IkigaiIkigai, a concept deeply rooted in Japanese culture, offers a profound approach to maximising happiness and longevity through food.

Derived from the combination of the words "iki" (meaning life) and "gai" (meaning worth), ikigai represents the intersection of four fundamental elements: what we love, what we are good at, what the world needs, and what we can be rewarded (paid) for. When applied to our dietary choices, ikigai encourages us to nourish our bodies with foods that sustain us physically, align with our values, and bring us joy. By crafting nutritious and enjoyable meals, we can forge a profound connection between our food and our overall sense of purpose, leading to greater contentment and well-being. Through the lens of ikigai, we can unlock the secret to longevity and lasting happiness by choosing foods that sustain us holistically, nourishing our bodies and souls.

Finding balance and harmony in all areas of your life, including work, relationships, and personal well-being, is thought to only be possible if you discover your ikigai.

This transformative process involves identifying your passions and skills and aligning them with significant contributions to society. This transformative journey will lead you to a sense of purpose and satisfaction, ultimately resulting in success and happiness.

Living a long and happy life

The idea of living a long and healthy life, otherwise known as longevity, is closely linked to the concept of ikigai. It is not just about adding a few years to your life, it's about cultivating a meaningful existence and feeling a sense of purpose and fulfilment.

Developing a strong sense of ikigai (or reason for living or purpose) greatly enhances your overall mental and physical well-being. New research demonstrates that individuals who have a sense of purpose and significance in their lives are more likely to experience improved health outcomes, enjoy better quality of life and have a longer lifespan.[1]

Discovering your ikigai, or purpose in life, can greatly improve your physical and emotional health and lead to a better quality of life and longevity. It not only inspires you to adopt healthier habits, but also helps you form meaningful relationships with others, strengthens your ability to bounce back from challenges (increase resilience), slows down cognitive decline, and enhances your overall sense of happiness and satisfaction.

By pursuing your passions and a sense of purpose, you can gain a more positive and fulfilling outlook on life. This, in turn, has been shown to lead to a longer lifespan.

Nutrition in the Concept of Ikigai

A nutrient-dense diet — such as the Mediterranean Diet or Blue Zone Diet — has been shown to provide the body with vital components to sustain its activity and optimum health. Further to this, this type of diet is heavily focused on seasonal and anti-inflammatory foods, including plenty of fibre-rich plants (vegetables, fruits, beans and pulses, and whole grains) and healthy fats (especially extra virgin olive oil), a moderate amount of fish, and little meat, which supply plenty of nutrient for brain function.

Directly and indirectly (by modulating and strengthening the gut microbiota) providing brain-supporting substances, plant-based (based on wholesome plants, not so-called healthy ultra-processed vegan junk foods) nutrient-dense diets can protect the brain from neuroinflammation and neurodegenerative disorders and, therefore, promote a greater sense of well-being. Many studies have shown that an inflamed brain can fuel and exacerbate anxiety disorders and depression and drive a very vicious circle, where your choice of food inflames your brain and neuroinflammation leads to brain fog (and poorer judgement) and elevated stress hormone concentrations, destabilising blood sugar levels and leading to snacking and consuming more high-calorie foods.

A nutritionally enriched and balanced diet is, therefore, not only essential for optimum health and longevity but also promotes mental clarity and emotional stability.

Taking care of your physical and mental well-being is essential to living a happy and meaningful life. Prioritising your health helps you to pursue your interests, engage in fulfilling work, and build meaningful connections with others.

In certain parts of the world, people enjoy healthier and happier lives and exceptionally live longer than the majority of the global population. These areas, known as Blue Zones, include regions such as Okinawa in Japan, Sardinia (a large island, part of Italy), Nicoya in Eastern Costa Rica, Ikaria (a small Greek island in the Aegean Sea), and Loma Linda in California (The Seventh-day Adventists, a community in the hilly valleys of California). 

The residents of these areas follow traditional eating patterns and habits that are believed to contribute to their improved health and longevity.

While this has been lately disputed (as to be expected! see below), it is undeniable that eating wholesome foods, spending time outdoors and exercising, having a sense of purpose and a strong social network, and keeping a positive outlook on life are all important pillars of health and emotional/mental well-being.

According to a 2019 working paper released on bioRxiv (the open access site for prepublication biology papers — not yet been peer-reviewed), the author Saul Justin Newman, from the Biological Data Science Institute at Australian National University, suggests that people living in the Blue Zones may not necessarily live longer than people in other regions. The high number of recorded supercentenarians (people who are older than 110) in these areas may be a result of poor record keeping or even pension fraud.[2]

It should be noted that much of the research indicating that certain lifestyle factors contribute to better health and longevity is based on observational evidence, and therefore cannot definitively prove that these factors are the sole reason for longer lifespans in these regions.

As always, this type of paper is to be taken with a pinch of salt and the involved parties revealed.

Common features of the Blue Zones:

• Physical activity: Centenarians in the Blue Zone maintain high physical activity levels and often participate in manual labour. As an example, the community of shepherds in Sardinia is recognized for walking over five miles, which is equivalent to eight kilometres, on a daily basis.

• Purpose: This is where the concept of "ikigai" takes all its importance. It is also known as "plan de vida" in Nicoya, another Blue Zone. These terms refer to the reason for getting up in the morning and are believed to be a key factor in achieving life satisfaction and leading a longer, happier life.

• Sleep and stress management: Blue Zones centenarians appear to prioritise rest and sleep. For instance, Ikarians take midafternoon naps, and the Loma Linda community observes the Sabbath - a day of worship and rest - once a week.

• The 80% rule: Residents of Blue Zones typically avoid overeating, a concept aligning with the ikigai principle, which emphasises balance and harmony in all aspects of life, including nutrition. This guideline originated from an ancient Okinawan saying recited prior to meals, encouraging individuals to cease consumption once they feel 80% full. By doing so, they also keep control of their blood sugar levels and balance metabolic processes, promoting cellular health and reducing the risk of age-related diseases — as compared to the Standard American Diet (SAD), which is largely based on refined, ultra-processed manufactured food products with over-excessive levels of sugar, salt and trans fat.

I am not sure about you, but the quote above makes sense and it’s impossible to think that global health has deteriorated because of outside sources. We need to take responsibility for our actions and the choices we make when it comes to what we put at the end of our fork.

• Wholesome Diet: The diet of Blue Zone centenarians is based largely on plants. This is not to be confused with the now trendy “plant-based” diet, which is mainly based on UPFs and meat alternative junk.

• Mindful eating: This approach is a key pillar of people in the Blue Zones. Mindful eating focuses on several approaches to healthy eating (and stress management), like marking a pause before taking a meal, taking the time to eat, chewing each mouthful thoroughly and savouring each morsel, and taking note of the signals of hunger and satisfaction. Mindful eating can help you feel more fulfilled as you nourish your body (think about the good the food you’re eating is going to do to your body and mind) and pursue your ikigai.

• Moderate alcohol consumption: This is particularly interesting. The French Paradox, for example, has been the subject of much interest in science because French people eat decent amounts of butter and cream and enjoy a glass of red wine with their meal, and yet have one of the lowest numbers of cardiovascular diseases. It is also believed that moderate alcohol consumption of some Blue Zone centenarians contributes to their long life span. In some Western parts of the world, many people take aspirin daily to maintain blood fluidity. In the Blue Zones, perhaps, the blood-thinning action of moderate alcohol intake keeps their blood vessels in better shape than the rest, and without the expected side effects of NSAIDs.

• Sense of community: In Blue Zone communities, social connections and a sense of community are highly valued. For instance, the Okinawans have established strong social networks that offer both financial and emotional assistance to their members. In addition, they tend to eat together as a family in Blue Zones — the complete opposite of the American way, where most modern families eat separately, in front of the TV or while using electronic devices.

• Family first: Strong family ties are the cornerstone of Blue Zones communities. For example, the Seventh Day Adventists live in tight-knit communities where children take care of their ageing parents.

• Social support and encouragement: People who live in Blue Zones and live to be 100 or older have social networks that encourage healthy behaviours, making it easier for them to maintain a healthy lifestyle.

How to apply Ikigai in your life

1. Don’t retire.

I am not too sure about this one, as it is biased in so many ways, but it is believed that retirement isn't always necessary. Many people who live to be in their 80s or 90s continue to work. People who tend to be more active in older age — not necessarily working — tend to have a better quality of life. But again, what can it be compared to? Spending entire days in front of the TV, accompanied by polypharmacy, which appears to be the fundamentals of the American dream (whose dream is it anyway)?

Working also forces you out of bed in the morning. In this case, finding purpose and being active can also do the trick! Take part in morning group exercise, so you have no choice but to get out of bed. Check locally! There are groups for any age.

Another issue with polypharmacy is that people are led to believe that drugs are necessary for them to live a near-normal life, while most drugs are given to suppress the direct effects of the first drugs. Being in pain is not normal and being mentally incapacitated by food choices and polypharmacy is not how we are supposed to live as humans, no matter what the consensus is.[3-6]

Having a sense of purpose can also help you get out of bed in the morning. Taking a new hobby can also be a great way to get excited, especially if it is something artistic in some way (e.g., painting, sculpting, pottery, candle making, soap making) or involves giving your time (e.g., volunteering for associations proposing kids activity or travel, or any other institutions that allow you to feel content with your endeavour).

2. Eat healthily and mindfully

Taking the time to eat and being present when you eat can have a considerable impact on your body, digestive processes and the assimilation of the nutrients from the food you eat. If you eat from a microwaved plastic tray, are you really appreciating that food (that probably tastes like pet food)? Are this type of food really nourishing your body and mind?

Aim to fill your plate with as many plants as possible, minimally processed and also some raw (e.g., salad, crudités). Eating only 80% of your plate or until satiated. Eating mindfully allows your brain to send signals that you have had enough. Eating too fast may have the opposite effect and make you overeat and exceed your daily calorie intake.

Cut out unnecessary snacks and desserts. Sugar is not your enemy but it isn’t your friend either. And if you now understand the American Dream philosophy, then you can figure out why sugar is among the first ingredient in all prepacked foods.

3. Enjoy the journey.

An optimistic outlook on life and not rushing through life can truly play a big part in health and longevity. Being mindful and appreciating every moment. Developing gratefulness and journaling can also help you be more content and using self-reflection can help you identify patterns of thinking and behaviour that you can then change if you are not happy with them and become more aware and resilient — in charge of your emotions and behaviour.

Remember to smile often. Express gratitude for the good things in your life, whether it is your family, friends, or your achievements. This is a great way to stay positive.

Finally, enjoy today and make it memorable. Do not dwell on the past or worry about the future. This is unnecessary and can damage your health at the deepest of levels.

4. Surround yourself with people who love and support you

According to a study conducted by Harvard, having healthy relationships with good friends can lead to happiness and a longer life. In Okinawa, people who live past 100 years old spend time at community centres and participate in friendly sports games.

5. Exercise daily

Exercise is key to prolonging life, even five or ten minutes a day suffice. It is better than nothing and spending days on end in front of the TV. Enjoy activities that make you happy. If walking in a forest is your thing, then do it at your own pace and enjoy every moment. Look at and appreciate all the little things. Plus, it is proven to enhance your mood and help with memory.

Find your passion and let it guide you.

Let ikigai bring purpose and happiness to your life.

Have you heard of Kintsugi (also known as kintsukuroi — kin: golden, tsugi: repair) the Japanese art of repairing broken pottery with liquid gold, silver, or lacquer dusted with powdered gold, or other precious metals; a technique that not only mends all the pieces together but also enhances the breaks. Making the pottery item even more beautiful.

The intent is not just about mending the pieces of a broken vase. It has incredible meaning. It is a way to look at your life and the life of others, and understand that life is not about perfection. Kintsugi is an art, the art of embracing imperfections and finding happiness, which is essential to restoring harmony in your body and mind.

You celebrate the broken pieces and the scars, but also the journey. Put back together, no two things are broken and repaired in the same way. They are unique and have different stories to tell. They are more beautiful for having been broken. The object is loved and treasured for its flaws rather than discarded. Imperfections can thus be a strength.

Can you relate to the art of kintsugi?

What about Wabi-sabi (wabi: understated elegance, sabi: appreciate, celebrate the imperfect, the natural progression of things), which offers an alternative to our obsession with perfection by acknowledging three simple realities: nothing lasts, nothing is finished, and nothing is perfect.

By accepting imperfections, you can exercise forgiveness, make self-care and gratitude lifelong practices, and simplify your life.

The way you look at yourself, your so-called imperfections, the ones of others, and how you engage with the world around you, can be decisive factors in health or disease.

Are the Japanese onto something, leading to a longer lifespan?

References

1. Kim ES. et al. (2020). Sense of purpose in life and five health behaviors in older adults. Preventive Medicine. 139, 106172. doi:10.1016/j.ypmed.2020.106172

2. Newman, SJ. (2019). Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans. bioRxiv. doi:10.1101/704080

3. Ramakrishnan, R. et al. (2021). Objectively measured physical activity and all cause mortality: A systematic review and meta-analysis. Preventive Medicine. 143, 106356

4. Borgundvaag, E. Janssen, I. (2022). Objectively measured physical activity and mortality risk among American adults. Experimental Gerontology. 52, e25-e31. doi:10.1016/j.amepre.2016.09.017

5. Yuan, Y. et al. (2022). Modifiable predictive factors and all-cause mortality in the non-hospitalized elderly population: An umbrella review of meta-analyses. Experimental Gerontology. 163,111792. doi:10.1016/j.exger.2022.111792

6. Loprinzi, PD. et al. (2016). Joint effects of objectively-measured sedentary time and physical activity on all-cause mortality. Preventive Medicine. 90, pp. 47-51. doi:10.1016/j.ypmed.2016.06.026