Hara hachi bu: Eating with intent

By Macy Taylor, Blue Zones Albert Lea intern

A lesson we learn from Okinawa, Japan, one of the world’s Blue Zones, is that we must eat with intent. While traveling in Okinawa, Dan Buettner, author of “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest,” encountered a common denominator among the island’s centenarians. Before each meal, the elders would utter the phrase, “Hara hachi bu.”

Pronounced HAH-rah HAH-chee boo, the Confucian inspired Japanese phrase translates to, “Eat until you are eight parts (out of 10) full.” By restricting calorie intake, it prevents overeating. When the stomach is full, it sends a signal to the brain. But, this signal takes around 20 minutes to arrive. Often we keep eating up until that signal arrives, resulting in an overfilled, uncomfortable belly. More calories are consumed when the delayed “I’m full” message is not taken into account at mealtime.

When Okinawans recite “hara hachi bu” before eating, it is a reminder of the body’s natural functions. We can eat up until we feel too full, or we can eat up until we know we are full. Of these two actions, there is a significant gap in effect on life expectancy.

The former is often practiced by Americans. It results in a daily intake average of 2,500 calories for males and 1,766 calories for females. Coupled with the low nutrient density of the foods eaten and sedentary lifestyles, the average life expectancy of an American over age 65 is 82 for males and 85 for females. The latter, practiced by Okinawan centenarians, results in a daily intake average of 1,900 calories. Along with other habits like daily exercise and a sense of purpose, the average life expectancy of an Okinawan over the age of 65 is 84 for males and 90 for females. Individuals who reach or surpass these figures often live physically independent, either on their own or with assistance from their children.

Although adopting this practice can help in living a more Blue Zones lifestyle, it isn’t a catch-all solution. Hara hachi bu is one part of the answer to why Okinawans live longer and better than the rest of the world. Try eating slower, on smaller plates, and without the distraction of technology. When implemented with intent, this easy practice paves the way for more healthy habits. Combining all nine Blue Zones powers will put you on the right track to living a longer and more fulfilling life.

Read more about healthy habits in the Blue Zones books by Dan Buettner at the Albert Lea Public Library, 211 E. Clark St.