Certain countries are characterized by a high life expectancy among their populations, and a specific country is known for three habits that have been proven to help increase longevity. Okinawa in Japan is referred to as the "Island of the Immortals" due to its high number of residents who have lived over the past century. The diet of Okinawa is rich in carbohydrate fiber, including sweet potatoes. Older individuals who consumed a fiber-rich diet were 80 percent more likely to live longer and maintain better health compared to those who did not, according to a recent study published in the Journal of Gerontology. Studies have found that those consuming an average of 29 grams of fiber daily had a reduced risk of cancer, heart disease, and diabetes, along with improved cognitive and cardiovascular functions.
**Refined Carbohydrates vs. Fiber-Rich Carbohydrates**
Scientists and health experts agree that carbohydrates are not all the same. Healthier sources of carbohydrates include those that are unprocessed or minimally processed such as whole grains rich in fiber, vegetables, fruits, and beans, all of which promote health by providing vitamins, minerals, and a wide range of important phytochemicals. Diets of poor quality that contain a lot of refined carbohydrates and processed meats have been associated with shorter lifespans, underscoring once again that vegetables, whole grains, nuts, and healthy fats are among the best foods to consume for a longer life.
**Fermented Foods**
The longevity of Okinawans is also reflected in their love for fermented foods that promote gut health. The presence of good bacteria helps individuals live longer and healthier lives, according to a study published in the Journal of the American Society for Microbiology. Canadian and Chinese researchers collaborated in one of the largest studies of the human microbiome, examining gut bacteria from over 1,000 individuals of all ages and health conditions, and found a correlation between individual health and the bacteria present in their intestines. A study published in the National Library of Medicine and National Institutes of Health further investigated the impact of fermented foods on cognitive functions, indicating that plant-based fermented foods, such as vegetables and fruits, play an important role in human nutrition by providing essential vitamins, minerals, and nutrients.
**Exercise**
The Okinawans' love for exercise is another key factor in longevity. The population engages in a lot of physical activity that helps improve heart health and reduce stress. Stress hormones can put additional strain on the heart, and exercise helps with relaxation and stress relief. Workouts function similarly to beta-blocker medications by helping to slow the heart rate and lower blood pressure, thereby reducing the risk of heart disease and increasing longevity.
