To learn about living a long life, it would be negligent not to consider the morning habits of people residing in the Blue Zones (Ikaria, Greece; Loma Linda, California; Sardinia, Italy; Okinawa, Japan; and Nicoya, Costa Rica). These regions are known for their residents regularly living to the age of 100 or more.
Dan Buettner, an author and explorer who has conducted extensive research on longevity hotspots, has made it his mission to share the lifestyle practices of these regions that contribute to their exceptional health. From following a low-protein diet to prioritizing community and social connections, the goal is to help others extend their lives as well. Some of these habits can be incorporated into our mornings to kickstart the day.
Here are four morning habits for longevity inspired by the Blue Zones:
- Discover your 'ikigai' When you wake up in the morning, what motivates you to get out of bed? What drives you? The residents of the Blue Zones have embraced the concept of "ikigai," a Japanese term referring to finding one's purpose and living life with meaning. According to the Blue Zones, having a sense of purpose is strongly linked to longevity, as it provides a reason to face each day with enthusiasm as we age.
If you're unsure of where to begin, neuroscientist and author Ken Mogi suggests tapping into your inner magic. In his book "Awakening Your Ikigai," Mogi outlines a process that starts with embracing five pillars: starting small, accepting yourself, connecting with others and the planet, finding joy in little things, and being present.
- Prioritize a healthy breakfast Unsurprisingly, a healthy diet plays a vital role in reaching the age of 100. According to Buettner, following nutritious eating plans such as a plant-based or Mediterranean diet can contribute to a long and healthy life. One 105-year-old woman from Loma Linda, California, swears by starting her day with a nourishing bowl of slow-cooked oatmeal. Topped with fiber-rich dates, wholesome walnuts, and a splash of protein-packed soy milk, it's a simple and nutritious morning meal. Additionally, she follows it with a "prune juice shooter" that aids digestion, reduces blood pressure, and lowers cholesterol levels.
- Indulge in a cup of coffee in the morning In each of the five Blue Zones, residents take pleasure in their morning coffee. According to Buettner's research, people in these regions typically consume two to three cups of black coffee per day. The American Heart Association has even found that coffee consumption, whether caffeinated or decaf, is associated with a lower risk of overall mortality.
However, this doesn't mean you should load your coffee with sweet cream or heaps of sugar. Instead, consider adding a splash of milk and a teaspoon of sugar, or opt for plant-based milk alternatives and natural sweeteners like oat milk and agave. Alternatively, you can replace your morning coffee with a cup of tea, another common beverage in the Blue Zones. To fully embrace the Blue Zones lifestyle, schedule coffee or tea dates with friends or family to engage in conversation, laughter, and valuable face-to-face time, which are essential for health and happiness, as suggested by the Blue Zones.
- Share a kind word with the first person you encounter When asked about his own morning routine, Dan Buettner, inspired by his research on Blue Zones, shared his habits with journalist and author Sarah Wilson. Alongside a nutritious breakfast and 20 minutes of exercise, such as yoga or biking to work, Buettner begins each day by genuinely complimenting others.
In an email to Wilson, Buettner wrote, "Say something nice to the first person we meet. A Harvard study demonstrates that behaviors are contagious, so if you do it to your neighbor, it's likely to come back to you." Given the significance of community and meaningful human connections in the Blue Zones, it's probable that Buettner adopted this morning practice from his research. In addition to creating a positive ripple effect, it's important to find and nurture your community, fostering a healthy social life. Whether practiced in the morning or throughout the day, human connection contributes to happier and longer lives.
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