The world recently mourned the loss of Kane Tanaka, a Japanese woman who lived to the remarkable age of 119 years and 107 days. Her passing on April 19, 2022, just nine days after becoming the second oldest person ever, has sparked renewed interest in the secrets behind her longevity. Tanaka's life offers valuable lessons and insights into how we can potentially extend our own lifespans and improve our overall well-being.
Kane Tanaka: A Life of Positivity and Purpose
Born on January 2, 1903, in the southwestern Fukuoka region of Japan, Kane Tanaka witnessed significant historical events, including two World Wars and numerous pandemics. When Guinness World Records recognized Tanaka as the oldest person alive in 2019, she was asked what moment of her life made her happiest, to which she responded: "Now." Tanaka attributed her long life to several factors, including having a large family, sleeping well, maintaining a positive and hopeful outlook, eating good food, and practicing mathematics to keep her brain sharp. She also enjoyed waking up early, starting her day at 6 am.
At 19, she married Hideo Tanaka, who ran Tanaka Mochiya, a family business that produced and sold sticky rice, the sweet red bean soup called zenzai, and udon noodles.
Diet and Lifestyle: Cornerstones of Longevity
While genetics play a role in determining lifespan, studies suggest that lifestyle choices, particularly diet and daily habits, have a more significant impact. It is estimated that around 20-25% of our lifespan is determined by genetics, the rest has to do with what we eat and how we live. In Tanaka's case, her fondness for chocolate, coffee, and fizzy drinks like Coca-Cola might surprise some, but she emphasized the importance of enjoying the things one loves. "I think the secret to long life is to do the things that you like," she told the Japan National Tourism Organisation in 2020. "[By] eating the things I like, doing the things I like, I’ve been able to enjoy each and every day.”
The Japanese Approach to Diet and Longevity
Japan boasts one of the highest life expectancies in the world, with women averaging 88 years and men 82 years. This remarkable longevity is often attributed to the traditional Japanese diet, which is characterized by:
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- Omega-3 Fatty Fish: A staple in the Japanese diet, providing essential fatty acids that promote heart health and reduce inflammation.
- Rice: A primary source of carbohydrates, providing energy for daily activities.
- Soy: Rich in protein and beneficial plant compounds, soy products like tofu and miso are common in Japanese cuisine.
- Miso Soup: A fermented soybean paste soup, offering probiotics and essential nutrients.
- Whole Grains and Vegetables: Providing fiber, vitamins, and minerals, these foods contribute to overall health and well-being.
- Seaweed and Tea: Rich in antioxidants and minerals, seaweed and green tea are integral parts of the Japanese diet.
The Japanese generally consume less red meat and dairy, and keep their intake of salt and unhealthy fats low, contributing to a lower obesity rate compared to many Western countries.
Ikigai: Finding Purpose and Meaning in Life
Beyond diet, the Japanese lifestyle emphasizes "Ikigai," which translates to "a reason for living." This concept encourages individuals to find purpose and meaning in their daily activities, fostering a sense of fulfillment and motivation. The Japanese people stay active and busy even as they age.
Ken Mogi's "5 pillars" of Ikigai offer a framework for incorporating this philosophy into daily life:
- Starting small: Beginning with manageable tasks and gradually building momentum.
- Releasing yourself: Letting go of expectations and embracing imperfection.
- Harmony and sustainability: Living in balance with nature and society.
- The joy of little things: Appreciating the simple pleasures of life.
- Being in here and now: Focusing on the present moment and savoring experiences.
Lessons from Other Centenarians
While Kane Tanaka's story provides valuable insights, other centenarians around the world offer additional perspectives on longevity. Some common themes emerge from their experiences:
- Pork Consumption: Surprisingly, many centenarians share a fondness for pork, which is rich in B vitamins, selenium, zinc, and other beneficial nutrients.
- Chocolate Indulgence: Several centenarians have reported eating chocolate daily, citing its antioxidant properties and mood-boosting effects.
- Egg Consumption: Eggs are a nutritional powerhouse, providing protein, vitamins, and minerals, and are a popular choice among centenarians.
- Stress Management: A positive attitude and the ability to manage stress are common traits among centenarians, who often emphasize the importance of gratitude and social connection.
The Okinawan Blue Zone: A Hotspot for Longevity
Okinawa, a Japanese archipelago, is recognized as one of the world's five Blue Zones, regions with high concentrations of centenarians. The Okinawa Centenarian Study, the world's longest continuously running study of centenarians, has identified several factors contributing to their longevity:
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- Hara Hachi Bu: Eating until 80% full, preventing overeating and promoting healthy weight management.
- Ikigai: Maintaining a sense of purpose and engagement in life.
- Mental Engagement: Staying mentally active through lifelong learning and activities.
- Moai: Participating in social groups and maintaining strong social connections.
- Stress Reduction: Cultivating a slower pace of life and developing stress-resilient personalities.
- Spirituality: Embracing spirituality and maintaining a connection to ancestors and nature.
Practical Tips for a Longer, Healthier Life
Inspired by Kane Tanaka and other centenarians, here are some practical tips for potentially extending your lifespan and improving your overall well-being:
- Embrace a balanced diet: Focus on whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, and healthy fats.
- Practice portion control: Avoid overeating by practicing "hara hachi bu" or using smaller plates.
- Stay active: Engage in regular physical activity that you enjoy, whether it's walking, swimming, dancing, or gardening.
- Find your Ikigai: Identify your passions and purpose in life, and pursue activities that bring you joy and fulfillment.
- Stay socially connected: Nurture relationships with family and friends, and participate in social activities.
- Manage stress: Practice relaxation techniques like meditation, yoga, or spending time in nature.
- Get enough sleep: Aim for 7-8 hours of quality sleep per night to allow your body to rest and repair.
- Stay mentally engaged: Challenge your mind with puzzles, reading, learning new skills, or engaging in creative activities.
- Maintain a positive attitude: Cultivate gratitude, optimism, and a sense of humor.
- Embrace your spirituality: Connect with something larger than yourself, whether it's through religion, nature, or personal beliefs.
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