For as long as I can remember, I’ve been fascinated by stories of people who seemingly defy the aging process.
Maybe it’s because I spent my early career in tech — an environment obsessed with what’s “new and next” — that I found myself equally drawn to those who’ve lived long, full lives without chasing the latest youth-obsessed trends.
The more I read about global longevity hotspots, the more I kept returning to Okinawa, a Japanese region famous for its remarkably high number of centenarians who remain active, alert, and happy well into their triple-digit years.
My own experiences — especially after witnessing my parents’ divorce and investing in my emotional well-being — taught me that a long life doesn’t necessarily mean a fulfilling one.
Longevity only matters if we pair it with a sense of joy and purpose.
And that’s exactly what struck me about Okinawan elders: they don’t just live longer, they thrive.
Below, I’ll share 5 practices I’ve discovered that many of these remarkable folks credit their vitality.
1. Practice “hara hachi bu” (stop eating when you’re 80% full)
One of the first things you’ll hear about Okinawan longevity is hara hachi bu — the cultural habit of eating until you’re about 80% full.
This is more than a dieting tactic. It’s a mindset that reflects respect for both food and the body. Instead of mindlessly consuming until they’re stuffed, Okinawans pay attention to their hunger cues and stop before feeling uncomfortably full.
I used to wolf down meals at my desk during my software development days.
My focus was on staying alert, not on savoring or pacing. But I noticed my energy levels spiked and crashed in predictable cycles, and I’d often feel bloated after lunch.
When I started experimenting with “hara hachi bu,” it was challenging at first — our culture tends to revolve around finishing everything on our plates. Yet, I soon found my afternoons were more productive, and I felt calmer, almost lighter.
Over time, this habit shifted my perspective on food from a stress-fueled necessity to a more deliberate, pleasurable practice.
The partial caloric restriction from stopping before you’re fully stuffed can reduce the chances of chronic diseases like obesity, diabetes, and heart issues.
But from a psychological standpoint, there’s also a sense of self-awareness embedded here.
You don’t just feed your body — you engage with your meal in a way that respects boundaries and fosters gratitude.
2. Find an “ikigai” (a reason to get up in the morning)
If you’ve ever woken up dreading the day’s tasks, you know how draining it can be. In contrast, ikigai is about having a sense of purpose — a reason you can’t wait to roll out of bed each morning.
For Okinawans, ikigai might be tending a small vegetable garden, volunteering in the community, or caring for grandchildren.
I stumbled into my own version of ikigai after leaving full-time software development to explore digital anthropology.
Suddenly, I wasn’t just working to pay bills — I was fueled by curiosity about how technology shapes human culture, and that curiosity gave me a meaningful push every day.
I realized that, for me, ikigai wasn’t a single project — it was the bigger vision behind it.
Even being a stepdad carries its own sense of purpose, one that keeps me learning and growing in ways no job description ever could.
The great thing about ikigai is that it doesn’t have to be grand or career-oriented.
A daily walk through nature, a creative pursuit, or teaching a child to read can be just as potent a reason to greet the morning with enthusiasm.
When you have that sense of meaning, it’s easier to maintain motivation, optimism, and resilience — traits that undoubtedly contribute to longevity.
3. Cultivate strong social bonds
In many Western cultures, independence is prized.
We often admire the lone wolf figure — successful, driven, and self-reliant.
But in Okinawa, there’s a tradition called moai: small, tight-knit groups that offer emotional and financial support to one another throughout life.
These circles are formed in childhood or young adulthood and persist for decades, providing a safety net that alleviates stress and fosters a sense of belonging.
When I first learned about moais, I couldn’t help but reflect on the power of community I felt in my younger years.
After my parents’ divorce, I realized how crucial a support system is, whether it’s made up of close friends or just one reliable confidant.
My personal “moai” is a group of former colleagues, friends from my stepdad journey, and neighbors who love to gather over a potluck meal.
We share advice, celebrate small wins, and offer a hand when someone’s struggling.
Loneliness and isolation have been linked to numerous health problems, including heart disease, cognitive decline, and increased mortality.
By staying engaged in a community, Okinawans protect themselves emotionally and physically.
The key isn’t just having social connections but having meaningful ones. Strong relationships translate to lower stress levels and a longer, healthier life.
4. Move naturally and often
When we think about exercise, we might picture gyms, treadmills, or high-intensity workouts.
Yet many Okinawan elders have never set foot in a fitness center. Instead, they incorporate natural movement throughout their day.
They garden, walk to visit neighbors, or kneel on tatami mats and get back up multiple times a day, keeping their muscles and joints flexible.
I’ve grappled with sedentary habits myself.
At one point, I spent upwards of 10 hours a day in front of a computer. My back ached, and my stress levels soared.
These days, I try to sprinkle movement into the spaces of my routine:
I take short walks between writing sessions, do quick stretches when the coffee’s brewing, and occasionally bike to run errands.
None of these activities require me to train like an athlete; they’re just ways to stay active without turning it into a chore.
By integrating movement into everyday life, Okinawans maintain functional strength and agility well into old age.
This approach also reduces the mental barrier that often comes with the idea of “working out.” Instead of psyching themselves up for a grueling session, they simply live in a way that keeps them on their feet and in motion.
5. Foster a sense of calm and resilience
Another common thread among Okinawan elders is a peaceful resilience that allows them to handle life’s hurdles with grace.
Whether it’s daily stressors or bigger life challenges, they seem to carry an inner steadiness that shields them from prolonged worry.
Part of this might be culturally ingrained — there’s less emphasis on relentless ambition and more on contentment, relationships, and mindfulness.
I used to underestimate the impact of stress on overall health. But after repeatedly burning out in high-pressure roles, I realized how much chronic stress can sap not just your mental health but your physical vitality as well.
While Okinawans aren’t strangers to hardship (their history includes war, economic struggles, and natural disasters), they’ve cultivated a communal mindset that balances adversity with support, acceptance, and optimism.
One practical way to nurture calm is through simple routines.
Some Okinawans practice light meditation or prayer at home altars — others enjoy tea ceremonies that slow down the rhythm of the day.
I’ve taken cues from these rituals by doing short breathing exercises or taking 15-minute “mindset breaks.” It might be as basic as sitting quietly, focusing on each breath, or jotting down a gratitude list.
These mini-pauses recalibrate my stress response, making me more resilient in hectic times.
Final thoughts
Okinawans don’t hold a monopoly on living past 100, nor do they have an exclusive blueprint for a perfect life.
But there’s much we can learn from their day-to-day habits and attitudes.
They prioritize moderation in eating, a sense of purpose, deep social connections, low-intensity movement, and emotional balance.
Put simply, they’re not chasing magic shortcuts. They’re weaving healthy practices into the fabric of everyday life.
In my own journey, I’ve found that adopting even one of these principles — like being more mindful at mealtime or nurturing tighter friendships — can spark noticeable benefits.
After all, it’s not just the length of life that matters, but the quality.
If we can blend the best of our own routines with these time-tested lessons, we just might find a path to living not only longer, but with a deeper sense of vitality and joy.
