Who Was Hidekichi Miyazaki?
Affectionately known as the 'Golden Bolt' in a playful nod to sprinting legend Usain Bolt, Hidekichi Miyazaki was a masters athlete who defied conventional expectations of aging. Born in 1910, he didn't even begin his running career until he was in his early 90s, after his peers in Japanese chess began passing away. This newfound passion for track and field not only brought him international fame but also served as a testament to the power of an active, purposeful life. His death at 108 in 2019 marked the end of an inspiring journey for a man who demonstrated that age is just a number.
The Core Principles of Miyazaki's Diet
While there is no complex, multi-step plan to follow, Miyazaki's approach to diet and lifestyle was built on a few core, traditional Japanese principles. His public statements provide a clear, easy-to-understand roadmap for healthy eating and living.
Moderation and Mindful Eating
One of the most frequently cited aspects of Miyazaki's diet was his emphasis on moderation. This concept, also reflected in the Okinawan mantra Hara Hachi Bu (eating until you are 80% full), is a cornerstone of Japanese longevity. By avoiding overeating, Miyazaki helped his body maintain a healthy weight, which reduces stress on joints and organs—critical for an athlete of any age. He told reporters, "I take care of what I eat" and consciously limited his food intake to match his smaller body size.
The Importance of Chewing
Miyazaki was famously quoted stating, "When I eat, I chew each mouthful 30 times before swallowing". This practice is not just a quirky habit but a key component of mindful eating. Chewing food thoroughly aids digestion and ensures better nutrient absorption. It also slows down the eating process, giving the brain enough time to register fullness and preventing overconsumption. For Miyazaki, this practice was directly linked to his performance: "That makes my tummy happy and helps my running," he explained.
The Surprising Tangerine Jam
Perhaps the most charming and specific detail of Miyazaki's regimen was his daily consumption of tangerine jam. While a single food item isn't the magic bullet for longevity, this habit speaks to a broader principle: incorporating simple, enjoyable, and nutritious elements into one's daily routine. Citrus fruits like tangerines are rich in Vitamin C and antioxidants, which contribute to overall health and immune function. His daily jam was a small, consistent pleasure that likely contributed to his well-being.
The Traditional Japanese Diet Connection
While Miyazaki did not provide a detailed log of his daily meals, his habits align with the broader principles of the traditional Japanese diet, which is renowned for promoting longevity. This diet, especially prominent around the mid-20th century, was characterized by its diversity and ingredient choices.
- Emphasis on Plant-Based Foods: The diet is rich in a variety of vegetables, beans, legumes, and whole grains. Fermented soy products like natto and miso are staples, providing gut-healthy probiotics.
- Moderate Protein from Seafood: Miyazaki, like many Japanese elders, likely consumed moderate amounts of seafood. Fish provides lean protein and omega-3 fatty acids, which are beneficial for heart and brain health.
- Low Intake of Processed Foods and Sugar: Traditional Japanese meals are prepared using fresh, whole ingredients and seasoned with fermented products like soy sauce and mirin, rather than heavy sugar and salt. Miyazaki himself did not eat fast or junk food.
- Cooking Methods: Steaming, simmering, and grilling are common cooking methods that preserve nutrients, unlike deep-frying.
Diet and Exercise: A Synergistic Relationship
Miyazaki's diet is inseparable from his daily training regimen. He understood that nutrition and exercise must work together. He exercised daily, which, combined with his diet, helped him maintain his fitness. The extra fuel from his food was used to power his training, and the training, in turn, optimized his body's use of that fuel.
Nutrient Needs for Senior Athletes
For older athletes, nutrition is critical for performance and recovery.
- Protein: Essential for muscle repair and maintenance, which is crucial for fighting age-related muscle loss (sarcopenia).
- Carbohydrates: Provide the necessary energy for endurance and sprinting.
- Healthy Fats: Crucial for hormone production and reducing inflammation.
Miyazaki's traditional Japanese diet naturally incorporates these elements. The combination of seafood, soy products, and varied plant-based foods offers a balanced intake of protein, complex carbohydrates, and healthy fats, supporting his high level of activity.
Diet Comparison: Miyazaki vs. Western Athlete Diet
| Feature | Hidekichi Miyazaki's Approach | Typical Western Athlete Diet |
|---|---|---|
| Focus | Longevity and overall health | Peak performance and muscle building |
| Portions | Moderate; emphasis on 80% full | Often very large; 'super-sizing' is common |
| Diet Type | Primarily traditional Japanese; plant-based | Varied; can be high in processed foods and refined carbs |
| Protein Source | Lean protein from fish, soy | Often high in red meat and dairy |
| Processed Foods | Avoided; preference for whole foods | Often includes fast food and sugary snacks |
| Sweeteners | Minimal added sugar; natural sources like jam | High intake of sugary drinks and snacks |
| Digestion | Chewed food thoroughly | Less emphasis on proper chewing |
The Holistic Picture: Mind, Body, and Spirit
Miyazaki's longevity was not solely dependent on his diet. He also emphasized spiritual and economic well-being, along with his physical health. His commitment to his training, social engagement through sport, and consistent discipline created a holistic foundation for his advanced age. For more information on combining diet and exercise for senior fitness, consider exploring resources on active aging.
Conclusion
While the anecdote of the tangerine jam is memorable, the real secret to Hidekichi Miyazaki's diet was its simplicity and balance. His reliance on traditional Japanese principles—moderation, mindful eating, and a plant-forward diet rich in fish and whole foods—underpinned his incredible athletic achievements and longevity. Rather than seeking a quick fix, his life demonstrates that consistent, mindful habits are the true recipe for healthy aging. The legacy of the 'Golden Bolt' inspires us all to consider how our simple, daily choices can have a profound impact on our long-term health and vitality.
