Longevity expert Dan Buettner shares how the longest living people in the world start their days.
The morning sets the tone for the entire rest of the day, so if you want to create longevity-supporting habits, it’s the best place to start. There’s no one better to serve as inspiration than people who live in Blue Zones, five places in the world where people regularly live to be over 100 in good health.
The credit to identifying these regions goes to journalist Dan Buettner and he’s devoted his career to spreading the longevity gospel, sharing the common habits these spread out regions share so more people can live longer, healthier lives. Buettner has spent a wealth of time in these regions and he’s seen first-hand the ways their everyday habits differ from what’s common in the U.S—starting with how they spend their mornings. Here, Buettner shares seven morning habits to adopt, directly inspired by people in Blue Zones.
7 Morning Habits That Will Help You Live a Longer, Healthier Life
1. Give yourself plenty of time
Mornings can often feel rushed, which is the opposite of what Buettner says he sees in Blue Zones. Instead, he says people move slowly, giving themselves plenty of time to eat breakfast and spend time with their loved ones before starting their workdays.
“Having a slow starting routine of getting out of bed, walking the dog, showering, having a cup of coffee, and chatting with your family before diving into the never-ending work barrage is a great way to set yourself up for success,” Buettner says. Sure, you may have to set your alarm clock earlier, but it will ultimately lead to a calmer way to start the day.
2. Resist checking your phone
You know what people in Blue Zones don’t do first thing in the morning? Grab their phones and scroll their work emails and news headlines. While here in the U.S. it’s the norm to jump right into productivity mode, Buettner says that in Blue Zones it’s more common to start the day looking inward. “Meditation, yoga, and ancestor veneration [showing love and respect for the dead] are great ways to start your day quieting your mind and focusing internally,” he says.
3. Pour yourself a cup of coffee or tea
“Sardinians, Ikarians, and Nicoyans start their days with a cup of coffee, lightly sweetened without cream,” Buettner says. So if you’re a coffee drinker, you’re already living out a longevity supporting habit. “Coffee provides antioxidants, improves mood, lower inflammation, lower risk of type 2 diabetes, lowers the risk of prostate cancer in men,” Buettner says.
More of a tea drinker? That’s just as beneficial. Buettner says that many Okinawans and Ikarians start their days with herbal teas for many of the same benefits.
4. Eat something savory
You probably already know that having a bowl of sugary cereal or a baked good for breakfast isn’t exactly great for health. But people in Blue Zones don’t skip breakfast either. Want to eat like a centenarian? Buettner says to go for something savory. “My absolute favorite way to start the day is with a savory minestrone stew,” he says. “I make a big batch on the weekends and then eat it for breakfast (and lunch) throughout the week. It fills you up for the day while taking in beans and vegetables.”
He fully acknowledges that having minestrone stew for breakfast is a pretty big change for most people in the U.S. Don’t think you can make the leap? He recommends opting for slow cooked oats with blueberries and a touch of maple syrup.
5. Eat with someone you love
Connection is a cornerstone of how people live in Blue Zones and scientific studies show that social relationships do play an important role in longevity. “If you live with family, a great way to start the day is having breakfast together,” Buettner says. “This is an opportunity to talk about the upcoming day and keep you from jumping right into work.” Live solo? Call or text a friend or family member so you don’t miss out on the benefits morning connection brings.
6. Think about what you want to accomplish that day
Having a sense of purpose is another commonality Buettner witnessed in every Blue Zone. As with connection, scientific studies support the claim that having a sense of purpose can add years to one’s life. “To find your purpose we suggest people do an internal inventory: thinking about their ideals, principles, standards, and morals. Then thinking of their physical, emotional and mental talents, strengths, and abilities,” Buettner says. He recommends taking 20 minutes to write all of this out. Then write a personal purpose statement to incorporate what you like to do and where you can share your talents.
Once you have your personal purpose statement, spend a few minutes reflecting on it each morning, thinking about how what you have planned for the day connects to it. Then, go out there and make it happen.
7. Take a walk
“People in Blue Zones walk as their main source of transportation,” Buettner says. If you live in a city where you can commute to work by foot, this habit may already be part of your morning routine. If you’re a driver or work remotely, taking a short neighborhood walk is a way to incorporate this longevity supporting habit into your day. It’s the perfect time to reflect on your purpose too; two birds, one stone.
None of these habits require massive changes. They do require a mindset shift and, very likely, getting up a little earlier. Put them into practice and you’ll likely find your mornings a lot more peaceful and less chaotic. And it just might add years to your life.