How to Live to Be 100

Japan and the countries which border the Mediterranean Sea have long been near the top of the life expectancy table. According to the World Health Organisation Japanese life expectancy at birth is the highest in the world at 83 and many Mediterranean countries have a life expectancy of over 80.

The traditional diets of the two regions are culturally distinctive but do share some features. Both are high in fruits and vegetables and low on sugar and salt. They are definitely worth a closer look.

JAPANESE CUISINE

The traditional Japanese diet includes vegetables, vegetables and more vegetables, fresh fish, soy products, green tea and rice. It includes very little processed food, meat, eggs, dairy and sugar.

Vegetables	The Japanese eat a lot of cruciferous vegetables such as kale, cabbage, brussels sprout, broccoli, cauliflower, bok choy, turnips, radish and watercress. They are high in vitamin C, soluble fibre and are packed with glucosinolates which are said to fight some cancers. Seaweed is classed as a sea vegetable and is a good source of folate, B group vitamins, iron, calcium, magnesium and is also reported to contain anti-cancer properties.
Fresh Fish	However it is presented - as sushi, sashimi, tuna or salmon steaks – fish contains omega-3 fatty acids which protect against plaque buildup in the arteries.
Soy	The soybean and other legumes category includes traditional Asian foods including tofu, tempeh and miso. Soy is a good source of protein.
Green Tea	The Japanese drink many different varieties of green tea but most are believed to be high in antioxididants.
Rice	Hakumai (white) is the most popular but some Japanese are now choosing gemmai (unpolished) which is more nutritious.

Case Study: Shigechiyo Izumi
(29 June 1865 – 21 February 1986, aged 120 years 237 days)

No documents exist to conclusively prove the date of Shigechiyo Izumi’s birth but at the time of Japan’s first census in 1871 he was said to be 6 years old. Shigechiyo Izumi lived on the Amami Islands in Ryukyu – where longevity is legend.

Traditionally, the islanders from Ryukyu eat fewer calories than are in the average Japanese diet. They prefer vegetables, foods from the soy family and a small amount of fish. The people from Shigechiyo Izumi’s region try to prevent themselves from overeating. “Hara hachi bu” is a commonly heard phrase - it means “80 percent full” and usually signals the end of a meal.

Shigechiyo Izumi was one of a great many centenarians who have lived (and continue to live) in the Ryukyu islands. He was a slight man who measured 142 centimetres and weighed a little less than 43 kilograms. He took up smoking when he was 70 and worked until he was 105. He was also fond of an alcoholic drink called brown sugar shochu.

MEDITERRANEAN DIET

Foods traditionally eaten by people living in the Mediterranean Basin concentrate on the lush produce of the region – large amounts of garden-warm fruits and vegetables, olive oil, a moderate amount of fish and red wine, small servings of nuts, dairy (cheese and yogurt) and just a little red meat. And let’s not forget small portions of bread and pasta!

Vegetables	Tomatoes, cucumbers, capsicum, chilli, lettuce, eggplant, zucchinis, leeks, broccoli, cabbage, onions and garlic are often grilled or roasted and eaten on their own or served alongside pasta or steamed fish or thinly sliced meat. Eating different coloured vegetables is a sure way to consume different vitamins and minerals.
Fruits	Fresh fruit is often served as a dessert. Olives, figs, pears, mandarins and pomegranates feature heavily. Olive oil is a good source of monounsaturated fats and antioxidants.
Bread and Pasta	The important word here is wholegrains. Wholegrain breads, pasta, rice, couscous and polenta are all on the menu – although people living in the Mediterranean Basin enjoy small portions.
Fish	The amount of fish eaten by people living in the Mediterranean Basin often depends on proximity to the sea. Seafood is a good source of protein while is low in calories and cholesterol. Seafood is also high in vitamins and minerals and is a good source of Omega-3 fatty acids.
Meat, Poultry and Eggs	Red meat and chicken are eaten sparingly – sometimes just once per week. Eggs are also consumed in limited quantities.
Dairy	Yoghurt and cheese are the preferred dairy options in the Mediterranean Basin, rather than milk and butter. Yoghurt and cheese are great sources of calcium.
Nuts	Nuts are usually eaten every day although in small quantities. A handful may be added to cooking or eaten as a snack. Walnuts and almonds are low-fat options.
Red Wine	The popular choice is red wine. It is consumed at mealtimes but in moderation. Drinking a small amount of wine regularly is said to reduce the risk of heart disease.

Case Study: Jeanne Calment
(21 February 1875 – 4 August 1997, 122 years 164 days)

Jeanne Calment was born, lived and died in Arles, a city in the south of France, close to the Mediterranean Sea. She has the longest confirmed lifespan in history.

Jeanne Calment attributed her long life to garlic, vegetables, red wine and cigarettes (she is reported to have given away the habit at age 117 before relapsing for another year). She also said she added olive oil to her food and rubbed it on her skin.

Jeanne Calment did not work but led an active lifestyle. She enjoyed tennis, cycling, swimming, rollerskating and continued to ride a bicycle into her 101st year.