Everyone possesses a unique morning routine that suits them best. However, just adhering to a long-standing regimen doesn't necessarily mean it promotes the healthiest habits. If you're interested in enhancing your daily start and potentially increasing your lifespan, consider drawing inspiration from the inhabitants of the Blue Zones—specifically, Loma Linda, California; Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Sardinia, Italy. These Blue Zones are regions where longevity is common, with many individuals reaching centenarian status. We're here to share some of the most effective morning practices from the world's longest-lived people, so pay attention.
We understand that it's easy to become stuck in a routine because change can be challenging to embrace. Nonetheless, there's great value in refreshing your approach and experimenting with new habits. What better way to discover ways to extend your lifespan than by taking lessons from those who have successfully achieved that milestone? Simple adjustments such as your breakfast choices and incorporating daily physical activity can potentially add years to your life. So, keep an open mind and contemplate a lifestyle makeover.
1) Eat a Healthy Breakfast, Such as Oatmeal, to Start Your Morning
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Dan Buettner, the founder of Blue Zones, an explorer, National Geographic Fellow, and award-winning journalist, gives his enthusiastic endorsement to a nourishing breakfast option like a bowl of oats in the morning. Buettner, in a TikTok video, declares oatmeal as the "ultimate Blue Zone breakfast—especially during the colder months."
Buettner underscores the importance of selecting "steel-cut oats, slow-cooked," and pairing them with chopped almonds for added benefits. He suggests, "Cook these two ingredients together; it takes just about 10 minutes. This method softens the almonds. I also add a dash of oat milk. For a touch of sweetness, I incorporate a teaspoon of maple syrup and a sprinkle of cinnamon. Cinnamon not only provides antibacterial properties but also enhances sweetness without the need for extra sugar. This combination of low glycemic index, complex carbohydrates and fiber will keep you energized until noon and may contribute to a longer life, possibly reaching 100 years.
2) Allocate Valuable Moments to be With Those You Cherish
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Mornings may be hectic, but before delving into your laptop or commencing your daily tasks, make a deliberate effort to set aside precious moments for bonding with your partner and family. Prioritizing family is a practice mastered by the residents of the Blue Zones, and it's evident that they reap the rewards of this soul-enriching tradition. In a TikTok video, Buettner shares, "The cornerstone of longevity cultures worldwide lies in their connections. They consistently place family above work and leisure activities.
3) Plan Your Day
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Research has additionally demonstrated that elderly individuals who define a distinct purpose or objectives tend to experience longer lifespans compared to those who do not. Cultivating the practice of setting intentions or establishing a purpose for each day is a wise morning routine to adopt—it may even contribute to an extended life! In several of the Blue Zones, the concept of having a purpose or identifying the motivation that propels them out of bed in the morning plays a pivotal role in their way of life. Okinawans refer to it as "ikigai," while Nicoyans term it "plan de vida.
4) Drink Some Coffee
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If you already enjoy a steaming cup of coffee as part of your morning routine, you're in for a treat, as it aligns with the habits of Blue Zone residents. According to Blue Zones research, individuals from Nicoya, Ikaria, and Sardinia start their mornings with a slightly sweetened cup of coffee, without cream. Moreover, scientific research supports the notion that consuming coffee is a fantastic way to invigorate your morning and your entire day. Coffee has the potential to elevate your mood, alleviate symptoms of depression, reduce inflammation, and is rich in essential antioxidants.