Dan Büttner, the author and researcher who pioneered longevity hotspot research, is committed to sharing exactly what people from these regions do their entire lives to keep them so healthy. From a low-protein diet to the importance of community and connectedness, sharing knowledge should also help others lead longer lives. Some of these habits can be practiced in the morning, right after waking up, to start our day.

4 morning habits for a long life inspired by the Blue Zones

1. Find your ‘ikigai’

When you wake up in the morning what gets you out of bed? What is your drive Finding whatever that is and fully embracing it is one of the habits of the residents of at least one of the Blue Zones.

The Japanese concept of ikigai is about to find out what inspires your soul and to lead life with meaning. According to the Blue Zones, there is purpose associated with longevity; it literally gives you a reason to get up in the morning as you get older.

If you’re not sure where to start, Ken Mogi, a neuroscientist and author of Awaken your Ikigai Well + Good previously told how you can tap into this inner magic. The process, says Mogi, usually starts with five pillars: start small, accept yourself, connect with others and the planet, find joy in small things, and be present.

2. Don’t skip a healthy breakfast

Unsurprisingly, eating a healthy diet is an important part of becoming a centenarian. Büttner says sticking to nutritious eating plans like a plant-based diet or the Mediterranean diet can contribute to a long, healthy life. This also includes the most important meal of the day: breakfast.

One woman – a 105-year-old from Loma Linda, California – swears to start her day with a hearty bowl of slow-cooked oatmeal. With fiber-friendly dates, healthy walnuts, and a dash of high-protein soy milk, it’s a super easy meal in the morning. Buettner says she follows every bowl with a “plum juice shooter” that helps keep things moving while lowering blood pressure and cholesterol levels at the same time.

Here’s everything you need to know about the Mediterranean diet:

3. Enjoy a cup of coffee in the morning

People who live in each of the five Blue Zones enjoy their morning cup of joe. “[People in these areas] Drink up to two or three cups of black coffee a day, ”said Büttner’s findings. “The American Heart Association found that consuming coffee, both caffeinated and decaffeinated, was associated with a lower risk of all-round mortality.”

That doesn’t mean you should fill your cup with sweet cream lattes or six packets of sugar. Instead, opt for a plant-based milk alternative and natural sweeteners like oat milk and agave. Or swap your morning coffee with a cup of tea, another staple in the Blue Zones. “To really integrate your coffee or tea routine into Blue Zones, go on coffee or afternoon tea dates with friends or family to chat, laugh and enjoy the personal time that is so important to health and happiness” says Blue Zones.

The Benefits of Coffee Explained by a Nutritionist:

4. Say something nice to the first person you see

Sarah Wilson, Australian journalist and author of First we make the beast beautiful: ONNew story about fear, asked once Büttner for his own morning routine. In addition to a healthy breakfast (full of fruits and grains) and 20 minutes of exercise (usually yoga or bike ride to work), Büttner literally starts complimenting others every morning.

“Say something nice to the first person we meet,” he wrote in an email to Wilson. “A Harvard study shows behavior is contagious, so if you do it to your neighbor, it will likely come back to you.”

Given the importance of community connection and meaningful human relationships in Blue Zones, chances are Büttner borrowed this morning habit from his research. Not only find this emotional ripple effect, but also find your community and maintain a healthy social life. Whether first thing in the morning or later in the day, the human connection leads to happier and longer lives.

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