Ikigai: The Japanese Secret to a Long and Happy Life

The concept of longevity and the pursuit of a long, fulfilling life are central themes in Ikigai. Through their exploration of the lifestyles and philosophies of centenarians, particularly those in Okinawa, Japan (See: Background), the authors present a set of strategies for longevity that encompass physical, mental, and social aspects of life.

One key strategy for longevity highlighted in Ikigai is the importance of maintaining a healthy diet. The varied Okinawan diet, characterized by its diversity and emphasis on plant-based foods, is presented as a model for healthy eating. Moreover, the concept of hara hachi bu, or eating until one is 80% full, is emphasized as a crucial dietary practice that promotes health and longevity. The authors note that, “Okinawans consume, in general, one-third as much sugar as the rest of Japan’s population” and “They consume fewer calories: an average of 1,785 per day, compared to 2,068 in the rest of Japan” (124). This calorie restriction, combined with a diet rich in vegetables, fruits, and whole grains, is believed to contribute significantly to the longevity of Okinawans.

Another strategy for longevity discussed in the book is the cultivation of strong social connections and community involvement. The authors highlight the Okinawan concept of moai, or social support groups, as a crucial factor in the longevity of the region’s inhabitants. These groups provide emotional support, practical assistance, and a sense of belonging that contributes to overall well-being. As the authors explain, Okinawa is full of social gatherings, and “People are always coming and going—to sing karaoke, visit with neighbors, or play a game of gateball” (118). This constant social engagement is believed to contribute to mental health, reduce stress, and provide a sense of purpose, all of which are associated with increased longevity.

A third strategy for longevity presented in Ikigai is the importance of maintaining an active lifestyle well into old age. The authors observed that in Ogimi, known as the Village of Longevity, “We didn’t see a single old grandpa sitting on a bench doing nothing” (117). Instead, the elderly residents were constantly engaged in various activities, from tending to their gardens to participating in community events. This active lifestyle is not just about physical exercise, but also about mental stimulation and a sense of purpose. This commitment to an active and purposeful lifestyle among Ogimi’s elderly residents underscores the book’s central argument that longevity is not merely about extending life, but about maintaining vitality, engagement, and a sense of purpose throughout one’s later years.

Overall, Ikigai presents a holistic approach to longevity that encompasses diet, social connections, and active engagement in life. These strategies, derived from the lifestyles of some of the world’s longest-living people, offer insights into how individuals can cultivate habits and attitudes that may promote not just a long life, but a fulfilling one. García and Miralles argue that by adopting these practices, readers can find their own path to longevity and happiness.