Okinawa, Japan

About the Region

For decades, the Okinawa Islands were home to the world's longest-lived female population. This tropical island chain southwest of Japan's mainland has a distinct geographic and cultural makeup. Okinawa's traditional way of life began to change under Western influence, especially from the 1990s onward, and life expectancy among younger generations started to fall — evidence, on its own, of just how decisive lifestyle really is.

Diet: "Hara Hachi Bu"

"Hara hachi bu" — this 2,500-year-old Confucian mantra is spoken aloud before every meal, which is stopped at 80% fullness. This simple habit lines up with virtually everything modern research has found about calorie restriction.

• Sweet Potato (Imo): Purple and orange varieties supplied the bulk of daily calories for 900 years — a source of beta-carotene, fiber and antioxidants.
• Tofu: About 100 grams a day; a source of protein and isoflavones (estrogen-like compounds) being studied for their potential to lower breast cancer risk.
• Bitter Melon (Goya): The island's signature plant. Studies are ongoing into its blood-sugar-balancing effect; eaten cooked on a daily basis.
• Turmeric (Ukon): Used daily in tea and cooking. Its anti-inflammatory properties, driven by curcumin, are well documented.
• Seaweed (Kombu): A source of minerals and iodine, linked to thyroid health.
• Little Meat, Almost No Processed Food: Meat is rare in the traditional Okinawan diet, while sugar and processed food are nearly absent.

Moai and Ikigai

Moai are support circles of five people, formed in childhood and lasting a lifetime. Originally created for financial mutual aid, these groups evolve over time into networks of emotional and social support. Research shows strong moai membership improves survival rates.

Ikigai is Japanese for "reason for being," or "the reason you wake up in the morning." Every Okinawan has an ikigai — tending a garden, raising grandchildren, fishing. Having an ikigai lowers cardiovascular disease risk (Tohoku University research).

• Gardening: Almost every home has a small garden, combining physical activity, a sense of purpose and fresh food.
• Community Rituals: Okinawan ceremonies honoring ancestral spirits strengthen family bonds and collective identity.

Power 9: Principles That Stand Out in Okinawa