Four Morning Habits of the World's Longest Lived People

To live longer, you can refer to the morning routine of people living in the “Blue Zones”, where many residents enjoy their 100th birthday. These are Ikaria Island (Greece), Loma Linda City (USA), Sardinia Island (Italy), Okinawa Island (Japan) and Nicoya Peninsula (Costa Rica).

According to Well and Good, American author Dan Buettner is a pioneer in studying Blue Zones to understand the lifestyles that help people here live long and healthy lives. From low-protein diets to the importance of community and connection, sharing knowledge has helped many people live longer. Among them, we can practice some things right when we wake up.

Dan Buettner and residents of the longevity island of Ikaria (Greece). Photo: Bluezones

Find a reason to wake up

When you wake up in the morning, what gets you out of bed? What is your goal? Finding that and striving to achieve it is one of the habits of Blue Zone residents.

The Japanese came up with the concept of ikigai (reason for living) to discover what inspires your soul and lead a purposeful life.

Neuroscientist Ken Mogi, author of Awaken Your Ikigai, shares that the process often begins by mastering five pillars: Start small, accept yourself, connect with others, find joy in the little things, live in the present.

Don't skip a healthy breakfast

It’s no surprise that a healthy diet is a key part of becoming a centenarian. Buettner says that following a nutritious eating plan, such as a plant-based or Mediterranean diet, can promote a long and healthy life. Part of that plan includes the most important meal of the day: breakfast.

A 105-year-old woman living in Loma Linda starts her day with a bowl of slow-cooked oatmeal topped with walnuts, dates, and a little protein-packed soy milk. It's an easy-to-make breakfast.

Enjoy your morning cup of coffee

People living in Blue Zones typically drink up to two or three cups of black coffee a day. The American Heart Association found that drinking coffee, whether caffeinated or not, was associated with a lower overall risk of death.

Coffee is a popular drink in the Green Zones. Photo: CNN

That doesn't mean you should load up on cream or sugar. Instead, add a splash of milk, a teaspoon of sugar or a plant-based milk substitute, and a natural sweetener like oat milk.

You can also swap your morning coffee for a cup of tea, which is popular in the Blue Zone. Make an afternoon coffee or tea date with friends and family to chat and laugh. Face-to-face time is important for health and happiness.

Say something nice to the first person you meet

Sarah Wilson, an Australian journalist, once asked Buettner about his own morning routine. In addition to a healthy breakfast (lots of fruit and whole grains) and a 20-minute workout (yoga or cycling to work), Buettner starts each morning by complimenting others.

“Say something nice to the first person you meet. Harvard research shows that these behaviors are contagious. If you do it to your neighbor, chances are, you’ll get the same compliment back,” says Buettner.

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