The easy morning routine the happiest people in the world swear by – and you can start tomorrow | The Sun
LIVING to 100 is uncommon in most parts of the world — but not in the so-called “blue zones”.
People living in regions of Japan, Costa Rica, Italy, Greece, and California have some of the longest lifespans on Earth and are also among the happiest people on the planet.
The groups in Okinawa, Nicoya Peninsula, Sardinia, Ikaria and Loma Linda have similar lifestyles that contribute to their longevity.
They have been subject to countless pieces of research, with scientists looking for clues on how to live a happy and long existence.
Most follow easy morning routines that you could start tomorrow.
From what to eat and drink, to how to approach each morning from a mental perspective, the groups swear by these hacks to kick start their day.
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1. Have a healthy breakfast
Most people living in the blue zones enjoy a rich and varied Mediterranean or plant-based diet.
They generally eat more whole foods, fruits and vegetables, and less red or processed meats, sugar and starchy carbohydrates than in the general Western diet.
Research has shown following the Mediterranean diet — which also emphasises whole grains, olive oil, beans, nuts and fish — can help reduce the risk of a range of illnesses.
These include Alzheimer’s, heart disease, stroke and various cancers.
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Studies also show eating most of your calories earlier in the day can help improve your health.
People living in Loma Linda in California tend to enjoy a bowl of porridge in the morning, sometimes adding nuts or fruits to give them extra fibre.
Swapping out dairy milk for a plant-based alternative like oat milk could also lower your risk of cancer.
2. Enjoy a cup of Joe
Coffee is a key part of most people living in the Blue Zones’ diet.
Those living in the regions drink around two to three cups of the stuff every day.
Studies have shown three cups of coffee a day helps reduce your risk of diabetes and obesity.
Caffeine is thought to play a role in managing the conditions.
Dr Susanna Larson, of the Karolinska Institutet in Stockholm, said: “Our findings suggest that caffeine might, at least in part, explain the inverse association between coffee consumption and risk of type 2 diabetes.”
Meanwhile polyphenols — naturally-occurring antioxidants — in the drink are also linked to a lower risk of dementia.
3. Find your 'ikigai'
Starting the day right isn’t just about what you put into your body.
People in the Blue Zones all follow some variation of the Japanese concept of “Ikigai” — finding your internal drive.
It is about discovering what gives purpose and spark to your life, the literal reason to get out of bed in the morning.
Research has shown people who feel they have more purpose tend to live longer lives.
This may not be as complicated as it sounds.
Ken Mogi, a neuroscientist from Tokyo, told Well+Good the process starts with five pillars: accepting yourself, connecting with others and the planet, finding joy in little things and being present.
4. Say something nice to the first person you see
Similarly, how you treat people at the start of the day can give you a boost of happiness.
Author Dan Buettner, who coined the term “Blue Zones”, said he starts each morning by saying something nice to the first person he sees.
He told Sarah Wilson: “Say something nice to the first person we meet.
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“A Harvard study shows that behaviours are contagious so if you do it to your neighbour, it’s likely to come back to you.”
Buettner also does 20 minutes of exercise — like cycling to work or a bit of yoga — which he says gives an “eight-hour bump in wellbeing”.
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