While what you eat is certainly an important ingredient in creating health, how you eat might be just as important.
The Okinawans have the greatest concentration of centenarians in the world, and researchers attribute this in part to the way they eat.
The Okinawan secret to longevity is Hara Hachi Bu.
Hara hachi bu literally means “belly 8 parts full”. The idea is that any time you sit down to eat you stop when you feel 80% satiated.
This is very different from our western habit of eating until we are full. A 14th century Zen text guides us further:
Eight parts of a full stomach sustain the man; the other two sustain the doctor.
This seems to be working in Okinawa. Okinawans, who have been following this principle for centuries, have the lowest levels of free radicals in their blood, which means less inflammation. Low level of radicals in your blood also means lower risk of cardiovascular diseases, cancer and other age related diseases.
How does this work?
Firstly – by “under eating” we ease tension from the digestive process. The stomach has more space and can digest the food faster. It also can churn more efficiently which means better digestion. This lowers cellular oxidation and inflammation and slows down the aging process.
Secondly – by “under eating” well – you’re under eating. That means fewer calories, a lower BMI (body mass index) and once again less inflammation and aging.
Other benefits of “hara hachi bu” include less acid reflux, fewer GI issues, and fewer metabolic disorders.
So how can you start to implement this health and longevity secret?
- Reset your stomach muscle memory to get used to smaller meals – start with leaving over just one bite and build up
- Don’t get too hungry, that triggers overeating
- Give your meal your full attention – no reading or surfing the net
- Eat slowly
- Aids in the digestion process
- Helps you consume less. Remember it takes 20 minutes for the brain to realize you’re full – and then signal you to stop eating.
- Use chopsticks or your non-dominant hand which slows eating down 🙂
- CHEW!!
- Include veggies and salads – these fill you up and provide antioxidants to keep you young and vibrant
- Choose a smaller plate
Let’s take our cue from the Okinawans. Let’s enjoy our food – but strive to never be more than 80% full.
