1. Minimal Meat and Dairy Products:

The Okinawan diet includes small amounts of red meat and dairy products. Meat is usually consumed only in small quantities, on special occasions.

Consumption of Whole, Unprocessed Products: The diet focuses on whole, unprocessed products, avoiding processed food rich in sugars and saturated fats.

The “Hara Hachi Bu” Principle: Okinawans follow the “Hara Hachi Bu” principle, which means eating until they are 80% full. This helps maintain a healthy body weight. See the article: The “80% Fullness Method

Teas and Herbs: The Okinawan diet also often includes various teas and herbs, which may have anti-inflammatory and antioxidant properties.

2. Physical Activity:

The article “Physical activity, exercise, and chronic diseases: A brief review” published in PubMed Central (PMC), discusses the impact of physical activity and exercise on chronic diseases. The authors are Elizabeth Anderson and J. Larry Durstine.

This article emphasizes that chronic diseases are the leading cause of death worldwide, and their prevalence is increasing in all age groups, genders, and ethnic groups. It points out that being physically inactive is associated with an increased risk of chronic diseases. Increased physical activity and exercise are associated with a reduced risk of chronic diseases. Most physiological systems in the body respond positively to physical activity and exercise, contributing to disease prevention and treatment.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219321/]

The recommended number of steps per day to positively impact health varies depending on sources, but about 10,000 steps per day is commonly accepted as a good benchmark for overall health and fitness improvement. This number comes from Japanese studies conducted in the 1960s and has become a popular goal for people trying to lead a more active lifestyle.

However, newer research suggests that even a smaller number of steps, such as 7,000-8,000 steps per day, can also bring significant health benefits, especially in terms of reducing the risk of chronic diseases and improving overall well-being. It is important to remember that any additional physical activity, even if it does not reach exactly 10,000 steps, is beneficial for health.

3. Adequate Sleep:

The Relationship Between Sleep Deprivation and Obesity: Studies have shown that people who sleep less than 7 hours per day have a higher risk of obesity. This relationship is dose-dependent – the shorter the sleep, the higher the risk of obesity.

Sleep Deprivation, Diabetes, and Impaired Glucose Tolerance: Epidemiological and experimental studies have shown a relationship between sleep deprivation, diabetes, and impaired glucose tolerance. For example, in the Sleep Heart Health Study, adults sleeping 5 hours or less were 2.5 times more likely to have diabetes compared to those who slept 7-8 hours per day.

Sleep Deprivation and Cardiovascular Diseases: Sleep deprivation is also linked to a higher risk of heart diseases, including heart attacks. Studies have shown that short sleep (5 hours or less) is associated with a 45% increase in the risk of heart attack.

Case Description:

A case from 2016 involves a 59-year-old Caucasian woman who was overweight (BMI 27.8) and wanted to lose weight. The woman participated in a 14-week behavior modification program led by a doctor specializing in lifestyle medicine and health and wellness coaching. This program included, among other things, nine one-hour walks with the doctor. After completing the program, the woman lost 11 pounds (about 5 kg), lowering her BMI to 24.7, which brought her into the normal weight category. The program included a combination of increased physical activity, consuming the right amounts of healthy foods, setting goals, and a positive mindset. The woman maintained her BMI at 24.1 or lower for over 2 years.

Source: PubMed Central (PMC) – Case Report: Lifestyle medicine consulting walking meetings for sustained weight loss