In a quest for a healthier and happier life? Start with your morning routine. While the idea of forming your own is nothing new, scientific research has revealed the Blue Zones, which refer to regions where people live to be over 100. In that, they have learned that there are specific habits they practice in the morning. With that, here are the 12 morning routines of the world’s healthiest people.
12. Don’t Fear the Snooze Button
Well, it turns out that the snooze button isn’t actually the villain. For years, we’ve been told that snooze fragments in our sleep may lead to grogginess. However, it was found that it helps alleviate inertia or that feeling of grogginess and disorientation when waking up. This is especially true with night owls. If you’re not naturally a morning person, that extra six to ten minutes will help you get through the day.
11. Stretch Your Way
Before you grab your phone, spend a few minutes stretching. It’s a simple act of lengthening your muscles after being still for a night. Just a gentle morning stretch will do, as it boosts blood flow and activates your muscles. It improves your posture and even enhances your mental focus.
10. Hydrate Immediately
While you’re sleeping, your body is in a state of fasting and dehydration. Drinking a glass of water rehydrates your body while kickstarting your metabolism and flushing out toxins. Even mild dehydration impacts your mood and energy levels. With that, have a glass of water on standby at your bedside table.
9. Practice Gratitude
A simple act of practicing gratitude does wonders for a healthy and long life. You can intentionally practice this by writing down or discussing what you’re thankful for a few times a week. This simple morning practice can shift your mindset and look forward to everything that may come for the day. There’s also evidence from a Harvard University study that older adults who practice this had a 9% lower risk of all-cause mortality in four years.
8. Practice a Tech-Free Hour
In a technology-driven world, the first thing we do in the morning is to check our phones. Unless there’s a call or message you’re expecting, try to devote an hour gadget-free. Checking emails, news, and social media can trigger a stress response within us to set a reactive approach to the day. By not reaching for their phone, the world’s healthiest people can spend an hour for themselves to start the day with focus.
7. Connect with Loved Ones
In here, we focus on the importance of social connection. Try to prioritize your family and social circle. In Okinawa, Japan, for instance, they form their traditional “moais,” which is a small group of friends to commit to each other for life. This helps build emotional and financial security by favoring health behaviors. This could be a simple conversation with your partner or kids over breakfast, or maybe sending a motivational message to a friend.
6. Take a Cold Shower
Cold water therapy promotes healthy aging as it’s a practice that dates back to ancient times. It boosts your immune system, reduces inflammation, and even improves your mood. The shock from the cold water releases your endorphins, which are the body’s natural mood elevator. Even a 30-second splash of cold water at the end of your regular shower will do.
5. Meditate
Meditation is a well-known stress reducer to many, but morning meditations are made different. If you have a night of poor sleep, then this practice will erase it with a positive effect while improving your vitality and mental health by the end of your workday. It’s a reset button that helps you start your day with a clean slate.
4. Eat Your Proteins
Breakfast matters, especially when you eat your proteins. That daily protein intake is linked to better muscle mass and handgrip strength. It’s important for aging people since muscle mass naturally declines. By eating your proteins, you provide your body with the building blocks it needs to maintain and build muscle for the entire day. Instead of focusing on carbs, consider having a protein-rich breakfast like eggs or yogurt.
3. Eat in an Early Window
As you age, what you eat and when you eat matters. With that, early time-restricted eating or eTRE is practiced where you consume all calories within an 8-10 hour window starting in the morning. Your eating window should start at 7 or 8 a.m., as it’s effective for weight loss and improving your metabolic health. It’s also linked with improving your body’s natural circadian rhythms, which can improve insulin sensitivity and lower blood sugar.
2. Get Morning Sunlight and Move Naturally
One of the most powerful habits of the world’s longest-lived people is getting their natural sunlight and moving their bodies. It’s not a grueling workout at the gym; instead, live in environments that require you to move. It’s in the simple acts of walking in the garden or in the store. You can also start on your yard work or anything that can expose you to the morning sun. It regulates circadian rhythms that improve your sleep and mood.
1. Know Your Purpose
One of the most impactful morning routines is about why you wake up in the morning. It’s called ikigai in Okinawa, Japan, and plan de vida in Nicoya, Costa Rica. Knowing your sense of purpose is worth up to seven years of extra life expectancy as the North Star guides your actions and gives your life meaning. Take a moment to reflect on your purpose by asking yourself what you’re excited and passionate about. With that, you’ll know what you can contribute to the world.