to implement in life. It's such a complete overhaul of our western lifestyles that I can't even figure out where to start.
July 30, 2008
This book embodies my views on health: eat right for health. Weight loss is secondary, a side effect. It covers the whats and whys of healthy eating, and delves into other areas of life that need attending to for health, such as exercise, spirituality, and relaxation.
I highly recommend this book.
I highly recommend this book.
April 24, 2008
Okinawa fascinates me. It is the most "together" place I know. This book analyzes what it is about Okinawa that lets people live long, mellow, physically fit and spiritually sound lives. What's more, I found plenty of practical ways to bring my own lifestyle in synch with these healthy models.
February 28, 2019
Based on the lifestyle of the elder generation of Okinawans, this book is one of the results of a twenty-five year study. Highly readable, informative, and very much not a fad diet, based around lifestyle change over dropping the current bogeyman from your diet. Highly recommended.
January 20, 2008
Excellent eating plan and guide to total wellness.
April 12, 2008
Still working on this one, but love it.
June 25, 2008
good book - good advice; healthy living tips
January 6, 2009
Want to live longer? Read this book.
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