Morning habits of the longest-lived people in the world that we so easily ignore – news

It was concluded that their good health habits and social involvement are the basis. The aging process cannot be stopped, but these are the ways you can contribute to a longer life – starting with morning rituals, writes

Start your day with coffee or tea
People in the blue zones drink up to three cups of coffee in the morning. As the day progresses, they switch to tea, and after five in the afternoon to wine.

In addition to helping maintain weight, coffee and tea provide the body with nutrients that slow aging and help reduce the risk of chronic diseases. At the same time, drinking these drinks is done in company, which has a cathartic and relaxing effect.

Don’t skip breakfast
During the night we don’t eat or drink, so in the morning we are hungry and thirsty, even if we don’t feel it.

Dehydration can cause headaches, muscle cramps, and various other problems, so a glass of water is the first thing you should drink as soon as you wake up. It will also prevent you from overeating at breakfast – one of the main rules when it comes to nutrition is “eat until you are 80% full”.

However, for people from the blue zones, breakfast is the main meal and should be balanced. It is mainly based on plant foods and corresponds to the Mediterranean diet – it is rich in whole grains, fruits and healthy fats. We use food to get “fuel” for the start of the day, and a good choice is oatmeal, yogurt and fresh cheeses, citrus fruits, leafy vegetables, nuts…

Prevent stress with a morning routine
People in blue zones go to sleep when they feel sleepy and wake up without any alarm clock. This naturally reduces stress, which is considered a silent killer and does significant damage to our body.

It may sound impossible given our modern lifestyle, but there are ways to naturally become early risers and develop sleep patterns similar to those in the blue zones.

Some studies have proven that morning people live longer than those who have the habit of staying up late and sleeping through the morning, and many successful people claim that waking up before five in the morning contributes to reducing stress.

Before you go to bed, open the curtains to allow natural light to enter the room in the early hours of the next morning. Your body’s internal alarm clock is sensitive to natural light. Not only will it help you wake up naturally, but it will also give you a big dose of vitamin D and improve your mood.

Get enough sleep
Plan for 6-8 hours of sleep. Night birds usually do not fall asleep early enough to fit in the recommended amount of sleep each night.

To ensure quality sleep, turn off screens before bed, let natural morning light wake you up, and avoid excessive physical activity before bed. transmits n1

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