49 pages • 1 hour read
Héctor García, Francesc MirallesIkigai: The Japanese Secret to a Long and Happy Life
Nonfiction | Book | Adult | Published in 2016A modern alternative to SparkNotes and CliffsNotes, SuperSummary offers high-quality Study Guides with detailed chapter summaries and analysis of major themes, characters, and more.
Chapters 5-7Chapter Summaries & Analyses
Chapter 5 Summary: “Masters of Longevity”
Chapter 5 shares the wisdom and life experiences of supercentenarians—individuals who have lived to be 110 years or older. The term “supercentenarians” was coined in 1970 and gained popularity in the 1990s. The authors estimate that there are currently between 300 and 450 supercentenarians worldwide, with only about 75 having verified ages.
The chapter presents insights from several notable supercentenarians. Misao Okawa, who lived to 117, emphasized the importance of eating, sleeping, and relaxation for longevity. Born in 1898, she lived independently until age 110 and passed away in 2015. María Capovilla, who died at 116, attributed her long life to a vegetarian diet. She also loved dancing and prayer. Jeanne Calment, age 122, the oldest person of verified age in history, maintained an active lifestyle well into her later years. She was known for her sense of humor and positive attitude despite physical decline. Walter Breuning, who lived to 114, advocated for keeping both mind and body active. He believed in eating only two meals a day and working as much as possible. Alexander Imich, who became the world’s oldest man at 111, attributed his longevity partly to abstaining from alcohol. He displayed a humble attitude toward his longevity.
The authors then shift focus to discuss artists, focusing on older individuals who continued pursuing their artistic passions well into advanced age. They cite examples such as the Japanese artist Hokusai, who expressed a desire to continue improving his art even beyond 100 years of age. Other artists mentioned include Christopher Plummer, Osamu Tezuka, Frederick Wiseman, Carmen Herrera, and Frank Gehry, all of whom continued their creative pursuits into their 80s and beyond. The chapter emphasizes the importance of lifelong learning. It highlights how many older artists feel they gain greater clarity and observational skills with age, rather than losing their faculties.
García and Miralles conclude the chapter by reiterating that having an ikigai, or a driving purpose, is crucial for staying active and engaged in life, even when there is no need to work. This purpose, they argue, motivates individuals to create things of beauty and utility for themselves and their community, contributing to a longer, more fulfilling life.
Chapter 6 Summary: “Lessons from Japan’s Centenarians”
Chapter 6 chronicles the authors’ journey to Ogimi. The chapter offers a comprehensive look at the lifestyle, traditions, and philosophies embraced by Ogimi’s centenarians.
García and Miralles begin by recounting their arrival in Ogimi, painting a picture of a rural town without a distinct center. Upon their arrival, they meet with local officials who introduce them to the concept of moai, community groups that function akin to extended families. These moai play a crucial role in organizing the town’s volunteer work and maintaining strong social bonds among residents.
The authors emphasize the significance of communal life in Ogimi. They describe attending various social gatherings, including a birthday celebration for elderly residents and participating in a game of gateball, a sport popular among seniors. These events illustrate the vibrant social life centered around community centers in each of Ogimi’s 17 neighborhoods, highlighting the importance of regular social interaction for the town’s older population.
The chapter also explores the spiritual beliefs prevalent in Okinawa, explaining Ryukyu Shinto, a syncretic religion that incorporates elements from various Eastern traditions. García and Miralles discuss the concept of mabui, or life essence, and the central role of ancestor worship in the local culture, providing context for the spiritual practices that shape the lives of Ogimi’s residents.
A significant portion of the chapter is dedicated to insights gained from 100 interviews conducted with Ogimi’s oldest residents. The authors questioned these individuals about their life philosophies and perceived secrets for longevity. From these conversations, García and Miralles distilled five main themes: The importance of not worrying; cultivating good habits; nurturing daily friendships; living an unhurried life; and maintaining an optimistic outlook. The interviewees consistently emphasized the value of social connections, regular physical activity, and finding joy in daily routines.
The authors synthesize their observations into a comprehensive picture of the Ogimi lifestyle. They note that virtually all residents maintain vegetable gardens and belong to neighborhood associations. The town’s culture is characterized by frequent celebrations and cultural activities, with singing and dancing playing essential roles in daily life. Residents express a strong sense of purpose, or ikigai, while maintaining a relaxed attitude towards life’s challenges. Pride in local traditions and a robust sense of community further define the Ogimi way of life.
Chapter 7 Summary: “The Ikigai Diet”
Chapter 7 explores the dietary habits of the world’s longest-living people, with a particular focus on Okinawa. The authors begin by highlighting Japan’s remarkable life expectancy and its large centenarian population, noting that Okinawa surpasses the national average in these metrics. The chapter then examines the reasons behind Okinawa’s exceptional longevity. García and Miralles point out that Okinawa is the only Japanese province without trains, which encourages residents to walk or cycle more frequently. Additionally, Okinawans adhere to the government’s recommendation of consuming less than 10 grams of salt daily, setting them apart from the rest of the country.
García and Miralles focus on the Okinawan diet in this chapter, with the authors drawing on studies conducted by cardiologist Makoto Suzuki and his research team. According to their findings, the Okinawan diet is characterized by a wide variety of foods, with a strong emphasis on vegetables. Okinawans typically consume at least five servings of fruits and vegetables each day, incorporating at least seven different types into their daily meals. Their diet is primarily based on vegetables, potatoes, legumes, and soy products, with grains, particularly rice, serving as dietary staples. Sugar intake is limited, and when consumed, it’s primarily in the form of cane sugar. Fish is eaten about three times a week, while pork is consumed once or twice weekly.
A key aspect of the Okinawan approach to eating is calorie restriction. García and Miralles note that Okinawans generally consume fewer calories than the rest of Japan, averaging 1,785 per day compared to the national average of 2,068. This aligns with the concept of hara hachi bu, the practice of eating until one is 80% full, which is common among the world’s Blue Zones. The authors explore the potential link between calorie restriction and longevity, explaining that consuming fewer calories may increase lifespan by reducing the body’s workload and lowering levels of IGF-1 (insulin-like growth factor 1), a protein associated with aging.
Antioxidants play a crucial role in the Okinawan diet, and the chapter lists 15 foods considered key to Okinawan vitality due to their high antioxidant content. These include tofu, miso, various vegetables, and seaweed. The authors also highlight the significance of tea in the Okinawan diet, particularly Sanpin-cha, a blend of green tea and jasmine flowers. Okinawans drink an average of three cups of this antioxidant-rich beverage daily.
García and Miralles further explore the benefits of green and white tea, citing their potential to reduce free radicals and slow aging. They suggest that white tea may have even greater antioxidant power than green tea, potentially offering more pronounced anti-aging effects.
The chapter concludes with a discussion of shikuwasa, a citrus fruit native to Okinawa that is exceptionally rich in antioxidants. The authors explain its potential health benefits and its various uses in Okinawan cuisine, from flavoring dishes to being consumed as a juice.
To make this information more accessible to Western readers, García and Miralles provide a list of antioxidant-rich foods that are readily available in Western countries. These include nutrient-dense vegetables like broccoli and chard, oily fish such as salmon and mackerel, citrus fruits, berries (particularly blueberries and goji berries), whole grains like oats and wheat, olive oil, and red wine in moderation. They also identify foods to avoid for those seeking to slow premature aging, such as refined sugar and grains, processed baked goods, prepared foods, and cow’s milk products. By suggesting alternatives to traditional Okinawan superfoods, the authors aim to make it easier for Western audiences to adopt some of the beneficial eating habits associated with increased lifespan and vitality.
Chapters 5-7 Analysis
In Chapters 5-7, García and Miralles examine the lifestyles and philosophies of some of the world’s longest-living people, focusing on the residents of Okinawa, Japan. Through interviews and observations, the authors uncover Strategies for Longevity, presenting insights from supercentenarians and centenarians and highlighting common factors that contribute to their longevity. For instance, many Ogimi residents cite the importance of daily movement: “I do exercise every day, and every morning I go for a little walk” (113). García and Miralles present the Okinawan approach to aging—which views advanced years as a time of continued growth and contribution rather than decline—as a model for a long and healthy life. This is exemplified in the town of Ogimi’s motto: “At 80, I am still a child. When I come to see you at 90, send me away to wait until I am 100. The older, the stronger” (111). This perspective encourages older adults to remain engaged and purposeful throughout their lives.
Cultivating Positive Routines and Attitudes is another key theme explored in these chapters. The centenarians interviewed consistently emphasize the importance of daily routines that promote physical and mental well-being. One interviewee shared, “I wake up every day at the same time, early, and spend the morning in my vegetable garden. I go dancing with my friends once a week” (114). These routines often include regular exercise. The importance of social engagement is also highlighted, with many centenarians participating in community activities and maintaining close relationships with friends and family. As one centenarian put it, “Getting together with my friends is my most important ikigai. We all get together here and talk. It’s very important. I always know I’ll see them all here tomorrow” (115).
The authors present a view of happiness that is rooted in simplicity, gratitude, and a strong sense of community. A positive attitude, characterized by optimism, gratitude, and a sense of humor, is presented as a crucial factor in longevity. One interviewee advised, “The secret to a long life is not to worry, and to keep your heart young, don’t let it grow old” (112). These consistent routines and joyful attitudes, as demonstrated by the centenarians, appear to create a foundation for longevity and life satisfaction, illustrating the impact of daily habits and mindset on overall health and wellbeing. As one centenarian shared, “The most important thing in Ogimi, in life, is to keep smiling” (117).
Purpose is defined not in terms of huge achievements, but in the everyday activities that bring joy and contribute to the wellbeing of oneself and others. This is reflected in the statement of another interviewee, who says she owes her longevity and quality of life to “Doing many different things every day. Always staying busy, but doing one thing at a time, without getting overwhelmed” (116). This Okinawan perspective on happiness and purpose offers a counterpoint to achievement-driven Western ideals, emphasizing the value of finding contentment and meaning in human connection and life’s simple, daily pleasures.
In these chapters, the intersection of passion and purpose is explored through the stories of centenarians who continue to pursue their interests and contribute to their communities well into old age, reflecting The Impact of Life Purpose on Well-Being. For example, one interviewee shared, “I make things with wicker. That’s my ikigai. The first thing I do when I wake up is pray, and I do my exercises and eat breakfast. At seven, I calmly start working on my wicker. When I get tired at five, I go visit my friends” (116). This alignment of passion and purpose is presented as a key factor in maintaining vitality and a positive outlook on life. The authors highlight how these individuals find joy and fulfillment in activities they are passionate about, whether it’s creating art, practicing traditional crafts, or engaging in community service.
The role of community and belonging is emphasized throughout these chapters. The Okinawan concept of moai, or social support groups, is presented as a crucial factor in the longevity of the region’s inhabitants. García and Miralles explain, “The moai are not organized around any concrete objective; they function more like a family” (104). These groups provide emotional support, practical assistance, and a sense of belonging that contributes to overall wellbeing. One centenarian emphasized the importance of social connections, saying, “Talking each day with the people you love, that’s the secret to a long life” (115). The authors argue that strong social connections and a sense of community are thus essential components of a long and fulfilling life.
