Keep busy, sweat it out, and embrace the years. These are some simple tips on healthy ageing.
THE golden rules of healthy ageing are very simple: eat right, exercise, be your age and do not smoke. Most of all, focus on being happy and don’t forget your life goals.
To embrace the years with positivity, says Professor Makoto Suzuki, 87, one should look at them as chouju, meaning “celebrating long life” in Japanese. “The onus is on us to focus on quality, and work on having many momentous occasions.”
Suzuki, chief director of the Okinawa Research Center for Longevity Science, was speaking to a captive audience at the 1st World Congress of Healthy Aging, in Kuala Lumpur last Wednesday. The title of his talk was, Secrets Of The Okinawan Centenarians’ Longevity.
This specialist in cardiology and gerontology had moved to Okinawa from Tokyo to accept a tenure with the University of Ryukyus 35 years ago. He also had a role model in his own mother, who passed away last year, at the age of 100 years and 10 months.
From the lessons gathered from a community that boasts the highest and healthiest longevity rates in the world, Suzuki says a diet laden with vegetables, but less meat, plays a big part in healthy ageing. The goal is to maintain the same body weight one had at the age of 30.
Statistics from 2006 show that women in Okinawa have an average life expectancy of 87 years, about 10 years higher than that of the men. (In Malaysia, life expectancy averages 73.17 years.)
“The Okinawans have a custom of saying ‘harahachibu’ before each meal. This is a reminder not to overeat. Preferably, one should stop when the stomach is about 70% full,” Suzuki says, when met after his talk at the KL Convention Centre.
He also points out that the Okinawan diet is rich in anti-ageing ingredients such as polyphenol, phytoestrogen, isoflavones and good amyloids. These are commonly found in bitter gourd, soybean products like tofu (Okinawa is especially famous for its silky beancurd), brown rice, cereals and fatty fish.
Okinawans also favour the use of mugwort (artemisiabulgaris), touted for its medicinal qualities. Its leaves are dried, ground and used to flavour grilled meats and vegetable stir frys.
Exercise also comes into the equation and Suzuki advises the young to start as early as possible as the effective benefits of that lessens after the age of 40.